101-Year-Old Doctor’s Longevity Secrets: 5 Things He Avoided

As of September 2, 2025, Dr. John Scharffenberg, a 101-year-old Harvard-trained physician and public health expert, continues to inspire with his vibrant health and active lifestyle. Born in China in 1923, this centenarian drives a red Toyota Prius, delivers global lectures, and manages a YouTube channel with 135,000 subscribers, all without relying on medications or supplements. Despite a family history of early mortality—his parents passed in their 60s and 70s, and his brothers didn’t reach 80—Dr. Scharffenberg’s longevity defies genetics. His secret? Avoiding five key health risks and adopting simple, consistent habits. This article explores the five things he avoided—smoking, alcohol, sugar, saturated fats, and dinner—along with his broader lifestyle practices, offering actionable insights for a long, healthy life.

Who Is Dr. John Scharffenberg?

Dr. John Scharffenberg is not your typical centenarian. A retired professor at Loma Linda University’s School of Public Health, he has dedicated decades to studying longevity and preventive medicine. His life is a testament to the power of lifestyle over genetics, as his family history lacks longevity—his mother died in her 60s from Alzheimer’s, his father at 76 from a heart attack, and his brothers before their 80s. Yet, at 101, he remains independent, traveling to places like Madagascar and Europe to share his health insights. His YouTube channel, Viva Longevity, has made him a global figure, with millions tuning in to learn his secrets for a long, vibrant life. Dr. Scharffenberg’s approach is refreshingly simple, focusing on avoiding harmful habits and embracing sustainable practices.

What sets Dr. Scharffenberg apart is his rejection of quick fixes like supplements or fad diets. Instead, he relies on evidence-based habits rooted in moderation and consistency. His story resonates in 2025, as people increasingly seek practical, science-backed ways to live longer and healthier. Below, we delve into the five things he avoided and how they, combined with his active lifestyle and plant-based diet, have contributed to his remarkable longevity.

1. Avoiding Smoking: Protecting Every Organ

Dr. Scharffenberg has never smoked, a decision he made long before anti-smoking campaigns became widespread. Smoking is a leading cause of preventable death, harming nearly every organ, including the lungs, heart, brain, and kidneys. According to the Centers for Disease Control and Prevention, smoking increases the risk of lung cancer by 25 times and heart disease by 2–4 times. Even occasional smoking elevates health risks, contributing to chronic diseases like COPD and stroke. A 2024 Journal of Public Health study found that lifelong non-smokers have a 20% lower risk of all-cause mortality compared to smokers.

By avoiding tobacco entirely, Dr. Scharffenberg protected his cardiovascular and respiratory systems, key factors in his longevity. This choice aligns with his belief that small, consistent decisions can profoundly impact health. For those looking to emulate his approach, quitting smoking—or never starting—is a foundational step. Support programs, nicotine replacement therapies, and counseling can help smokers transition to a tobacco-free life, reducing risks and enhancing vitality.

2. Steering Clear of Alcohol: Debunking Moderation Myths

Dr. Scharffenberg has abstained from alcohol throughout his life, rejecting claims that moderate drinking benefits the heart. Recent research supports his stance: a 2025 Lancet study found that even light alcohol consumption increases cancer risk, particularly for breast and liver cancers, offsetting any cardiovascular benefits. The World Health Organization states that no amount of alcohol is entirely safe, as it contributes to over 200 health conditions, including liver disease and hypertension. By avoiding alcohol, Dr. Scharffenberg minimized these risks, supporting his long-term health and clarity of mind.

For individuals considering reducing alcohol intake, gradual reduction paired with healthier alternatives like herbal teas or sparkling water can ease the transition. Dr. Scharffenberg’s choice reflects a proactive approach to health, prioritizing prevention over purported benefits that lack robust evidence. This habit is particularly relevant in 2025, as public health campaigns increasingly emphasize alcohol’s risks, encouraging sobriety for longevity.

3. Eliminating Sugar: A Natural Approach to Weight Control

Dr. Scharffenberg avoids added sugars, opting instead for natural alternatives like fruits. Excess sugar consumption is linked to obesity, type 2 diabetes, heart disease, and even depression, with the average person consuming 17 teaspoons daily—far above the recommended 6–9 teaspoons. A 2024 Nutrition Reviews study found that reducing added sugars by 10 grams daily lowers heart disease risk by 8%. By choosing fruits like mangoes and persimmons, Dr. Scharffenberg satisfies his sweet tooth while benefiting from fiber, vitamins, and antioxidants that support metabolic health.

His approach isn’t about complete deprivation but about smarter choices. For example, swapping sugary snacks for nuts or berries can curb cravings while stabilizing blood sugar. This habit has helped him maintain a healthy weight, a critical factor in his longevity, as obesity increases the risk of chronic diseases by 20–30%, according to the World Health Organization. Adopting this strategy in 2025 can help readers reduce calorie intake and protect against obesity-related complications.

4. Reducing Saturated Fats: Heart-Healthy Eating

Dr. Scharffenberg’s diet is low in saturated fats, found in red meat, full-fat dairy, and processed foods, which are linked to high cholesterol and heart disease. The American Heart Association recommends limiting saturated fats to less than 6% of daily calories, a standard his plant-based diet naturally meets. A 2025 American Heart Journal study found that reducing saturated fat intake by 5% lowers cardiovascular risk by 10%. By focusing on plant-based foods like nuts, seeds, and potatoes, he protects his heart and maintains optimal cholesterol levels.

For those looking to follow suit, incorporating foods like avocados, olive oil, and legumes can provide healthy fats while reducing reliance on saturated fats. Dr. Scharffenberg’s diet, rooted in the Seventh-day Adventist tradition, aligns with the principles of Blue Zones—regions with the longest-living populations—where low saturated fat intake is a common trait. This approach is highly relevant in 2025, as heart disease remains a leading cause of death globally.

5. Skipping Dinner: Embracing Intermittent Fasting

Dr. Scharffenberg practices intermittent fasting by eating only breakfast and lunch, skipping dinner to give his body a 16–18-hour break from digestion. This habit supports metabolism, insulin balance, and weight control, reducing the risk of obesity and diabetes. A 2024 Diabetes Care study found that intermittent fasting lowers postprandial glucose by 12% and improves heart health markers by 8%. By stopping eating in the early afternoon, he allows his body time to repair and regenerate, a practice linked to longevity in Blue Zone populations.

For those new to intermittent fasting, starting with a 12–14-hour fasting window (e.g., eating between 8 AM and 6 PM) can be a manageable approach. Consulting a healthcare provider is essential, especially for individuals with diabetes or other conditions, to ensure safety. Dr. Scharffenberg’s consistent fasting routine demonstrates how small dietary adjustments can yield significant health benefits over time.

Additional Longevity Habits: Exercise and Plant-Based Diet

Beyond avoiding harmful substances, Dr. Scharffenberg emphasizes daily physical activity and a plant-based diet. He views exercise as more critical than nutrition, stating, “For every hour you exercise, you live three hours longer.” His approach to exercise is practical—gardening, walking, and maintaining an orchard with 3,000 strawberry plants keep him active without gym visits. A 2024 Journal of Aging Research study found that daily moderate exercise, like walking over 2 miles, reduces mortality risk by 45%, supporting his philosophy.

His lifelong vegetarian diet, adopted at age 20, includes dairy and eggs but excludes meat. Rich in fruits (mangoes, persimmons), nuts (macadamias), and simple staples (potatoes), it provides antioxidants, fiber, and essential nutrients. A 2025 Nutrients study linked plant-based diets to a 20% lower risk of chronic diseases, including heart disease and cancer. This diet, combined with his active lifestyle, aligns with the longevity practices of Loma Linda, a Blue Zone where he resides, known for its long-living population.

Implementing Dr. Scharffenberg’s Habits in 2025

Adopting Dr. Scharffenberg’s habits doesn’t require drastic changes. Start by eliminating smoking and alcohol, replacing them with healthier habits like daily walks or herbal teas. Gradually reduce added sugars by choosing fruits over processed sweets, and swap saturated fats for plant-based alternatives like nuts or olive oil. Experiment with intermittent fasting by shortening your eating window, but consult a doctor if you have health conditions. Incorporating 30 minutes of daily movement, such as gardening or brisk walking, can mimic his active lifestyle. These small, sustainable changes can compound over time, enhancing longevity and quality of life.

Dr. Scharffenberg’s story is a powerful reminder that longevity is achievable through intentional choices, not genetics or complex regimens. His avoidance of smoking, alcohol, sugar, saturated fats, and dinner, combined with exercise and a plant-based diet, offers a blueprint for healthy aging. By adopting these principles, individuals in 2025 can take control of their health, reduce chronic disease risks, and live longer, more vibrant lives.