Eating for a Longer, Stronger Life. Inspired by the World's Longevity Regions.

This September, join us every Wednesday as we travel, through food, to the world's most celebrated longevity regions. Each week, our chefs and dietitian spotlight the traditional foods and lifestyle principles linked to longer life, sustained energy, and lifelong vitality.

September 9: Ikaria, Greece
September 16: Okianawa, Japan
September 23: Sardinia, Italy
September 30: Loma Linda, California, USA

Ikaria, Greece
Rising from the Aegean Sea, the rugged island of Ikaria has a long and resilient history. Once shaped by invasions and isolation, Ikaria developed a culture deeply rooted in tradition, family, and community, one that quietly fostered extraordinary longevity.

Today, Ikarians are nearly free of dementia and many of the chronic diseases common in the U.S., and one in three live into their 90s. Their longevity reflects a powerful combination of geography, plant-forward eating, daily movement, deep social connection, and a relaxed relationship with time.

The Longevity Foods

• Olive Oil, Olives, Wine, Lemon & Honey: Core Mediterranean staples that support heart and metabolic health
• Wild Greens & Vegetables: Dandelion greens, tomatoes, garlic, leeks, and onions, rich in bioactive plant compounds that support brain health
• Herbs & Botanicals: Dill, marjoram, sage, mint, chamomile, rosemary, and oregano, rich sources of antioxidants and phytochemicals
• Whole Grains: Bulgur and farro for sustained energy and fiber
• Legumes: Lentils, black-eyed peas, and chickpeas, for plant-based protein and gut support
• Nuts & Seeds: Walnuts, pistachios, almonds, and tahini, for healthy fats and micronutrients
• Goat's Milk & Fermented Dairy: Yogurt and feta, often easier to digest than cow's milk
• Herbal Teas: A daily ritual with antioxidant and blood-pressure-supporting benefits

The Longevity Multipliers

• Mindful Movement: Gardening, walking hills, and daily chores
• Midday Rest: Regular naps that support heart health and stress reduction
• Strong Social Bonds: Family meals, late-night gatherings, and shared routines
• A Relaxed Pace of Life: Fewer clocks, less stress, more presence
• Time Outdoors: Clean air, sunshine, and natural movement built into daily life

Okinawa, Japan
Okinawa, Japan, once called the Land of Immortals, is home to some of the longest-living people on Earth, with remarkably low rates of heart disease, cancer, and dementia. Their longevity is rooted in a simple, plant-forward diet paired with purpose, movement, and deep social connection, practiced consistently over decades.

The Longevity Foods

• Beni Imo (Purple Sweet Potatoes): A fiber-rich, antioxidant-packed daily staple
• Goya (Bitter Melon): Supports healthy blood sugar and metabolic health
• Soy Foods (Tofu, Miso, Fermented Soy): Provide heart-protective flavonoids and gut support
• Colorful Vegetables: High in nutrients and low in calorie density
• Medicinal Plants: Ginger, turmeric, and jasmine tea for daily resilience
• Minimal Meat: Pork is eaten rarely, ceremonially, and in small amounts

The Longevity Multipliers

• Ikigai: A clear sense of purpose that lasts a lifetime
• Moai: Lifelong circles of friendship and support
• Daily Movement: Walking, gardening, and natural movement
• Sunshine: Time outdoors and natural vitamin D

Sardinia, Italy
In the mountainous interior of Sardinia, longevity is shaped by simple food traditions, daily movement, and strong social bonds. Health here is not driven by trends, but by a consistent way of life practiced over decades.

The Longevity Foods

• Whole Grains (Barley Bread, Whole Wheat Sourdough, Flatbreads): Provide fiber-rich carbohydrates that support heart health
• Legumes (Fava Beans, Chickpeas, Lentils, Peas): Deliver plant-based protein and fiber that support muscle health and the microbiome
• Vegetables & Wild Greens (Artichokes, Tomatoes, Onions, Fennel, Chicory, Bitter Greens): Supply phytonutrients that reduce inflammation
• Sheep's Milk Dairy (Pecorino Sardo, in Small Portions): Offers concentrated calcium and protein that support bone health
• Olive Oil: The primary fat, providing heart-healthy monounsaturated fats and polyphenols that support cardiovascular and brain health
• Herbs & Wild Plants (Rosemary, Sage, Wild Herbs): Add flavor while delivering natural anti-inflammatory and antioxidant benefits
• Minimal Meat (Lamb, Goat, Poultry): Consumed sparingly, reinforcing a plant-forward pattern that supports long-term health and longevity

The Longevity Multipliers

• Natural Movement: Walking hills, herding, gardening, and physical daily work
• Deep Social Connection: Strong community ties and daily interaction across generations that reinforce belonging
• Purpose and Identity: Older adults remain active contributors to community life
• Simple, Shared Meals: Slow, social eating without distraction
• Low-Stress Rhythms: Predictable routines and strong social support
• Minimal Ultra-Processed Foods: Reliance on local, whole ingredients

Loma Linda, California
Loma Linda is the only Blue Zone in the United States, home to a large community that places health and moderation at its center. Residents live, on average, close to a decade longer than the typical American, with markedly lower rates of heart disease and certain cancers. Their longevity reflects a plant-forward diet, a weekly day of true rest, and a tightly woven community, practiced consistently over a lifetime.

The Longevity Foods

• Legumes (Beans, Lentils, Chickpeas, Peas): A daily source of plant protein and fiber linked to lower cholesterol, blood sugar, and blood pressure
• Whole Grains (Oats, Brown Rice, Barley, Whole Wheat): Fiber-rich carbohydrates associated with lower rates of heart disease and diabetes
• Nuts (Almonds, Walnuts): A small daily handful linked to a meaningfully lower risk of heart attack
• Fruits & Vegetables: The foundation of most meals, supplying the bulk of daily vitamins and antioxidants
• Water: Prioritized over sugary drinks, coffee, and alcohol, all of which are minimized or avoided
• Minimal Meat: Many residents follow a vegetarian or lacto-ovo-vegetarian pattern, with any meat treated as a small side rather than the center of the plate

The Longevity Multipliers

• Sunday Rest: A full 24 hours set aside each week for rest and family, reducing chronic stress
• Community: A tight-knit group that provides daily social support and a shared sense of belonging
• Natural Movement: Walking and gardening built into the rhythm of daily life
• Sense of Purpose: Volunteering and service seen as a lifelong calling