Centenarians’ genetic and lifestyle secrets unlock path to living healthy to 100

• Centenarians defy disease despite risky genes; lifestyle and microbiome act as shields.
• Key longevity genes include APOE for heart health and FOXO3A for stress resistance.
• Centenarians’ gut microbes reduce inflammation and protect against chronic disease.
• Stem cells from centenarians provide clues to resisting neurodegenerative decline.
• Social connections, minimal processed foods and daily movement are proven longevity pillars.

Why do some people reach 100 with sharp minds and robust health, free of common diseases like Alzheimer’s or heart disease? New breakthroughs in longevity science suggest it’s a blend of biology and habit. Studies from top institutions in China, the Netherlands and the U.S. reveal that while genetics plays a role, centenarians thrive due to lifelong commitment to nourishment, movement and resilience. Their secrets — from gut bacteria to “protective” DNA — are now guiding researchers and offering actionable advice to delay aging and age-related disease.

The centenarian paradox: Bad genes, good outcomes

Centenarians often carry the very genes linked to diseases like Alzheimer’s and heart failure, yet they evade illness far better than others. A Chinese study led by researchers at the Chinese Academy of Sciences found that 50% of longevity is shaped by lifestyle choices, such as plant-based diets and physical activity, while genetics account for only 25%. Even individuals with disease-predisposing genes — like variants associated with high cholesterol or Alzheimer’s — show biological defenses that neutralize genetic risks.

Dr. Fan-Qian Yin, co-author of the study, explained, “Their bodies turn genetic ‘time bombs’ into duds through mechanisms we’re just beginning to understand.” For instance, centenarians frequently exhibit blood chemistry naturally resistant to cholesterol buildup and maintain youthful gene expression in inflammation and immune response pathways.

Genes that fight time — and misplaced villains

Certain genes act as longevity superstars. The Chinese study highlighted APOE and FOXO3A, critical for cholesterol regulation and stress resistance, as common in centenarians globally. Meanwhile, Dutch researchers discovered additional protective alleles in genes like ANKH, GRN and SORT1, which help clear brain waste and manage cellular cleanup — a key to dodging Alzheimer’s.

“Cognitively healthy centenarians are genetically protected against Alzheimer’s disease,” said Dr. Henne Holstege, a co-author of a 2024 Dutch study. These genetic shields, paired with lifestyle choices, allow many to avoid cognitive decline until their final years — a phenomenon termed “compression of morbidity.”

The microbiome’s surprising role in lifespan

A radical contributor to centenarians’ health hides in less-expected places: their gut microbiome. The Chinese study found centenarians host beneficial bacteria like Akkermansia and Bifidobacterium in higher quantities than younger adults, which boost immunity and counter inflammation. Transplanting their gut microbes to mice extended the rodents’ lifespans, hinting at future therapies.

Diet lies at the core of this microbial diversity. Centenarians globally favor plant-heavy diets rich in legumes, whole grains and fermented foods, while limiting processed fare — practices that cultivate a resilient microbiota. Dr. Henne stressed, “Diet isn’t just fuel — it’s the language of metabolism and aging.”

Living proof: Stem cells from centenarians offer a new toolkit for aging

Scientists are now mining centenarians’ biology for clues. A 2025 U.S. study transformed blood cells from 45 super-agers into stem cells, creating a biobank to study aging in “real-time.” These cells, retaining the donors’ genetic code, reveal how centenarians’ DNA resists oxidative stress and amyloid plaques.

“Imagine neurons forming in a dish with the resilience of a 100-year-old’s,” said Dr. Chiara Herzog of King’s College London, referring to a study where neurons from centenarians’ stem cells combatted toxic proteins better than those from younger donors.

Your blueprint for longevity

While we can’t rewrite our genomes, researchers say even small shifts in routine can mimic centenarians’ success:

• Eat dirty (produce): Prioritize unprocessed plants, legumes and fermented foods. Even a single serving of asparagus or kimchi daily can boost protective gut bacteria.
• Move often (but not too much): Consistent moderate exercise — like walks or gardening — trumps sporadic high intensity.
• Calorie quality over quantity: Reduce empty carbs and sugars; focus on nutrient density over portion size.
• Stress management and social ties: Strong relationships and mindfulness practices lower inflammatory markers linked to aging.
• Genetic insights: Emerging tools may soon let individuals tailor diets or supplements to their unique DNA profile.

Aging on your own terms

Longevity is no longer a genetic lottery but a lifelong negotiation between biology and behavior. Centenarians offer a roadmap — proof that with the right choices, humans can thrive into our second century. As the world’s centenarian population booms, their secrets may soon redefine what it means to grow old.

Sources for this article include:

StudyFinds.org

PsyPost.org

Diamandis.com