As life expectancies climb across the globe, much of the conversation around longevity focuses on cutting-edge medical breakthroughs and advanced healthcare systems. Yet sometimes, the most valuable insights come from those who have lived the longest—and one retired British physician, now 101 years old, is proving that simple, consistent choices matter just as much as modern medicine.
Dr. William, a retired doctor born in 1922, continues to enjoy an active lifestyle at 101. He recently shared four personal habits that he credits for his long and healthy life, offering a compelling counterpoint to expensive wellness trends.
A Century of Wisdom: The Doctor’s Advice
Dr. William’s approach is refreshingly straightforward. His longevity tips focus on consistent, everyday habits rather than quick fixes or complex regimens. While he worked as a physician until age 85, he attributes his vitality to practices that anyone can incorporate.
The retired medic’s advice comes amid growing global interest in longevity, with Hong Kong and Japan consistently ranking among the world’s longest-living populations.
Hong Kong’s Longevity Landscape
Hong Kong has frequently ranked first globally for life expectancy. According to the Census and Statistics Department’s January 2024 report, the average lifespan in Hong Kong was 80.7 years for men and 86.8 years for women in 2022. These figures place the city among the top worldwide, with many centenarians calling it home. This broader context of rising life expectancy makes individual stories like William’s particularly compelling.
The Doctor’s Four Longevity Habits
Dr. William, a 101-year-old retired physician from the United Kingdom, has practiced medicine well into his 80s and remains physically active in his second century. He credits his longevity to four lifestyle habits, including eating a particular type of fish since age six and preparing his own meals. While the original report lists his recommendations, key themes include:
- Dietary consistency: A lifelong preference for a specific fish, eaten regularly since childhood.
- Cooking at home: Maintaining control over ingredients and preparation methods.
- Staying active: Continuing physical and mental engagement into old age.
- Working later in life: Dr. William worked as a doctor until 85, suggesting purpose and routine may contribute to longevity.
The article also explores broader longevity research, including a 2024 Harvard study linking plant-based proteins to slower biological aging. The 48,762-participant study published in the American Journal of Clinical Nutrition examined protein sources and healthy aging, noting that higher intake of plant protein was associated with a 46% higher likelihood of healthy aging, while higher dairy protein intake was linked to a 21% lower odds of healthy aging. Experts recommend incorporating more plant-based proteins such as beans, lentils, and tofu while moderating dairy intake.
Hong Kong’s Longevity Landscape
Hong Kong has long ranked among the world’s longest-living populations. According to the Census and Statistics Department’s January 2024 report, average life expectancy in 2022 was 80.7 years for men and 86.8 years for women. Japan and Hong Kong frequently top global longevity charts, with many centenarians calling these places home.
Inspired by real-life examples like the retired doctor above, readers can take actionable steps: prioritize whole foods, prepare meals at home, stay physically active, and maintain social connections. Start with small changes—such as incorporating more fish into weekly meals or trying a new plant-based recipe—to build sustainable habits for long-term health.
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長壽秘訣｜長壽食物｜隨着醫療科技進步和生活水平提升，越來越多人開始注重健康，全球人均壽命亦因此而增加。香港、日本等地一直冠以最長壽國家/地區的稱號，有不少百歲人端，而英國則有一位101歲的退休醫生威廉（William），向大家分享幾個長壽秘訣。 ▶立即下載U LIFESTYLE APP： HTTPS://ONELINK.TO/ULAPP2 香港男女平均壽命 香港男女平均壽命曾在全球位列第一，根據香港統計處在2024年1月發布的《香港統計月刊》，2022年香港男性平均壽命為80.7年，女性為86.8年。 101歲退休醫生分享4個長壽秘訣 威廉是一位退休醫生，他生於1922年，現時已經101歲，過了100歲仍身體活動自如，他向大家分享了幾個健康長壽的秘訣，一起學習一下！ 101歲醫生公開4大長壽秘訣 6歲起常吃1款魚/堅持自己煮飯 101歲醫生公開4大長壽秘訣 6歲起常吃1款魚/堅持自己煮飯 ↓點擊圖片放大↓ 101歲醫生公開4大長壽秘訣 6歲起常吃1款魚/堅持自己煮飯 101歲醫生公開4大長壽秘訣 6歲起常吃1款魚/堅持自己煮飯 101歲醫生公開4大長壽秘訣 6歲起常吃1款魚/堅持自己煮飯 +6 101歲醫生公開4大長壽秘訣 6歲起常吃1款魚/堅持自己煮飯 +5 101歲醫生公開4大長壽秘訣 6歲起常吃1款魚/堅持自己煮飯 資料來源：香港統計處、businessinsider 圖片來源：Canva 同場加映： 哈佛研究揭1類蛋白質助長壽 可延緩老化達46% 提到蛋白質，必定是健身增肌或減肥人士的必補營養，蛋白質豐富的食物有雞胸肉、雞蛋、豆類等。最近重症科醫生黃軒在社交平台發文分享一項哈佛研究，發現有一種蛋白質有助長壽，可延緩老化達46%！ 哈佛研究：蛋白質與延緩老化 2024年1月，哈佛大學的研究人員在《美國臨床營養學雜誌》上發表了一項針對48,762名健康參加者的研究，探討不同類型的蛋白質與延緩健康老化之間的關係。這些參與者年齡介於38至59歲，研究重點包括動物性蛋白質、植物性蛋白質和乳製品蛋白質的攝取情況。 研究結果 動物性蛋白質包括牛肉、雞肉、魚肉和芝士；植物性蛋白質包括豆類、堅果和穀物；乳製品蛋白質包括牛奶、芝士和乳酪。在長達30年的追蹤期內，研究人員發現，動物性蛋白質和乳製品蛋白質的攝取量與延緩健康老化沒有顯著相關。然而，他們發現植物性蛋白質與延緩健康老化有正相關。具體而言，攝取最多植物性蛋白質的參加者，延緩健康老化的機率高出46%。 對於每額外攝取3%植物性蛋白質熱量，延緩健康老化的機率，就上升達38%。相反，當動物性蛋白質每增加3%熱量，延緩健康老化的機率卻下降21%。 總括而言，植物性蛋白質是延緩老化的重要營養素，每公斤體重建議攝取量為1克植物性蛋白質，即體重50公斤的人每日只需攝取50克植物性蛋白質，就有效延緩老化。 植物性蛋白質食物 以下是植物性蛋白質食物，全部都含豐富植物性蛋白質： 植物性蛋白質來源 每100克蛋白質含量 南瓜籽 33克 花生 25克 腐竹 23克 黃豆 35.6克 黑豆 37克 小麥胚芽 30.4克 一碗通粉或意粉約等於7克蛋白質 常見植物性蛋白質食物 鷹嘴豆、藜麥、大豆、毛豆、奇亞籽、亞麻籽、花生醬、燕麥、綠花椰菜、菠菜、蘆筍等 然而，不同植物的蛋白質含量各有不同，當中的胺基酸組成及吸收率亦不一，建議食用多種類型的植物性蛋白質，以達致更全面的營養。 人氣醫生教路：揀蛋白質 4大原則 黃軒醫生提醒，植物性蛋白質對健康有不同好處，但揀飲擇食過程中要留意以下4大重點： (1) 均衡飲食：建議攝取不同來源的蛋白質； (2) 全植物蛋白：以全植物蛋白作為基礎； (3) 攝取優質蛋白：蛋白質的氨基酸含量及比例要夠平均； (4) 多進行體能活動：配合恆常運動，能有效促進新陳代謝。 一眾網民看到黃醫生的分享後反應熱烈，紛紛留言：「原來植物性蛋白質有助長壽！」、「以後要多吃豆腐！」、「植物性蛋白質對身體好！」在帖文中，黃醫生指出，這項研究發現，在總蛋白質攝取量相同的情況下，植物性蛋白質的攝取量與健康老年的可能性呈正相關，而動物性蛋白質則與之呈負相關。 長壽食物｜逆轉衰老！101歲醫生「最愛的1種食物」 6歲開始吃 公開4大長壽秘訣 (示意圖, GettyMira) 由6歲開始吃一款食物維持健康 威廉指，自己由6歲開始食一款食物——「沙丁魚」，他指自己每周總會進食3次「沙丁魚」，由於沙丁魚含豐富蛋白質和奧米加-3脂肪酸，對維持心臟健康十分有幫助。 雖然，隨着年齡增長，聽力和活動能力大不如前，但他的長壽秘訣和健康習慣卻繼續維持下去。 4大長壽秘訣： 1. 自煮盡量進食全食物（whole food） 威廉指他的飲食習慣是盡量進食全食物，每日都會食生果和蔬菜，而且每餐進食分量不會過多。另外，他亦表示自己會盡量避免進食含有防腐劑和包裝食物。 2. 多食魚類 威廉表示自己從6歲開始，每周都會進食3次魚罐頭，最愛的是一款名為「沙甸魚」的魚類。他指，沙甸魚含有豐富奧米加-3和蛋白質，有效維持心臟健康。 3. 每日堅持下廚 威廉是一名退休醫生，他指自己每日都會堅持自己煮飯，確保食材新鮮及健康，而且從不叫外賣。 4. 凡事「睇餸食飯」？ 即使自己已經101歲，但仍然無諗過要退休。他指，雖然自己從未結婚，亦沒有子女，但他不會因而自怨自艾，反而凡事感恩，保持心境開朗，甚至認為自己係「最幸運嘅人」。 貼文曝光後，隨即吸引唔少網民留言，有網民表示：「最喜歡這 4 個長壽秘訣！」、「同王明長壽秘訣一樣！」、「你的分享非常詳細，又有具體例子，謝謝！」、「期待你更多長壽秘訣嘅分享！」 長壽食物｜逆轉衰老！101歲醫生「最愛的1種食物」 6歲開始吃 公開4大長壽秘訣 (示意圖, GettyMira) 同場加映：哈佛研究揭1類蛋白質助長壽 可延緩老化達46% 提到蛋白質，必定是健身增肌或減肥人士的必補營養，蛋白質豐富的食物有雞胸肉、雞蛋、豆類等。最近重症科醫生黃軒在社交平台發文分享一項哈佛研究，發現有一種蛋白質有助長壽，可延緩老化達46%！ 哈佛研究：蛋白質與延緩老化 2024年1月，哈佛大學的研究人員在《美國臨床營養學雜誌》上發表了一項針對48,762名健康參加者的研究，探討不同類型的蛋白質與延緩健康老化之間的關係。這些參與者年齡介於38至59歲，研究重點包括動物性蛋白質、植物性蛋白質和乳製品蛋白質的攝取情況。 研究者對參與者的總蛋白質、動物性蛋白質、植物性蛋白質和乳製品蛋白質的攝取數據進行了分析，並將代表性食物分類如下： 研究結果顯示，在總蛋白質攝取量相同的情況下，植物性蛋白質的攝取量與健康老化之間存在正相關關係。具體來說，植物性蛋白質攝取量越高，參與者的健康老化機會越高。 101歲醫生公開4大長壽秘訣 6歲起常吃1款魚/堅持自煮 哈佛研究揭1類蛋白質助長壽 可延緩老化達46% (圖片來源：shutterstock) 研究發現，動物性蛋白質則與健康老化呈負相關，即是動物性蛋白質攝取量越多，健康老化機會則會較低，而乳製品蛋白質則沒有明顯關聯。 101歲醫生公開4大長壽秘訣 6歲起常吃1款魚/堅持自煮 哈佛研究揭1類蛋白質助長壽 可延緩老化達46% (圖片來源：shutterstock) 植物性蛋白質的來源包括豆類、堅果、豆腐等，研究人員建議多吃這類食物，因為植物性蛋白質不僅提供必需的氨基酸，還含有豐富的膳食纖維和抗氧化物，對腸道健康和抗衰老有益。 而這項研究亦有另一個重要發現，就是當蛋白質總攝取量達到每公斤體重0.8至1.0克時，植物性蛋白質的健康益處最為明顯。研究人員建議在日常飲食中增加植物性蛋白質的比例，例如以豆類取代部分肉類，或在餐點中加入堅果和種子，這樣不僅可以幫助延緩老化，還能改善整體健康狀況。 同場加映：豆類蛋白質助長壽 (圖片來源：shutterstock) 同場加映：哈佛研究揭1類蛋白質助長壽 可延緩老化達46% (圖片來源：shutterstock) 哈佛研究揭1類蛋白質助長壽 可延緩老化達46% (圖片來源：shutterstock) 資料來源：香港統計處、businessinsider 圖片來源：Canva
101-Year-Old Former Doctor Shares 4 Longevity Secrets: Sardines, Home-Cooked Meals, and More
A 101-year-old former doctor, who worked until age 85, has shared his personal longevity secrets, emphasizing a simple yet powerful approach to healthy aging. His insights, reported by Business Insider and other outlets, focus on dietary habits and a positive mental attitude. This article will detail his four key tips, including his lifelong love for sardines, and explore related research on protein and healthy aging, providing practical advice for readers.
4 Longevity Tips from a 101-Year-Old Doctor
The former doctor, named William, attributes his long life to a combination of dietary discipline and a positive outlook. Here are his four central practices:
- Embrace Whole Foods and Cook at Home: William stresses the importance of eating “whole foods” and cooking every meal himself. He avoids processed, packaged foods and those containing preservatives. His daily meals include fruits and vegetables, and he is careful not to overeat at any sitting. He also claims he has never ordered takeout, reinforcing his commitment to home cooking.
- Eat Fish, Especially Sardines: This is perhaps his most distinctive habit. Since the age of 6, William has eaten sardines (a type of oily fish) three times a week. He specifically values sardines for their high protein and omega-3 fatty acid content, which are known to support heart health.
- Maintain a Positive Attitude: Despite being 101 and having never married or had children, William describes himself as the “luckiest man” and maintains a grateful perspective. He advises against self-pity and instead encourages gratitude and a cheerful mindset.
- Stay Active and Engaged: Even at 101, he has not considered “retiring” from his daily routines and habits, emphasizing the importance of staying engaged and active in life.
The Science Behind the Advice: Sardines and Omega-3
William’s preference for sardines aligns with current nutritional science. Sardines are packed with:
- Protein: Essential for maintaining muscle mass, which is crucial for metabolism and physical function in older age.
- Omega-3 Fatty Acids: These support heart health, reduce inflammation, and have been linked to improved cognitive function.
- Vitamins and Minerals: Including vitamin B12, vitamin D, and calcium.
Related Research: Plant Protein and Healthy Aging
The doctor’s advice comes at a time when significant research is exploring the link between diet and longevity. A key study from Harvard University, published in early 2024 in the American Journal of Clinical Nutrition, examined the diets of nearly 50,000 people. The study found that:
- Higher intake of plant-based proteins (from sources like beans, nuts, and tofu) is positively correlated with “healthy aging.”
- Higher intake of animal proteins showed a negative correlation with healthy aging in the study.
- The study suggests that when total protein intake is adequate (around 0.8–1.0 grams per kilogram of body weight), the benefits of plant protein are most pronounced.
This research suggests that while fish like sardines are a good source of lean protein and omega-3s, increasing the proportion of plant-based proteins in one’s diet may also be highly beneficial for long-term health.
References and Further Reading:
- For more on the Harvard protein study, search for “Harvard study plant protein healthy aging.”
- To learn more about the health benefits of sardines, look for “sardines omega-3 health benefits.”
- For information on healthy aging, visit the World Health Organization (WHO) website.
A Note on Healthy Aging: It is generally recommended that older adults aim for a higher protein intake (around 1.0–1.2 grams per kilogram of body weight) to prevent age-related muscle loss (sarcopenia). This doctor’s habits of eating fish and cooking at home are excellent examples of a healthy lifestyle, but individual needs may vary.
This article was created using publicly available information. It is intended for general informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for advice on your specific dietary and health needs. We may earn a commission from purchases made through some of the links in this article.