At 101 years old, Dr. John Scharffenberg still drives his red Toyota Prius around town. He travels internationally to deliver lectures on healthy living.
And surprisingly, he insists that nutrition isn’t even the most important factor in his remarkable longevity.
“Even though I’m a nutritionist, I think exercise is even more important than nutrition,” reveals Scharffenberg, who serves as an adjunct professor at Loma Linda University’s school of public health.
But here’s what most people miss: When you exercise matters more than how you exercise.
According to the centenarian, the critical window for establishing longevity comes between ages 40 and 70 — precisely when most people begin slowing down.
“The time of life you get it is what’s important — middle age, from 40 to 70,” Scharffenberg explains.
“That’s when you need it because that’s the time when people usually relax, have more money, buy more food, sit around more, eat more… and that’s the wrong way to go.”
This insight flies in the face of conventional wisdom that suggests our health foundations are primarily set in our youth or that intense exercise routines are necessary.
For Scharffenberg, consistent activity during middle age proved transformative.
You’ve Been Told Genes Determine Your Lifespan. The Science Says Otherwise.
If you’ve resigned yourself to your family’s health history determining your longevity, Dr. Scharffenberg’s story might surprise you.
Despite coming from a family with relatively short lifespans — his mother died of Alzheimer’s in her 60s and his father suffered a fatal heart attack at 76 — Scharffenberg has outlived both parents by decades. He’s also outlived both of his brothers.
The difference wasn’t genetic destiny. It was lifestyle choices.
While most longevity research focuses on exotic supplements or cutting-edge medical interventions, Scharffenberg’s approach is remarkably straightforward.
His seven core principles have guided him past the century mark without relying on family genes:
1. Physical Activity as Medicine
During his middle years, Scharffenberg didn’t spend hours in a gym or training for marathons.
Instead, his exercise came from practical work on his mountain property north of Fresno, where he cleared land, built roads, and cultivated an impressive 2-acre garden with 3,000 strawberry plants, 80 fruit trees, and grape vines.
“I did it all by myself, so I exercised a lot,” he recalls. “I worked hard.”
For those without mountain property to develop, Scharffenberg recommends walking as an excellent alternative.
He cites research showing people who walk more than 2 miles daily experience half the mortality rate of those walking shorter distances.
2. The Two-Meal Strategy
Unlike complicated fasting protocols that have become popular, Scharffenberg practices a simple form of intermittent fasting: he eats just two meals daily — breakfast and lunch.
By skipping dinner, he creates a natural fasting window from early afternoon until 6:30 the next morning.
This approach naturally restricts caloric intake and gives the digestive system extended rest each day.
Numerous studies have linked intermittent fasting to improved metabolic health markers and potential longevity benefits.
3. Plant-Based Fundamentals
At age 20, Scharffenberg made a decision that would influence the next eight decades of his life: he stopped eating meat entirely.
As a member of the Seventh-Day Adventist Church, which recommends a vegetarian diet, he embraced plant-based eating while still including some dairy and eggs.
His preferred foods are refreshingly simple:
- Fruits like mangoes and persimmons
- Macadamia nuts and various seeds
- Potatoes and other whole plant foods
4. The Sugar Reset
While the average American consumes approximately 22 teaspoons of added sugar daily, Scharffenberg has maintained a drastically different approach.
Instead of eliminating all sweetness from his diet, he focuses on getting natural sugars through whole foods.
His wife developed creative alternatives to sugar-laden standards, such as oat waffles topped with cashew cream and fresh fruit instead of syrup — delivering satisfaction without the metabolic burden of added sugars.
5. Saturated Fat Reduction
The American Heart Association recommends limiting saturated fat to less than 6% of daily calories. Scharffenberg takes this guidance seriously, noting that following this recommendation “essentially means a vegetarian diet.”
“The optimum diet is the vegetarian diet,” he frequently tells audiences during his lectures.
6. Tobacco-Free Living
Scharffenberg has never smoked — a decision that has certainly contributed to his exceptional longevity.
Given that smoking remains the leading preventable cause of disease and premature death in the United States, this choice alone has likely added years to his life.
7. Alcohol Abstinence
Despite popular beliefs about potential cardiovascular benefits of moderate alcohol consumption, Scharffenberg has abstained entirely from alcohol throughout his life.
His position aligns with recent research and the U.S. Surgeon General’s warning that any potential heart benefits from light drinking are offset by increased cancer risks.
The YouTube Centenarian Changing Millions of Lives
At an age when most people have long since retreated from public life, Scharffenberg has embraced modern technology to spread his message of healthy longevity.
His appearances on YouTube channels like Viva Longevity! have garnered millions of views, turning him into an unlikely social media sensation.
“Now all of a sudden, 6 million people are listening to me. It’s amazing. I’ve never had anything like that before,” he says with genuine wonder.
His popularity stems partly from his living proof that simple lifestyle habits can yield extraordinary results.
In an era of conflicting health information and complex wellness trends, his straightforward approach offers clarity and hope.
The Heart of the Matter
Cardiovascular disease remains the world’s leading cause of death. Yet as Scharffenberg points out, most cases are preventable through lifestyle choices.
The World Health Organization confirms this assessment, noting that heart attacks and strokes — while globally devastating — are largely avoidable.
Scharffenberg has dedicated his career to spreading this crucial message: our daily choices dramatically influence our health trajectory.
His continued vigor at 101 stands as compelling evidence for his approach.
Quality of Life
Perhaps most remarkable about Scharffenberg isn’t just that he’s reached 101, but how he lives at that age.
His independence, mobility, mental clarity, and continued engagement with the world represent the true victory of his lifestyle choices.
He continues driving his Prius, traveling internationally, and educating others — enjoying a quality of life that many decades his junior would envy.
His example challenges the common assumption that extreme old age necessarily brings extreme limitation.
Practical Takeaways for Any Age
Regardless of your current age or health status, Scharffenberg’s example offers actionable insights:
- Prioritize consistent activity, especially during middle age (40-70)
- Consider time-restricted eating patterns that allow for extended daily fasting
- Emphasize plant foods while minimizing animal products
- Find creative alternatives to added sugars
- Avoid tobacco and alcohol completely
- Start where you are — Scharffenberg’s habits demonstrate that consistent, moderate actions accumulate into powerful results over time
A Century of Wisdom
As Scharffenberg closes his lectures, he often offers a simple prayer: “I pray that all of you will live the right lifestyle.”
After witnessing the results of different lifestyle choices across generations — including in his own family — his perspective carries unique weight.
Having celebrated his 101st birthday and showing no signs of slowing down, his living example speaks volumes about the profound impact of daily habits on longevity.
In a world constantly chasing the next breakthrough anti-aging treatment or miracle supplement, Scharffenberg’s century of experience suggests the most powerful tools for a long, healthy life have been available all along — they simply require our consistent attention.
