Latest news with #DanBuettner
Daily Mirror
07-07-2025
- Health
- Daily Mirror
Longest-living people swear by 'Hara Hachi Bu' dieting trick
Unfortunately, this dietary rule is particularly unfavourable for those who want to eat three large meals daily Italy, Japan, and Costa Rica might appear very different on the surface, but they are actually connected by a surprising common trait. These countries boast three of the globe's six exclusive 'Blue Zones' where inhabitants are reportedly 10 times more likely to live to 100 than anywhere in the United States. However, not living in these longevity hubs isn't a reason to despair. A potentially game-changing key to the residents' long lives has recently been revealed—it's all about a strict practice called the '80% trick' or 'Hara Hachi Bu.' This dietary rule is particularly unfavourable for those who want to eat three large meals daily. People in Blue Zones usually have a small meal later in the day, deliberately stopping at about 80% fullness, hence the name of the rule. It's said this practice helps prevent the common 'food coma' feelings that can occur after overeating, while also enabling residents to stay active throughout the day. It is mainly practised by Okinawans on one of Japan's smallest islands, as noted by Blue Zones explorer Dan Buettner. According to a previous Mirror report, he wrote online: "The secret to eating in moderation in the long run is emulating the environment and habits of the Okinawan people. There is a significant calorie gap between when an American says, 'I'm full' and an Okinawan says, 'I'm no longer hungry'." Previous research suggests that they exist in a 'calorie deficit', consuming only 1,900 calories instead of the usual 2,000 to 2,500, which is associated with a reduced risk of diseases related to ageing. These views are echoed by Dr Deborah Lee, a GP at Dr Fox Pharmacy, too. She told the Mirror that eating less may even help to reduce ageing. "Imagine what 80% of your meal would look like, and aim to leave 20% behind," she said previously. "Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate. "With less metabolic processes underway, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia." Dr Lee suggested that eating slowly can help one adhere to the 80% rule. Research supports this theory, with a 2012 study indicating that slower eating is associated with increased satisfaction and less hunger between meals. She continued: "Nutritionists believe that when you look at your plate, if you eat mindfully, eating slowly and chewing every mouthful thoroughly, you can feel satisfied by eating only 80% of that is on your plate. "The diet has many benefits. You don't have to count calories, and no foods are absolutely forbidden. It can fit in with your work and social schedule. You are still eating large amounts of healthy foods and getting good nutrition."
Daily Record
30-06-2025
- Health
- Daily Record
Popular drink before 12pm linked to reduced risk of getting common disease
Dan Buettner says that most people could add extra years to their lifespan by having a cup every day - but it must be before lunchtime A longevity specialist claims that most people can add years to their lives by drinking a cup of coffee each morning, as it helps reduce their risk of a common chronic disease. This might not seem like a challenge to most fans of the beverage, but there's a deadline to meet to get the most benefits. Dan Buettner, an expert on living longer, claimed that a morning cup of coffee not only makes people feel more refreshed but could also extend lifespans when drunk in a specific way and before a specific time. It's not the milky lattes or elaborate Starbucks creations that lead to increased longevity—instead, it is straightforward black coffee without sugar. Taking to Instagram, Buettner said: "I think one of the greatest longevity beverages out there is coffee, but I think one of the most important secrets to drinking it and living longer is to drink it before noon. If you drink your cup of coffee or two before noon, it actually lowers your chance of cardiovascular disease." Lighter roast coffees, which contain higher levels of 'life-extending' antioxidants, coupled with omitting milk and sugar to minimise calories, might be the key. These beans undergo less roasting time and at cooler temperatures compared to medium or dark roasts, maintaining more of the beans' inherent properties and nuances, reports Surrey Live. Buettner further advised: "If you are drinking your coffee [in the] afternoon or evening, it doesn't seem to do that. Plus, if you are drinking coffee too late in the day, it may interrupt your sleep. Bad sleep equals shorter life." An American longevity specialist is not alone in espousing the virtues of morning coffee; even the British Heart Foundation has referred to research published in the European Heart Journal, which claimed: "It's not how much coffee you drink, but when you drink it that matters." The study looked at the coffee-drinking habits of over 40,000 people, tracking their intake of both caffeinated and decaffeinated beverages. Findings indicate that morning coffee drinkers were less likely (by approximately 31%) to succumb to heart or circulatory diseases over an average decade than those who never touched a drop of coffee. The report claimed: "While morning coffee drinkers had a reduced risk of dying no matter how many cups they drank a day, morning drinkers who had two to three cups had the lowest risk – they were nearly half as likely to die from a heart or circulatory disease as those who drank none." Although having a daily cup of coffee at breakfast has become almost second nature for many, it is important for people to be aware of the potential side effects of excessive coffee drinking. Too much caffeine can cause unpleasant outcomes, including jitteriness, throbbing headaches, and a faster-than-normal heartbeat. For those partial to caffeinated coffee, there might also be a rise in the frequency of heartburn, otherwise referred to as reflux symptoms. Some may find themselves visiting the loo more often because of coffee's diuretic effect. The typical adult's intake of three to four cups of coffee daily, equating to roughly 400 milligrams of caffeine, generally falls within safe guidelines. Ideally, this should be incorporated into a routine that includes a balanced diet and regular exercise.
Daily Mirror
30-06-2025
- Health
- Daily Mirror
'Add years to your life' by having one drink before 12pm every day
Dan Buettner says it is a "great beverage" that could help you live longer, but only if you have without sugar and at the 'right time' A longevity expert has suggested that one common drink most people have in the morning could add extra years to their lifespan. However, a few conditions need to be met before the full benefit is unlocked. Longevity researcher Dan Buettner swears by having a cup of coffee first thing in the morning, declaring it is not only a kickstarter for the day but also a potential powerhouse when it comes to living longer. However, he warns that the key to getting these extra years isn't found in a frothy cappuccino or an intricate order from your local Starbucks – instead, it is a straightforward cup of black, sugarless coffee. Sharing his thoughts on Instagram, Buettner said: "I think one of the greatest longevity beverages out there is coffee, but I think one of the most important secrets to drinking it and living longer is to drink it before noon. If you drink your cup of coffee or two before noon, it actually lowers your chance of cardiovascular disease." Although not a miracle preventative for heart disease, opting for light roast coffee could still be beneficial due to its higher levels of 'life-lengthening' antioxidants. Skipping milk and sugar will also help maintain a low calorie count that could negate black coffee's health properties. Light roasts undergo a shorter and cooler roasting process compared to their medium or dark roasted counterparts, which often results in more of the beans' innate flavours and qualities being preserved. People can shop for this coffee in most supermarkets, but it may sometimes be called a 'gold roast' - which experts deem to be an "ultralight" roast. A 200g jar of Gold Roast Freeze Dried Coffee is sold for £2.69.1 in Aldi, reports Surrey Live. Buettner added: "If you are drinking your coffee [in the] afternoon or evening, it doesn't seem to do that. Plus, if you are drinking coffee too late in the day, it may interrupt your sleep. Bad sleep equals shorter life." The American longevity expert isn't the only one praising the morning cup of coffee. The British Heart Foundation has highlighted research from the European Heart Journal, which claimed: "It's not how much coffee you drink, but when you drink it that matters." Delving into the habits of over 40,000 people, researchers tracked their intake of both caffeinated and decaffeinated coffee. Findings revealed that morning coffee drinkers were almost a third (31%) less likely to suffer from heart or circulatory diseases within a decade than those who never touched coffee. The study further noted: "While morning coffee drinkers had a reduced risk of dying no matter how many cups they drank a day, morning drinkers who had two to three cups had the lowest risk – they were nearly half as likely to die from a heart or circulatory disease as those who drank none." Despite the potential health perks of a daily brew, it's important to be mindful of the downsides of excessive coffee drinking, such as anxiety, headaches, and palpitations. Those partial to a caffeinated blend might experience more frequent bouts of heartburn, also referred to as reflux symptoms. And, due to its diuretic effect, coffee can lead to increased bathroom trips as people might need to urinate more. The typical adult's intake of three to four cups of coffee daily, equating to roughly 400 milligrams of caffeine, generally falls within safe guidelines - but this should ideally be incorporated into a lifestyle that includes a balanced diet and regular exercise.
Yahoo
24-06-2025
- Health
- Yahoo
Why a low protein diet will actually help you live longer, according to an expert
Protein may be a wellness buzzword, but longevity expert Dan Buettner has said the trend won't actually help you live longer. Buettner, a researcher and co-producer of the award-winning documentary series Live to 100: Secrets of the Blue Zones, claims that diets that contains less protein may extend life expectancy. In a new video shared on TikTok, Buettner pointed to figures from the Centre for Disease Control and Prevention (CDC) that show Americans eat much more protein than the recommended daily intake. The UK is in a similar situation. According to the British Nutrition Foundation, Britons eat more protein than the recommended 56g per day for men and 45g per day for women. According to a national poll, nearly half of adults in the UK have increased their protein intake in the past year, rising to two thirds of those aged 16 to 34. Additionally, data from Ocado released in March revealed demand for high-protein foods has soared, with searches more than doubling (+105%) since last year. Over the past year, protein has become a major health and wellbeing trend as more people look for ways to improve their diets and get healthier. Protein shakes, powders and bars along with increased-protein meals and other such products have filled supermarket shelves, while fitness influencers and gym enthusiasts wax lyrical about the nutrient's benefits. But Buettner, who recently met with King Charles III alongside other health experts at Windsor Castle, said that people should actually be eating less. "This will shock you," he said in his latest video. "Low-protein diets actually help you live longer, especially when you're young and middle life." Acknowledging the protein trend, he continued: "There's a protein craze going on right now. The average American consumes about two-and-a-half times more protein than they should, according to the CDC. "When we get older, we need more protein, but what new research is showing very clearly in middle age, low protein diet. "What does that mean? That means about 3g for every 10 pounds. So for a 200-pound person [14 stone 4lb or 90.9kg], you should be shooting for about 60g of protein a day and the type of protein you should be seeking is plant-based protein. We'll see you when you're 100." Buettner may be referring to a 2014 study published in the journal Cell Metabolism that found that high protein intake in under-65s is linked to increased risk of cancer, diabetes and overall mortality. This was linked to high IGF-1 hormone levels as a result of eating large amounts of protein. This hormone plays an important role in childhood growth, but high levels of it are associated with increased risk of cancer. That being said, the study found that eating more protein in older age may have a protective effect – this could be because the body produces the lowest levels of IGF-1 in old age. The study also suggested that plant-derived proteins are associated with lower mortality than animal-derived proteins Plant-derived proteins are associated with lower mortality than animal-derived proteins, as the former may play a role in lowering cancer incidence and/or progression. A more recent study highlights the importance of plant-based proteins when it comes to healthy ageing. The prospective Nurses' Health Study, involving 48,762 female participants under the age of 60, found that protein intake, especially plant protein, in midlife is associated with higher odds of healthy ageing. The 2024 study revealed that participants had 35% higher chances of healthy ageing when they ate 10g of protein more a day in midlife, equivalent to roughly one serving of pasta or a small serving of beans. While all protein has benefits, animal protein provides more calories via saturated fat and cholesterol – so eating too much of it can contribute to significant weight gain, leading to obesity and cardiovascular disease. Walter Willett, professor of epidemiology and nutrition at Harvard TH Chan School of Public Health, told the BBC's Science Focus magazine: "While there's no definite link between overall protein intake and risk of death, greater intake of animal protein is associated with a higher risk of death. And plant protein is associated with a lower risk." Beans and legumes (kidney beans, black beans, white beans, fava beans) Chickpeas Nuts and seeds (almonds, pistachios, hemp seeds, and chia seeds) Quinoa Sorghum, a type of grain Soy-based products like tofu and tempeh, or edamame (young soybeans) Cruciferous vegetables (broccoli, Brussels sprouts) Oats Read more about food and nutrition: This is the real truth about protein - and if you should eat more (The Independent, 5-min read) Is it healthier to go plant-based? How do processed foods affect this? (Yahoo Life UK, 7-min read) Davina McCall talks blue zones and intermittent fasting (PA Media, 2-min read)
Vogue
14-06-2025
- Health
- Vogue
The Easiest Way to Lower Cortisol, According to a Longevity Expert
Our lives are filled with spiking cortisol. We've all accepted this as fact. Digital hyperconnectivity, working as if it were the sole purpose of our lives, and an endless barrage of spiraling thoughts make stress not only inevitable, but constant. Of course, there are also many ways to mitigate the endless stress. Meditation, walking in nature, breathwork, movement, therapy, and journaling are all proven to help promote calm and ease anxiety. However, it's also important to remember that there are other quick and easy tools that can help. This was the message from longevity and Blue Zone expert Dan Buettner during a recent visit to the podcast High Net Purpose. The expert confirmed that although there are many ways to alleviate stress, they can often be abandoned when we're busy. Luckily, simple habits can be equally effective. A tiny de-stressing habit Buettner says that one of the best ways to reduce stress—and therefore, cortisol—is just to talk to other people. This can be anyone: a friend, neighbor, colleague, your mom, or the barista. He says interactions with other people can be real stress relievers. 'Having conversations with other human beings is wonderful,' he explains. working as if it were theChance encounters help a lot. The role of the environment we live in and the people we interact with is very important.' This idea ties in with another recommendation that is often made by psychologists focused on work issues: If you are stressed at work, stopping to talk with a colleague can help calm you down. And you don't even have to have a deep conversation; many times it is enough to make banal chatter. It's really just about making eye contact and having an interaction that takes us out of the constant thought loops that can cause cortisol to rise. Social relationships are life insurance In much of his work, Buettner also says that one of the greatest secrets of the people with long life expectancies in Blue Zones are social and family relationships. Having a social support network has a proven influence—not just on longevity in the long term, but on immediate stress. Just think about how much better you feel after one conversation with a friend.
