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We’re all frequently (and often painfully) reminded about all the things that can shorten our life expectancy: too many processed foods; not enough exercise, to name but two. But now, a new Netflix documentary, created by bestselling author Dan Buettner, explores not what destroys us, but what can help us live to a ripe old age. Buettner has spent the past 20 years locating and then researching five communities across the world which he identified as having the highest rates of longevity and good health. These areas – located in Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California – are now known as “Blue Zones”, and are the subject of his fascinating four-part series. Live to 100: Secrets of the Blue Zonesof the Blue Zones, which premieres on 30 August, follows the award-winning journalist as he gets to know the people who hold the secrets to living well into their 100s. Live to 100: Secrets of the Blue Zones | Official Trailer | Netflix www.youtube.com After years of studying these Blue Zone inhabitants, Buettner and his team of demographers, anthropoligists, medics and epidemiologists managed to pinpoint nine lifestyle habits that are consistent across all five populations. They have dubbed these the “Power 9”, and they form the heart of the new docu-series. So what are these nine habits? And can anyone adopt them, regardless of their postcode? 1. Move Naturally We all know the importance of keeping fit but, according to Buettner, the world’s longest-lived people “don’t pump iron, run marathons or join gyms”. “Instead, they live in environments that constantly nudge them into moving without thinking about it,” he and his colleagues state on the website for their Blue Zones organisation. These groups don’t rely on machines to do their housework, they grow gardens and tend to all their chores by hand. 2. Have a sense of purpose Having a sense of purpose is worth up to seven years of extra life expectancy, the Blue Zones team has concluded. Knowing why you wake up in the morning is crucial to making the most of your life. 3. Eliminate stress Everyone suffers from stress, even the people who live in Blue Zones, and stress leads to chronic inflammation which is associated with every major age-related disease. However, the difference between how many of us cope with stress and how these communities do is that they take active steps to “shed” it. “Okinawans take a few moments each day to remember their ancestors, Adventists (who live in Loma Linda, California) pray, Ikarians take a nap and Sardinians do happy hour,” Buettner says. 4. Eat till you're 80 per cent full Okinawans understand the importance of not overeating. Indeed, they constantly remind themselves to stop eating when they’re 80 per cent full. The 20 per cent gap between not being hungry and feeling full could be the difference between losing weight or gaining it, according to the Blue Zones team. They note that people in the five communities eat their smallest meal in the late afternoon or early evening and then don’t eat anymore for the rest of the day. 5. Go plant-based Sorry, meat lovers, but if you want to live longer, you need to cut back. Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets and meat (mostly pork) is eaten on average only five times per month. Serving sizes are 85g-115g, which is definitely a lot less than most of us get through in one sitting. 6. Enjoy your evening wine Good news for those of us who enjoy an evening tipple: People in all Blue Zones (except the Californian Adventists) drink alcohol moderately and regularly. Moderate drinkers outlive non-drinkers, Buettner claims, however, he states: “The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food. “And no, you can’t save up all week and have 14 drinks on Saturday.” 7. Belong to a community Buettner and his team have interviewed 263 centenarians over the years and all but five of them belonged to some faith-based community. The denomination doesn’t seem to matter, however, attending faith-based services four times per month will add between four and 14 years to your life, research suggests. 8. Put your loved ones first “You do you” may be the mantra for many Western communities in particular, but Blue Zoners put their families first. “This means keeping ageing parents and grandparents nearby or in the home ([which] lowers disease and mortality rates of children in the home too.)” Buettner states, as well as committing to a life partner. It also means investing time and love in your kids, who are then more likely to care for you later on. 9. Surround yourself with good friends Social networks are key. And no, we don’t mean Facebook. The world’s longest-living people are part of friendship groups that commit to each other and encourage each other to follow healthy behaviours. Studies suggest that smoking, obesity, happiness, and even loneliness are contagious, so if you surround yourself with happy and healthy people, you’re more likely to enjoy the same benefits. Conclusion So if we follow these “Power 9” habits, we’ll all live to 100? Not necessarily. Buettner has conceded that “to make it to age 100, you have to have won the genetic lottery”. However, he also stresses that “most of us have the capacity to make it well into our early 90s and largely without chronic disease” if we adopt a Blue Zones lifestyle. Sign up for our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

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Ron DeSantis will officially enter the 2024 presidential race on Wednesday following months of speculation. The Florida governor will take part in a live Twitter event with Elon Musk on Wednesday night, NBC News reports. Afterward, the campaign will release an official launch video. On Tuesday night Casey DeSantis kicked off her husband’s campaign by posting a video of him getting ready to go on stage in front of an American flag. “America is worth the fight... Every. Single. Time,” Ms DeSantis tweeted along with the expensively produced video. On Monday, Mr DeSantis, 44, teased his 2024 bid while speaking at the National Religious Broadcasters Convention in Orlando in which he outlined his vision for a conservative grip on the Supreme Court to last a quarter of a century. In what appeared to be a subtle swipe at Donald Trump he announced his plans to run for eight years – something Mr Trump cannot do. Mr DeSantis, 44, is seen as Mr Trump’s biggest rival for the Republican vote with several Republican lawmakers and right-wing media rallying behind him after the midterms. However, the latest polls show Mr DeSantis trailing Mr Trump. This comes at a time when Mr DeSantis is going to war with Disney and pushing back on the NAACP‘s advisory warning travellers that Florida is “openly hostile” towards Black people, people of colour and LGBT+ people due to his laws. Read More DeSantis’s wife launches his presidential campaign with first 2024 video: ‘America is worth the fight’ Everything Elon Musk has said about the 2024 election so far David Sacks: The controversial entrepreneur hosting Ron DeSantis 2024 event with Elon Musk

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Alexa Grasso will defend the UFC women’s flyweight title against Valentina Shevchenko this weekend, nine months after dethroning the longtime champion. Grasso submitted Shevchenko in the fourth round in March, ending the Kyrgyzstani fighter’s five-year reign atop the division – as well as her nine-fight win streak. In doing so, 30-year-old Grasso became just the second Mexican champion in UFC history, and she is now her nation’s only reigning title holder. Can Shevchenko, 35, reverse the result on Saturday? Fans will find out as she and Grasso headline a Fight Night event in Las Vegas – marking a rare move for the UFC, which typically saves title bouts for pay-per-views. Here’s all you need to know. We may earn commission from some of the links in this article, but we never allow this to influence our content. This revenue helps to fund journalism across The Independent. When is the event? This week’s UFC Fight Night will take place on Saturday 16 September, at the T-Mobile Arena in Las Vegas. The prelims are set to begin at 12am BST on Sunday 17 September (4pm PT, 6pm CT, 7pm ET on Saturday), with the main card following at 3am BST (7pm PT, 9pm CT, 10pm ET on Saturday). How can I watch it? The card will air live on TNT Sports in the UK, with the broadcaster’s app and website also streaming the fights. In the US, ESPN+ will stream the action live, as will the UFC’s Fight Pass. If you’re travelling abroad and want to watch the event, you might need a VPN to unblock your streaming app. Our VPN round-up is here to help: Get great deals on the best VPNs in the market. Odds Grasso – 13/10 Shevchenko – 8/13 Full odds via Betway. • Get all the latest UFC betting sites’ offers Full card (subject to change) Main card Alexa Grasso (C) vs Valentina Shevchenko 2 (women’s flyweight title) Kevin Holland vs Jack Della Maddalena (welterweight) Raul Rosas Jr vs Terrence Mitchell (bantamweight) Daniel Zellhuber vs Christos Giagos (lightweight) Fernando Padilla vs Kyle Nelson (featherweight) Prelims Loopy Godinez vs Elise Reed (women’s strawweight) Roman Kopylov vs Josh Fremd (middleweight) Edgar Chairez vs Daniel Lacerda (flyweight) Tracy Cortez vs Jasmine Jasudavicius (women’s flyweight) Natan Levy vs Alex Reyes (lightweight) Josefine Knutsson vs Marnic Mann (women’s strawweight) Read More Sean Strickland shocks Israel Adesanya and MMA world with title win at UFC 293 Israel Adesanya’s coach reveals strange request after shock loss to Sean Strickland Two fighters apologise for using homophobic slurs at UFC 293 What is TKO? The UFC and WWE merger explained How to watch Grasso vs Shevchenko 2 and what time is fight this weekend? The Independent’s pound-for-pound UFC rankings

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