We've all seen Live to 100 on Netflix—but what can we actually learn from the Blue Zones?
Dan Buettner’s deep dive into the world’s longest-living communities has sparked a global fascination with how and why certain people thrive well into their 90s and beyond. But let’s be real—we’re not all going to pack up and move to Okinawa or Sardinia. So, what can we take from the Blue Zones and apply to our own lives right now?
At KURK, our founders have made The 100 Pact—a commitment to living a long, vibrant life. They’ve taken the best lessons from longevity science and built them into their daily habits.
1. Eat like longevity experts
The Blue Zone diet is simple: mostly plants, whole foods, and minimal processing. But it’s not about restriction. It’s about abundance—loading up on legumes, nuts, whole grains, and fresh, seasonal produce. The key? Less ultra-processed food and more real, nourishing meals. In places like Nicoya, Costa Rica, people enjoy corn tortillas with black beans, while in Ikaria, Greece, they sip herbal teas packed with anti-inflammatory benefits.
💡 Your takeaway: Make small swaps—swap refined carbs for whole grains, add more beans to your meals, and flavour your food with herbs and spices known for their anti-inflammatory properties (yes, that includes turmeric!).
2. Move naturally—no gym required
Ever notice that people in Blue Zones aren’t hitting high-intensity workouts? Instead, they move naturally throughout the day—gardening, walking, cycling, or simply using their bodies for daily tasks.
💡 Your takeaway: Stop overcomplicating exercise. Walk more, take the stairs, do activities you enjoy, and find ways to move consistently instead of forcing yourself into rigid workout routines.
3. Build strong social connections
Loneliness is as bad for your health as smoking 15 cigarettes a day—yes, really. In Sardinia, elders stay deeply connected to their communities, while Okinawans have moais—tight-knit social circles that support each other for life.
💡 Your takeaway: Prioritise meaningful connections. Regularly check in with friends, join a local club, or simply call a loved one. Strong relationships = better health.
4. Live with purpose
Blue Zone residents wake up each day with a sense of purpose, whether it’s tending to their gardens, cooking for their families, or mentoring younger generations. Having ikigai (a reason for being) or plan de vida (life plan) adds years to your life.
💡 Your takeaway: Reflect on what brings you joy and meaning. It doesn’t have to be a grand mission—it could be learning a new skill, volunteering, or just having a hobby you love.
5. Manage stress the right way
We all have stress, but how we handle it matters. Blue Zone communities integrate daily rituals that help them unwind—Ikarians take naps, Costa Ricans prioritise downtime, and Okinawans practice mindful movement.
💡 Your takeaway: Find your own version of stress relief. Whether it’s meditation, stretching, or simply taking a few deep breaths throughout the day, build a habit that helps you reset.
Longevity isn’t about perfection—it’s about consistency
You don’t have to overhaul your entire life overnight. But small, intentional changes—eating more whole foods, moving naturally, nurturing relationships, and managing stress—can make a big difference.
The best part? You don’t need to be in a Blue Zone to live like you’re in one.
