102-year-old Dr. John: 7 Longevity Habits to Live to 100 - Cryptocurrency Exchange

John Shaffenberg graduated from Lomond University School of Medicine in 1948, with a focus on preventive medicine; he earned a Master of Public Health degree from Harvard School of Public Health in 1956.

As a professor of nutrition at Lomond University, he has taught for over 60 years, with research interests covering nutrition, chronic disease prevention, and healthy longevity.

Now 102 years old, he remains energetic, walks lightly, stands straight, speaks clearly, and has no chronic illnesses.

When discussing longevity, he states that he never relies on high-tech medical treatments or miracle drugs, but instead advocates for seven simple lifestyle habits.

01

“Eat Less, Good for Your Body”

Professor John Shaffenberg promotes “time-restricted eating,” which involves eating during specific periods of the day and fasting at other times.

He explains that he eats only two meals a day (breakfast and lunch), skipping dinner.

He has found that this makes his body feel lighter and he wakes up more energized.

At the same time, his digestive system gets more rest, and reducing digestion workload can enhance body repair.

However, this eating pattern may not suit most people.

For most, the goal might be to eat dinner as early as possible.

In 2024, researchers from Peking Union Medical College, Xiangya Second Hospital of Central South University, and Hengyang Medical College of Nanhua University published a study showing that time-restricted eating helps combat aging, with dinner ideally finished before 5 p.m., leading to a younger immune system and a more youthful gut microbiome.

02

“Avoid Processed Foods”

Professor Shaffenberg does not eat meat, but he is not a vegetarian.

He drinks milk and other dairy products, eats eggs and plant-based foods.

He prefers fruits daily but avoids high-sugar fruits.

He recommends avoiding processed foods, which are usually high in sugar, fat, and calories, such as sugary drinks, cakes, chips, candies, and burgers.

A 2021 study published in the Journal of the American College of Cardiology also pointed out that frequent consumption of “ultra-processed foods” increases the risk of cardiovascular disease, with higher daily intake being more dangerous.

03

“Consistent Exercise is the Foundation of Longevity”

Professor Shaffenberg states that exercise is one of the cornerstones of longevity.

Moderate exercise during middle age (40-70 years) is especially crucial for preventing age-related diseases.

He loves working out outdoors.

Today, he still walks for exercise (though he admits it’s not enough).

For ordinary people, the World Health Organization recommends at least 150 minutes of moderate-intensity or 75 minutes of high-intensity physical activity per week.

How to increase daily “moderate to high-intensity” activity?

Many people are busy every day, so how can they add more?

1. Climb stairs

Many are used to taking the elevator in daily life.

It’s recommended to change this habit and take the stairs instead.

Climbing stairs is a form of moderate to high-intensity training.

If you commute and need to climb several flights of stairs, it can significantly increase your daily activity level.

2. Walk briskly

If your commute is within 5 kilometers, consider replacing the car with brisk walking.

Pay attention to your heart rate and pace, aiming for about 130-140 steps per minute, with a heart rate in the moderate-intensity range of 100-140 beats per minute.

3. Bike

If your commute is between 5 and 10 kilometers, try cycling quickly.

Fast cycling is also a form of moderate to high-intensity exercise, effectively training your largest muscle groups—the thigh muscles.

In summary, always remind yourself not to sit still for too long, even if just to get water or go to the bathroom.

If you must sit for a long time, compensate with exercise afterward, ideally at moderate intensity, to minimize the harm of prolonged sitting.

04

“Regular Sleep Schedule is More Important Than You Think”

Professor Shaffenberg’s daily routine is very regular.

He believes that adequate sleep helps repair body cells, maintain hormonal balance, and boost immunity.

He sleeps from 8 to 9 p.m. and wakes at 4 a.m., ensuring 7-8 hours of sleep.

He says that going to bed early and waking early can lead to better physical and mental health.

05

“Stay Away from ‘Chronic Poisons’ in Life”

Professor Shaffenberg emphasizes avoiding smoking, alcohol, prolonged sitting, obesity, excessive sugar intake, hypertension, and high cholesterol.

These seemingly normal and “comfortable” habits can gradually affect our lifespan—they are like “chronic poisons” in life.

He firmly opposes smoking and excessive drinking, considering them clear carcinogens.

On June 20, 2024, a research team from Fudan University published a study in the Journal of the American Medical Association that shows maintaining three healthy lifestyles—no smoking, regular exercise, and a diverse diet—increases the chance of living to 100 by 61%. Even in old age, sticking to these three habits remains beneficial.

06

“Long-term Excessive Stress Accelerates Aging”

Professor Shaffenberg points out that excessive stress impacts lifespan, as stress accelerates telomere shortening in the body.

Trying meditation and outdoor activities can help relieve stress.

In real life, some people suddenly face major events or increased stress, which can cause them to go gray overnight—that’s the principle.

Mental health is closely linked to physical health; an optimistic attitude can stimulate the body’s self-healing ability and enhance resistance to disease.

At the same time, staying away from negative energy people and environments can reduce unnecessary emotional stress, allowing the mind to truly relax and be nourished.

In a fast-paced, high-stress society, maintaining an optimistic outlook and learning to self-regulate and release stress are crucial for physical and mental health.

07

“Maintain a Good Mindset and Active Social Life”

Professor Shaffenberg also mentions that active social interactions, staying connected with family and friends, and maintaining a positive attitude; lifelong learning, reading, and acquiring new skills—all can delay cognitive decline and prevent dementia.