Living a long, healthy life is a universal human aspiration—and “may you live to be 100” remains one of the most cherished blessings. Recently, the title of “World’s Oldest Living Man” was officially confirmed, and when asked about his secret to longevity, he gave a surprisingly simple answer: just two words. Today, we’re sharing those two words with you—because sometimes, the wisest advice is the simplest.
01
111 Years Old—Meet the World’s Oldest Living Man**
On April 5, Guinness World Records officially recognized John Alfred Tinniswood, a British man aged 111 years and 224 days, as the world’s oldest living man.
Born in Liverpool, a port city in northwest England, Mr. Tinniswood lived through two world wars and now resides in a care home.
So, what’s his secret to such an extraordinary lifespan?
According to the care home manager, he’s quite the chatterbox—he enjoys reading newspapers, listening to the radio, and is a devoted fan of his hometown football team.
He doesn’t smoke, rarely drinks alcohol, and treats himself to fish and chips every Friday.
When asked directly about his longevity secret, he smiled and said: “Good luck.”
But then he added something far more insightful: “Do everything in moderation.”
“Whether you drink too much, eat too much, or even walk too much—you’ll end up suffering,” he advised.
02
“Moderation”—The Ultimate Longevity Secret**
This wisdom—“everything in moderation”—isn’t new. Ancient Chinese medical classic The Yellow Emperor’s Inner Canon (Huangdi Neijing) stated over 2,000 years ago:
“Eat with restraint, maintain regular routines, avoid excessive labor—and your body and spirit will remain in harmony, allowing you to live out your full natural lifespan, well beyond a hundred years.”
Modern science and centenarian studies confirm: moderation is the common thread among the world’s longest-lived people.
1. Moderate Eating
With rising living standards, rich foods like meat and fried dishes have become everyday fare. Many struggle to resist overeating.
But research shows that chronic overconsumption—even of healthy foods—strains metabolism and accelerates aging. The key? Eat until you’re about 80% full (“hara hachi bu,” as Okinawans say), prioritize whole foods, and avoid extremes.
2. Moderate Exercise
Physical activity is essential—but more isn’t always better. Intense, prolonged exercise without adequate recovery can push the body into chronic stress, weakening immunity and increasing injury risk.
Ideal longevity-boosting activities include:
- Brisk walking
- Swimming
- Yoga or tai chi
- Dancing
- Table tennis, badminton, or light tennis
Choose based on your age, fitness level, and environment—and balance effort with rest.
3. Moderate Sleep
Sleep is vital—but both too little and too much are harmful.
A March 2024 study in Scientific Reports found that around 7 hours of sleep per night is linked to the slowest biological aging. Sleeping consistently less than 6 hours or more than 9 hours is associated with higher risks of stroke, cognitive decline, and early mortality.
Recommendation: Aim for 7–8 hours nightly. The best gauge? You wake up feeling refreshed—not groggy or exhausted.
4. Moderate Emotions
Life brings joy, anger, worry, grief, and surprise—all normal. But extreme emotional swings (like rage, despair, or euphoria) create physiological stress that harms the heart, immune system, and brain over time.
Long-lived individuals often share emotional resilience: they stay calm under pressure, let go of grudges, and maintain perspective. As Mr. Tinniswood implies—don’t take things too hard.
Final Thought: The Power of “Moderation”
Beyond diet, exercise, and sleep, centenarians like Mr. Tinniswood also share other habits:
- Staying curious and mentally engaged
- Nurturing social connections
- Having hobbies and purpose
- Treating health as a daily priority
But above all, they practice balance.
In a world obsessed with extremes—extreme diets, extreme workouts, extreme productivity—the ancient principle of moderation stands as timeless, evidence-backed wisdom.
So ask yourself: Can you embrace these two simple words?
“Everything in moderation.”
Because sometimes, the secret to living past 100 isn’t complicated—it’s just consistent, balanced living.