The Longevity Plan: Seven Life-Transforming Lessons from Ancient China – A Stanford-Trained Cardiologist's Proven Health and Wellness Program

by John D. Day, Jane Ann Day, Matthew D. LaPlante

From a renowned Johns Hopkins- and Stanford-educated cardiologist at Intermountain Medical Center—a hospital system that President Obama has praised as an "island of excellence"—comes the story of his time living in Longevity Village in China, and the seven lessons he learned there that lead to a happy, healthy, long life.

At forty-four, acclaimed cardiologist John Day was overweight and suffered from insomnia, degenerative joint disease, high blood pressure, and high cholesterol. On six medications and suffering constant aches, he needed to make a change. While lecturing in China, he’d heard about a remote mountainous region known as Longevity Village, a wellness Shangri-La free of heart disease, cancer, diabetes, obesity, dementia, depression, and insomnia, and where living past one hundred—in good health—is not uncommon.

In the hope of understanding this incredible phenomenon, Day, a Mandarin speaker, decided to spend some time living in Longevity Village. He learned everything he could about this place and its people, and met its centenarians. His research revealed seven principles that work in tandem to create health, happiness, and longevity—rules he applied to his own life. Six months later, he’d lost thirty pounds, dropped one hundred points off his cholesterol and twenty-five points off his blood pressure, and was even cured of his acid reflux and insomnia. In 2014 he began a series of four-month support groups comprised of patients who worked together to apply the lessons of Longevity Village to their lives. Ninety-two percent of the participants were able to adhere to their plans and stay on pace to reach their health goals.

Now Dr. Day shares his story and proven program to help you feel sharper, more motivated, productive, and pain-free. The Longevity Plan is not only a fascinating travelogue but also a practical, accessible, and groundbreaking guide to a better life.

Genres: Health, Nonfiction, Self Help, Nutrition, China, Medical, Lifestyle

304 pages, Paperback

Published July 24, 2018

Reviews

[Sandra · Rating 5 out of 5]

Based on seven “life-transforming” lessons the author learned from studying the "Longevity Village" in China, this book was interesting and entertaining; for me, it was easier to read than fiction has been lately. (Maybe because life is as strange as fiction right now; reading about cooking, health, spirituality . . . all that has been easier reading for me.) The author spent lots of time with the people of Bapan, and tells many engaging stories about the centenarians, within a structure of information about the habits that allow them to stay healthy.

The seven principles (and chapter titles) are:
1. Eat good food: Plant a garden (even windowsills inside, microgreens, front yard, etc.) and drink lots of water. Eat foods in as natural a state as possible.

2. Master your mind-set
Smile more – practice, if necessary. Embrace the aging process. Find a vocation that gives you joy if you can Walk; disconnect from stressors when possible. Play. Deal with anger. Practice deep breathing.

3. Build your place in a positive community
Make sure you cultivate community – in home, with shared meals, etc., and with neighbors and friends.

4. Be in motion
The centenarians in Longevity Village never stop moving; preparing food, eating, working in the family farming plots, etc. They stand or rest in the squatting position common in ... Asia. (133) Take a brisk walk after each meal. Use a treadmill desk; try to log 10,000 steps a day.

5. Find your rhythm
A regular schedule is essential to good health. Go to sleep and rise at regular times; set regular meal times; don't try to multitask (esp. cognitive tasks); identify a single task and commit to doing it without interruption at a scheduled time for a week. Then work on others the same way.

6. Make the most of your environment
Use as few household chemicals as possible; get away from polluted areas -- move, take a hike somewhere clean, go to the ocean; address air quality in your own home (indoor is 2-5 times worse than outside!) -- open doors and windows often; get houseplants; find organic floor coverings, furniture, etc., when possible; test your water (kits are affordable) and get filters; address "clutter pollution." Also address "body pollution" -- bad food, medications, other substances.

7. Proceed with purpose
Always be aware of your purpose, which can and probably should change over time. Make long-term goals that are aligned with your life purpose, including financial, and pay attention to them with your vocation, recreation, relationships, etc.

[Marie · Rating 4 out of 5]

Smiles and laughter.

Buddhism teaches that the root of all unhappiness is desire. We should focus our desires on what is most important to us.

When you stop caring what other people think of you, it's a lot harder to get angry.

Take one hundred steps after eating and live to be ninety-nine.

Eat better food, maintain a healthy mind set, build supportive communities, stay in motion, and learn to connect with your own rhythms.

We should all be actively fighting to make the world a better place for our children.

Go to the place underneath your sink and toss out anything that isn't natural. Replace them with white vinegar, rubbing alcohol and baking soda.

Houseplants are a great way to keep your indoor air clean and healthy.

There's just about nothing better than a tall cold glass of water.

Having a strong sense of purpose has been shown to prevent plaque from building up in our bodies and our brains.

Feeling needed is an essential component to having a life purpose.

[Gg · Rating 3 out of 5]

Mormons hot take on china

[Yaaresse · Rating 2 out of 5]

Maybe 2.5

There's really not a lot here that we haven't seen before except perhaps framing all the health advice around the author's connection to this village in China that he calls Longevity Village (Bapan.) In his opinion, the people there live in near perfect balance in a kind of Utopian manner where they are always cheerful, industrious, contented, healthy, and spout wise sayings at the least prompting. So, yeah, I think he sugar-coasted it a bit. And at the end, even he had to confess that the village is changing rapidly and this fabled lifestyle is unsustainable in light of so-called progress. The advice itself is common sense...or should be. Maybe common sense isn't so common, but I think most of us know all too well what our bad habits are and that we should change them.

The main reason for my rating, however, is the writing. I found it repetitive, slightly condescending, and not offering anything that hadn't been said by so many others.

[Ellie · Rating 4 out of 5]

This book provided me with a much needed wake-up call. I would recommend it to anyone feeling stuck with unhealthy habits or chronic pain. Loved!

[Candace Armstrong · Rating 5 out of 5]

One of the best health books I've read! It's size makes it look daunting but it is an amazing story of people woven in to lessons with a doctors take and research included. Definitely a book that will take re-reading and unpacking to work on applying. Completely worth it!

[Joey · Rating 5 out of 5]

Like the Blue Zones, the author set out lessons he learnt from visiting and experiencing lives in a region where centenarians concentrate. This book differs by chronicling only one area - Bapan in China and less vigorous scientific experiments.

I feel closer to this area and recognise more of the food described- because I myself am a Chinese.

City people are less privileged to the clean air, water and greenery that are commonplace in rural areas. Despite this, I still agree that we are learn from the mindset, lifestyle and diet of these exceptionally healthy people. Long life is not enviable, but healthy long life is.

Maintaining a healthy body is one of my life goals.

[Celeste Townsend · Rating 5 out of 5]

This is an excellent book. Well written. While the concepts found in this book might not be new, Dr. Day uses stories and scientific studies to back up a way of life lived in Longevity Village that promotes a healthy and happy long life; he does an excellent job of setting forth the basic seven principles (found in Bapan, China or Longevity Village)that lead to better health and a longer life.

[Jasmin · Rating 5 out of 5]

This book is by no means revolutionary. It talks about healthy eating, getting fresh air, having a community, being in constant motion, and having a sense of purpose. These are all things that you have probably seen or heard before. But what I do love about this book (and what has made me read it all the way through twice) is the sense of hopefulness for growing older. A lot of people fear aging. They fear not being able to go out and do things, not being able to contribute, or not being able to visit family and friends. This book proves that we can do those things as we age, in fact we may be able to do more for the people around us as we get older. It gives me a sense of purpose and hope to know that I don't have to be bed ridden and ill in my later day, but can continue enjoying life to the fullest.

[Mallory · Rating 5 out of 5]

This was one of the most relatable wellness books I have ever read. Well presented material, background, and suggestions for modern implementation of the ideas.

Big concepts are organized by chapter. Not much new, but a solid read.

Eat good food
Master your mindset
Build your place in a positive environment
Be in motion
Find your rhythm
Make the most of your environment
Proceed with purpose

[Paul · Rating 5 out of 5]

After recently hearing about certain places in the world where people live longer than usual and some of the habits and lifestyle they have, I became interested to read a book to learn about it more in-depth. This book covers just that by focusing on a village in China where people live a lot longer than normal.

The author writes the book both as an instruction guide and a personal narrative, describing his previous poor state of health and how everything changed after making the diet and lifestyle changes he learned in the village. Each chapter covers a different aspect of what is needed for longevity, mixing in the personal stories of the author and the long-lived people in the village.

There areany people who want eat healthier and even when knowing what should be eaten for nourishment, may have difficulty applying it to daily life for various reasons. The author also provides a lot of helpful advice on how to make the actual changes when you understand what needs to be done. He actually has a whole chapter on this as Chapter 2 called "Master You Mindset."

Furthermore, mastering your mindset is applicable not just to eating healthy but also the rest of the changes needed for those who hope to live a long time.

Some of the advice such as eating healthy, exercising, and getting enough sleep are common advice anywhere. Some of the book's other chapters cover advice that may less common, at least to me.
The chapters covering the less common advice include:
- Chapter 3: build your place in a positive community
- Chapter 7: Proceed with Purpose
The books points out why these are also important for longevity.

A little of the advice was not sufficiently specific for me so I had to supplement the book with health advice from official health websites. For example, I was a bit unclear on exactly what amount of exercise to get and at want intensity levels. However, I was able to get exact fitness requirements recommended by the CDC to help there.

Overall, I found the book full of useful information and interesting stories.

[Mary Ann · Rating 5 out of 5]

The author, an acclaimed cardiologist in poor health, met active, healthy men and women over age 100 when he visited the remote Bapan, a Longevity Village in mountainous China. He had heard of the village and in 2012, he went to learn what kept people youthful and free of illness. He was amazed at what he found, kept going back and began adopting their practices. Within six months, he'd lost weight, lowered his cholesterol and blood pressure, and was cured of acid reflux and insomnia. His new habits changed his life and his medical practice. This is a fascinating story, told in a way that translates the centenarians' daily habits into practical use for people who have contemporary, fast-paced lives. Centenarians live their wisdom in their lifestyle. Megan's story is an example of adapting to a changing purpose. Megan entered an arranged marriage at age 12, cared for her teenage husband and helped his family in the fields, served in the Mao Zedong revolutionary guard, survived the Cultural Revolution, redirected as a farmer, a businesswoman, a mother, caregiver. When this book was written in 2018, she was still practicing kung fu chops and kicks. Her new purpose is serving as unofficial village ambassador to the increasing number of tourists. Although her purpose has changed many times, she says "I have always been able to find new purpose, though. I think this is why I have been able to stay alive for so long. We must have a reason to live. If we don't, we won't get anywhere."

[Deborah Martinez · Rating 4 out of 5]

I enjoyed this, but once again feel like Americans are not healhty or living how we are supposed to. The following section got to me, "After all, our bodies were meant for movement. Not sports. Not bicycling or Zumba or fitness video games. Non oe these things are bad for us, of course, but few of these things we do all day. We exercise and then we stop. We play sports and we stop. We bicycle and then we stop. It's really time for us to stop stopping. Because that's not aht our bodies were designed to do. Our bodies are exquisitely fashioned for walking and running, hunting and gathering, climbing and crawling, swimming and swinging, and so much more. We aer desinged to be in movement all the time. Studies show the average person sits for 9.3 hours a dayd. Taht is far longer than than the amount we sleep." (let that sink in).

This fact really got to me. "Sitting down watching TV is as bad for you as two cigarettes." SAY WHAT?

I learned a lot from this book and enjoyed it overall. It makes me sad that everything that is supposed to help us work faster, get more done, do more more more, the American way (something I am very bad at), is slowly killing us in so many ways.

[Ava Mae · Rating 5 out of 5]

Like many of my other books and reviews, this journey started with a trip to a Goodwill bookstore. I like investing in my health and happiness and decided to purchase this book. I highly recommend reading this because it provides an informative insight into the traditional Chinese practices of the remote village where lessons of life are lost to modernity. This is a great easy-to-read, and quality book for anybody interested in improving their overall well-being or learning about how to be more healthy and happy. The chapters were well organized and I resonated with the messages presented in each one and thought that it was an appropriate amount of content to take away as it was not too much not too little. I also appreciated how the author incorporated realistic advice for the average Western individual as some books can be a bit too optimistic in their approaches to change. This book has further motivated me to pursue a life that is happier, healthier, and more fulfilling using a combination of ancient Chinese traditions and modern life.

[Katelyn · Rating 5 out of 5]

4.5 stars. A lot of interesting information in this book. It takes a look at why and how so many people live to over 100 years old, and living WELL, in a small rural town in China dubbed "The Longevity Village." I appreciated that the author understood the village and it's lifestyle and environment cannot be recreated in any other part of the world in its entirety and therefore gave some simple examples of food, space, rhythm, and other things we CAN do in a more modern world. The part of rhythm was super interesting to me. I still had additional questions after reading, like what about lotions and creams and sun blocks. What did they do to protect against the sun and were they very wrinkly working all day in the sun.

Overall, amazing book with lots of great practical takeaways and points to ponder and implement in your own life.

Like going for walks daily and moving more often and doing 20-30 mins of HARD work/exercise a day. And eating better foods.

[Jonathan H. MONTES · Rating 5 out of 5]

This is the book! The one you need to change your view on food and what eating really means to your health.

By reading this, you will learn what changes to make to your diet so that you live longer and enjoy life better without any medical problems as you can prevent most things through eating the right foods. Also, taking the time to move, not necessarily exercise, but just get up move, do something, garden, mow the grass, take the car for a good cleaning and clean every crack and just move with purpose.

I loved every minute of learning. Every page has something of value and it's told in somewhat of a linear manner. I'll be adding this to my yearly rollaround, where I reread a book for the fact that I enjoyed it so much.

I recommend this book, but more I recommend you take this information and place it to use in your life and body. There is no time better to get healthy than this one minute where you decide your next move.

[Shelley · Rating 5 out of 5]

This was the most pleasant “how to take care of your health” book I’ve read. Instead of reading like a journal article, it’s a story about a doctor who visits a village in remote China with many centenarians, and studies their lifestyle. Instead of focusing on weight or specific health conditions, there are chapters on daily movement (with examples of people’s daily activities), having a daily rhythm, eating simple foods, removing or avoiding stress, etc. Each chapter focuses on one of the centenarians and how their lives exemplify each principle. You get a good feel for daily life, community, activities and the personalities of the village. A story that tells you how to lengthen your life through better health. Not an “in your face” health regimen tome; more of a “check this place out, isn’t that neat!” kind of read.

[Jennifer · Rating 4 out of 5]

A very accessible read with important content! 😊

One of the tidbits I thought was the most interesting was how healthy the villagers were despite many still having genetic markers that predisposed them to illness. I feel like so many people are like “ce la vie” about health issues, while eating donuts and being all grumpy, using genes as an excuse. Genes should not be a cop out to living a fulfilling, healthful life. In my option, more fingers could be pointed towards sickly society structures. However, the Days still give us good, practical advice that can be used for anyone, regardless of financial and other life situations.

Also, about the whole societal thing…I’m optimistic, which means I’m probably going to live a lot longer, thus giving me more time to help make things better, which also gives me purpose, and further helps with the whole longevity thing …. 😊

[Nedra · Rating 5 out of 5]

I've read a lot of books of wellness in my time, and this one resonates on every level. Yes, our lives here in the U.S. are startling different than the lives of those in Longevity Village. And that is exactly the point. Every chapter is filled with wisdom that CAN translate to our lives here. As a cardiologist and electrophysiologist, Dr. Day's most salient point is that a life that is lived out of rhythm often results in a heart that is beating out of rhythm. While Atrial Fibrillation is the most common of rhythm disorders, one needn't have A Fib in order to benefit from incorporating Dr. Day's suggestions for finding the balance and joy in life.

[Meri · Rating 3 out of 5]

Pedagogic books are generally not my style, so this was never going to get five stars. It gets three because the author acknowledges how difficult lifestyle changes can be. I appreciated learning about Longevity Village, where people live to be over a hundred while keeping active and alert, which is basically unheard of here. While many of the changes are very doable--let meat, more vegetables, regular exercise, time with friends and family--some are a little over the top (I'm not switching my carpet to natural fibers). I swear I have read diet and exercise books that don't drive me crazy, but this one was a bit of a struggle.

[Ned Holt · Rating 3 out of 5]

Not a bad book, but is a bit pollyannish and myopic all at the same time.

Let me summarize, doctor with health problems goes to China, finds village of Bapan that's full of centenarians, the eat local, work in the fields, take care of each other, and have a purpose in life. Author tries to show how anyone can live this way by living like villagers in rural China. That's the pollyannish, the myopic is it's very short sighted and fails to really connect those people and their lives to how people in a city live.

If you want a better understanding of how to translate niche market longevity into usable information for yourself and family, read Dan Buettner's "Blue Zone" series.

[Mzford · Rating 5 out of 5]

I'm so grateful my daughter recommended this book by our cardiologist! I found it very helpful, instructive, engaging, well-written, documented and inspirational. I've eaten a ton of veggies the last couple of days, being motivated by his personal experience and of those he studied in China. I want that kind of freedom from pain and pills that he talks about. You may not be able to replicate the life style he advocates, but he makes it plain that any change we can make will result in an improvement. I'm going for it!

[Tim Hansen · Rating 5 out of 5]

Life-changing book filled with hope.

Fantastic Read. As someone who suffers from atrial fibrillation I know how devastating it can be. This book offers understanding and new hope to those of us seeking truth. A must read for those who feel sick and tired of feeling sick and tired! One of the best books I've ever read! I love how he not only outlines a way to beat A-fib, but also shows you how to change your life's priorities for the better before it's too late. Thank you Dr. John Day for sharing your passion for life and showing me the light!

[Angela · Rating 3 out of 5]

Even the author admits there is no earth shatteringly new information but it bears repeating for all its simplicity. It is about harnessing a bit of ancient wisdom on the road to a happier and healthier life. Living a long life is not the be all and end all because, of what benefit is it to live a long life in a body buffeted by diseases, pain and immobility. The objective is to live to any age in the best health possible without the diseases and chronic conditions we have come to accept, without questioning, as part and parcel of ageing.

[Colleen · Rating 5 out of 5]

I really enjoyed hearing the stories of the elders of the village. It's incredible what they lived through and yet still have a healthy and fulfilling life at over 100 years of age. The advice isn't earth shattering, but that's what I love about it - simplicity. I liked the light tone and actionable advice. I'm already implementing a lot of it. Although we can't all live in a rural village in the middle of China, we can learn a lot from them and this book gives practical ways to implement that into our modern day. A great reminder in our fast paced, convenience obsessed society.

[Mary · Rating 3 out of 5]

There is much to be learned from other cultures which both revere the aged and eat low cholesterol diets. And there is something to be said for slowing down, managing anger, and finding affinity in a good community.

But the rest of us live in the real world. And we want to live in it for as long as we can, with our without access to earthly shangri-las.

A bit too much bitten off and too idealistic for my tastes. But others clearly love the book, and, if so, let that be good for them.

[Martin Hjelm · Rating 5 out of 5]

The book starts out kind of cliché with a setting of a westerner going to seek wisdom in a less developed part of the world. So for the initial part of the book, I was very very skeptical. However, as you go long the book becomes a profound criticism of what our society values ranging from food to socializing. The book instead of giving a recipe for how to do things gives you ideas of how to nudge your own life path in the right direction. I truly enjoyed this book.

[Mary · Rating 4 out of 5]

I was surprised to learn Dr. Day lives in my own town! His book was helpful, interesting, and made me wonder if I should reach out to him as a professional organizer to help his heart patients transform their lives with the advice he gives, based on what he's gleaned from visiting the Longevity Village in China. My only complaint is that there isn't a comprehensive list at the end of all of the many healthful tips he gives throughout the book.

[John S. · Rating 5 out of 5]

a good step back from the daily grind to a place and time where man is one with his surroundings. insights from a couple who know the grind, and what it does to the body & soul. inspirational and useful for diet and priority setting. and dr. john writes a great blog for us with health issues too.

[Cyndy · Rating 4 out of 5]

Have already recommended this book to several folks. Such an easy flowing non fiction book to read. Living a plant based lifestyle, I really resonated with many aspects of this plan. It brought to light areas I need to incorporate and continue to improve on. What an incredible experience to meet and live with among these wise and inspiring people.