Embrace the “Blue Zone” secrets to ultimate health and longevity

Discover the daily habits of the world’s happiest, healthiest, and longest-living people

Imagine waking up in the morning and walking out onto a white, sandy beach that stretches endlessly in both directions. You stand there for a few moments—there’s no hurry—just letting the morning sun and soothing sounds of the ocean wash over you. Almost instantly, you feel a deep sense of peace and purpose.

As the day unfolds, you might do a bit of work in the yard, take a swim, or enjoy a long, leisurely meal with loved ones, savoring the fresh fish you picked up earlier at the market and the greens you harvested from the garden.

As night falls, you settle into bed, your heart full, knowing you’ll get a deep, restorative sleep that will leave you feeling refreshed and renewed for whatever tomorrow brings.

I know it may sound like a dream. But this way of living is very real—and I’m grateful to experience it whenever I escape to my own little slice of heaven by the sea.

It’s also a distinct lifestyle celebrated in the so-called “Blue Zones”—where the happiest, healthiest, and longest-living people on the planet live and thrive. In fact, in these regions, people routinely live well into their 100s, free from all the chronic diseases that plague other parts of the world.

So, let’s uncover how you, too, can embrace the “Blue Zone” secrets to ultimate health and longevity—no matter where you call home.

What are “Blue Zones”?

In 1999, researcher Dan Buettner and his team set out to discover the lifestyle factors that contribute to ultimate health and longevity.

They eventually identified the following five regions around the globe and coined them as “Blue Zones”—where people consistently live happier, healthier, and longer lives, often reaching age 100 and beyond.¹

1.) Icaria, Greece: On this tranquil island in the Aegean Sea, people closely follow a Mediterranean diet—rich in fresh fish, olive oil, red wine, and homegrown vegetables. People often stay up late socializing with friends and family. But almost all of them take a short, midafternoon siesta, to recharge.

2.) Ogliastra, Italy: In this rugged region of Italy, the men are three times more likely to live to age 90 compared to men in the U.S. They eat lots of fresh fish, drink moderate amounts of local red wine packed with antioxidants, and maintain a deep sense of purpose in their daily work and family life.

3.) Okinawa, Japan: This chain of islands is home to the world’s longest-living women. The residents here routinely grow and harvest their own vegetables and follow something called “hara hachi bu,” where they stop eating when they feel 80 percent full. They also practice tai chi, a meditative form of exercise, and join “moais”—small groups of friends that support each other through life’s ups and downs.²

4.) Nicoya Peninsula, Costa Rica: People who live along this sun-kissed stretch of coastline have a strong “plan de vida,” or reason to live, which fuels their positive outlook.³ This, combined with a physically active lifestyle and a nutrient-rich diet, contributes to their remarkable longevity.

5.) Loma Linda, California: In this tight-knit community of Seventh Day Adventists—the only “Blue Zone” in the U.S.—people live 10 years longer than the average American.⁴ They lead active lives rooted in faith, volunteering, and helping others.

Embrace your own kind of “Blue Zone” living

While each “Blue Zone” has its unique culture and traditions, the people who live in them share several healthy habits that contribute to their health and longevity. The good news is, you can easily incorporate some of those habits into your life—no matter where you live:

Eat whole, fresh foods—especially beans. “Blue Zone” diets feature lots of fresh, whole foods, including fruits, vegetables, and fish. Beans, in particular, are a dietary staple in the Nicoya Peninsula—which may contribute to their remarkable health and well-being. In fact, research links eating just one cup of beans daily with up to four added years of life!

Put loved ones first. The people in “Blue Zones” deeply value their relationships, whether it’s enjoying meals with family and friends, taking care of grandchildren, or volunteering in the community. You too can embrace this “Blue Zone” secret to ultimate health and longevity by hosting regular family dinners or volunteering for a cause close to your heart.

Enjoy alcohol—in moderation. Socializing over a glass of wine happens nightly in many of the “Blue Zones.” But it’s always in moderation and never to excess. If you choose to embrace this particular secret, I recommend sticking to clear spirits, as they tend to have less sugar than wine. I also suggest keeping your indulgence to a one-to-two drink limit.

Find your tribe. Having a strong sense of faith is another pillar of life in many “Blue Zone” communities. But if organized religion isn’t your thing, you can still experience the benefits of belonging to a supportive group. Whether you join a book club, an athletic league, or a gardening group, research shows surrounding yourself with a supportive community boosts your health and longevity.

Move naturally. The world’s happiest, healthiest, and longest-living people don’t go to the gym to work out. Instead, they incorporate natural movement into their everyday routines—by gardening, doing housework, walking to the market, or climbing stairs. You can also find simple ways to keep moving throughout the day to support your health and vitality, like walking your dog or perusing the local farmer’s market.

Start small, live big

You don’t have to move to a “Blue Zone” to experience their benefits, but you can use their healthy habits as inspiration! By making some sensible lifestyle changes, you can begin to experience greater health, happiness, and longevity right where you are.

Start small—like adding more fresh vegetables to your meals, carving out more time to connect with loved ones, or taking the stairs instead of the elevator. Over time, these small changes will add up to big benefits… and maybe even add years to your life!

But truthfully, the “Blue Zone” secrets aren’t just about living longer—they’re about living better. So, set your sights on filling your days with things that bring you a deep sense of happiness, purpose, and calm—and then, simply enjoy living.

SIDEBAR: Book a “Blue Zone” vacation

Not everyone can live in a “Blue Zone.” But why not book a vacation to visit one?

Of course, if traveling to Greece or Italy isn’t in the cards for you financially, you can carve out a little bit of peace and purpose by visiting a nearby park, walking trail, or beloved beach.

Then, take a morning stroll with no set end time. Enjoy some fresh seafood. And stay up late telling stories, listening to music, and making memories with loved ones.

I guarantee getting just a small taste of “Blue Zone” living will leave you feeling refreshed and recharged.

SIDEBAR: Try my “Blue Zone-inspired” breakfast salad

This rustic breakfast salad is inspired by my visits to small coastal villages in the Mediterranean. In these villages, people often forage fresh dandelion greens right from the yard to add to their delicious, nutrient-dense meals—especially during the spring and summer months.

Ingredients:

• 2 teaspoons balsamic vinegar
• 1/4 cup extra virgin olive oil
• 1/4 teaspoon kosher salt
• 1 pinch red pepper flakes
• 6 cups dandelion greens (cut into 1-inch pieces)
• 1/4 cup pomegranate seeds
• 1/4 cup sliced almonds (toasted)
• 2 ounces ricotta salata (thinly shaved)

Directions:

In a small bowl, whisk together the vinegar and oil until smooth. Next, season with salt and red pepper flakes. Set aside.

In a large bowl, toss the dandelion greens and the pomegranate seeds. Divide evenly among four serving bowls, top with almonds, cheese, and dressing, and serve.

References:

1. “Why People in ‘Blue Zones’ Live Longer Than the Rest of the World.” Healthline, 12/3/24. (healthline.com/nutrition/blue-zones)

2. “7 habits to live a healthier life, inspired by the world’s longest-lived communities.” National Public Radio, 1/1/24. (npr.org/sections/health-shots/2023/09/09/1198047149/blue-zones-health-centenarians-healthy-habits)

3.“Nicoya, Costa Rica.” Blue Zones, accessed 3/29/25. (bluezones.com/explorations/nicoya-costa-rica/)

4. “Power 9.” Blue Zones, accessed 3/29/25, (bluezones.com/2016/11/power-9/)