Pillar 02
Nutrition
Food is medicine. Every meal is an opportunity to add years.
Blue Zone Eating
- Plant-forward: 95% of diet from plants
- Beans daily: cornerstone of every Blue Zone
- Whole grains over processed anything
- Nuts: handful daily adds 2-3 years
- Water first, wine with dinner (optional)
Hara Hachi Bu
Stop eating when 80% full. This Okinawan practice creates 10-15% caloric deficit, activating longevity pathways. Use smaller plates. Eat slowly. No seconds.
What to Eliminate
Processed foods. Seed oils. Added sugar. Excessive meat. Blue Zone centenarians eat meat 5x per month max, usually pork on celebrations.