1. From "Blue zones"
   1. 1. Move Naturally - The world’s longest-lived people don’t pump iron or run marathons. Instead, their environments nudge them into moving without thinking about it.
   2. 2. Purpose - Why do you wake up in the morning? Knowing your sense of purpose is worth up to seven years of extra life expectancy.
   3. 3. Down Shift - Stress leads to chronic inflammation, associated with every major age-related disease. The world’s longest-lived people have routines to shed that stress.
   4. 4. 80% Rule - “Hara hachi bu” – the Okinawans say this mantra before meals as a reminder to stop eating when their stomachs are 80 percent full.
   5. 5. Plant Slant - The cornerstone of most centenarian diets? Beans. They typically eat meat—mostly pork—only five times per month.
   6. 6. Wine @ 5 - Moderate drinkers outlive non-drinkers, especially if they share those drinks with friends.
   7. 7. Belong - Attending faith-based services four times per month – no matter the denomination – adds up to 14 years of life expectancy.
   8. 8. Loved Ones First - Centenarians put their families first. They keep aging parents and grandparents nearby, commit to a life partner and invest in their children.
   9. 9. Right Tribe - The world’s longest lived people chose or were born into social circles that support healthy behaviors.
2. Food
   1. Ikaria, Greece
      1. potatoes, goat's milk, honey, legumes (especially garbanzo beans, black-eyed peas, and lentils), wild greens, some fruit and relatively small amounts of fish."
      2. feta cheese, lemons
   2. Okinawa, Japan
      1. Tea
         1. sage and marjoram
      2. eating something from the land and the sea every day.
         1. seaweed, turmeric and sweet potato and more rice, milk
      3. bitter melons, tofu, garlic, brown rice, green tea and shitake mushrooms
   3. Sardinia, Italy
      1. goat's milk and sheep's cheese
      2. moderate amount of carbs to go with it, like flat bread, sourdough bread and barley. And to balance those two food groups out, Sardinian centenarians also eat plenty of fennel, fava beans, chickpeas, tomatoes, almonds, milk thistle tea and wine from Grenache grapes
   4. Loma Linda, Calif
      1. grains, fruits, nuts and vegetables, and drink only water
      2. Some of them eat small amounts of meat and fish.) Sugar is taboo
      3. Pesco-vegetarians in the community, who ate a plant-based diet with up to one serving of fish a day, lived longer than vegan Adventists
      4. avocados, salmon, nuts, beans, oatmeal, whole wheat bread and soy milk
   5. Nicoya Peninsula, Costa Rica
      1. rice and beans, garnished with cheese and cilantro, on corn tortillas, with an egg on top
      2. three sisters
         1. beans, corn and squash
      3. papayas, yams, bananas
      4. peach palms
         1. high in vitamins A and C