2025-07-21
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Documentaries
The documentary series Live to 100: Secrets of the Blue Zones invites viewers on a journey to the so-called “blue zones” — regions of the world where people live significantly longer than the average lifespan and maintain robust health well into old age. These zones, which include Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California, USA), have attracted researchers’ attention due to the high number of centenarians and the low prevalence of chronic diseases. Journalist Dan Buettner explores the factors contributing to this phenomenon, including diet, physical activity, and social connections, with a particular emphasis on dietary patterns.
In this article, we will focus on how the plant-based diet, common in most blue zones, affects both the length and quality of life.
“Blue Zones” is a term introduced by Dan Buettner to describe geographic areas with high life expectancy, identified based on demographic and statistical data (Buettner, 2023). Scientists study these regions to understand how lifestyle affects health, as genetics account for only 20–30% of lifespan, while the rest depends on external factors.
Diet plays a crucial role in longevity, influencing metabolism, the immune system, and disease prevention. In the blue zones, natural plant-based foods dominate, rich in antioxidants, fiber, and micronutrients that reduce inflammation and oxidative stress — the main causes of aging.
Dan Buettner used observation, interviews with local residents, and analysis of medical data, supported by studies such as the Adventist Health Study-2 (AHS-2), to examine the connection between diet and health.
The series emphasizes that longevity is the result of a combination of lifestyle and environment. Common principles of the blue zones include:
The traditional diet of Okinawans is based on plant-based foods, with purple sweet potatoes (a type of yam) as a key element. These are rich in anthocyanins — antioxidants that protect cells from damage (Buettner, 2023). Okinawans also consume tofu, seaweed, and green vegetables, obtaining protein and omega-3 fatty acids. The practice of hara hachi bu ( stopping eating when the stomach is 80% full ) helps prevent overeating, reduces the burden on the digestive system, and supports healthy body weight, which positively affects longevity. Social support groups called moai also play an important role.
The Sardinian diet includes legumes (beans, chickpeas), whole grains, and vegetables. Legumes provide fiber and plant-based protein, supporting gut and heart health. Sourdough bread fermented with lactobacilli has a low glycemic index, which helps stabilize blood sugar levels (Buettner, 2023).
Seventh-day Adventists in Loma Linda follow a diet based on fruits, vegetables, nuts, and seeds. These foods are rich in polyunsaturated fats, vitamin E, and magnesium, which reduce the risk of heart disease (Fraser et al., 2013)
The Adventist Health Study-2 (AHS-2), a cohort study involving over 96,000 participants over 10+ years, showed that a plant-based diet reduces the risk of mortality by 12% and decreases the likelihood of heart disease and cancer (Fraser et al., 2013). The study’s strengths include a large sample size, long follow-up period, and clear design. However, confounding factors, such as the generally healthy lifestyle of Adventists, may influence the results. Compared to meta-analyses, AHS-2 confirms the association between plant-based diets and improved health (Orlich et al., 2013). A project in Albert Lea (2009) demonstrated that applying Blue Zone principles could increase life expectancy by 3.1 years within a single year (Buettner, 2023).
The series motivates mindful eating, following the tradition of hara hachi bu, and emphasizes the importance of social connections, which is supported by research (Buettner, 2023).
Our restaurant implements Blue Zone principles by offering dishes made from whole grains, legumes, and seasonal vegetables, similar to the diets of Okinawa and Loma Linda. Guests can enjoy meals rich in antioxidants and fiber, promoting health and longevity.
Live to 100: Secrets of the Blue Zones is valuable for anyone seeking to improve health through diet and lifestyle. Our restaurant brings these ideas to life by serving dishes inspired by centenarians
