What does it take to live to 117? For Maria Branyas Morera, the answer may lie in a diet rich in yogurt, daily walks, and an intentional life free of alcohol, cigarettes—and toxic people.
Until her peaceful passing in August 2024, Morera held the title of the world’s oldest living person. Born in San Francisco in 1907 to Catalan parents and a resident of Spain since childhood, her remarkable longevity has intrigued scientists, nutritionists, and medical experts globally. Now, new research may have unlocked some of her secrets.
A recent study—currently awaiting peer review—revealed that Morera’s biological cells were functioning as though they belonged to someone 17 years younger. More impressively, her gut microbiome closely resembled that of an infant: rich in bifidobacterium and anti-inflammatory agents that promote immunity and stave off disease.
“She had the microbial diversity of a young person,” says Dr. Megan Rossi, a dietitian and research fellow at King’s College London. “Her gut health was truly exceptional.”
Read more:
Experts advocate healthy eating to combat malnutrition in Nigeria
10 habits to keep your brain young
The Power of Three (Yogurts)
Central to Morera’s daily routine was consuming three yogurts a day—a habit that caught the attention of researchers. But as Dr. Rossi cautions, it’s not about the yogurt alone. “Fermented foods like kefir, kimchi, and sauerkraut all contribute to gut diversity,” she explains. “They help reduce inflammation, which is linked to conditions like cancer, heart disease, and diabetes.”
Fermentation breaks down milk sugars and proteins, producing bioactive compounds believed to benefit heart and gut health. However, not all yogurts are created equal. Experts recommend plain, unsweetened yogurts with high concentrations of live cultures—steering clear of sugary or artificially enhanced varieties.
The Mediterranean Lifestyle
Morera’s overall diet mirrored the Mediterranean model, which emphasizes fruits, vegetables, legumes, whole grains, herbs, seeds, and nuts. This diverse, plant-rich intake is what Dr. Rossi refers to as the “Super Six” of gut nutrition.
“Eating a variety from these six categories daily provides your gut bacteria with the fuel they need to thrive,” she says. “It’s not about short-term diets—it’s a long-term lifestyle.”
Movement Matters
In addition to her dietary habits, Morera walked daily. Moderate, consistent exercise has been linked to improved gut function, enhanced blood flow to the intestines, and increased microbial diversity. “Your gut is a muscle,” Rossi notes. “Movement helps digestion and keeps your microbes nourished.”
Alcohol-Free, Stress-Free
Morera abstained from alcohol and smoking, both known to damage the gut lining. Excessive drinking can lead to a more permeable, or “leaky,” gut, allowing harmful substances into the bloodstream and triggering systemic inflammation.
She also avoided unnecessary stress—including from unpleasant company. Scientists now understand that mental stress and gut health are closely connected through the gut-brain axis. Chronic stress can elevate cortisol, disrupting digestion and microbial balance.
“In her own words, she avoided ‘toxic people,’” Rossi says. “And science now suggests that stress—and the people we surround ourselves with—can directly affect the microbiome. We even share microbes with those we live or work with.”
Lessons for Longevity
While Morera credited her longevity to “luck and good genetics,” researchers believe her lifestyle choices played a major role. She lived simply, ate with intention, moved daily, and protected her mental space—principles that modern science is increasingly validating.
“There’s no magic food or single habit,” Dr. Rossi concludes. “But a combination of fermented foods, plant diversity, regular activity, and emotional wellbeing creates the right conditions for a long, healthy life.” If you’re aiming for a longer, healthier life, think beyond superfoods and supplements. Instead, think like Morera: eat your yogurt, take a walk, call a friend, and avoid the things—and people—that stress you out.
