How to Live Longer- Blue Zones, Longevity and Anti Ageing

[LfcCharlie4]

Been researching the Bue Zones recently, and going to purchase the full book and reading it as overall health and longevity has kind of become a huge passion of mine. For the past couple years I've really neglected anything but Weight Training, so have made it a personal goal to focus on overall health including building muscle but not solely building muscle. 

From Some research here's some basic things many of the Blue Zones have in common

1) No Smoking- Pretty obvious why, used to smoke a fair amount of weed when I was like 17, glad I didn't make it a daily habit like many do. Nothing needs to be said about Cigarettes, everyone already knows about that. 

2) Avoid Processed Shit- Again obvious but we're bombarded with it, keep your diet basic, even store-bought salads are pretty processed these days. Whole Real Foods > 

3) Wild Plants and Legumes- While most weren't strictly vegan/ Veggie, most of these areas are predominately plant-based, but properly prepare their food. Often, follow similar to a Mediterranean diet. 

4) Low level physical activity through the day- This is the BIG one westerners miss, we spend so much time on our arses, and think an hour at the gym can make up for it, unfortunately, it can't. At the minimum take a break every 25 mins and do some walking, stretching, jumping jacks etc, I'm not saying cancel your Exercise routine, more make it an option. 

5) Social Engagement- We are social creatures, get out there and socialise. With spirituality, it's easy to isolate ourselves, loneliness rates are only going up also, Family and Friends are a really important part of life. 

6) Calorie Restriction and Fasting- Easiest way is Intermittent Fasting, give your cells a chance to regenerate and your digestion system a rest. You could say these zones eat mindfully, and not like savages. 24 Hour fasts are also amazing when done right, but be careful with these (especially Women and those suffering with ED do more research!!) 

7) Life Purpose ( @Leo Gura will love this one)- Basically having a clear purpose on why you wake= living longer. Simple as that. 

8) Low Stress- Pretty obvious why, Stress= Inflammation, worry etc. Life is meant to be enjoyed  

9) Spirituality/ Religion- Of course most of these places are quite traditional so believe in a conventional God, in summary take care of your 'soul' I think most people here are doing that on a 'higher' level  

10) Remain Reproductively Useful- Basically don't go into a nursing home and rot away, always learn new things and stay active in the community- stay 'useful' I'd say a better term is stay engaged with life. Basically, have a lot of sex, have kids and after you have kids, have more sex. 

The supposed oldest guy ever had 23 Wives and 200 kids lol, imagine the January credit card bill...Although this is now not proven about this guy. 

11) Low Level Alcohol Consumption- The one that shocked me most too. In particular Red Wine (not processed commercial wine) usually a glass or 2 a night in these places. However, it can easily be replaced with Green Tea/ Coffee, I personally hardly drink and don't plan on starting to, except when I go out with friends (not great for longevity in that way though) 

These are all pretty easy to implement in our own lives, in 2020 there's also countless modern technologies and BioHacks we can add into our lives, and following Ben Greenfield has opened my eyes to these. The most practical ones I've found are: 

16:8 Intermittent Fasting

Basic Nutrient Intakes such as Vitamin D

Regular Sauna Usage 

Cold Showers/ Wim Hof Breathing/ Any Breathing Techniques 

Blueberries, Dark Chocolate and Green Tea for the intake of activators of “sirtuins”

broccoli, kale, cabbage, cauliflower, and Brussels sprouts and turmeric for Nhrf2 

Apple Cider Vinegar 

Blue Light Blocking Glasses 

 

That's just a couple but beyond that things can get quite confusing and expensive, I mean if you do most of the basics right you increase your chances of living longer by a LOT, I'm new to all this and before thought I had it all figured it out when I went vegan at 15 lol, how naive I was. Here are the main sources for this post: 

https://www.bluezones.com/

https://www.bluezones.com/articles/

https://bengreenfieldfitness.com/article/anti-aging-articles/ancestral-habits-enhanced-longevity/

[fridjonk]

Have you looked into Dr. Nun Amen Ra by any chance? He's all into longevity and I believe he eats only 1000 - 1500 cal. per day and 100% vegan. Although he looks like he'd eat like 3000-4000 calories. Very interesting Zen type of guy. 

[LfcCharlie4]

@fridjonk Ni I haven't although I've seen some 'exposed' articles and videos about him similar to Durianrider and Freelee if you've heard of them. Apparently in arguments he uses his own self funded research studies lol, and recommends a blanket amount of calories no matter someone's weight etc?

[fridjonk]

https://amenradiet.com/what-is-amen-ra-diet/

By the claims he's making - you'd bet all hell would come raining down on him from most of the health community. I mean living up to 150 years of age? That does sound very skeptical. From what he's saying, it has been researched on bunch of others as well. But I'm not buying into it as I've not really tried it. Although i have tried the 23h fast as he suggests; that has been one of my favorite fasting methods to date. 

Edited February 7, 2020 by fridjonk

[LfcCharlie4]

@Michael569 Ahh so the development into stage Orange basically? 

I feel there are the concepts we can implement but it is hard to live completely like these in a westernised society, cutting out fast food and processed shit is even difficult, when SOO much stuff is processed these days. Things like air filters and water purifiers can help with the air and water. 

What can be done to increase longevity in a society like this then? I feel as we evolve their will be a bigger emphasis on longevity and holistic health. But right now, there's much more pressing issues for large governments  

[LfcCharlie4]

@fridjonk Yeah, Dinner to dinner fasts can be amazing, I'm going to implement them monthly, research suggests doing these once a month is all that is needed. Here's the videos I watched on it. 

Here's a longer podcast and Guide on fasting:

https://bengreenfieldfitness.com/podcast/nutrition-podcasts/does-coffee-break-fast/

https://fastingdecoded.org/ 

Personally only really drink Black Coffee, Green Tea and Water during fasts, don't take any supplements or Aminos, but this is just 16:8, not for extended 24-48 hours, or 3-5 days, I'm quite lean so probably won't do 3-5 days until I'm older but will be implementing 24 hours monthly for Autophagy. 

[LfcCharlie4]

@Michael569 Yeah I agree mate. Although, I feel there's many key things we can do to maximize chances of longevity and keeping the basics in check. 

Such as: regular exercise, whole foods, calorie restriction (fasting), sauna, happiness, socializing, having fun and basically just enjoying life. 

To me the 'purpose' of life (relatively of course) is to enjoy oneself, be happy and enjoy life. Of course that's simplified and can go wayyy deeper but what's life without happiness and fun? 

I definitely agree with you mate, getting too anal about this can turn it into another source of stress. 

You looked into much of Ben Greenfield's stuff?

 

 

[Deezeetho]

http://www.pathmed.com/

DR E braverman is excellent.

I enjoyed the book. Younger thinner you diet. Aims at holistic nutrition.

 

[LfcCharlie4]

@Michael569 yeah I get you o feel he’s developed a lot recently.

He speaks a fair amount about Purpose, meditation, Yoga etc being the true source of happiness and doing all this longevity stuff to help enable a great life etc, I’d place him at Yellow I feel, he has a amazing holistic understanding of health and fitness and a decent one of life. 
 

like you said I feel he has a shadow and lacks real mystical experience to take him into turquoise though from an SD standpoint.

 

i also feel “extremists” like him are great for the rest of us as they do all the hard work and testing and we can decipher the essentials and easiest ones to apply. Like I’m personally not going to go and buy ridiculously expensive supplements, but will buy blue light blocking glasses to protect my eyes and a water filter for example? 
 

hope that made sense. 

[DrewNows]

Another perspective: Unlock/integrate the divine feminine into oneself. Processing emotions, letting go of pain (shame, regrets, trauma) is part of the regenerative healing process. Sometimes changing diets helps with this as there’s less suppression happening, and ultimately it’s all connected, longevity is conducive to Love at the highest level possible 

[LfcCharlie4]

@DrewNows Of course! Carrying around that baggage and stress will make life a lot more burdensome/ stressful which will only add inflammation and stress to the body. Emotional healing and even spiritual healing is also part of the Puzzle.

[TrynaBeTurquoise]

@Michael569 @LfcCharlie4

I agree on some parts but also disagree. Ben takes it too the extreme but his biohacking shtick is a genuine expression of what fulfills him in life. Exploring new techniques and trying to optimize every little thing isn't something he's doing out of stress and fear but out of a creative joy. He gets a lot of flack for being seen as an "extreme health snob" but remains authentic and humorous because its just him and how he likes to spend his time. That being said I do agree his notions of spirituality are shallow. He is the type to meditate just for the physiological health benefits but isn't aware of the true nature of spirituality. He has definite limitations in that area, but as far as his cutting edge scientific information about health he is a top notch resource. 

[LfcCharlie4]

@TrynaBeTurquoise Yep, that's basically why I watch him and read/listen to his articles/podcasts, I can also see why's he hooked on it. Waking up feeling amazing is every day is pretty addictive and always finding new ways to do so is awesome. Of course he has the luxury of a bottomless pit of money as well, but the fundamentals anyone with a decent salary could do- Whole Foods, Regular& Low Level Exercise, Weight Training, Sauana, Cold Thermogenesis, Meditation& Breathwork, Blue Light Glasses etc etc

[TrynaBeTurquoise]

4 hours ago, LfcCharlie4 said:

@TrynaBeTurquoise Yep, that's basically why I watch him and read/listen to his articles/podcasts, I can also see why's he hooked on it. Waking up feeling amazing is every day is pretty addictive and always finding new ways to do so is awesome. Of course he has the luxury of a bottomless pit of money as well, but the fundamentals anyone with a decent salary could do- Whole Foods, Regular& Low Level Exercise, Weight Training, Sauana, Cold Thermogenesis, Meditation& Breathwork, Blue Light Glasses etc etc

Yeah, its funny when people critique him about all the expensive equipment he talks about, when he does stress the minimalist simplistic health techniques as the most primary and foundational. As a listener on a budget, its not hard to make that distinction. All that expensive equipment information he talks about he is just putting out there for people who actually can afford it to invest in their health, because who else is in that niche? Its just him, thats the frontier he enjoys to explore. People blow their money on all sorts of useless things, so someone with a big bankroll buying the biohacking equipment (still relatively cheaper than other extravagant things) investing the money in their own health brings more power to them. 

[LfcCharlie4]

@TrynaBeTurquoise Exactly I don't know the percentages, but I mean I feel that's like at least 75% of the puzzle, and the rest are just small pieces that can make that extra little bit of difference. 

And exactly, Alternate Health/ Biohacking etc isn't exactly for people on a budget, so he's just marketing to his audience, and he's really good at it, I know when I buy my first house I'll be designing it in a 'hacked' manner in many ways to optimize health, longevity etc. 

I mean I can already notice a difference with the little things I'm implenting. 

Just learning things about the Oils and Glycemic Variability are just so simple yet helpful. 

Will probably buy Boundless at some point this year. 

On that note, if you haven't I highly recommend 'How Not to Diet' by dr Gregor, I understand if you're not plant based and don't have to agree with his solutions. But most of the truths are universal and he exposes the corruption of the Food Industry, it's a fucking amazing book on true health!

[TrynaBeTurquoise]

15 hours ago, LfcCharlie4 said:

@TrynaBeTurquoise Exactly I don't know the percentages, but I mean I feel that's like at least 75% of the puzzle, and the rest are just small pieces that can make that extra little bit of difference. 

And exactly, Alternate Health/ Biohacking etc isn't exactly for people on a budget, so he's just marketing to his audience, and he's really good at it, I know when I buy my first house I'll be designing it in a 'hacked' manner in many ways to optimize health, longevity etc. 

I mean I can already notice a difference with the little things I'm implenting. 

Just learning things about the Oils and Glycemic Variability are just so simple yet helpful. 

Will probably buy Boundless at some point this year. 

On that note, if you haven't I highly recommend 'How Not to Diet' by dr Gregor, I understand if you're not plant based and don't have to agree with his solutions. But most of the truths are universal and he exposes the corruption of the Food Industry, it's a fucking amazing book on true health!

Thanks for the recommendation man.

I ordered Boundless when it came out, it is very impressive but to be honest, if you’ve already dove deep in his podcasts, website, speeches, ect, it isnt providing that much new material. But it is a nice thing for reference. It is like the exercise physiology and general health version of  “Becoming a Supple Leopard” (more biomechanics focused). Both are “cookbooks” so to speak for reference to aid in your health and fitness journey.

[ElenaO]

I would agree on all of those points, except for social engagement, remain reproductively useful and low stress levels.
Social engagement doesn't have to come as a must here, it must be something you are willing to do. If you don't feel like you need/want to engage socially with others, then be it. I am, for one, introverted and I do talk to people, but that's definitely not something I have a high need for. It happens just naturally and there are days when I don't talk to anyone and I am still happy and content. 

How is reproduction supposed to increase your longevity? If you have kids you are more likely to live longer? Have never heard of this before. 

Life purpose and low stress levels will often conflict with each other. You just cannot have low stress levels at all times. It's bound to happen. If you aren't challenging yourself, you'll have your low stress level, but come on, how is that a good life? 

[LfcCharlie4]

@ElenaO I see your points and I'll attempt to answer them 1 by 1. 

1000s of studies have shown the detrimental effects of loneliness, by Social Engagement this means being part of communities, teams, families etc. Think about elderly people when they are isolated and left lonely, they tend to die faster, compared to those surrounded by family and parts of communities. Some people socialize less, but these studies follow thousands and are making conclusions based on that. And study after study shows deep meaningful relationships are very beneficial for Humans. For those on a spiritual journey, this may be different for a period of time for example, but overall, the trend seems to consistently show how important close relationshops are. This doesn't mean you have to be the centre of attention, just having several close relationships with friends, family, clubs, communities etc will go a long way. 

This article sums up the book quite well: https://www.bluezones.com/wp-content/uploads/2012/04/NationalPost2011.pdf

In terms of life purpose, not necessarily. You can run a company, follow your LP etc and know how to manage your stress levels, relax, take time out etc and not expose yourself to ridiculously high stress environments like Wall Street, there are ways to work around anything. 

By the way, it says Purpose= Living Longer so I'm not sure your confusion. 

A lot of the research shows big families and having children actually helps you live longer especially later in life, or who will take care for you and help you as you age? Again, it links back to that sense of community and belonging by having a family, and in these areas families are very close as are communities. I'm also guessing it's a biological response that shows you're still 'useful' so your body still needs to work hard? I'm not sure, but regular sexual activity is usually correlated with a long and healthy life. 

A lot of them tie together- Sex tends to mean you have a family and a wife, which gives you meaningful relationships increasing social conections etc. 

I haven't read the book but it's next on my health and diet list, so when I do I'll give a book summary. 

[VeganAwake]

https://nutritionfacts.org/video/what-is-the-optimal-diet/

I didn't know you were into all this stuff bud...have you ever heard of nutritionfacts.org Michael Greger is an amazing plant-based doctor who started this nonprofit website... he also wrote the book "how not to die"

He talks a lot about the blue zones... I also love the Forks Over Knives website... that's all kinds of amazing plant-based vegan recipes. ?

[VeganAwake]

I almost forgot ...have you ever heard of the fasting mimicking diet for Health and Longevity. 

Some very interesting research going on there ...they believe they will already be able to get people to live to be a 120's on this diet... look for Dr. Valter Longo...