I’ve spent more than 20 years identifying “blue zones” — places around the world where my research team and I have identified the longest-lived people — and learning lessons from centenarians. These are people living years beyond average life expectancies, and those extra years are largely free from chronic diseases such as diabetes, heart disease, and certain cancers.

How did they do it? Not through fad diets, exercise programs, supplements, “superfoods,” or any of the other ways “healthy” marketers sell to us. In fact, people in blue zones never tried to live a long time. They didn’t pursue health and longevity the way Americans do. Instead, we think, their healthy, long lives are a result of living in the right environment — and, of course, of the food they eat and the consistency with which they eat it.

We observed that people in the blue zones almost always cook at home using mostly whole foods and plant-based ingredients. And most of their calories come from ingredients — like grains, greens, tubers, and beans — that are commonly associated with “peasant food.”

The recipes in this book, developed by Peter Barrett, are inspired by this type of cooking. Here are three recipes to try.

Sweet Potato Breakfast Bowls

These delicious, satisfying, and beautiful bowls come together very quickly if you bake the sweet potatoes the day before. Orange sweet potatoes are great for this, but purple varieties bake to a beautifully cakey consistency that works even better. (Purple sweet potatoes get their color from powerful longevity-boosting antioxidants.) You can prepare the whipped base ahead of time and just heat and garnish it in the morning for a super-easy breakfast.

Makes 4 servings  •  Prep time 5 to 10 minutes (with precooked sweet potatoes)

Mushroom and Black Bean Birria

Birria is a slow-cooked Mexican stew that’s often strained and served alongside tacos as a dipping sauce. And it’s becoming more popular in recipe trends in America, too — no surprise, since our research found U.S. diners love Mexican flavor profiles. You can choose to serve this dish as a stew or strained as a taco filling. Traditionally, birria is made with meat, but this Blue Zones version delivers great flavor and tons of fiber along with the magical health benefits of black beans.

Makes 4 servings  •  Cook time 30 minutes

Apple-Cinnamon-Raisin Hand Pies

There’s nothing more American than apple pie. And now you can have a Blue Zones–approved version in the form of these portable pies wrapped in a flaky crust and filled with warm and comforting apple and cinnamon.

Makes 4 pies   •  Cook time 30 minutes, plus 1 hour chill time

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Many people are turning to THC drinks as an alcohol ­alternative. These consumers often aren’t seeking to avoid intoxication so much as to find a way to relax without risking alcohol’s more ­unwelcome effects.

Dana Thompson, founder and CEO of Heti, a Minnesota-based THC beverage brand, is one of those people. She finds the relaxing effects of a low-dose THC and CBD beverage to be a welcome replacement for alcohol. While alcohol can be stress relieving in the moment, it can also have a backlash ­effect, leading to “hangxiety” — heightened anxiety once alcohol leaves the system. (Ever wake up with a racing mind at 3 a.m. following a night of drinking?)

“We all love to celebrate,” says Thompson. “It’s nice to have something that we can enjoy at the end of the day or bring with us to a party that’s different from alcohol. It’s a way to take the edge off. It drops our shoulders and makes us feel good.”

Still, the effects of THC are highly individual. Some find it helps ease anxiety, while others find it pro­vokes anxiety. For many, the effects depend on the dose. Doses on the lower end, particularly when combined with CBD, are more likely to promote relaxation without triggering paranoia.

If you haven’t seen THC beverages in your area yet, you may soon. The regulatory landscape is evolving. Some states allow THC beverages to be sold in retail outlets, while others still ban the sale of THC in all forms.

The U.S. Food and Drug Administration and state regulatory agencies are under growing pressure to establish guidelines for its sale and use, particu­larly concerning product safety, marketing, and age restrictions.

If you’re curious to try a THC beverage, it’s wise to start with a low-dose variety, containing no more than 3 milligrams of THC. And look for brands that avoid food dyes and excessive sugar.

There are several hypotheses about how UPFs harm the body, though there’s still no consensus about the exact mechanism that causes the damage. Still, the research is moving quickly, says Schmidt. “Finding . . . [that mechanism] is the holy grail of nutrition science right now.” These are some of those theories.

1) Calorie Density

In 2019, a study correlated UPFs and weight gain for the first time. The randomized controlled trial, conducted by the National Institutes of Health, divided 20 healthy adults into two groups. For two weeks, one group ate only ultraprocessed foods while the other ate foods that were minimally processed. Then the groups switched diets and continued for two more weeks.

To increase the study’s accuracy, participants lived at the research center. Their meals contained an identical number of calories and grams of sugar, fat, sodium, fiber, and macronutrients. At mealtimes, both groups had an hour to eat as much or as little as they chose.

Researchers found that the subjects who were eating the UPFs consumed about 500 calories more per day than those eating minimally processed foods. After two weeks, members of the UPF group had gained an average of about 2 pounds.

By the end, researchers found that the subjects who were eating the UPFs consumed about 500 calories more per day than those eating minimally processed foods. After two weeks, members of the UPF group had gained an average of about 2 pounds.

2) Speed of Digestion

The body perceives industrially processed foods as essentially prechewed and predigested. That perception produces a host of repercussions along the digestive tract, starting in the mouth. Studies have shown that the longer a food must be chewed before it’s swallowed, the more satisfying it is to eat and the fuller a person feels afterward.

Research has also shown that people who chew their food longer consume fewer calories. In the NIH study, participants eating the ultraprocessed diet swallowed more calories per minute than did their counterparts. The combined eating speed and caloric density is what led to the extra 500 calories a day.

When we eat whole foods, the foods’ cells don’t break down completely, explains Juul. She compares whole ­almonds and almond flour: Whole almonds involve some serious chewing. After you swallow, your body absorbs only about 75 percent of their calories, she says, because the nut’s structure is still partly intact.

Once almonds are turned into almond flour, a higher percentage of their calories is absorbed into the bloodstream. This speed of absorption affects everything from blood-sugar levels to satiety hormones.

Evidence has suggested that highly palatable foods can dampen the body’s satiety signals, which can lead to over­eating. As van Tulleken writes, “The signals that tell you to stop eating haven’t evolved to handle food this soft and ­easily digested.”

(After the gut, the mouth contains the most diverse microbial community in the body. As a result, the oral microbiome has a significant influence on your overall health. Learn more at “Everything You Need to Know About the Oral Microbiome.”)

3) Missing Nutrients

Studies suggest that UPFs are crowding out the nutrient-dense foods on our plates. In a 2021 meta-analysis, researchers noted a correlation between the increasing number of UPFs in meals and decreasing amounts of dietary fiber, protein, potassium, zinc, niacin, and vitamins A, C, D, E, and B12.

4) Novel Molecules

On a cellular level, nutrients exist in a certain structure within a food, and synergies exist between different nutrients and non-nutrients, says Juul. This is known as the food matrix, and it’s destroyed by industrial processing.

Our digestive system is designed to slowly and methodically break down a food’s matrix to glean the greatest nourishment for the body — and specifically for the microbiome.

Likewise, our signaling pathways evolved over millions of years to distinguish good molecules from bad. A molecule that is a shade different from one found in food can cause real problems with human chemistry, says Robert ­Rountree, MD, a Boulder, Colo.-based integrative family medicine practitioner. “Xenobiotic molecules gum up the works.”

5) Inflamed Gut

New evidence suggests that food ­additives, such as emulsifiers, thickeners, and artificial sweeteners, may cause gut inflammation. This can lead to a variety of gastrointestinal issues, including IBS.

Presently, more than 60 types of emulsifiers are used in UPFs, including polysorbate 80, carboxymethylcellulose, and carrageenan. Studies have found that mice exposed to these substances developed gut inflammation after 12 weeks.

There’s also a potential cocktail effect from multiple food additives in a single UPF, as well as in the many combinations that might be eaten in a handful of foods at one sitting.

“All of us are subjects in a food experiment that humans have never encountered before,” says Devries. “As a result, we are seeing a greater spectrum of digestive problems than have ever been observed before.”

Perfection is the enemy of the good, especially when you’re trying to cut down on ultraprocessed foods (UPFs), says Nichola Ludlam-Raine, RD, author of How Not to Eat Ultra-Processed: Your 4-Week Plan for Life-Changing Healthier Eating Habits.

UPFs account for almost three-quarters of America’s food supply, meaning the hunt for minimally processed foods can be tricky, especially in social situations. Ludlam-Raine encourages people to be gentle with themselves rather than strive for perfection. These are six of her top tips for cutting back.

1) Focus on addition rather than subtraction.

Instead of trying to quit UPFs cold turkey, start by crowding them out. Fill your plate with vegetables, lean proteins, whole grains, and healthy fats.

“This approach shifts the mindset from restriction to abundance,” says Ludlam-Raine. Over time, your palate will adapt to whole foods and your UPF ­cravings will diminish.

2) Emphasize protein and produce.

Protein supports satiety, mus­cle repair, and overall health; the fiber in produce regulates blood sugar and supports gut health. Together, they help you stay full longer, provide essential nutrients, and nourish healthy bacteria in your microbiome.

Instead of a handful of chips, pair a sliced apple with cheese or celery sticks with nut butter.

3) Buy cute, reusable snack bags and use them liberally.

Food companies know fun, attractive packaging makes UPFs even more appealing. Likewise, attractive reusable containers can re-create the visual and emotional appeal of packaged snacks, which might make you more likely to bring them along and choose them over anything the vending machine has to offer.

4) Keep fizzy drinks at room temperature.

Creating a minor inconvenience gives you a moment to make a more deliberate choice. If you keep flavored fizzy drinks, like sodas and seltzers, at room temperature, the time it takes to cool them down (even if it’s just adding ice) introduces a delay that can reduce their appeal. During the wait, you might decide to opt for plain water.

5) Make your own dressing.

Avoiding bottled salad dressing is an easy way to reduce your intake of emulsifiers, stabilizers, and flavorings. And homemade salad dressings are easy and quick to make: Put equal parts olive oil and vinegar in a small jar, add a dollop of Dijon mustard and some salt and pepper, cover, and shake. Customize by adding lemon juice, a diced shallot, some grated garlic, or green herbs to taste. (Try one of these easy and healthy salad dressings that you can make at home.)

6) Apply the 80/20 rule.

Cutting out UPFs completely can feel restrictive and lead to a sense of failure if you slip up. Aim to make minimally processed foods about 80 percent of your diet. ­Allow some flexibility with UPFs for that other 20 percent. Avoiding a deprivation mindset helps you maintain a healthy relationship with food — and that supports good habits over time.

Chef Yia Vang’s first taste of America was the sugary fizz of Coca-Cola while flying to the United States from the Ban Vinai refugee camp in Thailand when he was 4 years old, in 1988. Ban Vinai held some 45,000 of Vang’s fellow Hmong as well as other highland people, many of whom had fled the Hmong genocide in Laos. Those sips of Coke hinted at a new, unknown future — and exposed him to a world of new flavors.

Vang recalls resettling in Wisconsin, where he wished that his school lunches matched those of the other kids. Whereas they had cold-cut sandwiches with white bread, meat, and cheese perfectly stacked and sliced, he brought traditional Hmong food, such as grilled chicken on rice topped with spicy pepper sauce.

At first, cooking was a household chore that Vang did not enjoy. But it led to an epiphany of the greater role food played in his culture.

“I grew up cooking for my family. Food drew people together — this is something I noticed at a young age,” Vang says. “While other kids were out learning soccer, I was learning how to slice, dice, chop, and cook.”

These skills led to a deeper understanding of food and flavors. “The first place I worked at was Italian. The second, a high-end BBQ-and-blues place. I’d go home and eat mom and dad’s traditional food, and I’d want to infuse all these flavors together,” he says.

In 2016, Vang launched Union Hmong Kitchen as a pop-up in Minneapolis before adding a smattering of locations around the Twin Cities. He calls the effort “the opening act and an accessible way for people to get Hmong food.”

In 2024, he unveiled Vinai — a love letter to his parents and a distinctive, welcoming restaurant that embodies Vang’s belief in the connection between food and community. His ventures have earned raves in Bon Appétit and The New York Times as well as a slot on Iron Chef.

As Vang spoke with us about the universal language of food, he wove in stories that were by turns gritty, heartwarming, expansive, and multigenerational. Come, sit at our table and join the conversation.

Q&A With Yia Vang

Experience Life  |  How is food a communal experience?

Yia Vang  |  In all of us there’s an urge to want to share with others — stories, life experiences, moments. These things make us human. There is always a food or beverage element in that sharing. It plays the buffer.

When people get together, food is the second most important thing there. People are the first, but food jump-starts the community. If it’s not there, it feels like something is missing. People want to give to each other — even just a glass of water or a cup of coffee. As human beings, we were created for community. We aren’t meant to be alone.

 

EL  |  The shirts for Union Hmong Kitchen read, “Los Noj Mov.” What does this mean?

YV  |  It means “Come and eat.” It’s not a question. It is actually a declaration, which is very different. Sometimes, when you go to people’s houses, they say, “Are you hungry?” and it’s a question. We’re not asking if you’re hungry; we’re just saying “Come and eat. Come to the table.”

One of the most incredible things about that statement is a story one of our family friends tells. Growing up in Laos, when you travel to a different village, it can take you six to eight hours to walk, and you have to stop in other villages. The single [greatest] act of kindness is when families would come out and say, “Come and eat” or “Come and have a drink.”

Offering that to people is showing an act of grace, and there’s a pleading with them to come and sit at the table. That is the heart of the Hmong people, and it’s not about “Oh, do we have the right napkins or the right set of dinnerware?” It’s not about hosting an image. It is the pure heart of “Sit down with us, come to our table.”

 

EL  |  How did your younger years in Ban Vinai and Port Edwards, Wis., inform your philosophy of food being community?

YV  |  In Vinai, my dad worked in the butcher area. He brought back the scraps they threw away to the family. There were lines you had to stand in with your card to get rations like rice. People grew gardens in little farm areas. It was a mix of scavenging.

It was this idea that it takes a whole village, so my aunts and grandma stayed with us since everyone raised everyone. My grandma would carry me on her back.

People always want me to say, “I made my food.” I’ve told producers I’m not going to say that — I don’t ever believe this is my food. I’m just another steward of it.

For me there’s a deep level of care because of the stewardship of what was passed down to me. I hold that really deep, and I think that comes from the community I was raised in. You happen to be the next person who has to steward this, and hopefully we can raise another generation that stewards these food traditions and keeps them going.

 

EL  |  You’ve had some personal health challenges recently. How has that shifted your perspective on caring for yourself and eating?

YV  |  I was diagnosed with type 2 diabetes. On my left leg there was a muscular tear on the inside; it grew and became infected, and then my whole left quad got infected. I had to go to the hospital, and they had to cut [the infection] out. I’m now missing part of my leg and have this really cool scar.

I had to relearn how to walk. Even now it’s still a little harder for me to walk. The muscle is never going to grow back.

[As a result], I’ve had to learn how to change my diet. I’ve had to get on different meds and learn how to listen to my body instead of pushing it.

I’m very mindful of what I’m putting into my body. Everything is higher proteins, more vegetables, fewer carbs.

Meeting with the MIORA team [at Life Time] has also helped me think through how I will take care of my body. As cooks, we know that our best utensil is our body, and if we want to keep doing this for the next 20 to 30 years, we have to invest in its health. I’m excited to maximize the ways I can live a healthier life.

 

EL  |  What’s next for Vinai — and for you?

YV  |   I think we are happy with where we are, but we’re not satisfied. We’re going to keep pushing the envelope. Now we get to be a place where people are coming. What we’re finding out is people are coming from across the country. Vinai has become this little destination spot, but we also want to be open arms to our community here.

Charred Cabbage With Garlic-Ginger Vinaigrette

This recipe appeared on the cover of the March/April 2025 issue of Experience Life.

Makes 4 servings  •  Prep time 10 minutes  •  Cook time 35 minutes

Yia Vang’s Hilltribe Grilled Chicken

This flavorful roasted chicken is butterflied to ensure even cooking.

 Prep time 20 minutes, plus an overnight rest  •  Cook time 45 minutes to 1 hour

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Food Photographer: Terry Brennan; Food Stylist: Betsy Nelson; Yia Vang Photographer: Lauren Cutshall