A brief exchange between Former US President Barack Obama and a 102-year-old woman named Susan has been circulating for its charm. In a video, Obama leans in to ask the question everyone wonders about to someone who has passed the century mark.
He greeted her warmly. “It’s nice to see you,” he said. Susan replied, “It’s so good to be here and to see such a wonderful person.”
He then asks the question, “The main thing I wanted to find out is, what do you eat, so that I can look as good as you in a few years? It’s just good genes?”
Susan did not pause. “Them greens,” she answered. After a moment, she added, “Cornbread.”
A woman standing nearby filled in another detail: “And the bacon every morning.”
“That’s true, that’s what the doctor ordered,” Obama said with a laugh. He thanked Susan for coming. She responded, “Absolutely, I’d not have missed it for nothing.”
The video lasted less than a minute, but the exchange drew attention to longevity and how to live a healthy life.
What is longevity?
Longevity is the term doctors use to describe the length of a person's life. It usually means reaching an age well beyond the average life expectancy.
Researchers say that genes play a role, but daily habits, such as diet, exercise, and sleep, can also impact the quality of life. They study longevity to learn why some people live past a hundred and how people might lower their risk of disease as they age.
What longevity researchers say
To compare, longevity, researcher Dr. Eric Topol discussed the findings of studies on aging during a recent appearance on a podcast. Topol is a cardiologist and director of the Scripps Research Translational Institute.
He is also a longevity researcher and one of the most popular medical researchers today, known for his evidence-based approach to a longer and healthier life. In the video, he explains the following topics that can likely extend longevity and healthy life.
Exercise
Topol says exercise is the only proven way to reduce biological age. He recommends that both aerobic exercise and resistance training are essential, suggesting that people aim for at least 30 minutes of movement on most days of the week, with added strength training a few times a week.
He also mentions the benefits of having good mental health. Topol notes that exercise reduces inflammation and can help improve mood. He cites evidence that physical activity eases symptoms of depression and, across many trials, often outperforms medications.
Sleep
According to Topol, people are not getting the sleep they need, especially deep sleep. He links deep sleep to the brain's aging process and considers it critical for maintaining memory and focus. Without deep sleep, he says, people may face higher risks for dementia and other declines.
He emphasizes that deep sleep allows the brain to clear toxins and reset. Without it, the brain may age faster. He adds that protecting sleep quality is as important as exercise or diet in supporting longevity.
Diet
Topol warns that ultraprocessed foods disrupt gut–brain signals, drive overeating, and stoke inflammation. He links that pattern to glucose dysregulation that can lead to type 2 diabetes, higher risk of atherosclerosis, brain inflammation, and a higher risk of cancer. He notes that ultraprocessed foods shouldn’t make up 60% to 70% of our diet, as they currently do.
He advises cutting refined sugar, especially sugar-sweetened drinks, and avoiding high-fructose ingredients. Regarding salt, he suggests a potassium-chloride salt substitute for individuals at risk of high blood pressure and notes that much of the problem stems from the salt in packaged and fast foods. He also mentions avoiding other sugar substitutes, as the data on them is uncertain.
Stress and social connection
Topol describes chronic stress as a significant factor in the aging process. He states that stress increases inflammation and weakens the immune system, making individuals more sensitive to disease. He adds that the impact of stress on the body is often underestimated.
He also mentions loneliness shortens life and harms health in ways similar to physical risks. To counter this, he recommends taking everyday steps, such as spending time outdoors, maintaining strong social ties, and using music to relax. These, he says, support both mental and physical well-being as people age.
Anti-aging products
Topol criticized the anti-aging industry, stating that no treatment has been proven in humans to slow or reverse the aging process. He warns that many of the approaches being promoted online and in clinics have little or no scientific backing. Some can be expensive while carrying real safety risks, such as weakening the immune system or raising other health concerns, he adds.
Instead of chasing unproven shortcuts, he recommends that people focus on habits supported by evidence.
Prevention
Topol states that many of the major diseases associated with aging develop slowly, often taking decades to manifest symptoms. Because of this, he argues, there is a long window of opportunity where prevention can make a difference. Individuals at higher risk should be identified and monitored more closely earlier, rather than waiting until problems arise.
He explains that new tools are being developed to measure the rate of aging in different organs and to provide a clearer picture of overall risk. He calls this approach “primary prevention,” focusing on stopping disease before it starts, rather than reacting when it has progressed.
The takeaway
Whether it’s greens, cornbread, and bacon or a steady routine of exercise, there is no single formula for living past 100. Longevity is never guaranteed.
What research does show, though, is that habits such as regular physical activity, healthier food choices, and effective stress management can improve quality of life and reduce the risk of disease.
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