Blue Zones Book Club - Loma Linda, California

Hosts:
- Amanda Dinsmore
- Laura Cazier
- Kendra Morrison

Episode Highlights:
- Introduction
- Amanda reminds listeners about the importance of leaving ratings and reviews on Apple Podcasts.
- Continuing the Blue Zones Book Club series, focusing on Loma Linda, California.

- Episode Overview
- Discussing the principles and practices of the Blue Zones, with an emphasis on living longer, healthier lives.
- Reminder: Hosts are doctors, but the information shared is not medical advice, just educational content.

- Key Concepts from the Episode:
- Blue Zones: Areas where people live significantly longer and healthier lives.
- Loma Linda, California: A population of around 9,000 Seventh-day Adventists who live about a decade longer than the average American.
- Adventist Health Principles:
- Pure air
- Sunlight
- Rest
- Exercise
- Plant-based diet
- Drinking water
- Trust in God
- Abstinence (self-control, especially in eating and drinking)

- Research Findings:
- NIH-funded Adventist Health Study (1974-1988):
- 70% lower rate of lung cancer among non-smokers.
- 40% reduced risk of colon cancer with high fiber diets.
- 50% lower risk of heart attack with regular nut consumption.
- Newer Adventist Health Study ongoing since 2000.

- Lifestyle Practices of Adventists:
- Staying active
- Not smoking
- Observing Sabbath from Friday sunset to Saturday sunset
- Strong community and family ties
- Volunteering and giving back to the community

- Takeaways from Loma Linda:
1. Find a Sanctuary in Time: Observing a Sabbath for rest and family.
2. Watch Your BMI: Maintain a normal range BMI through diet and lifestyle.
3. Regular Moderate Exercise: Engage in low-intensity activities like walking.
4. Spend Time with Like-Minded Friends: Surround yourself with supportive, non-toxic people.
5. Snack on Nuts: Regular consumption of nuts can significantly reduce heart disease risk.
6. Give Something Back: Volunteerism can provide purpose and stave off depression.
7. Avoid Meat: Consider a vegetarian or pescetarian diet.
8. Eat an Early Light Dinner: Promotes better sleep and a lower BMI.
9. Drink Plenty of Water: Significant reduction in heart attack risk with regular water consumption.

Conclusion:
- Encouragement to leave a review on Spotify or Apple Podcasts.
- Information on the Wellness 911 program available at http://www.thewholephysician.com..
- Affirmation: "You are whole, you are a gift to medicine, and the work you do matters."

Additional Resources:
- Link to the book and Netflix series on Blue Zones.
- More information on the Wellness 911 program can be found at http://www.thewholephysician.com.

These show notes capture the key points and takeaways from the podcast episode, providing a concise summary for listeners.