Blue Zones for Brain Health: What to Keep, What to Question

January 08, 2026 00:43:05
Blue Zones for Brain Health: What to Keep, What to Question
The Brain Podcast
Blue Zones for Brain Health: What to Keep, What to Question

Jan 08 2026 | 00:43:05

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Hosted By

Andrea Spyros Dr. Shabnam Das Kar

Show Notes

Blue Zones are fascinating, but they are not a prescription. We explain what the data can (and cannot) prove, then turn a few key principles into practical brain-health strategies—satiety, food choices, alcohol clarity, and Singapore’s lesson: environment beats willpower.

In this episode, we unpack:

TIMESTAMPS

00:00: Blue Zones Explained for Better Brain Health 03:58: Blue Zones principles and practical 80% full tips 09:08: Design Your Eating Environment to Stop at Comfortable Fullness 12:12: Natural Movement, 80% Fullness, and Compassionate Eating 15:19: How to reduce snacking 19:05: Set Up for Success 20:06: Set Up, Skill Up, Speak Up 22:29: Tiny Habits 22:57: Family Support for Health and a Plant-Slant Food Style 24:08: Blue Zones food style 25:08: Tiny Habits for Easier Meals and Better Food Choices 29:52: Tiny Habits for Easier Food Choices 30:45: Quick dinner solutions and what is true about "wine at five" 37:33: Make Healthy Choices Easier 41:20: Blue Zones Recap

LISTEN

KEY TAKEAWAYS

What “Blue Zones” Means

The 9 Blue Zones Principles

  1. Move naturally
  2. Downshift (reduce stress)
  3. Belonging (faith or community)
  4. Right tribe (supportive friends)
  5. Loved ones first
  6. 80% rule (stop eating when lightly full)
  7. Plant slant (more vegetables)
  8. Wine at five
  9. Know your purpose

80% Rule (Hara Hachi Bu)

Design Your Environment (Set up, Skill up, Speak up)

Plant-Forward Food Choices

Wine at Five: What We Advise

Move Naturally

Singapore’s Lesson: Make Healthy the Easy Choice

Quick Actions You Can Start Today

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