Longevity Decoded

"In five places, people routinely live past 100. Their secret isn't genetics—it's daily habits."

Key Sections

The Longevity Code Revealed

Blue Zones: Okinawa, Sardinia, Nicoya, Icaria, Loma Linda

The Power 9 Longevity Principles

1. Move Naturally

• No gym, build movement into daily life
• Garden, walk, cook from scratch
• Movement every hour > one workout

2. Purpose (Ikigai)

• Reason for waking up
• Adds up to 7 years
• Complete: "The world needs me because..."

3. Stress Management

• Daily rituals to shed stress
• Okinawans pray, Ikarians nap, Sardinians happy hour

4. 80% Rule (Hara Hachi Bu)

• Stop eating at 80% full
• Eat slowly, put fork down between bites

5. Plant-Forward Diet

• Meat ~5x/month
• Focus: beans, whole grains, vegetables
• 1 cup beans daily

6. Wine at 5 (with friends)

• Moderate, regular, with food/community

7. Faith & Community

• Adds 4-14 years
• Regardless of denomination

8. Family First

• Keep aging parents/grandparents nearby
• Invest in children/partners

9. Right Tribe

• Social circles influence health
• Happiness/obesity/smoking spreads through networks (Framingham Study)

Morning Connection Ritual

Ask daily:

• Who will I connect with?
• How will I contribute to something bigger?
• What will bring me joy?

Weekly Practice: "Design Your Balanced Day"

1. Plan 1 meaningful connection
2. Include 1 act of service
3. Schedule 1 moment of joy
4. Build in gentle movement
5. End with gratitude