When picturing life at 90, many envision slow mornings and gentle walks. Mike Fremont, however, shattered this mold, proving that age is just a number. At 90 years old, Mike Fremont didn’t just finish a marathon-he crushed a world record, demonstrating that it’s never too late to start running and make history. His story is not just about athletic achievement; it's a testament to the power of diet and lifestyle in achieving remarkable health and longevity.
A Record That Turned Heads
In 2012, at the Marshall University Marathon in Huntington, West Virginia, Mike Fremont clocked a jaw-dropping time of 6 hours, 35 minutes, and 47 seconds. That performance set a world record for the men’s 90+ age group (M90). To the uninitiated, that pace might not seem fast. But anyone familiar with marathon running and the physical demands of aging knows just how monumental that time really is. Mike didn’t just survive the distance; he thrived. His stride was smooth, his effort consistent, and his smile wide the entire way.
A Late Bloomer Turned Icon
What makes Mike’s story even more incredible is that he didn’t start running until later in life. It wasn’t until his 50s, following a personal tragedy and, later, a colon cancer diagnosis at age 69, that he turned to the sport. Doctors gave him three months to live. But Mike chose a different path. He overhauled his lifestyle, committed to a plant-based diet, cut out unnecessary stress, and hit the trails. Miraculously, he beat cancer without undergoing chemotherapy. He even outlived the doctors who doubted his survival. Then, he kept running.
The Vegan Diet: Fremont's Elixir of Life
By the time he reached his 90s, Mike had completed over 20 marathons, not to mention countless shorter races. His longevity secret? “It’s 90% diet,” he insists. Mike attributes his thriving health to his vegan lifestyle, calm mindset, and daily movement. “Running? That’s just the icing on the cake,” he says with a grin. Despite the widespread misunderstanding that vegans don’t get enough protein, meat-free athletes keep setting the bar higher. The oldest known vegan runner worldwide, he holds marathon records for the single-year age groups of 88, 90, and 91.
In July 2022, the acclaimed plant-based athlete and author Rich Roll asked Fremont about his secrets to success. Roll then asked: “How are you able to not just run marathons and half marathons in your late eighties and over the course of your nineties, but also set world records? “No question in my mind, absolutely, it is diet that has determined my existence.
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Fremont's Daily Menu: A Glimpse into His Plant-Based World
So, what exactly does Mike Fremont eat? His diet is rich in whole, unprocessed plant foods. Fremont told Great Vegan Athletes. “I said no, I was going on a diet!” Fremont's diet includes:
- Whole grain bread
- Rice
- Oats
- Other cereals including corn
- Potatoes (sweet and white, but no grease)
- Tofu
- Onions
- Greens, including kale and chard
- Carrots
- Canned beans
- Fresh vegetables such as asparagus, peas, lentils, string beans, bok choy, mushrooms
- Oat, hemp, and almond ‘milk’
- Oranges
- Grapefruit
- Berries (when available)
- Melons
- Grapes
He eats primarily vegetables, fruit, whole grains and nuts, as well as soups of all kinds. He adds that he takes no supplements or medication, except for some Vitamin D in the winter. He stresses that in the 20 years he has been eating this way, he has not had a single cold or sickness of any kind. A typical breakfast for Fremont is a bowl of oatmeal with blueberries and syrup, with a fruit cup on the side. He enjoys eating beans, as well, and tries to eat them every day.
The Science Behind Plant-Based Power
Mike Fremont's experience isn't just anecdotal; it's supported by scientific research. Studies show that plant-based diets may reduce the risk of certain cancers, such as breast, prostate, and colorectal. The European Parliament recently called on the EU to encourage a vegan diet to lower cancer risks. While plant-based diets could prevent cancer development, they have not been proven to treat existing cancer.
In addition to reducing cancer risk, a plant-based diet can provide many other health benefits. One study published in Plos Medicine Journal found that a vegan diet could increase life expectancy by ten years. “A sustained dietary change may give substantial health gains for people of all ages both for optimized and feasible changes,” the study authors said. “Gains are reduced substantially with delayed initiation of changes, particularly when approaching the age of 80 years. Another American Heart Association (AHA) study reported that a vegan diet drastically lowers heart disease risk later in life. The research discovered that eating a plant-based diet in young adulthood minimized heart disease risk in middle age.
More Than Just Diet: A Holistic Approach
While diet is a cornerstone of Fremont's lifestyle, it's not the only factor. He also emphasizes the importance of a calm mindset and daily movement. Despite his age, centenarian Mike Fremont still runs marathons, lifts weights, and kayaks. He credited a plant-based diet for his exceptional health and said it even cured his cancer. Doctors urged him to have surgery, but he turned them down and decided to heal with nutrition. Fremont proves that growing up doesn’t have to mean growing old.
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The transformative effect of Mike’s eating is fantastic, and he’s also a man who enjoys his food. Variety is not a problem, and Mike has always been keen to try new options. “The first mile is at my maximum speed, the other four under pressure to run fast. Despite turning vegan in the earlier years of the movement when it was less usual, Mike’s never attracted criticism. And he plans to keep going. “I believe I am helping a major social purpose by continuing to run at advanced age” he reflects. “To help increase our life expectancy and our public health, to greatly reduce global warming.
Fremont's Environmentalism: Diet as a Planetary Solution
Transitioning to a vegan diet coincided with Fremont's emphasis on environmental activism. He is passionate about climate change, sustainability, and especially the impact of agriculture and CO2 emissions on the environment. Fremont has long been an advocate for the protection of Ohio rivers. He started a statewide river protection group that lobbied the Ohio government to protect state waters. He was especially concerned with the Little Miami River, and he worked with Ohio State University for 12 years to understand the economic benefits of keeping this river clean. “My main concern is for our planet: global warming and sustainability. We have a small group seeking ways to improve our international solutions to avoid certain extinction. We meet regularly on this and read profusely.
A Legacy of Inspiration
Some athletes cause pause for thought and some are amazing examples of what can be done. Mike Fremont is one who has pushed the boundaries of what is believed possible. He retains world records for Half Marathon in both the 90 and 91 age groups and a level of astounding fitness level. At age 99 (in 2021) he still runs regularly. Mike qualified for the Boston Marathon at age 83. He broke national US records for his age category through his 80s where the categories are five years periods. Mike broke world records for single year age categories and ten years on still holds them both. Shorter distances have also been part of the plan and he’s broken the US mile record for the 95-99 age category.
Mike is one of the most recognisable runners in the country due to what he’s achieved. He’s also become a close friend of vegan runner Harvey Lewis. “Mike is one of the most remarkable people I’ve ever met. He is one of the funniest people I know” Harvey says. “He’s witty and always making humor of every moment. His greatest desire is to influence human’s diets to change the trajectory of global warming and impact people’s quality of life. “At 99.7 Mike still runs 5 miles 3 times a week, kayaks a couple hours 2 or 3 other days a week and can do 16 pull ups. I’m not sure there is anyone like Mike anywhere else on the planet. After surviving cancer at 68 and being told he had 3 months to live he changed to eating vegan and has lived the healthiest decades of his life since. “Mike is amazing! Mike turns 100 in February 2022. At times when others have struggled to live independently or at all, he’s been more active than many in their prime years. Stories like this help people go vegan. Fantastic personal story of Mike Freemont who continues to run at age 99!
Key Takeaways from Mike Fremont's Lifestyle
- Plant-Based Diet: Emphasize whole, unprocessed plant foods like vegetables, fruits, whole grains, and legumes.
- Regular Exercise: Incorporate daily movement, including running, kayaking, and strength training.
- Positive Mindset: Cultivate a calm and optimistic outlook on life.
- Environmental Consciousness: Consider the impact of your dietary choices on the planet.
- Helping Others: Finding purpose and fulfillment in contributing to the well-being of others can be an important factor to longevity.
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