Dan Buettner likes to solve a mystery. The science writer, researcher, and National Geographic Explorer shared that detail about himself in the four-part Netflix series “Live to 100: Secrets of the Blue Zones,” which he hosts and co-produced. That mystery he was referring to had led him and his team on a 20-year journey to identify and research places around the world where the longest-lived people call home, dubbed the “blue zones,” and learn lessons from centenarians to uncover secrets of longevity.
He worked with National Geographic, the National Institute on Aging, and other researchers to identify the five original blue zones: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. Over the years, Buettner has shared his findings in National Geographic and The New York Times Magazine and has written several books including “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest” originally published in 2008. He has appeared on The Today Show, Oprah, NBC Nightly News, and Good Morning America to spread the word on the lessons learned, then produced the Netflix series in 2023.
With food choices at the center of the findings, Buettner has developed a line of Blue Zones Kitchen frozen meals and written three cookbooks, the latest of which, “The Blue Zones Kitchen One Pot Meals,” released in September 2025, aims to make it even easier for people to make meals that align with the blue zones residents with a ramped up emphasis on taste to hopefully help you keep up your healthy eating goals.
This time of year is perfect to work these dishes into your meal rotation. Instead of wasting time and resources on diets, Buettner encourages people to pick out a dozen recipes from the book and cook them for you and your family. He guarantees you’ll find recipes you actually love to eat, taste will take over, you’ll keep coming back to them, and longevity can ensue.
We caught up with Buettner—via email while he was traveling internationally to solve more mysteries—to talk about the blue zone’s way of life, his new cookbook, and these choices that help us live a long, healthy life that also make life worth living.
The blue zones are predominantly in isolated areas where people lead different lifestyles than Americans. What are the main findings you like to share that we can try to adopt to hopefully help us add (healthier) years to our lives?
One of the most important lessons from the blue zones is that the people there don’t go on diets, download fitness apps, or wake up one day and decide they want to live a long time. They live long because their surroundings make the healthy choice the default choice. Their environment—from walkable towns to daily social interactions to the kinds of foods available—naturally nudges them toward healthier behaviors without requiring willpower.
That’s a big mindset shift for us. Instead of trying to start 10 new habits at once (which usually fail), focus on shaping your environment so those habits happen automatically. Keep fresh produce and beans visible in your kitchen. Make walking or biking the easiest option. Build social routines around shared meals. Across all five blue zones, people move naturally throughout the day, eat mostly whole, plant-based foods, stay closely connected to friends and family, and have a strong sense of purpose. These aren’t heroic efforts—they’re the result of living in a place designed to support longevity. And we can recreate that, piece by piece, in our own lives.
How does your new ‘The Blue Zones Kitchen One Pot Meals’ book, as you write in its intro, have ‘all the building blocks to help reverse illness in America…’?
Most chronic diseases in America—from heart disease to Type 2 diabetes—are lifestyle-driven, and diet is at the center of that. The average American eats out over 100 times a year, adding hundreds of unnecessary calories each time. Simply cooking more meals at home can lower your risk of disease, help you maintain a healthy weight, and add years to your life.
‘The Blue Zones Kitchen One Pot Meals’ was created to make that shift easy. The recipes are designed to be quick, affordable, and deeply satisfying—the kinds of meals you’ll actually want to cook. They’re built on the same ingredients and principles that fuel the longest-lived people on Earth. They are all relatively easy recipes so there’s less time cooking and cleaning, more time connecting—and that’s part of the longevity formula, too.
Can you speak to the key research points that led to the ‘One Pot’ book and the recipes in it, plus some of your standout or surprising findings that are incorporated into this book?
Two key findings shaped this book. First, the overwhelming evidence that home cooking is one of the single most powerful levers for better health. Second, taste is everything. If food doesn’t taste good, no one—including me—will stick with it.
To make sure these recipes deliver, I teamed up with a Stanford AI lab to analyze over 670,000 popular recipes to identify the flavor profiles people love most. Then, we built those flavors into plant-based meals inspired by blue zones traditions. The result is food that’s not only good for you but genuinely delicious—and easy to make on a busy weeknight.
In the ‘One Pot’ book’s introduction, you wrote that the ‘#1 longevity ingredient is taste.’ Could you address this idea? Do you have favorite ways to add big punch to the taste?
If you don’t love the food, you won’t keep eating it—no matter how healthy it is. Taste is the bridge between good intentions and lasting change. In the blue zones, the healthiest foods are also the most flavorful: beans slow-simmered with herbs, vegetables roasted with garlic and olive oil, simple sauces made from tomatoes, onions, and spices.
Some of my favorite ways to add flavor: citrus zest for brightness, a splash of good olive oil, fresh herbs like basil and parsley, and umami-rich ingredients like miso or nutritional yeast. Even a simple drizzle of tahini-lemon sauce can make vegetables craveable.
What are some key benefits of cooking at home?
Cooking at home is one of the most powerful health interventions we have. You control the ingredients, portions, and quality of the food. Home-cooked meals tend to be lower in sugar, salt, and unhealthy fats—and higher in fiber and nutrients. They’re also less expensive, and they foster connection when shared with family or friends. Research shows that people who cook at home most nights consume fewer calories, weigh less, and live longer. It’s not about perfection—even cooking two or three times a week can make a significant difference.
What are some main tips you could offer for the home cook to try to keep up the blue zone efforts?
Start small. You don’t have to overhaul your entire diet overnight. One of my favorite tips is to choose five or six plant-based meals you truly love and put them on repeat. Once they’re part of your routine, it’s easy to build from there.
And yes—a little Sunday prep goes a long way. Cook a big pot of beans or grains for the week, wash and chop vegetables, or make a simple sauce you can use in multiple meals. Having these building blocks ready means dinner can come together in 30 minutes or less, even on busy nights.
Are there some findings learned during producing/filming your Netflix series ‘Live to 100: Secrets of the Blue Zones’ that were enlightening or changed your approach since then?
Filming the series reinforced just how powerful the environment is. Longevity isn’t about willpower—it’s about designing your surroundings so the healthy choice is the easy choice. That means having beans and grains in your pantry, walking or biking instead of driving, and building social routines around shared meals. It also reminded me that joy is a critical part of the equation. The longest-lived people aren’t obsessed with health—they enjoy life, savor meals, and stay connected. That philosophy is baked into this new book, too.
What are your thoughts on carbs as part of a healthy diet?
Carbs aren’t the enemy—refined carbs are. In blue zones, people eat plenty of whole grains, legumes, and sourdough bread. (Sourdough is easier to digest because the fermentation process breaks down gluten and makes nutrients more bioavailable.
It also has a lower glycemic index than conventional bread, which means it has less impact on blood sugar. And because sourdough is more flavorful and satisfying, you’re likely to eat less of it while still feeling full.)
These foods are rich in fiber, which slows digestion, stabilizes blood sugar, and feeds healthy gut bacteria. The key is choosing whole, minimally processed sources—brown rice over white, whole-grain pasta over refined, beans and lentils instead of sugary snacks.
What are powerhouse ingredients that are keys in the ‘One Pot’ recipes? Any surprising plant-based protein sources?
Beans are the cornerstone—every blue zone population eats them daily. They’re packed with protein, fiber, and micronutrients. Whole grains like farro and barley, leafy greens, nuts, and seeds are also key. For surprising protein sources, look to lentils, chickpeas, and even vegetables like broccoli, which contains more protein per calorie than steak. Combining beans and grains (like rice and black beans) creates a complete protein that’s as satisfying as any meat dish.
What are some of your personal favorite recipes in the new book you would especially like people to try?
I love the Sardinian minestrone—it’s based on a recipe from the Melis family, who hold the Guinness World Record as the oldest family in history. … They credited their extraordinary longevity in part to the same daily lunch they shared for decades: a slice of sourdough bread, a glass of Cannonau wine, and a bowl of hearty minestrone made with seasonal vegetables, beans, and a little pasta. It’s a perfect example of blue zones food—humble, deeply nourishing, and full of fiber and plant-based protein. I’m also a big fan of the lentil Bolognese and the chickpea and vegetable curry. They’re simple, filling, and delicious—exactly the kind of food you’ll want to make again and again.
Photo by David McLain
People in the blue zones consume a small amount of meat, fish, and dairy, correct? What is your advice for people who want to consume more plant-based meals but also include a little meat?
Yes, most blue zones diets include small amounts of animal products—usually less than 5% of total calories. Meat is treated more like a condiment than a centerpiece. My advice: start by flipping the ratio. Make beans, vegetables, and grains the main event, and use meat to add flavor rather than bulk. Even shifting to a couple of meatless meals a week can have a measurable impact on your health.
Okinawa, Japan, one of the original blue zones, has fallen off the list. How long did this take and what cautionary thoughts can you share from this?
It happened over just a few decades—one generation, really. As fast food, processed snacks, and sedentary lifestyles arrived, rates of obesity and chronic disease skyrocketed. The lesson is that even the healthiest cultures aren’t immune to unhealthy environments. It’s a cautionary tale for the rest of us: if we don’t actively protect and prioritize these longevity traditions, they can disappear quickly.
What are other core highlights of living the blue zones lifestyle?
Food is foundational, but it’s just one piece of the puzzle. Movement, purpose, social connection, and stress reduction are all equally important. People in blue zones don’t “exercise”—they move naturally. They don’t “network”—they nurture deep, supportive relationships. They don’t chase happiness—they create purpose and community. These lifestyle factors are powerful longevity tools, and best of all, they’re accessible to anyone.
What mysteries are next?
One of the projects I’m most excited about is my new show, The Dan Buettner Podcast—streaming now. In it, I build on decades of blue zones research to share the practical habits, mindsets, and wisdom that set the stage for a fulfilling, meaningful life at any age. … I’m also continuing my search for new blue zones, and I’m increasingly interested in what it takes to help people not just live into their 90s or 100s, but to reach their mid-80s free from chronic disease, still active and engaged in life. Because, ultimately, longevity isn’t just about adding years—it’s about adding quality to those years.
This story originally appeared in the Winter 2026 issue of Real Food.
Deluxe Blue Zones Minestrone
Makes 6 to 8 Servings | Cook Time: 25 To 30 Minutes
This version of minestrone uses all the classic ingredients but adds more herbs, leafy greens, and some pasta to make a satisfying and complete meal in a bowl. An optional rind of pecorino adds a great savory note if you eat dairy. Don’t feel that you have to follow this recipe to the letter—soups like this are a great way to use up all sorts of things in the fridge. Half a zucchini? Add it! Some leftover farro? Perfect! Just remember that grains (including pasta) are thirsty and you may want to add a bit more liquid to keep the soupy consistency. –D.B.
- 2 tablespoons extra virgin olive oil
- 1 onion, diced
- 2 carrots, peeled and diced
- 3 celery ribs, diced
- ½ red bell pepper, seeded and diced
- ½ fennel bulb, diced
- 5 garlic cloves, chopped
- ½ cup parsley, chopped
- 4 sprigs thyme, leaves stripped and chopped
- 2 sprigs oregano, leaves stripped and chopped
- 1 sprig rosemary, leaves stripped and chopped
- 1 bay leaf
- ½ teaspoon red pepper flakes
- ¼ head green cabbage, cored and shredded
- 1 bunch kale, thick stalks removed and leaves chopped
- 2 red or yellow potatoes, diced
- 1 (14-ounce) can crushed or whole peeled tomatoes
- 1½ cups cooked chickpeas
- 1½ cups cooked white beans
- 1½ cups cooked red or kidney beans
- 6 cups vegetable stock (or water)
- 1 cup small durum wheat pasta (like ditalini or macaroni)
- 2 teaspoons salt
- 1 rind pecorino, about 2 inches square (optional)
- Red Pesto (store-bought or recipe in the book, optional)
1. Heat the oil in a large soup pot over medium-high heat until it shimmers. Add the onion, carrots, celery, bell pepper, fennel, and garlic, and cook until the onion turns translucent, about 5 minutes. Add the herbs, pepper flakes, cabbage, and kale. Stir well and cook until the greens wilt, about 2 more minutes.
2. Add the potatoes, tomatoes, beans, stock, pasta, salt, and pecorino rind (if using), and stir gently to combine. When the liquid begins to boil, lower the heat to medium-low and simmer until the carrots and potatoes are fork-tender, 15 to 20 minutes. Remove the bay leaf and pecorino rind.
3. Ladle soup into bowls. If you want to take it over the top, serve each with a dollop of pesto.
Photo by Oliver Barth
