The 9 Rules of Longevity: What We Can Learn from the Blue Zones

Recently, I had the opportunity to attend a training that explored the Blue Zones—and I’ve been fascinated ever since. If you’re not familiar, Blue Zones are regions around the world where people live the longest and healthiest lives, often well into their 90s and 100s, with lower rates of chronic disease and a higher quality of life. These areas include places like Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California).

What struck me most wasn’t just how long people lived—but how well they lived. Their lives weren’t built around rigid health rules, intense exercise plans, or perfect diets. Instead, longevity seemed to be woven naturally into daily life.

Researchers studying these regions identified nine common lifestyle principles—often called the Power 9. I wanted to share a little about them, not as rules to follow perfectly, but as gentle reminders of how we might support our health—inside and out.

In the places where people live the longest, health is woven into everyday life—through relationships, shared meals, purpose, and joy.

1. Move Naturally

People in Blue Zones don’t “work out” the way many of us do. Instead, they move throughout the day—walking, gardening, cooking, cleaning, climbing stairs, and doing meaningful physical tasks. Movement is woven into life, not scheduled or forced.

Takeaway: Look for small ways to move more naturally—walk while talking on the phone, stretch while watching TV, park farther away, or tend to something with your hands. It all adds up.

2. Know Your Purpose

In Okinawa, it’s called Ikigai. In Nicoya, it’s Plan de Vida. Both translate to knowing your reason for waking up each day. Having a sense of purpose has been shown to reduce stress, improve mental health, and even add years to life.

Takeaway: Your purpose doesn’t have to be grand. It might be caring for others, creating something meaningful, mentoring, learning, or simply showing up with kindness. Purpose evolves—and that’s okay.

3. Downshift

Life brings stress everywhere—but people in Blue Zones have built-in ways to slow down.

Prayer, naps, happy hour with friends, nature walks, or quiet reflection help them release stress before it becomes chronic.

Takeaway: Find your version of downshifting. Even five minutes of stillness, deep breathing, or intentional pause can reset your nervous system.

4. Follow the 80% Rule

In Okinawa, people stop eating when they feel 80% full, not stuffed. Meals are often smaller and eaten slowly.

Takeaway: Slow down during meals. Listen to your body’s cues. Full doesn’t have to mean uncomfortable.

5. Plant Slant

Beans, vegetables, fruits, whole grains, and nuts make up the foundation of most Blue Zone diets. Meat is eaten sparingly, often as a side rather than the main focus.

Takeaway: You don’t have to give anything up—just consider adding more plants to your plate. Small shifts can have big impacts.

6. Wine at 5 (In Moderation)

Many Blue Zone cultures enjoy a glass of wine, often red, shared with friends and food. It’s less about alcohol and more about connection and ritual.

Takeaway: This isn’t a prescription—but a reminder that enjoyment, moderation, and social connection matter just as much as nutrients.

7. Belong

People in Blue Zones often belong to a faith community, spiritual group, or shared belief system. This sense of belonging provides support, meaning, and connection.

Takeaway: Belonging doesn’t have to look one specific way. It might be a community group, volunteer work, support circle, or shared values with others.

8. Loved Ones First

Strong family connections—across generations—are a cornerstone of longevity. Elders are respected, included, and valued.

Takeaway: Nurturing relationships matters. Even small moments of connection—checking in, sharing a meal, listening—strengthen bonds.

9. Right Tribe

Blue Zone residents tend to surround themselves with people who support healthy behaviors, encourage connection, and provide emotional safety.

Takeaway: Who we spend time with shapes us. Seek relationships that uplift, encourage, and allow you to be fully yourself.

A Gentle Reminder

What I appreciated most in learning about the Blue Zones is that longevity isn’t about perfection. It’s about alignment—living in ways that support our bodies, minds, and relationships over time.

You don’t need to change everything.You don’t need to do all nine.You don’t need to do them “right.”Even choosing one small shift—more movement, deeper connection, intentional rest, or rediscovering purpose—can support greater well-being.

As I continue learning, I’m reminded that health is not just about living longer, but about living better—with presence, meaning, and care for ourselves and one another.

Here’s to finding our own True North toward health—inside and out.