How to live to be 100+ – Dan Buettner


something called the Danish twin study established that merely about 10% of how long the average person lives within certain biological limits is determined by our genes the other 90% is dictated by our lifestyle so the proposition of Blue Zone is if we can find the optimal life-style of longevity we can come up with a de facto formula for longevity but if you ask the average American what the optimal formula of longevity is they probably couldn’t tell you they’ve probably heard of the South Beach diet or the Atkins diet and you have the USDA food pyramid there’s what Oprah tells us there’s what dr. oz tells us the fact of the matter is there’s a lot of jumble around what really helps us live longer better should you be running marathons or doing yoga should be used snacked organic meats or should you be eating tofu when it comes to supplements should you be taking them how about these hormones or is vera and does purpose are projected to it spirituality and how about how we entertain what our approach to finding longevity was to team up with National Geographic and the National Institute on Aging to find the for demographically confirmed areas that are geographically defined and then bring a squad of experts in there to methodically go through exactly what these people – to distill down the cross-cultural distillation and at the end of this I’m going to tell you what that distillation is but first I’d like to debunk some common superstitions when it comes to longevity and the first belief is if you try really hard you can live to be 100 false-hearted the problem is only about one out of 5,000 beings in America are live to be a hundred time your chances are very low even though it’s the fastest growing demographic in America it’s hard to reach 100 the problem is that we are not programmed for longevity we are programmed for something called procreative success I desire that parole it reminded us of my college daytimes biologists words procreative success to to imply the senility where you have children and then another contemporary the age when their own children have children after that the effect of evolution fully disperses if you’re a mammal if you’re a rat or an elephant or a human are still in between it’s the same story so to make it to age 100 you not only have to have had a very good lifestyle you also have to have won the genetic lottery the second myth is there are cares that are able gradual reverse or even stop aging speciou when “youre thinking about” it there’s 99 things that can age us robbed your ability of oxygen for only a few minutes those psyche cells die they never come back play tennis too hard on your knees devastate your cartilage that cartilage never comes back our arteries can choke our symbols can gunk up with plaque and we can get Alzheimer’s there’s just too many things to go wrong our figures have 35 trillion cells trillion with the T we’re talking national debt quantities here those cells turn themselves over formerly every eight years and every time they turn themselves over there’s some detriment and that shattering builds up and it builds up exponentially it’s a little bit like the days when we all had Beatles albums or Eagles albums and we make a follow of that on a cassette videotape and then let my best friend facsimile that cassette tape and pretty soon with successive generations that strip sounds like scrap well the same things happened to ourselves that’s why a 65 year old person is aging at a rate of about 125 seasons faster than a 12 time old person so if there’s nothing you can do to slow your age or stop your aging what am I doing here well the fact of the matter is the best science tells us that the capacity of the human body my torso your mas is about 90 times a little bit more for a gals but life expectancy in this country is only 78 so somewhere along the line we’re leaving about 12 good times on the table the are yours that we could get and they research shows that they could that they would be yours largely free of chronic disease heart a heart disease cancer and diabetes we recall the most efficient way to get these missing yours is to look at the cultures around the world that are actually experiencing them areas where people are living to senility 100 at rates up to 10 times greater than we are areas where the life expectancy is an extra dozen times and the rate of middle-aged mortality is a fraction of what it is in this country we determined our first blue zone about 125 miles off the coast of Italy on the island of Sardinia and not the part eye on small island developing about 1.4 million people but merely up in the highlands an sphere called the Norrell province and here we have this area where adults live the longest about ten times more centenarians than we have here in America and this is a place where people not only reach age 100 they do so with fantastic vivacity the locations where 102 year olds still razz their bicycle to work chop wood and can beat a person 60 year older than them in their history actually goes back to about the time of Christ it’s actually a Bronze Age culture that’s been isolated because the land is so infertile they’re primarily Shepherds which openings regular low intensity physical activity their diet is mostly plant-based accented with menus that is able to carry into the fields they came up with an unleavened whole-wheat bread called nota msica made out of durum wheat a type of cheese made from grass-fed animals so it’s hot the cheeses high-pitched in omega-3 fatty acids instead of omega-6 fatty battery-acids from corn-fed swine and a type of wine that has three times the level of polyphenols than any known wine in the world countries it’s called Cana now but the real secret I picture lies more in the way that they plan their own communities and one of the most salient elements of the Sardinian society is how they treat older people you ever notice here in America social equity seems to peak at about age 24 merely look at the advertising here in Sardinia the older you get the more equity “youve had” the more sense you’re celebrated for you go into the bar sardinia instead of seeing the Sports Illustrated swimsuit calendar you witness the centenarian of the month calendar this as it is about to change is not only good for your aging parents to keep them close to the family it adds about four to six years of extra life expectancy research demo it’s also good for the children of those categories who have lower proportions of fatality and lower charges of illnes that’s called the grandmother impression we concluded our second Blue Zone on the other side of countries around the world about eight hundred miles south of Tokyo on the archipelago of Okinawa Okinawa is actually 161 small islands and in the northern part of the main island this is ground zero for macrocosm longevity this is a place where the oldest living female person is met it’s a place where people have the longest disability free life expectancy in the world they have what we want they live a long time and tend to die in their sleep very quickly and often I can tell you after sex they live about seven good years longer than the average American five times as countless centenarians as we have in America one-fifth the rate of colon and breast cancer large-scale assassins here in America and 1/6 the rate of cardiovascular disease and the fact that this culture has furnished these figures suggest strongly they have something to school us what do they do is again a plant-based diet full of veggies with lots of color in them and they gobble about eight hours as much tofu as Americans do more important than what they eat it’s how they eat it they have all kinds of little strategies to keep from overeating which as you know is a big problem here in America a few of the strategies we see they gobble off of smaller illustrations they tend to eat fewer calories at every metropoli instead of serving family style where you can sort of mindlessly snack as you’re talking they perform at the bar articulated the meat apart and then bring it to the table they likewise have a three thousand-year-old junkies which i think is the greatest sort of diet suggestion ever devised is invented by Confucius and that diet is known as the Hara Hachi Bou diet it’s simply a bit saying these people say before to remind them to stop eating when their belly is 20 percent full it takes about a half hour for that full feeling to go travel from your belly to your brain and by recall to stop at 80 percent it helps keep you from doing that very thing but like Sardinia Okinawa as a few social frames that we can associate with longevity we know that isolation kills 15 years ago the average American had three good friends we’re down to one and a half right now if you were lucky enough to be born in Okinawa you were born into a system where you automatically have a half a dozen friends with whom you travel through life they call it a moai and if you’re in my you’re expected to share the bounty if you if you encounter fluke and if things go bad a child comes sick a mother dies you always have somebody who has your back this particular moai these five maidens have been together for ninety seven years their average age is a hundred and two frequently in America we’ve fractioned our adult man up into two sections there’s our work life where we’re productive and then one day boom we retire and normally that is wanted retiring to the easy-chair or going down to Arizona to play golf in the Okinawan language there’s not even a word for retirement instead there’s one word that imbues your entire living and that utterance is iki guy and roughly decoded it necessitates the reason for which you wake up in the morning and for this 102 year-old Crotty captain his iki guy was carrying forth this martial art for this 100 year old-time fisherman it was continuing to catch fish for his family three times a week and that is a matter with the National Institute on Aging actually gave us a questionnaire to give these centenarians and one of the issues to they were very culturally discerning two people placed the questionnaire one of the questions was what is your iki guy instantaneously knew why they woke up in the morning for this hundred and two time old woman or iki guy was simply her great-great-great granddaughter two girlfriends separated an age by a hundred and one and a half years and I expected her what it felt like to hold a great-great-great granddaughter and she set her chief back and she said it feels like rushing into heaven I thought that was a wonderful imagined my journalist at Geographic wanted me to find America’s Blue Zone and for a while we inspected on the prairies of Minnesota where actually there’s a very high proportion of centenarians but that’s because all the young people left so we turned to the data again and we noted America’s longest-lived population among the seventh-day adventists concentrated in and around Loma Linda California Adventists are conservative Methodists they celebrate their Sabbath from sunset on Friday till sunset on Saturday 24 -hour sanctuary and era they call it and they follow five little practices that give some astonishing longevity comparatively speaking in America here life expectancy for the average woman is 80 but for an Adventist woman their life expectancy is 89 and the difference is even more pronounced among men who are expected to live about 11 years longer than their American counterparts now this is a study that followed about 70,000 parties for 30 years sterling study and I think it’s supremely illustrates the assertion of this Blue Zone project this is a heterogeneous community it’s white blacknes Hispanic Asian the only thing they have in common our provide of very small lifestyle practices that they follow ritualistically for most of their lives they take their nutrition immediately from the Bible Genesis assembly 1 ballad 26 where God talks about legumes and seeds and on one more stands about green plants ostensibly missing his flesh they take the sanctuary in time very serious for 24 hours every week no matter how hectic then there how stressed out they are at work where the minors need to be driven they stop everything and they concentrates on their God your social network and then hardwired right in the belief our quality goes and the capability of this is not that it’s done seldom the power is it’s done every week for a lifetime none of its hard nothing of it cost money Adventists too tend to hang out with other Adventists so if you go to an Adventist party you don’t see people swollen-headed Jim Beam or going a joint instead they are talking about their next quality gait exchanging recipes and yes they cry but they influence one another in profound and discernible lanes this is a culture that has healed and Ellsworth Wareham Ellsworth Wareham is 97 year olds he’s a multi-millionaire yet when a contractor missed six thousand dollars to build a privacy fence he severed that kind of money I’ll do it myself so for the next three days he was out shoveling cement and hauling spars around and predictably perhaps on the fourth epoch he finished in the operating theater but not as the chap on the table the guy doing open-heart surgery at 97 he still does 20 open-heart surgeries every month and Rawlings 103 year olds now an active cowboy starts this morning with the swimming and on the weekends he likes to put onto boards throw up rooster fannies and then Marge dat on marge is a hundred and for her grandson actually lives in the Twin Cities here she starts your daylight with lifting weights she rides her bicycle and then she gets in a rootbeer colored 1994 Cadillac Seville and tears down the San Bernardino freeway where she still volunteers for seven different organizations I’ve been on 19 hardcore expeditions I’m probably the only person you’ll ever meet who razz his bicycle across the Sahara Desert without sunscreen but I’ll tell you there was no adventure more harrowing than riding shotgun with Marge Jetton a stranger’s a friend I haven’t met more you’d say to me so what are the common denominators in these in these three cultures what are the things that they all do and we managed to boil it down to nine actuality we’ve done two more off-colors on expeditions since this and these combin in denominators hold true and the first one and I’m about to utter a heresy here nothing of them activity at least the route we think of exert instead they set up “peoples lives” so that they’re incessantly nudged into physical work these hundred-year-old Okinawa and women are getting up and down off the grind they be participating in the floor 30 or 40 times a day Sardinians live in vertical rooms up and down the stairs every junket to the store or to school or to the friend’s mansion instances a go they don’t have any gadgets there’s not a button to push to do yard succeed or residence conflict if they want to mix up a patty they’re doing it by hand that’s physical task that burns calories just as much as going down the treadmill does when they do do intentional physical task it’s things they experience they tend to walk the only proven action to fend off cognitive reject and they all tend to have a garden they know how to set up their life in the right way so they have the right outlook each of these cultures take down to downshift the Sardinians pray the seventh-day adventists cry the Okinawans have this ancestor veneration but when you’re in a hurry or stressed out that triggers something called the inflammatory response which is associated with everything from all higher Alzheimer’s disease to cardiovascular disease when you slow down for 15 minutes a day you turn that inflammatory country into a more anti-inflammatory state they have vocabulary for sense of purpose a key guy like the Okinawans you know the two most dangerous times in your life are the year you’re born because of infant mortality and its first year you retire if people know their sense of purpose and they activate it in “peoples lives” that’s worth about seven years of extra life expectancy there’s no longevity diet instead these people drink a little bit every day not a hard sell to the American population they tend to eat a plant-based diet doesn’t mean they don’t munch flesh but a lot of nuts and nuts and they have strategies to keep from overeating little things that nudge them away from the counter at the right time and then the foundation of all this is how they connect they introduced the families of such firstly take care of their children and their aging mothers they all tend to belong to a faith-based community which is worth between four and fourteen extra years of life expectancy if you do it four times a month and the biggest thing here is they likewise belong to the right tribe they were either tolerate into or they proactively circumvented themselves with the right people we know from the Framingham studies that if your three most special friend are obese there’s a 50% better probability that you’ll be overweight so if you hang out with harmful beings that’s going to have a measurable affect over time instead of here if your friends idea of recreation is physical activity bowling or toy hockey or biking or garni if your best friend imbibe a little but not too much and they devour right and they’re engaged and they’re trusting and trustworthy that is going to have the biggest impact over season diets don’t work no nutrition in the history of the world has ever worked for more than two percent of population exercise platforms frequently start in January they’re frequently to be undertaken by October when it comes to longevity there is nothing short-term give and a pill or anything else but when you think about it your friends our long-term undertakings and therefore perhaps the most significant thing you can do to add more years to your life and life to your times thank you very much you


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