Blue Zone’ Expert Reveals The Best Affordable Snack To Help You Live To 100 — And Why It Works

As Freddie Mercury once asked, “Who wants to live forever?” Apparently, many of us do. That’s why a well-known ‘blue zone’ expert has shared his advice on what to eat if you’re hoping to reach 100.

Dan Buettner, the creator of the Netflix documentary How to Live to 100 and founder of Blue Zones, recently revealed his go-to snack that supports a long, healthy life.

We’ve all heard tips on living longer, but Buettner’s recommendation stands out for one simple reason—it’s surprisingly affordable and easy to find.

Who is Dan Buettner?

Buettner is an American author and explorer, best known for researching regions of the world where people routinely live the longest. He’s also a three-time Guinness World Record holder in long-distance cycling, so it’s fair to say he knows a thing or two about staying healthy.

What are Blue Zones?

Blue zones are areas around the world where people tend to live significantly longer than average. The five most recognized blue zones are Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California).

There’s been some debate about how accurate the data is in some of these regions. In a few cases, people listed as alive in records have actually passed away. Even so, the lifestyle habits in these areas offer plenty of insights into healthy living.

Buettner is an American author and explorer, best known for researching regions of the world where people routinely live the longest.

Dania Maxwell/Bloomberg

Why Do People in Blue Zones Live Longer?

The longevity of people in blue zones is often linked to a combination of daily habits—especially what they eat and how they live.

Their diets are mostly plant-based. Physical activity is part of daily life, not something squeezed into a gym session. Strong community ties help foster what researchers call an “environment of health.”

Leafy greens like spinach, kale, beet tops, and chard are popular. In Ikaria, Greece, about 75 types of edible greens grow naturally. Olive oil is another staple, along with a variety of beans—soybeans in Okinawa, black beans in Nicoya, and lentils and chickpeas in the Mediterranean regions.

The Nutritional Value of Plant-Based Snacks

According to Dr. Michael Greger, a renowned nutritionist, incorporating more plant-based snacks can significantly improve overall health. His research emphasizes that legumes, nuts, and whole grains not only provide essential nutrients but also improve longevity.

Buettner’s recommendation aligns perfectly with this advice, highlighting that snacks like nuts provide healthy fats and proteins necessary for sustained energy. Dr. Greger suggests that regularly consuming such snacks can lower the risk of chronic diseases, supporting a longer, healthier life.

Blue zones are areas around the world where people tend to live significantly longer than average

Get your popcorn ready—literally.

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So, What’s the Snack That Could Help You Live to 100?

Get your popcorn ready—literally.

According to Dan Buettner, popcorn is the best snack to support longevity. Not the movie theater kind loaded with butter, but plain, air-popped popcorn.

“Air-popped popcorn is incredibly rich in fiber, it's packed with complex carbohydrates, and it even surpasses many vegetables in polyphenol content,” he explains.

Not only is popcorn high in fiber and antioxidants, but it’s also inexpensive and super convenient.

Of course, Buettner isn’t saying that popcorn alone will help you live to 100. As he points out, it’s about the bigger picture—staying active, eating whole foods, and building healthy routines.

So while a bag of popcorn won’t magically erase bad habits, it can be part of a lifestyle that supports living longer and feeling better. Just maybe skip the butter and salt.

Dr. Shawn Achor, a leading positive psychology researcher, points out that the act of choosing healthy snacks can also boost mental well-being. His studies show that positive choices in eating are linked to increased happiness and productivity.

He recommends setting aside time for mindful eating, which can prevent unhealthy snacking habits that often arise from stress or boredom. Achor emphasizes that integrating small, healthy snacks into daily routines can be a simple yet effective way to enhance both physical and mental health.

Healing Approaches & Techniques

Experts agree that the journey to a long, healthy life is influenced by both nutrition and mindful habits. Dr. Dan Gilbert, a happiness researcher, notes that our daily choices shape our well-being far more than we often realize. By incorporating affordable, nutritious snacks and practicing mindfulness, we not only fuel our bodies but also nurture our minds.

Ultimately, living to 100 isn’t just about what we eat; it’s about cultivating habits that promote joy, connection, and resilience in our everyday lives.