Rally admits he was skeptical of Blue Zones — but new, in-depth research seems to prove these places hold up to their claims. He digs into what people in these century-club hot spots actually do differently to hit the century mark at 10x the normal rate. Plus, you’ll hear about four simple Blue Zone habits that might help you live a longer and healthier life.
EPISODE TRANSCRIPT
Rally:
Hey there, Beautiful People.
Welcome back to The Silver Beast Podcast.
And I’m Rally Preston. Seventy-one years old. You know, just 29 more years to go until I hit the century mark! I might even have my student loans paid off by then!
So today, I’ve gotta come clean about something. Here it is: I was wrong about the Blue Zones.
You’ve heard of the Blue Zones, right? Papa Smurf and all the other blue cartoon characters. Alright that’s a lame joke – I’m allowed one per episode. But no more.
So no, Blue Zones are actually those places in the world where people just seem to live forever.
Sardinia. Okinawa. The Nicoya Peninsula in Costa Rica. A little island in Greece. Even Loma Linda in California.
Anyway, places loaded with centenarians. Lots of folks pushing 100, 105.
Well okay, a couple years back, some articles came out saying that all this Blue Zone stuff was bogus.
Bad record-keeping. Pension fraud, even. Folks might’ve been claiming dead relatives’ identities to keep cashing those checks. No…no one would ever do that!
But back then, I remember thinking, awww…I guess all this Blue Zone business isn’t true – what’s the world coming to? I was crushed. Next you’re gonna tell me professional wrestling is fake too? You know, it was a lot to handle.
Well okay… I owe all the Blue Zones an apology. And I’m really good at apologizing; I’m married.
So yeah, new research on Blue Zones has come out recently. Real rigorous stuff. Published in a serious science journal. And it pretty much validates the Blue Zones. For real this time.
The researchers cross-checked church records. Military records. Interviewed families, and so on, they really dug in. So it looks like now the Blue Zones are legit.
So let me just say to Sardina: “Momma Mea Culpa.” Which means, of course, my bad, in Italian.
So Blue Zones are the real deal. That’s what I’m going with now.
Now here’s why this matters to us…
It’s not just “huh, cool, some island has really old people.”
No, the real payoff for us is figuring out what these people in Blue Zones are doing differently. What is it that helps them reach the century mark at a rate up to 10-times higher than the rest of us.
Well, I can tell you, it’s not creatine. It’s not beer and cigarettes. It’s not even genetics.
What it all comes down to is really this: Healthy daily habits. Very simple stuff all of us can do a lot more of. And we really should.
So let me give you the Blue Zone highlights here…
First up: What they eat in Blue Zones.
Well, definitely plant-forward food. Like, beans, vegetables, whole grains, fruits, nuts. Most Blue Zoners eat pretty close to the Mediterranean diet.
And with apologies to the beef industry here, in the Blue Zones, meat is pretty much a side dish. You get a tiny bit once in a while. And not much dairy either. So yeah, that’s basically what the Blue Zoners eat. And a good rule to follow here, is only eat until your about 80% full – save stuffing yourself for Thanksgiving, otherwise, quit while you’re ahead and you might live longer.
Second: Blue Zoners are Movers.
So Blue Zoners are busybodies – they keep moving. Not with gym memberships or spin classes. There’s a lot of walking going on here. To the market. Climbing stairs. Visiting neighbors. Walking’s pretty much a part of everyday life.
So if you want to get into the Blue Zone kind of vibe, you need to move more…walk more…get out and work your garden…stand up and stretch throughout the day. Just start moving more in general.
Alright, third: Blue Zoners stay connected.
Now a lot of these Blue Zoners, they have family and friends close by. People they actually see in person. And face time without a smartphone app – yes, that’s still a thing, believe it or not.
And look, I think we all know loneliness is tough on the body – I did an episode where the research said it can be as rough on you as smoking.
So call a friend or family member today – just out of the blue (pun intended). Just call to say hi and chat a bit. Such a simple thing – and most of us don’t do often enough, and me included.
And fourth — and this one’s kind of deep — so this one’s purpose.
So the Okinawans (they’re one of the Blue Zones) they have a word for it. “Ikigai.” That roughly means, “a reason to get up in the morning.” So you need purpose – and that doesn’t have to be a job. Could be a hobby. Could be a grandkid. A garden. Just something that makes today mean something to you. I did an episode on Ikigai – and it turns out having a purpose in life can add up to seven years to your life expectancy. Just saying – there’s something to it.
So there you go, good habits you can start building on today. No matter what your age.
Oh, and let me just mention a few more Blue Zone common denominators here, real quick. These might be helpful too.
So many Blue Zoners participate in spiritual activities or belong to a faith-based community – so you might want to look into that if you’re so inclined.
Another Blue Zone benefit here seems to be surrounding yourself with a social circle that supports healthy behaviors – and of course that’s always a good thing.
And another Blue Zone tip here…reduce stress. So be sure and chill out with meditation, Tai Chi, Yoga, soothing music, maybe some sort of rhythmic breathing exercises or deep breathing – there’s lots of relaxing options out there to try.
And one more here, sleep. Aim for around seven and a half hours most nights if you can. Tougher I know for us older adults I know. But a least shoot for more snooze time than you’re probably getting right now. It’s good for your body and mind.
Alright, let’s turn some of these Blue Zone tips into something we can actually use.
So here’s your Silver Beast Action Steps…
Number one: swap out at least one meat-heavy meal this week for a plant-based one. So beans. Lentils. Just focus on plant-based foods. If you must have meat, make it a small portion.
Number two: find one extra chance to move today. So take the stairs. Walk a little more. Get out of your chair and stretch every hour. Doesn’t need to be a major workout here. Just get into the habit of moving a little bit more every day.
Number three: call a friend or family member. And do it today. And not a text — that’s cheating. Just have a quick chat on the phone. And even better, if you’ve got friends or family close by, pop in for a visit – unannounced if you’re brave enough. The ones you think are neatnicks – well, drop in and see if they really are. That’s always fun.
Alright, number four: think of one thing that gives you purpose. Like grandkids, a hobby, a side-hustle, volunteer work. Just jot it down. Put your purpose on paper – and of course, once you write it down, you’ve got to act on it. That’s the rule.
So there you go. Just some small steps to get yourself more into a Blue Zone kind of groove.
Oh, and just let me say this podcast is for information and motivation – not medical advice. Always check with your doctor before making changes to your diet or exercise.
Alright, Silver Beasties, that’s a wrap.
I was wrong about the Blue Zones. And I’m glad I was.
Turns out the secret to a long life isn’t a secret at all. It’s just simple, healthy habits we can all get better at with a little practice.
Alright, I’m Rally Preston. And I will see you next time on the Silver Beast Podcast. Take care!