‘I’m 71 but as fit as a man in his 20s thanks to one eating routine’

Nate starts every day with the same food and drink plan, as well as exercise

A 71-year-old man says he feels “fitter than someone in their 20s” thanks to a strict eating plan he follows every day. Nate Wilkins begins each morning with a four-step ritual: stretching, breathing, moving and reflecting – as well as a fixed plan of what to eat and drink.

It’s something the 71-year-old implemented after a major health “wake-up call”. Nate said: “Getting older, or ageing, doesn’t mean it’s time to slow down. When I tell people my age, they’re usually quite surprised. They say: ‘No way!’ or ‘You’re lying’ which I always laugh at.

“It’s great to show what’s possible when you take care of yourself. I’m not really trying to look young – but I’m living strong and useful. I feel healthier and fitter than I did in my 20s and 30s.

“I’m more aware, intentional and grateful. And I recover faster. I’m not getting older, I’m getting better.”

Nate grew up playing sports and keeping busy, b ut it wasn’t until he joined the Navy in his 30s that he began training seriously, up to three times a week, where he discovered the deeper discipline and purpose in training.

But in his 50s, a severe warning from his doctor about his heart and prostate health spurred him to change. He said: “The stress had taken a toll. I realised that if I didn’t change, I might not be around to enjoy my success. That was my turning point – I cleaned up my habits, started moving with intention and built a lifestyle focused on longevity.”

He became a personal trainer and now guides people to redefine ageing as a time of “strength, connection and renewal”.

And his secret to staying youthful forever? Nate said: “I don’t follow a diet. I follow an eating plan that’s built around how I want to feel and perform each day. I start early with a cup of hot water and lemon, and, from there, I take in a small portion of protein to fire up my system.

“After my workout, I have four boiled eggs and a mix of fruit and then return to protein paired with carbohydrates. I may have a small snack later in the day, and in the evening, I’ll take in more protein.

“Let’s be real: if there’s an opportunity to enjoy a beer or cocktail, I’m not opposed. I’m moving more and more toward incorporating plant-based options, too. I practice what works for me, not a diet.

“My philosophy is pro-ageing. Prepare your body today for the future you want tomorrow. It’s never too late to start. And walking alone isn’t enough – it’s about strength, eating real food and moving with purpose. Your best years aren’t behind you, they’re the foundation for what’s next.”