Episode 102: Blue Zone Longevity Secrets to Live Longer & Healthier with Belle Amatt
What lifestyle habits help people live longer and healthier lives? In this episode of The Goode Health Podcast, join me and longevity expert Belle Amatt as we unlock the proven habits of the world’s longest-living communities, the famed “blue zones.” You’ll discover how diet, movement, purpose and environment converge in places like Okinawa, Sardinia and Nicoya to extend not just lifespan, but healthspan — the years you live with vitality, purpose and joy. (Research shows these blue-zone communities share specific lifestyle patterns that confer major benefits.)
We dig into their specific lifestyle patterns so you can adopt these longevity-boosting habits no matter your age or starting point. From their diet and natural movement strategies to building meaningful social connection and designing your space for better aging. Because it’s not just about adding years to life, it’s about adding life to your years.
This episode answers questions like:
“What are the “blue zones” and where are they located?”
“What lifestyle habits help people live longer and healthier lives?”
“How much of longevity is genetics vs lifestyle?”
“What does a longevity-optimised diet look like (plant-based, whole foods, beans, etc.)?”
“How can you create your “own blue zone” at home?”
“What are the biggest errors people make when trying to live longer?”
“How to increase healthspan (years of vitality) not just lifespan.”
Whether you’re an online business owner, a health-conscious parent, or someone ready to upgrade the way you live, this episode is your blueprint. Tune in, take notes, and start integrating the habits that will support longer, healthier living in real time. Let’s build your own “blue-zone style” foundation for health, resilience and meaningful purpose.
DISCLAIMER: The content in this podcast and related website is not intended to be a substitute for medical advice. It is not intended to be used to diagnose or treat, instead it is designed to help educate and inspire. Always seek the advice of a professional medical practitioner or qualified health practitioner. Never ignore or disregard advice given to you based on information in this podcast or related website and do not delay in seeking medical advice.
Timestamps:
[02:30] - What All the Blue Zones Have in Common
Discover the Power 9 habits that unite the world’s longest-living populations. From plant-based diets and natural movement to strong social connections and purpose-driven living.
[07:10] - Lifestyle & Longevity Mechanisms on the Cellular Level
Belle Amatt explains how daily habits in Blue Zones activate natural longevity pathways, reduce inflammation, and support cellular repair and mitochondrial health.
[11:00] - The Blue Zone Diet: Foods That Influence Healthspan
Learn which foods play the biggest role in longevity, gut health, and lower chronic disease risk.
[15:00] - Meal Timing & Fasting for Longevity
Understand how eating earlier in the day, practicing hara hachi bu (80% full), and maintaining a 12–14 hour overnight fast support metabolic health and healthy aging.
[18:00] - Movement That Extends Lifespan
See why incidental daily movement can be more powerful than gym workouts for improving insulin sensitivity and longevity.
[22:00] - Stress, Community & Emotional Health
Explore how slowing down, managing stress, and cultivating meaningful social bonds lower cortisol, improve immune function, and add years of vitality.
[31:20] - Critics & Myths About the Blue Zones
Belle addresses common misconceptions, genetic arguments, and what the latest longevity research actually supports.
[34:30] - Blue Zone-Inspired Meals & Nutritional Support
Get practical meal ideas and learn which supplements (omega-3s, vitamin D, polyphenols) complement a longevity-focused lifestyle.
[38:15] - How to Build Intergenerational Health
Discover how to pass these principles on. Creating family habits and environments that promote long-term wellbeing for future generations.
“The people in the Blue Zones aren’t trying to be healthy, they simply live in a way that makes health inevitable. Their diet, their movement, their community, and their purpose all work together to extend not just their lifespan, but their healthspan. Longevity isn’t about adding years to your life; it’s about adding life to your years, and that’s something every one of us can learn to do.”
Essential learnings from this episode…
The world’s Blue Zones prove that there are consistent habits that reduce chronic disease and support cellular health.
Nutrition is about quality and balance, not restriction. A mostly plant-based, fiber-rich diet with moderate, high-quality animal products helps nurture gut health and lower inflammation naturally.
Meal timing matters as much as meal content. Eating earlier in the day, practicing moderation, and leaving time to fast overnight improves metabolic function and supports healthy aging.
Movement should be part of your day, not just your workout. This enhances insulin sensitivity and longevity better than occasional intense exercise.
Strong community, social purpose, and time spent with loved ones directly lower cortisol levels and support mental and physical health.
Teaching children mindful eating, movement, and connection builds intergenerational health, the foundation for long-term wellbeing.
EPISODE 102
Important links & mentions from this episode
FREE Optimal Supplement Guide. Use NICOLE20
Connect with Belle Amatt
Instagram: @bellenutrition
Website: Belle Nutrition
Waitlist for the Goode Health Studio
Check Out our Updated Packages
Take the FREE MitoImmune Health Assessment
Thank You For Tuning In
We are so grateful for you tuning in today to our podcast. If you enjoyed today’s show, you can really help us spread the word by sharing the episode and joining in on the conversation over on Instagram @goode_health.
Rating and reviewing the episode is highly helpful, I promise I read every single one and reviewing the show really helps us in the podcast charts.
Finally, don’t forget to subscribe to the show on your favourite podcast player so that you don’t miss an episode!