Foundations of Youth 

Want to eat like a centenarian? The longest-lived people globally eat diets centred around vegetables, legumes, whole grains, nuts, and lots of variety. Fermented foods such as miso, kimchi, and yogurt abound, feeding a diverse gut microbiome linked to better immunity and lower rates of chronic disease.

Processed and ultra-processed foods, on the other hand, are associated with higher risks of heart disease, cancer, and early death—every extra 10% of diet from ultra-processed foods may increase all-cause mortality by 14%. The big dietary secret is plenty of fiber, color, and minimally processed fare—your body, microbiome, and mitochondria will thank you.

A restful night's sleep is your body’s tune-up. Epidemiological studies consistently link 7–9 hours of quality sleep per night with the lowest rates of cardiovascular disease, dementia, diabetes, and early death. Chronic sleep deprivation (under 6 hours) increases inflammation and accelerates biological aging—shown via DNA methylation “clocks.” Deep, uninterrupted sleep improves cognitive function, immune surveillance, and metabolic health.

For longevity, aim for a calming sleep routine, dark and cool room, and regular hours—even on weekends (sorry, night owls).

Moving your body is the closest thing to a fountain of youth.

Aerobic exercise (like brisk walking, swimming, or cycling) is golden for cardiovascular health. Studies support 150–300 minutes per week of moderate to vigorous exercise, which can extend life by up to 7 years.

Strength training at least twice weekly preserves muscle and bone. Outdoor movement offers added perks—vitamin D, mental refreshment, and lower rates of depression.

Mix it up: stairs or trails, yoga or pickleball, garden or kettlebell!

Humans are social primates—loneliness is as risky for mortality as smoking 15 cigarettes a day. Large meta-analyses show people with rich social networks have significantly longer lives and lower rates of depression, cardiovascular disease, and immune dysfunction. Community ties and purpose boost physical and cognitive resilience, especially as we age. Weekly catch-ups, group activities, and meaningful friendships are all powerful “prescriptions” for healthspan.

Sauna bathing (Finnish studies) has been linked to up to a 40% reduction in cardiovascular mortality and a lower risk of dementia.

Cold exposure may boost mood and reduce inflammation, though long-term data is still emerging.

Mindfulness, meditation, and non-sleep deep rest practices improve stress hormones, slow biological aging (according to epigenetic clocks), reduce depression, and boost immunity.

"Forest bathing" has been shown to lower blood pressure and stress while improving mood and immune function.

Pick your favorite, as they all dial down your “biological speedometer.”

Regular non-exercise movement—walking, gardening, household chores—plays a huge role in healthspan. Studies show that even if formal workouts are limited, staying active throughout the day lowers risk of heart disease, obesity, diabetes, and even some cancers. People in Blue Zones rarely "exercise"—they just keep moving.

Chronic stress ages your cells, but managing stress slows the clock. Meditation, yoga, breath work, and social support all lower inflammatory markers, improve epigenetic aging, and buffer against chronic disease. Techniques like gratitude practice and positive psychology also improve resilience and healthy aging.

Smoking is the ultimate anti-longevity habit—cutting life expectancy by up to 10 years. Even light-to-moderate alcohol use has been linked to increased cancer risk, brain atrophy, and all-cause mortality. Centenarian populations tend to be light social drinkers or abstain entirely. For best results: don’t smoke, limit or avoid alcohol, and skip recreational drugs for a longer, clearer life.

Yes! Common themes include plant-heavy home-cooked meals, regular movement, napping or relaxation rituals, community involvement, strong sense of purpose, and daily time outdoors. These routines weave into a “culture of longevity”—something anyone can practice with intentional lifestyle shifts.

Recent reviews have debunked the myth that "Blue Zones" (Okinawa, Sardinia, Ikaria, etc.) are true outliers for human longevity—most claims of extraordinary numbers of centenarians in these regions stem from record-keeping errors and, sometimes, pension fraud. When birth and death records are carefully audited, these zones do not stand out compared to places with accurate data.

However, the habits observed in these communities—eating a mostly plant-based, minimally processed diet, daily movement, strong family and social ties, regular stress reduction, and a sense of purpose—remain strongly linked to better healthspan and longevity in high-quality studies from many countries. The "Blue Zone" lifestyle is not a magic bullet, but it does echo proven, foundational tactics for living healthier and longer lives across the globe.

What do we actually know about the life and habits of centenarians?

We actually know quite a bit—thanks to large, validated studies—about the day-to-day lives and habits shared by centenarians (people living to 100+):

• Diet: Most centenarians eat a diverse, plant-forward diet, high in vegetables, legumes, whole grains, and relatively low in processed foods and salt. They often eat until satisfied, not stuffed. 

• Smoking & Alcohol: The majority never smoked; moderate or rare alcohol consumption is common. 

• Social & Mental Health: Strong social networks, a sense of purpose, community belonging, and good sleep are nearly universal. They practice optimism, resilience, and adapt well to change and setbacks. 

• Physical Activity: Regular, gentle movement—walking, chores, gardening—remains part of life well into advanced age, even if formal exercise is rare. 

• Medical Management: About half use medications for blood pressure or heart health, but disability and frailty rates are still lower than average for their age. 

• Disease Patterns: Many centenarians delay or even avoid major age-related diseases (like heart attack and stroke) rather than just surviving them more effectively. Their healthspan—that is, years lived in good health—tends to be long. 

• Personality: Traits like conscientiousness, low neuroticism, resilience, and adaptability are common. 

In sum, while genetics play a part, the clearest pattern is a life of moderation, diversity, connection, and movement—mixed with a healthy dose of adaptability and positive outlook. These are the threads that repeatedly show up in centenarian research around the world.