79-year-old certified nutritionist who can lift twice his weight shares what he eats every day for strength and longevity

• Tom Rauscher, a 79-year-old certified nutritionist, isn't super strict with his diet. • He loosely follows a 60-20-20 rule, prioritizing carbohydrates, moderate protein, and healthy fats. • Rauscher avoids extreme diets, fast food, and alcohol, focusing on whole grains and lean protein.

At 79, Tom Rauscher can deadlift 275 pounds, more than twice his body weight. He recently placed third overall in powerlifting at the 2025 National Senior Games in Iowa, beating men many years younger than him.

Business Insider's Sarah Andersen and Mark Adam Miller followed Rauscher earlier this year as he trained for the games:

While his diet is a key part of his training, he's not super strict about it. Rauscher allows room for the occasional chocolaty treat, eats dairy and meat, and avoids extre