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By Marlien Wright | 29 Nov, 2023

In the pursuit of a long, healthy, and fulfilling life, many look to the Blue Zones for inspiration. These regions, scattered across the globe, are home to some of the world’s longest-living and healthiest people. What’s their secret? Let’s delve into the Blue Zones hacks and principles that can unlock the door to longevity and well-being. Below I discuss the principles.

Consider joining my 12 Week Blue Zones Reboot Program.
For more information email info@marlienwright.com. This group program will be hosted online from the 29 Feb – 30th of May 2024

Blue Zones Hacks

1. Natural Movement:

One of the cornerstones of Blue Zones living is natural movement. Instead of intense gym sessions, residents engage in everyday activities that keep them active. Incorporate this by opting for stairs over elevators, walking or biking to nearby places, and integrating movement into your daily routine.

2. Plant-Powered Nutrition:

Blue Zone diets are predominantly plant-based, emphasizing fruits, vegetables, whole grains, and legumes. Experiment with colorful and diverse plant-based recipes. Consider a “plant-forward” approach, making vegetables the star of your plate. Find my Roasted Cabbage Salad recipe further down in this post – pictured here.

3. Social Connections:

Strong social ties are a common thread in Blue Zones. Foster meaningful connections by scheduling regular meals with friends or family. Join clubs or groups aligned with your interests, creating a sense of belonging and support.

4. Stress Reduction:

Stress management is crucial for longevity. Explore practices like mindfulness, meditation, or yoga to create a calm and centered mindset. Identify stressors in your life and develop strategies to mitigate their impact.

Blue Zones Principles

1. Ikigai – Finding Purpose:

Ikigai, the Japanese concept of finding joy and purpose in life, is a key principle. Reflect on your passions, talents, and what the world needs, and find activities that align with these elements.

2. Downshifting:

Downshifting involves taking time to rest and recuperate. Incorporate downtime into your routine, whether it’s through a hobby, reading, or simply enjoying nature. This helps recharge your mental and physical well-being.

3. Powerful Sleep:

Quality sleep is paramount in Blue Zones. Create a sleep sanctuary by maintaining a consistent sleep schedule, limiting screen time before bed, and establishing a calming bedtime routine.

4. Hydration and Gut Health:

Stay well-hydrated, opting for water and herbal teas. Introduce fermented foods like yogurt or kimchi for improved gut health, a factor strongly associated with overall well-being.


In embracing the Blue Zones hacks and principles, we embark on a journey toward a healthier, more meaningful life. Remember, the key lies in small, sustainable changes. Whether it’s the food on your plate, the connections you nurture, or the purpose that drives you, each step towards a Blue Zone-inspired lifestyle brings you closer to a longer and more fulfilling life. Start today, and unlock the secrets to a vibrant and thriving existence.

Roasted Red Cabbage Salad

The simple cabbage has humility, and yet is deeply delicious (especially when roasted), crazy beautiful, gut healthy, hormone balancing and profoundly nutritious.  This salad can be served with quinoa (for protein) to make it into a filling & nourishing meal.

Humility, that low, sweet root, from which all heavenly virtues shoot. -Thomas Moore

Serves 4 as a main meal, or 6-8 as a side dish

  • 1 large red cabbage (or 3 small baby cabbages)
  • ¼ cup of avocado or macadamia nut oil (for roasting)
  • 1 teaspoon salt
  • Sauce ingredients – just which together well:
  • 3/4 cup of Greek yoghurt
  • ¼ cup olive oil
  • Juice of 1 lemon
  • 1 teaspoon salt
  • 2 teaspoons black pepper
  • 3 teaspoons onion powder
  • 2 tablespoons of roasted sunflower seeds for garnishing
  • Finely chopped mint &/ or parsley to garnish

Simply quarter the baby cabbages, place on a baking tray, drizzle with avocado or macadamia nut oil, and roast in a 150 degree celsius oven for 30-40min.

Remove from the oven and allow the cabbage quarters to cool. Transfer to your serving platter or bowl, and drizzle generously with the sauce, garnish with air or pan roasted sunflower seeds, and grinding of black pepper, and serve.

Hope you enjoyed tis newsletter.

In dedication to your best well-being

Marlien Wright

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