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Here is an interesting anecdote. I know an American guy who moved here to Greece when he was 50 to marry a Greek woman. He was obese but lost almost 50 kilos without even trying in a few years span by eating like all we eat here. Now he is 65 and all of his friends back in West Virginia are dead (alcohol, obesity, cancer, drug overdose, the usual stuff) but he is still super healthy, even his face looks younger now relative to when he was 50.
Great story. My boyfriend is Greek. Our parents were best friends, they lived next door in the 1960's. His mom made the best food, we reminisce about her cooking all the time.
I moved to Spain weighing 100 kilos and lost over 40 doing nothing. It stayed off on its own for 5 years. I moved back to UK and within a year i had regained all i lost and a bit more. Sunshine, swimming and a much less stressful lifestyle and the Mediterranean diet
I definitely think it's the whole lifestyle that matters, not just the diet. Plant based, wine etc actually seems good as you age, but family connection, spiritual connection, walking, purpose are also playing a major role.
Then again, only a plant based diet helps in spiritual connection. It's the only diet that gives a clear mind. That's why people who are good meditators: Shaolin monks, yogi, etc. are either complete WFPB or close to it. Also, it's more cooling to the body. Hence, a cooler head.
I am pretty sure a mammal eats what is INDIGENOUS and IN SEASON. People in Costa Rica eat fruit because it grows there. Its warm and fresh fruit is cooling. Olives grow in Sardinia. So they eat olive oil. Eskimos eat fatty fish because it grows there. It’s warming for colder temperatures. No mammals import food. Eating is not supposed to be so complicated! Eat what grows in your zone when it’s in season.
Costa Rican here. A lot of these comments are pure bunk, just sayin. If we have a longevity edge, it's from walking everywhere and uphill. HIIT style sprint training chasing down the bus 😂
Yeah last year I reached my lifetime highest recorded heart rate while sprinting up a bunch of stairs to catch a train in South Korea. There's no motivation like fear of missing way to work!
There was a BBC programme about 8 years ago that looked at these zones. One of the discoveries made was the fact that in Okinawa the amount of purple sweet potatoes eaten meant that they were digesting anthocyanin. Anthocyanin is found in purple and black fruits and vegetables. Purple carrots, purple sweet potatoes, blackberries, black currants, etc all contain anthocyanin.
0:00: 🌍 The best diet for longevity can be created by combining the specific benefits of different regions. 3:29: 🌍 People in Blue Zones live with purpose, prioritize loved ones, and belong to a supportive community. 10:24: 🥦 Eating the right carbohydrates, such as sweet potatoes and legumes, along with fiber-rich vegetables like asparagus and artichoke, can be beneficial for a low carb or keto diet. 6:30: ⏰ Maintaining a balanced diet and lifestyle, including periods of caloric deficit and surplus, can improve lifespan and healthspan. 12:56: ☀ Sunlight exposure in the morning increases mood, improves sleep, and enhances overall health. 15:58: 🔬 Cell communication is crucial for overall cell function, including apoptosis, autophagy, and nutrient transport. Olive oil consumption can increase levels of brown fat and uncoupling protein 2, which can help neutralize reactive oxygen species. 19:25: 🥦 Eating a diverse range of fiber-rich foods, such as clams, mussels, shellfish, seaweed, lean poultry, Brussels sprouts, artichokes, and ghee, can promote a healthy gut microbiome and overall well-being. Recap by Tammy AI
Eating closer to the land, having good soil, lots of sun, low stress, family, real food. We eat wrong too many times, and many times to excess because of stress and a hurried life. We need to flow with nature and not fight against it. God’s plan was simple. We have complicated everything.
Greece and Italy are not blue zones. Only certain regions and each of them are blue zones. Just like most of Italy does not eat a true Mediterranean diet nor does most of Greece.
@@oolala53Honestly I'm at the point where I think the Mediterranean diet is a hoax made just to lower overall meat consumption. Southern Europe is just as massively overweight and sedentary as Northern Europe now.
I got a new job where I stand there and monitor a machine... but I said to myself I don't have to just stand here and I started to walk back and forth. I walked 30 miles in 3 days at work 🤣 paid to burn fat
I mentioned to Paul Saldino on his channel that they all have in common that they are in high UV areas, which in general they probably have higher natural Vitamin D levels. Prob the most important Vitamin for the immune system and whole system body processes. 🌞 So it’s most likely not primarily the diet like you mentioned. 💡 What about Grassfed Butter for the Butyrate?
Yep. This is what i keep saying. These people live under the sun. Unlike americans who love being indoors. The sun has healed all my health issues. Look up dr jack kruse
Well as a 28 year resident of Japan I can tell you that they sure got Japan and Okinawa wrong. That is to be expected consider all the misleading information about Japan and Okinawa that comes through the western media. The only Okinawans who deserve studying and mention in Netflix are the few remaining villagers on the small islands. The major city of Naha is just like any other city in Japan.
I just did a show about Blue Zones with a friend. Our focus was on the spiritual elements and support within these communities. I have lost over 100 lb. by following Keto.
Being fat adapted by eating carnivore, plenty of movement and plenty of sun feels absolutely incredible. Mind clarity. Joint pain is gone. Digestive issues gone. No more insulin. I'm no longer a slave to carbohydrates 😮❤😮❤
My doctor told me to not worry about my cholesterol bc our bodies make too much anyway. I went from one dr acting like i was going to have a heart attack to this one saying i doing good on this lifestyle. I love eating meat.
“Maybe if the The Loma Linda group ate some meat, they would live even longer?’…. Well, actually we know this not to be true. Check The ‘adventists study’. It shows that they have several sub-groups. Some are plant-based, vegetarians (octo-lacto), pescatarian, Mediterranean, omnivore, etc…. They all have higher than average life expectancy, but… Just look up the chart, sort it by life-expectancy, and the pattern is very clear. Same region, same community, same lifestyle, same church, same everything… it shows the less animal products, the longer the life span… (Note: I’m an omnivore myself, who loves to study data on everything. I found myself becoming more plant-dominant as I learn more and more about this.)
The pescatarian adventists live longer. Also, the bluezone definition of vegan adventists was meat less than monthly. The hardcore vegans would have conniptions if they knew!
Put it all together, I love being Vietnamese cause all those thing you said we can get it easily in nature with affordable low price. Sun we have it around all the time. Fish we also get that easily. Fruit and vegetable we have variet
Fish fish fish is the key. Okinawans diet consist of fish, sweet potatoes, cabbage, miso soup, eggs and bitter gourd vegetables which has been known to prevent cancer as well as keeping the liver and kidney clean.
I need THIS today. I was getting overwhelmed by the opposite information available and feeling overwhelmed. But the lifestyle behaviors, I have got that down! I love how you remind me to do WHAT WORKS FOR ME! Love your work and I call you friend (even though we don’t know each other 😂)!❤
Small correction... people in Loma Linda are vegetarian predominantly... not vegan... they consume a moderate amount of goat/sheep dairy, and fish... only SOME people in Loma Linda are strict vegan... but one of the lifestyle habits that contributes to the longevity of the Loma Linda region is the consumption of goat/sheep dairy, because it is high in MCTs which contributes to mitochondrial uncoupling..... just wanted to add that here... but I love this video. Thank you for sharing
I think in Western society we are very isolated and individualistic. social interaction and health are more related than we think. Wasn’t there some study that stated that chronic loneliness can affect ones health adversely like smoking cigarettes? I think socialization and sunshine are very overlooked……
The skin maximizes its production of Vit D with just 15 min sun exposure. This means that on a daily basis, more than 15 min sun exposure (perhaps 30 in Northern states) is all you need - above that, you are just increasing the risk for skin cancer.
One important thing you fail to mention regarding replacing the fattier cuts of meat with leaner cuts then adding other fats such as olive oil, or avocado oil, etc is TASTE! A lean flank or round steak with added olive oil does not TASTE even remotely close to as good as a nice, JUICY, succulent Ribeye. We should be allowed to want to enjoy what we eat at least SOME of the time
well, all that is not 100% proved , science is not there yet, so keep the fatty meat, butter etc. I use butter mainly and pork fat and olive oil in less amounts, and coconut oil for frying
The so-called Blue Zone diet is overrated, in part because the diet varies from place to place, in part because the diet is only part of the equation (For example, their active lifestyle might be a bigger contributing factor.). Now, the Joseon Dynasty (in the Korean Peninsula) lasted about 500 years (1392-1897) and had 27 kings. The kings mostly had a sedentary lifestyle and enjoyed rich foods, just like modern people, and most of them died in their 40s. But only one king died at the age of 82, and the king didn't enjoy meat at all. He wasn't vegan or anything, he did eat some meat once or twice month, but mostly he maintained a meat-free diet. And he ate small portions.
Actually, Thomas, they all DO do the same things. They all base their diets on - sweet potatoes (Okinawa); potatoes (Ikaria); and pumpkin/corn (Nicoya); and potatoes/beans (Loma Linda), and large quantities of green vegetables. They all eat most of their calories in the first part of the day, walk a lot (often in hilly terrain), eat beans, and fruit. And in all traditional Blue Zone diets animal foods are less than 10% of their diet by calories.
@@NotAvailable-sd3fd I've looked at a large number of "actual" scientific papers about the Blue Zones, and I'm right, and Thomas is wrong in his opinion, here. He is fabricating to fit his preferred eating pattern, which isn't good science at all.👍
I'm double dominant in longevity FOXO3 snps tested. I intermittent fast, eat cruciforous veggies, love lentils when it's cold, love seaweed, get early morning sunrise and sunset during my 30min walks. I like MCT mayo as a condiment with chicken. I sometimes cook with avocado oil. I have to work on getting more olive oil in, but since going low carb I don't really feel the need for it. It was a good dip for bread, but I found out I'm gluten sensitive. Oh well 😅
No big city or large national area amongst all blue zones. Limited pollution and isolation from the population masses (stresses ) are also common denominators that help to keep their ageing and or protection genes switched on..
Salmon is great. As is krill. And any of the northern Atlantic/Icelandic cold water fish. Dr. Ekberg drills into this subject pretty deeply in the video below. He talks about which type of fish oils are best at about the 19-minute mark and I think he covers castor oil. Which is also great. I'm unclear if it's actually better than the other oils but I know it's potent and healthy. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-S7HXmyqhSkA.html&si=-KxgiVklXSiK-01s
I was hoping youd do this vid!!! I was watching the blue zone thing and the guy was obsessing about plant based diets and kept showing clips of people making bread and waffling on about fat being bad etc. I was shocked.
I mean, that's kinda what he's doing too... 😒 He completely ignores the Okinawans eating a ton of pork in the past, and when he says meat is ok, it should be lean. Obviously what we're meant to take from that is that fat, at least saturated fat, is bad.
Tom love your ability to distill all of this into a coherent unifying theory of sorts. Since there's no particular diet that's 'The Best', wonder if you could expand in a future video about microbiome common denominators of these groups, i.e., you mentioned butyrate postbiotic but wonder if there's some Venn Diagram/overlap of microbiome common denominators of centenarians?
Thomas, at about 14:00 you mention "sufficient protein" and that stuck out to me on light of the usual advice given about protein intake. What *is* the average protein intake of these 'blue zones'? What is the average physique of men and women in these 'blue zones'? Do we know their average resilience to injury or disease? I suspect a lower-stress lifestyle is mitigating some external risk factors that typically contribute to shorter lifespans, namely illness and injury, but when they DO occur in these cultures what is the recovery like?
Wouldn't eating at a deficit eventually lower your calorie set point? Im a bit confused on the calorie set point. Could you do a video on this if you haven't already? Love the info, keep up the great work. Thank you!🎉❤
Just look at war victims and war prisoncamp survivors. It's not that complicated, but overweight people make it complicated. You simply can't constantly lower your set point. We are not breatherians. We can lower set point some though and that is called healthy. But the human race likes to eat unlimited without gaining weight all the while we should try to eat as little as possible while maintaining shape. That also saves a lot of money. 😅 (Generalizations made)
@martinepeters9891 For overweight people that are trying to loose weight and doing the "right" things, comments like this are super frustrating....... If your metabolism is not flexible, and most people's isn't. Your body won't be able to burn fat. After being low fat and low calories for a long time without the metobolic flexibility. I could eat small amounts of healthy food and still not loose weight. It wasn't until I cut out, or way down the carbs, increased my fat and protein intake and calories before my body was able to break into the fat burning metabolism. I thought the same thing, just lower calories and you're bound to loose weight but that's not the case with most people who are metabolically unhealthy and unflexible. I think alot of people are confused on what a calorie set point is.
@reneegossage8609 I understand that it is frustrating and I'm not saying this as a skinny person. (Because I'm not). My grandmother said one thing that can't be denied and it went as follows: during the war there were no fat people. As a matter of fact: in Europe too there were no fat people until we started to get to American portions and American fast food. When my friends went to the States they ALL gained weight and a vacation in the States was well known among Dutch people and notorious for making you gain weight. You can not get fat from eating small portions of healthy foods. Otherwise the Dutch population would have been overweight. How come virtually nobody was overweight till a few years ago?
When you lower your calories, the body is adjusting by reducing your metabolism to adjust to your new set point. This reduction of metabolism is how your hypothalamus (important part of your brain) tries to keep you alive. And that makes it harder to further reduce your calorie setpoint. Because in spite of our "best" efforts to kill ourselves, our brain is adjusting metabolic rate plus hunger and satiety signals to keep us alive.
Actually, based on what I know, the people in Sardinia "who live long" doesn't live on the coast, but in inner parts of the island, where they have a strong pastoralist culture. Honestly, when an Italian hears "Sardinian", immediately thinks of sheeps, porceddu and cannonau (a very good red wine typical of the island). I mean... Sardinians eat a lot of sheep cheese, sardinian pecorino is very well known in Italy. I may be wrong though, I just wanted to share my knowledge as an Italian who has been in Sardinia on vacation and actually tasted traditional Sardinian cuisine, which is mostly non-sea food.
Isn’t it funny how us Americans have to be schooled on the most basic ish that even people in far parts of the planet understand? Eat your fruits and veggies, exercise, get enough sunlight, get off phones, get enough sleep, quality socialization and faith. It’s not that difficult but we somehow miss it🤷♀️
I find it interesting and at the same time frustrating that when talking about the Blue Zone Diets, people tend to mention certain types of food but not how they are prepared, the quantities eaten and how often. For example the Okinawans eat quite a lot of fermented fish with fermented rice rather than streamed white rice with fried fish. Fish can also be boiled and served as a soup with vegetables. The metabolic difference in response of insulin and glutamine is enormous. Same with fruit. Blue Zone diets include fruit but it's usually non sweet fruit, tart and if it's sweet like papaya, they eat it in very controlled amounts. There is no munching on fruit throughout the day. Same with nuts. The Loma Linda people eat nuts nearly every day but in small amounts. There is no eating handfuls at a time, with them being covered with salt and flavourings. I'm not sure that the Blue Zone people are actually calorie restricted because they are often fit and strong. I regard it as knowing what their bodies actually require without over stimulating insulin and insulin like growth factor. How they manage stress, life changes and grief is a lesson for us all.
Hi thomas. The people at the region on sardinia that is the blue zone actually eat lots of cheese from their sheep that contain lots of mct's. That is the only difference with the other people over there
Thanks it's about time you talked about the blue zones but you did not compare your normal diet discussions of high protein with their low protein diets very different than what you've shown in your other videos
Costa Rica: It is common to get up with the Sunrise (on the Coast, the Howler Monkeys insure an early morning). and go to the beach. Also at Sunset, something to those Orange colors, Amigo, IMHO. If you surf, it's best at 6am. Even better.
Thanks Thomas, some great tips in this video. As always, i am always looking how to be optimising my eating low carb/ Mediterranean diet with a regular exercise. There are some fab tips like 3 short term exercise a day, as i usually only do one work out in the morning. I usually keep my carbs low but i will try the Carb cycling method. Oh, i am just back from a week holls in Sardinia (La Maddalena) i must admit i didn't see many fat Italians considering they ate pastries for breakfast and lot of cakes too, fruit also seemed plentiful but all their fresh foods were naturally grown not like the crap we get in the supermarkets here in the UK. Fresh fish was in abundance and as you would expect loads of wonderful olive oil. The island is very rocky, very steep, and we had to climb loads of steps each day to get from our accommodation to the town centre, a work out in it's self. The one thing that did strike me is, life is at a much slower and stress-less pace with glorious sunlight each day, so i can see why they live longer than rest of us Northern Europeans (UK). Thanks for all the wonderful tips and keep them coming. I seem to learn something new each time.
I always think it’s funny when the idea of a constant deficit is thrown around. That physically cannot happen. If you were constantly in a 10% deficit you would eventually become severely underweight and die. If you’re weight isn’t dropping, you are at maintenance
Yeah I think it’s because if you focus on a caloric deficit sometimes, it makes up for days of going out to eat, getting together with family for meals, etc, vacations, etc. I’ve seen it suggested for weight maintenance to usually be in a slight deficit to make up for extra calories on the weekend. It depends on your lifestyle of course, but seems to me like a good general rule of thumb.
Yes. I don’t believe in deficits. I eat as much as I want and still bmi is at 18.5. Eat right. The only people that need to count calories are those who aren’t eating, right.
@@kevinfaust2529 That works for you, but not for everyone. I’m sure people feel more or less satiety from food, as I’m sure satiety feels different psychologically for people, or have more or less desire to eat. Some people need to count calories or they end up gaining, even if they think they’re not over eating and eating healthy foods.
Thank you. I get so confused on what to eat sometimes. I"m on Keto and like it, but also want a sweet potato now and then. Now I feel more confident that I can use low-carb to lose weight, gain health, and then incorporate this cycle of eating. I understand this. I was worried about vegetables. I saw a few videos on how they have lectins that are supposedly bad for you. It confused me.
If people eat with a 10 to 15 percent caloric deficit and are already at an ideal weight, then surely they would keep losing weight consistently, or their metabolism expenditure would lower to meet the caloric intake, in which case they would no longer be in a deficit.
I'm glad you've highlighted the sense of purpose and convivial nature of life. They can drink more than moderately though 😂 I'm talking more on the Mediterranean side of things
"The adjusted hazard ratio (HR) for all-cause mortality in all vegetarians combined vs non-vegetarians was 0.88 (95% CI, 0.80-0.97). The adjusted HR for all-cause mortality in vegans was 0.85 (95% CI, 0.73-1.01); in lacto-ovo-vegetarians, 0.91 (95% CI, 0.82-1.00); in pesco-vegetarians, 0.81 (95% CI, 0.69-0.94); and in semi-vegetarians, 0.92 (95% CI, 0.75-1.13) compared with nonvegetarians. " - Vegetarian Dietary Patterns and Mortality in Adventist Health Study 2 In this study of the sda's they showed that the semi-vegetarian sda's have a higher risk for mortality than the vegetarian ones. But the pesco-vegetarians had the lowest for all causes of mortality, second were vegans, 3rd were vegetarians. Now if you add fasting into the pesco-veg diet like the monks on Mt. Athos, you get even better results. Their average life expectancy is 94!
Thank you for the inspirational talk and the references (though a couple are not currently available). As a 60 year old fat man, I'm betting my life (health) on figuring out how this works for me.
Hi Thomas, I've got a project for you. A useful way for people to do personalisation. I think we need some kind of process to find out what works for us. Starting with whole foods, excluding foods we don't like or are allergic too. Then some kind of process to find what suits us best. It's the last part that I can't find anywhere.
You're really the best by far I have listened to keto experts, vegan, carnivore community and one who dissects all. When he said just because cigarette 🚬 hasn't killed you yet doesn't mean it's not healthy and he was referring to high fat carnivore diet and I think what you said here proves he was right I thank you no more listening 🎧 to this one and that one and getting confused will stick to Thomas that's it thanks Thomas
This is just guessing. We have no evidence that separating out the elements is going to lead to the same results. It’s even likely that the diet plays a smaller role then we want it to. Noticed that most of the blue zones exist in regions that are limited to a rather narrow latitude compared to the rest of earth. I think most of them are in hilly regions. The groups are rather small and relatively socially cohesive as well.
ur videos are always quite comprehensive and detailed.....and I wonder if you have ever considered throwing in your take on the big "lectins" should be avoided contraversy. it seems like that subject is pretty much the only one "big news" that i've never heard you even mention, and i am guessing that a lot of people who ever watched Gundry had my same question "is this legit"? (pretty big claims that are hard to ignore)
I'm completely surprised that as well as Thomas does his research, he missed a HUGE data piece that has been proved wrong by those who have written about blue zone diets....they say that these people don't consume much meat yet an individual traveled to these same blue zones and this individual discovered that meat is consumed at a MUCH higher rate than led on with blue zone diets, so this claim that blue zone doesn't consume much meat is wrong. The other issue is that the reports of older individuals has been stretched considerably and the data is not that accurate so in other words, they may be reporting people being much older than they really are, this is going to misconstrue the data immensely!
I've noticed the animal protein consumption in the propaganda too. The films say, "plant based!," yet the actual footage shows plates heaped with eggs, and chickens running around, or people fishing in the background. Also, the one Adventist person I knew well (not in Loma Linda) was vegetarian, not vegan - big difference. Additionally, I haven't seen anyone mention genetics. That could be the real reason.
Remember that his emphasis was on the lifestyles of the centenarians of the blue zones, as these areas have disproportionate numbers of them. The program mentioned that the younger generation (especially in Okinawa) are eating a more Western diet, with more meat, fewer vegetables, and processed food, and are developing the diseases that go along with this eating pattern. The older generation (centenarians) is the one that eats the low meat, high vegetable, high carbohydrate diet in the Blue Zones. (Loma Linda may be the exception, with both older and younger people eating a low meat/no meat diet.)
@@aureliaglenn2220 Here is where you are wrong, first off we're not talking about the young, it was about longevity with the Blue Zone diet, the Western diet isn't about just eating meat, it's all of the other junk that's included in the typical Western diet, THIS is why they are having more chronic illness and it has NOTHING to do with clean meat so let's just get that straight right now! I stand by my statement 100%.
You "forgot" to mention that, in Okinawa they eat lot of pork. The way you said in the video its sound like they are vegetarians. You will not find one vegetarian there. A meal start with pork and end with pork many times. So called professionals always bringing up a study what was made in 1949. Yes they were eating mostly vegetables that time because there was not many pork or any kind of meat. Beginning of the 1950' people from Hawaii gave them 500 pork to restart breeding.
But they are still not low carb. Keto requires 10% from carbs, no matter how much pork they eat, they still eat rice and sweet potatoes, theirs carb intake is way more than “low carb “. That’s the point
what about localy grown -organic/ regenerative grown food... that i belive these people actually benefit mostly from.. No chemicals that kill the microbes in the gut and soils.... Great content (Y)
