Latest news with #Liveto100:SecretsoftheBlueZones
Time of India
19-05-2025
- Health
- Time of India
'Hara hachi bu': Japanese have been following this 80% rule for 300 years to live longer
In Okinawa, Japan—home to one of the world's oldest populations—a simple phrase often said before meals is more than a ritual. It's a way of life. ' Hara hachi bu ', meaning "belly 80 percent full", has been quietly influencing how generations eat, think, and live longer. The term surged into wider awareness after the 2023 Netflix docu-series Live to 100: Secrets of the Blue Zones, where explorer Dan Buettner travels to regions known for exceptional longevity. In Okinawa, he observed this practice firsthand. 'This idea teaches each Japanese generation that our portion size is small,' said Asako Miyashita in Women's Health report. She is a registered dietitian nutritionist (RDN) who grew up in Japan. At its heart, 'hara hachi bu' is about moderation—not restriction. And its impact stretches beyond the plate. 5 5 Next Stay Playback speed 1x Normal Back 0.25x 0.5x 1x Normal 1.5x 2x 5 5 / Skip Ads by by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Remember Charlie Sheen's Ex-Wife? You Won't Believe What She Looks Like Now! womensportsonline Learn More Undo 300 Years of eating modestly The origins of 'hara hachi bu' trace back to 1713. Japanese philosopher and botanist Ekiken Kaibara wrote about the concept in his book Yojokun: Life Lessons From A Samurai. The book introduced the idea of 'hara hachi bun me'—to stop eating at 80 percent full—as part of a broader philosophy of self-healing and bodily awareness. Kaibara's own life lent some proof to the theory. 'He lived to be 83, which was rare in the Edo Period—the life expectancy was less than 50 years old,' Miyashita said. Live Events Even today, many Okinawans still speak the phrase aloud before meals. Miyashita recalled her own family doing the same. It acts both as a blessing and a gentle reminder: listen to your body. A slower, more satisfying way to eat For those raised to finish every bite on the plate, the idea of leaving food behind might feel uncomfortable. But according to dietitian Kouka Webb, who was raised on this principle in Japan, 'hara hachi bu' can actually make meals more enjoyable. 'By focusing on the flavours, textures, and aromas of the food, people may get more satisfaction from their meals,' Webb said. She finds herself more aware of what and how often she eats. That, in turn, makes dining feel richer—not restricted. Importantly, the practice isn't meant as a weight-loss tool. ''Hara hachi bu' is not a diet, but a lifestyle ,' said Webb. 'It encourages mindful eating and portion control without the need for strict calorie counting or eliminating certain food groups.' Why does Hara hachi bu give you a break Overeating places a strain on the body—digestively and hormonally. 'When you eat until you're 100 percent full (and beyond that), you slow down digestion, absorption, and metabolism,' Miyashita explained. This, she said, stresses organs like the pancreas, kidneys, liver, and intestines. Webb agrees. 'Eating until you're 80 percent full is associated with a lower risk of acid reflux, bloating, and gastrointestinal issues.' It also appears to help regulate blood sugar, as smaller meals reduce the risk of glucose spikes, a key concern for those managing insulin resistance. Obesity prevalence is just 3 to 4 percent in Japan. In contrast, the UK's rate stands at 25.9 percent, raising the risk of conditions like heart disease and type 2 diabetes. How does 'Hara hachi bu' help? Food isn't just fuel. It's emotional. And often, people eat beyond hunger—out of boredom, anxiety or habit. Webb notes, ''Hara hachi bu' can help distinguish between physical hunger and emotional eating.' Mindful eating, she said, can improve wellbeing and reduce stress. In a 2021 study published in Frontiers in Neuroendocrinology, researchers found women are two to three times more likely to experience mood-related disorders. Practices like 'hara hachi bu' may offer a buffer by fostering a more intentional relationship with food. Can it lower chronic disease risk? Evidence suggests it might. Okinawans who stick to traditional diets—including 'hara hachi bu'—have significantly lower rates of diseases like cancer, stroke, and heart disease. 'Eating until 80 percent full is associated with a lower risk of chronic diseases,' said Webb. A 2009 study in the Journal of the American College of Nutrition reported that incidence of breast, colon, and prostate cancer among Okinawans was about 50 percent lower than the rest of Japan. While more research is needed, the connection between moderation and longevity remains a strong one. Who should not practise this method? Not everyone may benefit equally. Webb pointed out that 'it can be difficult to gauge fullness levels, particularly for people who are not accustomed to mindful eating.' This can lead to eating too much—or too little. For those with a history of eating disorders, caution is key. 'People with eating disorders have lower energy intake than that of people without, therefore, 'hara hachi bu' could be dangerous because their daily intake exponentially decreased,' Miyashita warned. If you're unsure, both experts advise speaking with a healthcare provider before attempting the method. Starting Gently: How to practise 'Hara Hachi Bu' Curious to give it a try? Webb and Miyashita recommend starting with your environment. 'Choose a quiet place with minimal distractions,' said Webb. 'Leave your computer or TV off to avoid further distraction,' added Miyashita. Use smaller dishes to help your brain adjust to reduced portions. Begin meals with non-starchy vegetables and chew thoroughly—at least 15 times per bite. Stop at a 'six or seven' on the hunger scale. Check in with your body. Fullness signals take time. 'It takes about 15 to 20 minutes for your stomach to signal your brain that you are full,' Webb explained. Estimate 80 percent of your plate visually. If you're still unsure, wait before reaching for seconds. 'Wait 15-20 minutes before deciding to eat more,' said Webb. For beginners, a food journal can be helpful. Record what you ate, how much, and how it made you feel. 'Write without judgement and use it as a learning exercise,' said Miyashita. Over time, patterns emerge, and the practice may become second nature. Ultimately, 'hara hachi bu' is about reconnecting with your body. Not in pursuit of perfection, but in the quiet act of listening—one bite at a time.
Western Telegraph
09-05-2025
- Health
- Western Telegraph
Dan Buettner shares how popcorn could help you live to 100
Buettner, 64, is the founder of Blue Zones and the presenter of the popular Netflix documentary 'How to Live to 100'. The National Geographic fellow studies the world's 'blue zones' - otherwise known as areas on our planet where a high proportion of people live well into their old age. The author analyses everything about these areas including their diets and exercise routines to their work habits and relationships within their communities. What snack to eat to live to 100? Popcorn that is air-popped is packed with fibre, complex carbs, and more polyphenols than many vegetables, Buettner says. In an Instagram post, he states: 'It's the best longevity snack might already be in your pantry. 'It's affordable, easy to make, and most importantly it's delicious. Centenarian-approved.' Posted alongside a video clip, Buettner goes on to say how the snack is affordable. 'It's the best snack you can eat to live to 100 but you can also afford,' he adds. 'It's easy to make and store and it's delicious.' Discontinued UK sweets/chocolates What nutrients are in popcorn? Popcorn is a nutritious and relatively low-calorie snack when air-popped and consumed without excessive toppings like butter or salt. High in fibre Low in calories Rich in whole grains Antioxidants Recommended reading: Popcorn contains polyphenols, which are antioxidants with potential health benefits, such as improved blood circulation and digestive health. Buettner is an American author, explorer, storyteller, longevity researcher and public speaker. He co-produced the three-time Emmy Award winning documentary TV mini-series Live to 100: Secrets of the Blue Zones (2023) based on his book by the same name.
South Wales Guardian
09-05-2025
- Health
- South Wales Guardian
Dan Buettner shares how popcorn could help you live to 100
Buettner, 64, is the founder of Blue Zones and the presenter of the popular Netflix documentary 'How to Live to 100'. The National Geographic fellow studies the world's 'blue zones' - otherwise known as areas on our planet where a high proportion of people live well into their old age. The author analyses everything about these areas including their diets and exercise routines to their work habits and relationships within their communities. A post shared by Dan Buettner (@danbuettner) Popcorn that is air-popped is packed with fibre, complex carbs, and more polyphenols than many vegetables, Buettner says. In an Instagram post, he states: 'It's the best longevity snack might already be in your pantry. 'It's affordable, easy to make, and most importantly it's delicious. Centenarian-approved.' Posted alongside a video clip, Buettner goes on to say how the snack is affordable. 'It's the best snack you can eat to live to 100 but you can also afford,' he adds. 'It's easy to make and store and it's delicious.' Popcorn is a nutritious and relatively low-calorie snack when air-popped and consumed without excessive toppings like butter or salt. Recommended reading: Popcorn contains polyphenols, which are antioxidants with potential health benefits, such as improved blood circulation and digestive health. Buettner is an American author, explorer, storyteller, longevity researcher and public speaker. He co-produced the three-time Emmy Award winning documentary TV mini-series Live to 100: Secrets of the Blue Zones (2023) based on his book by the same name.
Forbes
06-04-2025
- Health
- Forbes
Longevity: From Buzzword To Nascent Business Category
The topic of longevity has recently captured the public imagination, thanks in part to the success of Netflix documentaries like Live to 100: Secrets of the Blue Zones and Don't Die: The Man Who Wants to Live Forever. Once confined to niche scientific communities and wellness blogs, the idea of the extending human lifespan—or at least improving the quality of later years—is now entering mainstream conversation. In January 2021, Nature, one of the most popular journals in the life sciences field, began publishing a journal dedicated to aging called Nature Aging. In addition, a report by found that the amount of investment in this field has grown steadily over the past decade. A number of high-profile figures are backing the space. Jeff Bezos reportedly has invested in Altos Labs, which is focused on cellular reprogramming. Alphabet's Calico Life Sciences is another key player, exploring how biology and machine learning can combine to extend human life. And in one of the largest known personal investments in the space, OpenAI CEO Sam Altman reportedly committed $180 million of his own money into Retro Biosciences, a startup aiming to extend human lifespan by ten years. These bold moves suggest that longevity is no longer a fringe idea—it's becoming a serious venture category. But for all the headlines and hype, longevity remains an emerging and somewhat amorphous sector. Are we trying to live longer, or live better? Some initiatives aim to extend the human lifespan, pushing the boundaries of biological possibility; whereas others are focused on the improving the health span—reducing and even aiming to prevent the number of years people spend in poor health. In addition, the science is still unsettled. Many of the businesses receiving significant capital are building on promising—but still emerging—research. This creates a uniquely complex environment for investors, entrepreneurs, and researchers alike. Navigating the longevity space requires not only technical and scientific literacy but also a healthy dose of skepticism. As the field gains traction, the challenge lies in separating breakthroughs from buzzwords, and robust evidence from mere enthusiasm. In the midst of this uncertainty, one initiative is trying to bring order to the chaos. Longevity Global, a nonprofit founded by neuroscientist and entrepreneur Dr. Christin Glorioso, is building a global community to connect researchers, entrepreneurs, and investors in the longevity ecosystem. Communities like Longevity Global play a vital role in shaping nascent fields. Academic research has long shown that communities are critical in the early stages of market formation. They help legitimize the space, encourage knowledge sharing, and accelerate innovation. Glorioso, who is also CEO of NeuroAge Therapeutics, which uses AI to track and prevent brain aging, started the organization out of a personal need. 'When I launched my company in 2022, I was looking for a community of like-minded people interested in the longevity space, but couldn't find many,' she explains. That absence inspired action. Today, Longevity Global has grown to over 926 members, with a unique mix of stakeholders: 44% are entrepreneurs, 38% are researchers, and 15% are investors. The organization is designed to foster peer-to-peer learning, focusing not only on scientific developments but also on the business of longevity—how to fund, scale, and build credible ventures in a field still defining its boundaries. It acts as a connective tissue for the ecosystem, helping stakeholders find collaborators, learn from one another, and collectively solve the complex problems associated with aging. The community is expanding globally, with chapters in San Francisco, New York City, Dubai, Switzerland, and, most recently, Boston. "Boston has the elements of a great longevity ecosystem—cutting-edge research and a thriving startup scene," says Justin Taylor, Head of the Boston Chapter. "We're building a collaborative community to help advance it further." Recognizing the accelerating role of AI in longevity research, the Boston chapter—together with partners Mindvyne and host the Aging Code Summit in June. The event will explore the future of aging through the lens of AI and feature a pitchfest showcasing longevity startups, offering a front-row seat to some of the most promising ideas in the field. As longevity continues to evolve from concept to category, it will require more than just capital—it will need coordination, credibility, and collaboration. Communities that bring together stakeholders across science, startups, and finance may influence how this field matures. In the years ahead, the success of the longevity sector may depend less on isolated breakthroughs and more on the ecosystem's ability to learn, adapt, and grow together.
Yahoo
17-03-2025
- Health
- Yahoo
Secrets of longevity from the world's 'blue zones'
The average life expectancy in the U.S. is just over 78 years — but in certain countries and regions, more people make it past 100, seemingly without even trying. What are the secrets of these pockets of the world — known as "blue zones" — where residents have not only more longevity, but more healthy years? Dan Buettner, a Florida-based author, explorer and longevity researcher who first coined the term "blue zone," embarked on a mission to find out. Woman, Age 107, Has A Few Big Secrets Of Living A Long, Happy Life "Only about 20% of how long you live is dictated by your genes," he told Fox News Digital during an on-camera interview. "The other 80%, we reason we might find among the longest-living populations." For the recent Netflix documentary "Live to 100: Secrets of the Blue Zones," Buettner visited five destinations — Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, California — to discover why they have the highest rates of living centenarians. Read On The Fox News App "We verified ages and found that in these areas, people were living about 10 years longer at middle age," he said. Wwii Veteran Turns 100, Reveals The Secrets Of A Long, Healthy Life "It's because they're not suffering from the diseases that are plaguing us, like type 2 diabetes. They're not dying of cardiovascular disease prematurely, or dementia, and they have 40% lower rates of cancer." Buettner and his team of demographers and researchers investigated the lifestyle and environmental characteristics in these five areas to determine what people may be doing differently. "The big insight we learned from blue zones is that in places where people are actually living longer, it's not because they try," Buettner said. "In America, we tend to pursue health. We try to identify the right diet or exercise program or supplement regimen — but our brains are hardwired for novelty." "We're constantly bombarded and bamboozled by new health news and people — and in blue zones, they never tried to live a long time." The reason for this longevity, according to Buettner, is that they live in environments where the healthy choice is easy. One of the characteristics most blue zones share is their walkability, as people walk to work, school, friends' homes or gardens. "They're getting 8,000 to 10,000 steps a day without thinking about it," Buettner said. Also, the cheapest and most convenient foods in blue zones are unprocessed. "People in blue zones also eat healthier, as they consume primarily whole, unprocessed, plant-based foods," Buettner noted. The average American eats about 220 pounds of meat a year, which he believes is "too much." "I'm not advocating a no-meat diet, but I will tell you, people in blue zones eat about 20 pounds of meat a year, so about once a week as a celebratory food — and they are getting all the nutrients they need." People also eat far more fiber in these areas, Buettner found. "In blue zones, the cheapest and most accessible foods were full fiber," he said. "They pull them out of their garden … whole grains or beans are the cornerstone of every longevity diet in the world." Fresh Food Consumption Could Help Solve Diet-related Illness: Experts Fiber is often neglected in the American diet, Buettner said, with only about 5% to 10% of Americans getting enough. "If you don't get enough fiber, it often goes to work at the mucous membrane and creates a certain permeability or leaky gut, and that causes all kinds of problems," he warned. Studies have shown that people who wake up and have a sense of purpose, whether it's a duty, a passion or an outlet, have greater health outcomes. "The blue zone purpose almost always includes an altruistic dimension," Buettner shared. "There's almost always doing it for the next generation, or for the community or their church. There's always some philanthropic dimension to their purpose." "In blue zones, we see very clearly that people are connecting face to face, probably five to six hours a day," Buettner said. People in these areas often live in extended families. "Grandma never gets lonely, because she lives upstairs and helps with the garden," Buettner shared as an example. "She helps cook food and she helps with childcare. And the kids do better because they're getting better attention. And it's this virtuous circle." In blue zones, people typically live in communities where they care about each other, he added. "They're not spending nearly as many stress hormones arguing about things — and there's more time for laughter when you're not angry." Data shows that people who regularly go to church live anywhere from four to 14 years longer than people who don't, Buettner noted. "You can't measure faith, but you can measure religiosity," he said. "Scientists simply ask people how often they show up at church, temple or mosque, and then they compare the longevity of the people who show up to those who don't show up at all." Warding Off Dementia Means More Reading, Praying And Listening To Music: Study Part of this likely stems from the fact that churchgoers have a built-in community, he said, as loneliness has proven to be "toxic." "Religious people are also less likely to get involved in risky behaviors, and they often have a sense of purpose, which is their faith in God," Buettner added. Those who worship on Sunday may also benefit from having one day a week where they "stop everything." "Being human is inherently stressful, and church gives us an hour or maybe a couple of hours where we fully take the focus off of our everyday life and troubles, and we get to sort of elevate to a higher plane and focus on a greater good," Buettner said. The act of prayer itself could also "stack the deck" in favor of longevity and health, he added. "By the way, people who sing in the choir actually even live longer," Beuttner said. "So if you want a little extra bump, join the church and sing in the choir." In his visits to blue zones, Buettner found that the residents are usually early to bed, early to rise. "They have kind of two sleeps, where they'll go to bed shortly after sunset, and then get up at 3 or 4 a.m. and do some chores, and then go back to sleep until sunrise," he told Fox News Digital. Click Here To Sign Up For Our Health Newsletter Napping is also very common throughout all blue zones. "And some good research shows that people who take a 20-minute nap five days a week have significantly lower rates of cardiovascular disease and about 30% lower rates of cardiovascular mortality," Buettner said. "So napping is definitely part of the blue zone approach to longevity." Overall, he concluded, anyone can benefit from the lessons learned from the blue zones — primarily the importance of keeping people healthy in the first place. "It's about shaping their environment so that healthier choices are easier or unavoidable and setting them up for success, so they're subconsciously making better decisions on a day-to-day basis for years or decades," Buettner said. For more Health articles, visit "Blue zones give us a very clear set of choices and environmental factors that would help us mindlessly get the years we deserve." "That's what works in all the blue zones, and it will indisputably work for you — whether you live in Akron, Ohio, or New York City or Los Angeles."Original article source: Secrets of longevity from the world's 'blue zones'
