What if the secret to a longer, healthier, and more joyful life wasn’t in the latest trend—but in timeless habits shaped by culture, community, and purpose?

In this episode, we explore the Blue Zones—five regions where people routinely live beyond 100. We’ll uncover the simple but powerful daily behaviours that underpin their extraordinary health and happiness—and what leaders can take from them to enhance wellbeing, performance, and culture.

This isn’t just about longevity—it's about living better. With purpose. With joy. And with connection.

In this episode:

• What are Blue Zones?
• Why purpose is a powerful foundation for life and leadership
• What Blue Zones teach us about movement, mindful eating, and connection
• Practical takeaways for leaders

THE RIGHT OUTLOOK-Live with direction and intention

1. Clarify your “why” – Reflect regularly on what brings you joy, meaning, and contribution. Ask: What do I love? What am I good at? What does the world need?
2. Live by design, not by default – Identify areas where you’re living from “ought to” and shift toward “want to.” Align daily choices with your core values.
3. Embrace transitions with purpose – Use life’s turning points (career shifts, aging, etc.) to ask, What’s ending? What’s emerging? Design the next chapter intentionally

MOVE NATURALLY-Make movement a natural part of daily life

1. Build micro-movements into your day – Take walking meetings, stretch every hour, or use the stairs—these small choices compound over time.
2. Move with joy, not just discipline – Garden, dance, play with kids, or hike—find ways to enjoy physical activity instead of forcing it.
3. Design your environment for activity – Keep walking shoes visible, create walkable routes, or set up your space to encourage standing and moving

EAT WISLEY-Live and eat with awareness and intention

1. Practice the 80% Rule – Stop eating when you're 80% full. Eat slowly and savour your meals without distractions. – The JAPANESE say Hara Hachi Bu before each meal as a mindful reminder to consume less. -
2. Eat mostly plants, simply prepared – Prioritize beans, greens, nuts, and whole foods. Avoid ultra-processed meals and long ingredient lists.
3. Create mindful rituals – Downshift daily with a pause: light a candle for dinner, take a nature walk, or enjoy herbal tea before bed

CONNECT - Thrive through meaningful relationships

1. Prioritise close relationships – Nurture at least three deep friendships. Time with people who care about you can add years to your life.
2. Create spaces for connection – Eat meals with others, schedule regular check-ins, or form groups around shared interests.
3. Be part of something bigger – Join a club, co-housing community, or volunteering circle. Belonging reinforces happiness and accountability.

Useful further reading and watching

• The Blue Zones of Happiness by Dan Buettner
• IKIGAI – Giving every day meaning and joy – Yukari Mitsuhashi
• Ted Talk – How to Live to be 100

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