At 102 years old, Howard Tucker is the world’s oldest practicing doctor—and he’s eagerly looking for new work since the hospital where he taught medical residents closed in 2022. “Right now, I’m out of a job,” Tucker says.

While he’s no longer seeing patients, Tucker’s resume speaks for itself. He received his medical doctorate in 1947 and completed his neurology residency in 1953. He served in the U.S. Navy during World War II and was the chief neurologist for the Atlantic Fleet during the Korean War. In 1989, at a spry 67, Tucker pursued a law degree and passed the Ohio State Bar exam while continuing to work as a neurologist. He helped treat patients in the earliest days of the COVID pandemic and, today, he occasionally teaches medical and law students at Case Western Reserve University in Cleveland, Ohio. He still consults as a specialist for medical legal cases too.

(7 simple science-backed rules for living longer.)

More recently, he’s also become a TikTok star, with 101,000 followers and counting. Tucker’s grandson, Austin, created the account with his friend Taylor Taglianetti. Together, they produced the documentary What’s Next? to showcase Tucker’s extraordinary accomplishments and zest for life.

Ahead of his 103rd birthday in July, National Geographic asked Tucker for his secret sauce to longevity. The centenarian staunchly credits a continuous pursuit of knowledge and connection—and the occasional martini. Read on for his tips for better health and the habits he believes everyone should avoid.

The centenarian neurologist credits social connection and continuous pursuit of knowledge as key to his longevity. Above, Tucker is seen at Progressive Field in Cleveland before throwing out the first pitch at a baseball game on his 100th birthday. Image Courtesy What’s Next? Documentary

NATIONAL GEOGRAPHIC: You’ve said that retirement is the “enemy” of longevity. What brought you to this realization, and why do you feel strongly about it?

HOWARD TUCKER: These are not just my whims. It’s been documented that for each additional year of working, there’s a lower risk of dementia. It’s important to continue with decision-making, with social interaction. This slows down cognitive decline. It goes back to the old theory of ‘use it or lose it.’ If you don’t use your brain, you’re going to lose it.

The diet that could make your brain 7 years younger What you put in your body can have a big impact on what you keep in your head. LISTEN OR READ

What advice would you give to people whose work is harming their health?

I would hope those people could acquire a new profession. You know, I had a patient who found it necessary to drive around the city block several times before she could go to work as a secretary, and she had a stroke at 42 because of the stress that built up. So the advice to her, of course, would have been to find another boss.

(What working long hours does to your body.)

For years, health experts have urged that the key to living a long and happy life is following a healthy diet. They’ve studied the food secrets of the longest-living people and have even identified the “world’s healthiest breakfast” for you to copy. But, following a healthy diet also includes what you don’t eat.

In a major interview with The New York Times in March 2024, Valter Longo, PhD, a professor of gerontology and biological sciences and the director of the USC Longevity Institute in California, shared the remarkable findings he’s learned about longevity by studying his home country of Italy. Here’s what Dr. Longo dubs the 5 “poisonous Ps” in your diet, how they could be wrecking your overall health, and what you should be eating instead if you’d like to live to 100 or beyond.

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Dr. Longo believes there’s a reason so many people in Italy live to 100. Shutterstock Italy is known for having one of the world’s oldest populations. In fact, the city of Sardinia, Italy, was the first of the five Blue Zones (parts of the world with the most centenarians) to be discovered. “For studying aging, Italy is just incredible,” Dr. Longo, who runs a lab at a cancer institute in Milan, told The New York Times. “It’s nirvana.” He grew up in the city of Genoa but often visited his grandparents in Molochio, another part of Italy known for its high number of centenarians. He’s dedicated his career to learning how people can age well into the future—and he’s personally looking to make it to at least 120 or 130. “It really makes you paranoid now because everybody’s like, ‘Yeah, of course you got to at least to get to 100,'” he said. “You don’t realize how hard it is to get to 100.” RELATED: 116-Year-Old Woman With No Major Health Issues Reveals Her Longevity Diet

He believes the original Mediterranean diet helps boost longevity. Shutterstock Hard as it may be to live to 100, Dr. Longo advocates for longer and healthier living by eating a plant- and nut-based diet that he created called “Lite Italian.” “It’s very similar to the original Mediterranean diet, not the present one,” Romina Cervigni, PhD, a resident nutritionist at Dr. Longo’s private foundation based in Milan, told the NYT. The original Mediterranean diet consists of plant-based foods, healthy fats (like olive oil), and moderate amounts of fish, dairy, and poultry, with very limited red meat. Whole grains, legumes, fruits, vegetables, and nuts are also staples in the diet. “Lite Italian” is very similar, Dr. Longo claims. He goes into more detail about his longevity diet on his website. “Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week,” he writes. “Consume beans, chickpeas, green peas, and other legumes as your main source of protein.”

He suggests avoiding the 5 “Poisonous Ps.” Yulia Grigoryeva / Shutterstock Unfortunately, the original Mediterranean diet has been lost in recent years, according to Dr. Longo. “Almost nobody in Italy eats the Mediterranean diet,” he told the NYT. Instead, daily meals consist of cured meats, layers of lasagna, and fried vegetables, which Dr. Longo considers to be “horrendous and a source of disease.” He’s particularly worried about what Italian children are eating these days—noting that many are battling obesity due to the five “poisonous Ps.” These are: – Pizza – Pasta – Protein – Potatoes – Pane (Italian for bread) RELATED: World’s Longest-Living Family Reveals the Lunch They Eat Every Day

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A Message for the Masses: Longevity is in the Little Things

In a world obsessed with miracle supplements and costly wellness fads, longevity doctor Dr. Poonam Desai is keeping things surprisingly simple—starting with what’s on her plate. With over two decades of experience as an ER physician and now a full-time longevity medicine specialist, Dr. Desai has become an evangelist for the often-overlooked hero of health: fiber.Her secret to a long and vibrant life? “Every single day I try to get at least 30 to 40 grams of fiber in my diet,” Desai tells CNBC Make It. That number might raise eyebrows, considering the average American only manages a meager 10 to 15 grams daily, according to Harvard Health Publishing. But for Desai, fiber isn’t just a dietary checkbox—it’s a daily ritual for disease prevention gut health , and aging with strength.For Desai, who also holds a Doctor of Osteopathic Medicine degree, nutrition is a foundation of both personal and professional life. Since 2017, she’s practiced longevity medicine, a growing field focused on extending not just lifespan but “healthspan”—the number of years we live in good health. And in her mission to help patients live longer, better lives, she insists on walking the talk herself.“I want to optimize everything I’m doing,” she says, and her daily fiber load is one of her most reliable tools.So, how does she do it? Her day often starts with a fiber-packed hydration hack: a tablespoon of chia seeds stirred into 30 ounces of water. Not only is it great for gut health and satiety, but it’s also a simple ritual anyone can adopt—no exotic superfoods required.Every day, Desai prepares what she describes as “a huge bowl” of fruits—apples, oranges, kiwi, berries, blueberries, strawberries—carefully selected for both taste and fiber content. Alongside this fruit medley, she munches on raw vegetables like broccoli, cauliflower, and cabbage, embracing the crunch and fiber-rich punch that raw produce delivers.A lifelong vegetarian, she rounds out her fiber intake with at least one serving of lentils or beans daily. These plant-based proteins are not only fiber powerhouses but also rich in essential nutrients that support everything from cardiovascular health to brain function.Despite fiber’s reputation as a dull dietary footnote, research continues to show its critical role in long-term health. High-fiber diets are associated with a lower risk of heart disease, diabetes, obesity, and even certain cancers. It also promotes better digestion and a more diverse gut microbiome—factors strongly linked to overall wellness and immune resilience.Desai’s example proves that boosting fiber doesn’t require an overhaul of your entire diet—it just takes a shift in intention. From chia water to colorful produce and legumes, her fiber-rich habits are accessible and effective, even for the busiest lifestyles.For those chasing the elusive fountain of youth, Dr. Desai’s message is refreshingly grounded: Start with the basics, and start now. Longevity isn’t about perfection—it’s about consistency. And in her world, every fiber-rich bite is a small step toward a stronger, longer life.“Everything I do,” she says, “is about optimizing my future.” And with 40 grams of fiber a day, that future is looking remarkably bright.

In an age consumed by anti-aging creams and longevity tricks, there is one 70-year-old cardiologist who is working quietly to change the way we approach old age—not by evading it, but by meeting it head-on with a set of resistance bands.

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Dr. Eric Topol, a digital health pioneer and one of America’s leading cardiologists, recently hit the headlines—not for a medical breakthrough, but for a revolution in his well-being. The secret? He abandoned his years-long cardio habit for something refreshingly low-tech yet enormously powerful: strength training.

For years, Dr. Topol stuck to the classic formula for good heart health: vigorous walking, the occasional swim, and casual cycling.

But as he read more about “super agers,” those outrageously fit and mentally acute older adults, he learned about a sometimes-neglected secret: muscle mass is a better predictor of health span than lifespan.

The turning point

Following recent scientific research and public health evidence, Dr. Topol started practicing strength exercises in his weekly routine. Planks, lunges, pushups, resistance bands, and squats—not in a gym, but at home.

The changes occurred almost overnight. “I began to feel stronger, more balanced, and even mentally more acutely focused,” He added. “My stamina improved, but more significantly, my confidence increased.

”

This physical rejuvenation triggered a deeper insight: aging does not have to equal decline. When done the right way, it can equal renewal. added.

Shattering myths and breaking stereotypes

One of the most perilous myths surrounding aging, he contends, is the assumption that physical frailty is inevitable.

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Numerous individuals in their 60s and older forgo exercise altogether for fear of injury or believing too much time has passed to change. But science indicates otherwise more and more.

As indicated by various studies, strength training among older adults not only maintains muscle but also increases bone strength, cognitive function, mobility, and mood. Indeed, resistance exercises have been associated with decreased risk of falls, fractures, cardiovascular disease, and even depression.

His strategy is surprisingly down-to-earth. He eschews fiddly gym equipment or heavy weights and prefers low-impact training with the help of a trainer. He focuses on balance, stability in the core, and awareness in the body rather than sheer strength.

A message for every age

Dr. Topol’s story isn’t a private success anecdote; it’s a public clarion call to redefine how we perceive aging. “We must stop embracing decline as the norm,” he argues.

“Fitness isn’t vanity. It’s power. It’s control. It’s being able to live life on your terms for as long as possible.

At a time when life expectancy is increasing but health expectancy is not, his message feels more urgent than ever. Strength, he believes, is not just a physical condition—it’s a mindset. And as his transformation shows, it’s never too late to build both.

So, whether you’re 30 or 70, the takeaway is simple: Don’t wait for weakness to begin. Start building strength today.

Liver health is suddenly having a moment—and honestly, it’s about time. For years, people only really thought about their liver when they were drinking too much or when a doctor brought up scary stuff like hepatitis.

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But now? Everyone’s talking about fatty liver, detoxing, enzyme levels, and all things liver-related—and here’s why.

First, non-alcoholic fatty liver disease (NAFLD) is quietly becoming a global epidemic. You don’t need to be a drinker to have liver issues anymore—junk food, sugar, sedentary lifestyle, and even stress can mess it up. And most people don’t even realize they have a problem until it’s advanced. Secondly, your liver is your body’s main detox organ.

It filters out all the stuff you throw at it—alcohol, meds, pollutants, processed foods, you name it.

So if your liver isn’t in top shape, neither are you. From hormonal imbalances to acne to chronic fatigue—yep, your liver might be the culprit. Also, the rise in fitness culture and functional medicine is making people think beyond just abs and protein shakes. Now, it’s about feeling good inside out—and that means showing some love to the organ that quietly keeps you alive.

Recently, Dr Saurabh Sethi, who is very popular on social media shared how liver diseases progress. Not just this, the doctor shared two ways to keep the liver healthy. Dr Sethi explains how a liver disease progresses from simple fatty liver disease to inflammation and cirrhosis.

In the video, Dr Sethi recommends two ways to keep the liver healthy: reducing alcohol consumption and staying metabolically healthy.

Want a healthy liver? Cut the booze and fix that metabolic mess

Let’s talk about that one organ that works harder than your boss and rarely gets credit: your liver.

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It’s your body’s detox machine, fuel processor, fat regulator, and overall superhero. And guess what? It’s under attack—every single day—especially if you’re living on a diet of fries, sugar, zero movement, and weekend binge-drinking.

Now, two big villains in this story? Alcohol and poor metabolic health. But the good news? You have more control than you think.

First up, alcohol. We all know heavy drinking can wreck your liver.

But what a lot of people don’t realize is that even moderate drinking, when done regularly, can sneakily damage your liver over time. The liver breaks down alcohol, and in the process, it produces toxic byproducts like acetaldehyde. That stuff is no joke—it inflames your liver and triggers scarring. Over time, this can lead to fatty liver, fibrosis, and even cirrhosis.

The scary part? Most of this happens quietly, without symptoms.

Cutting back—or quitting altogether—gives your liver breathing room to heal. Yes, your liver can actually regenerate, but only if you stop beating it up with round after round of alcohol. Even cutting down to a few drinks a week instead of daily can make a huge difference. Think of it like giving your liver a break from overtime.

And then there’s metabolic health. Your liver doesn’t just suffer when you drink—it also takes a hit when your blood sugar is out of whack, you’re gaining belly fat, or you’re insulin-resistant.

That’s what we call poor metabolic health, and it’s become the new silent killer. Non-alcoholic fatty liver disease (NAFLD) is now one of the most common liver problems worldwide, and yes, it’s exactly what it sounds like: fat accumulating in your liver even if you don’t drink.

This happens because your liver plays a major role in processing sugar and fat. So when your body is constantly dealing with high blood sugar levels (hello, processed carbs and sodas), it stores the excess as fat—including in the liver.

Add in low physical activity and weight gain around the waist, and you’ve got a recipe for liver overload.

So what can you do?

Cut the sugar. Move more. Eat more whole foods. Get better sleep. Keep your weight in check. Basically, if you clean up your lifestyle—even just a little—your liver responds fast. Drop 5–10% of your body weight and your fatty liver risk drops too. Start walking daily, and your insulin levels improve. Get better sleep and inflammation goes down.

It’s all connected.

You don’t need to go on crazy juice cleanses or buy “liver detox” powders. Your best bet is to reduce alcohol, eat like you care about your body, and stay metabolically healthy. Your liver is tough—but even superheroes need backup. Also, it is important to eat a balanced diet.