How to Eat for Longevity: Insights from a Blue Zone Expert
The secrets to living a longer, healthier life
When it comes to longevity, few people are as knowledgeable as Dan Buettner. Having spent 20 years studying the world’s longest-lived populations, Buettner has gained valuable insights into their lifestyle choices, particularly in regard to diet. In a recent interview with CNBC Make It, Buettner shared his own eating habits and the lessons he has learned along the way.
Eating in a Limited Window
One key aspect Buettner emphasizes is the timing of meals. He highlights that the longest-lived people typically consume most of their calories within a 10- to 12-hour window. Following this principle, Buettner himself usually has just two meals a day. His first meal is around 11 a.m., while his second meal is around 7 p.m. This allows him to control the timeframe and quantity of his calorie intake.
The Power of Beans and Vegetables
Buettner’s research has revealed the significance of beans in promoting longevity. Those who incorporate a cup of beans into their daily diet tend to live about four years longer than those who don’t. Inspired by this finding, Buettner personally includes beans in both of his meals. He starts his day with Sardinian minestrone, a dish that contains three types of beans and five varieties of vegetables. Additionally, Buettner adds red pepper flakes, known to boost metabolism, as well as oregano and rosemary, which possess anti-inflammatory and antioxidant properties, respectively.
Enjoying a Social Life without Sacrificing Health
Buettner admits that his Miami nightlife isn’t exactly conducive to a blue zone lifestyle, but he doesn’t feel the need to give it up entirely. While eating out makes it challenging to maintain a healthy diet, Buettner strives to stick to a plant-based approach. When dining at restaurants, he tends to focus on the side dishes. Some of his favorite choices are cannellini beans, spinach, and roasted potatoes. Buettner also appreciates Indian cuisine for its array of plant-based options, such as red or green curry tofu and chickpeas, which offer satisfaction without the saturated fats associated with meat.
A Mostly Plant-Based Diet
Buettner identifies himself as about 98% plant-based, foregoing meat entirely. In the blue zones, residents consume around 20 pounds of meat annually, compared to the average American’s 220 pounds. Although Buettner avoids meat, he believes occasional moderation is acceptable on a longevity diet, allowing for meat consumption once a week or so without significant harm.
Disclaimer and Additional Resources
It’s important to note that Buettner’s approach is based on extensive research but is not a one-size-fits-all solution. Every individual’s dietary needs may vary, hence it is advisable to consult a qualified healthcare professional for personalized guidance. However, Buettner’s insights offer valuable knowledge to help shape a healthier lifestyle.
For further information, you can visit Buettner’s official website at bluezoneskitchen.com.
