I was fascinated by reading about Ernestine Shepherd, 80, who began bodybuilding at the age of 56. After her sister Velvet died of brain aneurism, she began seriously training in memory of her sister. At 74 she was the most successful competitive bodybuilder for her age group. She looks even better today.
Every morning she runs 10 miles and drinks liquid egg whites. She eats 1700 calories a day: mostly chicken, vegetables, and egg whites. And, she never did any real exercise before the age of 56. This is what we can look to if we put in the time, are disciplined, and determined.

3 AM

  • 2 wheat waffles with peaches
  • 3 boiled eggs with yolk
  • Runs 10 miles

6 AM

  • 4 boiled egg whites
  • 2 wheat waffles
  • Gym bench presses & bicep curls with dumbbells

Morning Snack

  • 1 cup of egg whites


  • Baked chicken
  • 1 cup of veggies
  • 1 cup brown rice

Afternoon Snack

  • Can of tuna fish
  • 1 cup of veggies
  • 1 baked potato


  • Baked chicken
  • 1 cup of veggies
  • 1 cup of brown rice

With Ernestine as our inspiration, please join me on for a 5K walk/run:

  • Date: Saturday, July 23rd
  • Time: Registration is at 8:30 AM (5K run/walk will start at 9:00 AM)
  • Location: South Mountain Recreation Complex, 9 Cherry Lane, West Orange, NJ

Until then walk, jog, dance or do elliptical for at least a half an hour a day 5-6 times per week leading up to the 5K Walk. Try and eat 5 servings of vegetables a day, two green, sweet potatoes, and brown rice.
Not only will this change your body, but it can change your life.
To your health!
Dr. Andrei