At 103 years old, runner and canoe racer Mike Fremont shared his five morning habits that keep him healthier than most 40-year-olds. These habits include stepping outside within 30 minutes of waking, leading with a fiber-first, plant-forward breakfast, hydrating plainly and early, moving like he plans to do so for decades, and guarding his sleep to protect his morning run. Fremont's routine focuses on consistency, simplicity, and natural inputs, rather than supplements or gadgets. The key to his longevity and health is a combination of light movement, plant-based nutrition, hydration, daily activity, and quality sleep.

Fremont's story serves as inspiration for people of all ages, showing that healthy habits can lead to a long and active life. By incorporating similar morning rituals like getting outside, eating a plant-based breakfast, staying hydrated, prioritizing movement, and ensuring quality sleep, individuals can improve their overall well-being and performance. Employers can also make it easier for employees to adopt these habits by promoting flexible start times for outdoor activities, providing whole-food breakfast options, and encouraging a healthy work-life balance for better performance and overall health.