Blue Zones: What they teach us about health and happiness
I recently listened to my favorite podcast—The Happiness Lab with Dr. Laurie Santos—and learned about blue zones. My husband and I both said it was one of the best podcasts episodes we’ve ever heard.
The big idea is that only about 20% of how long we live is genetic, and the rest (an incredible 80%) is shaped by our choices and surroundings. The question isn’t “How can I live the longest?” but “How can I live the longest—with health and happiness?”
This question matters because while life expectancy is generally going up, older people are getting sicker, longer. In the US, the average American can expect to experience a major health challenge by age 64 (!!).
So what are Blue Zones?
They’re places in the world where people live the longest, healthiest lives. We’re talking high numbers of centenarians (people who live to 100), but not in the frail, struggling way we often imagine. These are people who stay active, purposeful, and socially connected for decades longer than most of us.
And these people aren’t trying to live long lives. They don’t have expensive gym memberships, 10-step morning routines, or perfectly tracked macros. Their environments are simply set up to nudge them toward healthier habits every single day—without even thinking about it.
Across these Blue Zones—from Sardinia, Italy to Okinawa, Japan—there are four key characteristics:
They move all day long. They don’t “exercise” the way we think of it. Instead, they walk to neighbors’ homes, bike to do errands, garden, and climb stairs. It adds up. (For perspective: the average American hits about 4,000 steps a day. In Blue Zones, it’s closer to 10,000.)
They eat mostly plants. Whole, unprocessed foods make up over 90% of their diets. Meat and treats are occasional, not everyday.
They know their purpose. Whether it’s caring for family, growing food, or teaching skills, they have a reason to get up each morning.
They’re socially connected. Family, neighbors, and community play a huge role. They bump into people they trust all day long—and trust (even more than freedom) is one of the strongest predictors of happiness.
So how can we bring Blue Zone habits a bit closer to home?
The average American moves more than 10 times in a lifetime… that’s 10 chances to relocate to a place designed for greater health and happiness! But for most of us, moving to Sardinia isn’t exactly realistic (though wouldn’t that be nice?).
We can still borrow from the Blue Zone playbook right where we are:
Set up our space to make the good choice the easy choice. This could look like leaving fruit where we’ll see it, stashing chips in the back of the pantry, or setting workout clothes out the night before. We don’t have to rely on willpower—the environment does the work.
Build movement into our day. Instead of forcing a workout, take more walking meetings, choose a walk or bike over a car, park a little farther away, take the stairs, or do a quick stretch in between calls. It doesn’t feel like “exercise,” and it adds up.
Find purpose in small things. Write down what you value, what you’re good at, and what you love. Then carve out space for those things—through work if possible, or through hobbies, volunteering, or side projects—anything that gives that energetic sense of “this is why I’m here.”
Spend more time in “third spaces.” These are the places beyond home and work, such as cafes, gyms, farmers markets, libraries, parks—anywhere where casual connection happens. They matter because they help us feel we belong and combat loneliness.
Prioritize relationships. Relationships thrive on consistency, not perfection. It’s less about reaching out at the “right” time and more about showing up at all. Small, frequent touchpoints build the trust and closeness that count.
Watch the 2023 Netflix documentary Live to 100: Secrets of the Blue Zones and learn more about the original blue zone communities!
Blue Zones remind us that health and happiness are less about willpower and more about design. When we set up our environments and routines to make the better choice the default choice, health and happiness aren’t pursued—they’re ensued.
Here’s to more of us living to 100 healthier and happier!
Link to the podcast: https://www.pushkin.fm/podcasts/the-happiness-lab-with-dr-laurie-santos/eat-like-the-people-who-live-happily-to-100-with-dan-buettner
