At an extraordinary 100 years old, Dr. John Scharffenberg is truly an inspiration. This centenarian is not only still alive, but remains an active physician, nutritionist, and professor of nutrition at Loma Linda University in California. Clearly, Dr. Scharffenberg has tapped into the secrets of living a long, vibrant life.

In a recent interview, this remarkable man generously shared his insights and wisdom on longevity. His advice covers the gamut from diet and exercise to lifestyle and mindset. As we’ll explore, some of his recommendations align with scientifically-validated practices of Blue Zones – the exceptional areas around the world where people tend to live measurably longer lives.

The Importance of Exercise

One of Dr. Scharffenberg’s core tenets is the absolutely vital role that physical activity plays in longevity. In his own words, “Exercise, I think that’s extremely important.” Even at 100 years old, he still makes an effort to walk at least two miles per day when possible.

This dedication to keeping active aligns with robust research on the benefits of exercise, especially for older adults. Decades of studies confirm that regular physical activity can help prevent and delay many of the major health problems associated with aging, such as heart disease, type 2 diabetes, certain cancers, and cognitive decline.

Notably, one of the commonalities among Blue Zone populations is that they tend to live in environments that require frequent moderate physical activity as part of daily life, such as walking, gardening, or manual labor. The Adventists of Loma Linda, where Scharffenberg resides, engage in more exercise than most Americans as part of their faith’s teachings.

While intense exercise like running marathons isn’t necessary, the key is to keep moving in some way each day through activities you enjoy, whether that’s walking, swimming, yoga, or playing a sport. As Scharffenberg advocates, sustaining an active lifestyle supports both physical and mental well-being into your later years.

The Power of a Plant-Based Diet

In addition to exercise, diet is another primary driver of longevity according to Dr. Scharffenberg. As a member of the Seventh-day Adventist Church, he has followed a vegetarian diet for life. This is a key contributor to why Adventists in Loma Linda tend to live roughly a decade longer than other Americans on average.

The typical Adventist diet emphasizes:

• Legumes (beans, lentils, chickpeas, peas) which provide protein, fiber, and nutrients
• Whole grains like brown rice, barley, and oatmeal rather than refined grains
• Nuts and seeds, in moderation since they are high in healthy fats and calories
• A variety of fruits and vegetables each day

Research confirms the longevity-promoting benefits of this mainly plant-based dietary pattern, which is also common in Blue Zones like the Italian island of Sardinia. The Adventist diet helps reduce risks of chronic diseases including heart disease, type 2 diabetes, and certain cancers.

Dr. Scharffenberg singles out specific foods he recommends, including tofu or soybeans which provide plant-based protein and isoflavones that may prevent breast and prostate cancers. He is also a big fan of mangoes, noting their rich supplies of vitamin B6 for brain health plus vision-protecting nutrients like lutein and zeaxanthin.

While not strictly necessary, going vegetarian or vegan like Scharffenberg can maximize longevity if balanced properly. At the very least, his advice aligns with global nutrition experts who consistently recommend eating more plant foods and fewer animal products.

Key Vitamins for Longevity

Of particular importance in Dr. Scharffenberg’s longevity advice are three vitamins he cautions are extremely common deficiencies, even among younger adults:

Vitamin A – Around 45% of Americans don’t get adequate vitamin A, which is crucial for immune function, vision, and cell growth/regeneration. Telltale signs of deficiency include night blindness and increased risk of infections. Good sources are orange/yellow vegetables like carrots and sweet potatoes.

Vitamin B12 – As we get older, our ability to absorb vitamin B12 from food sources diminishes due to declining stomach acid levels. This can cause deficiency even in non-vegetarians. B12 is vital for energy, red blood cell formation, and neurological function. Supplementation is often required for seniors.

Vitamin D – Shockingly, over 50% of the general population and up to 95% of elderly Americans may be deficient in vitamin D. Our main source is sun exposure, which is problematic for those in northern latitudes or who don’t get regular sunshine. Vitamin D enables calcium absorption for strong bones and may reduce cancer risk.

Ensuring adequate intake of these critical vitamins through diet and prudent supplementation appears to be a longevity non-negotiable according to Scharffenberg and other experts.

Lifestyle Factors for Longevity

Beyond diet, exercise, and supplementation, Scharffenberg credits other lifestyle practices of his Adventist faith for promoting longevity. Two key factors are avoiding tobacco and alcohol, substances well-established to increase risks of many chronic diseases and premature death.

Another commonality among Blue Zones is the strong social fabric and sense of community alive in these populations. For Adventists like Scharffenberg, involvement in faith-based community work provides a sense of purpose and strong social ties – both of which are tied to better mental and physical resilience as we age.

Ultimately, the longevity secrets from Dr. Scharffenberg encompass a holistic approach of balanced diet, frequent movement, prudent supplementation, avoiding hazardous substances, and cultivating a purpose-driven life within a tight-knit community. This aligns harmoniously with the common lifestyle denominators observed among the longest-lived populations across Blue Zones globally.

At an incredible 100 years old and still going strong, Dr. Scharffenberg is truly practicing what he preaches. By following his sage advice, each of us can maximize our chances of not just living longer, but achieving that elusive goal of squeezing every drop out of our golden years through mental sharpness, physical vitality, and nurturing connections with loved ones.