What does it really take to live past 100 — and not just survive, but stay healthy, independent, and active? Dr. John Scharffenberg, a 101-year-old physician and public health expert, may have the answer. With a life spanning wars, pandemics, and evolving health trends, Scharffenberg has distilled his approach to longevity into seven consistent lifestyle habits. His philosophy is grounded not in genetics or fads but in daily, deliberate choices — ones he has followed for decades and now shares with audiences worldwide.
Born in 1923 in China and trained at Harvard, Dr. Scharffenberg has spent most of his life studying public health and nutrition. He currently lives in California, drives his own car, lectures internationally, and runs a YouTube channel called Viva Longevity, where he shares his secrets for a long healthy life. He has outlived his parents and siblings, none of whom made it to 80, attributing his longevity not to luck but to a lifestyle rooted in discipline, simplicity, and evidence-based practices.
1. No Tobacco, No Exceptions
Long before public health warnings became common, Scharffenberg decided to stay away from smoking. This early choice, made during an era when tobacco use was widely accepted, has proven to be one of the most crucial. The CDC confirms that smoking is the leading preventable cause of death, affecting nearly every organ in the body.
2. Zero Alcohol Consumption
While moderate drinking was once considered heart-friendly, newer research from global health bodies like the WHO challenges that belief. Scharffenberg has never consumed alcohol, citing its links to increased cancer risk and other chronic diseases. His stance is that no amount of alcohol is truly safe.
3. Exercise Beyond the Gym
Scharffenberg’s approach to fitness didn’t involve gyms or sports. Instead, he maintained physical health through hard, outdoor work — cultivating a large garden filled with strawberries, fruit trees, and grapevines. He believes the middle-age period (ages 40–70) is especially critical for staying active, as it is when many begin to slow down and develop lifestyle diseases.
4. Intermittent Fasting for Balance
To maintain a healthy weight and metabolism, Scharffenberg practices a form of intermittent fasting. He eats only breakfast and lunch, skipping dinner entirely. Research from institutions like Johns Hopkins Medicine supports such time-restricted eating patterns as beneficial for managing weight and reducing disease risk.
5. Lifelong Vegetarianism
Since age 20, Scharffenberg has followed a vegetarian diet, in line with his Seventh-day Adventist beliefs. He includes dairy and eggs but avoids all meat. His meals consist of fruits like mangoes and persimmons, nuts such as macadamias, and simple foods like potatoes — a diet backed by science and practiced in longevity hotspots like Loma Linda, California.
6. Treat Sugar as a Guest
Instead of cutting out all sweetness, Scharffenberg chooses natural alternatives. A favorite recipe in his household replaces syrup with cashew cream and fruit over oat-based waffles. He aims to reduce added sugar, aligning with American Heart Association guidelines that link high sugar intake to obesity, heart disease, and other chronic illnesses.
7. Minimize Saturated Fat
Dr. Scharffenberg’s meals are also low in saturated fat, a key factor in preventing cardiovascular disease. The American Heart Association recommends limiting saturated fat to less than 6% of daily calories — a standard his plant-based, low-fat diet naturally meets.
Dr. Scharffenberg’s story is a reminder that healthy aging doesn’t require extreme diets or expensive treatments. Instead, his long life is built on consistency, moderation, and basic principles followed over time. From skipping dinner to tending a garden, his methods offer practical insights into how small, steady changes can make a big difference. Through public lectures and his Viva Longevity! channel, he continues to inspire others to rethink their health — one habit at a time.
Born in 1923 in China and trained at Harvard, Dr. Scharffenberg has spent most of his life studying public health and nutrition. He currently lives in California, drives his own car, lectures internationally, and runs a YouTube channel called Viva Longevity, where he shares his secrets for a long healthy life. He has outlived his parents and siblings, none of whom made it to 80, attributing his longevity not to luck but to a lifestyle rooted in discipline, simplicity, and evidence-based practices.
1. No Tobacco, No Exceptions
Long before public health warnings became common, Scharffenberg decided to stay away from smoking. This early choice, made during an era when tobacco use was widely accepted, has proven to be one of the most crucial. The CDC confirms that smoking is the leading preventable cause of death, affecting nearly every organ in the body.
2. Zero Alcohol Consumption
While moderate drinking was once considered heart-friendly, newer research from global health bodies like the WHO challenges that belief. Scharffenberg has never consumed alcohol, citing its links to increased cancer risk and other chronic diseases. His stance is that no amount of alcohol is truly safe.
3. Exercise Beyond the Gym
Scharffenberg’s approach to fitness didn’t involve gyms or sports. Instead, he maintained physical health through hard, outdoor work — cultivating a large garden filled with strawberries, fruit trees, and grapevines. He believes the middle-age period (ages 40–70) is especially critical for staying active, as it is when many begin to slow down and develop lifestyle diseases.
4. Intermittent Fasting for Balance
To maintain a healthy weight and metabolism, Scharffenberg practices a form of intermittent fasting. He eats only breakfast and lunch, skipping dinner entirely. Research from institutions like Johns Hopkins Medicine supports such time-restricted eating patterns as beneficial for managing weight and reducing disease risk.
5. Lifelong Vegetarianism
Since age 20, Scharffenberg has followed a vegetarian diet, in line with his Seventh-day Adventist beliefs. He includes dairy and eggs but avoids all meat. His meals consist of fruits like mangoes and persimmons, nuts such as macadamias, and simple foods like potatoes — a diet backed by science and practiced in longevity hotspots like Loma Linda, California.
6. Treat Sugar as a Guest
Instead of cutting out all sweetness, Scharffenberg chooses natural alternatives. A favorite recipe in his household replaces syrup with cashew cream and fruit over oat-based waffles. He aims to reduce added sugar, aligning with American Heart Association guidelines that link high sugar intake to obesity, heart disease, and other chronic illnesses.
7. Minimize Saturated Fat
Dr. Scharffenberg’s meals are also low in saturated fat, a key factor in preventing cardiovascular disease. The American Heart Association recommends limiting saturated fat to less than 6% of daily calories — a standard his plant-based, low-fat diet naturally meets.
Dr. Scharffenberg’s story is a reminder that healthy aging doesn’t require extreme diets or expensive treatments. Instead, his long life is built on consistency, moderation, and basic principles followed over time. From skipping dinner to tending a garden, his methods offer practical insights into how small, steady changes can make a big difference. Through public lectures and his Viva Longevity! channel, he continues to inspire others to rethink their health — one habit at a time.
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