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The 9 “Power Habits” for a Longer Life
S.J. Scott
July 21, 2025
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Welcome to another edition of the 1% Habits Newsletter!
This is where you’ll get up-to-date information on small wins to improve your habits, productivity, and life satisfaction.
Let’s get to it.
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📈 The 9 “Power Habits” for a Longer Life
I came across an article the other day that really resonated with me: it was about the “Power 9”—the nine lifestyle habits that people in the world’s Blue Zones (the places with the most centenarians) have in common. (Here’s the original article: GQ – Blue Zones Power 9)
Before I dive in, let’s talk about what “Blue Zones” actually are. The term “Blue Zones” comes from research by Dan Buettner, who identified five regions around the world where people consistently live longer, healthier lives—often reaching age 100 and beyond.
These places include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California, USA). What’s fascinating is that, despite being on different continents, people in these regions share similar lifestyle habits that contribute to their longevity. If you want to dig deeper, Buettner’s book is a great resource: The Blue Zones.
What struck me is how these habits aren’t about extreme diets or punishing exercise routines. They’re about small, intentional choices that add up to a healthier, more connected, and more meaningful life. The best part? They’re accessible to all of us, no matter where we live.
Here’s a deeper look at each of the Power 9, why they matter, and how you can actually put them into practice—daily, weekly, and monthly.
1. Move Naturally
What it means: People in Blue Zones don’t typically run marathons or hit the gym for hours. Instead, their lives are built around natural movement—walking, gardening, doing chores, and taking the stairs. Movement is woven into their daily routines, not something they have to schedule.
Why it matters: Regular, low-intensity movement helps maintain a healthy weight, keeps joints and muscles strong, and reduces the risk of chronic diseases. It also supports mental health and longevity.
How to implement:
● Daily: Walk or bike to run errands instead of driving. Take the stairs at work. Stand up and stretch every hour.
● Weekly: Spend time gardening, doing yard work, or tackling a household project. Try a dance class or play a sport for fun.
● Monthly: Explore a new hiking trail, go for a long walk in a park, or organize an active outing with friends or family.
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2. Purpose
What it means: In Blue Zones, people have a clear sense of purpose—what the Okinawans call “ikigai” and the Nicoyans call “plan de vida.” It’s the reason they get up in the morning, and it often involves family, community, or a craft.
Why it matters: Having purpose is associated with lower stress, better mental health, and even a longer life. Studies show that people with a strong sense of purpose are more resilient and less likely to develop chronic illnesses.
How to implement:
● Daily: Write down one thing you’re looking forward to or grateful for each morning.
● Weekly: Dedicate time to a hobby or project that gives you a sense of meaning—whether that’s volunteering, mentoring, or creative work.
● Monthly: Reflect on your “why.” Are you spending time on what matters most? Adjust your calendar or commitments to align with your bigger goals.
3. Down Shift
What it means: Everyone experiences stress, but people in Blue Zones have routines to regularly shed it—like prayer, meditation, naps, or gathering with friends.
Why it matters: Chronic stress leads to inflammation, which is linked to heart disease, diabetes, and other age-related illnesses. Learning to downshift helps protect both your body and mind.
How to implement:
● Daily: Practice 5–10 minutes of mindfulness, deep breathing, or meditation. Take a short walk outside and unplug from technology.
● Weekly: Set aside one evening for a relaxing ritual, like a bath, reading, or a quiet cup of tea.
● Monthly: Plan a mini-retreat—half a day away from screens and obligations, just to rest, reflect, or enjoy nature.
4. 80% Rule
What it means: In Okinawa, people practice “hara hachi bu”—eating until they’re 80% full. This mindful approach to eating helps prevent overeating and supports long-term health.
Why it matters: Consuming fewer calories, while still getting enough nutrients, is linked to lower rates of obesity, diabetes, and heart disease. It also helps you tune into your body’s natural hunger cues.
How to implement:
● Daily: Eat slowly and pay attention to your body’s signals. Pause during meals to check if you’re truly still hungry.
● Weekly: Have at least one distraction-free meal, where you savor each bite and focus on fullness.
● Monthly: Experiment with portion sizes and try leaving a little food on your plate to practice stopping before you’re stuffed.
5. Plant Slant
What it means: Blue Zones diets are mostly plant-based, with beans, vegetables, fruits, and whole grains at the center. Meat is eaten rarely, often just a few times a month.
Why it matters: Plant-based diets are rich in fiber, vitamins, and antioxidants, which reduce inflammation and the risk of chronic diseases. Beans and legumes, in particular, are a staple in every Blue Zone.
How to implement:
● Daily: Add an extra serving of vegetables or beans to your meals.
● Weekly: Designate one day as “meatless,” and try a new vegetarian recipe.
● Monthly: Visit a farmer’s market or try a new plant-based restaurant. Experiment with a week of plant-forward eating.
6. Wine at 5
What it means: Most Blue Zones residents enjoy 1–2 glasses of wine per day, usually with friends and food. The key is moderation and social connection—not drinking to excess or alone.
Why it matters: Moderate alcohol consumption, especially of red wine, may have heart health benefits, but the social aspect is just as important. Gathering with others over a meal or drink strengthens relationships and reduces stress.
How to implement:
● Daily: If you drink, enjoy a single glass of wine with dinner, and savor it mindfully.
● Weekly: Invite a friend or loved one to share a drink or meal together (alcoholic or not).
● Monthly: Host a small get-together or potluck to enjoy good company and conversation.
7. Belong
What it means: A strong sense of belonging—often through faith, spirituality, or community groups—is a common thread in Blue Zones.
Why it matters: Belonging to a supportive community is linked to lower rates of depression and better overall health. It provides emotional support, accountability, and a sense of shared purpose.
How to implement:
● Daily: Spend a moment in prayer, meditation, or gratitude.
● Weekly: Attend a service, meditation group, or community event that aligns with your values.
● Monthly: Volunteer or participate in a group activity that fosters connection and support.
8. Loved Ones First
What it means: Family is the cornerstone of life in the Blue Zones. People invest deeply in their families—spending time together, caring for elders, and supporting each other.
Why it matters: Strong family bonds provide emotional support, reduce stress, and even help people live longer. Children and elders alike benefit from multi-generational connections.
How to implement:
● Daily: Share a meal or meaningful conversation with someone in your family.
● Weekly: Have a family night—play games, cook together, or just catch up.
● Monthly: Plan a family outing, reunion, or visit a relative you haven’t seen in a while.
9. Right Tribe
What it means: People in Blue Zones surround themselves with others who support healthy behaviors. Their “tribe” encourages positive habits and provides a sense of belonging.
Why it matters: Your social circle has a huge influence on your health, happiness, and habits. Being part of a supportive group makes it easier to stick to good routines and weather life’s challenges.
How to implement:
● Daily: Reach out to a friend or colleague who inspires you.
● Weekly: Meet up with your “tribe” for a walk, coffee, or shared activity.
● Monthly: Join a new group, club, or class to expand your circle and reinforce positive habits.
Final Thoughts on The Power 9
The Power 9 aren’t about doing everything perfectly—they’re about building small, meaningful habits that add up over time. Pick one or two to focus on this week, and notice how you feel. Over months and years, these little changes can transform your health, happiness, and sense of connection.
If you want to read more, check out the original article here: GQ – Blue Zones Power 9.
Let me know which habit you’re most excited to try!
Talk soon,
Steve
📺 Today’s Featured Video
Today’s featured video, You Are The Average Of The People You Spend The Most Time With, dives into the powerful influence our social circles have on our habits, mindset, and even our health. This idea is at the heart of the “Right Tribe” principle from the Blue Zones Power 9: the people around us can either lift us up or hold us back. The video offers five practical strategies for surrounding yourself with positive, growth-oriented people—just like the world’s longest-lived communities do. If you’re looking to build a more supportive, inspiring environment for yourself, this is a great place to start.
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