In this episode, we unpack:

• What Blue Zones are, why they became popular, and why observational data is not the same as proof.
• The nine Blue Zones principles—and which ones matter most for brain health in real life.
• The 80% rule (Hara Hachi Bu): why it is hard to measure, and how to build awareness without shame.
• Practical behaviour design for food choices (including the bread basket problem and reducing mindless snacking).
• “Set up, skill up, speak up”: using environment, skills, and family conversations instead of willpower.
• Plant-forward eating without making animal foods “good” or “bad,” plus shortcuts that support follow-through.
• “Wine at five”: what we disagree with, what the evidence suggests, and why timing and context matters.
• Singapore as a modern Blue Zone example—and what it teaches us about making healthy choices easier by design.

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

• Journalist Dan Buettner mapped places with unusually high numbers of people living past 100.
• Locations: Icaria (Greece), Sardinia (Italy), Loma Linda (California), Nicoya (Costa Rica), Okinawa (Japan), and Singapore (added 2023)
• The findings are observational (patterns noticed), not proof of cause and effect.

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)

• Aim to stop eating when you feel slightly full.
• Eat protein first; it helps you feel satisfied longer than carbs.
• At restaurants: say “no, thank you” to the bread basket or keep it off the table.
• After each meal: ask, “How full am I?” and give yourself a simple rating.
• Skip shame. If you eat past 80%, notice it and learn; do not judge.
• If you snack, ask, “Why am I eating?” (bored, stressed, hungry or habit) and adjust.

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

• Set up: keep tempting foods out of the house; stock foods that fit your plan.
• Skill up: learn 1–2 fast recipes; repeat them until easy (sheet pan, slow cooker).
• Speak up: tell family what helps you (e.g., fewer cookies at home) and ask for support.

Plant-Forward Food Choices

• Eat more vegetables and fewer processed foods.
• You do not need to quit animal foods; choose what helps you feel well.
• Use shortcuts that help you follow through, such as frozen veg, pre-cut produce, ready meals, or meal kits.
• Plan one plant-forward recipe each week; repeat favourites to build confidence.

Wine at Five: What We Advise

• The safest amount of alcohol is zero.
• If you choose to drink:
  • Have it with food, not on an empty stomach.
  • Earlier is better than late evening for sleep and blood sugar.
  • Limit what you keep at home; buy single bottles, not cases.
  • Do not start drinking because you think it is “healthy.”

Move Naturally

• Build movement into daily life: walk, garden, take stairs, carry groceries.
• Hills help, but flat walks count. Do what fits your environment.
• In Loma Linda, the gym is a popular community spot—movement and community can go hand in hand.

Singapore’s Lesson: Make Healthy the Easy Choice

• Education alone did not change behaviour; changing the environment did.
• Walkable parks, great public transport, and policies that reduce car use support daily movement.
• Living near family supports connection and care.

Quick Actions You Can Start Today

• After the server offers bread, say “No, thanks”.
• After your last bite, rate your fullness on a simple 1–10 scale.
• Each morning after pouring coffee, open the fridge and decide on dinner (even if ordering out).
• When you enter the grocery store, head to produce first and pick one vegetable for the week.
• Choose one "cookie moment" to remove this week (the easiest one), and celebrate the win.
• Set up, skill up, speak up: prepare your kitchen, learn one quick recipe, ask family for support.

Related Episodes

What we cover in this episode

1) “Preventable” is a population message, not a personal verdict

The Lancet Commission’s estimate is about population attributable risk: what could happen if a whole community reduced certain risks. It is not a personal scorecard, and it should never be used for blame or shame. 

2) The 14 modifiable dementia risk factors (Lancet 2024)

The Lancet Commission groups risk factors across life stages, and the 2024 update expanded the list from 12 to 14, adding untreated vision loss and high LDL cholesterol. 

Early life

1. Less education

Midlife

2. Hearing loss

3. Depression

4. Traumatic brain injury (head injury)

5. Physical inactivity

6. Diabetes

7. Smoking

8. Hypertension

9. Obesity

10. Excess alcohol use

11. High LDL cholesterol (new in 2024)

Late life

12. Infrequent social contact / social isolation

13. Air pollution

14. Untreated vision loss (new in 2024) 

Key point: these percentages and estimates describe what might shift at the population level, not your individual fate. 

Practical takeaways and habit strategies

Hearing: test, treat, and make the support easy to use

Untreated hearing loss can reduce conversation quality, increase effortful listening, and contribute to withdrawal from social connections—one of the pathways researchers discuss in dementia risk models. 

Practical steps mentioned

• Book a hearing assessment and repeat as advised
• If hearing aids are recommended, build routines that make consistent use easier (placement, charging, simplifying access)

Resource mentioned

• hearWHO: a free World Health Organization hearing screening app using digits-in-noise technology (screening only, not diagnostic). 

Vision: reduce cognitive load and protect safety and independence

Vision problems are not only about “seeing clearly.” Under-corrected vision can increase cognitive burden and reduce confidence with reading, driving, and social engagement. The Lancet Commission 2024 identifies untreated vision loss as a modifiable risk factor for dementia. 

Practical steps mentioned

• Routine eye exams and timely updates to prescriptions
• Ask whether a retina exam is appropriate (especially if living with hypertension or diabetes)

Smell: an underappreciated signal, and potentially trainable

Smell is tightly linked with memory and emotion. Reduced smell has been studied as a possible early signal in some neurodegenerative conditions, and the episode discusses practical ways to pay attention without catastrophizing. 

Habit idea discussed

• Consider simple “smell training” practices (consistent exposure to pleasant scents), framed as a low-effort experiment.

Head injury: “mild” does not always mean harmless

A concussion can occur without loss of consciousness. The episode highlights the importance of paying attention to changes in thinking or mood after a head injury and seeking appropriate assessment and follow-up.

Movement and reducing sedentary time

Rather than relying on big exercise goals, the episode discusses practical ways to reduce long periods of uninterrupted sitting and add movement into ordinary daily life (calls, meetings, TV time, short breaks). This can be adapted for different abilities and mobility levels.

How to start without overwhelm

A core behaviour-design theme in this episode: do not start with the hardest change or with “stopping.” Start with a clear, small action that increases the chance of follow-through, and attach it to something already happening in your day (a reliable routine or context).

Examples mentioned:

• Book a hearing test
• Book an eye exam
• Do a quick hearing screen (hearWHO)
• Stand or move during one daily activity (for those who can)

Resources and follow-ups

• Lancet Commission 2024 (14 risk factors) summary graphic and report. Livingston, Gill, et al. "Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission." The Lancet 404.10452 (2024): 572-628.
• hearWHO app

Timestamps

00:00: Can We Prevent 45% of Dementia? Making Sense of the 14 Factors 03:21: Dementia Risk Factors Across Life and What Those Percentages Mean 06:41: From Research to Real Life 21:41: Brain Health Basics 30:09: Simple ways to cut sitting and boost connection 39:37: Tiny Habits for Brain Health 42:02: Start Small 43:09: Start Easy, Build Momentum—Coaching and Show Notes

Watch on YouTube

About Andrea Spyros

Other episodes

00:00: Introduction to Brain Health and Stress Management 00:39: Introduction to Stress Resilience Techniques 11:42: Breathing Techniques for Calmness 22:22: Heart Math and Transition Techniques 24:18: Grounding Techniques for Stress Relief 29:00: Grounding Techniques for Anxiety 31:15: Helpful Insights 31:17: Loving Kindness Meditation Techniques 32:29: Wishing Happiness and Peace for Others 34:15: Loving Kindness Meditation and Resilience Building 38:00: Finding What Works for You 38:57: Benefits of Noticing Your Feelings

5-4-3-2-1 Grounding Technique

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Loving Kindness Meditation (Sharon Salzberg)

May I be happy, may I be healthy, may I be peaceful and at ease.

May you be happy, may you be healthy, may you be peaceful and at ease.

May we be happy be happy, may we be healthy, may we be peaceful and at ease.

May they be happy, may they be healthy, may they be peaceful and at ease.

Andrea Spyros

Key Topics:

• Gut health’s impact on mental health and inflammation
• The role of food, lifestyle, and symptom tracking
• AI-driven personalized health recommendations
• Sustainable strategies for better gut health

00:00:00 – Introduction to Gut Microbiomes and Brain Health
00:00:14 – Meet the Guests: Dr. Shabnam Das Kar, Andrea Spyros, and Luca Cuccia
00:01:17 – Luca’s Personal Journey with Health and Gut Issues
00:04:11 – The Importance of Discussing Gut Health
00:05:13 – Connecting Symptoms: Skin Issues and Gut Health
00:08:54 – Personalization in Gut Health Solutions
00:09:40 – Indicators of a Healthy Gut Microbiome
00:13:08 – Understanding Validated Results in Gut Health Testing
00:14:10 – Assessing Gut Health Through Symptoms and Testing
00:16:29 – The Role of Gut Health in Overall Well-Being
00:21:00 – AI’s Role in Gut Health Analysis
00:22:09 – The Importance of Sustainable Health Changes
00:25:33 – Tracking Diet and Its Impact on Gut Health
00:30:27 – Building a Better Relationship with Food
00:33:26 – Final Thoughts on Health and Behavior Change
00:39:31 – Where to Find InJoy and Final Remarks

About Luca Cuccia and Injoy

Audio-only version on YouTube

Learn how the microbiome contributes to mental health issues and autoimmune conditions, often without apparent symptoms. To simplify gut health, we introduce an analogy: understanding who is present, who their friends are, and what they do together.

While food plays the most significant role in shaping the microbiome, there is no quick-fix supplement. We encourage small, manageable food changes, starting with the easiest meals and incorporating more protein. We also highlight the importance of a supportive food environment, such as a well-stocked “super fridge” and “super pantry.”

00:00:00 – Introduction to Gut Microbiome and Brain Health
00:00:10 – Blending Medical Insights with Behavior Design
00:00:28 – Meet the Hosts: Dr. Shabnam Daskar and Andrea Spyros
00:00:40 – Defining the Gut Microbiome
00:01:08 – Understanding Microbes in the Gut
00:02:16 – The Role of Bacteria: Good vs. Bad
00:02:31 – The Evolution of Gut Bacteria
00:04:07 – Foundations of Brain Health
00:04:44 – Gut Microbiome’s Impact on Blood Glucose
00:06:36 – Identifying Gut Microbiome Problems
00:09:36 – Framework for Understanding the Gut
00:10:06 – The Complexity of Gut Microbiome Relationships
00:14:11 – Managing Expectations About Gut Microbiome Knowledge
00:17:24 – Actionable Steps for Improving Gut Health
00:17:34 – Behavioral Change and Food Choices
00:22:02 – Creating a Super Fridge and Pantry
00:24:43 – The Importance of Self-Compassion in Dietary Changes
00:26:25 – Final Thoughts on Gut Microbiome and Food Choices
00:33:45 – Conclusion and Next Steps

Audio-only version on YouTube

Loneliness is not just being alone; it’s a mismatch between the connections you want and the ones you have.

00:00:00 – Introduction to Loneliness
Did you know that a sense of malaise or burnout can actually be a sign of loneliness?

00:00:29 – Meet the Experts
Introduction of Dr. Shabnam Daskar, Andrea Spyros, and guest Amy Vest.

00:01:39 – Defining Loneliness
Understanding loneliness as a deficit in desired relationships versus actual relationships.

00:03:23 – Loneliness vs. Isolation vs. Solitude
Exploring the differences between loneliness, isolation, and solitude.

00:04:14 – Factors Impacting Loneliness
Discussing life circumstances that can lead to feelings of loneliness.

00:07:28 – Health Impacts of Loneliness
Exploring the serious health consequences associated with loneliness.

00:09:47 – Understanding Subjective Loneliness
Amy shares her personal experience with loneliness and the importance of recognizing it.

00:14:12 – Identifying Personal Needs
How to identify what factors contribute to your feelings of loneliness.

00:18:08 – Action Steps for Connection
Practical steps listeners can take to decrease loneliness and increase social connection.

00:19:22 – The Importance of Small Actions
Emphasizing the significance of small, consistent actions in building connections.

00:21:05 – Navigating Rejection
Addressing the challenges of reaching out and dealing with non-responses.

00:25:10 – The Power of Experimentation
Encouraging an experimental mindset in social interactions.

00:28:15 – Building Connections Through Shared Moments
Sharing personal stories about the impact of small gestures on relationships.

00:36:10 – Quality Relationships and Life Satisfaction
Discussing findings from the Harvard Study of Adult Development.

00:38:08 – Practical Actions for Social Engagement
Listing actionable steps to foster social connections.

00:42:15 – The Role of Sunny
Introduction to Sunny, a project aimed at enhancing social well-being.

00:54:47 – Conclusion and Next Steps
Wrapping up the discussion and encouraging listeners to take action.

Our Guest is Amy Vest, Behavior Designer in Public Health and Wellbeing

Sunny

Watch the audio-only version on YouTube

• Introduction to Gluten: 00:00:00-00:02:02
• Defining Gluten: 00:02:03-00:02:34
• Personal Experience with Gluten Sensitivity: 00:03:59-00:04:09
• Symptoms of Gluten Sensitivity: 00:04:09-00:04:52
• Differentiating Celiac Disease and Gluten Sensitivity: 00:15:17-00:16:56
• Testing for Gluten Sensitivity: 00:18:43-00:19:04
• Celiac Disease and Autoimmune Conditions: 00:22:07-00:23:11
• Importance of Testing for Celiac Disease: 00:25:53-00:26:56
• Being Gluten-Free vs eating gluten-free food: 00:34:50-00:35:46
• Final Thoughts and Recommendations: 00:37:47-00:39:58

Quiz: Are You Sensitive To Gluten?

Reference

Catassi, Carlo, et al. “Diagnosis of non-celiac gluten sensitivity (NCGS): the Salerno experts’ criteria.” Nutrients 7.6 (2015): 4966-4977.

Glen shared valuable insights, debunking myths about blue light glasses and shedding light on their real benefits. He emphasized the significance of finding what works best for each individual, whether it’s wearing blue light glasses, adjusting light exposure throughout the day, or implementing Tiny Habits like putting the phone to bed early as part of a wind-down routine.

• 00:00:00 – Introduction to Blue Light Blocking Glasses
• 00:05:30 – Importance of Getting Enough Blue Light in the Morning
• 00:11:14 – Research on Blue Light Blocking Glasses Effectiveness
• 00:13:58 – Impact of Content on Sleep Quality
• 00:16:39 – Discussion on Melatonin and Blue Light Glasses
• 00:19:43 – Types of Blue Light Glasses and Their Benefits
• 00:24:09 – Cognitive Chewing Gum for Sleep
• 00:27:06 – Hype or Not: Blue Light Glasses Evaluation
• 00:27:52 – Tiny Habit Recipe: Putting Phone to Bed at Night
• 00:28:38 – Where to Find Glenn Lubert

About our guest, Glen Lubbert

The Stamina Lab

Watch the audio-only version on YouTube

References

Bauducco, Serena, et al. “A bidirectional model of sleep and technology use: A theoretical review of How much, for whom, and which mechanisms.” Sleep Medicine Reviews (2024): 101933.

Shechter, Ari, et al. “Blocking nocturnal blue light for insomnia: A randomized controlled trial.” Journal of psychiatric research 96 (2018): 196-202.

00:00:00 – Introduction to Hypertension Concerns
00:05:30 – Research on Central Hemodynamics and Endothelial Function
00:09:39 – Defining Spirituality, Religiosity, and Religion
00:13:10 – Simple Intervention Approach in the Study
00:14:40 – Participants and Hypertension Stages
00:16:33 – Utilization of WhatsApp for Messaging
00:20:16 – Discussion on One-Time Actions
00:22:44 – Results of the Study
00:24:11 – Standard of Care in Brazil
00:25:17 – Future Plans and Scaling the Intervention
00:28:50 – Gratitude and Conclusion

Our podcast guest:

Dr. Maria Emilia Figueiredo Teixeira MD, PhD, FESC

Cardiologist and Researcher at the Hypertension Unit of the Federal University of Goiás, Brazil.

Dr. Maria Emilia on Instagram

Watch the audio-only version on YouTube

Reference

FEEL Study: Focus on Spirituality, Gratitude Can Lead to Decrease in BP, Increase in FMD

• Introduction to the Importance of Senses: 00:00:00
• Vision, Hearing, and Smell as Indicators of Dementia: 00:02:00
• Impact of Vision on Brain Function: 00:03:25
• Hearing Loss and Dementia Risk: 00:09:39
• The Significance of Sense of Smell: 00:20:26
• Olfactory Training and Brain Function: 00:27:19
• Common Connections Between Senses and Dementia: 00:31:54

Audio-only version on YouTube

References

Test your hearing. Hear WHO app

Unusual sense of smell and detection of Parkinson’s Disease.

Woo, Cynthia C., et al. “Overnight olfactory enrichment using an odorant diffuser improves memory and modifies the uncinate fasciculus in older adults.” Frontiers in Neuroscience 17 (2023): 1200448.