030 The Blue Zones. Lessons Learned from Earth’s Healthiest Populations.

PodcastHEAD Episode 30
Lauren Stewart is a freelance health writer and blogger,  She has a degree in English with a minor in nutritional science, and is a certified holistic health coach by The Institute for integrative nutrition, and an intuitive eating coach, certified by and the Intuitive Eating program she helps people with disordered eating.

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0-4:25 Intro and Lauren’s Bio

4:25 On “disordered eating,” guilt and shame, and overcoming binge and emotional eating.

5:26 “I want to help people come to a place of peace with food.”

8:20 We have shame around many of our foods. We even use words like “guilt” and “sin”

9:00 “Food shame is what leads to emotional eating and binge eating.”

10:18 Intro to the Blue Zones. What does “Blue Zone” mean?

11:32 Where are the blue zones? Okinawa Japan, Sardinia Italy, Loma Linda California, Nicola Peninsula, Costa Rica, Ikaria Greece.

13:00 Nutritionally, they are actually pretty diverse. What are the common diets within each zone, and how do we account for the vast differences in diet between zones?

14:23 They all eat a high plant based diet. Less meat than here, a serving the size of a deck of cards just 4-5 times a month, with healthy snacks.

15:45 Differences between the zones. Goats cheese and milk in Italy. Costa Rica very much about fortified maize and beans. Greece mediterranean and herbs.

18:30 How much does AMOUNT of calories matter? The food options are diverse, but over-eating is definitely not common.

19:20 Hara Hachi Bu and mindful eating.

19:40 Food is usually proportioned on plates at the counter, not served family style at the table.

20:11 Breakfast is their biggest meal, lunch is smaller, and dinner is very light.

21:49 Another thing they prioritize is SLEEP.

22:40 Surprise questions:
Favorite breakfast: Smoothie bowl! Greens, banana, frozen fruit, nut butter, plant based protein, almond milk, blend it up and eat it out of a bowl! Sometimes add chopped fruit, oats or granola. Stir it up and it’s delicious!

24:17 Favorite lunch Buddha bowl with steamed greens, roasted veggies like potatoes, onions, bell peppers baked in oven for 25 minutes. Then add grains and a dressing, a little bit of Agave nectar, and put it all in a bowl.

25:50 Favorite dinner. Healthy pizza with whole wheat crust from Whole foods or home made. Pizza sauce, lots of veggies, sometimes tofu, and nutritional yeast.

26:44 Favorite exercise. Walk slash run. Stress relieving, with music on.

32:00 Exercise. What types of exercise do we find within the zones? They’re not going to the gym, they simply live active lifestyles including lots of working, labor, gardening etc.

33:00 Exercise in the Blue Zones is very functional and natural.

34:35 Faith seems to play a part, although here again they are quite diverse in their beliefs. How does faith or spirituality play out in the blue zones.

35:57 In the Blue Zones retirement homes aren’t a thing. (Let’s respect our elders more!)

37:20 About having a purpose.

38:00 What about humor? We are told that a good sense of humor is common amongst centenarians?

38:30 These cultures aren’t afraid of death. They have a funner, lighter outlook on life.

39:20 Dave shares his story of frequent visits to his parents. On respecting our elders and parents.

42:19 How do we apply what we learn? Work on creating a closer knit group of friends and people who share you health or religious values.

42:20 Use services like meetup.com to meet people similar to you!

44:52 Work on putting family first.

45:20 Eat more fruits and vegetables, even if it’s just a few more at a time. Eating 4 fruits a day can by itself increase your lifespan.

46:46 Contact Lauren Stewart at:

47:45 Additional thoughts on how people listening to the show can apply these lessons to have a happier, longer, more fulfilling life.

When you think about health, think about it holistically. It’s important to focus on more than just diet and exercise.

Think about your life as a whole, and how you can nourish yourself in all different ways.

Be kind to yourself and take it a few steps at a time.

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Note that this information is presented as educational in nature and is not intended to diagnose, treat, or cure or prevent any disease.

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