101-Year-Old Nutrition Professor Shares 7 Rules for Longevity and Health — Still Drives Around the World by Himself

If you're looking for secrets to a long and healthy life, this 101-year-old doctor might just have the answers.

Dr. John Scharffenberg, a native of California, is over 100 years old and still healthy enough to drive himself around the world. He's also a YouTube star. He believes his longevity is the result of his lifestyle. Dr. Scharffenberg holds a Master’s degree in Public Health from Harvard University and is a visiting professor at the School of Public Health at Loma Linda University. He has traveled globally to lecture on how simple lifestyle changes can lead to a longer life.

He doesn’t believe genetics played a major role in his long life. His mother died at 60 from Alzheimer’s, and his father had a heart attack at 76. He has outlived both of his siblings and attributes this to being far more active than they were.

So, what are the strict rules that have helped him live such a long, fulfilling life at 101? Let’s take a look.

1. Don’t smoke

Dr. Scharffenberg says he’s never smoked a cigarette in his entire life. And if you want to live as long as he has, you shouldn’t either.

Smoking is a harmful habit that raises the risk of cancer, heart attacks, and strokes, and significantly reduces lung capacity.

2. Don’t drink alcohol

In an interview with the YouTube channel Viva Longevity, he shared that he doesn’t drink alcohol and doesn’t believe in the idea that “a glass of wine a day is good for you.”

He believes that even small amounts of alcohol pose health risks and should be avoided altogether.

3. Limit sugar consumption

This might be bad news for those with a sweet tooth, but Dr. Scharffenberg does his best to keep sugar out of his diet. He even adjusts recipes to avoid it.

He explains that high sugar intake increases the risk of heart disease and other health problems, including weight gain and tooth decay.

Studies show the average American consumes around 22 teaspoons of added sugar daily, which is linked to obesity, heart disease, and other issues.

The American Heart Association recommends no more than 6 teaspoons of added sugar per day for women and 9 for men.

4. Exercise regularly

Though nutrition is his specialty, Scharffenberg says that “exercise is even more important” than diet. He emphasizes that staying active, particularly from age 40 to 70, brings significant health benefits.

He gardens regularly and says walking is another great form of exercise.

5. Watch your weight

You don’t need to obsess over your weight, but Dr. Scharffenberg believes it’s important to maintain a steady weight over the years. He recommends intermittent fasting, avoiding snacks, and sticking to large, whole-food-based meals.

One reason he believes he outlived his siblings is because he practiced intermittent fasting and ate only two meals a day: breakfast and lunch. He skips dinner, stopping all food intake by early afternoon and not eating again until 6:30 a.m. the next day.

According to the U.S. National Institutes of Health, being overweight or obese raises the risk of type 2 diabetes, high blood pressure, heart disease, and cancer. The World Health Organization warns that even a slight weight gain can increase health risks.

6. Limit meat consumption

While some may find vegetarianism difficult, Dr. Scharffenberg believes it’s one of the healthiest ways to maximize longevity. He has avoided meat since the age of 20, instead eating fruits, vegetables, potatoes, macadamia nuts, and other plant-based foods. He still consumes dairy and eggs.

7. Avoid saturated fats

Saturated fats are found in many popular foods, but they offer little health benefit. Dr. Scharffenberg advises reducing them as much as possible. The American Heart Association recommends that saturated fat make up less than 6% of daily calories—which basically supports a vegetarian diet, according to him.

Limiting saturated fat helps lower the risk of conditions like high blood pressure and high cholesterol.

Dr. Scharffenberg notes that cardiovascular diseases—heart attacks and strokes—are the leading causes of shortened lifespan. He spreads this message through his YouTube channels, which have attracted millions of views.