At 101 years old, Dr. John Scharffenberg still drives, teaches, and inspires. As a longtime nutrition professor, he’s proof that longevity isn’t just about living longer — it’s about living brilliantly. Recently featured onToday.com, Dr. Scharffenberg shared his seven rules for a long, healthy life. They’re simple, consistent habits that anyone can begin practicing right now.

His story is not about secret formulas or restrictive fads, but about discipline, daily choices, and purpose. As he says, “Longevity is no fluke — it comes from timeless rules.”

The Seven Rules of Longevity

Here are the guidelines that have carried him through a century of vitality:

1. Never smoke. The health risks are well-established, and avoiding tobacco is one of the most powerful ways to protect your future.
2. No alcohol. He believes in complete abstinence, protecting his body from its long-term effects.
3. Skip the sugar. Added sugar is kept to a minimum. Dessert for him is fruit.
4. Move with purpose. He stays active daily — not just for fitness, but for joy and health.
5. Maintain a healthy weight. This is about balance, not dieting.
6. Eat plant-based. While not fully vegan, his meals are rich in plants, with some eggs and milk.
7. Limit saturated fats. Choosing whole, nutrient-dense foods over processed ones.

He even shares that he often skips dinner to give his body more rest time from digestion. Research supports this — studies show time-restricted eating can improve insulin sensitivity, metabolism, and overall well-being (Cell Metabolism, 2018).

The Science Behind the Wisdom

What makes Dr. Scharffenberg’s advice powerful is that it’s backed by decades of research:

• Plant-based diets are consistently linked to reduced risks of heart disease, diabetes, and certain cancers (Adventist Health Study).
• Time-restricted eating and intermittent fasting improve blood pressure, lower oxidative stress, and help regulate weight.
• Avoiding alcohol and smoking lowers the risk of chronic disease and supports longevity.
• Reducing added sugar and saturated fat aligns with guidelines from the American Heart Association and World Health Organization to protect heart health.

It’s not about perfection — it’s about consistency. Small daily choices compound into lifelong benefits.

Action Steps for You

You don’t need to adopt all seven rules at once. Start small, stay consistent, and build momentum.

• Reduce added sugar. Track your intake for one week usingMyFitnessPal orFooducate. Replace soda or dessert with sparkling water or fruit.
• Experiment with intermittent fasting. Try an app likeZero orFastHabit to guide your schedule. Even a 12-hour eating window can make a difference.
• Plant-power your meals. Add two meatless days each week. Explore recipes onForks Over Knives orYummly.
• Get moving daily. Walk, garden, stretch, or dance. Try free apps likeFitOn orNike Training Club.
• Limit saturated fats. Swap butter for olive oil and choose whole foods over processed meats.
• Quit smoking or drinking (if applicable). Tools likeQuitNow! orDrinkaware provide structured support.
• Check in with your weight and energy. UseNoom or a simple food journal to track how changes impact your health.

What’s striking about Dr. Scharffenberg’s life is not just what he avoids, but what he embraces: purpose, teaching, and a disciplined joy for life. His mantra could be summed up as:

“Eat smart, weigh less, live long.”

That’s the Age Brilliantly way: living with foresight, making intentional choices, and creating a life worth celebrating — not just for decades, but for a century.

The key is to begin. Start with one change today — maybe it’s cutting sugar after dinner, taking a daily walk, or skipping alcohol for a week. Build momentum and notice how your energy, focus, and health improve.

Dr. Scharffenberg proves it’s never too late to start. So we’ll leave you with this:

What’s one habit you’re ready to commit to this week — and why?

Join the conversation with others who are designing their fulfilling 100-year lives in theAge Brilliantly Forum.