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•A diet based primarily on plants that includes a lot of fresh fruits and vegetables

•Small portions of lean meats and poultry

•Plenty of fish and seafood

•Beans and legumes

•Minimal dairy

•Fermented foods

•Relatively unprocessed fats, such as nuts, oily fish, and cold-pressed olive oil

•Liberal use of herbs and spices

•Eating only to 80 percent full (this looks familiar!); the Okinawans have a saying before each meal, “Hara hachi bu,” which basically means “eat to 80 percent full.”

•Always moving

•Enjoying nature and being outside

•Some form of meditation

•Fasting

•Community and close circles of friends

Insulin regulator.

Multivitamin and multimineral.

Natural anti-inflammatory supplements.

Vitamin B12.

Another component common in the Blue Zones is ritualistic fasting. Some do it every week as part of their religion (for example, Sabbath fasting from Friday to Saturday). The benefits of fasting occur at the genetic level. The FOXO gene helps to extend life. FOXO genes are not as active when there is a lot of food intake. Under stress, FOXO gets activated and in turn activates other mechanisms that protect the body and life span. Fasting or even just carbohydrate restriction is a great way to help mitochondria regenerate, achieving an antioxidant and anti-inflammatory environment. However, keep in mind that females and males respond differently to calorie and carbohydrate restriction. Fast in moderation, and test your carbohydrate tolerance. For in-depth information on females, see ssss1, Female-Specific Performance and Nutrition.