5 daily habits of people who live longer | Dan Buettner
ZOE Science & Nutrition
Population-level gains from diet shifts
Dan explains the life-years gained moving from a standard American diet to a whole-foods, plant-focused diet.
Would you like to stay healthy until you're 100? For most of us, the answer is, of course, yes. But why do some people live longer, and is it achievable?
In this episode, best-selling author and longevity expert Dan Buettner, explores what decades of studying the people who live the longest reveal about health and lifespan.
Instead of chasing hacks, the science suggests that a longer life is shaped by everyday food, social habits, and the places people live. We’ll look at practical habits seen across the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. Rather than relying on willpower, Dan explains why changing your routine and environment may be easier and more effective. By the end of the episode, you’ll have some simple tips to help you start your day like you live in a Blue Zone - and increase your chances of living healthily to 100.
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Timecodes
00:00 Intro
01:24 What people who reach 100 actually eat
03:28 Why genes only explain 20% of longevity
07:20 What all Blue Zones diets secretly have in common
08:10 The high-carb pattern that shocks most people
09:20 Why grains and beans work together
10:50 The protein food that beats beef
11:55 Why plant protein comes with an extra benefit
12:15 Why fiber is the closest thing to a super nutrient
13:00 Why ‘fiber is sexy’ but ignored
15:05 A bathtub of meat vs how centenarians eat
15:50 You don’t have to be rich to eat well
17:25 Why deliciousness matters more than discipline
18:30 How many extra years diet can add
20:20 Why chasing longevity usually fails
22:40 What breakfast looks like at age 100
24:20 Why eating earlier helps your metabolism
25:45 The blood sugar crash that drives overeating
28:15 When ‘healthy’ yogurt has more sugar than Coke
31:15 How breakfast rules were shaped by food companies
33:30 The fasting window most people can manage
34:40 The overlooked habit: Blue Zones don’t snack
38:15 Why grumpy people don’t make it to 100
42:00 Why environment beats willpower
55:50 The five forces shaping long life
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
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The Blue Zones Kitchen One Pot Meals: 100 Recipes to Live to 100 by Dan Buettner
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The ZOE BIG IF Study, MDPI (2024)
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Breaking Bread: the Functions of Social Eating, Adaptive Human Behavior and Physiology (2017)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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