How Doc Larkins plans to live to 100 and help others do the same: See his 12 tips for a long life

Red wine and chocolate loving sports medicine guru Peter “Doc” Larkins plans to live to 100 and says while there’s “no promises” others can too, following his new lifestyle guide to longevity.

Dr Peter Larkins says living to 100 is becoming more achievable. Picture: Supplied

Esteemed Melbourne sports medicine and media identity Dr Peter Larkins is aiming for the tonne.

An advocate for the concept of “ageing youthfully,” and recognising that living to 100 is becoming more achievable, Larkins has put together a lifestyle guide to longevity.

The Healthy Hundred, 100 Ways to a Healthier, Happier and Longer Life is not a medical book, but rather a practical and common sense handbook to living well.

Larkins is practising what he preaches, saying he expects to reach 100.

“There are no promises in life, Larkins said.

“I certainly have to live by my own mantras in the book. I have exercised since I was three years of age, I grew up on a farm so I understand the difference between processed foods and healthy foods, I think I eat pretty well, I love a glass of red and a chocolate, and I believe in moderation and balance.

“I am hitting the big 7-0 in a few weeks time and I expect to hit 8-0 and 9-0 and I hope to hit the tonne.

“I have got 30 plus years to go living, the way that I expect to do, healthy, and I know I will slow down, but this is about ageing slowly and about ageing youthfully.”

Doc Larkins has published a guide to living a healthier, happier and longer life.

In 2022 the World Economic Forum estimated around the globe about 573,000 people were over the age of 100. It is estimated there are more than 4200 people aged 100 or older in Australia.

“For years and years we have been aware that there is an ever increasing ageing population and that is a combination of the natural evolution and better health care that is being delivered to people when they do have an illness,” Larkins said.

“But with the population that I deal with, people are looking to be active as they age.

“Because I come from a background of high performance in sport I have always had the attitude why shouldn’t we have high performance in life?

“Look at all the things you get right to keep yourself healthy when you are young, athletic and competitive, without necessarily being an elite person. Why don’t we apply that to our 60s, 70s, 80s and 90s, right up to 100, so we are out there playing golf, walking the dog and going for trips?”

Larkins has built his handbook to 100 around four key pillars: exercise, nutrition, personal development and social connectivity.

“You have to move to live a healthy life,” he said.

“We need to take responsibility for our own health and a lot of that is the age old message that I have always preached about exercise and nutrition.

“Originally my title was going to be 100 Ways To Live To A Healthy 100 And Beyond and it got shortened down to the Healthy Hundred, but the hundred and beyond was the 100 years.”

Larkin said it was never too late to make positive changes to your life.

“When I was a kid getting a telegram from the Queen when you turned 100 was a big deal,” he said.

“As recently as six months ago we now have around 600,000 people on earth that are 100 and beyond and that will get to many more in the future with healthcare and better care.

“Reaching 100 to me is a very realistic goal.”

Doc’s 12 tips to ageing well

*Start with small changes for big gains.

*Get those steps in. Aim for a step count between 7000 – 9000 steps per day.

*Cut down on sugar, use salt sparingly, stay hydrated.

*Eat some chocolate: A treat of 40 to 50 grams of dark chocolate per week has been shown to have positive health benefits.

*If you enjoy alcohol drink responsibly and reserve it for special occasions with friends.

*Pursue a nutrition rainbow: Avoid having a “beige plate” and eat a selection of food in a range of colours each day and each week.

*Take the stairs: You are not only expending a few more calories but also giving your core, pelvic and lower limb muscles a workout.

*Never stop learning: If you have a closed mind and are not willing to make changes as you age, you’re more likely to be stuck with poor lifestyle habits.

*Have a hobby, listen to music, plan a holiday.

*Have a financial health check: You want to have money available to be able to enjoy your potential long life and health span.

*Keep everything in moderation including moderation: While moderation is important in terms of nutrition, exercise and social enjoyment, you also need to be reasonable about how you go about achieving that goal.

*Laughter really is medicinal: Laughter can help you live a more calm and enjoyable life. Keep smiling.