I Tried a Longevity Routine and Felt the Difference in Days

As a research scientist studying the biology of aging, I’ve spent much of my career immersed in the science behind why some people live exceptionally long and healthy lives. But visiting Nicoya, Costa Rica, one of the world’s Blue Zones where centenarians thrive, gave me a whole new perspective. Watching these remarkable individuals go about their daily routines with vitality and joy inspired me to test a week-long longevity plan on myself—an experiment to see if adopting their habits could make a tangible difference in my own life.

Here’s how it went.

Day 1: Ditching White Carbs and Adding Beans

In Nicoya, beans are a dietary staple. Centenarians there consume them daily, often paired with wholegrains and fresh vegetables. Inspired by this, I made a point to eliminate white carbs like bread and pasta from my meals and incorporate more legumes.

I began my day with a hearty breakfast of black beans, avocado, and a sprinkle of lime juice. For lunch and dinner, I swapped refined carbs for brown rice and lentils, adding a rainbow of vegetables. By evening, I felt lighter and more energized—though I admit, I did miss bread.

Key takeaway: Beans are filling, versatile, and scientifically proven to reduce mortality risk. I didn’t feel deprived, and the subtle energy boost made me excited to continue.

Day 2: Testing Strength and Balance

One thing that stood out in Nicoya was the physical resilience of the older population. Many could still squat, garden, and perform tasks that required significant strength and balance. Inspired, I decided to test my own musculoskeletal fitness by trying to stand up from the floor without using my hands.

The result? Wobbling, then a graceless flop. Determined, I started practicing daily.

Key takeaway: Balance and strength are directly correlated with longevity. Practicing even simple exercises can reveal gaps in your fitness—and give you an achievable goal to work toward.

Day 3: Feeding My Gut

Centenarians in Nicoya eat plenty of fiber-rich foods, which nourish the gut microbiome. Inspired by their diet, I upped my intake of fermented foods, adding kimchi and live yogurt to meals. I also began drinking a probiotic supplement and eliminated gluten temporarily to assess any sensitivities.

The result? By day three, I felt noticeably less bloated. My digestion felt smoother, and I began to appreciate how much my gut health impacts my overall well-being.

Key takeaway: Small dietary changes, like adding probiotics and fermented foods, can have immediate benefits for your gut and energy levels.

Day 4: Walking and Lifting Weights

In Nicoya, people walk everywhere—up hills, to visit neighbors, and to tend to their gardens. Inspired, I added more steps to my day, aiming for at least 8,000. I also dusted off my weights for some strength training.

I found myself enjoying long walks, even in the rain. Carrying groceries home rather than driving gave me a surprising sense of accomplishment, and my body felt stronger and more engaged.

Key takeaway: Walking is the simplest, most accessible form of exercise, and adding weight training helps combat the natural loss of muscle mass as we age.

Day 5: Embracing Nature

One of the most beautiful aspects of Nicoya is how integrated nature is into daily life. I started my morning by drinking coffee on my patio, soaking in the early sunlight. Later, I took a long walk through a nearby park. The fresh air and connection with greenery felt calming, even rejuvenating.

This simple act of prioritizing time outdoors made me feel happier and less stressed. By the end of the day, I could see why the Nicoyans make it such an integral part of their lifestyle.

Key takeaway: Regular exposure to natural light and greenery isn’t just good for your mood—it’s vital for overall health.

Day 6: Social Connections

In Nicoya, community is everything. Neighbors frequently visit each other, share meals, and offer help when needed. Inspired by this, I made an effort to call a friend I hadn’t spoken to in weeks. We laughed, shared stories, and made plans to meet soon.

Though brief, that interaction left me feeling lighter and more connected. I also made a point to engage in small conversations throughout the day—with a barista, my neighbor, and even strangers. Every exchange lifted my spirits.

Key takeaway: Relationships are one of the most powerful determinants of health and longevity. Even small moments of connection can make a big difference.

Day 7: Prioritizing Sleep

In Nicoya, many centenarians stick to natural sleep cycles, going to bed early and rising with the sun. Inspired, I committed to improving my own sleep hygiene. I set a 10pm bedtime, avoided screens for an hour before bed, and replaced my usual late-night tea with a magnesium supplement.

By morning, I felt rested and clear-headed—something I hadn’t experienced in a while. Knowing my sleep contributed to both brain and body health made the early bedtime feel worthwhile.

Key takeaway: Sleep is essential for longevity. Simple tweaks like reducing screen time and going to bed earlier can dramatically improve its quality.

The Verdict: A Week of Big Changes

By the end of the week, I felt lighter, more energetic, and less stressed. I’d lost 2lbs without trying, felt stronger from my balance and strength exercises, and enjoyed a calmer state of mind. The experience wasn’t just transformative—it was humbling. Seeing how small, intentional changes could make such a difference in just seven days gave me a renewed sense of purpose in my work and personal life.

The Nicoyan centenarians taught me that longevity isn’t about perfection—it’s about balance, connection, and consistency. And now, I’m more motivated than ever to keep these habits going.