Would you like to stay healthy until you're 100? For most of us, the answer is, of course, yes. But how achievable is this really? In this episode, best-selling author and longevity expert Dan Buettner, explores what decades of studying the people who live the longest reveal about health and lifespan. Science suggests that a longer life is shaped by everyday food, social habits, and the places people live. We’ll look at practical habits seen across the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. Dan explains why changing your routine and environment may be easier and more effective. By the end of the episode, you’ll have some simple tips to help you start your day like you live in a Blue Zone - and increase your chances of living healthily to 100. Unwrap the truth about your food 👉 ⁠Get the ZOE app: https://joinzoe.onelink.me/XebC/9r7grdmf?utm_medium=zoe_podcast&utm_source=YouTube&utm_campaign=BAU 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Can small changes really add years to your life? 01:24 What people who reach 100 actually eat 03:28 Why genes only explain 20% of longevity 07:20 What all Blue Zones diets secretly have in common 08:10 The high-carb pattern that shocks most people 09:20 Why grains and beans work together 10:50 The protein food that beats beef 11:55 Why plant protein comes with an extra benefit 12:15 Why fiber is the closest thing to a super nutrient 13:00 Why ‘fiber is sexy’ but ignored 15:05 A bathtub of meat vs how centenarians eat 15:50 You don’t have to be rich to eat well 17:25 Why deliciousness matters more than discipline 18:30 How many extra years diet can add 20:20 Why chasing longevity usually fails 22:40 What breakfast looks like at age 100 24:20 Why eating earlier helps your metabolism 25:45 The blood sugar crash that drives overeating 28:15 When ‘healthy’ yogurt has more sugar than Coke 31:15 How breakfast rules were shaped by food companies 33:30 The fasting window most people can manage 34:40 The overlooked habit: Blue Zones don’t snack 38:15 Why grumpy people don’t make it to 100 42:00 Why environment beats willpower 55:50 The five forces shaping long life 📚Books by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Free resources from ZOE: How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=How to eat in 2026 Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=youtube&utm_campaign=freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=youtube&utm_campaign=gutguide Better Breakfast Guide | https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=youtube&utm_campaign=breakfastguide Mentioned in today's episode Recipe: Sardinia Minestrone | https://danbuettner.com/recipes/sardinia-minestrone/ The Blue Zones Kitchen One Pot Meals: 100 Recipes to Live to 100 by Dan Buettner | https://amzn.to/4jugTAg The ZOE BIG IF Study, MDPI (2024) | https://www.mdpi.com/2504-3900/91/1/120 ZOE’s PREDICT studies: What we’ve learned | https://zoe.com/learn/zoe-predict-studies-what-we-ve-learned?srsltid=AfmBOooYz_K3oyyyylWoRF352DDqQGzQhLTg53262LIv2JYyG_9ceQU8 Breaking Bread: the Functions of Social Eating, Adaptive Human Behavior and Physiology (2017) | https://link.springer.com/article/10.1007/s40750-017-0061-4 Consuming media, consuming food: investigating concurrent TV viewing and eating using a 7-d time use diary survey, PHN (2021) | https://pmc.ncbi.nlm.nih.gov/articles/PMC10131140/ Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion Episode transcripts are available here: https://zoe.com/learn/category/podcasts