Health - Longevity

Food - Eat wisely

• The three sisters (corn, beans, squash)

• Medicinal foods

• Caloric density

• Hara Hachi Bu ( eat until your stomach is 80% full, don’t overeat)

• Good carbs ( minestrone, sourdough bread )

• Plant-based diet, 5% at most from animal

• Herbal tea

• Raw honey, non pasteurized

• Wine without added chemicals (??)

• Diets rich in vegetables, fruits, whole grains, fish, tea, and low-fat dairy products

To avoid gut bactieria’s production of harmful chemicals:

https://english.elpais.com/health/2025-07-17/revolution-in-medicine-a-molecule-produced-by-gut-bacteria-causes-atherosclerosis-responsible-for-millions-of-deaths.html

Nitrate-rich diet for lower blood pressure:

• beetroot
• spinach
• rocket
• fennel
• celery
• kale

https://news.exeter.ac.uk/faculty-of-health-and-life-sciences/beetroot-juice-lowers-blood-pressure-in-older-people-by-changing-oral-microbiome/

Lifestyle - Purpose - Outlook

• Ikigai (purposeful life)
• Control stress
• Volunteer
• Faith
• Plan de vida
• Slow down

Social - Connect

• Moai, support group
• Care for elders
• Right tribe
• Partnership

Physical activity - Move naturally

• Balance ( Okinawans sit on the floor and get up and down multiple times a day, they tend their vegetable garden )
• Steepness
• Dancing and laughing
• Do things by hand