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مسلسل Live to 100: Secrets of the Blue Zones مترجم - Episode 1
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00:25Most of us don't even want to think about dying.
00:27Getting frail, losing vitality, closing our eyes for the last time.
00:36But one thing's for sure, it's coming.
00:40The question is, when?
00:43How many years will you get out of your body?
00:47And do we even have any say in the matter?
00:51I have found that most of what people think lead to a long, healthy life is misguided or just plain
01:00wrong.
01:01It's not like we don't care about this stuff.
01:04Every year Americans spend billions of dollars on diet plans, gym memberships and supplements.
01:09But it's clearly not working for us.
01:12The fact of the matter is that most of us are leaving good years on the table.
01:17Worldwide, about two-thirds of the eight billion people on this planet will die prematurely from an avoidable disease.
01:26And in America, for the first time in a century, life expectancy is dropping.
01:33So how do we fix this?
01:36I believe it's not by trying to prevent death.
01:41It's by learning how to live.
01:50What if we could reverse engineer longevity?
01:55Well, I've spent the last 20 years trying to do just that.
01:59But instead of looking for answers in petri dishes or test tubes, I found five places around the world where
02:07people are getting the outcomes we want.
02:13Some of these places are islands.
02:15Other places are mountains.
02:17Some are impossibly remote, but some are surprisingly urban.
02:22And though they're vastly different on the surface, remarkably, they all share the same common denominators.
02:29They all follow roughly the exact same formula that produces the longest lived people on the planet.
02:40These people live to 100 at the highest rates in the world.
02:47They're living vibrant, active, happy lives.
02:52And perhaps the biggest takeaway is they live longer without trying.
02:58And their secrets could help every one of us to get every Goodyear we can get out of this body
03:06of ours.
03:12That is the promise of Blue Zones.
03:39Tonight's speaker has spent the last 20 years finding the longest living people in the world and learning their resources.
04:01Not really.
04:02Not really.
04:03All the wonderful people in the world than anyone else.
04:04It's been a year for years from last 14 years.
04:04I think it's been a year for our country.
04:05The last time we were to start the early days of the year, you know,
04:07I had to be the most先 of our country.
04:15The last time we had the last year for seven years from now.
04:16and his dad. My dad was a great father for instilling this sense of adventure in me.
04:24His idea of fun when we were kids was to go into the wilderness for weeks at a time,
04:29taking me and my brothers along. And my grandpa, he always wanted me to be a great athlete,
04:38and I was always on the bench. But he gave me my first bike, and that became my ticket to
04:45see
04:45the world. By the time I graduated from college at an age when most people were doing useful and
04:57productive things with their lives, I struck off to set three world records by bicycling across
05:03five continents. You know, we went through hurricanes and earthquakes and floods, and for a lot of times
05:12I didn't think we were going to make it. All right, now, here we have a map of the entire
05:16world.
05:17Show us and tell us where you ended up. The Soviet leg got the Guinness World Record.
05:21Well, congratulations. Thank you. Good to meet you, Dan. Thank you very much for being here.
05:24When you've biked around the globe and broken all these records, where do you go from there?
05:29I needed to find adventure with purpose, and for me, that meant I needed to find an expedition
05:36that solved a great mystery. And I remember one day I came across a World Health Organization study
05:44that found that Okinawa, Japan produced the longest-lived people in the history of the world.
05:53And I said, that's a good mystery.
06:00At about 900 miles south of Tokyo, you find a cluster of islands, which is sort of like
06:06the Hawaii to Japan. Sugar sand beaches, tropical jungles, turquoise waters.
06:15But more importantly, for hundreds of years, this has been the land of the immortals.
06:23Okinawa, Japan, has produced the longest-lived population in human history.
06:29They have a fraction of the rate of diabetes.
06:32They have one-fifth the rate of heart disease, very little dementia.
06:37And they are making it to 100 at a rate far surpassing the United States.
06:42And the numbers are particularly extraordinary among women.
06:49Hi-ya!
06:51Hi-ya!
06:54Hi-ya!
06:57Hi-ya!
07:03Hi-ya!
07:04Hi-ya!
07:05Hi-ya!
07:06And all of these people!
07:09Hi-ya!
07:11Good luck!
07:14aqui fl 솔직히!
07:19Hi!
07:21We guys played this!
07:22How about!
07:22Is it okinawa ha ha ha ha ha ha ha!
07:38So I'm wondering how you are all related to Ometa-san.
07:45Three of them are my granddaughters, and this is my second son.
07:52And that's the first daughter and the second daughter over there.
07:56Okay, so we have three generations here.
07:58I'm a young child of 61.
08:02If I want to live to be 101, what's her recommendation?
08:08I'll take it.
08:21So the key is to be easygoing, to not let things upset you, and to forgive quickly.
08:30So this laughter brings us longevity.
08:36Oh, I love that.
08:37I feel it.
08:57101 years old, Ometa-san, she's vital, vigorous, funny, positive.
09:03And then she plays this Okinawan sort of banjo instrument with the plucking with precision,
09:10not missing a note, singing the song.
09:13And to have that cognitive ability, that vitality, that positiveness all in one package.
09:20I look at her and I say, I want that.
09:29The first time I came to Okinawan 20 years ago, I didn't really know how to research longevity.
09:37What could it be?
09:38What are these people doing to produce so many hundred-year-olds and to produce a life
09:45where they're living long and staying sharp to the very end?
09:48My mission was to find out.
09:52I pulled all the academic research I could in Okinawa and buried myself in it.
09:57I found this map that showed the centenarian concentration of Japan.
10:01It was so clear there were very few centenarians in the north, and the farther south you got,
10:06the concentration of centenarians grew, with the highest concentration being in Okinawa.
10:16You realize that obviously the farther south you get towards the equator here, it's going to be warmer.
10:21So what does warmer climate mean?
10:23They have more growing seasons.
10:25There must be something here that these people are taking consciously or unconsciously,
10:30maybe an extract from a vegetable, maybe it's an herb or a spice.
10:35That would be the secret of longevity.
10:38So I started looking into these dietary surveys and I found one that compares the diet of Okinawa
10:44with the rest of Japan circa 1950.
10:47And you go down the chart of what Okinawans are eating, things like meat, eggs and fish,
10:53and it's only one to two percent of their caloric intake.
10:55And then there's one food where it's about 70 percent.
10:59And that one food is beneimo, purple sweet potatoes.
11:07In the rest of Japan, they were only eating three percent of their calories from sweet potatoes.
11:12And perhaps the main reasons Okinawans ate so much beneimo was because sweet potatoes were typhoon proof.
11:19The beneimo was safe underground.
11:22These sweet potatoes are full of complex carbohydrates and fiber.
11:27And they even have about 150 percent more of the active antioxidants than blueberries do.
11:34So then of course you start going, this has got to be it.
11:38So I've been traveling around the world for 20 years trying to understand how people live a long time.
11:45What is the one Okinawan food people should try if they want to live longer?
11:54One.
11:55To be one.
11:58Well, the good news.
12:04All right.
12:04First of all, I came to the dried nedim 줄.
12:08I'm going to take a look at the time, and I'm going to take a look at the time.
12:16But the food is all that is薬.
12:20If you have a heart, you can use a cup of water,
12:40there's mugwort a well-known anti-inflammatory and goya it has some compounds that actually
12:46lower blood sugar which might explain lower rates of diabetes here as well
12:53and then there's tofu tofu is made from soybean curds and can offer several health benefits
13:02it's been shown to lower cholesterol and therefore lower the risk of heart disease
13:06and in some cases it may even slow the progression of some cancers
13:14okanowans eat an average of three ounces of soy products per day including tofu
13:20and okanowans tofu is special it actually has a greater concentration of protein and good fat
13:26compared to tofu is produced elsewhere so when it comes to diet there's no single ingredient or
13:33compound responsible for okanowans longevity they're consuming an array of foods which all
13:40have medicinal properties or health benefits so it's actually the range of foods that is likely
13:46fueling long lives here and what okanowans are eating is actually just part of the longevity
13:53equation here the other question is how much are they eating in the united states the fda recommends
14:01about 2 000 calories per person per day but americans are actually consuming 3 600 calories per person per
14:09day on average in order to get to the bottom of this the person i need to talk to is
14:16marion nestle
14:17you probably know better than anybody else in america how we got to 73 percent of america obese or overweight
14:25yeah i mean it's astonishing in the early 1970s the secretary of agriculture said we need to produce more food
14:32to feed the world
14:33he got farmers growing more food so all of a sudden from 1980 to the year 2000 the number
14:40of calories in the food supply went up from 3 200 per person per day to 4 000 the food
14:48industry had to sell
14:49that in an environment in which there's 4 000 calories a day available for everybody means that you have to
14:56get people to eat more in general
15:01so what you saw was portion sizes got bigger
15:07and more than that it's formulated to make you want to eat more
15:13part of it is texture so they're crunchy or have this wonderful mouth feel
15:20they're colored to make them really attractive they have lots and lots of additives to make them taste good
15:28you're going to take in more calories than you ordinarily would and you won't realize it
15:37but in okinawa we saw people that were eating much less food every day about 2000 calories
15:44part of the reason is they had this nutritionally dense food that didn't have a lot of calories
15:50so in america for lunch we might eat a little hamburger and we can wolf that down in a minute
15:56or two
15:59but in okinawa lunch might be this champuru this stir fry nice herbs and tofu and they could just
16:07indulge in this huge pile of food and you guys eat you just think you're you're being a total glutton
16:14but that has fewer calories than a hamburger does
16:21and the second piece to this is shockingly simple so they have this ingenious little trick
16:28before meal they intone three words hara hachi bu which literally means eight out of ten but to them
16:37it means stop eating when your stomach is 80 percent full and it's resulting in being satiated without
16:44being stuffed so when you're eating these low caloric density foods and you're reminding yourself to
16:52stop eating when you're 80 percent full you're naturally eating less and over time this has produced
17:00a population that suffered less obesity
17:10today in okinawa's big city you see all the trappings you'd see in any major city freeways a crush of
17:17traffic and fast food restaurants
17:22but if you want to find okinawan's real culture of longevity you have to get out of the city into
17:28the rural areas where you can still see a lifestyle that has produced centenarians for centuries
17:36these
17:53look at look at look at already i see signs of longevity that if i'm not mistaking is lettuce
18:01Yes, they're not watching, but...
18:04Sweetie, uh-oh.
18:08Let's go this way.
18:09Do you know what this dragon means here?
18:11I see him all the time.
18:12This is not a dragon.
18:13This is called Shisa.
18:15Shisa.
18:16You've got to remember,
18:17because this represents Okinawa.
18:23Wow, check this place out.
18:28Wow.
18:28I love that garden.
18:32She's got a nice bike.
18:34I mean, I already like her.
18:35How many are you now?
18:3794.
18:40Oh my gosh.
18:42She's sewing.
18:44What is she sewing?
18:46She's sewing.
18:50Did she make her dress?
18:52Oh, it's beautiful.
18:58Oh, it's beautiful.
19:05That's amazing.
19:08That's amazing.
19:10Hi.
19:12That's amazing.
19:15That's amazing.
19:16Hi.
19:17Now, she says she still has muscles.
19:22I can see them.
19:27What is the secret to living a long time and staying so vital?
19:44Oh, my God.
19:47So after spending a lot of time with older people in Okinawa,
19:52I noticed in their houses there was no real furniture
19:55except a low table and a tatami mat.
19:58These people were sitting on the floor.
20:02We found 103-year-olds who would get up and down 30 times a day.
20:07That's like doing 30 squats.
20:10They're strengthening their core. They're strengthening their lower body.
20:14They're improving their balance.
20:15Well, how would that map to longevity?
20:18Well, it turns out in America one of the top 10 reasons
20:22older people die is because they fall down.
20:25They have weak lower bodies and bad balance
20:27because they're sitting on chairs and lazy boys all the time.
20:32So the other thing I noticed is that everybody, even people into their hundreds, have a garden.
20:39So every day they're out weeding or watering or seeding or harvesting fresh fruits and vegetables.
20:47And this could be one or two hours a day of gentle, low-intensity physical activity, range of motion.
20:55And when you think about it, these people weren't exercising.
21:00They have much better lower body strength, much better balance, and they're not dying from this disease.
21:06So hence emerges yet another insight that we might think about if we want to live longer.
21:13We're going to take a look at the next year.
21:20We'll see.
21:22Here it comes.
21:27It's a great place.
21:30I'm going to take a look.
21:33I'm going to take a look.
21:38I'm going to take a look.
21:55I started to learn about groups of people called MOAIs.
21:59MOAIs is essentially a committed social circle of people who originally got together by pooling
22:06their money and helping each other in times of hardship.
22:24So on the surface, a MOAIs is simply a financial arrangement, but I believe the benefits transcend
22:32money.
22:32I'm wondering if belonging to a MOAI has helped you reach your 90s with such vitality.
23:00And you might think, well, big deal, you know?
23:03What is it about hanging out with other people that helps?
23:05Well, in the United States, we have a loneliness epidemic.
23:10A population that's increasingly lonely, increasingly isolated and increasingly needs human connection
23:17more than ever.
23:22Now we're discovering in America that loneliness can cost 15 years of life expectancy.
23:31Think about that, 15 years, there is no pill, no supplement, no blockbuster drug that could
23:39give us anywhere near 15 years.
23:41But here in Okinawa, they're getting those years by simply finding friends, committing
23:48to those friends, and spending time with those friends every day.
23:55So I started looking at the obvious longevity factors like diet and exercise.
24:00But then I stumbled onto this MOAI idea, and it completely takes off my blinders.
24:06It opens my mind to the possibility of other surprising insights that might turn out to be incredibly
24:12powerful factors at producing longevity.
24:22For the people of Okinawa, World War II is very present.
24:26They suffered incredible hardship.
24:29They suffered many more deaths than the Americans did.
24:33In the war time, 200,000 people were killed in Okinawa.
24:39I think they have a very strong PTSD, maybe.
24:47She worked for the government.
24:51And they gave him a grenade.
24:53Now, daqui's an idiot.
24:53And we 리� all the power I've ever tried to find in.
24:54So if someone wants� to kill theihi, they're gonna run away from this guy.
25:03At their Tony's defeated, they stoppedING me, and it ripped her back.
25:10And it helped me, and again, their life won't grow up.
25:14That Wolf really won'tית all.
25:24They remember the war so well, it's what they talk about first or second, and I'm sure
25:30it was a tragedy, but somehow a legacy as well.
26:15You'd think that on the surface that this would
26:18destroy longevity among a population, but I actually got to thinking, maybe this is
26:26contributing to their long life in counterintuitive ways.
26:36There's this concept in Okinawa called Ikigai, and I believe it's one of the most
26:40powerful factors contributing to their longevity.
26:48I have been living for a long time, and I believe it's better.
26:53Ikigai, I believe.
26:55I believe.
26:58I believe it's three years ago.
27:17We will visit the Sentai house, and we will check the physical, you know, medical condition.
27:25And after that, I will ask, what's your ikigai?
27:30Ikigai is a kind of mission.
27:33Sense of purpose.
27:35I think ikigai is the main factor of the health of the Hep C centenars.
27:43If we lose ikigai, we will die.
27:47Okinawans have no word for retirement.
27:50When they get to be 60, 70, 89, they're still working.
27:53They might only be working in the garden to bring some vegetables home.
27:58They may have a stall in the market where they're only working in the morning.
28:02You're keeping their minds engaged.
28:04You're keeping their bodies moved.
28:05They could sum up their life meaning, the reason for which they wake up in the morning.
28:12They're told constantly that you count, we need you.
28:18People imbued with this constant sense of purpose.
28:22They know their values, and it makes those day-to-day decisions very easy because you know your core.
28:34So my experience at Okinawa was teaching me that counterintuitive, little explored things are driving longevity more than anything else.
28:43I didn't realize it then, but I was only beginning to piece together a much bigger puzzle.
28:50You see, around this time, I started reading reports of another longevity hotspot, completely different environment on another island on
28:59the other side of the planet.
29:01A cluster of whitewashed villages high in the mountains of Sardinia, an almost vertical street surrounded by rugged terrain.
29:12Were they doing the same thing as the people in Okinawa?
29:18Or was there another set of secrets to discover?
29:22My mission was to find out.
29:48My parents were to find out.
29:51I'm one of the helpers.
29:56I thought we were to find out.
30:01I bought the environment.
30:07I gotWhy everybody.
30:12I bought the planet."
30:14I was in через example.
30:14I'm pretty scared.
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