The Core of Scharffenberg's Diet: A Lacto-Ovo Vegetarian Approach
Dr. John Scharffenberg, a Harvard-trained physician and nutritionist based in Loma Linda, California, a recognized "Blue Zone," has been a vegetarian since his early 20s. His diet is specifically lacto-ovo vegetarian, meaning he consumes milk and eggs but avoids all meat, fish, and poultry. This choice aligns with his Seventh-day Adventist faith, a group known for emphasizing health principles that include a vegetarian diet.
A Lifetime of Plant-Based Eating
His commitment to a plant-based diet is a cornerstone of his longevity philosophy. He views a vegetarian diet as the "optimum diet" for reducing age-related health risks, including cardiovascular disease, diabetes, and certain types of cancer. The Adventist Health Study, conducted by researchers at Loma Linda University, has repeatedly shown a correlation between this dietary pattern and longer life expectancy.
Staple Foods on Dr. Scharffenberg's Plate
The centenarian's diet is built around a few key, unprocessed food groups:
- Fruits and Vegetables: He enjoys a wide variety, including mangos, persimmons, berries, bananas, and leafy greens. He especially loves salads.
- Whole Grains: A staple of his diet, he incorporates whole grains like oats, often using them in his wife's special waffle recipe.
- Nuts and Seeds: These provide healthy fats and are consumed regularly. He has specifically mentioned macadamia nuts.
- Dairy and Eggs: He includes these in moderation, following his lacto-ovo vegetarian pattern.
- Legumes and Soy: Foods like lentils, beans, and tofu are important plant-based protein sources in the broader Adventist diet, which he follows.
Intermittent Fasting: The Two-Meal Day
Beyond his food choices, Scharffenberg's meal timing is a critical component of his routine. He practices intermittent fasting by eating only two meals a day—breakfast and lunch—and skipping dinner entirely. This creates a long fasting window of about 17 hours, which he says helps with weight management and overall metabolic health.
The Daily Eating Schedule
A typical day for Dr. Scharffenberg looks like this:
- 6:30 a.m.: A nutrient-dense breakfast, like his oat-based waffles topped with fruit and cashew cream.
- 1:30 p.m.: Lunch, often a large salad packed with fruits, vegetables, nuts, and possibly eggs or dairy.
- Afternoon and Evening: No food is consumed, only water to stay hydrated.
Avoiding the Pitfalls: Limiting Sugar and Saturated Fat
Dr. Scharffenberg strongly advocates for minimizing unhealthy food components. He avoids processed foods and keeps his sugar intake low, opting for natural sweeteners from fruit. He also limits saturated fats, aligning with health recommendations to reduce the risk of high blood pressure and cholesterol.
Comparison Table: Dr. Scharffenberg's Diet vs. Standard Western Diet
| Feature | Dr. Scharffenberg's Diet | Standard Western Diet |
|---|---|---|
| Core Focus | Unprocessed, whole, plant-based foods | Heavily processed foods, animal products |
| Meat Consumption | None; lifelong vegetarian | High consumption of red and processed meats |
| Saturated Fat | Low intake, primarily from nuts and some dairy | High intake from fatty meats, processed foods |
| Meal Timing | Two meals a day (intermittent fasting) | Typically three meals plus frequent snacking |
| Added Sugar | Minimized; uses natural sweeteners from fruit | High intake from sodas, sweets, and processed snacks |
| Exercise | Integrated into daily life (gardening, walking) | Often less integrated; relies on scheduled workouts |
The Broader Context: Beyond the Plate
Dr. Scharffenberg's diet is inseparable from his overall lifestyle. His commitment to regular, non-gym-based exercise, such as gardening and walking, has kept him active and healthy for decades. He has also famously abstained from tobacco and alcohol, citing their documented health risks. These practices, combined with his diet, provide a holistic model for longevity. The fact that he outlived family members who died at younger ages demonstrates that lifestyle choices often outweigh genetic predisposition. To learn more about his approach, you can explore his YouTube channel, Viva Longevity!.
The Bottom Line on Scharffenberg's Food Choices
In essence, Dr. John Scharffenberg's diet is one of consistency, simplicity, and intention. He consumes a lacto-ovo vegetarian diet rich in whole, plant-based foods, practices intermittent fasting by skipping dinner, and avoids excessive sugar and saturated fat. His eating habits, combined with an active lifestyle and an avoidance of vices, serve as a testament to the power of mindful, disciplined choices in promoting long-term health and well-being. His story provides a compelling blueprint for anyone seeking to improve their health and vitality by focusing on the fundamentals of good nutrition and consistent healthy habits.
Conclusion: A Blueprint for Longevity
Dr. John Scharffenberg's remarkable longevity is not the result of a secret formula, but rather a simple, deliberate blueprint of health. His lifelong lacto-ovo vegetarian diet, paired with the metabolic benefits of intermittent fasting, has been the foundation for his vitality. By prioritizing whole, unprocessed foods like fruits, vegetables, nuts, seeds, and whole grains, while actively avoiding excess sugar, saturated fat, and harmful substances, he has demonstrated that sustained health is a product of consistent, mindful choices. His example serves as a powerful reminder that simple daily habits, accumulated over a lifetime, can pave the way for a long and healthy life, regardless of genetic predispositions.
