Speaker 1: Picture this. You're walking down a quiet street. It's early morning,
the sun is just coming up, and ahead of you
you see a group of men, now not young men,
not teenagers, but a group of elderly men well into
their nineties. But they aren't sitting around, they're not struggling,
they aren't being helped. They're walking steady, promoseful. It looks
like they're on their way to a day of fun adventure.
Now here's the question. Is that luck? Is that genetics?
Or is that something we can actually learn? And that's
exactly what the book The Blue Zones Nine Lessons for
Living Longer from the people who live the Longest set
out to discover. And today I want to share with
you what I learned from this book and why I
think it matters so much, especially in retirement. On Lauren Dabranski,
this is his Life Starts at Retirement. I produced a retirement
lifestyle video once a week. Please please please consider subscribing
and join our Facebook group Facebook dot com slash group
slash Life Starts at Retirement. Over thirty five thousand amazing
people in that group. Now, what are the blue Zones? Well?
When the author and his team went searching for the
longest living people in the world. They didn't find biohackers,
they didn't find extreme diets, they didn't find expensive health programs.
What they found was communities, communities places where living to
ninety or even a hundred wasn't rare, it was normal.
And so I naturally thought each of these communities would
have similarity, each of them would be alike, they would
all be almost the exact same. But what really fascinated
me was that the places were completely different from each other,
different cultures, different foods, different traditions, and yet they do
all share patterns or lessons, and those lessons are what
this book is all really about. Before we get into
those lessons, I just want to share a big shift
in thinking that happened to me, and it's I think
it's one of the most powerful ideas in this book,
and it's this that health isn't something that you chase,
it's something your environment creates. And that would hit me.
It was like WHOA, because if I'm honest, my environment
isn't very healthy. Too much alcohol, for sured, too much bread,
pasta rice, too little movement, not enough sleep. So I
think for much of our lives, or for sure for me,
most of our environments have been chosen for us. First
of all, our parents, of course, created our first environments,
for which many of us it produced what our likes
and our dislikes are art which we now bring into
this part of our environment. Then our jobs dictated our schedule,
Our responsibilitated our responsibilities dictated our stress. Our routines were
built around almost survival, if you will, but retirement, retirement
flips that, and so for the first time in decades,
you get to ask yourself, what do I want my
life to look like every single day? Woo, that really
opened up my eyes. Again. Health isn't something that you chase,
It's something that your environment creates. And with that bombshell
in mind, let's look at at the nine lessons, and
then following each of the lessons, I'm just gonna have
a little bit of a reflection moment. So let's start first. One,
movement is built into life. Now, these people in the
blue zones, they don't exercise. They live in a way
that requires movement. Again, their environment creates the healthy lifestyle.
So they walk to visit their friends, They garden, they
cook from scratch, they hang their laundry they move without
even thinking about without even thinking about it. And here's
what's really interesting. They're not trying to stay active like
most retired people do. Their lifestyle simply doesn't allow them
to be inactive. Now, let's compare that to how most
of us, or at least how I live. In the morning.
We sit and we have our coffee. We sit to drive,
we sit to watch TV. I sit far too much
in front of my computer, and then we try to
fix it all. We have thirty minutes at the gym
or walk in the morning, but the rest of the day,
really we're sitting or moving very very little. And I
think that's the big shift that this book gently shows us.
It's not necessarily about adding exercise, it's about just redesigning
your life where movement is unavoidable. Because in the blue zones,
movement isn't something they schedule, it's something they live. So
the reflection moment for this one is, just let me
ask you something. If someone followed you around for an
entire day, what would they see. Would they see a
life that naturally keeps you moving, or would they see
one where movement is something you have to remind yourself
to do. Number two. Purpose doesn't retire. So in one
of the places, Okinawa, they have a word called ikegaya
and it means your reason for being, your reason to
get up in the morning. Although that's a new word,
ikegaya is a new word to me. I do talk
a lot about purpose or your reason forget in the
morning a lot in retirement. And what really struck me
with this book was this, people in these communities don't
retire from purpose. They retire into it. They don't wake
up in the morning and think I'm done. I'm done.
Now it's done. They wake up knowing they still matter.
They help their families, they mentor younger generations, They take
care of their homes, their gardens, their communities. They still
have a role. And I think that's where retirement can
feel a little unsettling for a lot of people, because
for years and years, even in decades, our identity was
tied to what we do, to our job, to our title,
to our responsibilities, and then one day it's gone. No meetings,
no deadlines, no one needing you in the same way.
And at first it can feel just like freedom. It's wonderful,
but after a while it can quickly turn into something else,
you know, I hear a lot of people say it's
a loss of structure, it's a loss of direction and
sometimes a loss of purpose. And that's the part we
really don't talk about enough, because retirement isn't just a
financial transition. It's also an identity transition because when you
have a reason to get up, your days feel different,
your energy feels different, your life feels different. And maybe
that's one of the biggest lessons in this book. You
don't retire from life, you redesign it. So the reflection
moment for this lesson is when you wake up in
the morning. What pulls you out of bed now? Not
what has to be done? I need to do laundry today,
but what do you want to do? And if you're
being really, really honest, do you have a sense of
purpose right now? Or are you still trying to figure
out what your sense of purpose or what your next
chapter looks like? Because here's the truth. Purpose doesn't just
show up one day. It's not going to knock on
your door and say, hey, can you come out with
me today? It's something we create. So maybe the next
question isn't what is my purpose? But maybe it's what
could I try that might bring meaning back into my days,
something small, something simple, a class, a project, a conversation,
a commitment to show up somewhere for someone, Because purpose
isn't just found in one big moment, it's built one
step at a time. I love that one number three.
Stress is managed, not eliminated. Yeah, I wish. One of
the things I noticed right away in the book is
that these people in the blue zones don't live stress free.
They still have challenges, they still have responsibilities, they still
go through loss, uncertainty, changes, just like we do. But
here's the difference, and this one was big for me too.
They don't live in a constant state of stress. They
have built in ways to release it. So, for example,
in Karia people rest in the afternoon. In Sardinia they
gather with friends and they laugh. In Okinawa they take
quiet time for reflection. And in Loma Linda there's a
strong sense of focus and faith and a weekly day
of rest. Now these aren't occasional breaks, They're part of
their everyday life. And I think that's where this really
hit home for me, because for me, for most of
my life, I've done the opposite. I've kind of lived
like this I've pushed through. I gotta get it done,
I have a deadline, I have to do it. Oh,
I'll deal with that one later. I'm doing this right now.
So we've treated stress like something to endure, not something
to manage, and over time that just becomes normal. We
get so used to being busy, so used to being
on all the time, that we don't even know how
tense we are until we stop. And then suddenly retirement
comes and the noise quiets down. And for some people
that feels really peaceful at least for a while. But
for others, ooh, it feels very, very uncomfortable. And I'm
that person. I have a real hard time slowing down
because I'm not used to stillness. I'm not used to
slowing down. And maybe for me, that's why this lesson
mattered so much. So people in the blue zones, they
don't wait for vacation, they don't wait for retirement, or
they don't wait for that perfect moment to relax. They
build calm into their lives every single day. Now the
reflection moment here, when was the last time you slowed down?
Not scrolling on your phone, not watching something in the background,
not multitasking, really slowed down. And here's another question. Do
you have anything in your day that brings you back
to calm or are you constantly moving from one thing
to the next without ever really stopping me that's me
because if we're being honest, a lot of us spent years,
maybe even decades, living in survival mode, and retirement might
be the first real opportunity we have to change that.
So what if you gave yourself permission to slow down
without feeling guilty? Who not sure I tried. What if
let's say you built in a quiet morning routine, a
daily walk without headphones, a moment of stillness, time to
just be instead of do, not as a reward, but
as part of how you live now. Because maybe piece
isn't something you find someday, it's something you create a
few minutes at a time. I needed that one. Even
though I had that, I needed that one. So number four,
Eating is simple and mindful. One of the things I
really loved about this book is how simple eating is
in the blue Zone communities. There's no complicated diet plans,
no calorie counting apps, no good food versus bad food guilt. Instead,
food is just part of life for the most part,
people cook at home, they eat real whole foods. Meals
are often shared with family and friends, and they take
their time. There's no rushing through meals in the car,
there's no eating in front of a screen without even
noticing what you're eating. There's just a sense of presence.
And what idea that really stood up to me is
something that they practice in Okinawa. Again. Now I might
get the name. It pronounced incorrectly. It's called hair a
hatchie boo, and it simply means eat until you're about
eighty percent full. Now, when I thought that, or when
I heard that, I went, that's brilliant. Not something that
I do, but it's brilliant. Eat until you're eighty percent full,
not stuff, not uncomfortable, just satisfied. And I think that's
just such a powerful shift, because, if we're honest, most
of us were taught to do the opposite. Finish your plate,
don't waste food, eat what's there. There are children all
over the world starving, and so over time we've lost
the ability to recognize when we've had enough. We eat
just because it's time, we eat because it's there. We
eat because we're bored or tired, or distracted or all
of the above, and before you know it, we're full
but not satisfied. But in these communities, eating is slower,
more intentional, more connected. It's not just about the food,
it's about the experience. And I think that's something we
can bring into our lives, especially in retirement. So our
reflection moment when you sit down to eat, are you
really present or are you watching TV on your phone
thinking about what's next? Or all three? Like typically I am.
And here's just one more quick question. How often do
you eat past the point of being comfortable? Oh? Not
because you're still hungry, but because it's just there? So
what if you slowed down just a little. What if
you just took a few extra minutes, put your fork
down between bites, and actually paid a ten t to
how you feel. I want you to try this one
and put it in the comments below, because this is
something that seems like just common sense, but I certainly
don't do it. Number five people matter more than anything.
One of the strongest patterns in every blue zone is
something that has nothing to do with diet or exercise,
its relationships. In these communities, people are not isolated, they're connected.
Every single day. They eat together, they visit each other,
they check in on one another. They laugh often, and
it's not scheduled, it's not forced, it's just part of life.
They gather regularly to talk stories, they share social circles.
Neighbors drop by unannounced. I don't know what I do
if a neighbor game to my door. And what really
stood out to me is this, no one is doing
life alone. That really got to me because this last
year my dad passed away in July woo, And I
think so often my poor little mom sixty five years
they were married, and she has a very a full life.
She plays cards three or four days a week. She
on Sunday she goes with a bunch of ladies out
for brunch and then they go to the casino. I
call her every day, My sister calls her every day.
But I think about her, Oh, especially way up north,
living up north in Edmonton, where it's dark at let's
say three thirty four o'clock in the afternoon in the winter,
and she's sitting there all alone in her little house
with the TV on and the phone, and I just
I hurt because of that. So what if instead of
a text, we called someone instead of scrolling, we visited someone.
What if over time, we we actually made an effort
to do some of this Because while retirement does give
us freedom, it can also take away our daily connection.
We don't have co workers, we don't have routine interactions.
There's fewer relationships typically built unless we're intentional about it.
So our world can slowly get smaller. But it really
doesn't have to, because the truth is connection doesn't just happen.
It's something we choose. It's choosing to call, like I said,
instead of text. It's choosing to invite instead of wait.
It's choosing to show up instead of staying at home.
So yes, even when it feels easier to say no,
say yes. Say yes. Because at the end of the day,
it's not just about how long we live, it's about
who we share that life with. So the reflection moment,
who are your people? The ones you can call, the
ones you laugh with, the ones who really know you?
And here's even more important question, are you nurturing those
relationships or do you text them instead of calling? Do
you wait until you have more time, until it's more convenient.
Because relationships don't stay strong on their own, they need time.
They need effort, they need intention. So what if you
reached out to one person this week, just one a
phone call, a coffee, a walk, something simple, Because sometimes
one small connection Containe can change the entire feeling of
your day. And maybe they're day two who number six
eat mostly plants. One of the most consistent patterns across
all of the Blue zones is how people eat, and
it's actually very very simple. Their diets are built mostly
around plants. We're talking about vegetables, roots, beans and legomes,
whole grains, nuts, and meat. Well meat's there, but it's
not the center of the plate. It's more like a
side or something they have occasionally. Now, this isn't about
becoming a vegetarian, and it's definitely not about giving up
everything you enjoy. It's about balance because in these communities,
food isn't processed, it's prepared, meals aren't rushed, they're experienced,
and ingredients are simple but nourishing. And I think this
is where we've drifted a little bit in our world
because food here for me anyhow, even though I'm retired,
food is faster, it's more convenient, it's more packaged, it's
more processed, and without even realizing it. We've moved farther
and farther away from whole foods. But the people in
the blue zones, they aren't following trends. They're just eating
the way people have eaten for generations. Simple meals, fresh ingredients,
nothing complicated. And here's what I really like. It's sustainable.
It's not something you do for weeks, but something that
you can live with long term, especially in retirement. So
this is an opportunity for most of us. We can
cook a little more, choose fresher foods, experiment with simple,
healthy meals, and enjoy the process instead of rushing through it.
So the reflection moment moment for this one. If you
look seriously look at your plate over the next sorry,
over the last few days, what percentage was made up
of whole, real, plant based foods. You don't have to
be scared, just be honest. And then here's another question.
What's one small change you could make this week? Not everything,
just one thing. Maybe it's just adding an extra vegetable
to your meals, swapping one processed food for something fresh,
trying a new simple recipe, or having one plant based
meal a day or even a week. Nothing drastic, nothing overwhelming.
Number seven enjoy life in moderation, darn it. One of
the things I really appreciated about the Blue Zones is
that life isn't just about discipline, it's about enjoyment. Yes,
I love that one. In many of these communities, people
celebrate life. They gather with friends, they share meals, they laugh,
they take their time, and yes, in some of these
places there is even a glass of wine. Not a bottle,
not a black a box, but a glass of wine.
But here's the key. It's not excess. It's not indulgence
without limits. It's moderation. Like I have to learn that
word again, moderation, and it's intentional. So it's it's I
think it's an important shift for many of us, or
for me anyhow, because I tend to live my life
in one of two extremes. Either I'm really strict, I'm
on this diet and I'm walking and I'm eating and
I'm drinking and I'm not drinking wine. Or I swing
the other day and completely overdo it. I am enjoying life.
I'm partying, I'm having fun, I'm eating like crap, I'm
drinking way, way, way too much. Something that I feel
guilty about often afterwards. But in the Blue zone joy
is a part of every single day. It's not saved
for special occasions. It's not rushed, it's not overdone. It's balanced.
And I think that's a beautiful lesson for us, especially
in retirement. This is the time to enjoy your life.
So sit longer at the table, have that conversation, savor
your food, laugh more, and say yes to small pleasures
without guilt. So here's your reflection moment. When was the
last time you truly enjoyed something without rushing ooh, without distractions,
no phone close by, without feeling like you should be
doing something else. And here's another question. Do you allow
yourself to enjoy your life or do you hold back?
Do you cut moment short? Do you feel guilty for
slowing down? Or do you tell yourself, oh, I can
enjoy things later. So maybe life isn't meant to be
rushed through. What if you gave yourself permission just to
enjoy the moment. You're in number eight, something bigger than yourself,
your world, your life is something bigger than yourself. One
of the quieter but incredibly powerful patterns in the Blue
zones is that people feel connected to something beyond themselves. Now.
That can look different depending on where you are. Some people,
it could be faith, could be weekly worship. Some it's tradition, community.
Some it's a sense of meaning, a sense of belonging,
just peace. For some, it's giving back. For some it's
just enjoyment of something to do every single day. But
when you feel connected to something beyond just your day
to day life, it gives you perspective, It helps you
to step back, to breathe, to not feel so alone
in those moments. And I think that's something many of
us have lost touch with because our lives have become
so focused on doing something, on being busy, that we
rarely stop to reflect from one moment to the next,
from one responsibility to the next. So we don't make
space for stillness, for reflection or connection on a real
deep level. So the people in the blue zones build
that back into their life, whether it's attending a weekly service,
spending quiet time to reflect. They stay grounded, and they
do this by maybe asking themselves deeper questions like what
really matters now? What gives my life meaning? Where do
I belong now? It's not really about religion It could
be more about your values, your beliefs, your community, something
that gives your life of purpose beyond just the day today.
So here's your moment of reflection. Do you feel connected
to something bigger than yourself, whatever that means to you,
whatever that means to you, And do you then do
you make time for that connection? So what if you
created a small moment in your day or even in
your week, just to pause, to reflect, to feel grateful,
to connect with what truly matters to you. And then
number nine is sort of your environment shapes you right
back full circle to the beginning. It's where you don't
choose your habits, your environment chooses them for you. And
I think again, that's a powerful, powerful shift, because most
of us think, oh I just need more discipline, I
need more willpower. But the people in the blue zones,
they don't rely on willpower. They live in environments that
naturally support healthy living. They're homes, they're communities, their routines,
they're all designed without even realizing it, to make good
choices easier. Now, our environment, or mine in particular, is
completely the opposite. So I end up going, oh I
need more willpower, I need more discipline, and then I
fail at it again. But here's the good news. In retirement,
we get a chance to change that, maybe for the
first time in years or even decades. We get to
start to design our environment. We can choose how our
day is structured, who you spend your day with, what
your home supports, what habits are easy, and what habits
are heart And that is wonderful. So here's your reflection moment.
Let me ask you something. If someone stepped into your
life right now, what would your environment be encouraging them
to do? Would it lead them toward movement or sitting,
connection or isolation, calm or constant busyness? And then here's
the deeper question. Is your current environment helping you to
become the person you want to be? Ooh? Or making
it harder? Wow? That is it? Now? If I had
one critique about the book The Blue Zones, It's not
a step by step guide, so I had to really
dig deep for all of these lessons. You're not going
to finish the book and say, whoo, here is my
exact plan. Instead, it leaves you with something else, just awareness,
and maybe awareness is powerful. So let me leave you
with this today. You don't have to move to Italy, Greece,
Costa Rica or Spain. Although I still love those ideas.
But you can walk a little more, call a friend,
slow down your mornings, find something that gives your day meaning.
And maybe maybe that's just how it starts, not with
a big change, but with one small decision, repeated day
after day, because at the end of the day, longevity
isn't about living longer and not living well. It's about
living better and retirement that might be the first time
in your life where we really get to choose how
that looks. Now. I'd love to know what's one thing
from this video you're actually going to try And if
you've read the Blue Zones, did it change how you
think about aging? Hmm, So I'd love to hear that
in the comments. I'm Maureen Debransky. This is life Starts
at Retirement. I produce a retirement lifestyle video once a
week and please comment below. I read every single comment
and are thrilled and thrilled with each and everyone. Thanks.
See you in the next videocampus. The Capta