Live to 100 — Holistic Fitness Habits of Blue Zone Centenarians 


written by:

Today at a Glance

Live to 100, longevity, holistic fitness habits

Most purpose-driven entrepreneurs put in their life force to create impact. Only to awaken at some point realizing that they sacrificed their health.

Leaving good years on the table to enjoy the fruit of their labor.

But here’s the kicker:

The same things that help us live a long and healthy life are the things that make life worth living.

And Blue Zone’s centenarians have figured it out.

The Blue Zones are certain areas of the world

  • Sardinia, Italy
  • Ikaria, Greece
  • Okinawa, Japan
  • Nicoya, Costa Rica
  • Loma Linda, California

where more people live significantly longer than average.

However, you don’t have to actually move to one of the blue zones to get to your hundredth birthday.


• diets

• habits

• lifestyles

of blue zone centenarians are simple.

But they have the ability to change everything.

"The foundation of success in life is good health: that is the substratum fortune; it is also the basis of happiness. A person cannot accumulate a fortune very well when he is sick."

Here they are:

A) Move naturally

People in the blue zones don’t necessarily have subscriptions to fancy gyms. They weave physical activities seamlessly into their lives. They get active every day without even trying.

Some of the ways they do this include:

1) Work with their hands

They’re used to

  • making crafts
  • chopping wood
  • kneading bread
  • doing their hobbies by hand.

Besides keeping their muscles and brains active, seeing the fruits of their labor can help derive a sense of fulfillment.

2) Walk everywhere

Instead of defaulting to cars they walk everywhere. This helps them get regular exercise while spending time in the great outdoors.

Pro Tip: Walking on steep inclines is correlated with longer health and life spans.

3) Garden their own vegetables

A green thumb helps elders lower their center of gravity and practice their balance.

Resting in a deep squat position is a skill to be trained. For Asians, this is a natural position. Therefore it’s called the Asian Squat.

Here are some benefits:

  • Strengthen legs
  • Improve posture
  • Reduce tight calves
  • Improve ankle mobility
  • Combat lower back pain
  • Reduces Pressure on Joints and Bones
  • Improves Digestion and Bowel Movements
  • Combat the Problems Associated with Sitting

Plus, like doing things by hand, gardening can be both rewarding and stress-relieving.

B) Develop a positive attitude

Having a positive mindset is the key to living a fulfilling and longer life. The people in the Blue Zones have mastered the art of maintaining a state of calm and have lower stress levels.

They cultivate peace of mind in mainly three ways:

4) Unwind and let loose

People in the Blue Zones work hard and continue to stay active well beyond their retirement years. But they also know the importance of taking time to relax and unwind. They find time to decompress every day.

Instead of mindlessly scrolling through social media, they choose to socialize, dance, and even enjoy a drink or two with their tribe.

5) Belong

Regardless of their specific beliefs, people in the Blue Zones tend to be part of spiritual communities. They dedicate time to their inner practices.

This spiritual connection provides them with a sense of peace and purpose.

Pro Tip: You don’t need to be religious for spiritual practices. Mindfulness is a great starting point.

6) Discover your Why

Whether it’s finding your “ikigai” (reason for being) or having a “plan de vida” (life plan), the Blue Zones have a language for waking up every morning with a clear sense of purpose and contribution.

The “Ikigai” for instance is the Japanese concept of finding purpose and fulfillment at the intersection of:

  • What you love
  • What you’re good at
  • What the world needs
  • What you can be paid for

Knowing your purpose or why you wake up in the morning is crucial for mental health and overall well-being.

C) Eat wisely

What, how, and how much we eat can greatly impact our health and longevity. The answer isn’t necessarily strict, sad diets devoid of the good stuff.

7) Eat mostly plants

A majority of the diet in the Blue Zones is derived from plants.

Up to 95% of their diets come from a diverse array of vitamin and protein-rich vegetables, beans, and nuts — including fava, black, soy, and lentils.

Meat is eaten on average only 5x per month.

8) Wine @ Five

Except for the Adventists in Loma Linda, most Blue Zone residents drink red wine moderately and regularly while socializing with their community.

Take the Ikarians in Greece, happily sipping their homemade wine while enjoying lively community gatherings. The key is moderation.

9) Follow the 80% rule

The Okinawans have a saying, hara hachi bu, “Eat until you’re only 80% full.” The rule prevents overeating and the health-related risks of obesity.

They also practice several mindfulness habits at the dinner table.

For instance, they

  • eat slowly to better calibrate their fullness
  • focus on the food to savor all the flavors.

D) Connect with others

Regardless of age, we all need genuine connections with members of our community. Blue Zone residents prove that it’s the most critical commonality and likely the most impactful secret to longevity.

10) Put family first

Blue Zone residents place family first. Especially when it comes to elders. They keep aging family members close by or within the family home to ensure they’re still connected across generations.

This has a real impact on how long they live. Sardinia’s absence of nursing homes provides living proof.

11) Commit to a life partner

People in the blue zones invest in their romantic unions. They forge strong and loving partnerships, including marriages.

12) Find your tribe

It’s not all romantic. The world’s longest-lived people chose—or were born into—social circles that invest in and support healthy behaviors. The people you surround yourself with influence your habits and outlook. So choose wisely.

Now, how do you build the “Blue Zone” habits?

Try theming your months (in 2-steps):

  1. Identify the 1 habit you’re experiencing the greatest deficit. Focus on that first
  2. Match each of the remaining 11 habits to each of the remaining 11 months in 2024. (You’ll change your entire holistic fitness in one year and build momentum.)

Our focus areas: Move naturally, eat mostly plants, and downshift daily.

The best part of the “Holistically Fit 12” habits?

They’re not just about living longer but living well.

That’s our wish for all of you.

One Quote to Finish Your Week Strong

"I have learned that whenever I think "I don't have enough time to do that" what I usually mean is "I don't have enough energy" or "I am not actually interested in doing this."

What I need to do a better job of is not managing my time, but rather caring for myself and identifying my true interests. When I am well rested and working on something I am genuinely excited about, finding time is rarely a problem."

What do you want to invest your energy in? And how do you build it up?

That’s what we’re here for. To help you with that.

Here’s what we stand for.

That’s it for today.

Hope you enjoyed it (and learned something new).

What’s going on in our world

In this week’s episode at The Energy Lab Podcast, Katarina Polonska shares valuable insights and strategies for navigating the complexities of relationships for entrepreneurs and executives.

This is a must-listen for all those who want either 
→ find the right partner or 
→ improve the relationship with their existing one.

Click on the picture to listen now ↓

As always, stay fit, stay active, and enjoy your life.

Ketty & Markus

Some more ways we can help you

Free Ressources

Quit Sugar — live better

Ditch sugar, take back control of your health, and start living your best life.

Ultimate Posture Guide

Don’t let bad posture ruin your sleep. Self-check and start realigning immediately.

1-on-1 Coaching

Upright with ease
in 12 weeks

Create alignment to confidently sit and walk upright without back pain.

Transform your lifestyle 360°

Unleash your full potential and experience optimal performance & well-being.

Shed 10-15 lbs 
in 12 weeks

Lose weight and maximize energy, performance, and wellness long-term.

Delivering actionable advice for fitness, health & personal growth to your inbox

Join 1,100+ curious minds who receive The Energy Explorer every Saturday to boost their energy and create long-lasting results.

Not a subscriber? Join 1,100+ optimizers who receive The Energy Explorer every week.