Reaching 100 years on this planet depends largely on the lifestyle choices you make. In this fascinating talk, centenarian Dr. John Scharffenberg dishes his recipe for longevity success alongside Pastor Doug Batchelor.
At 102 years old, Dr. Scharffenberg still practices cardiology, writes books, and most importantly – feels on top of the world every day. By implementing the simple yet profound habits he’s cultivated over a century, we too can thrive into old age with vigor.
1. Exercise for an Extra Decade of Life
Physical activity surfaces as one of the most protective practices when it comes to lifespan. Shockingly, overweight women who exercise daily live on average longer than normal weight women who are inactive.
The same pattern holds for men. Male smokers tending to other health issues can still extend life by working out compared to sedentary peers with cleaner profiles. This reveals the unmatched power of exercise for longevity.
Beyond just adding years, activity also allows people to enjoy later decades in good health. It keeps the heart pumping efficiently, bones strong, muscles functional, joints flexible, and mind sharp. As we age, exercise truly is the closest thing to a miracle drug.
Aim for 150 minutes per week minimum through cardio activities like walking, swimming, cycling and strength moves that target major muscle groups. Even just 30 minutes 5 days a week works wonders. More vigorous or high intensity training further amplifies the anti-aging effects.
But the key is developing a regular lifelong habit. Obese individuals losing weight through diet and exercise add 5-10 years back to shortened lifespans on average. It’s never too early or late to move for longevity!
Specific Exercise Recommendations
- Aerobic activity: 30-60 min daily (150+ min/week). Can break into multiple shorter sessions
- Intensity: Moderate to vigorous (50-85% max heart rate)
- Muscle-strengthening: 2-3 days/week targetting all major muscle groups
- Flexibility training: Stretch major muscle groups 2-3 days/week
- Balance moves: Tai chi, yoga, Pilates – 2-3 days/week
2. Nourish Your Body with Plant-Based Foods
Diet plays an undisputed role in determining lifespan for better or worse. People feasting regularly on processed meat, refined carbs, fried items, and sweets die years earlier on average versus whole food vegetarians.
Plant foods deliver longevity-promoting nutrients like antioxidants and polyphenols along with fiber, healthy fats, vitamins, and minerals. Equally notable is what they lack – no cholesterol or animal proteins linked to higher mortality.
“The plant-based diet is the healthiest diet you can have…Vegetarians do live longer than those on animal products,” confirms centenarian Dr. Scharffenberg. This aligns with extensive research revealing vegetarians gain 3-6 extra years of life expectation compared to meat eaters.
Pescatarians who add seafood reduce risk of death from heart disease by 34% and early death by 17% versus meat eaters too. But plant-based diets appear most protective for record longevity.
Fill half your plate (or more) with vegetables and fruits. Swap animal protein for plant proteins like beans, lentils, tofu etc. This single change boosts longevity dramatically. Limit meat to occasional moderate portions if included at all.
Research-Backed Longevity Diet Tips
- Vegetables + fruits: 9+ servings daily – raw, cooked, all colors!
- Whole grains and legumes: 8+ servings daily – oats, quinoa, beans, lentils etc.
- Nuts and seeds: 1 oz or 25-30 grams daily
- Plant oils: 2 Tbsp – EVOO, avocado, nut oils
- Dairy foods: Limit substantially – associated with higher mortality
- Eggs & meat: Very limited to none for maximal lifespan
- Water & tea: 8+ cups daily – Herbal tea appears protective
3. Quit Smoking to Regain Lost Years
Tobacco remains the #1 cause of preventable death, killing over 8 million people annually via cancer, lung disease, heart disease and more. No form of tobacco or smoking has health benefits – it strains nearly every organ.
Smokers lose at least 10 years off lifespan on average compared to never smokers. The habit also ages skin faster, damages teeth, reduces fertility, and impairs taste buds and night vision. There’s no winner’s prize for looking and feeling 70 when you’re 50!
Fortunately, quitting smoking at any age slashes these risks rapidly. According to a JAMA study tracking over 55k nurses, female smokers who quit by 35 gain 10 years versus those who continue. Kicking the habit by 40 or 50 still tacks on 9-6 extra years. It’s never too late for the longevity boost!
Smoking cessation also triggers positive impacts like improved lung function within 3 months. So don’t buy into the sunk cost fallacy – take back lost years by quitting ASAP! Speak to your doctor about options.
4. Cultivate Emotional Wellbeing & Community
Diet and exercise dominate longevity discourse, but emotional health carries profound influence too. Stress accelerates cellular aging, fueling systemic inflammation and exhausting the body‘s resources over time.
Childhood trauma also decreases lifespan in a dose-dependent manner. The higher the frequency of adverse experiences like abuse, neglect or household dysfunction one suffers before age 18, the shorter their average life expectancy plunges.
“Adverse childhood experiences can take 20 years off your life,” cautions Dr. Scharffenberg. Creating safe, nurturing environments for kids to thrive may be the best longevity gift. Later negative exposures still compound too, so minimizing lifelong stress helps reduce mortality odds regardless of age.
Effective mental health tactics to counteract stress include meditation, mindfulness, yoga, nature immersion, counseling outlets, and purposeful hobbies. Strengthening social ties and community bonds also promotes resilience against hardship.
5. Know Your Heart Disease Risk Factors
While genetics contribute somewhat, research reveals over 90% of cardiovascular disease cases arise from poor lifestyle factor management. Dyslipidemia (unhealthy cholesterol) feeds the #1 killer – atherosclerotic plaque deposits in vessels that trigger heart attacks and strokes.
Total cholesterol under 200 mg/dL was once touted as “heart-healthy” yet 75% of people hospitalized for heart attacks fall into normal ranges. This sparked investigation into more advanced lipid metrics.
“It’s not so much your total cholesterol that is so indicative of your risk,” explains Dr. Scharffenberg. “It’s the type of LDL particles that you have.”
Rather than size, the small dense subtype easily penetrates arteries, driving plaque accumulation. Having abundant small dense LDL particles rather than large buoyant kinds raises risk up to 700% despite decent total cholesterol scores.
Ask your doctor about advanced lipid testing to receive your small dense LDL particle count along with Lp(a) and triglycerides. Then optimize diet and lifestyle accordingly. Track these levels over time to gauge improving longevity odds.
Diet powerfully influences all metrics:
- Vegetarians tend to have 30% lower LDL cholesterol levels than meat eaters
- Replacing just 5% of animal protein with plant protein for 1 year drops LDL by 10 mg/dL
- Including nuts daily improves size/type of LDL particles
6. Reach Optimal Vitamin D Levels
Deficiencies in the “sunshine vitamin” vitamin D associate with a sobering 30-50% increased risk of early death in research tracking tens of thousands of people. Over 40% of US adults fall short in levels.
Vitamin D regulates thousands of protective genes, enhances immune function, modulates inflammation and impacts countless aspects of health. Low status drags the body down over years and decades, cutting lives short.
Test blood levels – aim for 40-60 ng/ml. Supplement with 1000-4000 IU vitamin D3 daily. Older adults may need the higher amount as skin loses efficiency producing vitamin D from sunlight with age. Get just 10-15 minutes midday sunshine without burning as well then cover up or apply sunscreen.
Reassess levels every 3-6 months when correcting deficiency. Once achieved, continue with maintenance dosing through supplements and smart sun exposure for longevity insurance.
7. Stay Hydrated While Limiting Certain Beverages
Water makes up 50-60% of adult body weight. Ensuring adequate hydration enables cells, tissues and organs to function smoothly long-term. Drink at least eight 8-ounce glasses of clean water daily, along with herbal tea.
But don’t overdo it. As Doug Batchelor warns, “If you drink too much water, this can also be dangerous.” Too much water lowers sodium to dangerously low hyponatremia levels. Stick within recommended daily intakes.
Concurrently limit pumped up caffeinated drinks that stress the body alongside sugar-laden juices and sodas. The artificial energy burst comes at the cost of robbing long-term vitality when relied on regularly. Always choose water first for thirst.
While genetics influence longevity somewhat, research confirms lifestyle factors determine a striking 90-95% of disease outcomes and lifespans. So rather than accept unwanted health conditions as inevitable, leverage science to prolong high quality years!
Further Learning
- Lifespan Book – Cutting-edge science from world-expert Dr. David Sinclair
- Healthspan Book – Actionable tips from longevity doctor Peter Attia
- Dr. Michael Greger’s Website – Evidence-based guidance on optimizing diet
- The Blue Zones – Regions with most centenarians. What’s their secret?
- Valter Longo’s Fasting Mimicking Diet – FMD diet to promote stem cell production
Optimizing Testing
- Advanced lipid panel: LDL, HDL, triglycerides, Lp(a), LDL size/type particle counts
- Blood glucose: Hgb A1C, fasting insulin
- Cardiac screening: Heart scan or coronary artery calcium (CAC) score
- Genetic analysis: Check predisposition for Alzheimer’s, heart health, nutrient needs etc.
- Early detection tests: Colonoscopy, skin checks, lung scans etc.
The future of longevity medicine looks incredibly promising thanks to emerging treatments like senolytics to clear harmful “zombie” cell accumulation and NAD+ boosting molecules that may activate youthful gene expression.
For now, dialing in lifestyle factors using available knowledge remains the most accessible fountain of youth at our disposal. As 104 year young Dr. John Scharffenberg exemplifies, the small simple positive choices we make each day compound over years for the greatest odds at inviting centenarian status!