Robert Marchand was born in 1911 and is still alive and well as I write this post. Next month he is turning 106. He lives at his home, independently. Robert still rides his bike and people know him for being a centenarian cyclist holding world records done since age 100. He is an outlier. We met a few years ago and discussed many subjects, which I cover in my new book coming out also next month: Robustness. This post documents an answer he gave to the many questions journalists ask him about his lifestyle. “What do you eat on a typical day?”
The Robert Marchand nutrition plan for mornings
His answer to this was extremely simple and covered a lot of permutations. What he eats for breakfast – not all the time but often, is the following recipe. I am not sure we can call this a recipe, because it uses only two ingredients. I added a third for decoration, and in the Marchand spirit, the third ingredient is a wholesome fruit that contains antioxidants. Robert’s diet takes little preparation to make. When you’re 106 and you live independently, you’re looking for simplicity, affordability, and optimal nutrition to give the body all the nutrients that it needs without any excess.
In fact, the related concept of intermittent fasting and caloric restriction requires the body to receive all the necessary nutrients and to avoid deficiency. The limitation focuses on the calories and the frequency, that is, the timing of feeding. Robert Marchand’s morning nutrition comes after his physical exercise routine that he performs mostly at home, or anywhere. These include some warmup on static bike, followed by pushups, crunches and other strength training.
When this is done it’s time to get something to eat. Consider trying centenarian Robert Marchand’s traditional breakfast.
Centenarian Robert Marchand's traditional breakfast is a simple and wholesome recipe from my friend Robert, record holder of the hour and 100 km on bike.
- 1 banana
- 1 cup plain, whole milk yogurt No added sugar or flavor. No reduced fat. Just the traditional, plain whole milk yogurt. For this recipe I used Bulgarian yogurt, which is very popular in France. It can be found at Trader Joe's in the US.
- 1 TSP pomegranate I added this for decoration. Robert's recipe is just the banana and the yogurt.
Place the yogurt in a bowl
Cut the banana and add to the yogurt. If you'd like, sprinkle a bit of pomegranate or add a couple of berries.
What about drinks for breakfast? Robert sometimes drinks one small coffee. This is the French and Italian cup size, the volume of an espresso. Then he drinks no more coffee or caffeine for the day.