[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:15.84,0:00:18.10,Default,,0000,0000,0000,,Something called the Danish Twin Study
Dialogue: 0,0:00:18.10,0:00:21.55,Default,,0000,0000,0000,,established that only about 10% of how
Dialogue: 0,0:00:21.55,0:00:23.47,Default,,0000,0000,0000,,long the average person lives, within
Dialogue: 0,0:00:23.47,0:00:25.87,Default,,0000,0000,0000,,certain biological limits, is dictated by
Dialogue: 0,0:00:25.87,0:00:29.46,Default,,0000,0000,0000,,our genes. The other 90% is dictated by
Dialogue: 0,0:00:29.46,0:00:32.38,Default,,0000,0000,0000,,our lifestyle, so the premise of Blue
Dialogue: 0,0:00:32.38,0:00:34.03,Default,,0000,0000,0000,,Zone is if we can find the optimal
Dialogue: 0,0:00:34.03,0:00:36.58,Default,,0000,0000,0000,,lifestyle of longevity, we can come up
Dialogue: 0,0:00:36.58,0:00:39.67,Default,,0000,0000,0000,,with a de facto formula for longevity.
Dialogue: 0,0:00:39.67,0:00:42.10,Default,,0000,0000,0000,,But, if you ask the average American what
Dialogue: 0,0:00:42.10,0:00:43.81,Default,,0000,0000,0000,,the optimal formula of longevity is, they
Dialogue: 0,0:00:43.81,0:00:45.37,Default,,0000,0000,0000,,probably couldn't tell you. They've
Dialogue: 0,0:00:45.37,0:00:47.05,Default,,0000,0000,0000,,probably heard of the South Beach diet,
Dialogue: 0,0:00:47.05,0:00:49.24,Default,,0000,0000,0000,,or the Atkins diet, and you have the USDA
Dialogue: 0,0:00:49.24,0:00:52.12,Default,,0000,0000,0000,,food pyramid, there's what Oprah tells us,
Dialogue: 0,0:00:52.12,0:00:55.42,Default,,0000,0000,0000,,there's what Dr. Oz tells us. The fact of
Dialogue: 0,0:00:55.42,0:00:56.89,Default,,0000,0000,0000,,the matter is, there's a lot of confusion
Dialogue: 0,0:00:56.89,0:01:00.25,Default,,0000,0000,0000,,around what really helps us live longer
Dialogue: 0,0:01:00.25,0:01:03.76,Default,,0000,0000,0000,,better. Should you be running marathons
Dialogue: 0,0:01:03.76,0:01:06.34,Default,,0000,0000,0000,,or doing yoga? Should you eat organic
Dialogue: 0,0:01:06.34,0:01:09.94,Default,,0000,0000,0000,,meats or should you be eating tofu? When
Dialogue: 0,0:01:09.94,0:01:11.53,Default,,0000,0000,0000,,it comes to supplements, should you be
Dialogue: 0,0:01:11.53,0:01:14.20,Default,,0000,0000,0000,,taking them? How about these hormones or
Dialogue: 0,0:01:14.20,0:01:17.44,Default,,0000,0000,0000,,resveratrol? And, does purpose play into it,
Dialogue: 0,0:01:17.44,0:01:19.00,Default,,0000,0000,0000,,spirituality? And how about how we
Dialogue: 0,0:01:19.00,0:01:22.15,Default,,0000,0000,0000,,socialize? Our approach to finding
Dialogue: 0,0:01:22.15,0:01:24.25,Default,,0000,0000,0000,,longevity was to team up with National
Dialogue: 0,0:01:24.25,0:01:25.90,Default,,0000,0000,0000,,Geographic and the National Institute on
Dialogue: 0,0:01:25.90,0:01:28.78,Default,,0000,0000,0000,,Aging to find the four demographically
Dialogue: 0,0:01:28.78,0:01:31.48,Default,,0000,0000,0000,,confirmed areas that are geographically
Dialogue: 0,0:01:31.48,0:01:34.06,Default,,0000,0000,0000,,defined, and then bring a team of experts
Dialogue: 0,0:01:34.06,0:01:35.83,Default,,0000,0000,0000,,in there to methodically go through
Dialogue: 0,0:01:35.83,0:01:38.56,Default,,0000,0000,0000,,exactly what these people - to distill
Dialogue: 0,0:01:38.56,0:01:40.87,Default,,0000,0000,0000,,down the cross-cultural distillation.
Dialogue: 0,0:01:40.87,0:01:42.67,Default,,0000,0000,0000,,At the end of this, I'm going to tell you
Dialogue: 0,0:01:42.67,0:01:45.19,Default,,0000,0000,0000,,what that distillation is but first, I'd
Dialogue: 0,0:01:45.19,0:01:47.62,Default,,0000,0000,0000,,like to debunk some common myths when it
Dialogue: 0,0:01:47.62,0:01:49.99,Default,,0000,0000,0000,,comes to longevity. The first myth is
Dialogue: 0,0:01:49.99,0:01:52.99,Default,,0000,0000,0000,,if you try really hard, you can live to
Dialogue: 0,0:01:52.99,0:01:57.49,Default,,0000,0000,0000,,be 100. False. The problem is: only about
Dialogue: 0,0:01:57.49,0:02:00.58,Default,,0000,0000,0000,,one out of 5,000 people in America
Dialogue: 0,0:02:00.58,0:02:03.43,Default,,0000,0000,0000,,live to be a hundred. Your chances
Dialogue: 0,0:02:03.43,0:02:05.38,Default,,0000,0000,0000,,are very low, even though it's the
Dialogue: 0,0:02:05.38,0:02:07.96,Default,,0000,0000,0000,,fastest growing demographic in America,
Dialogue: 0,0:02:07.96,0:02:10.83,Default,,0000,0000,0000,,it's hard to reach 100. The problem is
Dialogue: 0,0:02:10.83,0:02:14.67,Default,,0000,0000,0000,,that we are not programmed for longevity
Dialogue: 0,0:02:14.67,0:02:17.85,Default,,0000,0000,0000,,We are programmed for something called
Dialogue: 0,0:02:17.85,0:02:21.42,Default,,0000,0000,0000,,procreative success. I love that word, it
Dialogue: 0,0:02:21.42,0:02:24.81,Default,,0000,0000,0000,,reminds me of my college days.
Dialogue: 0,0:02:24.81,0:02:27.31,Default,,0000,0000,0000,,Biologists term procreative success to
Dialogue: 0,0:02:27.31,0:02:29.38,Default,,0000,0000,0000,,to mean the age where you have children
Dialogue: 0,0:02:29.38,0:02:31.87,Default,,0000,0000,0000,,and then another generation, the age when
Dialogue: 0,0:02:31.87,0:02:33.73,Default,,0000,0000,0000,,your children have children. After that,
Dialogue: 0,0:02:33.73,0:02:36.40,Default,,0000,0000,0000,,the effect of evolution completely
Dialogue: 0,0:02:36.40,0:02:40.48,Default,,0000,0000,0000,,dissipates. If you're a mammal, if you're
Dialogue: 0,0:02:40.48,0:02:43.54,Default,,0000,0000,0000,,a rat, or an elephant, or a human, or in
Dialogue: 0,0:02:43.54,0:02:45.67,Default,,0000,0000,0000,,between, it's the same story. So, to make
Dialogue: 0,0:02:45.67,0:02:48.19,Default,,0000,0000,0000,,it to age 100, you not only have to have
Dialogue: 0,0:02:48.19,0:02:50.56,Default,,0000,0000,0000,,had a very good lifestyle, you also have
Dialogue: 0,0:02:50.56,0:02:53.59,Default,,0000,0000,0000,,to have won the genetic lottery. The
Dialogue: 0,0:02:53.59,0:02:56.23,Default,,0000,0000,0000,,second myth is there are treatments that
Dialogue: 0,0:02:56.23,0:03:00.06,Default,,0000,0000,0000,,can help slow, reverse, or even stop aging.
Dialogue: 0,0:03:00.06,0:03:04.45,Default,,0000,0000,0000,,False. When you think of it, there's 99
Dialogue: 0,0:03:04.45,0:03:06.79,Default,,0000,0000,0000,,things that can age us. Deprive your
Dialogue: 0,0:03:06.79,0:03:08.80,Default,,0000,0000,0000,,brain of oxygen for just a few minutes,
Dialogue: 0,0:03:08.80,0:03:10.60,Default,,0000,0000,0000,,those brain cells die, they never come
Dialogue: 0,0:03:10.60,0:03:13.24,Default,,0000,0000,0000,,back. Play tennis too hard on your knees,
Dialogue: 0,0:03:13.24,0:03:15.25,Default,,0000,0000,0000,,ruin your cartilage, that cartilage never
Dialogue: 0,0:03:15.25,0:03:17.53,Default,,0000,0000,0000,,comes back. Our arteries can clog, our
Dialogue: 0,0:03:17.53,0:03:19.63,Default,,0000,0000,0000,,brands can gunk up with plaque, and we
Dialogue: 0,0:03:19.63,0:03:22.36,Default,,0000,0000,0000,,can get Alzheimer's. There's just too
Dialogue: 0,0:03:22.36,0:03:24.63,Default,,0000,0000,0000,,many things to go wrong. Our bodies have
Dialogue: 0,0:03:24.63,0:03:30.34,Default,,0000,0000,0000,,35 trillion cells. Trillion with a T.
Dialogue: 0,0:03:30.34,0:03:33.57,Default,,0000,0000,0000,,We're talking national debt numbers here.
Dialogue: 0,0:03:33.57,0:03:36.25,Default,,0000,0000,0000,,Those cells turn themselves over once
Dialogue: 0,0:03:36.25,0:03:37.90,Default,,0000,0000,0000,,every eight years, and every time they
Dialogue: 0,0:03:37.90,0:03:39.94,Default,,0000,0000,0000,,turn themselves over, there's some damage,
Dialogue: 0,0:03:39.94,0:03:42.19,Default,,0000,0000,0000,,and that damage builds up, and it builds
Dialogue: 0,0:03:42.19,0:03:44.41,Default,,0000,0000,0000,,up exponentially. It's a little bit like
Dialogue: 0,0:03:44.41,0:03:47.02,Default,,0000,0000,0000,,the days when we all had Beatles albums
Dialogue: 0,0:03:47.02,0:03:49.00,Default,,0000,0000,0000,,or Eagles albums and we'd make a copy of
Dialogue: 0,0:03:49.00,0:03:51.01,Default,,0000,0000,0000,,that on a cassette tape and then let our
Dialogue: 0,0:03:51.01,0:03:52.57,Default,,0000,0000,0000,,friends copy that cassette tape, and
Dialogue: 0,0:03:52.57,0:03:54.76,Default,,0000,0000,0000,,pretty soon, with successive generations,
Dialogue: 0,0:03:54.76,0:03:56.71,Default,,0000,0000,0000,,that tape sounds like garbage.
Dialogue: 0,0:03:56.71,0:03:58.36,Default,,0000,0000,0000,,Well, the same things happened to
Dialogue: 0,0:03:58.36,0:04:01.06,Default,,0000,0000,0000,,ourselves. That's why a 65 year old
Dialogue: 0,0:04:01.06,0:04:04.24,Default,,0000,0000,0000,,person is aging at a rate of about 125
Dialogue: 0,0:04:04.24,0:04:07.59,Default,,0000,0000,0000,,times faster than a 12 year old person.
Dialogue: 0,0:04:07.59,0:04:11.41,Default,,0000,0000,0000,,So, if there's nothing you can do to slow
Dialogue: 0,0:04:11.41,0:04:13.63,Default,,0000,0000,0000,,your aging or stop your aging, what am I
Dialogue: 0,0:04:13.63,0:04:16.00,Default,,0000,0000,0000,,doing here? Well, the fact of the matter
Dialogue: 0,0:04:16.00,0:04:18.97,Default,,0000,0000,0000,,is the best science tells us that the
Dialogue: 0,0:04:18.97,0:04:22.42,Default,,0000,0000,0000,,capacity of the human body-my body, your
Dialogue: 0,0:04:22.42,0:04:25.54,Default,,0000,0000,0000,,body-is about 90 years, a little bit more
Dialogue: 0,0:04:25.54,0:04:28.99,Default,,0000,0000,0000,,for a women. But, life expectancy in this
Dialogue: 0,0:04:28.99,0:04:32.74,Default,,0000,0000,0000,,country is only 78. So, somewhere along
Dialogue: 0,0:04:32.74,0:04:35.77,Default,,0000,0000,0000,,the line, we're leaving about 12 good
Dialogue: 0,0:04:35.77,0:04:37.23,Default,,0000,0000,0000,,years on the table.
Dialogue: 0,0:04:37.23,0:04:38.36,Default,,0000,0000,0000,,These are years
Dialogue: 0,0:04:38.36,0:04:40.79,Default,,0000,0000,0000,,that we could get, and
Dialogue: 0,0:04:40.79,0:04:43.70,Default,,0000,0000,0000,,research shows that they would
Dialogue: 0,0:04:43.70,0:04:46.01,Default,,0000,0000,0000,,be yours largely free of chronic
Dialogue: 0,0:04:46.01,0:04:48.38,Default,,0000,0000,0000,,disease, heart disease, cancer, and
Dialogue: 0,0:04:48.38,0:04:52.19,Default,,0000,0000,0000,,diabetes. We think the best way to get
Dialogue: 0,0:04:52.19,0:04:54.11,Default,,0000,0000,0000,,these missing years is to look at the
Dialogue: 0,0:04:54.11,0:04:55.40,Default,,0000,0000,0000,,cultures around the world that are
Dialogue: 0,0:04:55.40,0:04:58.07,Default,,0000,0000,0000,,actually experiencing them-areas where
Dialogue: 0,0:04:58.07,0:05:00.41,Default,,0000,0000,0000,,people are living to age 100 at rates up
Dialogue: 0,0:05:00.41,0:05:03.11,Default,,0000,0000,0000,,to 10 times greater than we are, areas
Dialogue: 0,0:05:03.11,0:05:05.24,Default,,0000,0000,0000,,where the life expectancy is an extra
Dialogue: 0,0:05:05.24,0:05:06.74,Default,,0000,0000,0000,,dozen years and the rate of middle-aged
Dialogue: 0,0:05:06.74,0:05:09.02,Default,,0000,0000,0000,,mortality is a fraction of what it is in
Dialogue: 0,0:05:09.02,0:05:12.53,Default,,0000,0000,0000,,this country. We found our first "blue
Dialogue: 0,0:05:12.53,0:05:15.71,Default,,0000,0000,0000,,zone" about 125 miles off the coast of
Dialogue: 0,0:05:15.71,0:05:18.23,Default,,0000,0000,0000,,Italy on the island of Sardinia-and not
Dialogue: 0,0:05:18.23,0:05:20.12,Default,,0000,0000,0000,,the entire island, the island's about 1.4
Dialogue: 0,0:05:20.12,0:05:21.59,Default,,0000,0000,0000,,million people-but only up in the
Dialogue: 0,0:05:21.59,0:05:23.09,Default,,0000,0000,0000,,highlands, an area called the Nuoro
Dialogue: 0,0:05:23.09,0:05:25.22,Default,,0000,0000,0000,,province. Here, we have this area
Dialogue: 0,0:05:25.22,0:05:27.26,Default,,0000,0000,0000,,where men live the longest, about ten
Dialogue: 0,0:05:27.26,0:05:28.94,Default,,0000,0000,0000,,times more centenarians than we have
Dialogue: 0,0:05:28.94,0:05:30.65,Default,,0000,0000,0000,,here in America. This is a place
Dialogue: 0,0:05:30.65,0:05:32.54,Default,,0000,0000,0000,,where people not only reach age 100, they
Dialogue: 0,0:05:32.54,0:05:35.12,Default,,0000,0000,0000,,do so with extraordinary vigor, places
Dialogue: 0,0:05:35.12,0:05:36.89,Default,,0000,0000,0000,,where 102 year olds still ride their
Dialogue: 0,0:05:36.89,0:05:40.49,Default,,0000,0000,0000,,bike to work, chop wood, and can beat a
Dialogue: 0,0:05:40.49,0:05:44.69,Default,,0000,0000,0000,,guy 60 years younger than them. Their
Dialogue: 0,0:05:44.69,0:05:46.31,Default,,0000,0000,0000,,history actually goes back to about the
Dialogue: 0,0:05:46.31,0:05:47.81,Default,,0000,0000,0000,,time of Christ, it's actually a Bronze
Dialogue: 0,0:05:47.81,0:05:50.18,Default,,0000,0000,0000,,Age culture that's been isolated. Because
Dialogue: 0,0:05:50.18,0:05:52.24,Default,,0000,0000,0000,,the land is so infertile, they're largely
Dialogue: 0,0:05:52.24,0:05:54.71,Default,,0000,0000,0000,,shepherds which occasions regular low
Dialogue: 0,0:05:54.71,0:05:57.38,Default,,0000,0000,0000,,intensity physical activity. Their diet
Dialogue: 0,0:05:57.38,0:05:59.99,Default,,0000,0000,0000,,is mostly plant-based, accentuated with
Dialogue: 0,0:05:59.99,0:06:01.49,Default,,0000,0000,0000,,foods that they can carry into the
Dialogue: 0,0:06:01.49,0:06:03.56,Default,,0000,0000,0000,,fields. They came up with an unleavened
Dialogue: 0,0:06:03.56,0:06:06.29,Default,,0000,0000,0000,,whole-wheat bread called nota música
Dialogue: 0,0:06:06.29,0:06:08.90,Default,,0000,0000,0000,,made out of durum wheat, a type of cheese
Dialogue: 0,0:06:08.90,0:06:12.32,Default,,0000,0000,0000,,made from grass-fed animals so it's
Dialogue: 0,0:06:12.32,0:06:15.32,Default,,0000,0000,0000,,high in omega-3 fatty acids
Dialogue: 0,0:06:15.32,0:06:17.42,Default,,0000,0000,0000,,instead of omega-6 fatty acids from
Dialogue: 0,0:06:17.42,0:06:20.48,Default,,0000,0000,0000,,corn-fed animals, and a type of wine that
Dialogue: 0,0:06:20.48,0:06:23.00,Default,,0000,0000,0000,,has three times the level of polyphenols
Dialogue: 0,0:06:23.00,0:06:24.62,Default,,0000,0000,0000,,than any known wine in the world,
Dialogue: 0,0:06:24.62,0:06:27.56,Default,,0000,0000,0000,,it's called Cannonau. But, the real secret
Dialogue: 0,0:06:27.56,0:06:29.69,Default,,0000,0000,0000,,I think lies more in the way that they
Dialogue: 0,0:06:29.69,0:06:31.28,Default,,0000,0000,0000,,organize their society, and one of the
Dialogue: 0,0:06:31.28,0:06:33.50,Default,,0000,0000,0000,,most salient elements of the Sardinian
Dialogue: 0,0:06:33.50,0:06:36.82,Default,,0000,0000,0000,,society is how they treat older people.
Dialogue: 0,0:06:36.82,0:06:39.32,Default,,0000,0000,0000,,You ever notice here in America, social
Dialogue: 0,0:06:39.32,0:06:41.86,Default,,0000,0000,0000,,equity seems to peak at about age 24?
Dialogue: 0,0:06:41.86,0:06:44.93,Default,,0000,0000,0000,,Just look at the advertisements. Here in
Dialogue: 0,0:06:44.93,0:06:46.85,Default,,0000,0000,0000,,Sardinia, the older you get, the more
Dialogue: 0,0:06:46.85,0:06:49.40,Default,,0000,0000,0000,,equity you have, the more wisdom you're
Dialogue: 0,0:06:49.40,0:06:52.10,Default,,0000,0000,0000,,celebrated for. You go into the bars in
Dialogue: 0,0:06:52.10,0:06:53.66,Default,,0000,0000,0000,,Sardinia and instead of seeing the Sports
Dialogue: 0,0:06:53.66,0:06:55.37,Default,,0000,0000,0000,,Illustrated swimsuit calendar, you see
Dialogue: 0,0:06:55.37,0:06:57.85,Default,,0000,0000,0000,,the centenarian of the month calendar.
Dialogue: 0,0:06:57.85,0:07:00.47,Default,,0000,0000,0000,,This, as it turns out, is not only good
Dialogue: 0,0:07:00.47,0:07:02.57,Default,,0000,0000,0000,,for your aging parents, to keep them
Dialogue: 0,0:07:02.57,0:07:04.76,Default,,0000,0000,0000,,close to the family, it imparts about
Dialogue: 0,0:07:04.76,0:07:06.17,Default,,0000,0000,0000,,four to six years of extra life
Dialogue: 0,0:07:06.17,0:07:08.96,Default,,0000,0000,0000,,expectancy. Research shows it's also good
Dialogue: 0,0:07:08.96,0:07:10.58,Default,,0000,0000,0000,,for the children of those families who
Dialogue: 0,0:07:10.58,0:07:12.65,Default,,0000,0000,0000,,have lower rates of mortality and lower
Dialogue: 0,0:07:12.65,0:07:14.57,Default,,0000,0000,0000,,rates of disease. That's called the
Dialogue: 0,0:07:14.57,0:07:18.23,Default,,0000,0000,0000,,grandmother effect. We found our second
Dialogue: 0,0:07:18.23,0:07:19.82,Default,,0000,0000,0000,,Blue Zone on the other side of the
Dialogue: 0,0:07:19.82,0:07:22.43,Default,,0000,0000,0000,,planet about eight hundred miles south
Dialogue: 0,0:07:22.43,0:07:26.60,Default,,0000,0000,0000,,of Tokyo on the archipelago of Okinawa.
Dialogue: 0,0:07:26.60,0:07:29.84,Default,,0000,0000,0000,,Okinawa is actually 161 small islands,
Dialogue: 0,0:07:29.84,0:07:31.34,Default,,0000,0000,0000,,and in the northern part of the main
Dialogue: 0,0:07:31.34,0:07:33.86,Default,,0000,0000,0000,,island, this is ground zero for world
Dialogue: 0,0:07:33.86,0:07:36.86,Default,,0000,0000,0000,,longevity. This is the place where the
Dialogue: 0,0:07:36.86,0:07:39.65,Default,,0000,0000,0000,,oldest living female population is found.
Dialogue: 0,0:07:39.65,0:07:41.45,Default,,0000,0000,0000,,It's a place where people have the
Dialogue: 0,0:07:41.45,0:07:43.61,Default,,0000,0000,0000,,longest disability-free life expectancy
Dialogue: 0,0:07:43.61,0:07:46.70,Default,,0000,0000,0000,,in the world. They have what we want. They
Dialogue: 0,0:07:46.70,0:07:48.50,Default,,0000,0000,0000,,live a long time and tend to die in
Dialogue: 0,0:07:48.50,0:07:50.63,Default,,0000,0000,0000,,their sleep very quickly, and often, I can
Dialogue: 0,0:07:50.63,0:07:54.44,Default,,0000,0000,0000,,tell you, after sex. They live about seven
Dialogue: 0,0:07:54.44,0:07:55.49,Default,,0000,0000,0000,,good years longer than the average
Dialogue: 0,0:07:55.49,0:07:59.03,Default,,0000,0000,0000,,American five, times as many centenarians
Dialogue: 0,0:07:59.03,0:08:01.28,Default,,0000,0000,0000,,as we have in America, 1/5 the rate
Dialogue: 0,0:08:01.28,0:08:04.04,Default,,0000,0000,0000,,of colon and breast cancer-big killers
Dialogue: 0,0:08:04.04,0:08:06.68,Default,,0000,0000,0000,,here in America-and 1/6 the rate of
Dialogue: 0,0:08:06.68,0:08:08.84,Default,,0000,0000,0000,,cardiovascular disease. The fact that
Dialogue: 0,0:08:08.84,0:08:11.30,Default,,0000,0000,0000,,this culture has yielded these numbers
Dialogue: 0,0:08:11.30,0:08:13.31,Default,,0000,0000,0000,,suggests strongly they have something to
Dialogue: 0,0:08:13.31,0:08:16.85,Default,,0000,0000,0000,,teach us. What do they do? Once again, a
Dialogue: 0,0:08:16.85,0:08:20.00,Default,,0000,0000,0000,,plant-based diet full of vegetables with
Dialogue: 0,0:08:20.00,0:08:22.10,Default,,0000,0000,0000,,lots of color in them, and they eat about
Dialogue: 0,0:08:22.10,0:08:25.51,Default,,0000,0000,0000,,eight times as much tofu as Americans do.
Dialogue: 0,0:08:25.51,0:08:28.70,Default,,0000,0000,0000,,More significant than what they eat is
Dialogue: 0,0:08:28.70,0:08:31.31,Default,,0000,0000,0000,,how they eat it. They have all kinds of
Dialogue: 0,0:08:31.31,0:08:33.05,Default,,0000,0000,0000,,little strategies to keep from
Dialogue: 0,0:08:33.05,0:08:35.27,Default,,0000,0000,0000,,overeating which, as you know, is a big
Dialogue: 0,0:08:35.27,0:08:37.64,Default,,0000,0000,0000,,problem here in America. A few of the
Dialogue: 0,0:08:37.64,0:08:39.74,Default,,0000,0000,0000,,strategies we observe: they eat off of
Dialogue: 0,0:08:39.74,0:08:41.87,Default,,0000,0000,0000,,smaller plates, they tend to eat fewer
Dialogue: 0,0:08:41.87,0:08:44.06,Default,,0000,0000,0000,,calories at every sitting, instead of
Dialogue: 0,0:08:44.06,0:08:46.07,Default,,0000,0000,0000,,serving family style where you can sort
Dialogue: 0,0:08:46.07,0:08:48.26,Default,,0000,0000,0000,,of mindlessly eat as you're talking, they
Dialogue: 0,0:08:48.26,0:08:50.42,Default,,0000,0000,0000,,serve at the counter, put the food away,
Dialogue: 0,0:08:50.42,0:08:52.64,Default,,0000,0000,0000,,and then bring it to the table. They also
Dialogue: 0,0:08:52.64,0:08:54.47,Default,,0000,0000,0000,,have a 3,000 year old adage
Dialogue: 0,0:08:54.47,0:08:55.64,Default,,0000,0000,0000,,which I think is the greatest
Dialogue: 0,0:08:55.64,0:08:57.77,Default,,0000,0000,0000,,diet suggestion ever invented, it was
Dialogue: 0,0:08:57.77,0:09:00.95,Default,,0000,0000,0000,,invented by Confucius, and that diet is
Dialogue: 0,0:09:00.95,0:09:03.32,Default,,0000,0000,0000,,known as the Hara Hachi bu diet. It's
Dialogue: 0,0:09:03.32,0:09:05.36,Default,,0000,0000,0000,,simply a little saying these people say
Dialogue: 0,0:09:05.36,0:09:05.96,Default,,0000,0000,0000,,before
Dialogue: 0,0:09:05.96,0:09:08.30,Default,,0000,0000,0000,,to remind them to stop eating when their
Dialogue: 0,0:09:08.30,0:09:10.64,Default,,0000,0000,0000,,stomach is 80 percent full. It takes
Dialogue: 0,0:09:10.64,0:09:12.17,Default,,0000,0000,0000,,about a half hour for that full feeling
Dialogue: 0,0:09:12.17,0:09:13.64,Default,,0000,0000,0000,,to travel from your belly to your
Dialogue: 0,0:09:13.64,0:09:16.40,Default,,0000,0000,0000,,brain, and by remembering to stop at 80
Dialogue: 0,0:09:16.40,0:09:18.29,Default,,0000,0000,0000,,percent, it helps keep you from doing
Dialogue: 0,0:09:18.29,0:09:21.20,Default,,0000,0000,0000,,that very thing. But, like Sardinia,
Dialogue: 0,0:09:21.20,0:09:23.12,Default,,0000,0000,0000,,Okinawa has a few social constructs that
Dialogue: 0,0:09:23.12,0:09:26.87,Default,,0000,0000,0000,,we can associate with longevity. We know
Dialogue: 0,0:09:26.87,0:09:29.90,Default,,0000,0000,0000,,that isolation kills. 15 years ago, the
Dialogue: 0,0:09:29.90,0:09:31.60,Default,,0000,0000,0000,,average American had three good friends.
Dialogue: 0,0:09:31.60,0:09:33.74,Default,,0000,0000,0000,,We're down to one and a half right now.
Dialogue: 0,0:09:33.74,0:09:36.44,Default,,0000,0000,0000,,If you were lucky enough to be born in
Dialogue: 0,0:09:36.44,0:09:39.14,Default,,0000,0000,0000,,Okinawa, you were born into a system
Dialogue: 0,0:09:39.14,0:09:41.54,Default,,0000,0000,0000,,where you automatically have a half a
Dialogue: 0,0:09:41.54,0:09:43.10,Default,,0000,0000,0000,,dozen friends with whom you travel
Dialogue: 0,0:09:43.10,0:09:46.31,Default,,0000,0000,0000,,through life. They call it a moai, and if
Dialogue: 0,0:09:46.31,0:09:48.20,Default,,0000,0000,0000,,you're in a moai, you're expected to share
Dialogue: 0,0:09:48.20,0:09:50.99,Default,,0000,0000,0000,,the bounty if you encounter luck,
Dialogue: 0,0:09:50.99,0:09:54.41,Default,,0000,0000,0000,,and if things go bad-a child gets sick, a
Dialogue: 0,0:09:54.41,0:09:56.63,Default,,0000,0000,0000,,parent dies-you always have somebody who
Dialogue: 0,0:09:56.63,0:09:59.93,Default,,0000,0000,0000,,has your back. This particular moai, these
Dialogue: 0,0:09:59.93,0:10:01.88,Default,,0000,0000,0000,,five ladies have been together for
Dialogue: 0,0:10:01.88,0:10:04.40,Default,,0000,0000,0000,,97 years. Their average age is
Dialogue: 0,0:10:04.40,0:10:08.00,Default,,0000,0000,0000,,102. Typically in America,
Dialogue: 0,0:10:08.00,0:10:11.02,Default,,0000,0000,0000,,we've divided our adult life up into two
Dialogue: 0,0:10:11.02,0:10:12.32,Default,,0000,0000,0000,,sections.
Dialogue: 0,0:10:12.32,0:10:15.26,Default,,0000,0000,0000,,There's our work life, where we're
Dialogue: 0,0:10:15.26,0:10:18.20,Default,,0000,0000,0000,,productive, and then one day, boom, we
Dialogue: 0,0:10:18.20,0:10:21.91,Default,,0000,0000,0000,,retire. And typically that has meant
Dialogue: 0,0:10:21.91,0:10:24.44,Default,,0000,0000,0000,,retiring to the easy chair or going down
Dialogue: 0,0:10:24.44,0:10:28.67,Default,,0000,0000,0000,,to Arizona to play golf. In the Okinawan
Dialogue: 0,0:10:28.67,0:10:30.17,Default,,0000,0000,0000,,language, there's not even a word for
Dialogue: 0,0:10:30.17,0:10:33.91,Default,,0000,0000,0000,,retirement. Instead, there's one word that
Dialogue: 0,0:10:33.91,0:10:36.92,Default,,0000,0000,0000,,imbues your entire life, and that word is
Dialogue: 0,0:10:36.92,0:10:39.62,Default,,0000,0000,0000,,ikigai. Roughly translated, it means
Dialogue: 0,0:10:39.62,0:10:42.35,Default,,0000,0000,0000,,"the reason for which you wake up in the
Dialogue: 0,0:10:42.35,0:10:45.53,Default,,0000,0000,0000,,morning." For this 102 year-old karate
Dialogue: 0,0:10:45.53,0:10:49.22,Default,,0000,0000,0000,,master, his ikigai was carrying forth
Dialogue: 0,0:10:49.22,0:10:51.32,Default,,0000,0000,0000,,this martial art. For this 100 year old
Dialogue: 0,0:10:51.32,0:10:53.60,Default,,0000,0000,0000,,fisherman, it was continuing to catch
Dialogue: 0,0:10:53.60,0:10:55.58,Default,,0000,0000,0000,,fish for his family three times a week.
Dialogue: 0,0:10:55.58,0:10:57.20,Default,,0000,0000,0000,,And this is a question- the National
Dialogue: 0,0:10:57.20,0:10:58.96,Default,,0000,0000,0000,,Institute on Aging actually gave us a
Dialogue: 0,0:10:58.96,0:11:01.31,Default,,0000,0000,0000,,questionnaire to give these centenarians,
Dialogue: 0,0:11:01.31,0:11:02.84,Default,,0000,0000,0000,,and one of the questions-they were very
Dialogue: 0,0:11:02.84,0:11:04.58,Default,,0000,0000,0000,,culturally astute to people with the
Dialogue: 0,0:11:04.58,0:11:06.05,Default,,0000,0000,0000,,questionnaire-one of the questions was
Dialogue: 0,0:11:06.05,0:11:09.17,Default,,0000,0000,0000,,"What is your ikigai?" They instantly knew why
Dialogue: 0,0:11:09.17,0:11:12.62,Default,,0000,0000,0000,,they woke up in the morning. For this
Dialogue: 0,0:11:12.62,0:11:14.21,Default,,0000,0000,0000,,102 year old woman, her ikigai
Dialogue: 0,0:11:14.21,0:11:18.43,Default,,0000,0000,0000,,was simply her great-great-great
Dialogue: 0,0:11:18.43,0:11:20.21,Default,,0000,0000,0000,,granddaughter,
Dialogue: 0,0:11:20.21,0:11:22.55,Default,,0000,0000,0000,,two girls separated an age by 101.5
Dialogue: 0,0:11:22.55,0:11:25.58,Default,,0000,0000,0000,,years, and I asked her
Dialogue: 0,0:11:25.58,0:11:26.33,Default,,0000,0000,0000,,what it felt like
Dialogue: 0,0:11:26.33,0:11:28.58,Default,,0000,0000,0000,,to hold a great-great-great
Dialogue: 0,0:11:28.58,0:11:30.59,Default,,0000,0000,0000,,granddaughter, and she put her head back
Dialogue: 0,0:11:30.59,0:11:32.66,Default,,0000,0000,0000,,and she said it feels like leaping into
Dialogue: 0,0:11:32.66,0:11:34.87,Default,,0000,0000,0000,,heaven. I thought that was a wonderful
Dialogue: 0,0:11:34.87,0:11:38.81,Default,,0000,0000,0000,,thought. My editor at Geographic wanted
Dialogue: 0,0:11:38.81,0:11:40.94,Default,,0000,0000,0000,,me to find America's Blue Zone, and for a
Dialogue: 0,0:11:40.94,0:11:42.59,Default,,0000,0000,0000,,while, we looked on the prairies of
Dialogue: 0,0:11:42.59,0:11:44.66,Default,,0000,0000,0000,,Minnesota where actually, there's a very
Dialogue: 0,0:11:44.66,0:11:47.03,Default,,0000,0000,0000,,high proportion of centenarians, but
Dialogue: 0,0:11:47.03,0:11:50.65,Default,,0000,0000,0000,,that's because all the young people left.
Dialogue: 0,0:11:51.79,0:11:55.01,Default,,0000,0000,0000,,So we turned to the data again and we
Dialogue: 0,0:11:55.01,0:11:57.41,Default,,0000,0000,0000,,found America's longest-lived population
Dialogue: 0,0:11:57.41,0:11:59.68,Default,,0000,0000,0000,,among the seventh-day adventists
Dialogue: 0,0:11:59.68,0:12:01.76,Default,,0000,0000,0000,,concentrated in and around Loma Linda,
Dialogue: 0,0:12:01.76,0:12:05.39,Default,,0000,0000,0000,,California. Adventists are conservative
Dialogue: 0,0:12:05.39,0:12:08.78,Default,,0000,0000,0000,,Methodists. They celebrate their Sabbath
Dialogue: 0,0:12:08.78,0:12:11.93,Default,,0000,0000,0000,,from sunset on Friday till sunset on
Dialogue: 0,0:12:11.93,0:12:15.50,Default,,0000,0000,0000,,Saturday, a 24-hour sanctuary in time, they
Dialogue: 0,0:12:15.50,0:12:18.08,Default,,0000,0000,0000,,call it. They follow five little
Dialogue: 0,0:12:18.08,0:12:21.50,Default,,0000,0000,0000,,habits that convey some extraordinary
Dialogue: 0,0:12:21.50,0:12:24.08,Default,,0000,0000,0000,,longevity, comparatively speaking. In
Dialogue: 0,0:12:24.08,0:12:26.81,Default,,0000,0000,0000,,America, life expectancy for the
Dialogue: 0,0:12:26.81,0:12:29.69,Default,,0000,0000,0000,,average woman is 80, but for an Adventist
Dialogue: 0,0:12:29.69,0:12:33.38,Default,,0000,0000,0000,,woman, their life expectancy is 89, and
Dialogue: 0,0:12:33.38,0:12:34.91,Default,,0000,0000,0000,,the difference is even more pronounced
Dialogue: 0,0:12:34.91,0:12:37.01,Default,,0000,0000,0000,,among men, who are expected to live about
Dialogue: 0,0:12:37.01,0:12:39.74,Default,,0000,0000,0000,,11 years longer than their American
Dialogue: 0,0:12:39.74,0:12:41.72,Default,,0000,0000,0000,,counterparts. Now, this is a study that
Dialogue: 0,0:12:41.72,0:12:45.02,Default,,0000,0000,0000,,followed about 70,000 people for 30
Dialogue: 0,0:12:45.02,0:12:45.50,Default,,0000,0000,0000,,years, it's a
Dialogue: 0,0:12:45.50,0:12:47.27,Default,,0000,0000,0000,,sterling study, and I think it
Dialogue: 0,0:12:47.27,0:12:50.09,Default,,0000,0000,0000,,supremely illustrates the premise of
Dialogue: 0,0:12:50.09,0:12:52.70,Default,,0000,0000,0000,,this Blue Zone project. This is a
Dialogue: 0,0:12:52.70,0:12:55.10,Default,,0000,0000,0000,,heterogeneous community, it's white, black,
Dialogue: 0,0:12:55.10,0:12:58.01,Default,,0000,0000,0000,,Hispanic, Asian. The only thing they have
Dialogue: 0,0:12:58.01,0:12:58.61,Default,,0000,0000,0000,,in common
Dialogue: 0,0:12:58.61,0:13:01.22,Default,,0000,0000,0000,,are a set of very small lifestyle habits
Dialogue: 0,0:13:01.22,0:13:03.47,Default,,0000,0000,0000,,that they follow ritualistically for
Dialogue: 0,0:13:03.47,0:13:05.72,Default,,0000,0000,0000,,most of their lives. They take their diet
Dialogue: 0,0:13:05.72,0:13:08.57,Default,,0000,0000,0000,,directly from the Bible: Genesis chapter
Dialogue: 0,0:13:08.57,0:13:11.99,Default,,0000,0000,0000,,1 verse 26, where God talks about legumes
Dialogue: 0,0:13:11.99,0:13:14.99,Default,,0000,0000,0000,,and seeds, and on one more stands about
Dialogue: 0,0:13:14.99,0:13:17.78,Default,,0000,0000,0000,,green plants, ostensibly missing is meat.
Dialogue: 0,0:13:17.78,0:13:20.15,Default,,0000,0000,0000,,They take the sanctuary in time very
Dialogue: 0,0:13:20.15,0:13:24.17,Default,,0000,0000,0000,,serious. For 24 hours every week, no
Dialogue: 0,0:13:24.17,0:13:26.12,Default,,0000,0000,0000,,matter how busy they are, how stressed
Dialogue: 0,0:13:26.12,0:13:28.19,Default,,0000,0000,0000,,out they are at work, where the kids need
Dialogue: 0,0:13:28.19,0:13:30.68,Default,,0000,0000,0000,,to be driven, they stop everything and
Dialogue: 0,0:13:30.68,0:13:33.02,Default,,0000,0000,0000,,they focus on their, God their social
Dialogue: 0,0:13:33.02,0:13:33.77,Default,,0000,0000,0000,,network, and then
Dialogue: 0,0:13:33.77,0:13:35.83,Default,,0000,0000,0000,,hardwired right in the religion are
Dialogue: 0,0:13:35.83,0:13:38.96,Default,,0000,0000,0000,,nature walks. The power of this is
Dialogue: 0,0:13:38.96,0:13:40.58,Default,,0000,0000,0000,,not that it's done occasionally, the
Dialogue: 0,0:13:40.58,0:13:43.43,Default,,0000,0000,0000,,power is it's done every week for a
Dialogue: 0,0:13:43.43,0:13:44.78,Default,,0000,0000,0000,,lifetime. None of it's hard,
Dialogue: 0,0:13:44.78,0:13:47.75,Default,,0000,0000,0000,,none of it costs money. Adventists also
Dialogue: 0,0:13:47.75,0:13:49.37,Default,,0000,0000,0000,,tend to hang out with other Adventists,
Dialogue: 0,0:13:49.37,0:13:51.71,Default,,0000,0000,0000,,so if you go to an Adventist party, you
Dialogue: 0,0:13:51.71,0:13:53.51,Default,,0000,0000,0000,,don't see people swallowing Jim Beam or
Dialogue: 0,0:13:53.51,0:13:56.39,Default,,0000,0000,0000,,rolling a joint, instead, they are talking
Dialogue: 0,0:13:56.39,0:13:58.79,Default,,0000,0000,0000,,about their next nature walk, exchanging
Dialogue: 0,0:13:58.79,0:14:01.64,Default,,0000,0000,0000,,recipes, and yes, they pray, but they
Dialogue: 0,0:14:01.64,0:14:03.68,Default,,0000,0000,0000,,influence each other in profound and
Dialogue: 0,0:14:03.68,0:14:07.46,Default,,0000,0000,0000,,measurable ways. This is a culture that
Dialogue: 0,0:14:07.46,0:14:08.95,Default,,0000,0000,0000,,has yielded Ellsworth Wareham.
Dialogue: 0,0:14:08.95,0:14:12.05,Default,,0000,0000,0000,,Ellsworth Wareham is 97 years old. He's a
Dialogue: 0,0:14:12.05,0:14:15.26,Default,,0000,0000,0000,,multi-millionaire, yet when a contractor
Dialogue: 0,0:14:15.26,0:14:18.26,Default,,0000,0000,0000,,wanted six thousand dollars to build a
Dialogue: 0,0:14:18.26,0:14:19.97,Default,,0000,0000,0000,,privacy fence, he said, "for that kind of
Dialogue: 0,0:14:19.97,0:14:22.16,Default,,0000,0000,0000,,money, I'll do it myself." So, for the next
Dialogue: 0,0:14:22.16,0:14:23.96,Default,,0000,0000,0000,,three days, he was out shoveling cement
Dialogue: 0,0:14:23.96,0:14:27.26,Default,,0000,0000,0000,,and hauling poles around and predictably
Dialogue: 0,0:14:27.26,0:14:29.96,Default,,0000,0000,0000,,perhaps, on the fourth day, he ended up in
Dialogue: 0,0:14:29.96,0:14:34.79,Default,,0000,0000,0000,,the operating room, but not as the guy on
Dialogue: 0,0:14:34.79,0:14:36.89,Default,,0000,0000,0000,,the table, the guy doing open-heart
Dialogue: 0,0:14:36.89,0:14:41.84,Default,,0000,0000,0000,,surgery. At 97, he still does 20
Dialogue: 0,0:14:41.84,0:14:45.53,Default,,0000,0000,0000,,open-heart surgeries every month.
Dialogue: 0,0:14:45.53,0:14:48.92,Default,,0000,0000,0000,,Ed Rawlings, 103 years old now, an active
Dialogue: 0,0:14:48.92,0:14:51.26,Default,,0000,0000,0000,,cowboy, starts his morning with a swim,
Dialogue: 0,0:14:51.26,0:14:52.94,Default,,0000,0000,0000,,and on the weekends, he likes to put onto
Dialogue: 0,0:14:52.94,0:14:53.54,Default,,0000,0000,0000,,boards,
Dialogue: 0,0:14:53.54,0:14:57.20,Default,,0000,0000,0000,,throw up rooster tails. And then Marge
Dialogue: 0,0:14:57.20,0:15:00.17,Default,,0000,0000,0000,,Detange is 104, her
Dialogue: 0,0:15:00.17,0:15:01.46,Default,,0000,0000,0000,,grandson actually lives in the Twin
Dialogue: 0,0:15:01.46,0:15:03.29,Default,,0000,0000,0000,,Cities here. She  starts her day with
Dialogue: 0,0:15:03.29,0:15:05.54,Default,,0000,0000,0000,,lifting weights, she rides her bicycle,
Dialogue: 0,0:15:05.54,0:15:08.68,Default,,0000,0000,0000,,and then she gets in a rootbeer-colored
Dialogue: 0,0:15:08.68,0:15:12.02,Default,,0000,0000,0000,,1994 Cadillac Seville and tears down the
Dialogue: 0,0:15:12.02,0:15:13.100,Default,,0000,0000,0000,,San Bernardino freeway, where she still
Dialogue: 0,0:15:13.100,0:15:15.68,Default,,0000,0000,0000,,volunteers for seven different
Dialogue: 0,0:15:15.68,0:15:19.73,Default,,0000,0000,0000,,organizations. I've been on 19 hardcore
Dialogue: 0,0:15:19.73,0:15:21.38,Default,,0000,0000,0000,,expeditions. I'm probably the only person
Dialogue: 0,0:15:21.38,0:15:23.21,Default,,0000,0000,0000,,you'll ever meet who rode his bicycle
Dialogue: 0,0:15:23.21,0:15:25.37,Default,,0000,0000,0000,,across the Sahara Desert without
Dialogue: 0,0:15:25.37,0:15:28.13,Default,,0000,0000,0000,,sunscreen, but I'll tell you there was no
Dialogue: 0,0:15:28.13,0:15:29.69,Default,,0000,0000,0000,,adventure more harrowing than riding
Dialogue: 0,0:15:29.69,0:15:34.37,Default,,0000,0000,0000,,shotgun with Marge Detange. "A stranger's a
Dialogue: 0,0:15:34.37,0:15:37.36,Default,,0000,0000,0000,,friend I haven't met yet," she'd say to me.
Dialogue: 0,0:15:37.36,0:15:40.73,Default,,0000,0000,0000,,So, what are the common denominators in
Dialogue: 0,0:15:40.73,0:15:42.77,Default,,0000,0000,0000,,these in these three cultures? What are
Dialogue: 0,0:15:42.77,0:15:45.47,Default,,0000,0000,0000,,the things that they all do? We
Dialogue: 0,0:15:45.47,0:15:47.39,Default,,0000,0000,0000,,managed to boil it down to
Dialogue: 0,0:15:47.39,0:15:50.00,Default,,0000,0000,0000,,nine. In fact, we've done two more blue zone
Dialogue: 0,0:15:50.00,0:15:52.91,Default,,0000,0000,0000,,expeditions since this, and these common
Dialogue: 0,0:15:52.91,0:15:55.40,Default,,0000,0000,0000,,denominators hold true. The first
Dialogue: 0,0:15:55.40,0:15:58.51,Default,,0000,0000,0000,,one, and I'm about to utter a heresy here:
Dialogue: 0,0:15:58.51,0:16:02.33,Default,,0000,0000,0000,,none of them exercise, at least the way
Dialogue: 0,0:16:02.33,0:16:04.88,Default,,0000,0000,0000,,we think of exercise. Instead, they set up
Dialogue: 0,0:16:04.88,0:16:06.86,Default,,0000,0000,0000,,their lives so that they're constantly
Dialogue: 0,0:16:06.86,0:16:10.21,Default,,0000,0000,0000,,nudged into physical activity. These
Dialogue: 0,0:16:10.21,0:16:12.23,Default,,0000,0000,0000,,100 year old Okinawan women are
Dialogue: 0,0:16:12.23,0:16:13.94,Default,,0000,0000,0000,,getting up and down off the ground-they
Dialogue: 0,0:16:13.94,0:16:17.44,Default,,0000,0000,0000,,sit on the floor 30 or 40 times a day.
Dialogue: 0,0:16:17.44,0:16:19.61,Default,,0000,0000,0000,,Sardinians live in vertical houses-up
Dialogue: 0,0:16:19.61,0:16:22.13,Default,,0000,0000,0000,,and down the stairs. Every trip to the
Dialogue: 0,0:16:22.13,0:16:23.93,Default,,0000,0000,0000,,store or to church or to a friend's
Dialogue: 0,0:16:23.93,0:16:27.17,Default,,0000,0000,0000,,house occasions a walk. They don't have
Dialogue: 0,0:16:27.17,0:16:28.91,Default,,0000,0000,0000,,any conveniences. There's not a button to
Dialogue: 0,0:16:28.91,0:16:30.68,Default,,0000,0000,0000,,push to do yard work or house work. If
Dialogue: 0,0:16:30.68,0:16:32.45,Default,,0000,0000,0000,,they want to mix up a cake, they're doing
Dialogue: 0,0:16:32.45,0:16:35.42,Default,,0000,0000,0000,,it by hand. That's physical activity, that
Dialogue: 0,0:16:35.42,0:16:37.25,Default,,0000,0000,0000,,burns calories just as much as going
Dialogue: 0,0:16:37.25,0:16:39.50,Default,,0000,0000,0000,,on the treadmill does. When they do
Dialogue: 0,0:16:39.50,0:16:41.24,Default,,0000,0000,0000,,do intentional physical activity, it's
Dialogue: 0,0:16:41.24,0:16:44.21,Default,,0000,0000,0000,,things they enjoy. They tend to walk -the
Dialogue: 0,0:16:44.21,0:16:46.22,Default,,0000,0000,0000,,only proven way to stave off cognitive
Dialogue: 0,0:16:46.22,0:16:48.41,Default,,0000,0000,0000,,decline, and they all tend to have a
Dialogue: 0,0:16:48.41,0:16:51.98,Default,,0000,0000,0000,,garden. They know how to set up their
Dialogue: 0,0:16:51.98,0:16:53.57,Default,,0000,0000,0000,,life in the right way so they have the
Dialogue: 0,0:16:53.57,0:16:55.64,Default,,0000,0000,0000,,right outlook. Each of these cultures
Dialogue: 0,0:16:55.64,0:16:58.16,Default,,0000,0000,0000,,take time to downshift. The Sardinians
Dialogue: 0,0:16:58.16,0:17:00.71,Default,,0000,0000,0000,,pray, the seventh-day adventists pray, the
Dialogue: 0,0:17:00.71,0:17:02.32,Default,,0000,0000,0000,,Okinawans have this ancestor veneration.
Dialogue: 0,0:17:02.32,0:17:04.73,Default,,0000,0000,0000,,But, when you're in a hurry or stressed
Dialogue: 0,0:17:04.73,0:17:06.23,Default,,0000,0000,0000,,out, that triggers something called the
Dialogue: 0,0:17:06.23,0:17:07.88,Default,,0000,0000,0000,,inflammatory response, which is
Dialogue: 0,0:17:07.88,0:17:09.65,Default,,0000,0000,0000,,associated with everything from
Dialogue: 0,0:17:09.65,0:17:11.54,Default,,0000,0000,0000,,Alzheimer's disease to
Dialogue: 0,0:17:11.54,0:17:14.21,Default,,0000,0000,0000,,cardiovascular disease. When you slow
Dialogue: 0,0:17:14.21,0:17:16.19,Default,,0000,0000,0000,,down for 15 minutes a day, you turn that
Dialogue: 0,0:17:16.19,0:17:18.22,Default,,0000,0000,0000,,inflammatory state into a more
Dialogue: 0,0:17:18.22,0:17:20.93,Default,,0000,0000,0000,,anti-inflammatory state. They have
Dialogue: 0,0:17:20.93,0:17:23.45,Default,,0000,0000,0000,,vocabulary for sense of purpose. Ikigai,
Dialogue: 0,0:17:23.45,0:17:26.06,Default,,0000,0000,0000,,like the Okinawans. The two
Dialogue: 0,0:17:26.06,0:17:27.71,Default,,0000,0000,0000,,most dangerous years in your life are
Dialogue: 0,0:17:27.71,0:17:30.74,Default,,0000,0000,0000,,the year you're born, because of infant
Dialogue: 0,0:17:30.74,0:17:33.50,Default,,0000,0000,0000,,mortality, and the year you retire. If
Dialogue: 0,0:17:33.50,0:17:35.06,Default,,0000,0000,0000,,people know their sense of purpose and
Dialogue: 0,0:17:35.06,0:17:36.74,Default,,0000,0000,0000,,they activate it in their life, that's
Dialogue: 0,0:17:36.74,0:17:38.36,Default,,0000,0000,0000,,worth about seven years of extra life
Dialogue: 0,0:17:38.36,0:17:39.47,Default,,0000,0000,0000,,expectancy.
Dialogue: 0,0:17:39.47,0:17:42.17,Default,,0000,0000,0000,,There's no longevity diet, instead these
Dialogue: 0,0:17:42.17,0:17:44.51,Default,,0000,0000,0000,,people drink a little bit every day-not
Dialogue: 0,0:17:44.51,0:17:46.78,Default,,0000,0000,0000,,a hard sell to the American population.
Dialogue: 0,0:17:46.78,0:17:49.01,Default,,0000,0000,0000,,They tend to eat a plant-based diet.
Dialogue: 0,0:17:49.01,0:17:50.93,Default,,0000,0000,0000,,Doesn't mean they don't eat meat, but
Dialogue: 0,0:17:50.93,0:17:53.03,Default,,0000,0000,0000,,lots of beans and nuts. And, they have
Dialogue: 0,0:17:53.03,0:17:54.53,Default,,0000,0000,0000,,strategies to keep from overeating-
Dialogue: 0,0:17:54.53,0:17:57.32,Default,,0000,0000,0000,,little things that nudge them away from
Dialogue: 0,0:17:57.32,0:17:59.18,Default,,0000,0000,0000,,the table at the right time. And then, the
Dialogue: 0,0:17:59.18,0:18:00.74,Default,,0000,0000,0000,,foundation of all this is how they
Dialogue: 0,0:18:00.74,0:18:01.46,Default,,0000,0000,0000,,connect.
Dialogue: 0,0:18:01.46,0:18:03.62,Default,,0000,0000,0000,,They put their families first, take care
Dialogue: 0,0:18:03.62,0:18:04.88,Default,,0000,0000,0000,,of their children and their aging
Dialogue: 0,0:18:04.88,0:18:07.40,Default,,0000,0000,0000,,parents. They all tend to belong to a
Dialogue: 0,0:18:07.40,0:18:09.89,Default,,0000,0000,0000,,faith-based community, which is worth
Dialogue: 0,0:18:09.89,0:18:12.02,Default,,0000,0000,0000,,between four and fourteen extra years of
Dialogue: 0,0:18:12.02,0:18:13.97,Default,,0000,0000,0000,,life expectancy if you do it four times
Dialogue: 0,0:18:13.97,0:18:16.67,Default,,0000,0000,0000,,a month. And, the biggest thing here is
Dialogue: 0,0:18:16.67,0:18:20.30,Default,,0000,0000,0000,,they also belong to the right tribe. They
Dialogue: 0,0:18:20.30,0:18:22.94,Default,,0000,0000,0000,,were either born into or they
Dialogue: 0,0:18:22.94,0:18:25.40,Default,,0000,0000,0000,,proactively surrounded themselves with
Dialogue: 0,0:18:25.40,0:18:28.31,Default,,0000,0000,0000,,the right people. We know from the
Dialogue: 0,0:18:28.31,0:18:30.23,Default,,0000,0000,0000,,Framingham studies that if your three
Dialogue: 0,0:18:30.23,0:18:32.87,Default,,0000,0000,0000,,best friends are obese, there's a 50%
Dialogue: 0,0:18:32.87,0:18:34.81,Default,,0000,0000,0000,,better chance that you'll be overweight.
Dialogue: 0,0:18:34.81,0:18:37.97,Default,,0000,0000,0000,,So, if you hang out with unhealthy people,
Dialogue: 0,0:18:37.97,0:18:39.56,Default,,0000,0000,0000,,that's going to have a measurable impact
Dialogue: 0,0:18:39.56,0:18:41.72,Default,,0000,0000,0000,,over time. Instead, if your
Dialogue: 0,0:18:41.72,0:18:45.59,Default,,0000,0000,0000,,friends' idea of recreation is physical
Dialogue: 0,0:18:45.59,0:18:47.99,Default,,0000,0000,0000,,activity: bowling or playing hockey or
Dialogue: 0,0:18:47.99,0:18:50.87,Default,,0000,0000,0000,,biking or gardening. If your friends drink a
Dialogue: 0,0:18:50.87,0:18:52.46,Default,,0000,0000,0000,,little but not too much and they eat
Dialogue: 0,0:18:52.46,0:18:53.81,Default,,0000,0000,0000,,right and they're engaged and they're
Dialogue: 0,0:18:53.81,0:18:56.51,Default,,0000,0000,0000,,trusting and trustworthy, that is going
Dialogue: 0,0:18:56.51,0:18:58.36,Default,,0000,0000,0000,,to have the biggest impact over time.
Dialogue: 0,0:18:58.36,0:19:00.86,Default,,0000,0000,0000,,Diets don't work. No diet in the history
Dialogue: 0,0:19:00.86,0:19:02.06,Default,,0000,0000,0000,,of the world has ever worked for more
Dialogue: 0,0:19:02.06,0:19:05.57,Default,,0000,0000,0000,,than 2% of the population. Exercise
Dialogue: 0,0:19:05.57,0:19:07.07,Default,,0000,0000,0000,,programs usually start in January,
Dialogue: 0,0:19:07.07,0:19:09.83,Default,,0000,0000,0000,,they're usually done by October. When it
Dialogue: 0,0:19:09.83,0:19:11.30,Default,,0000,0000,0000,,comes to longevity,
Dialogue: 0,0:19:11.30,0:19:14.48,Default,,0000,0000,0000,,there is no short-term fix, a pill, or
Dialogue: 0,0:19:14.48,0:19:17.60,Default,,0000,0000,0000,,anything else. But, when you think about
Dialogue: 0,0:19:17.60,0:19:21.23,Default,,0000,0000,0000,,it, your friends are long-term adventures,
Dialogue: 0,0:19:21.23,0:19:23.27,Default,,0000,0000,0000,,and therefore, perhaps the most
Dialogue: 0,0:19:23.27,0:19:25.34,Default,,0000,0000,0000,,significant thing you can do to add more
Dialogue: 0,0:19:25.34,0:19:27.77,Default,,0000,0000,0000,,years to your life and life to your
Dialogue: 0,0:19:27.77,0:19:31.51,Default,,0000,0000,0000,,years. Thank you very much.