Would you like to stay healthy until you’re 100?

I would. But the path to a long, healthy life has become buried under the debris of contradictory advice: extreme diets, biohackers, stacks of daily supplements, and online advice that contradicts itself by the hour.

But the biggest problem with longevity advice online is the simplest: none of the people giving it are anywhere near 100 years old.

This week, I’m joined by someone who has spent his career uncovering what actually helps people live healthy, happy lives until they are 100.

5 daily habits of people who live longer

Dan Buettner is a National Geographic Fellow, bestselling author, and founder of the Blue Zones Project. He has spent decades studying communities known as Blue Zones where people routinely live beyond 100 without a single supplement protocol, liver detox, or influencer diet in sight.

Alongside Dan is Professor Sarah Berry, a world leader in human nutrition studies and Chief Scientist at ZOE. Together, they explore what truly explains long, healthy lives and what we can learn from the morning routines of real centenarians.

In this episode, we cover:

What Blue Zones really are and why they’ve produced so many 100-year-olds
What these communities eat for breakfast (hint: it’s not protein bars or green juice)
The surprising habits of specific centenarians Dan has met, and what we can borrow from them
Why modern food environments are eroding traditional longevity patterns, and what we can do about it

By the end of the episode, you’ll have some simple tips to help you start your day as if you live in a Blue Zone, and increase your chances of living well to 100.

Jonathan, ZOE CEO & Podcast Host

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For more tips on how to live a healthier, longer life, be sure to check out these episodes.

Inside the routine of the world’s most measured longevity experts | Jonathan Wolf and Kayla Barnes-Lentz
8 ways to eat better in 2026 | Prof. Tim Spector and Prof. Sarah Berry
What happens when you start eating healthy? | ZOE members Mark and Becky share their ZOE stories with me and Prof. Tim Spector

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How to live to 100