Blue Zones

Podcast Version
(With NotebookLM)

What Executives can Learn from the Holistic Approach to Longevity in Blue Zones
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Some regions around the globe, known as Blue Zones, have significantly higher than average lifespans. These include Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California). These areas exhibit unique characteristics that contribute to the longevity of their residents. Dan Buettner analyzed the nine components of their holistic approach in the Netflix series “Live to 100: secrets of the Blue Zones.”

​Based on this, we have provided practical tips for busy executives looking to incorporate these longevity practices into their lives.

Key Components of the Blue Zones Lifestyle

1. Move Naturally

• Description: Inhabitants of Blue Zones engage in natural physical activities, such as walking, gardening, and performing household chores, rather than structured exercise routines.
• Tip for Executives: Incorporate movement into your daily routine. Use stairs instead of elevators and take the opportunity to move around during short breaks. You can help your team by including walking meetings and investing in standing desks.

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2. Find Purpose

• Description: Having a sense of purpose, or “Ikigai” in Japanese, is common. This sense of purpose drives daily activities and contributes to mental well-being.
• Tip for Executives: Identify and pursue what brings you joy and fulfillment beyond work. Whether it's a hobby, volunteering, or mentoring, allocate time for activities that provide a sense of purpose. As an executive you can formalize this benefit, by allowing employees to invest time on their preferred good causes.

​3. Allow a Downshift

• Description: Blue Zone residents manage stress through various practices like meditation, prayer, naps, and socializing, which help reduce inflammation and stress-related illnesses.
• Tip for Executives: Incorporate stress-reducing practices into your daily schedule. Short meditation sessions, mindful breathing exercises, and brief naps can significantly impact your stress levels. Replacing a meeting room into a mindfulness or quiet room, can help reset the brain for a more productive day. Investing in a breathing class, can help the mental health of employees.

4. 80% Meals

• Description: Known as “Hara Hachi Bu” in Okinawa, this rule involves eating until you are 80% full, which prevents overeating and helps maintain a healthy weight.
• Tip for Executives: Practice mindful eating. Serve smaller portions and eat slowly to allow your body to signal when it is full, reducing the likelihood of overeating. Companies’ restaurants can easily adapt their portions to support this, or at least provide this option to reduce waste and cut costs.

5. Predominantly Plant-Based Diet

• Description: Diets in Blue Zones are predominantly plant-based, rich in vegetables, fruits, legumes, and whole grains. Meat is consumed sparingly, often limited to celebrations or special occasions.
• Tip for Executives: Opt mainly for plant-based meals during the workweek. Incorporate easy-to-prepare dishes like salads, grain bowls, and vegetable stir-fries into your routine. Consider meal prepping on weekends to save time. Also, companies can provide healthy alternatives or redesign the meat options with a different ratio by reducing the meat portion versus vegetables.

6. Reduce Alcohol Intake

• Description: Moderate alcohol consumption, particularly red wine, is common in Blue Zones, often enjoyed with meals and in social settings.
• Tip for Executives: If you drink, do so in moderation and preferably with meals. The market is evolving to provide more alcohol-free alternatives to reduce the social pressure. Provide some exciting alcohol-free alternatives (mocktails) at company events and gatherings,

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7. Foster Belonging

• Description: Most Blue Zone residents belong to a faith-based community, and attending services four times per month can add up to 14 years of life expectancy.
• Tip for Executives: Engage in community or spiritual activities that resonate with you. This could be through religious services, meditation groups, or other communal gatherings. Allowing employees to express their faith or organize groups in the company can reinforce their belonging and support corporate culture.

8. Prioritize your Loved Ones

• Description: Family is a priority in Blue Zones. Elders are cared for, and children often live near their parents, ensuring a strong family bond.
• Tip for Executives: Prioritize family time. Schedule regular family dinners or activities and stay connected with loved ones through calls or visits, even amidst a busy schedule. Also give your employees the same grace.

9. The Right Tribe

• Description: The social networks of Blue Zone residents support healthy behaviors. They surround themselves with people who reinforce positive health habits.
• Tip for Executives: Cultivate a supportive social network. Engage with friends and colleagues who share similar health goals and encourage one another in maintaining healthy habits. A company can create a real added value by organizing more groups and events. It can be a great way to get people to come back to the office as well.

Implementing Blue Zone Principles as a Busy Executive

Balancing a demanding career with a healthy lifestyle can be challenging, but integrating Blue Zone principles is achievable. Here are a few practical steps:

• BODY
  • Schedule Movement: Set reminders to move every hour. Find an exciting challenge to motivate you to move daily, or find a coach to keep you on track.
  • Plan and Prep: Dedicate time on weekends to plan and prep meals. This reduces the temptation to opt for unhealthy fast food during busy weekdays.
  • Stay Hydrated: Keep a water bottle at your desk and stay hydrated, as proper hydration is crucial for overall health.
• MIND - Mindfulness Practices: Incorporate mindfulness into your daily routine. Included some slow, long, deep breathing exercises in between meetings, to reduce stress.
• SOUL - Create Boundaries: Establish boundaries between work and personal life. Make time for family dinners and social engagements, even if it means blocking out your calendar. Take time off and disconnect to reinvigorate.

 
By adopting these small, but significant, changes, busy executives can align their lifestyles with the longevity-enhancing habits observed in Blue Zones, ultimately leading to a healthier, more fulfilling life. It is a great foundation for a more dynamic professional career and boosts your performance to meet and exceed your endurance objectives for years to come.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
 
BONUS TIP COACH GLENN:
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In my childhood, I was raised with the mentality that you had to eat everything on your plate. In hindsight, this was not a correct education. Research shows that it’s better to stop eating when you are no longer hungry or even before. So, you should fill only 80% of your plate, or trick your brain by using and filling a smaller starter.


Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!