At-a-Glance
Diet
95% Plant-Based, Beans as Superfood, 80% Rule
Exercise Focus
Natural Movement, Gardening, Walking
Core Principle
The Power 9® from Blue Zones
Dan Buettner
Blue Zones Researcher, National Geographic Fellow
Dan Buettner identified the five regions in the world where people live the longest, healthiest lives. His protocol is a set of lifestyle principles distilled from these centenarian populations, emphasizing natural movement, plant-based eating, purpose, and strong social connections.
The Blue Zones Diet
- Plant Slant (95% Plant-Based): Diet rich in vegetables, fruits, whole grains, and legumes. Meat eaten sparingly, only five times per month on average
- Beans as Superfood: Fava beans, black beans, soy, and lentils are cornerstone of most centenarian diets
- Whole Grains: Sourdough bread, corn, and oats are common staples
- Nuts: Handful of nuts is common daily snack
- Moderate Alcohol: Moderate and regular red wine consumption (1-2 glasses per day), particularly with friends and food, common in most Blue Zones
- Hara Hachi Bu (80% Rule): Okinawan mantra meaning "eat until you are 80 percent full." This caloric restriction practice is key factor in longevity