Meet Natalie Groeger, the woman turning 101: Her simple daily habits include staying active, eating in moderation, staying positive and making time for family and friends

At 100, Natalie Groeger still starts her mornings with a small ritual that has little to do with expensive wellness routines. She gets dressed in something she likes, puts on a little makeup and begins her day feeling good about herself.This October, Groeger will turn 101. Looking back on more than a century of life, she says her formula has been surprisingly ordinary: keep moving, watch what you eat, stay positive, laugh often and make time for people.There is no single food or miracle routine on her list. Instead, Groeger believes that the way she approaches everyday life has helped keep her feeling young.Meet Natalie GroegerGroeger, who previously worked as a switchboard operator and customer service representative, is now the matriarch of a four-generation family. She has two children, four granddaughters and six great-grandchildren.She celebrated her 100th birthday in 2025 with more than 80 relatives, friends and members of the team at The Bristal at Englewood in New Jersey, where she lives.Her 101st birthday celebration will be smaller, but she says the people around her remain the most important part of the occasion.“Being together with my family is what matters most to me,” Groeger told PEOPLE.She kept moving for most of her lifePhysical activity has been another constant.Groeger says she danced and walked every day until about the last year. She now puts less emphasis on the amount of exercise and more on the importance of having remained physically active for much of her life.Her approach also reflects something researchers have repeatedly observed about healthy ageing: longevity is influenced by a combination of factors rather than one magic habit. Physical activity, diet, social relationships and psychological wellbeing can all play a role in how people age.Her diet is about moderation, not restrictionGroeger does not describe herself as someone who completely avoids indulgent foods.“I let myself indulge, but I try not to overdo it,” she told PEOPLE.That small detail may be one of the most relatable parts of her longevity philosophy. Rather than presenting a highly restrictive diet, she describes paying attention to what she eats while allowing herself some indulgence.The habit she believes matters mostFor Groeger, however, longevity is not just about food or exercise.She says maintaining a “lighthearted spirit” and a positive attitude keeps her young. She also makes an effort to smile, laugh and have conversations with people around her.“I don’t stress about things that I can’t control,” she said, adding that people should enjoy the moments they are given each day and keep finding reasons to smile.Her social connections remain strong even when family members cannot visit in person. Groeger regularly video chats with her four granddaughters and six great-grandchildren between visits.What makes her happiest nowAfter 100 years, Groeger says her greatest source of happiness is not a particular health habit at all. It is seeing what came after her.She takes pride in watching her children, grandchildren and great-grandchildren build their own lives and describes herself as proud of the legacy her family represents.For her 101st birthday, that seems to be exactly what she wants more of: time with the people she loves.Her story does not offer a guaranteed recipe for reaching 100. Instead, it offers a glimpse into how one centenarian has chosen to live her days: keep moving when possible, eat with moderation, take care of yourself, stay connected and, perhaps most importantly, find something to smile about.Get the latest movie news, reviews, and celebrity updates. Download the TOI App.