How did this doctor live to a ripe old age of 101? Know his health and diet secret

Making mindful lifestyle choices—such as cutting back on sugar and avoiding tobacco—can significantly enhance both lifespan and quality of life. This belief is exemplified by Dr. John Scharffenberg, a renowned nutrition expert born in December 1923, who continues to flourish well into his second century. At 101, Dr. Scharffenberg has become a global symbol of vibrant aging, defying conventional assumptions about longevity.

In a recent conversation with Surrey Live, Dr. Scharffenberg opened up about the lifestyle principles that have supported his active, fulfilling life. Interestingly, he downplayed the role of hereditary luck. His father died of a heart condition at 76, his mother passed in her 60s, and both of his brothers are no longer alive—making his age and vitality all the more remarkable.

Residing with his son in North Fork, nestled in the Sierra Nevada foothills, Scharffenberg still travels internationally to share his health insights. A retired professor at Loma Linda University’s School of Public Health, he lectured in Madagascar and Europe last year and has a speaking event planned in Las Vegas in 2025. Over the years, he has distilled his healthy habits into seven key practices he has faithfully followed:

Keep Moving

Physical activity has always been central to Scharffenberg’s lifestyle. He attributes much of his strength and endurance to working on his own land in California’s San Joaquin Valley, where he once carved out a road and planted thousands of strawberries and dozens of fruit trees. “The crucial time to be active is between 40 and 70,” he said. “That’s when most people slow down—but that’s exactly when you need movement the most.”

Say No to Tobacco

A firm believer in clean living, Dr. Scharffenberg has avoided all forms of smoking. Aware of the severe health threats posed by tobacco—including cancer, diabetes, and organ damage—he chose early on never to touch it.

Avoid Alcohol

Rejecting popular claims that moderate alcohol use can be beneficial, Scharffenberg has completely abstained from drinking, maintaining that even occasional use isn't necessary for good health.

Stay Lean

To prevent diseases like heart issues and cancer, he practices intermittent fasting—eating only breakfast and lunch and skipping dinner entirely. This method helps him maintain a low body fat percentage.

Cut Back on Meat

Following the teachings of his Seventh-Day Adventist faith, Scharffenberg eliminated meat from his diet in his 20s, embracing a fully plant-based approach.

Slash Sugar Intake

He has nearly eliminated sugar from his meals, tweaking recipes and opting for natural sweetness from fruits and nuts.

Limit Saturated Fats

He avoids high-fat foods such as butter, cheese, and red meat, advocating instead for a balanced vegetarian diet. “The ideal diet is a plant-based one,” he says. “I hope everyone chooses a path toward healthy living.”