The 102-year-old scientist owes his long life to this rule, not to genes

At age 102, Dr. John Scharffenberg, an assistant professor at Loma Linda University in California, travels, drives, lectures and remains on stage as one of the most vocal advocates of healthy living.

According to topsante.com, nutritionist Scharffenberg, who has strong Adventist roots, said the early deaths in his family show the importance of habits, not genetics. His father died of a heart attack at the age of 76, his mother died of Alzheimer's in her sixties, and his two brothers died young.

Dr. Scharffenberg, who says, “The key to longevity is in proper nutrition and lifestyle,” explains the seven rules he applies as follows:

Never smoke

“The harms of tobacco have been known since the 1960s; from cancer to cardiovascular and respiratory diseases, no dose leaves anyone innocent.”

Stay away from alcohol

Although moderate amounts of red wine are claimed to be beneficial, Scharffenberg warns that “even the slightest consumption increases the risk of cancer,” and recommends near-zero consumption in line with the recommendations of the World Health Organization.

Be active every day

The doctor, who says, “Exercise is even more effective than nutrition,” emphasizes that brisk walking, gardening and even simple stretching movements are of vital importance.

Regular meals and intermittent fasting

Dr. Scharffenberg avoids snacking during the day and eats natural, minimally processed foods. He has his last meal in the early afternoon and doesn't eat anything until 6:30 p.m. the next day.

Plant-based diet

A vegetarian since the age of 20, Scharffenberg's diet is entirely plant-based, except for eggs and dairy products. Her favorites include mango, dates, potatoes and nuts.

Limit saturated fats

Avoiding animal fats, she prefers plant-based fat sources such as nuts and seeds; thus reducing the risk of hypertension and high cholesterol.

Sugar reduction

Aiming to keep added sugars below 25–50 grams per day, the expert recommends natural alternatives such as fresh fruit and cashew puree instead of dessert.

Dr. Scharffenberg says, “Genes are not enough to explain our lifespan; our habits are under our control,” and reveals that a long and healthy life depends on simple rules that everyone can access.