What if living to 100 wasn’t a fluke but a plan? Not a pipe dream but a blueprxsint, backed by evidence, lived by real people, and increasingly being adopted in communities just like yours.

Welcome to the world of Blue Zones, places where people live longer, healthier, and with more purpose. Blue Zones are places like Sardinia, Okinawa and Ikaria, where people regularly live to 100 and still get about like it’s 1979. Then there’s Singapore, the first place to engineer its way into Blue Zone status through deliberate, coordinated policy shifts. I didn’t know that! You should expand on what Singapore has done and outcomes, reference you living there as lived experience.

Australia may soon join them. In 2023, parts of Victoria and New South Wales began exploring what it would take to become Blue Zone-certified, and not just for yoga enthusiasts, but for everyday Aussies like us. So, if you’re somewhere between “still got it” and “I miss my knees,” this one’s for you. Let’s unpack what Blue Zones can teach us, not just about adding years, but about making them worth living.

What Are Blue Zones (And Why Should We Care)?

The concept of “Blue Zones” comes from research by Dan Buettner and National Geographic, identifying pockets of the world where people regularly live to 100 and beyond. These aren’t places where people retire longer. They’re places where people live better, for longer. What makes these places tick, and what can we apply to our lives right now?

Eat Like You Actually Want to Live Longer

Forget fad diets. Every Blue Zone shares one thing: simple, mostly plant-based meals eaten in community. Whether it’s lentils in Ikaria or stir-fried tofu in Okinawa, the message is clear, food is fuel, not therapy.

But let’s keep it Aussie. You don’t need to give up your weekend barbie, just balance it out:

• More leafy greens, legumes, nuts, seeds, olive oil, and oily fish
• Less processed meat, sugar, and deep-fried snacks
• Smaller portions, stop at 80% full, a trick Okinawans call “hara hachi bu”

It is also worth noting that after 50, your body absorbs iron less efficiently. So, load up on iron-rich foods like eggs, spinach, liver (if you can stomach it), and shellfish. This isn’t about deprivation. It’s about sustainability, giving your body what it actually needs to thrive.

Hydrate Like You Mean It (And No, Beer Doesn’t Count)

Water might be the most underrated health hack out there. It boosts energy, improves digestion, supports your joints, and keeps your mind sharp. Dr. Norman Swan, Australian physician and author, puts it plainly: “One of the simplest things men can do to extend both lifespan and healthspan is drink more water. It’s boring but transformative.”

Don’t wait until you’re thirsty, that’s already a sign of dehydration. Build the habit:

• Keep a water bottle nearby
• Drink a glass before meals
• Skip the sugary soft drinks and energy cans

Your liver, brain, and waistline will thank you.

Move More — Even If It’s Just a Walk

Blue Zones aren’t full of gym junkies. Most of their residents stay active through natural movement. They enjoy walking, gardening, squatting, lifting, playing. Here’s what you can do:

• Commit to 20-30 minutes of movement per day (brisk walking is great to elevate the heart rate)
• Take the stairs not the escalator
• Walk the dog (or borrow one)
• Stretch in the morning

As Professor Garry Egger, chronic disease expert, says: “Regular moderate activity (not just hitting the gym) is what moves the needle on long-term health.”

In Singapore, you will see parks outfitted with free exercise equipment for seniors, and they’re always in use. It has intentionally designed an environment and policies to promote healthy living and longevity. This includes urban planning that encourages physical activity, strong social support systems, and proactive, preventative  healthcare, including rebates on insurance premiums for senior citizens who can show they regularly walk 10,000 steps a day. What’s stopping us from replicating that here?

Cut the Booze (Even Just a Bit)

Hard truth: we drink too much. While some Blue Zone cultures sip wine with dinner, it’s always in moderation, and never alone or to escape. Meanwhile, Australia ranks among the top countries for alcohol consumption. In contrast, Singapore’s per capita drinking is at least four times lower, and their government actively discourages binge drinking through public health campaigns. Reducing your intake even slightly can improve:

• Sleep
• Liver function
• Mood stability
• Cardiovascular health

This doesn’t mean total abstinence, just intentionality. If you’re drinking to unwind, ask yourself: what’s the cost and is there a better way?

Sleep Like It Matters (Because It Does)

Sleep is when your body repairs and regenerates, not just physically, but mentally. Miss out on deep sleep, and you’re sabotaging your mood, immune system, and even hormone balance. Here’s the fix:

• No screens 30 minutes before bed
• Keep your room dark and cool
• Go to bed and wake up at consistent times
• Cut alcohol and heavy meals before sleep

Professor Leon Lack, from Flinders University, reminds us: “Men in midlife often compromise sleep for work or family demands, but this is a dangerous trade-off. Good sleep hygiene is essential to aging well.”

Find Your People. Find Your Purpose.

This might be the most powerful Blue Zone insight: we’re not meant to do life alone. Okinawans form lifelong social groups called moai, providing emotional and even financial support. In Sardinia, elders live with family, not in isolation. In Nicoya, Costa Rica, centenarians cite faith, community, and routine as key to their happiness. And in Australia? We’re at risk of losing that.

Midlife often brings transitions, like job shifts, empty nests, loss. It’s easy to retreat. But connection isn’t optional, it’s medicine. Start small:

• Reconnect with mates
• Join a walking group or Men’s Shed
• Volunteer
• Mentor someone younger
• Say yes to that coffee, even if you feel tired

Incidentally, it’s why our podcast, Don’t Let the Old Man In, exists. We want to promote connection, and to serve as a reminder that aging isn’t decline, it’s reinvention. That curiosity still counts. That you’re not done yet.

Could Australia Really Become a Blue Zone?

The short answer: yes, if we design for it. There’s growing interest in transforming Australian communities into environments that nudge people toward better choices. The Blue Zones Project has already helped towns in the U.S. reduce obesity and smoking while increasing civic participation and longevity. Here at home, VicHealth CEO Dr. Sandro Demaio believes: “We need to make the healthy choice the easy choice. That’s how we transform lives and communities — not through willpower, but through design.”

That means:

• Mixed-use neighbourhoods where walking is encouraged
• Access to fresh food
• Public fitness spaces
• Intergenerational programs
• Purpose-driven living

We have the tools. The question is: do we have the will?

Final Word: What Will You Do With Your Next 50 Years?

Living to 100 isn’t just about “sticking around” longer. It’s about thriving while you do. And the best part? These aren’t elite secrets. The Blue Zone principles are accessible, actionable, and often free. 

So what now? You don’t have to uproot your life or move to a Greek island. Just choose one thing. Walk more. Eat a little better. Call your mate. Go to bed earlier. Then build from there.

Because if you’re reading this, you’re already curious. And as Maya Angelou said: “If you’re always trying to be normal, you will never know how amazing you can be.” So here’s to being amazing. Quietly, steadily, and with purpose. See you at 100.

Stephen Keys

is the producer of Don’t Let the Old Man In, a podcast exploring life’s third act with humour and heart. Listen on Spotify, Apple, or wherever you tune in. Find his musings on The Wisdom Vault via LinkedIn, Substack, or even (!) Instagram.