Introduction
What if the secret to a longer, healthier, and more joyful life wasn’t in the latest trend—but in timeless habits shaped by culture, community, and purpose?
In this episode, we explore the Blue Zones—five regions where people routinely live beyond 100. We’ll uncover the simple but powerful daily behaviours that underpin their extraordinary health and happiness—and what leaders can take from them to enhance wellbeing, performance, and culture.
This isn’t just about longevity—it’s about living better. With purpose. With joy. And with connection.
In this episode:
- What are Blue Zones?
- Why purpose is a powerful foundation for life and leadership
- What Blue Zones teach us about movement, mindful eating, and connection
- Practical takeaways for leaders
And loads more!
Quotes from this episode:
- “People with purpose live up to 7 years longer.”
- “You don’t need a gym—just a lifestyle that keeps you in motion.”
- “Loneliness is as harmful as smoking 15 cigarettes a day.”
- “Live by design, not by default
- “Every one of these pillars of longevity is fun, simple and cheap to incorporate in your life”
Tips from the Blue Zones:
THE RIGHT OUTLOOK
Live with direction and intention.
- Clarify your “why” – Reflect regularly on what brings you joy, meaning, and contribution. Ask: What do I love? What am I good at? What does the world need?
- Live by design, not by default – Identify areas where you’re living from “ought to” and shift toward “want to.” Align daily choices with your core values.
- Embrace transitions with purpose – Use life’s turning points (career shifts, aging, etc.) to ask, What’s ending? What’s emerging? Design the next chapter intentionally.
MOVE NATURALLY
Make movement a natural part of daily life.
- Build micro-movements into your day – Take walking meetings, stretch every hour, or use the stairs—these small choices compound over time.
- Move with joy, not just discipline – Garden, dance, play with kids, or hike—find ways to enjoy physical activity instead of forcing it.
- Design your environment for activity – Keep walking shoes visible, create walkable routes, or set up your space to encourage standing and moving.
EAT WISLEY
Live and eat with awareness and intention.
- Practice the 80% Rule – Stop eating when you’re 80% full. Eat slowly and savour your meals without distractions. – The JAPANESE say Hara Hachi Bu before each meal as a mindful reminder to consume less. –
- Eat mostly plants, simply prepared – Prioritize beans, greens, nuts, and whole foods. Avoid ultra-processed meals and long ingredient lists.
- Create mindful rituals – Downshift daily with a pause: light a candle for dinner, take a nature walk, or enjoy herbal tea before bed.
CONNECT
Thrive through meaningful relationships.
- Prioritise close relationships – Nurture at least three deep friendships. Time with people who care about you can add years to your life.
- Create spaces for connection – Eat meals with others, schedule regular check-ins, or form groups around shared interests.
- Be part of something bigger – Join a club, co-housing community, or volunteering circle. Belonging reinforces happiness and accountability.
Useful further reading:
- The Blue Zones of Happiness by Dan Buettner
- IKIGAI – Giving every day meaning and joy – Yukari Mitsuhashi
- Ted Talk – How to Live to be 100 https://www.youtube.com/watch?v=ff40YiMmVkU
- Plus loads of great interviews and films on YouTube!
Thank you for listening to The Power Up Podcast.
We value your support and engagement and would love to hear your feedback. If you enjoyed this episode, please subscribe, leave a review, and share it with your friends and family. Your feedback helps us improve and reach a wider audience.
You can get in touch via email or phone:
- Martin@naturaldirection.co.uk
Tel: +44 7973 186732 - Lisa@naturaldirection.co.uk
Tel: +44 7771 595253
We look forward to hearing from you and continuing this journey together.
Disclaimer:
The content shared on this podcast is intended for educational and informational purposes only. We are not licensed therapists, psychologists, or medical professionals. The advice and strategies discussed here should not replace personalised guidance from qualified professionals when needed.
Some content may be of a sensitive or triggering nature. Listener discretion is advised. If you find any content distressing, please skip, or seek support from a qualified professional.
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