Episode 91 - Secrets of the Blue Zones: Living Longer, Living Better

"The Secrets of the Blue Zones: Living Longer, Living Better"

 

In this episode, we’re exploring a fascinating topic that might just change how you live your life—the Blue Zones.

These are the rare parts of the world where people consistently live to 100 and beyond, with vibrant health and joy. So what’s their secret—and how can we bring it into our everyday lives?"

What Are the Blue Zones? 

• • Coined by author and researcher Dan Buettner
  • Six regions identified:

• Okinawa, Japan

• Sardinia, Italy

• Nicoya Peninsula, Costa Rica

• Ikaria, Greece

• Loma Linda, California (USA)

• Singapore

• These areas have the highest concentration of centenarians (people 100+ years old)

It’s not just about living long—it’s about living well. People in these areas aren’t just surviving into old age; they’re thriving.

What Do Blue Zones Have in Common? 

Break this down into key lifestyle pillars. These are referred to as the “Power 9”:

1. Move Naturally "They don’t just go to the gym—they walk, garden, and stay active through daily living."
2. Purpose ("Ikigai" or "Plan de Vida") "Knowing why you wake up in the morning adds years to your life."
3. Downshift (Stress Management) "They have rituals to release stress—like prayer, spirituality, naps, or happy hour with friends."
4. 80% Rule ("Hara Hachi Bu") "They stop eating when they’re 80% full."
5. Plant-Based Diet "Their meals are rich in beans, greens, grains, and nuts—with little meat or processed food."
6. Wine at 5 (except Loma Linda) "Moderate, social drinking—1–2 glasses a day, typically red wine."
7. Belonging "Most are part of a faith-based community, which adds to longevity."
8. Loved Ones First "Family is central—older generations live at home, not in care facilities."
9. Right Tribe "They surround themselves with supportive, health-minded people."

Blue Zone Lessons You Can Apply 

Tangible takeaways

• Add daily walking or gardening
• Eat more plants and legumes
• Build a strong social circle
• Create a stress-reducing ritual
• Define or reconnect with your sense of purpose
• Reassess your eating habits—try the 80% rule
• Unplug and prioritize real-life community

"You don’t need to live in Sardinia to live like a Sardinian. Small, intentional shifts can add years to your life—and life to your years."

The Blue Zones remind us that healthy living isn’t a product—it’s a lifestyle. It’s in the food we eat, the way we move, how we connect, and what gives our lives meaning. Maybe the real secret to longevity isn’t about more effort—but more alignment with the things that truly matter.

What’s one Blue Zone habit you’ll try this week? DM us or tag the show on social media—we’d love to hear! And if this episode sparked something for you, share it with a friend. Until next time, keep living fully and aging well.

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For more information about the hosts, please visit their websites and follow them on social media:

Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach

https://www.triumphantwomancoaching.com/

FB - https://www.facebook.com/glenda.shepard1

 

Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach

https://www.thewellnessfactor.coach/

IG - https://www.instagram.com/RobinRMcCoy

FB - https://www.facebook.com/robin.mccoy1

 

Produced by KB Podcasts

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