by It’s easy to marvel at someone like 83-year-old Roger Brockenbrough, a triathlete who can swim 1,000 yards, bike 24 miles, and run 6 miles, all in one race. But what’s really striking about this octogenarian athlete is not just his athletic prowess, but his seemingly boundless energy and youthful appearance. What’s his secret? Many are surprised to learn that it all comes down to his carefully curated diet.
Brockenbrough’s approach to diet and nutrition is simple and practical. In an age where fad diets and extreme eating regimens seem to dominate the conversation around health and wellness, his advice harkens back to the basics: eat real food, in moderation, and listen to your body.
The 83-year-old triathlete starts his day with a hearty breakfast, often consisting of oatmeal, fruit, and a bit of scrambled eggs. “I always make sure to have a good balance of protein, carbohydrates, and healthy fats in my first meal,” he says. “It sets the tone for the rest of the day and gives me the energy I need to train and stay active.”
For lunch and dinner, Brockenbrough focuses on lean proteins like chicken or fish, plenty of vegetables, and whole grains. He avoids processed and refined foods, opting instead for whole, natural ingredients. “I believe in eating food as close to its natural state as possible,” he explains. “That means staying away from things like sugary drinks, fried foods, and anything with a laundry list of unpronounceable ingredients.” It’s a sentiment echoed by many health experts who advocate for a diet rich in whole foods and free of additives and preservatives.
Despite his disciplined approach to eating, Brockenbrough is quick to point out that he still enjoys the occasional treat. “I’m a firm believer in balance,” he says. “Life is too short to deprive yourself of the foods you love. I’ll have a piece of chocolate or a scoop of ice cream every now and then, but I don’t make it a habit.”
When it comes to snacking, Brockenbrough favors nuts and seeds, which are packed with healthy fats, fiber, and protein. “I always have a small bag of almonds or pumpkin seeds with me for when I need a quick pick-me-up,” he says. “They’re a great source of nutrients and they keep me feeling satisfied between meals.”
In addition to his emphasis on whole foods, Brockenbrough also places a premium on hydration. “Water is absolutely essential for staying healthy and energized,” he emphasizes. “I make sure to drink plenty of it throughout the day, especially when I’m training. Dehydration can really take a toll on your performance and your overall well-being.”
One of the key components of Brockenbrough’s diet is his focus on nutrient-dense foods. He’s a big proponent of colorful fruits and vegetables, which are loaded with vitamins, minerals, and antioxidants. “I try to eat a rainbow of produce every day,” he says. “Variety is key when it comes to getting all the nutrients your body needs to function at its best.”
It’s clear that Brockenbrough’s diet has played a significant role in keeping him in optimal health well into his eighth decade. Research supports his approach, with numerous studies showing that a diet rich in fruits, vegetables, whole grains, and lean proteins can reduce the risk of chronic diseases and support healthy aging. While it’s true that genetics and lifestyle factors also play a role in longevity, there’s no denying the impact that diet can have on overall health and well-being.
Brockenbrough’s enthusiasm for healthy eating is infectious, and he’s eager to share his knowledge with others who are looking to improve their diet and lifestyle. “It’s never too late to start making healthier choices,” he says. “You can make small changes every day that will add up to big improvements over time.”
For anyone looking to adopt a healthier diet, Brockenbrough offers a few simple tips. “Start by incorporating more whole foods into your meals,” he advises. “Cut back on processed foods and focus on eating things that come from the earth. It’s amazing what a difference it can make in how you feel.”
He also recommends being mindful of portion sizes, as overeating can sabotage even the healthiest diet. “Listen to your body and eat until you’re satisfied, not stuffed,” he says. “It’s a simple but powerful way to maintain a healthy weight and feel your best.”
In addition to his dietary advice, Brockenbrough stresses the importance of staying active and engaged as we age. “Exercise is just as important as diet,” he asserts. “It’s a powerful way to keep your body and mind sharp, and it can significantly impact your overall well-being.”
As for the future, Brockenbrough shows no signs of slowing down. “I plan to keep doing triathlons for as long as I can,” he says with a smile. “And I’ll keep spreading the message that it’s never too late to take control of your health and live your best life.”
At 83 years young, Roger Brockenbrough is a testament to the power of a healthy diet and an active lifestyle. His passion for wellness is inspiring, and his simple, practical approach to eating is a breath of fresh air in a world filled with complicated diets and conflicting advice. Whether you’re a triathlete or just someone looking to improve your health, there’s no doubt that we can all benefit from taking a page out of Brockenbrough’s book and embracing a diet that nourishes the body and fuels an active, vibrant life.
