102-Year-Old Nutritionist Shares 7 Simple Rules for a Long, Healthy Life

Dr. John Scharffenberg, a 102-year-old nutrition expert and professor at Loma Linda University, credits his longevity not to genetics—but to lifestyle. Despite losing his parents and brothers relatively young, he remains independent, sharp, and active.

He believes following seven key health habits can prevent major age-related diseases like heart attacks, strokes, and diabetes.

Dr. Scharffenberg’s 7 Rules for Longevity:
Never Smoke
He has never smoked and says tobacco is one of the top preventable causes of death.
Avoid Alcohol Completely
He warns that even light drinking increases cancer risk, echoing WHO’s stance that zero alcohol is safest.
Exercise, Especially After 40
He believes physical activity is more vital than nutrition—favoring brisk walks and gardening.
Eat by the Clock, Not Constantly
No snacking. Eat at set times, with a focus on whole, non-processed foods. He practices intermittent fasting by finishing meals in early afternoon.
Adopt a Plant-Based Diet
A lifelong vegetarian, he avoids meat and prefers foods like nuts, seeds, potatoes, and fruits.
Cut Saturated Fat
Reducing meat and animal fat helps lower blood pressure and cholesterol.
Say No to Sugar
He limits sugar to reduce heart disease risk—substituting fruit or cashew cream in recipes.