The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth

by Dan Buettner

The creator of National Geographic's popular Blue Zones—now a documentary on Netflix—brings readers a beautifully illustrated and informative guide to the places on Earth where people live the longest—including lessons learned, top longevity foods, and the behaviors to help you live to 100—plus a surprising new blue zone.

National Geographic Explorer and best-selling author Dan Buettner has traveled the globe to uncover the best strategies for longevity, which he found in the blue places around the world where higher percentages of people enjoy remarkably long, full lives.

In The Blue Zones Secrets for Living Longer, Buettner returns to Sardinia, Italy; Ikaria, Greece; Okinawa, Japan; Costa Rica's Nicoya Peninsula; and Loma Linda, California to check in on the super-agers living in the blue zones and interprets the not-so-secret sauce of purpose, faith, community, down-time, natural movement, and plant-based eating that has powered as many as 10 additional years of healthy living in these regions. And Buettner reveals an all-new blue zone—the first man-made blue zone yet explored.

Throughout his two decades of research, Buettner has worked with some of National Geographic's top photographers—including David McLain and Gianluca Cola—to document the healthy habits of the world's longest living communities. In this informative collection, their work punctuates Buettner's lively text, offering a beautiful tour of the blue zones.

Genres: Health, Nonfiction, Self Help, Food, Travel, Nutrition, Fitness

288 pages, Hardcover

Published August 29, 2023

About the author

National Geographic Explorer Dan Buettner has traveled the globe to uncover the best strategies for longevity.

Reviews

[Sharon Orlopp · Rating 5 out of 5]

The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth is one of the most important books I have read in 2024. Highly recommend!

I recently hiked 559 miles on the Camino de Santiago in Northern Spain. Many of the villages that I hiked through had populations between 20 and 2,000. I also traveled through larger cities: Logrono, Burgos, Leon, Sarria, and Santiago. The large and small towns had many things in common.

It was very rare to see anyone who was overweight. Occasionally I would see a person with a cane, but I didn't see anyone with a walker. Almost every family yard had an incredible garden with lettuce and vegetables. Dinner started after 7:00 pm and many families gathered in the town center to eat, drink, and spend time with family, friends, and loved ones.

As I reflected about what I saw, several friends mentioned the Blue Zones. Blue Zones are communities where people are 10 times more likely to live to be 100 than the U.S. average. Many of the Blue Zones are on secluded, remote islands or mountainous regions. However, Loma Linda, California and Singapore are considered Blue Zones.

I watched the Netflix documentary, Live to Be 1oo: Secrets of the Blue Zones. I read this book as well as The Blue Zones Kitchen: 100 Recipes to Live to 100. I want to incorporate as many items as possible to increase the odds of longevity.

The main ingredients for increasing longevity include:
* Eat a plant-based diet; eat meat only occasionally.
* Actively move; try to walk 5 miles/day. Find items that increase movement like gardening.
* Have a social network of friends, family, and loved ones; spend time with them
* Enjoy red wine in moderation
* Have a sense of purpose; volunteer, work, help others
* Take time to nap at least 5 times/week; reduces the chance of a heart attack by 35%

Highly recommend!

[Natalie Park · Rating 5 out of 5]

4.5 stars. If you watched the Netflix show, this exactly the same but goes into more detail. In includes wonderful pictures and recipes as well. I highly recommend this one as it really talks about the quality of life which leads to longevity.

[Kimberly · Rating 5 out of 5]

This book caught my attention because I’ve been reading about the Blue Zones (places on Earth where people live the longest) for the last year or so, and I’ve been interested in learning more! National Geographic Explorer and best-selling author Dan Buettner revisits the Blue Zones in this book to reveal more secrets to living to 100 years old.

The sample of the book I received was full of gorgeous photos that I couldn’t stop looking at! The book was attractively presented and definitely made me want to read more. I especially liked the section on lessons from Costa Rica’s Blue Zone that discussed getting sensible sun exposure and eating lighter dinners.

I’m very excited to read the rest of this book once it’s released in August! I recommend it to anyone wanting to learn more about the Blue Zones and how to change your lifestyle to live longer.

Thank you to NetGalley and National Geographic for the opportunity to read an advanced sample of this book for an honest review.

[JoJo_theDodo · Rating 4 out of 5]

Beautiful photography and stories of communities within the Blue Zones. I would have liked a few more recipes added in. Overall, a lot of great wisdom shared in this book.

[Ritzo ten Cate · Rating 2 out of 5]

At first sight a very inspiring book about a very inspiring concept: checking out areas all over the world where longevity - growing old healthy - is more common than elsewhere. But the book appears less profound than I expected after seeing the Netflix series. I expected the book to be the more profound layer under the series, but instead it is just a light redo which has little value after having already seen the documentary series. Reading the book shows the light way of doing research by Buettner. He seems to have a chat over here and a chat over there and that's seems to be his way of making rather big conclusions. For example - and that's a big show stopper for me - he keeps suggesting that drinking alcohol is not so bad or he even promotes it, while anno 2024 it's rather clear that alcohol is one of the most poisonous and nastiest addictions on hour planet nowadays.

It's a cool book to get some inspiration from but after that: dive deeper and deeper yourself. The book is like a Lonely Planet guide. Cool to get a first glimpse, but by far not enough to prepare for a serious trip off the beaten track. It's too popular, too romantic, too easy, to light. Unfortunately.

You'd better nog buy it. Wait for others to give it away :-)

[Kristin · Rating 5 out of 5]

A look at the “blue zones”: six areas of the world where people live the longest. The author visits each place, searching for the elements in these cultures that bring them healthy sustainable long lives. This book is bursting with information about these cultures, including what they eat, how they keep mentally, spiritually, and physically fit. Included are recipes for meals and gorgeous photos. One section gives advice to create your own “blue zone”. I intend buying this book as a great reference tool.

[Lisa Harker · Rating 5 out of 5]

It’s no secret that Dan Buettner is a well-respected educator of longevity. Following years of research into what makes blue zones produce the world’s longest living communities, this book distills his research down into easy to understand points. Buettner knows how to simplify healthy living to make it easy for everyone to incorporate these patterns into their daily lives.

This book would also make a lovely coffee table book as the pictures were beautiful!

[Jenifer · Rating 5 out of 5]

I think that Buettner has written a pervious book on The Blue Zones. This one appears to be a re-tread of that information with the addition of great photos from the Netflix special that he produced.

This is a fascinating topic and the book was easy to read, and well laid out. It's almost like a coffee-table book and fun to have in the house. Buettner includes a vegetarian recipe from each of the locations highlighted. I'm going to try all of them!

Hard copy in my library

[Christianne Allison · Rating 4 out of 5]

I watched the Netflix series that this book is based upon. Super interesting to understand how badly our American diet and ways have gone. Since the post WWII era, our government actually pushed for more food heavy in fats , animals products (bologna, hot dogs, hamburgers) and grains (wonder bread, convenience pantry foods). Now with our face paced lifestyle we are surrounded by overprocessed food , full of sugar, unhealthy fats and processed wheat grain. Our hunger for meat and proteins is killing us for a multitude of reasons, including the way we raise and feed our beef and chickens, full of antibiotics, hormones and heart attack fats.

The centenarians in the Blue Zones eat extremely clean diets without even trying . Full of fresh vegetables, fruits, whole grains, tea and wine. Their food pyramid contains maybe 5% of meat, poultry and dairy, sustaining longevity and strength through completely vegan diets.

But the interesting thing is the way they also live - respecting community and engaging with others daily and weekly. Moving naturally, Community , spirituality and a life purpose are all part of the longevity equation. In our country we have it all backwards, escaping to our homes, watching TV, social media and computers all day long.

I could go on and on about how interesting this is. Dan reviews five Blue spot areas across the globe: Nicoya Costa Rica, Singapore, Ikaria Greece, Sardinia Italy and Loma Linda CA. Surprisingly two are not rural isolated cultures and in fact very urban cities.

I gave this 4 stars bc I had seen the Netflix series and I actually thought this was much more interesting than the book. Both super informative and game changers to consider some major lifestyle changes. Read it and WATCH it!

[April · Rating 2 out of 5]

Nice pictures and some good inspiration for healthy living, but it veers into pseudoscience. A lot of the recommendations at the end have no basis in what was written prior and no citations to support their claims that they reviewed the scientific literature. Like the recommendation to eliminate eggs came out of left field with no citations or supporting evidence. Manually open your garage door and no electric cooking appliances? Seems silly with much burden and little benefit. I’m also suspicious that these locations were cherry picked. Seemed suspicious the emphasis on food disappeared when they discussed the only not impoverished area, Singapore.

The fundamentals of close social ties, regular physical activity, and a diet low in processed foods seem sound, but the details seem like a take with a grain of salt situation.

[J. · Rating 2 out of 5]

While I fully support the healthy life-styles promoted by this book, I find it hard to accept that this is a truly even-handed account of life in the blue zones. Are families always havens of tranquility and contentment? Are communities always sources of positive energy and support? It just feels to me as if we’re being presented with hand-picked facts intended to prove the author’s hypothesis.

[Ashley · Rating 5 out of 5]

I loved this preview and I will definitely be purchasing this book. The Blue Zones are such an inspiration and Dan Buettner has uncovered some real treasures. I highly recommend anything from him and it looks like this will be no exception.

[shirin · Rating 4 out of 5]

Was in 5 territory till the end where it said some sussy stuff about weighing yourself everyday and using smaller plates to trick yourself into feeling full 🤔

[Kate Hummel · Rating 2 out of 5]

This book draws pretty heavily on the “may”. “May be found to help prolong life”. “May help lower inflammation”. “May be found to lower cholesterol”. I liked the idea at first, but the book/author takes leaps and bounds with his theories, while not having a lot of references or research to back up his claims. I will say, the photography is excellent, and the photos are stunning. For a light read with an overall thesis of “eat more veggies, be social, and light exercise”, this was fine. But let’s not pretend like this was the groundbreaking book of the century here.

[Enas Wilker · Rating 4 out of 5]

Just ok. Not much new information if you've read previous blue zones books or if you've watched the Netflix documentary. Kind of repetitive. Still very good advice and I'm a big proponent of blue zones living!!
A few comments though as a registered dietitian: I don't believe weighing yourself every day is necessary to be healthy.
Also, it's not always the best to eat less. If you're very active, you need to eat more!

[Andrew Montgomery · Rating 4 out of 5]

I enjoyed the documentary more, but reading this helped me reflect a bit more on my health and think about how to integrate more blue zone habits into my life. There were a few parts that seem a bit questionable, and I know this isn't hard science, but I still find a lot of value in creating a life that is healthy and meaningful, and I think the broad themes of the blue zones have helped me do that, even if some of the specifics are not as applicable to me.

[Melissa · Rating 4 out of 5]

Love reading about the Blue Zones, the recipes, key takeaways and themes from each place. Provides some inspiration to integrate more activity, connections, and a more veggie friendly diet.

[Keith · Rating 4 out of 5]

An update of an often cited work

What I got out of this book

* A plant based diet (It also helps to not overeat, eat nuts & fish in moderation)
* Vibrant relationships
* Staying active (moderate exercise - such as walking, frequent movement)
* A purpose for living
* Daily rituals
* Adequate rest (naps are good)
* Drink water
* A simple lifestyle

Part 1: The Blue Zones
1. Sardinia
2. Nicola
3. Loam Linda
4. Icaria
5. Okinawa
6. Singapore (Surprise)
Part 2: Building Your Blue Zone
7. The Power
8. The Blue Zones Food Guidelines
9. Create Your Blue Zone
Epilogue
Acknowledgements
Select Sources (arranged by chapter)

It was pleasant to read a kindle book that had frequent professionally taken pictures in it.

[Elisabeth Valienne · Rating 4 out of 5]

My biggest gripe with this book was a lack of empathy for existing health issues. Preventing health issues is great and wonderful, but there are a lot of reasons why someone could struggle to adjust their lifestyle to reflect these blue zones including finances, neurodiversity, and allergies.

Overall, the suggestions were excellent, but they were treated as the only way to be healthy. Anytime someone promotes a particular lifestyle as the only way that works, it's worth being curious and possibly even concerned about.

[Tala · Rating 4 out of 5]

Thoroughly enjoyable - mainly because it's not just an insight on how people live longer, but instead, it's an insight into how people live happier and with purpose.

As a dietitian, I could argue a few of his "guidelines" are debatable and better kept for the experts to address; but that's such a small section and with a generally positive message, that it doesn't take away from the book.

The illustrations are a nice addition too.

[Leah Greif · Rating 5 out of 5]

Interesting read about how the author found the same longevity factors in 5 culturally different areas of the world - on 4 different continents. Good tips about how to apply these factors to nearly any region. I had forgotten that my own community is a Blue Zone Project Community! Now I need to see the Netflix program.

[Anna · Rating 4 out of 5]

As is typical of all the Blue Zone books, this sample book catches your interest and your desire to read it simply because they all contain useful and interesting information. There was only 11 pages to this sample book so I cannot expound further on what the book was like.

[Joanne Adams · Rating 5 out of 5]

I have followed the Blue Zones project since the first article was published in NG years ago. I really enjoyed this book for its sections on creating your own Blue Zones and the Power of 9. This book follows along with the new Netflix series and has a few recipes.

[Emily · Rating 5 out of 5]

An excellent coffee table book and a polite reminder to be intentional about your life choices. I didn’t feel like it was chastising too much, but don’t read this if you’re easily offended when reminded how unhealthy Americans really are.

[Jeffrey]

Super interesting

This is an enjoyable easy read. I'm always attempting to live a healthier life and the story of the people covered is inspiring.

[Cathy Sites · Rating 4 out of 5]

Straight forward despite the unique circumstances of each location. Achievable anywhere, but especially where and when it is designed to be achieved.

[Andrea · Rating 5 out of 5]

I’ve read several Blue Zones books. This one’s probably my favorite.

[Paul Curley · Rating 5 out of 5]

Book is full of important lessons.

[Samantha Mendell · Rating 5 out of 5]

Loved it!! I’ve been wanting to read this edition for some time now, and I was throughly engaged from start to finish. I look forward to incorporating many of these principles into my daily rhythms.

[Isabelle✨ · Rating 4 out of 5]

Stuff that I already pretty much know but reinforces all these ideas about living healthy and long.