Dan Buettner, a National Geographic Fellow and leading Blue Zones researcher, discusses the secrets of the so-called blue zones, where living to 100 is common.
Professor Tim Spector, Zoe's scientific co-founder, shares the science behind the habits of people in blue zones and how they contribute to longevity.
Dan Buettner confirms that people in the blue zones do not all eat the same food.
Dan Buettner explains the concept of blue zones, where people live statistically longest, and the five places he found where people live the longest.
The common denominators among these blue zones include geographical location around the 20th parallel north, and the impact of environment on health.
One of the biggest findings after 20 years of research is that for most people, their environment drives their health more than any individual responsibility.
Dan Buettner emphasizes that the environment plays a crucial role in longevity, not just the latitude.
People in blue zones don't engage in traditional exercise, but they incorporate physical activity into their daily lives through gardening and housework.
The longevity diet in blue zones consists of 90% whole food plant-based foods, including whole grains, greens, tubers, nuts, and beans.
Living with purpose and social connectedness are key factors in blue zones for longevity.
Real foods for longevity tend to be peasant foods, simple and delicious, with taste being the most important ingredient.
The diversity of foods and the presence of fermented foods contribute to the health of these populations.
Prof. Tim Spector emphasizes the importance of whole foods and the diversity of chemicals and fibers within them for gut health and immune system support.
He also highlights the negative impact of ultra-processed foods on health, as seen in places like Okinawa.
Dan Buettner explains that the Blue Zones have specific subsets with unique diets, such as the matriarchal culture in Sardinia and the limited variety of food in Okinawa.
He also details the phases of the Sardinian diet, emphasizing the low meat consumption and reliance on bread, cheese, olive oil, and pasta.
Dan Buettner explains that in the Blue Zones, there is low consumption of fish and meat, and people can get all the protein they need from plant-based sources.
He highlights the negative impact of adopting a more Western diet, leading to increased meat and processed food consumption, and a rise in chronic diseases like diabetes and heart disease.
The shift in diet is attributed to the availability of ultra-processed foods and the displacement of healthy foods like vegetables and legumes.
The generational shift in food preferences is discussed, with older generations maintaining traditional, healthy diets while younger generations are drawn to fast, processed foods.
The impact of stress on longevity is explored, with emphasis on daily rituals, communal eating, and the environment as stress-reducing factors in the Blue Zones.
Scientific evidence is cited to support the link between stress and reduced life expectancy, including studies on telomeres and the correlation between perceived stress and longevity.
Prof. Tim Spector emphasizes the importance of changing the way one reacts to their circumstances, especially in communities where people support each other.
Jonathan Wolff points out the impact of sunlight and outdoor activities on well-being in northern climates.
Dan Buettner discusses the potential factors contributing to well-being in sunnier environments, such as sun exposure, physical activity, having a garden, and social interactions.
In blue zones, people tend to have a vocabulary for purpose, a clear idea of why they wake up in the morning, which relieves a lot of stress of the human condition.
Instead of hounding people to go to the gym, design streets to make it easy, safe, and aesthetically pleasing to walk, as walking 45 minutes a day is about 90% the value of training for a marathon.
Engineer walking into your day, curate your immediate social circle to include friends who are active and eat healthy, and belong to a faith for stress reduction.
Gardening is low intensity physical activity, reduces stress, and is better than joining a gym for longevity.
In blue zones, people don't pursue health or longevity, it ensues from the right environment. Design the environment to make the right behavior more unconscious for long-term possibilities for longevity.
The conversation with Dan Buettner highlighted the critical importance of diet in supporting a long and healthy life. The story of Okinawa serves as a depressing example of how quickly a switch to a modern Western diet can damage health. For personalized advice on the right food to eat, becoming a ZOE member is recommended. You can learn more about it at zoe.com/podcast and get 10% off your membership. Hosted by Jonathan Wolff, Zoe Science & Nutrition is produced by Yella Huynes-Martin, Richard Willan, and Tilly Fulford.