"If someone told you there were places in the world where people routinely live to 100 without strict diets, intense workouts, or expensive wellness routines, you’d probably want to know their secret, right? That’s exactly how I felt when I first heard about the Blue Zones a year ago. These regions defy the aging norms, with people living longer, healthier lives in a way that seems almost effortless. What were they doing differently? Was there a magic formula? The questions stuck with me, and I recently decided to find out for myself.
panic packing? I don't know her.
The Blue Zones by Dan Buettner offers an in-depth look at the daily lives and cultures of the world’s longest-living people, breaking down not just their diet and movement habits but also the mindset and social connections that help them thrive. From the book, I learned the five Blue Zones: Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; the Nicoya Peninsula, Costa Rica; and Loma Linda, California—and the common lifestyle practices of each that contribute to their extraordinary longevity.
What struck me most was the contrast between the ease of wellness in these regions and the complex—often stressful—“healthy” lifestyle many of us chase in the U.S. Here, we’re constantly bombarded with the latest wellness trends, workout fads, and self-improvement techniques, all promising quick fixes for longevity and vitality. In the Blue Zones, however, the key to a long, healthy life is simplicity. Residents embrace small, sustainable everyday habits that make wellness feel effortless, proving that a long, healthy life doesn’t need to be complicated or trendy—it just takes consistency and balance. I decided to spend a week fully embracing the Blue Zone lifestyle, focusing on habits I believed would have a major impact on my well-being and inspire lasting changes.
The “Power Nine” (Nine Common Habits of the Blue Zones)
1. Move Naturally
Instead of relying on intense workouts or structured exercise routines to stay active, for Blue Zone residents, movement is a natural part of their daily lives, built into their environment. They tend gardens, walk to visit friends, and complete household tasks without the aid of modern shortcuts.
2. Find Your Purpose
In Okinawa, it’s called “Ikigai,” and in Nicoya, “plan de vida,” but both refer to a deep sense of purpose that gives life meaning. Having a clear reason to get up in the morning—whether it’s family, work, or a passion—has been linked to adding years to one’s life.
3. Destress every day
Stress is a natural part of life, but how we handle it makes all the difference. Instead of letting it accumulate, Blue Zone residents incorporate daily rituals to unwind—whether it’s prayer, an afternoon nap, or sharing a glass of wine with friends. These simple routines help keep chronic stress and its harmful effects at bay.
4. Live by the 80 percent rule
Blue Zone residents practice mindful eating, stopping when they feel satisfied rather than completely full. This small but powerful habit helps prevent overeating and supports long-term health. They also tend to eat their smallest meal in the late afternoon or early evening and avoid late-night snacking, giving their bodies time to properly digest and reset.
5. Focus on plants
A plant-focused diet is a common thread among Blue Zone communities, with beans (such as fava, black, soy, and lentils) serving as a staple source of protein. Meat is consumed sparingly, typically just a few times a month and in small portions, about the size of a deck of cards. Prioritizing plant-based meals rich in legumes, vegetables, and whole grains provides essential nutrients while promoting longevity and overall well-being.
6. Wine (in moderation)
In most Blue Zones, moderate alcohol consumption is common, often enjoyed socially and with meals. But the key is balance—typically one to two glasses per day, preferably an antioxidant-rich wine like Sardinian Cannonau, sipped alongside good food and even better company.
7. Spirituality is central
Belonging to a faith-based community is common among Blue Zone residents, with spiritual connection playing a key role in their longevity. Regular participation in faith-based services offers a sense of purpose and support, which both contribute to reduced stress and enhanced well-being, leading to a longer, healthier life.
8. Family first
Investing time and love into committed relationships and children helps strengthen family bonds, providing emotional support, reducing stress, and contributing to overall well-being. Prioritizing family by keeping aging relatives close benefits their health as well as that of your children, creating a supportive environment that nurtures happiness and fulfillment.
The world’s longest-lived people thrive in social circles that encourage healthy behaviors. In Okinawa, people form “moais“—groups of five friends committed to supporting each other for life. Habits are contagious, so it’s important to surround yourself with a social network that shares similar values and behaviors, positively influencing you and creating a foundation for sustained health.
My Blue Zone Experiment
During my week of living like a Blue Zone resident, I focused on small, intentional changes that aligned with the Power Nine principles. Instead of overhauling my routine overnight, I found simple ways to incorporate these habits into my daily life:
- More plant-based proteins and less meat: I don’t eat much meat to begin with, but I limited it to one to two servings per week and relied more on plant-based proteins like chickpeas, black beans, and quinoa. I also experimented with these Blue Zone-friendly meals.
- More vegetables: Fruits have always been easy for me, but vegetables? Not so much. My goal was three to four servings per day, and I found it helpful to blend them into smoothies or add them to soups instead of eating them on their own.
- More whole grains: Being gluten-free makes this a bit tricky, but I made it work with quinoa, brown rice, and gluten-free oats.
- Walking daily and using hobbies as movement: Instead of structured workouts, I focused on natural movement like daily walks and active hobbies I love, like kayaking.
- Prioritizing activities that give me purpose and joy: I made it a point to carve out time for hobbies and volunteering that genuinely fill my cup and bring me joy.
- Following the 80 percent rule: I usually eat while watching TV or scrolling on my phone, so I made a conscious effort to put away distractions and eat more mindfully. I also used smaller plates and slowed down to better tune in to my hunger cues.
- Incorporating more intentional relaxation: I prioritized downtime by reading, journaling, spending time outside without my phone, and getting quality sleep.
- Loved ones first: I made an effort to connect more with family and friends through quality time, game nights, and regular phone calls.
What I Learned
- Wellness isn’t a trend or checklist—it’s a lifestyle.
- Movement should feel good, not like a chore.
- Whole, nourishing foods are more satisfying than strict rules.
- Rest isn’t a luxury; it’s a necessity.
- Purpose, connection, and joy are just as important as diet and exercise.
Spending a week intentionally living like a Blue Zone resident showed me that wellness isn’t about strict routines or the latest health trends—it’s about simple, everyday choices that naturally support well-being. I found joy in moving more, eating nourishing foods without restriction, and making time for rest and connection. It was a reminder that true wellness isn’t about what we do—it’s about how we live.
What I Will Be Continuing
Honestly, a little bit of everything. This week was the perfect reset to ease into new habits, and I genuinely enjoyed everything I tried. I’ll keep prioritizing plant-based meals, mindful eating, and daily movement in a way that feels natural. Making time for hobbies, relaxation, and meaningful connections will remain a priority, as they made a noticeable difference in my overall mindset. While I may not follow every habit perfectly, the biggest takeaway is that small, intentional choices add up, and that’s something I plan to carry forward.
How You Can Do It Too
You don’t have to move to a Blue Zone to incorporate these habits into your life. Start small by adding more plant-based meals to your week, prioritizing movement you enjoy, and making time for meaningful connections. Wellness doesn’t have to be complicated—it’s about simple, sustainable habits that add up over time.
Leanna Julius, Contributing Writer
Leanna is a long-time reader turned contributing writer for The Everygirl. She specializes in wellness and lifestyle content and strives to help others be their happiest and healthiest by sharing sustainable and simple life-approved tips and tricks.