Every so often, articles emerge questioning the validity of the blue zones. I recently came across a few of these pieces, prompting me to share more about why the blue zones truly do hold the secrets to a longer, healthier life. And more importantly, I’ll talk through the methodology and evidence used to support these claims.
Among the most common arguments against the blue zones are that the methodology used to identify these regions is flawed, that genetic predispositions rather than lifestyle factors may drive longevity, and that cultural and geographic contexts make their lessons inapplicable elsewhere. I’ve even seen arguments saying that the health lessons emerging from the blue zones are so obvious that they shouldn’t be positioned as revealing profoundly important information on human health.
Naturally, when articles come up attacking the blue zones, people ask me what I think or how I’d respond. The truth is, I can hardly blame anyone for raising questions or taking a deeper look into the claims we make. These types of discussions are important – especially when it comes to recommendations for promoting better health and a longer life.
So let’s talk about it. I want to make sure that you – as a member of my community – understand the scientific foundation of the blue zones and their transformative potential for modern lifestyles.
The blue zones—regions where people live significantly longer and healthier lives—have captured global fascination since our team identified them in collaboration with National Geographic.
In 2005, National Geographic published my article Secrets of Long Life, which was the first mainstream media piece that identified geographically defined and demographically confirmed areas where people live statistically longest. These zones include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California, USA).
We found that their residents often enjoy life expectancy far beyond the global average and experience remarkably low rates of chronic diseases such as diabetes, heart disease, and cancer. The story became one of the magazine’s most popular stories, in part, because of the rigor with which the our researchers verified ages. Considering the bold claims we were making, we knew that the validity of our methods would be called into question, and we wanted to ensure our claims were based on solid evidence.
There’s a reason the blue zones have stood the test of time – 20+ years and counting! Critics typically overlook the robust evidence supporting the blue zones’ principles and their broader implications for improving global health. Our team undertook a rigorous process to identify and confirm the claims we make about the blue zones. The identification of blue zones was grounded in meticulously researched epidemiological data, census records, and field studies. Our team of researchers analyzed validated data on longevity and cross-referenced it with lifestyle factors observed in these regions.
Every measure was taken to ensure we were making claims based on accurate and verified records. Our process involved reviewing worldwide census data to identify areas of high concentrations of people surviving over the age of 90. In those suspected blue zones, researchers first went to town halls to examine birth records dating back 120 years. For each person surviving past 90, we cross-referenced their birth record to the birth certificate and then, often, the baptismal records so we could be sure when they were born, as well as marriage certificates and other official documents.
We then looked at the death records of people who survived over age 90 to ensure their death is recorded accurately. The death record was cross referenced with the death certificate and a visit to that person’s grave so we could be certain of the dates when people died. For those still living, we went to visit them in person.
This cross-checking was vital to our research, so that we could avoid fraudulent claims of old age.It’s also worth noting that our team looked at other potential blue zones around the world, but did not officially designate them as blue zones because these areas could not provide the evidence needed to support those claims.
Once ages were verified, we tabulated the total number of people who have survived over 90, divided by the total number of births in that period. This gives us a percentage we can compare internationally. Meaning, we’re not just counting the number of 90+ year olds living today because that would create a selection bias. For example, places with a high influx of retirees would skew the data.
If the process sounds easy and straightforward – it wasn’t. It was a long, tedious process that took years. Our team received two National Geographic Explorer grants to be able to conduct this research. It was well worth it though, as our process was extremely thorough, absolving us from criticism of age exaggeration or other types of fraud.
Now that you know the evidence is valid, let’s move on to the next most common critiques. We’ll begin with the Power 9.
As a reminder, here’s a list of the Power 9, which are the commonalities we identified among communities with extraordinary longevity in the blue zones:
Critics love to single out elements of the Power 9, and discuss why they are faulty and/or may not contribute to health and longevity. Plant-slant, for example, is a favorite that critics like to point to. They will say that people in the blue zones eat plenty of meat and dairy, and that we did not accurately assess dietary patterns. Aside from the 7th Day Adventists, people in the blue zones do eat animal products. However, consumption of animal products is very low, with an emphasis on consuming a large amount of plants – especially beans. As for accurately assessing dietary patterns – we didn’t simply talk to people about what they ate for dinner the day before or even last week. Our team assessed dietary surveys spanning decades.
Another favorite to criticize is Wine at 5. While I’m not telling anyone to start drinking copious amounts of wine, this is a hallmark of most blue zones, and emphasizes moderation and social connection. Enjoying a small glass of wine, particularly red wine, with a meal or friends has been linked to improved heart health, reduced stress, and enhanced longevity. It’s not just about the wine itself—it’s about savoring life’s moments and fostering meaningful relationships.
Some critics of the Power 9 also point to the fact that correlation is not causation. Meaning, just because blue zones centenarians exhibit common lifestyle traits, doesn’t mean those lifestyle traits are the reason they live longer. I agree that correlation is not causation, which is why I often say that we reverse engineered longevity by first examining how people live in the blue zones. We then compare those findings to what the scientific literature is telling us. As it turns out, the principles of the blue zones align with a wealth of scientific evidence supporting the importance of lifestyle in promoting longevity and reducing chronic diseases. Key findings include:
Dietary Patterns: Numerous studies confirm the health benefits of plant-based diets, moderate calorie intake, and limited consumption of processed foods. The Mediterranean diet, similar to the diets of Sardinians and Ikarians, is associated with reduced cardiovascular disease and mortality.
Physical Activity: Low-intensity, regular movement is shown to improve cardiovascular health, reduce obesity, and enhance mental well-being. Unlike gym-based routines, natural movement embedded in daily life is sustainable and universally accessible.
Social Connections: Loneliness and social isolation have been linked to higher mortality rates, emphasizing the value of strong social networks.
Stress Management: Chronic stress is a well-documented risk factor for numerous diseases. Practices like mindfulness, prayer, or connecting with nature, as observed in Blue Zones, offer effective stress-reduction strategies.
I’ve included several links to many of these studies toward the end of this article.
It’s important to note that these commonalities are part of the broader blue zones lifestyle. While adopting one or two habits can certainly boost health, the real magic lies in the consistent practice of all these activities as a cohesive way of life. And the results speak for themselves—people in the blue zones are living exceptionally long and healthy lives. Is every element of the Power 9 essential for longevity? Maybe not. Could additional healthy habits or genetics outside the Power 9 also contribute? Likely, yes. But the evidence is clear: embracing the blue zones’ lifestyle as a whole is strongly associated with better health outcomes and longer lives.
Another common criticism is centered on the role of genetics vs. lifestyle, questioning whether genetic predispositions might play a larger role in longevity than lifestyle. While genetics undoubtedly contribute to individual longevity, research consistently shows that lifestyle and environment have a more significant impact on population-level health outcomes. Studies comparing identical twins, for example, have shown that lifestyle factors such as diet, physical activity, and social connectedness can outweigh genetic predispositions in determining life expectancy.
The blue zones emphasize modifiable behaviors that can be adopted by anyone, regardless of their genetic makeup. This focus on actionable lifestyle changes, rather than fixed genetic traits, is a very empowering message, and one that the scientific community validates time and time again.
Finally, the critique I find most amusing – that the lessons of the blue zones are so basic and rudimentary that they should not be pointed to as a revelation on what truly promotes health and longevity. That it’s just common sense to increase plant-based foods, move more, have strong social connections and so on. If that were truly the case, then why aren’t more people doing these things? Why do we continue to have such high rates of disease in Western society? It’s certainly not because people are doing the “obvious,” and living the blue zone way of life.
In the blue zones you have proof. You have people who’ve lived a long and healthy life. And through the work and research we’ve done over decades, you now have a roadmap for how they get to the age of 90+ in good health. Not a scientist telling you that theoretically this should work. Real, living humans who are sharing their lessons of longevity with us.
The most powerful lesson from the blue zones is the critical role our environment plays in shaping our health. People in the blue zones don’t consciously decide to walk more, garden regularly, eat predominantly plants, or participate in faith-based activities. These aren’t deliberate “habits” they adopt in pursuit of health and longevity. Instead, their environment naturally encourages these behaviors, seamlessly weaving them into daily life. Over decades—and in some cases, centuries—these environments have evolved to foster lifestyles that enable blue zones residents to thrive, making health and longevity an organic outcome rather than a conscious pursuit.
Some argue that the cultural and geographic uniqueness of blue zones makes their principles inapplicable elsewhere. For example, the Mediterranean diet of Sardinians may be challenging to replicate in regions where olive oil or fresh produce is less accessible. Similarly, the close-knit social fabric of Okinawan communities may be difficult to recreate in urbanized societies.
While these concerns are valid, they underestimate the adaptability of the blue zones’ principles in one’s own environment. In an era of rising chronic diseases, obesity, and mental health challenges, the blue zones offer a counter-narrative to modern lifestyles dominated by processed foods, sedentary behavior, and social disconnection. They remind us that:
The blue zones provide a blueprint for health systems and policymakers seeking to promote preventive health measures. Cities like Albert Lea, Minnesota, and Fort Worth, Texas, have implemented blue zone-inspired initiatives, achieving measurable improvements in community health metrics.
Rather than dismissing the blue zones due to perceived limitations, we should focus on how their principles can be adapted and scaled through education, policy change, and research and innovation. The enduring appeal of the blue zones lies in their accessibility. They remind us that the key to a long, healthy life is not found in fad diets, supplements, or biohacking, but in the timeless wisdom of living simply, eating mindfully, connecting deeply, and moving naturally.
As for the critics, all I have to say is that they are missing the forest for the trees.
Researching the blue zones did not end back when the National Geographic article came out in 2005. Our work persists to this day. We continue to refine and validate findings in these zones, demonstrating that the concept is not static but evolving with new evidence. For example, follow-up studies have confirmed that lifestyle factors play a pivotal role in extending healthy life expectancy, reinforcing the validity of the blue zones framework.
The blue zones stand as a powerful testament to the potential of lifestyle to shape health and longevity. While they are not without limitations or challenges in application, their principles are grounded in robust evidence and offer hope for a world grappling with preventable diseases and declining well-being. Instead of focusing on critiques, we should embrace the lessons of the blue zones and strive to integrate their wisdom into our lives and communities.
The blue zones are not just about living longer—they are about living better. And in a world that often prioritizes quick fixes and instant gratification, their message of balance, simplicity, and connection is more important than ever.
If you’re interested in further understanding the validity of our methods, here are eight peer-reviewed articles in respected academic journals which underpin our blue zones, with each describing or attesting to our age validation process.
