At an age when most individuals are either in need of constant care or have long since passed on, Dr. John Scharffenberg remains an extraordinary exception. At 101 years old, he is not only very much alive but also active, sharp-minded, and self-reliant. He drives his own red Toyota Prius, shares wellness advice through YouTube, and travels globally to give lectures about living well and aging gracefully. His life is a testament to the power of lifestyle choices in extending not just one’s lifespan but also one’s health span.
Despite surpassing the century mark, Dr. Scharffenberg shows no signs of slowing down. His journeys have taken him to Madagascar last summer and Europe in the fall, with upcoming speaking engagements scheduled in Las Vegas. As an adjunct professor at Loma Linda University’s School of Public Health, he continues to educate others on how simple lifestyle modifications can lead to a longer, more fulfilling life.
What makes his story even more remarkable is that longevity does not appear to be a gift from his genes. His mother passed away from Alzheimer’s disease in her 60s, and his father succumbed to a heart attack at 76. His two brothers, now deceased, lived far shorter lives than he has. According to the centenarian, the difference lay in activity levels—he simply stayed more physically engaged throughout life.
“The real difference,” he explains, “is that I got a tremendous amount of exercise.” Living in North Fork, California, with his son, he reflects on the importance of physical activity during the critical years of middle age—between the ages of 40 and 70. “That’s when you need it most,” he says, “because it’s a time when people tend to relax, earn more money, buy more food, and become more sedentary. But that’s the wrong direction to take.”
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Dr. Scharffenberg emphasizes that the leading cause of premature death worldwide—cardiovascular disease—can largely be prevented. Both heart attacks and strokes, the primary contributors to cardiovascular mortality, are strongly linked to lifestyle factors. The World Health Organization echoes this view, underscoring that most of these cases are avoidable.
Through digital platforms like YouTube’s “Viva Longevity!” channel, Scharffenberg has shared his insights with a wide audience, amassing millions of views. His message is consistent and clear: healthy longevity is within reach, and the steps required are surprisingly simple. According to him, these seven lifestyle principles have been foundational to his long and vibrant life:
1. Avoid Tobacco in All Forms
Tobacco, in any form, has never been a part of Scharffenberg’s life. The dangers of smoking are well-documented—it damages nearly every organ and remains the leading preventable cause of disease, disability, and death in the United States, as confirmed by the Centers for Disease Control and Prevention. Steering clear of tobacco is one of the most effective ways to reduce the risk of chronic disease and extend life expectancy.
2. Refrain From Alcohol Consumption
Likewise, alcohol has never played a role in Scharffenberg’s lifestyle. While some studies have suggested that light drinking may offer heart-related benefits, the centenarian refutes this notion, citing more recent research that links alcohol consumption—even in small amounts—with increased risks of cancer and other health issues. The World Health Organization has stated there is no level of alcohol consumption that can be considered completely safe, a position also supported by the U.S. Surgeon General.
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3. Prioritize Regular Physical Activity
Though a trained nutritionist, Dr. Scharffenberg places even greater importance on physical activity. He stresses that exercise doesn’t require running marathons or joining expensive gyms. During his own middle years, he got most of his exercise from working on a large forested property he had purchased in the mountains north of Fresno, California.
Clearing land, building a road, and cultivating a 2-acre garden provided him with ample physical labor. That garden included 3,000 strawberry plants, grapevines, and 80 fruit trees, all tended by his own hands. “I did it all myself,” he recalls proudly. “I worked hard.”
For those who don’t have access to land, he recommends walking—an easy and effective activity. He references a study showing that individuals who walked more than two miles a day had half the mortality rate of those who walked shorter distances. Simple movements, done consistently, can be transformative.
4. Maintain a Healthy Body Weight
Excess weight has been linked to a wide range of health issues, including high blood pressure, type 2 diabetes, heart disease, and certain cancers. According to the National Institutes of Health and the World Health Organization, even being slightly overweight can elevate health risks.
Scharffenberg attributes part of his longevity to his weight management practices. He has long followed a form of intermittent fasting, eating only two meals a day—breakfast and lunch—and skipping dinner. His last meal is consumed in the early afternoon, and he refrains from eating again until 6:30 the following morning. This pattern of eating allows for an extended fasting period, which research suggests may contribute to improved metabolism, better weight control, and reduced inflammation.
5. Reduce or Eliminate Meat Consumption
A lifelong member of the Seventh-Day Adventist Church, Scharffenberg adheres to the denomination’s dietary guidance, which promotes a plant-based diet. Since the age of 20, he has not eaten any meat. While he does consume milk and eggs, his daily meals consist largely of fruits, vegetables, legumes, nuts, and seeds.
Among his favorite foods are mangoes, persimmons, macadamia nuts, potatoes, and various other plant-based staples. These whole foods provide essential nutrients without the saturated fats commonly found in animal products.
6. Cut Back on Suga
The typical American diet includes roughly 22 teaspoons of added sugar per day—far exceeding the American Heart Association’s recommended limits of 6 teaspoons for women and 9 teaspoons for men. Excessive sugar intake is associated with obesity, heart disease, and metabolic dysfunction.
Dr. Scharffenberg advocates for reducing sugar consumption by finding creative alternatives. One of his favorites is a healthy waffle recipe created by his late wife. Made with oats, these waffles are topped not with syrup but with natural ingredients like cashew cream and fresh fruit such as bananas or berries. “You can still enjoy sweet flavors,” he says, “without relying on added sugar.”
Natural sugars found in fruits come packaged with fiber, vitamins, antioxidants, and beneficial plant compounds that help moderate blood sugar and promote overall health.
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7. Limit Saturated Fat Intake
The American Heart Association recommends consuming less than 6% of daily calories from saturated fats. For Scharffenberg, this advice aligns perfectly with his vegetarian lifestyle. He believes that plant-based diets naturally minimize saturated fat intake and optimize heart health.
In his public lectures, he frequently states, “The optimum diet is the vegetarian diet.” For those looking to live longer and better, he says, transitioning away from meat and high-fat animal products may be one of the most impactful decisions they can make.
A Life of Purpose and Simplicity
Beyond physical health, Dr. Scharffenberg’s life is also characterized by purpose, faith, and intellectual engagement. Whether he’s speaking to international audiences or connecting with viewers online, his mission remains clear: to empower others to live longer and healthier lives through small, sustainable lifestyle changes.
He often ends his talks with a hopeful message: “I pray that all of you will live the right lifestyle.”
While modern medicine continues to search for the secret to longevity in pills and procedures, Dr. John Scharffenberg’s century-spanning life reminds us that the most powerful tools may already be within our reach—waiting to be picked up through our daily choices.
