How to stop falling for quick fixes with your health: Exploring The Blue Zones Lifestyle
The other day I stumbled upon a post that read, “My sister was a Victoria’s Secret model, and these are all the crazy things they made her do.” I rolled my eyes and almost scrolled right past, but noticed that this post had tens of thousands of likes and comments. Curious, I scrolled through the list and was not at all surprised to see ridiculous weight loss recommendations that have zero basis in fact and promote a harmful relationship with food and body image: pumpkin seeds to grow a cup size, daily detox tea to curb hunger, and (of course) a weight loss supplement that you could buy right now through the link in their bio. “Comment LEMONBALM to receive 20% off,” it said, and it made me so incredibly sad to see endless comments of well-meaning, beautiful, smart women claiming their 20% off code.
I have no judgment towards these women. We live in a world filled with instant gratification, making it all too easy to fall into the trap of quick fix diet culture. From diet pills like Ozempic to extreme workout routines guaranteeing overnight transformations, the allure of immediate results can sometimes seem impossible to resist. Young and middle-aged women are losing sight of the real, foundational practices that promote health and longevity, but in the Blue Zones - areas of the world that have the highest population of people living to be over 100 - we see what humans actually need to feel their best and live happy, long lives. In this post, we’ll break down the trap of quick fixes so you can feel empowered to resist them, and explore why you’d be better off taking advice from a Sardinian grandmother than a Victoria’s Secret model.
The Pitfalls of Quick Fixes:
As someone who has felt confused about their health at times, I know how difficult it can be to establish a healthy lifestyle. Popular dieting trends leave many women feeling confused and disappointed when they can’t sustain a style of eating that’s promoted by (usually unqualified) models or influencers online. More recently, we’re seeing the rise of weight loss supplements like Ozempic (a medication intended for individuals with diabetes that’s being misused for rapid weight loss even though it’s not considered safe to use for this purpose). Now more than ever, our culture seems to be obsessed with quick fixes.
The reality is, establishing a new lifestyle takes time, effort and is often uncomfortable. Quick fixes are so attractive because they bypass the very real work it takes to change a habit, but unfortunately they always backfire. Unsustainable dieting methods might produce results initially, but there is an overwhelming amount of data to support that, whether it’s a diet or a pill, you will end up right back where you started once the dieting phase is over. Not only are diets ineffective, but they are also notorious for contributing to nutritional deficiencies, metabolic imbalances, increased stress levels, and even eating disorders.
I don’t say this to impart shame on anyone who has fallen victim to these quick fixes. Trust me, I understand the desire to see and feel results quickly, but do yourself a favor and save yourself the headache. Playing the long game will always lead to better results. The reality is, adopting a healthy lifestyle takes time, consistency, and getting really good at a few basic things. The basics aren’t very sexy, but they are called the basics for good reason - because they work.
Here are some red flag signs of quick fixes to watch out for when you’re scrolling:
Any product, workout, or coach that promises weight loss in a short, fixed time period.
Anything that uses body shaming language.
Anyone that claims there is 1 thing that transformed their body (ie “This workout will give you abs in 14 days”)
Any diet or method that cuts out entire food groups like carbs or fat
“Detoxes” or “cleanses” that are not facilitated by a qualified professional
Longevity over Quick Fixes: Exploring The Blue Zones Lifestyle
You may be surprised to learn that the people who live the longest, happiest, healthiest lives have never been on a diet. They never ran marathons or even spent time in a gym, and they don’t have “perfect” nutrition. This should come as a relief to you, because it proves that a healthy lifestyle doesn’t have to be painstaking, boring, or restrictive. So many people have been misled to think that health is about perfection and vigilance, but that’s not true. The beauty of focusing on longevity in your health and wellness routine is that you can absolutely enjoy your life to the fullest while prioritizing your health and well-being.
To understand longevity a bit better, let’s dive into The Blue Zone theory, an expedition developed by National Geographic and researched by Dan Buettner, that observed the places in the world with the highest population of “centenarians,” also known as people who live to be over 100. The researchers looked at the lifestyles of centenarians in great detail and found 9 common threads that contributed to their heightened levels of health, longevity and happiness.
Below are the 9 Common Threads that were found in the Blue Zone study:
1) Natural movement.
One thing was absolutely clear among Blue Zoners - they spent their entire lives moving. What’s interesting however is that most of them didn’t “work out” in the way that we understand it, but instead stayed active through their jobs, house work, and social activities. Whether they were shepherds, farmers or just enjoyed an afternoon walk every day, movement was ingrained into their lifestyle. This goes to show that you don’t have to kill yourself in the gym to promote longevity, and instead of fixating on extreme workouts aimed at rapid results, you’d be better off finding physical activities that you actually enjoy and can sustain over the long term. Whether it's walking, cycling, swimming, yoga, or dancing, the key is to prioritize consistency and movement that feels good for your body. By moving regularly over a long period of time, you're not only improving cardiovascular health, strength, and flexibility but also reducing the risk of age-related conditions such as osteoporosis and cognitive decline.
2) Purpose.
Although you may not know your “life’s purpose” yet, I believe we all have something in our lives that we will eventually feel called to. Whether it’s family, a passion project, connecting to nature, or expressing yourself artistically, having a sense of purpose for your life can significantly increase your happiness and health. Remember that purpose doesn’t have to be a big, groundbreaking, abstract thing. Simple things like enjoying morning coffee with your partner, spending time with your elderly mother or grandmother, or tending to a garden with your children can give you a sense of purpose. In the end, the little things often end up being our most cherished memories, so don’t overthink the word “purpose” too much.
3) Stress reduction.
Many of the Blue Zone cultures made stress reduction part of everyday life through prayer, meditation, or time in nature. In our fast-paced world, it’s easy to let this one slip by, even though chronic stress compromises not only your immune system but also contributes to inflammation, digestive issues, sleep disturbances, and mental health disorders. With this in mind, incorporating a stress management technique into your daily routine should be high priority if you want to focus on longevity. Whether it's meditation, deep breathing exercises, yoga, or spending time in nature, finding moments of calm amidst the chaos is more important now than it ever has been.
4) More plants, less meat.
Interestingly, Blue Zone cultures reported that they ate a serving of meat about 5x per month. They definitely did not fear carbohydrates, and they all seemed to embrace fruits, vegetables, and legumes. They never partook in restrictive diets that demonize entire food groups, and instead adopted a balanced approach to nutrition emphasizing a variety of fruits, vegetables, whole grains, lean proteins, and fats. Focusing on a diverse range of plant based foods ensures you're providing your body with essential vitamins, minerals, antioxidants, and phytonutrients that promote longevity and disease prevention. A nutrition plan rich in plant foods helps maintain a healthy weight, support energy levels, and reduce the risk of chronic conditions such as heart disease, diabetes, and cancer.
5) Moderate alcohol consumption.
Surprisingly, most people living to be 100 are not sober. In fact, most enjoy a glass or two of wine almost every day. Mindful Drinking is on the rise in western cultures, but it seems centenarians have been drinking mindfully all along. If you choose to drink alcohol, it might be worth moving away from the idea that we need to pack in all of our drinks into Friday and Saturday and instead enjoy your alcohol in a more mindful, spread out manner.
6) Belonging.
Almost all the centenarians in this study belonged to some sort of faith based group, and it’s estimated that a sense of belonging can increase our longevity by 4 to 14 years. If you’re not religious, that’s okay. Joining any sort of community group, like a volunteer organization or a meditation group, can fulfill the sense of community that religious settings often bring.
7) Loved ones first.
A beautiful thread that was synonymous in all of these cultures was a devotion to their loved ones, especially their elderly. Grandparents often live in the homes with their children and are cared for right until the very end. In Western culture, it’s common to put elderly people in homes where they often feel isolated and alone, but in Blue Zones, there is no such thing as putting your parents or grandparents in a home unless that home is your own.
8) 80% Fullness.
Blue Zone cultures seem to be the pioneers of mindful, intuitive eating and stopping when they feel comfortably full. Smaller plates tend to be the trend among Blue Zones, which is much more sustainable than eating low carb or low fat. Mindful eating promotes healthy weight management, easier digestion and lower stress levels, all of which contribute to longevity.
9) Community.
Human beings are inherently social creatures, and meaningful relationships are fundamental to our well-being. Whether it's spending time with loved ones, joining community groups, hosting book club, or volunteering, maintaining social connections throughout your life can have profound effects on both mental and physical health. Studies have shown that individuals with strong social support networks tend to live longer, healthier lives compared to those who are socially isolated, and social interactions not only reduce feelings of loneliness and depression but also provids a sense of belonging and purpose.
Embracing longevity
Prioritizing longevity in your health and wellness routine will not only help you reach your surface level wellness goals, but will also help you become a healthy person from the inside out. Though this approach might take a little more time and effort, it is so much more enjoyable and rewarding in the end. Focusing on longevity will help you become the type of person who enjoys taking care of themselves and doesn’t find it difficult or stressful. As you can see from the above, healthy practices don’t require you to overhaul your entire life, miss out on experiences, or restrict yourself from the joys life has to offer. By cultivating habits that promote longevity, you're setting yourself up to make the most out of the life that you’ve been given.
If you need help laying the foundation for a healthy, balanced lifestyle, reach out to me here to learn more about health and wellness coaching.
