What We Can Learn from the World’s Oldest Woman — and Her 6 Secrets to a Longer, Healthier Life

When María Branyas passed away in August 2024 at the age of 117, she held the distinction of being the world’s oldest living person. But beyond the record, what truly captures our attention is how she lived - and what her life (and subsequent scientific analysis) teaches us about longevity.

Researchers at the Josep Carreras Institute in Barcelona conducted a deep biological investigation into Branyas’ body, genome, microbiome, and metabolic markers, looking for signals that might distinguish mere survival from truly healthy aging.

Here’s a closer look at six factors that stood out - along with practical ideas you can borrow today in your own health journey and through concierge medicine in Tampa Bay, FL.

1. A “Guarded” Genome (Genetic Resilience)

Branyas possessed gene variants associated with neuroprotection and cardioprotection - essentially, built-in defense systems that help her brain and cardiovascular systems resist damage.

Takeaway for us: We can’t change our DNA, but we can slow down damaging epigenetic changes (how genes are expressed) through lifestyle. Regular exercise, clean nutrition, and minimizing toxic exposures are ways to support your genome’s resilience.

2. A Metabolism That Rapidly Clears Harmful Molecules

Her metabolic profile revealed she was efficient at eliminating damaging fats, sugars, and byproducts - essentially reducing “wear and tear” on her cells.

Actionable tip: Prioritize metabolic flexibility. Intermittent fasting, proper insulin sensitivity, consistent movement, and avoiding frequent blood sugar spikes all help your body clear metabolic “waste” more effectively.

3. Low Inflammation

One of the striking findings was that Branyas had remarkably low levels of systemic inflammation - a state linked in many studies to slower aging, fewer chronic diseases, and better overall health.

What you can do:

• Eat plenty of anti-inflammatory foods (omega-3 rich fish, colorful vegetables, berries, nuts).

• Avoid ultra-processed foods, excessive sugar, and smoke/air pollution.

• Support gut health (see #5) and consider stress-management techniques (meditation, good sleep) to tamp down inflammation.

4. An Efficient, Balanced Immune System

Her immune system managed to handle invaders without veering into autoimmune overactivity. That balance is crucial - too little immunity leaves you vulnerable; too much can cause damage from chronic inflammation.

What to aim for: Focus on immune resilience, not brute force. This comes from maintaining good sleep, controlling chronic stress, staying physically active, and avoiding constant immune burden (e.g. from persistent infections or poor diet).

5. A Youthful Microbiome

Interestingly, Branyas’ gut bacteria looked more like those of a much younger person. She had elevated levels of Bifidobacterium, which supports immunity, metabolism, and inflammatory balance.

She attributed part of this to her frequent consumption of yogurt, which likely contributed beneficial microbes to her system.

Your microbiome plan:

• Include fermented foods (yogurt, kefir, sauerkraut, kimchi) and prebiotic fiber to nourish beneficial bacteria.

• Minimize unnecessary antibiotics (under medical guidance).

• Eat a diverse diet of plants and fiber to feed your gut ecosystem.

6. A Younger Biological (Epigenetic) Age

When scientists looked at Branyas’ epigenetic markers, they determined her biological age was about 23 years younger than her chronological age. In other words: her body “read” as younger than 117. 

That suggests that aging and disease are not one and the same - you can age without being chronically ill. 

How to “rewind” your epigenetic clock:

• Engage in regular strength + aerobic exercise

• Use dietary strategies (e.g. intermittent fasting, phytonutrient-rich foods like berries, cruciferous vegetables, leafy greens and legumes)

• Sleep deeply and manage stress

• Use science-backed epigenetic monitoring if available to track your progress

Putting It Together: The “Magic + Method” for a Healthier, Longer Life

María Branyas’ life and biology offer powerful inspiration - but it’s not about trying to replicate her exactly. Rather, we can use her “six secrets” as principles to guide our own longevity roadmap.

Here’s how to align them with a well-rounded, sustainable health strategy:

Principle: Genetic Support
Reflex in Your Life: Focus on healthy habits that enhance gene expression.
Start Small Tip: Take daily walks and prioritize nutrient-dense meals.

Principle: Metabolic Clearance
Reflex in Your Life: Don’t overload your body with frequent sugar or glucose spikes.
Start Small Tip: Reduce sugary drinks and try intermittent fasting windows.

Principle: Inflammation Control
Reflex in Your Life: Support your body with food, rest, and stress management.
Start Small Tip: Swap refined carbs for anti-inflammatory fats and incorporate meditation or mindfulness.

Principle: Immune Balance
Reflex in Your Life: Give your immune system rest rather than constant activation.
Start Small Tip: Practice good sleep hygiene and reduce chronic stress.

Principle: Microbiome Health
Reflex in Your Life: Feed beneficial bacteria for digestion, immunity, and overall wellness.
Start Small Tip: Add fermented foods like yogurt or kefir and eat a variety of plant fibers.

Principle: Epigenetic Youth
Reflex in Your Life: Adopt a lifestyle that “turns down” aging signals.
Start Small Tip: Combine strength training, clean nutrition, and restorative recovery.

A Few Caveats - and Why Personalized Medicine Matters

While Branyas’ case is deeply fascinating, it’s also unique. Researchers note that drawing sweeping conclusions from one individual has limitations.

Genetic background, random variation, and environmental exposures all play roles. But that doesn’t diminish the value of using her example to identify levers we can control.

If you want to apply these insights in a rigorous, optimized way, it’s worth layering in precision health tools:

• Advanced genomic/epigenomic testing

• Microbiome analysis

• Metabolic and lipid panels

• Longitudinal monitoring (e.g. biological age trackers)

These tools help you see how your body is responding, rather than relying on generalized advice.

Final Thoughts

María Branyas’ life reminds us that longevity is about more than “just living long” - it’s about staying resilient, vibrant, and functional into old age.

Her secrets - genetics + metabolism + inflammation control + immune balance + microbiome + epigenetic youth - align remarkably well with holistic, science-forward longevity frameworks.

Work with me at Olympic Concierge Medicine and we will use her example as a north star. Then, build a own roadmap tailored to your body, your goals, and your unique biology. Contact me today to learn more.

Signed, 

Dr. B