The seven longevity secrets of 101-year-old Dr. John Scharffenberg: how he became a centenarian

Living more than a century with energy, mental clarity, and autonomy seems a distant dream for many, but it is the present for Dr. John Scharffenberg . This adjunct professor at Loma Linda University in California has turned his life into a practical example of health and longevity . At almost 102 years old (his birthday is in December), he continues to drive his car, travel the world, and give talks about habits that, according to him, can significantly influence the difference between a long life and a short life.

Scharffenberg's case stands out because it doesn't reflect favorable genetics. His parents and siblings died relatively young, which reinforces his theory that lifestyle influences much more than genes. Because of this, his recommendations have gained traction on social media and at conferences, where he argues that the age range between 40 and 70 is key: " That's when people relax, have more money, eat more, and move less. Exactly what you shouldn't do ," he asserts.

This nutrition veteran combines science, personal experience, and common sense to convey a clear message: living longer and better is within everyone's reach if they adopt certain habits . His vision has gone viral thanks to his appearances on channels like ¡Viva la longevidad! and his international conferences. What he proposes are not miracle formulas, but rather seven simple rules that he himself has followed for decades.

John Scharffenberg's 7 rules for living longer and better

Scharffenberg doesn't just speak from theory. Each of his recommendations is backed by decades of personal and scientific experience. Here are his seven keys to a long and healthy life:

1. Never smoke : Tobacco is one of the leading preventable causes of illness and death. Scharffenberg says he has never smoked, and that quitting smoking is crucial to protecting all the body's organs.
2. Zero alcohol : Unlike those who argue that a glass of wine can be beneficial, he is adamant: no level of alcohol is healthy. He emphasizes that the risks, especially of cancer, outweigh any supposed cardiovascular benefits.
3. Staying physically active : Despite being a nutritionist, she maintains that exercise is even more important than diet. In her case, working the land, tending a vegetable garden, and walking long distances have been her best allies in staying strong and agile.
4. Controlling his body weight : Intermittent fasting has been a key tool for him. He only eats two meals a day (breakfast and lunch) and skips dinner, which has helped him maintain a healthy weight throughout his adult life.
5. Reduce or eliminate meat : She hasn't eaten meat since she was 20. Her diet is based on plant-based foods, nuts, fruits like persimmons and mangoes, milk, and eggs. She believes a plant-based diet is essential for long-term health.
6. Reduce sugar consumption : Avoid added sugars and prefer to sweeten with fruit or homemade recipes like the oatmeal waffles his wife used to make, accompanied by cashew cream or berries.
7. Limit saturated fats : Their recommendation is clear: get less than 6% of your total calories from saturated fats . In practice, this amounts to following a primarily vegetarian diet.

These principles don't promise eternal life, but they can increase the chances of living longer, healthy, and independent lives . Scharffenberg is the best example that these habits work, and her vitality at 101 continues to inspire thousands of people around the world.