Researchers Say These 9 Biohacking Secrets Are the Key to Living to 100
You don't need expensive supplements or high-tech gadgets to live longer—just a few daily Blue Zone habits, according to longevity experts.
For many Americans, hitting the 100-year mark isn’t just a dream—it’s a goal. According to the CDC, the average life expectancy in the U.S. is 78.4 years, but living longer than that means little if your extra years are spent battling illness or chronic pain. That’s why experts now emphasize “healthspan” just as much as lifespan: the number of years you live free of major disease and disability.
Dan Buettner, a National Geographic Fellow and New York Times bestselling author, has spent his career traveling the world in search of Blue Zones—regions like Okinawa, Japan, and Sardinia, Italy, with an impressive number of centenarians and remarkably low rates of heart disease, cancer, and dementia.
By studying the habits of these long-lived populations, Buettner and his team have identified the “Power 9,” a set of “rules” that people can live by to lengthen their lives. And now, he’s sharing them with the world. If you want to live to 100 and beyond, start adopting the following habits today.
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1
Move your body every day.
Getting regular physical activity is a must if you’re hoping to live to 100. The CDC recommends getting a minimum of 150 minutes of moderate-intensity aerobic exercise per week (20 minutes a day), plus two to three sessions of weekly strength training—including weightlifting, resistance training, climbing stairs, yoga, or an at-home bodyweight routine.
However, Buettner says that in most Blue Zones, natural movement throughout the day seems to suffice. “The world’s longest-lived people don’t pump iron, run marathons, or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work,” he writes on the Blue Zones site.
2
Find your purpose.
From the mountain highlands of Sardinia to the Nicoya Peninsula in Costa Rica, Buettner’s team found that having a clear purpose in life can help extend your years in a major way.
“The Okinawans call it ‘Ikigai’ and the Nicoyans call it ‘plan de vida;’ for both it translates to ‘why I wake up in the morning,'” Buettner writes.
Shockingly, the team found that “knowing your sense of purpose is worth up to seven years of extra life expectancy.”
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3
Lower your stress levels.
Everyone experiences stress from time to time. However, consciously lowering your chronic stress levels could have a profound impact on your health and longevity, Buettner’s team found.
“Stress leads to chronic inflammation, associated with every major age-related disease. What the world’s longest-lived people have that we don’t are routines to shed that stress,” he notes.
Whether you find comfort in prayer, the company of others, or a self-care routine, making time to unwind can add years to your life.
4
Stop eating when you’re 80% full.
Eating a healthy diet is essential if you’re hoping to live to 100, but how much you eat can also play a role in your longevity.
Buettner’s team recommends following the 2,500-year-old Confucian mantra “hara hachi bu,” which teaches people to stop eating when they’re feeling 80% full. One way to do this more consciously is by filling your plate to only 80% of your normal portion size (and not going up for seconds).
“The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it,” Buettner writes. “People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day.”
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5
Eat mostly plant-based foods.
In virtually all of the Blue Zones, one major trend emerged: Residents who lived to 100 were likely to have maintained a largely plant-based diet.
In fact, Blue Zone centenarians only eat meat less than five times a month—an average of two ounces per serving. Instead, they often rely on beans and legumes as lean sources of protein.
6
Join a faith-based community.
The team interviewed 263 centenarians and found that all but five belonged to a faith-based community. Statistically, attending religious services of any kind (your choice) four times per month could add up to 14 years to your life.
“People who pay attention to their spiritual side have lower rates of cardiovascular disease, depression, stress, and suicide, and their immune systems seem to work better,” says Buettner. “To a certain extent, adherence to a religion allows them to relinquish the stresses of everyday life to a higher power.”
7
Put your family first.
The families of centenarians tend to be close-knit and caring. It makes sense: Foster deep bonds with your loved ones and they’ll be more likely to care for you in old age, leading to better health outcomes.
In many Blue Zones, it’s common for parents and grandparents to live with their children—an arrangement that “lowers disease and mortality rates of children in the home too,” Buettner says.
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8
Join a healthy community.
Surround yourself with people who value health and wellness, and you’re likely to embrace a health-conscious lifestyle, too.
“The world’s longest-lived people chose–or were born into–social circles that supported healthy behaviors. Okinawans created ‘moais’—groups of five friends that committed to each other for life,” Buettner writes.
Joining a walking or fitness club, making a pact of accountability with friends, or simply making your healthy habits a family affair can all help lead to longevity.
9
Drink red wine in moderation.
While more research these days suggests that no amount of alcohol is considered healthy or safe, the Blue Zones researchers determined that drinking high-quality red wine in moderation—no more than one serving daily for women and two for men—was associated with longevity.
“The trick is to drink one to two glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food,” Buettner writes. “And no, you can’t save up all week and have 14 drinks on Saturday.”
Follow these daily habits, and your odds of a living a longer, healthier life are looking good.
