10 Secret Principles of Longevity – Blue Zone Blueprints of Life

Living to be 100 without aches and pain is all about the 10 secret principles of longevity. It takes very little effort and any one can do it. Moreover, there are no diet plans or strenuous exercises. A you have to do is be conscious of what foods and drinks you are putting into your mouth.

Healthy Foods - Blue Zone Menu
Healthy Foods


There are Five Official Bue Zone Groups

Explorer and writer Dab Buettner, traveled the globe looking for answers to why people in the blue zone never get sick and outlive other people in their age group. In fact, he actually discovered five separate groups, in which he named the Blue Zone. Let’s take a walk through one of the blue zone territories to see what their 10 secret principles of longevity looks like.

The Ten Principals of Longevity

Within the Blue Zone communities there are nine principles. These principles are a cross-cultural distillation of the world’s best practices in longevity. These residents live their lives to the fullest. Let’s explore these 9 life lessons to see what this community is all about.

  1. Moderate, regular physical activity
  2. Life purpose
  3. Stress reduction
  4. Moderate caloric intake
  5. Plant-based diet
  6. Moderate alcohol intake, especially wine
  7. Engagement in spirituality or religion
  8. Family comes first
  9. Healthy social connections
  10. Giving back to the family and community

What is the Blue Zone Diet?

One common thing to residents of Blue Zone, is that they primarily eat a 95% plant-based diet. Although most groups are not strict vegetarians, they only eat meat about five times a month. This attributes to why they are so healthy. Consuming too much meat can increase the risks of heart disease, cancer and other causes.

The Blue Zone diet includes:

  • Fruits and Vegetables

These provide a great source of fiber and many different vitamins and minerals. Eating five or more servings of fruits and vegetables can significantly reduce your risk of chronic diseases.

  • Legumes

Legumes include beans, peas, lentils and chickpeas, are all rich in fiber and protein. Recent studies show that eating legumes increases the life span and lowers mortality.

  • Whole grains:

A high intake of whole grains reduces blood pressure and is associated with reduced colorectal cancer. These foods also reduce heart disease.

  • Nuts

Nuts contain a high source of fiber, protein, and polyunsaturated and monounsaturated fats. Combined with a healthy diet, they are associated with reduced mortality, and helps reverse metabolic syndrome.

  • Fish

Often eaten in Icaria, Greece and Sardinia, Italy, fish is a good source of omega-3 fats, which are important for heart and brain health.

The 80% Rule in the Blue Zone

Blue Zoners also follow reduced calorie intake and fasting. In fact, a longitudinal study in monkeys found that eating 30% fewer calories than normal lead to a significantly longer life. Also, Okinawan studies proved this to be true. Consuming less means living longer. Okinawans follow the 80% rule. They call this hara hachi bu. This means that they stop eating when they are 80% full, rather than 100%. This prevents them from eating too many calories. As a result, they maintain a healthy weight. This also shields them from chronic diseases.

In addition, people in the zone drink one to two glasses of red wine per day. This prevents heart disease and risks of death. And while blue zoners don’t exercise at a gym, per se, activity is built into their daily lives.

Lifestyle Characteristics:

According to veteran blue zoners, everyone in the blue zone shares common characteristics that contribute to their longevity.

  • Family

Put family ahead of other concerns. At the end of the day, family will be there always.

  • Semi-vegetarian

The majority of food eaten is derived from plants. This is a whole food, plant-based community.

  • Consistent moderation

Movement and physical activity is a mainstay in the blue zone.

  • Legumes

Legumes are an important staple in the Blue Zone community.

Is Blue Zone Health Related to Genetics?

Scientific studies suggest that only about 25 percent of how long we live is determined by genes, according to the study of the Danish twins. The other 75% is determined by our lifestyles and the everyday choices we make.

Centenarians are Taking the World by Storm.

Centenarians today are the fastest growing segment of our population. Healthcare screening plays a major role in forecasting sickness and disease. These health influencers are changing the way people think about the correlation between food and longevity. Before I forget, for a mor Indepth look into the topic of longevity, check out Cameron Diaz’s book. “The Longevity Book.

Final Thoughts

When all is said and done, the Blue Zone diet is worth looking into. It’s simple and easy. Eating a reasonable diet makes sense. Not to mention the amount of money saved in healthcare costs. Using original Blue Zones research, Blue Zones Project works with cities to make healthy choices through permanent and semi-permanent changes to a declining healthcare system.

As a result, participating communities have experienced double digit drops in obesity and tobacco us. Plus, saved millions of dollars and millions of lives as well. What are you waiting for? Take charge of your life by incorporating a healthier, happier lifestyle the natural. Get with the program. Get in the zone. Going Blue Zone is the new Normal. Show your children and grandchildren how to live a long, healthy life, free from sickness and disease.

Rachele, Founder

(w) mybluegenes.com

(e) rachele@mybluegenes.com

2 thoughts on “10 Secret Principles of Longevity – Blue Zone Blueprints of Life”

  1. As a woman living with a chronic disease, I am always on the lookout for ways to improve my overall health and well-being. Your article provided me with some great insights into the Blue Zone Blueprints of Life and how people in these regions live longer and healthier lives.

    What stood out to me the most was the emphasis on the importance of social connections, healthy eating habits, and physical activities. As someone living with a chronic disease, I know how challenging it can be to stay physically active, but your article has inspired me to make an effort to move my body more. I also found the section on healthy eating habits to be particularly helpful, and I will be incorporating some of these tips into my diet.

    Overall, your article has given me hope that there are ways to improve my health and increase my lifespan despite my chronic condition. I appreciate the time and effort you put into writing this informative article and breaking down the secrets of longevity in a way that is easy to understand and apply to daily life. Thank you for sharing your knowledge, and I look forward to reading more of your articles in the future!

    • Hi there, Jennyse.

      This makes me very happy to see that you found my article helpful. I, too, spent many years in chronic pain and I understand all about the discomfort involved. For the past few I am getting some relief due to incorporating a healthier lifestyle. I am really passionate about finding ways to promote a healthier lifestyle. Thank you for your kind, encouraging thoughts.



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