Richard Morgan, age 94, body 40

Who we're talking about: Richard Morgan, a 93-year-old ex-baker from Ireland who also happens to be a four-time world champion in indoor rowing.

And the news is: Morgan was recently the subject of a case study by a team of sports scientists from Ireland and the Netherlands. It turned out that on various measures of health and fitness, such as heart, muscle, and lung performance, Morgan has the body of a 40-year-old. Here's how he does it, according to a Wall Street Journal profile:

• Rowing 40 minutes a day

• A mix of easy, moderate, and intense exercise

• Added weight training 2-3 times a week

• A high protein diet

Why this is a big deal: The truly amazing thing is that Morgan didn't start exercising until he was 73 years old. He attended rowing practice with his grandson, a competitive collegiate rower. The coach invited him to use one of the machines. It became a habit and remarkable fitness and rejuvenation results followed.

What this means for you: As I've written before, it's never too late to start reaping the benefits of longevity lifestyle interventions, exercise in particular. Morgan's story is just one dramatic case study among much research on this topic.

If you'd like to read more about longevity interventions and get inspired to follow in Richard Morgan’s footsteps (or in his wake, since he's rowing), sign up for The Longevity Newsletter. Each week, I send out a 5-minute email that covers practical, inspiring, and fun news based on the latest in longevity science.