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The Blue Zone Longevity Diet: A Blueprint for Health and Radiant Skin

I'm sure you've heard about "The Blue Zone Diet" recently, as this topic has been gaining a lot of attention since "Secrets Of The Blue Zones" documentary aired on Netflix. My husband and I embraced the Blue Zone diet more than a decade ago, well before it became trendy. It all began when my husband faced health issues and actively sought natural ways to improve his well-being, aiming to avoid the need for medications.

The Blue Zone Diet proved to be incredibly effective for him. His cholesterol levels dropped significantly by 100 points, and he shed over 30 pounds in just six months. What's truly remarkable is that he has successfully maintained this weight loss, and his cholesterol has never returned to its previous levels. He now feels better, healthier, and happier.

However, it's important to note that the Blue Zone regions encompass not only dietary choices but also other crucial elements, such as adopting a healthier lifestyle, cultivating a positive outlook on life, and creating a supportive environment. All of these factors play a significant role in your overall health and well-being. A strong sense of community, close-knit family bonds, and a purpose-driven life are all essential components of living a longer, happier, and healthier life.

The Blue Zone concept is so fascinating that it could easily fill the pages of a book. But for the sake of simplicity and focus in this blog post, I will specifically discuss the Blue Zone Longevity Diet. I'll explore its benefits for both longevity and skin health, and how incorporating its principles may contribute to a healthier and more youthful complexion.

What is the Blue Zone Longevity Diet?

The Blue Zone Longevity Diet is based on the eating patterns observed in Blue Zones, which include areas like Okinawa, Japan; Sardinia, Italy; Nicoya Peninsula, Costa Rica; Icaria, Greece; and Loma Linda, California, USA.


These regions have notably high numbers of centenarians and a lower incidence of chronic diseases compared to other parts of the world.

The core principles of the Blue Zone Longevity Diet include:

  • Plant-based Diet: Emphasis on a plant-based diet rich in fruits, vegetables, legumes, whole grains, nuts, and seeds.
  • Moderate Protein Intake: Consumption of moderate amounts of fish, lean meats, and dairy, with an overall lower intake of animal-based proteins.
  • Healthy Fats: Incorporation of healthy fats such as olive oil and avocados, while limiting saturated fats and processed oils.
  • Mindful Eating: Practicing mindful eating and portion control to maintain a healthy weight and prevent overeating.
  • Social Dining: Encouragement of communal dining and building strong social connections around meals.

    Benefits of the Blue Zone Longevity Diet for Health:

    • Longevity: The Blue Zone Longevity Diet is associated with increased lifespan and a lower risk of chronic diseases such as heart disease, diabetes, and certain cancers.
    • Heart Health: High consumption of fruits, vegetables, and healthy fats helps maintain optimal cholesterol levels and blood pressure, reducing the risk of cardiovascular diseases.
    • Weight Management: The emphasis on plant-based foods and mindful eating supports weight management and reduces the risk of obesity and related health issues.
    • Improved Digestive Health: A diet rich in fiber from plant-based foods supports a healthy digestive system and reduces the risk of gastrointestinal issues.

    How The Blue Zone Longevity Diet Impacts Skin Health:

    This diet can also have a positive impact on your skin health! The Blue Zone Diet incorporates the following skin-beneficial nutrients:

    • Antioxidant-rich: The Blue Zone Longevity Diet is replete with fruits and vegetables, which are rich in antioxidants. These antioxidants play a crucial role in combatting free radicals, and safeguard the skin against premature aging and helping to maintain a youthful appearance.
    • Omega-3 Fatty Acids: Inclusion of fish, a source of omega-3 fatty acids in this diet can improve skin elasticity, hydration, and reduce inflammation.
    • Hydration: The diet's emphasis on fruits and vegetables provides the body with ample hydration, which promotes skin moisture and results in a radiant complexion.
    • Reduced Processed Foods: The Blue Zone Longevity Diet minimizes the consumption of processed foods, which are known contributors to skin issues such as acne, inflammation, and premature aging.

    Thinking about all this information on the Blue Zone Diet ... we are reminded that finding an effective approach to skin health is important too. Your skin is a mirror reflection of what is happening inside your body and on the outside. If you are not eating well, your skin may look grayish and dry, or textured. Not sleeping, you'll have circles under your eyes. Too much sun, you will wrinkle and show hyper pigmentation. Listen to your skin like you would listen to what your body is telling you. A healthy skincare routine's job is to help you offset what is happening inside your body and nourish your skin's barrier. Starling's rule of thumb is to use products made with clean, simple and organic ingredients. We skip the chemicals and heavy surfactants like SLS. Our products are formulated for skin health and your overall health. Want to learn more? A link to our "never list" is available in link below.

    Nathalie's Fave Blue Zone Recipe:

    I found such amazing recipes in “The Blue Zone Kitchen” cook book. One of my favorites is noted below. Easy to make and delicious!

    One Pot Lasagna Soup Recipe:



    • Extra-virgin olive oil, as needed for sautéing
    • 1 medium onion, diced
    • 3 cups vegetable broth (or 1½ cups broth and 1½ cups water)
    • 1 (28-oz) can diced tomatoes, with liquid
    • ½ cup dried brown lentils
    • 3 cloves garlic, minced
    • ½ cup red wine
    • 1½ tsp dried oregano
    • 1½ tsp dried basil
    • ¼ tsp ground nutmeg
    • 8 oz lasagna noodles, broken into pieces
    • Salt and white pepper, to taste (optional)
    • Tofu ricotta (such as Tofutti) or almond milk ricotta (such as Kite Hill)
    • Fresh basil, for garnish


    1. Heat a large soup pot over medium-high. Add oil and onion; sauté 6–8 minutes or until tender. Add broth, tomatoes, lentils and garlic. Bring to a boil; reduce heat to medium-low and simmer 20 minutes.
    2. Stir in wine, oregano, dried basil and nutmeg; simmer 10 minutes. Add noodles, salt and pepper. Simmer 8–10 minutes or until noodles are al dente. Ladle into 4 bowls. Top each serving with a dollop of tofu ricotta; garnish with basil.                                                                                                                                                     


    The Blue Zone Longevity Diet presents a holistic approach to health, promoting longevity, heart health, weight management, and optimal skin wellness. By embracing a primarily plant-based diet, incorporating healthy fats, and practicing mindful eating, individuals can potentially achieve not only a longer, healthier life but also improved skin health and a more youthful complexion. Adhering to the principles of the Blue Zone Longevity Diet may serve as a stepping stone towards a lifestyle that nurtures both the body, mind, and the skin.

    Another crucial point to consider is that in many of these Blue Zone regions, factors unrelated to diet, as mentioned earlier, play a vital role to overall longevity. These include a sense of belonging and a strong sense of community. Being around family and friends more frequently than just on special occasions, such as holidays, can lead to a healthier and happier life. This frequent connection can be daily, weekly, or monthly. Although increasing your interactions with friends and family may pose challenges due to scheduling conflicts or geographic distances, you can start small. Reach out more to your friends, use tools like FaceTime to stay in touch, or schedule more visits to see them in person. Create new friendships in your neighborhood or community, or get involved in local events. Make different choices with your free time, like organizing a monthly potluck with friends and family. These efforts can bring you closer to your loved ones, and it's certainly worth a try. You have nothing to lose and a much happier life to gain.


    Starling Skincare's Mission and "Never" List: