Mark Hyman: How to Eat Like Blue Zones

Release Date: 12/07/22

Podcast Duration: 56 min

A summary by Brandon Johnson, DC

5 Key Takeaways

1. Learn to optimize your mental health, sleep, diet and physical fitness

2. Blue Zone societies have created an environment that optimizes each pillar of health

3. 60% of chronic disease and accelerated aging relate to food

4. Try to eat "anciently," as similar as possible to your ancestors hundreds of years ago

5. The majority of your food should be cooked at home

This episode begins by introducing Dan Buettner, an award-winning journalist, producer and New York Times bestselling author. He discovered the five places in the world dubbed "Blue Zones." These are places where people live the longest and healthiest lives.

The Blue Zones and Healthy Habits

1. Blue Zones

   1. Regions and cultures where people live a longer life than average

      1. Have a high percentage of centenarians (people over 100 years old)

      2. Usually optimal environments and ecosystems that promote healthy behaviors

   2. These residents report more happiness and engagement in life

   3. Tend to eat "anciently"

      1. Foods that were accessible to their ancestors hundreds of years ago

         1. Whole foods (unrefined or processed)

         2. Usually plant based

2. They have a strong sense of purpose

   1. Knowing their place in the world

   2. Very low stress levels reported

   3. Strong family values

3. Faith and religion

   1. Usually involves community

   2. Meditation and Prayer

4. Have optimal sleep cycles

5. Strong support system

   1. Closely knit friendships

What are the Causes for Reduced Life Expectancy?

1. 60% of chronic disease and unnecessary aging are due to food

   1. Processed foods

      1. Cause inflammation and metabolic diseases

2. Chronic diseases are caused by:

   1. Added sugar

   2. Preservatives

   3. High sodium content

3. Biggest drivers for abnormal aging in America today:

   1. Chronic stress

   2. Poor diet

   3. Social stressors from electronic device use

   4. Sedentary lifestyle

Environmental Factors that Reduce Life Expectancy in the United States

1. Americans live in a toxic environment:

   1. Unhealthy foods are cheaper, addictive and advertised heavily

      1. Fast Food restaurants have increased in quantity and decreased quality:

         1. High sugar content and addictive chemicals

         2. Preservatives

            1. Increased margins

      2. On average fast food meals contain 300 more calories than a home cooked meal

2. Stress levels and depression are at an all time high

   1. The United States has the highest SSRI (depression drug) use in the world

How to Live a Blue Zone Life

1. Adopt more characteristics of blue zones

   1. Realization of individual responsibility

      1. Finding purpose in life

   2. Minimalist and low stress

   3. Home cooking & historical diet

      1. Self-cooking

         1. 3 meals a day

            1. Whole foods that have not been altered in any way

   4. Exercise regularly

      1. Blue Zone citizens usually walk everywhere