21/10/2026
Simple, timeless health practices we should be incorporating more of ↓
1️⃣ Okinawa, Japan – Hara Hachi Bu 🍲
✋ Stopping at 80% full prevents overeating & reduces metabolic strain.
✅ Eat slowly & mindfully — & stop when you feel “no longer hungry” — not completely full.
2️⃣ Sardinia, Italy – Passeggiata 🚶♂️
⛰️ Sardinians stay active into old age by walking steep hills in their mountain villages.
🌙 The Passeggiata — an evening stroll after dinner — supports digestion, blood sugar, & social connection.
3️⃣ Ikaria, Greece – Mediterranean diet 🥗
🫒 Large studies link it with significantly lower rates of dementia & heart disease.
🍔 Ultra-processed foods make up 55%+ of the standard American diet.
🐟 Focus on: olive oil, beans, vegetables, nuts, whole grains, & fish — high in fibre, healthy fats, & antioxidants.
4️⃣ Spain – Siesta culture 😴
💻 Hustle culture means many of us push through exhaustion & burn out.
🧠 A short 20 min nap after lunch improves memory, lowers stress, & supports heart health.
5️⃣ Japan – Forest bathing 🌲
🌿 Just 20 minutes can lower inflammatory markers, stress hormones, & strengthen immunity (trees release phytoncides).
🏙️ Most of us now live indoors under artificial light, glued to screens.
✅ Walk slowly through a park or forest, breathe deeply, & disconnect from your phone.
6️⃣ Nicoya, Costa Rica – Plan de vida 🌞
🧭 A “life plan” or strong sense of purpose keeps people motivated and engaged into old age.
✅ Reflect on what gives you purpose. Ask yourself:
- What am I good at and passionate about?
- Does it create a positive impact for others?
👉 Purpose can look different for everyone — from raising a family, to community work, to starting a new project.
For me, that purpose is educating you on the science of healthy aging & prevention.
I share it all in my newsletter — comment INFO if you’d like to check it out 👨🔬🧬
