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1.1 Blue Zones® Scavenger Hunt
- Blue Zones. Home - Live Better, Longer. https://www.bluezones.com/. Accessed October 13, 2025.
- Buettner D. The Blue Zones American Kitchen: 100 Recipes to Live to 100. National Geographic; 2021.
- Buettner D. The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life. National Geographic; 2019.
- Buettner D. The Blue Zones Kitchen: 100 Recipes to Live to 100. National Geographic; 2019.
- Buettner D. The Blue Zones of Happiness: Lessons from the World’s Happiest People. National Geographic; 2017.
- Buettner D. The Blue Zones Solution: Eating and Living Like the World’s Healthiest People. National Geographic; 2015.
- Buettner D. The Blue Zones: 9 Lessons for Living Longer from the People Who’ve Lived the Longest. National Geographic; 2008.
- Buettner D. Live to 100: Secrets of the World's Longest Living People. National Geographic; 2023.
- World Health Organization. Life expectancy at birth (years). https://www.who.int/data/gho/data/indicators/indicator-details/GHO/life-expectancy-at-birth-(years). Accessed May 30, 2025.
- World Health Organization. Healthy life expectancy (HALE) at birth (years). https://data.who.int/indicators/i/48D9B0C/C64284D. Accessed October 13, 2025.
- Our World in Data. Life expectancy vs. health expenditure. https://ourworldindata.org/grapher/life-expectancy-vs-health-expenditure. Accessed October 13, 2025.
- Blue Zones. Original BZ explorations. https://www.bluezones.com/exploration/#. Accessed October 13, 2025.
- Blue Zones. History of Blue Zones - discovering the Blue Zones. https://www.bluezones.com/about/history/. Accessed May 30, 2025.
- Blue Zones. Founders statement. https://www.bluezones.com/founders-statement/. Accessed May 30, 2025.
- Blue Zones. Blue Zones Institute: research evidence. https://www.bluezones.com/blue-zones-institute-research-evidence/. Accessed May 30, 2025.
- Blue Zones. Blue Zones Project. https://www.bluezones.com/services/blue-zones-project/#section-1. Accessed June 14, 2025.
- Blue Zones. About Blue Zones. https://www.bluezones.com/about/. Accessed June 14, 2025.
- Blue Zones. Blue Zones History Timeline. https://www.bluezones.com/blue-zones-institute/. Accessed May 30, 2025.
- Roundtable on Population Health Improvement; Board on Population Health and Public Health Practice; Institute of Medicine. Business engagement in building healthy communities: workshop summary. Washington (DC): National Academies Press (US); May 2015, Lessons from the Blue Zones®. https://www.ncbi.nlm.nih.gov/books/NBK298903/
- Okinawa Research Center for Longevity Studies, Okinawans Centenarian Study. About ORCLS. https://www.orcls.org/about/. Accessed June 14, 2024.
- Loma Linda University Health. Adventist Health Study. https://adventisthealthstudy.org. Accessed October 13, 2025.
- Poulain M, Herm A, Pes G. The Blue Zones: areas of exceptional longevity around the world. Vienna Yearbook of Population Research. 2013;11:87-108. http://www.jstor.org/stable/43050798
- Poulain M, Pes GM, Grasland C, et al. Identification of a geographic area characterized by extreme longevity in the Sardinia island: the AKEA study. Exp Gerontol. 2004;39(9):1423-1429. https://doi.org/10.1016/j.exger.2004.06.016.
- Wang C, Murgia MA, Baptista J, Marcone MF. Sardinian dietary analysis for longevity: a review of the literature. J Ethn Foods. 2022/09/02 2022;9(1):33. https://doi.org/10.1186/s42779-022-00152-5
- Hitchcott PK, Chiara FM, and Penna MP. More to Blue Zones than long life: positive psychological characteristics. H Risk Soc. 2018/05/19 2018;20(3-4):163-181. https://doi.org/10.1080/13698575.2018.1496233
1.2 The Original Blue Zones Regions
- Blue Zones. Okinawa, Japan. https://www.bluezones.com/explorations/okinawa-japan/. Accessed June 14, 2025.
- Blue Zones. Sardinia, Italy. https://www.bluezones.com/explorations/sardinia-italy/. Accessed June 14, 2025.
- Blue Zones. Nicoya, Costa Rica. https://www.bluezones.com/explorations/nicoya-costa-rica/. Accessed June 14, 2025.
- Blue Zones. Loma Linda, California. https://www.bluezones.com/explorations/loma-linda-california/. Accessed June 14, 2025.
- Blue Zones. Ikaria, Greece. https://www.bluezones.com/explorations/ikaria-greece/. Accessed June 14, 2025.
1.3 Introduction to the Power 9®
Blue Zones Power 9® Principles
Move Naturally
- Blue Zones. Blue Zones Move activity cubes. https://www.bluezones.com/blue-zones-move-activity-cubes/. Accessed June 14, 2025.
- Blue Zones. “Exercise snacks” may be as good (or better than) traditional workouts. 2021. https://www.bluezones.com/2021/02/exercise-snacks-may-be-as-good-or-better-than-traditional-workouts/. Accessed June 14, 2025.
- Lambert J. 7 Benefits gardening and yardwork have on your mental health. Blue Zones. June 2022. https://www.bluezones.com/2022/06/7-benefits-of-gardening-and-yardwork-on-your-mental-health/. Accessed June 14, 2025.
- Williams L. How to make gardening and yardwork accessible to everyone. Blue Zones. March 2023. https://www.bluezones.com/2023/03/how-to-make-gardening-and-yardwork-accessible-to-everyone/. Accessed June 14, 2025.
- Blue Zones. Hate the gym? History explains why the treadmill can feel like torture. https://www.bluezones.com/news/move-naturally-abandon-fitness/. Accessed June 14, 2025.
- De Felicis J. News: Blue Zones study reveals the various healthy aging benefits of walking. Blue Zones. December 2023. https://www.bluezones.com/2023/12/news-blue-zones-study-reveals-the-various-healthy-aging-benefits-of-walking/. Accessed June 14, 2025.
- Kotifani A. Research says walking this much per week extends your life. Blue Zones. July 2018. https://www.bluezones.com/2018/07/research-says-walking-this-much-per-week-extends-your-life/. Accessed June 14, 2025.
- Blue Zones. Skip the gym and move by making yourself move at home. February 2015. https://www.bluezones.com/2015/02/spare-sweat/. Accessed June 14, 2025.
- Almekinder E. The NEAT way to exercise for a longer, healthier life. Blue Zones. January 2020. https://www.bluezones.com/2020/01/the-neat-way-to-exercise-for-a-longer-healthier-life/. Accessed June 14, 2025.
- Fletcher AL. Walking leads to longer life, better outcomes. Blue Zones. https://www.bluezones.com/2023/01/walking-leads-to-longer-life-better-outcomes/. January 2023. Accessed June 14, 2025.
- Herbert C, House M, Dietzman R, Climstein M, Furness J, Kemp-Smith K. Blue Zones: centenarian modes of physical activity: a scoping review. J Popul Ageing. 2025;18(1):5-41. https://doi.org/10.1007/s12062-022-09396-0
- Chaput JP, Willumsen J, Bull F, Chou R, Ekelund U, Firth J, Jago R, Ortega FB, Katzmarzyk PT. 2020 WHO guidelines on physical activity and sedentary behaviour for children and adolescents aged 5–17 years: summary of the evidence. Int J Behav Nutr Phys Act. 2020 Dec;17:1-9. https://doi.org/10.1136/bjsports-2020-102955
- Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience. 2023 Dec;45(6):3211-39. https://doi.org//10.1007/s11357-023-00873-8
Belong
Purpose
- Asharani P, Lai D, Koh J, Subramaniam M. Purpose in life in older adults: A systematic review on conceptualization, measures, and determinants. Int J Environ Res Public Health. 2022;19. https://doi.org/10.3390/ijerph19105860
- Leider R. A guide to unlocking the power of purpose. 2015. https://richardleider.com/wp-content/uploads/2018/08/Power_Of_Purpose.pdf. Accessed July 14, 2025.
- Burden D. Purpose-driven people. Blue Zones. Published November 2014. https://www.bluezones.com/2014/11/purpose-driven-people/. Accessed July 14, 2025.
- Blue Zones. Richard Leider explains how to find your purpose. https://www.bluezones.com/2011/11/richard-leider-explains-how-to-find-your-purpose/. Accessed July 14, 2025.
- Blue Zones. Right outlook. https://www.bluezones.com/2011/08/the-right-outlook-how-finding-your-purpose-can-improve-your-life/. Accessed July 14, 2025.
- Kavedžija I. The Japanese concept of Ikigai: Why purpose might be a better goal than happiness. Blue Zones. https://www.bluezones.com/2021/04/the-japanese-concept-of-ikigai-why-purpose-might-be-a-better-goal-than-happiness/. Accessed July 14, 2025.
- Blue Zones. The power of purpose: 9 questions. https://www.bluezones.com/2015/12/the-power-of-purpose-9-questions-for-richard-leider/. Accessed July 14, 2025.
- Leider R. The purpose checkup. Blue Zones. https://www.bluezones.com/the-purpose-checkup-2/. Accessed July 14, 2025.
- Leider R. Three questions to help you unlock your inner purpose. Blue Zones. https://www.bluezones.com/2021/09/three-questions-to-help-you-unlock-your-inner-purpose/. Accessed July 17, 2025.
- Harvard T.H. Chan School of Public Health. More spirituality in health system could boost health, well-being. https://hsph.harvard.edu/news/more-spirituality-in-health-system-could-boost-health-well-being/#:~:text=June%2012%2C%202024%20%E2%80%93%20Integrating%20more,Chan%20School%20of%20Public%20Health. Accessed July 17, 2025.
- Sutin A, Luchetti M, Terracciano A. The benefits of a sense of purpose in life for healthier cognitive aging. Int Psychogeriatr. 2022;34:1015-1017. https://doi.org/10.1017/S1041610222000837
- Leider, R. The power of purpose. https://www.youtube.com/watch?v=WmtHoDH9xGQ. Accessed September 3, 2025.
- Imatome-Yun N. Why volunteering is one of the most powerful things you can do for your health. Blue Zones. https://www.bluezones.com/2019/07/why-volunteering-is-one-of-the-most-powerful-things-you-can-do-for-your-health/. Accessed July 17, 2025.
Downshift
80% Rule
- Monroe L. Wear blue as a reminder to Hara Hachi Bu. Blue Zones. https://www.bluezones.com/2022/06/wear-blue-as-a-reminder-to-hara-hachi-bu/. Accessed June 14, 2025.
- Vargas-Alvarez MA, Navas-Carretero S, Palla L, Martínez JA, Almiron-Roig E. Impact of portion control tools on portion size awareness, choice and intake: systematic review and meta-analysis. Nutrients. 2021; 13(6):1978. https://doi.org/10.3390/nu13061978
- Almiron-Roig E, Forde CG, Hollands GJ, Vargas MÁ, Brunstrom JM. A review of evidence supporting current strategies, challenges, and opportunities to reduce portion sizes. Nutr Rev. 2020 Feb 1;78(2):91-114. https://doi.org/10.1093/nutrit/nuz047
- Buettner D. Hara Hachi Bu: Enjoy food and lose weight with this simple phrase. Blue Zones. https://www.bluezones.com/2017/12/hara-hachi-bu-enjoy-food-and-lose-weight-with-this-simple-phrase/. Accessed June 14, 2025.
Plant Slant
- Blue Zones. 10 things about beans. June 2016. https://www.bluezones.com/2016/06/10-things-about-beans/. Accessed June 14, 2025.
- Cebula T. 5 delicious ways to eat a cup of beans each day. Blue Zones. Published January 2022. https://www.bluezones.com/2022/01/5-delicious-ways-to-eat-a-cup-of-beans-each-day/. Accessed June 14, 2025.
- Rooke J. Are you reducing your sugar intake or cutting carbs? A doctor explains why you should keep fruit on the menu. Blue Zones. February 2022. https://www.bluezones.com/2022/02/are-you-reducing-your-sugar-intake-or-cutting-carbs-a-doctor-explains-why-you-should-keep-fruit-on-the-menu/. Accessed June 14, 2025.
- Buettner D. Blue Zones. Blue Zones diet: Food secrets of the world's longest-lived people. Blue Zones. July 2020. https://www.bluezones.com/2020/07/blue-zones-diet-food-secrets-of-the-worlds-longest-lived-people/. Accessed June 14, 2025.
- Blue Zones. Food guidelines. https://www.bluezones.com/recipes/food-guidelines/. Accessed June 14, 2025.
- Blue Zones. How many servings of fruits and vegetables add years to your life? August 2017. https://www.bluezones.com/2017/08/servings-fruits-vegetables-eat-every-day-add-years-life/. Accessed June 14, 2025.
- Bent E. The link between gut bacteria and your immune system. Blue Zones. October 2021. https://www.bluezones.com/2021/10/the-link-between-gut-bacteria-and-your-immune-system/. Accessed June 14, 2025.
- Williams C. What is inflammation: The good and the bad. Blue Zones. November 2022. https://www.bluezones.com/2022/11/what-is-inflammation-the-good-and-the-bad/. Accessed June 14, 2025.
- Pes GM, Dore MP, Tsofliou F, Poulain M. Diet and longevity in the Blue Zones: A set-and-forget issue? Maturitas. 2022;164:31-37. https://doi.org/10.1016/j.maturitas.2022.06.004
- Bulsiewicz W. Is your gut starving for fiber? Blue Zones. https://www.bluezones.com/2020/09/is-your-gut-starving-for-fiber-fiber-myths-busted-by-the-gut-health-md/. Accessed June 14, 2025.
- Rossi M. 10 foods to boost your gut-immune axis. Blue Zones. https://www.bluezones.com/2022/08/10-foods-to-boost-your-gut-immune-axis/. Accessed June 14, 2025.
- Monroe L. 5 traditional Costa Rican foods for health and longevity. Blue Zones. https://www.bluezones.com/2020/05/5-traditional-costa-rican-foods-for-health-and-longevity/. Accessed June 14, 2025.
Wine at 5
- US Department of Health and Human Services. Alcohol and cancer risk: The U.S. Surgeon General’s advisory. 2025. https://www.hhs.gov/surgeongeneral/reports-and-publications/alcohol-cancer/index.html. Accessed July 14, 2025.
- Ortolá R, Sotos-Prieto M, García-Esquinas E, Galán I, Rodríguez-Artalejo F. Alcohol consumption patterns and mortality among older adults with health-related or socioeconomic risk factors. JAMA Netw Open. 2024 Aug 1;7(8):e2424495. https://doi.org/10.1001/jamanetworkopen.2024.24495
- Zhao J, Stockwell T, Naimi T, Churchill S, Clay J, Sherk A. Association between daily alcohol intake and risk of all-cause mortality: a systematic review and meta-analyses. JAMA Netw Open. 2023 Mar 1;6(3):e236185. https://doi.org/10.1001/jamanetworkopen.2023.6185. Erratum in: JAMA Netw Open. 2023 May 1;6(5):e2315283. https://doi.org/10.1001/jamanetworkopen.2023.15283
- National Academies of Sciences, Engineering, and Medicine. Review of Evidence on Alcohol and Health. The National Academies Press; 2020. https://nap.nationalacademies.org/catalog/28582/review-of-evidence-on-alcohol-and-health
- American Cancer Society. Alcohol use and cancer. January 29, 2025. https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/alcohol-use-and-cancer.html. Accessed July 14, 2025.
- American Heart Association.Is drinking alcohol part of a healthy lifestyle? Oct 2, 2024. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health. Accessed July 14, 2025.
- Centers for Disease Control and Prevention. About moderate alcohol use. January 14, 2025. https://www.cdc.gov/alcohol/about-alcohol-use/moderate-alcohol-use.html
- World Health Organization. No level of alcohol consumption is safe for our health. January 4, 2023. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health. Accessed July 14, 2025.
- Anderson BO, Berdzuli N, Ilbawi A, Kestel D, Kluge HP, Krech R, Mikkelsen B, Neufeld M, Poznyak V, Rekve D, Slama S, Tello J, Ferreira-Borges C. Health and cancer risks associated with low levels of alcohol consumption. Lancet Public Health. 2023 Jan;8(1):e6-e7. https://doi.org/10.1016/S2468-2667(22)00317-6
- Ortolá R, Sotos-Prieto M, García-Esquinas E, Galán I, Rodríguez-Artalejo F. Alcohol consumption patterns and mortality among older adults with health-related or socioeconomic risk factors. JAMA Netw Open. 2024;7(8):e2424495. https://doi.org/10.1001/jamanetworkopen.2024.24495
- Ma H, Li X, Zhou T, Sun D, Shai I, Heianza Y, Rimm EB, Manson JE, Qi L. Alcohol consumption levels as compared with drinking habits in predicting all-cause mortality and cause-specific mortality in current drinkers. Mayo Clin Proc. 2021 Jul;96(7):1758-1769. https://doi.org/10.1016/j.mayocp.2021.02.011
- Pronschinske J. Balancing the risks, benefits of alcohol. October 12, 2021. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/balancing-the-risks-benefits-of-alcohol. Accessed July 14, 2025.
- Gea A, Bes-Rastrollo M, Toledo E, Garcia-Lopez M, Beunza JJ, Estruch R, Martinez-Gonzalez MA. Mediterranean alcohol-drinking pattern and mortality in the SUN (Seguimiento Universidad de Navarra) Project: a prospective cohort study. Br J Nutr. 2014 May 28;111(10):1871-80. https://doi.org/10.1017/S0007114513004376
- Ortolá R, García-Esquinas E, León-Muñoz LM, Guallar-Castillón P, Valencia-Martín JL, Galán I, Rodríguez-Artalejo F. Patterns of alcohol consumption and risk of frailty in community-dwelling older adults. J Gerontol A Biol Sci Med Sci. 2016 Feb;71(2):251-8. https://doi.org/10.1093/gerona/glv125
- Martínez-González MA. Should we remove wine from the Mediterranean diet?: a narrative review. Am J Clin Nutr. 2024 Feb;119(2):262-270. https://doi.org/10.1016/j.ajcnut.2023.12.020
- National Institute Alcohol and Cancer Risk. Understanding alcohol drinking patterns. https://www.niaaa.nih.gov/alcohols-effects-health/alcohol-drinking-patterns. Accessed July 14, 2025.
Right Tribe
- Blue Zones. Blue Zones Connect conversation cubes. https://www.bluezones.com/blue-zones-conversation-cubes/. Accessed July 14, 2025.
- Leider R. How to make friends and make deeper connections as an adult. Blue Zones. https://www.bluezones.com/2019/10/how-to-make-friends-and-make-deeper-connections-as-an-adult/. Accessed July 14, 2025.
- Buettner D. How to make friends as an adult. Blue Zones. https://www.bluezones.com/2021/11/how-to-make-friends-as-an-adult/. Accessed July 14, 2025.
- Kotifani A. Moai—this tradition is why Okinawan people live longer, better. Blue Zones. https://www.bluezones.com/2018/08/moai-this-tradition-is-why-okinawan-people-live-longer-better/. Accessed July 14, 2025.
- Blue Zones, LLC. Blue Zones Vitality Project - The Power of Moai. https://www.youtube.com/watch?v=451w7znUA50. April 1, 2010. Accessed September 29, 2025.
- De Felicis J. What is a walking Moai? (and how it can improve your health, your social life, and your productivity). https://www.bluezones.com/2023/06/what-is-a-walking-moai/. Accessed September 29, 2025.
- Buettner D. Next blockbuster drug: busting loneliness. Blue Zones. https://www.bluezones.com/2020/04/next-blockbuster-drug-busting-loneliness/. Accessed July 14, 2025.
- Perry M. Why social bonds are important for health. Blue Zones. https://www.bluezones.com/2023/01/why-social-bonds-are-important-for-health/. Accessed July 14, 2025.
- Blue Zones. Friends nourish the body and soul. https://www.bluezones.com/2012/04/friends-nourish-the-body-and-soul/. Accessed July 14, 2025.
- US Department of Health and Human Services. Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community. https://www.hhs.gov/surgeongeneral/reports-and-publications/connection/index.html. Accessed October 13, 2025.
- Holt-Lunstad J, Robles TF, Sbarra DA. Advancing social connection as a public health priority in the United States. Am Psychol. 2017;72(6):517-530. https://doi.org/10.1037/amp0000103
- Hessing T. The curse of loneliness: a modern epidemic. Blue Zones. https://www.bluezones.com/2018/12/the-curse-of-loneliness-a-modern-epidemic/. Accessed July 14, 2025.
- Blue Zones. Face-to-face contacts (not Facebook connections) impact your health and longevity.https://www.bluezones.com/2017/10/face-face-interactions-not-facebook-connections-impact-health-longevity/. Accessed July 14, 2025.
Loved Ones First
