In an era where chronic illness often defines old age, Mike Fremont stands as a striking exception. At 103, the retired engineer and record-holding runner continues to live independently, exercise daily, and advocate for a lifestyle that he believes helped him defeat not one, but two major health conditions—cancer and arthritis—decades ago.
Diagnosed with colorectal cancer at 69 and told he had just three months to live, Fremont declined surgery and instead turned to what he calls the “ultimate medicine”: a disciplined, plant-based diet, physical activity, deep rest, and immersion in nature. More than three decades later, he remains cancer-free—and full of life.
From Diagnosis to Discipline
In 1994, Fremont adopted a strict macrobiotic regimen inspired by The Cancer Prevention Diet by Michio Kushi. His meals eliminated meat, dairy, oils, refined sugars, and packaged foods. Instead, he embraced brown rice, legumes, steamed greens, seaweed, and organic vegetables.
“I focused on foods that heal, not harm,” Fremont told reporters in a recent interview. “I treated my plate like a prescription pad.”
Within a year of beginning the diet, doctors found no trace of the tumor that once threatened his life. Soon after, he also noticed a reversal of his arthritis symptoms—without the use of pharmaceuticals.
Movement as Medicine
Fremont didn’t just change how he ate—he changed how he moved. Until the age of 98, he ran up to 10 miles a day and competed in marathons. Today, though he no longer races, he still climbs 48 flights of stairs each day, goes canoeing regularly, and performs pull-ups—a daily testament to the power of consistency over intensity.
“When you keep moving, you keep living,” he often says. Public health research agrees: regular moderate physical activity has been linked to increased longevity and reduced risk of age-related disease.
Sleep, Silence, and Simplicity
Equally essential to his routine is rest. Fremont sleeps eight to nine hours each night, without an alarm clock, in a quiet, screen-free environment. He avoids caffeine and chemicals, grows his own vegetables, and spends large portions of the day outdoors.
He believes this holistic combination of clean food, movement, and restorative living—not any one “miracle cure”—is what has allowed him to thrive into his second century.
No Guarantees, But Lessons to Learn
Fremont is quick to acknowledge that his experience may not be universally replicable. “I’m not saying this is the answer for everyone,” he said. “But I’m living proof that it’s possible to live without pills, without surgeries, without suffering—just by taking care of your body the way it was designed.”
Medical experts caution that while plant-based diets and exercise improve overall health and reduce cancer risk, they are not guaranteed cures. Still, Fremont’s remarkable health at 103 offers valuable insight into how lifestyle can dramatically impact outcomes.
In a healthcare system often focused on intervention over prevention, Fremont’s story reminds us of the power of simplicity. No magic pills. No surgeries. Just discipline, plants, and perseverance.
As he puts it: “Old age doesn’t have to be a countdown. It can be a celebration—if you live like every day is a gift.”
