Mystery of World's Oldest Human | The Secret of Living 120+ years | Dhruv Rathee

Summary

This video tells the story of Jeanne Louise Calment, who lived to 122 years, making history as the longest-living person. It explores the factors behind her longevity and focuses on research into lifestyle choices in regions known as Blue Zones, where people live exceptionally long lives. Key habits for longevity include natural movement, a sense of purpose, stress reduction, eating in moderation, a plant-based diet, social connection, and prioritizing family. The video offers insights into how these habits can help anyone live a longer, healthier life.

Takeaways

• 😀 Jeanne Louise Calment lived to be 122 years old, making her the oldest person in recorded history.
• 🚶‍♀️ People in Blue Zones live longer due to natural movement, walking instead of driving, and engaging in regular physical activities like gardening.
• 💪 Purpose-driven living, like Japan’s concept of 'Ikigai,' increases life expectancy by providing individuals with motivation and meaning.
• 😌 Stress management is crucial to longevity, with practices like napping, praying, and social interaction helping to reduce chronic stress.
• 🍽️ Eating in moderation, as seen in the 80% rule (Harahachibu), promotes longevity by preventing overeating and slowing down aging.
• 🌱 A plant-based diet, rich in vegetables, whole grains, and legumes, is a common factor among centenarians in Blue Zones, contributing to longer lives.
• 🥂 Moderate alcohol consumption, specifically red wine, is common in some Blue Zones, although modern research suggests reducing alcohol intake is healthier.
• 🕊️ Belonging to a faith-based or community group enhances life expectancy by fostering social connections and providing a sense of purpose.
• 👪 Family is prioritized in Blue Zones, with elders often living with or near their children and grandchildren, strengthening family bonds.
• 🤝 Friendships and social circles in Blue Zones reinforce healthy habits and provide emotional support, promoting a longer, happier life.

Q & A

Who was Jeanne Louise Calment, and why is she significant in history?

Jeanne Louise Calment was a French woman born in 1875 in Arles, France. She is significant for holding the world record for the longest human lifespan, living to the age of 122 years.

What key historical events did Jeanne Louise Calment live through?

Calment witnessed major events like the construction of the Eiffel Tower in 1889, both World Wars, the rise of Hitler, the moon landing in 1969, and the advent of computers and the internet.

What is the 'Danish twin study' and what did it conclude about longevity?

The Danish twin study analyzed over 2,800 twins and concluded that genetics contribute to only 20% of an average human’s lifespan, while 80% is influenced by lifestyle and environmental factors.

What are the five regions identified as Blue Zones, where people live significantly longer lives?

The five Blue Zones are Sardinia (Italy), Okinawa (Japan), Loma Linda (California, USA), Icaria (Greece), and Nicoya Peninsula (Costa Rica). People in these regions tend to live longer due to specific lifestyle habits.

What is the 'Power 9' and how does it relate to longevity?

'Power 9' refers to nine lifestyle habits identified by Dan Buettner and his team in Blue Zones that contribute to longevity. These habits include natural movement, having a sense of purpose, reducing stress, and plant-based diets.

What is the significance of the 'Ikigai' concept in Japanese culture?

'Ikigai' means 'a reason for being' in Japanese. It signifies having a sense of purpose, which has been found to increase life expectancy by up to seven years in Okinawa's Blue Zone.

What is the 80% rule, and how does it affect health?

The 80% rule, known as 'Harahachibu' in Japan, advises people to eat until they are 80% full. This habit, followed in Blue Zones like Okinawa, has been linked to healthier living and longer lifespans by avoiding overeating.

Why is the plant-based diet a common factor in the Blue Zones?

In Blue Zones, people predominantly follow plant-based diets, which include vegetables, whole grains, beans, and tubers. This diet is associated with reduced risks of diseases such as diabetes, cancer, and dementia, contributing to longevity.

How does belonging to a faith-based community contribute to longevity?

People in Blue Zones who regularly participate in faith-based or community activities tend to live longer. Studies have shown that attending faith-based services four times a month can increase life expectancy by 4 to 14 years.

What role does family play in the longevity of people in Blue Zones?

People in Blue Zones prioritize family by living close to their aging parents and grandparents and committing to lifelong partnerships. Strong family bonds contribute to emotional well-being, which is linked to longer life expectancy.

Outlines

00:00

👶 Jeanne Louise Calment: A Journey Through History

This paragraph introduces Jeanne Louise Calment, born in 1875 in Arles, France, and highlights her extraordinary longevity. It narrates key historical milestones during her lifetime, including the invention of cars and airplanes, the construction of the Eiffel Tower, World Wars, and major global events. The paragraph emphasizes how she lived through significant periods of history, ultimately passing away in 1997 at the age of 122, setting a world record for longevity.

05:01

🌍 Discovering the Blue Zones: Places of Longevity

This paragraph delves into the concept of 'Blue Zones,' regions where people live exceptionally long lives. It mentions early studies, such as the Danish twin study, and the work of Dan Buettner and his team in identifying five Blue Zones around the world: Sardinia (Italy), Okinawa (Japan), Loma Linda (California, USA), Icaria (Greece), and Nicoya Peninsula (Costa Rica). The paragraph introduces the central question of why people in these regions live longer and hints at lifestyle choices as the key factor.

10:03

🚶 Move Naturally: The First Power 9 Habit

The first habit of long-living individuals in Blue Zones is 'Move Naturally.' Unlike the modern sedentary lifestyle, people in these regions engage in regular physical activity without structured workouts. Daily movements, such as walking, gardening, or sitting on the floor, are integrated into their routines. Studies highlight the negative impact of sitting for long periods, emphasizing that simple activities like walking for 11 minutes a day can reduce the risk of premature death by 25%. The message is clear: incorporating natural movements into daily life is vital for longevity.

15:03

💡 Purpose: Ikigai and the Plan de Vida

This paragraph explores the importance of having a sense of purpose in life, which can increase life expectancy by up to 7 years. In Blue Zones like Okinawa, the concept of 'Ikigai' (a reason for being) and Costa Rica's 'Plan de Vida' are central to living longer. It explains that having a purpose doesn't have to be world-changing; even simple, fulfilling activities such as volunteering, pursuing hobbies, or caring for others can provide long-term satisfaction and contribute to longevity.

20:06

😌 Downshift: Managing Stress for Longevity

Chronic stress is identified as a major factor in accelerating aging and increasing the risk of numerous diseases, including heart attacks, diabetes, and cancer. In Blue Zones, people have daily rituals that help them manage stress, such as honoring ancestors in Okinawa, praying in California, taking naps in Greece, or enjoying a happy hour in Sardinia. The paragraph encourages adopting stress-reducing habits like meditation, prayer, family time, and naps to maintain health and improve longevity.

🍽️ 80% Rule: Eat Until You’re 80% Full

In Blue Zones, the practice of eating only until 80% full, known as 'Harahachibu' in Japan, is a common habit that contributes to longevity. This concept of portion control is echoed in ancient Ayurvedic principles and modern scientific research, which show that eating less leads to numerous health benefits. Fasting, another ancient practice, is mentioned as having proven scientific benefits for reducing the pace of aging and extending lifespan, based on studies conducted on animals and humans.

🥗 Plant-Slant Diet: A Vegetarian Approach to Longevity

The sixth habit of Blue Zones is following a plant-based diet. Residents of these areas primarily consume vegetables, beans, whole grains, and tubers, with limited meat consumption. The paragraph discusses the health benefits of a plant-based diet, which has been shown to reduce the risk of various diseases such as diabetes, dementia, cancer, and depression. A 2023 meta-analysis supports the idea that plant-based diets contribute to longevity, with 95% of centenarians in Blue Zones following this type of diet.

🍷 Wine@5: A Controversial Habit

Moderate alcohol consumption, particularly red wine, is a common habit in some Blue Zones, such as Sardinia. The paragraph discusses the health benefits attributed to the antioxidants in red wine, like resveratrol, which can improve cholesterol levels. However, it also acknowledges that more recent research suggests that any amount of alcohol may be harmful. The conclusion is that the centenarians are living long despite consuming wine, not because of it, and similar benefits can be obtained from eating grapes directly.

🤝 Belonging: The Importance of Community and Faith

This paragraph highlights the importance of being part of a faith-based or social community, which has been shown to increase life expectancy by 4 to 14 years. Centenarians in Blue Zones are often active members of religious or social groups, which provide them with a sense of belonging, purpose, and peace. Volunteering, charity work, or attending religious services are ways to foster this sense of community, which plays a crucial role in enhancing well-being and longevity.

👪 Loved Ones First: Prioritizing Family for Longevity

Centenarians in Blue Zones place great importance on family. Many live close to or with their aging parents and grandparents, stay committed to one life partner, and invest time and affection in their children. The paragraph emphasizes that prioritizing family relationships contributes to longer life expectancy, as strong family bonds provide emotional support and stability, which are key factors in healthy aging.

👫 Right Tribe: Surround Yourself with the Right People

The final point in the Power 9 habits is the importance of social circles. In Blue Zones, people have close-knit groups of friends who support healthy behaviors. The paragraph explains how habits such as smoking or exercising are contagious within social networks, so surrounding oneself with friends who encourage good habits can greatly influence longevity. Having a 'right tribe' ensures that healthy behaviors become a natural part of life.

🏙️ Singapore: A New Blue Zone in the Making

Dan Buettner suggests that Singapore could become the sixth Blue Zone due to its progressive government policies that promote healthy living. Singapore has implemented strategies like subsidizing healthy food, taxing junk food, encouraging walking, and offering tax breaks for families living near their elderly parents. These policies have resulted in a significant increase in life expectancy, positioning Singapore as a potential new Blue Zone.

💯 Your Path to Living a Century

In the conclusion, the speaker encourages viewers to adopt the nine lifestyle habits discussed in the video to increase their chances of living a long, healthy life. While it may require luck to reach 120 years, following these habits can easily help anyone live to 100. The video ends with a teaser for another video on the negative lifestyle habits of the world's most unhealthy country.

Keywords

💡Blue Zones

Blue Zones refer to specific geographic areas where people live longer than average, often surpassing 100 years. These regions, identified by Dan Buettner, share common lifestyle and environmental factors that contribute to longevity. In the video, five such regions are highlighted, including Sardinia, Okinawa, and Loma Linda, where residents’ habits—like regular movement and plant-based diets—are key to their extended lifespans.

💡Ikigai

Ikigai is a Japanese concept meaning 'a reason for being' or 'life purpose.' It emphasizes having a sense of purpose or motivation that drives individuals, even into old age. In the video, this is identified as one of the factors contributing to the longevity of Okinawan residents, who continue to engage in meaningful activities, rather than retiring.

💡Harahachibu

Harahachibu is a Japanese practice of eating until one is 80% full, rather than overeating. This habit promotes moderation in food consumption and is linked to longevity in the Okinawan Blue Zone. The video discusses how this method helps control calorie intake, contributing to a longer, healthier life.

💡Power 9

Power 9 refers to the nine common lifestyle habits identified in Blue Zone residents that contribute to their longevity. These habits include 'Move Naturally,' 'Purpose,' 'Downshift,' and others. The video outlines how these behaviors, like regular movement and maintaining close social connections, help people in these regions live longer.

💡Move Naturally

Move Naturally is one of the Power 9 habits, emphasizing regular, natural movement as part of daily life. Rather than structured exercise routines, people in Blue Zones engage in activities like gardening or walking, which keep them physically active. The video contrasts this with modern sedentary lifestyles and explains how small, frequent movements can extend life expectancy.

💡Downshift

Downshift refers to stress-relief rituals practiced in Blue Zones, such as prayer, napping, or spending time with family. These activities help individuals reduce chronic stress, which is linked to accelerated aging and various diseases. The video illustrates how these stress-reducing practices contribute to a longer life by improving overall health.

💡Plant-based Diet

A plant-based diet, or Plant Slant, is a dietary pattern seen in Blue Zones, where most meals consist of vegetables, beans, and whole grains, with little or no meat. This type of diet is linked to lower rates of chronic diseases and longer life expectancy. The video explains how this habit helps Blue Zone residents avoid many health issues common in other parts of the world.

💡Wine@5

Wine@5 refers to the moderate consumption of alcohol, particularly red wine, seen in some Blue Zones like Sardinia. While earlier research suggested that moderate wine consumption could have health benefits, the video also notes that newer research shows that abstaining from alcohol is healthier. It emphasizes that longevity in Blue Zones occurs despite, not because of, moderate alcohol consumption.

💡Social Connections

Social connections, including family ties and friendships, are central to the well-being of Blue Zone residents. The video discusses how prioritizing loved ones and maintaining close-knit social circles positively influences longevity. Strong social ties help reduce stress and provide emotional support, contributing to better health and longer life.

💡Danish Twin Study

The Danish Twin Study was a scientific study conducted between 1870 and 1900 to understand the factors contributing to longevity. It concluded that genes account for only about 20% of a person’s lifespan, while 80% is influenced by lifestyle and environment. The video references this study to explain that longevity is more dependent on lifestyle choices than genetic factors.

Highlights

Jeanne Louise Calment, born in 1875, holds the record for the longest confirmed human lifespan at 122 years.

In 1889, when Louise was 14, the Eiffel Tower was built in Paris, marking a significant historical event during her lifetime.

At 21, Louise got married in 1896, the same year Mahatma Gandhi moved to South Africa.

In 1934, Louise experienced personal tragedy with the loss of her daughter to a lung infection.

Louise's husband passed away in 1942 during World War II when she was 64 years old.

By 1969, at the age of 94, Louise witnessed humans landing on the moon.

At 110, Louise moved to a nursing home, and by 1988, she became globally recognized as the oldest living human.

Dan Buettner's 'Blue Zones' research identifies five regions where people live significantly longer lives due to lifestyle choices.

Nine lifestyle habits, known as 'Power 9,' were identified in these Blue Zones, such as moving naturally, having a sense of purpose, and downshifting stress.

The '80% rule' from Okinawa advises stopping eating when 80% full, a practice linked to longevity.

A predominantly plant-based diet, known as 'Plant Slant,' is a key commonality among centenarians in the Blue Zones.

Okinawans practice 'Ikigai,' a sense of purpose in life, contributing to increased life expectancy.

Strong social connections and a sense of belonging play a crucial role in increasing lifespan in Blue Zone regions.

Moderate alcohol consumption, such as red wine in Sardinia, has been linked to health benefits, though this idea is now debated.

Singapore could potentially become the next Blue Zone due to its government policies promoting health, including encouraging walking and subsidizing healthy foods.

Transcripts

Hello, friends!

In 1875,

a girl was born in the small town of Arles, France.

Jeanne Louise Calment.

It was a time when cars and aeroplanes

were not yet invented.

People used to travel by horse-drawn carriages.

People used candles to light their homes.

At this time, no human being in the world

would have even dreamt

that this girl would make history.

She will live such a long life

such a long life

that she will break all the world records.

In 1889, Louise was only 14 years old

when the Eiffel Tower was built in Paris.

In 1896,

when Louise got married at the age of 21,

Mahatma Gandhi had just moved to South Africa.

By the way, Mahatma Gandhi

was only 6 years older than Lewis.

Fast forward to 1914,

when Louise was only 39 years old,

and was living a happily married life

and had a daughter.

A huge explosion shook Europe.

World War I began.

In 1934,

when Hitler's rise was being seen in Germany,

there was an unfortunate tragedy in Louise's family.

Her daughter died of a lung infection.

She was 59 years old then.

59 is an age when

most women have become grandmothers.

But Louise herself would have never imagined

that her life was not even half complete.

In 1942, World War II was in full rage in Europe.

Millions of people lost their lives in this war.

Millions of people were separated from their families.

And something similar happened at Louise's home too.

When she was 64 years old,

she lost her husband.

In 1947, Prime Minister Nehru hoisted the flag of independent India.

India gained independence from the British.

Louise was 72 years old at that time.

And she was watching the pages of history turning, unknowingly.

In her life, horses were replaced by cars,

and candles by electricity.

In 1969, when she celebrated her 94th birthday,

humans stepped on the moon.

"One small step for man,

A giant leap for mankind."

In 1985,

Rajiv Gandhi got a historic victory in the Indian elections.

In India, the IT revolution was just about to begin.

At that time, Louise was 110 years old.

She was happily living in her house till now,

but after this point,

she moved to a nursing home.

In 1988,

the world finally started to pay attention to Louise.

She was being discussed everywhere,

she was in the news for being the oldest living human.

In 1997, at the age of 122,

when Louise passed away,

the age of computers and the internet had already begun.

Jeanne Louise Calment

crossed all the limits of imagination.

She made a record that

no one has ever been able to break yet.

What was the reason behind it?

What is the secret of living such a long life?

Let's find out in today's video.

The first thing that comes to your mind is that

obviously, luck was involved.

This is true,

if you want to live for 122 years,

you will need a lot of luck.

But the question here is that

in living such a long life,

how much contribution is of luck

and how much of it is your lifestyle choices?

Between 1870 and 1900,

scientific research was conducted in Denmark on twins.

More than 2,800 twins were analyzed

to study longevity and to see,

how big is genetics as a factor

and how big are lifestyle and environment as factors.

This research was known as the famous Danish twin study.

And the conclusion of this was that

an average human's life

is 20% dictated by genes

and 80% is influenced by lifestyle and environment.

That means your food choices,

the way you exercise

and a healthy lifestyle

has a huge impact

what are the healthy lifestyle choices

that can help you live a long life?

The best way to figure this out is perhaps to

do a reverse research.

To see the lifestyle of those

who are already living for such a long time.

In the early 2000s, Dan Buettner,

an explorer and author, was working for National Geographic.

He decided to study such places in the world

where people live the longest.

In 2003, he collaborated with

anthropologists, historians, dietitians, and geneticists

to complete this mission.

They used population data

to locate such areas in the world

where the most number people of ages 100 and above are found.

These people are called centenarians because

they have lived a century.

Around this time, some other people were also researching the same thing.

Like this research paper

that was published in

the Journal of Experimental Gerontology.

Here, they identified that

in the Sardinia region of Italy,

the highest concentration of male centenarians is found.

Those who are 100 years or above.

The Italian villages with the highest concentration of these people,

were marked by blue circles on the map.

These places were referred to as the Blue Zone.

On the other hand, Dan Buettner found another such place.

The Japanese Okinawa Island.

With the longest disability-free life expectancy in the world found there.

They set out on an expedition to these places

to find out why people lived for so long here.

The team of scientists and demographers explores the world

and finds five such Blue Zones.

The first was Sardinia in Italy.

Second, Okinawa in Japan.

Third, in the American state of California

Loma Linda's Seventh-day Adventist community.

It is a religious sect within Christianity.

Fourth, the island of Icaria in Greece.

And fifth, the region of the Nicoya Peninsula in Costa Rica.

People living in these five blue zones

live a longer life than the rest of the world.

Is there anything special about these places?

Maybe the clean water and clean air here

or is it the lifestyle choices of these people

that facilitates this.

Dan and his team worked for years to find out the real reason.

And finally, when they publish their report,

they say that the real reason was

the lifestyle habits of the residents.

Specifically, 9 lifestyle habits

were common across these regions.

They refer to these 9 habits as Power 9.

What are these habits?

Let's find out one by one

so that you can learn from them,

implement them in your life

and live a long life.

The first lifestyle habit is

to 'Move Naturally.'

It's not that the elderly people living in blue zones

go to the gym and lift heavy weights regularly

or run a marathon.

In fact, their environment encourages

small natural movements throughout the day.

For example, most of these people live in villages

where cars are not used much.

In fact, if they want to go to meet their friends

or go to work,

they have to walk.

Along with that, these people grow their gardens near their homes,

where they go and work by themselves.

Contrast this with the modern world,

where nowadays, most people sit at home,

get in the car and go to the office

where they sit and work.

And if they want to go somewhere for entertainment,

they get in the car

and go to the cinema hall to watch a movie while they sit and relax.

Natural walking is so rare in our modern lifestyle.

The American Cancer Society surveyed more than 125,000 adults

and found that people who sit for more than 6 hours a day

have a 19% higher chance of dy!ng in the next 21 years.

Cancer, coronary heart disease,

stroke, diabetes, kidney disease,

liver disease, Parkinson's disease,

Alzheimer's, nervous disorders,

a total of 14 causes of de@th

become more likely to occur the more you remain seated.

Many studies have shown a major correlation here.

Look at the latest study which states that

by walking at least 11 minutes every day,

the risk of premature de@th

is reduced by 25%.

Just by walking for 11 minutes.

But obviously, in the case of blue zones,

natural walking is much more common.

The more you include natural walking in your daily life,

the better it is.

Now, walking uses specific muscles of the legs,

but it is very important to naturally move every muscle in the body.

What we see in Okinawa is that

people don't have a lot of furniture in their homes.

Instead of using dining tables

people sit on the floor to eat.

What is the benefit of this?

They have to sit down and get up at least 3-4 times a day.

More natural movement.

The simple logic is to

try to incorporate natural movements in daily life as much as possible.

You can buy a standing desk instead of a normal desk.

You can sit on the floor and eat instead of at the dining table.

In many places in India, this has been the traditional way.

And instead of using a car,

use a cycle or walk as much as possible.

The second point is purpose.

Dan's researchers found that in Okinawa,

there is no concept like retirement.

In fact, there is a Japanese concept called Ikigai.

It means 'a reason for being.'

What is the purpose of my life?

To have a sense of purpose.

When people in Japan turn 90-100 years old,

they don't retire and give up on life.

Instead, they find the Ikigai of their life.

A similar concept has been seen in Costa Rica's Blue Zone

called Plan de Vida,

which translates to a Life Plan.

Dan's research found that having a sense of purpose in life

can increase life expectancy by up to 7 years.

Now, the interesting thing is that

to have a life purpose doesn't necessarily mean

a purpose that will transform the world.

The things that give you long-term satisfaction in daily life,

that gives you internal happiness,

those things can also be your purpose.

For example, volunteering for an NGO,

becoming skilled in an art or craft,

or picking up any hobby that you enjoy doing.

Point number 3, Downshift.

We all know that stress is not good for us.

But do you know that chronic stress

a stress that you have to endure for a long period

can be very harmful to your health?

According to a study by Yale,

if you are under a lot of chronic stress,

your age faster.

Many studies have repeatedly shown that

due to chronic stress,

the risk of heart attack increases,

the risk of diabetes increases,

and the risk of cancer increases.

Almost every age-related disease is associated with stress.

Look at this article.

According to one study, if you are stressed at work,

your life can be shorter by 33 years.

What is special about people living in blue zones?

It's not that they don't get stressed.

The thing is that they have made such habits in their daily routines

that allows them to remain stress-free.

Okinawans take some time every day to remember their ancestors.

Adventists of California pray.

Icarians of Greece take a nap in the afternoon

and Sardinians of Italy practice the happy hour.

These are the things that help them reduce their stress levels.

Okinawans have a special place in their home

which is called Butsudan

where they can honour their ancestors.

And Adventists of California practice spiritual prayer.

So, one interesting thing to note here is that

praying to God is also

an effective way to reduce your stress.

And taking naps in the afternoon,

sleeping for 1-2 hours,

research has proved that it improves your cardiovascular health

and helps you lower the levels of stress.

On the other hand, the way to reduce stress for Sardinians is

through social interaction.

They have a happy hour from 5 PM to 7 PM

when they meet their friends and family.

So the lesson here is that

you should also have a daily ritual in your life

to reduce your stress.

Whether you do yoga, meditation, pray to God,

go to church and pray, offer Namaz,

spend time with your family,

nap in the afternoon or

participate in some sports or exercise.

It is important not to get stressed.

Fourth point, 80% rule.

In Japan, there is a phrase called Harahachibu.

Which means to eat until you are 8 parts full.

While eating eat only so much

that your stomach is only 80% full.

Don't eat so much that you are 100% full.

In Okinawa, this practice is followed

which reminds people to stop eating after they are 80% full.

In the 4th century BC, Ayurvedic medicine also described this principle.

It says to fill up 1/3rd your stomach with the liquid,

1/3rd with the food,

and leave the remaining 1/3rd empty.

Generally, there are proven scientific benefits of eating less food.

And the interesting thing is that

fasting has been a part of almost every religion or culture for centuries.

Hindus fast during Navratri,

Muslims fast during Ramadan

and some Christians fast before Easter.

Scientists have found that fasting has many scientific benefits.

Last year, Yale School published a clinical trial.

It found that those who cut their calorie intake by 14%

saw many health improvements in their life.

Their ageing pace slowed down.

In 1935, a scientist, Clive McCay,

made a shocking discovery on rats.

He gave rats little food

and found that the lifespan of rats

increased by 33% by doing this.

Similar experiments have been done on many different animals in the last few decades.

Be it worms, rats or monkeys.

Specific details vary from study to study

but every study came to the same conclusion.

By eating less food regularly

lifespan extends from 50% to 300%.

Point number 5, Plant Slant.

The diet of most of the people in the blue zone

is a plant-slant diet.

This diet is mostly a plant-based vegetarian diet.

In the blue zones, either people don't eat meat at all

or if they do, it is a small part of their meal.

In the diets of all these centenarians,

a large amount of beans is seen.

Whether it is fava beans, black beans,

soybeans or literally lentils.

In places like Okinawa, people do eat pork

but on average, they eat it only 5 times a month.

But apart from this, in all blue zones,

whole grains are eaten a lot.

Various types of vegetables are eaten a lot.

And tubers are eaten a lot.

Tubers are anything that grows under the ground.

Like sweet potatoes or potatoes or nuts or beans.

In California, the blue zone community, called Loma Linda,

there people are fully vegetarian

and some of them are vegan.

In 2023, an analysis was done analyzing multiple research studies

between 1980 and 2022,

where vegetarian and vegan diets were observed.

And the conclusion was that

eating a plant-based diet reduces the risk of several diseases.

Diabetes, Dementia, High Blood Pressure, Obesity,

Colon Cancer, Breast Cancer, Prostate Cancer,

Depression.

And the meta-analysis by Dan on the Plant-Slant Diet,

found that in these 5 blue zones,

the centenarians that were surveyed,

95% of them ate plant-based diets.

Point number 6,

Wine@5.

This is a largely controversial point.

Dan's research found that in most blue zones,

except for the California blue zone,

people consumed alcohol in moderate amounts.

For example, in Sardinia,

people drink 1-2 glasses of red wine every day.

If you look at old research papers,

many such researches show that

drinking red wine in moderation can be good for health.

The reason behind this is

the antioxidants present in red wine, like Resveratrol.

It increases the amount of good cholesterol in the body.

But this is the only point

that has perhaps become outdated.

Because the latest research and studies tell us that

even a small amount of alcohol can be harmful to you.

That is, drinking zero alcohol is the healthiest.

This shows that the centenarians living in the blue zones

are living a long life,

not because of drinking wine,

but despite drinking wine.

The beneficial antioxidant in red wine, resveratrol,

is also found in grape juice actually.

And even better than grape juice,

it is found in grapes.

So if you want to benefit from this,

simply eat grapes.

Point number 7, is Belong,

which can be called the sense of belonging.

263 centenarians were interviewed

and every one of them except 5

was part of some faith-based community.

It doesn't matter which religion you believe in,

or whether you believe in religion or not.

You must become a part of a social or spiritual community.

This community can be your religious community as well.

Any community that gives you a purpose,

peace, and a positive outlook in life.

Another way to get this is

to do community service,

volunteer, help people, or do charity.

You can get this sense of belonging even then.

Dan's research found that this is so important that

for people who attend faith-based services 4 times a month,

their life expectancy increases from 4-14 years.

Imagine, you will live for 14 more years by doing this.

Point number 8, Loved Ones First.

Centenarians from the blue zone prioritize their family.

Either they live in the area around their ageing parents and grandparents

or they live with them in the same home.

Apart from this, they remain committed to their one life partner

with whose help, according to Dan's research,

life expectancy can increase by 3 years.

And then they invest their time and affection in their children.

Finally, we come to the last 9th point,

which is Right Tribe.

Okinawans have a friend circle of about 5 friends,

and they are committed to their 5 friends for the rest of their lives.

People living in blue zones are part of such social circles

that support these healthy behaviours.

Many research papers show that

things like smoking, obesity,

happiness, and loneliness are contagious.

If your friend circle is made up of such people

who promote good habits

and not bad habits

then it can be very beneficial for you.

The reason behind this is very simple.

Following healthy behaviours becomes very easy

when people around you are following the same healthy behaviours.

After listening to all this, you must be thinking.

Is it possible to live a long life outside these 5 blue zones?

Dan wondered the same thing as well.

In his opinion,

a 6th blue zone can be added to this group soon.

A blue zone where traditionally people didn't have a healthy lifestyle,

but in the future, due to their changing behaviour,

they can definitely become a new blue zone.

Singapore.

Dan says that he has witnessed

life expectancy in Singapore increasing by almost 25 years.

Today, people living in Singapore

have one of the longest and healthiest life expectancies.

The reason behind this is the policies made by the government,

which subsidize healthy food

and impose heavy taxes on junk food.

Government policies promote walking.

The infrastructure is designed to make people walk more in their daily lives.

And there is a heavy tax on driving to discourage it.

Another interesting thing in Singapore is that

if your elderly parents live within a radius of 500 yards of your house,

you get a tax break.

So the result is in front of you, friends.

Now you know exactly what you have to do to live a long life.

You may not be able to break the record of being the world's oldest human.

You may need a lot of luck to live for 120 years.

But if you follow the things I have told you in this video,

you will easily live for a century.

If you liked the video, you can watch this video

on the world's fattest country.

In this video, I told you about extremely positive examples.

In that video, I will tell you about an extremely negative example

of what you should not do.

You can click here to watch it.

Thank you very much!