# 5 Places Where People Live to 100 — The 4 Habits They All Share

Published March 2026 • 5 min read
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### Key Takeaways

- Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California) produce 10x more centenarians than anywhere else
- The 4 shared habits: plant-forward eating, natural daily movement, strong social bonds, and a sense of purpose
- Genetics account for only 20-25% of longevity — lifestyle and environment drive the rest
- None of these populations go to the gym. Their exercise is baked into daily life.

There are five places on Earth where people forget to die. Not because of fancy healthcare or expensive supplements. Because of how they live every single day. And the four habits they share are so simple it's almost insulting.

## The Five Regions That Broke the Curve

Okinawa, Japan. Sardinia, Italy. Nicoya Peninsula, Costa Rica. Ikaria, Greece. Loma Linda, California. These regions produce centenarians at 10 times the rate of the rest of the developed world. Dan Buettner and the National Geographic research team spent over a decade studying them, and the findings upended everything the Western wellness industry believes about longevity.

It's not genetics. Twin studies from the Danish Twin Registry — one of the largest in the world — showed that genes account for only 20-25% of how long you live. The other 75-80% is behaviour and environment. That means the overwhelming majority of your lifespan is in your control. Not your parents'. Yours.

## Habit 1: They Eat Plants, Not Protein Shakes

Every Blue Zone population eats a plant-forward diet. Not vegetarian. Not vegan. Plant-forward. Meat is consumed roughly 5 times per month, usually in small portions. Beans and legumes are eaten daily — often multiple times a day. Okinawans eat tofu at nearly every meal. Sardinians eat fava beans. Nicoyans eat black beans. The common thread isn't the absence of meat. It's the overwhelming presence of plants.

They also eat until 80% full. The Okinawan concept of "hara hachi bu" — stopping before you're stuffed — results in a natural caloric restriction of about 20% without any dieting or willpower. Their metabolism never gets the signal to store excess fat because excess never arrives.

## Habit 2: They Move Without Thinking About It

Nobody in a Blue Zone has a gym membership. Sardinian shepherds walk 8-12 kilometres a day over hilly terrain. Okinawan elders garden for hours. Ikarian villagers walk up steep hills to visit neighbours. The movement isn't intentional exercise — it's woven into the fabric of daily life.

This is low-intensity, sustained movement. Zone 2 cardio, as the longevity scientists call it. The kind that builds mitochondrial density, improves insulin sensitivity, and doesn't spike cortisol. The exact opposite of a 45-minute HIIT session that destroys your joints and leaves you on the couch for the rest of the day.

## Habit 3: They Belong to Something

Social isolation kills more people than obesity. That's not hyperbole — a 2015 meta-analysis of 3.4 million participants found that loneliness increases mortality risk by 26%. Every Blue Zone community has strong social structures. Okinawans have "moai" — groups of five friends who commit to each other for life. Sardinians gather daily in the village to share meals and stories. Ikarians nap together in the afternoons and feast together in the evenings.

The modern world has replaced community with content. We scroll instead of sitting. We comment instead of conversing. And we're dying from it — slowly, quietly, and alone.

## Habit 4: They Have a Reason to Get Up

The Okinawans call it "ikigai." The Nicoyans call it "plan de vida." Both translate roughly to "why I wake up in the morning." Research from Rush University Medical Center found that people with a strong sense of purpose had a 2.4 times lower risk of developing Alzheimer's and lived an average of 7 years longer than those without one.

Purpose doesn't mean ambition. The oldest Blue Zone residents aren't CEOs. They're grandparents who tend gardens, teach grandchildren, and contribute to their communities. Their lives have meaning that extends beyond themselves. That's the difference between surviving and living.

### Go Deeper

Ready to learn more? These guides break it all down:

Blue Zones Diet Guide Mediterranean Diet Guide Take the Longevity Quiz

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Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new supplement or making changes to your health regimen.