Dan Buettner

An expert on human longevity reveals the sometimes unusual but effective secrets of diet, behavior, fitness, and attitude collected from long-lived communities around the world, revealing the critical everyday lifestyle choices and behavior that correspond to a longer, healthier life. 35,000 first printing.

Nicoya, Costa Rica

matej yangwao

** spoiler alert **
           Book summarize study on Blue Zones around world that's it's not gene which carry centenarian but lifestyle, you live and food -- how and what you eat.

Going with caloric restriction corelates with scientific papers I've read and other factors in book as well are recognized by bio hacking communities.

Effectively, applying techniques from book to life can give you spare decade of vivid brain and body.

≥The most important determinant of longevity is our lifestyle, not our genes.

≥The Sardinians, for instance, live a very active and natural life. They spend most of their days outdoors, move and get around with their feet, and eat a natural Mediterranean diet.

≥When you are physically active, your body and mind will be in great condition and the process of aging will be slowed down considerably.

≥if exercise is already part of your daily activity, make sure your workout routine includes a combination of aerobic, balancing, and muscle-strengthening activities.

≥“Hara Hachi bu” — a reminder to stop eating when their stomachs are 80% full. This simple but powerful cultural practice of calorie restriction and mindful eating is one of the reasons that Okinawa has the highest percentage of centenarians in the world.

≥Caloric restriction is an important factor in longevity; it reduces your chances of having a heart attack.

≥When you cut back calories, you lose weight. Studies have shown that losing just 10% of one’s body weight helps to lower blood pressure and cholesterol, which reduces the risk of heart disease.

≥In the long run, the key to eating in moderation is emulating the environment and habits of the Okinawan people.

≥Indeed, a number of scientific research has established the fact that diets with very little to no meat consumption are associated with living longer. Some people worry that a plant-based diet may not provide enough protein and iron.

≥Our bodies can’t store protein. When we consume too much protein, the body simply takes the amount required to maintain it and convert the rest to calories, and eventually to fat. In the same vein, too much iron may be bad for you, because irons are believed to play a role in generating free radicals in the body.

≥. In essence, people who know their life purpose, people who have something to get up for in the morning, something that made a difference, live longer, better lives.

≥In fact, the Okinawan sense of family and togetherness transcends this life. Okinawa elders start the day by honoring their ancestors’ memories. Gravesites are often furnished with picnic tables so that family members can celebrate Sunday meals with deceased relatives.

≥Investing in your children when they are young helps assure they’ll invest in you when you’re old.

Sarah Wakefield 

Interesting read about different societies that have a history of long and healthy lives.

Nicoya, Costa Rica

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