79-year-old certified nutritionist and powerlifter shares the 1 food he eats with every meal for strength and longevity

"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 extreme restriction plans, such as low-carb or high-protein diets."

"That said, there is one type of food he's diligent about eating. "Basically, I have nuts at every meal because they provide healthy fats," he said. Plus, research suggests that regularly eating nuts can help prevent heart disease, diabetes, and certain types of cancer. "Diet depends on one's goals," said Raushcer, who holds multiple certificates in nutrition, fitness, and weight management. "I want to be able to do daily moderate to intense exercise, have a high strength-to-weight ratio, and minimize my risk of metabolic syndrome.""

Tom Rauscher is 79, a certified nutritionist and competitive powerlifter who deadlifts 275 pounds and placed third overall at the 2025 National Senior Games. He trains daily, sometimes twice a day, and emphasizes a sustainable, balanced diet following a 60-20-20 calorie split: 60% carbohydrates, 20% protein, and 20% fat. He eats three main meals, limits snacking, avoids fast food and alcohol, permits occasional treats, and includes dairy and meat. He prioritizes nuts at every meal for healthy fats, plus whole grains and lean proteins to support strength, stamina, and reduced metabolic risk.

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