Want to Live to 100? Dan Buettner Has the Blueprint
I watched his Netflix Documentary so you don't have to
Longevity expert Dan Buettner has spent over 20 years studying people who live the longest—well into their 90s and beyond.
He coined the term ‘Blue Zones’ to describe the five regions around the world where people commonly reach 100 years old.
In the Netflix series Live to 100: Secrets of the Blue Zones, Buettner uncovers the secrets behind their long lives.
If you think the key to living to 100 is kale smoothies and 5 AM spin classes, think again. Let’s take a journey through these fascinating regions, one episode at a time.
Episode 1: Okinawa, Japan
Finding your ‘ikigai’
Okinawa has one of the highest concentrations of centenarians, and one of the big reasons for this is ikigai, which roughly translates to “reason for being.”
Basically, it’s your reason to get up in the morning—like looking forward to bingeing your favorite show but on a deeper, more meaningful level.
Their diet? It’s all about the plants: tofu, sweet potatoes, and green vegetables make up most of their meals.
Meat? They don’t really see it as essential, so they save it for special occasions, kind of like the good china.
Their social life is anchored by lifelong support groups called moai, where friends look out for each other—an upgrade from your group chat, really.
Plus, they garden daily, which serves as both exercise and therapy.
Episode 2: Sardinia, Italy
Family, Beans, and a Little Wine
Sardinia is like the Italian grandmother of the Blue Zones—warm, wise, and always trying to feed you beans.
In this rugged Mediterranean region, longevity isn’t just about what they eat (though they do love their beans, whole grains, and vegetables).
It’s also about tight family bonds and regular walking.
The men here often outlive men in other Blue Zones, possibly because they walk miles up steep hills every day (yes, uphill both ways) and drink antioxidant-rich Cannonau wine.
It’s not about guzzling bottles of Merlot but savoring a glass with friends.
Think of it as a cardiovascular health boost—served with a side of hearty pasta.
Episode 3: Ikaria, Greece
Life in the Slow Lane
In Ikaria, life moves at a more relaxed pace, like a three-hour lunch where time doesn’t really exist.
It’s not unusual to find locals sipping herbal tea on a hilltop, while snacking on olives and fresh bread.
The Ikarian diet is classic Mediterranean: olive oil, legumes, and lots of herbs.
Ikarians also practice daily relaxation techniques, often with a side of gossip about who’s marrying whom in the village.
Their secret? The Mediterranean lifestyle includes mid-day naps, long walks, and laughing with neighbors.
It’s a natural remedy for chronic stress, which just might explain why heart disease and dementia rates here are among the lowest in the world.
Episode 4: Nicoya, Costa Rica
Purpose-Driven Beans and Tortillas
Nicoyans live by the mantra of plan de vida, or “life plan.” It’s basically ikigai but in Spanish.
It’s not just about eating beans, corn, and squash; it’s about living with a purpose and being super tight-knit with family.
Their calcium-rich water keeps bones strong, and they work well into old age.
The Nicoyan lifestyle emphasizes daily movement—whether that’s manual labor or dancing with friends (they still know how to have fun).
Loma Linda, California
Faith, Veggies, and a Dash of Spirituality
Loma Linda, California, is home to a community of Seventh-day Adventists who also have exceptional lifespans.
They are the only Blue Zone in the United States, and they attribute their longevity to a plant-based diet and strong spiritual faith.
Nuts and legumes make up a significant part of their meals, and they prioritize regular exercise, as well as volunteering.
They also avoid tobacco, alcohol, and caffeine like they’re dodging jury duty.
Spirituality, family, and community ties are central, and their weekly Sabbath rest day helps reset their stress levels.
The Core Secrets of Blue Zones
While each of these regions has its unique quirks and dishes, they all have four principles in common:
Plant-Based Diets
These aren’t just veggie-heavy diets but are rooted in whole, unprocessed foods.Daily Natural Movement
Forget gyms; it’s all about gardening, walking, and carrying groceries (not delivery apps).Strong Social Connections
Whether it’s moai or plan de vida, community is key. You need friends who’ll tell you when you’ve got spinach in your teeth.A Sense of Purpose
Call it ikigai, plan de vida, or just a reason to get up and pet your dog. It’s all about waking up with something to live for.
Want to live longer? The Blue Zones show it’s not about strict diets or punishing workouts—it’s about eating well, laughing often, and occasionally embracing the power of a well-timed nap.
So, if you find yourself craving some extra shut-eye, just say you're following a longevity plan. Turns out, you might just nap your way to 100. 💤