June 25, 2025, 9:13 am | Read time: 5 minutes
“Blue Zones” are regions around the world where residents seem to live exceptionally long lives while remaining healthy and happy. Two Americans traveled to these places and discovered remarkable similarities. FITBOOK explains the nine rules from these “Blue Zones.”
The Japanese island of Okinawa, the Ogliastra region on the Italian island of Sardinia, the Greek island of Ikaria, the small Californian town of Loma Linda, and the Nicoya Peninsula in Costa Rica are geographically distant and in different climate zones–yet their residents seem to live their lives in a somewhat similar way. Not only do they live longer than average, but cancer and cardiovascular diseases are also significantly less common. Brothers Nick and Dan Buettner, founders of the “Blue Zone” initiative, wanted to uncover the secret. After months of traveling, observing, and countless conversations, they returned with nine rules and insights they believe are the secret to long life.1 FITBOOK presents them to you.
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Overview
- 1: Move a lot every day
- 2: See yourself as a valuable part of the community
- 3: Put family at the center of life
- 4: Eat primarily plant-based
- 5: Eat little but regularly
- 6: If alcohol, then red wine
- 7: Be able to reduce stress purposefully
- 8: Believe in a higher, benevolent power and feel protected by it
- 9: Have friends you trust implicitly
- What do the rules tell us about a long life?
- Sources
1: Move a lot every day
The living environments of these five places are designed so that people naturally move in their daily lives. Whether it’s through numerous stairs, bike paths, or historic town centers not made for heavy car traffic, residents routinely run errands on foot or cover medium distances by bike. Even small crafts or tasks like mowing the lawn are often done with traditional tools and equipment. In short, life is structured so that people use their hands and legs and spend a lot of time outdoors.
2: See yourself as a valuable part of the community
For people in the “Blue Zones,” it’s entirely natural to contribute to the functioning of their community. Whether through volunteering, a special talent, vocation, or family traditions, everyone has a fixed, meaningful place in the community, and no one is considered superfluous or burdensome.
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3: Put family at the center of life
Life in the “Blue Zones” is characterized by very close family ties. This means not only marrying or caring lovingly for one’s children but also integrating parents and grandparents closely into daily life. Residents in the studied regions often care for their family members at home rather than entrusting them to strangers.
4: Eat primarily plant-based
Meat is considered a delicacy and appreciated as such. The foundation of their diet is fruits, vegetables, and grains that grow in the immediate vicinity. They focus on what the current season offers. And not least: Highly processed, artificial, or imported foods have little significance in their daily diet. What is now called the “Clean Eating” trend has always been a way of life for people in the “Blue Zones.”
5: Eat little but regularly
The communal meal as a “daily little celebration” holds enormous importance in the “Blue Zone” regions. Such a culture of enjoyment does not accommodate XXL portions or mindless consumption of sweets and fast food.
6: If alcohol, then red wine
Apparently, a “glass in honor” contributes to cheerful evenings and thus also to a long life. At least it does no harm. What immediately caught the researching brothers’ attention regarding alcohol consumption in the “Blue Zone” was that instead of spirits and beer, good old red wine is usually preferred, naturally in moderate amounts. The scientific community still debates whether and how red wine, with its antioxidants and polyphenols, might contribute to health.
7: Be able to reduce stress purposefully
When stress becomes overwhelming, people in the “Blue Zones” immediately pull the emergency brake. They know when it’s time to retreat, relax, and consciously listen to their body’s signals. Above all, they know how to quickly restore relaxation: with a walk in nature, a nap, or retreating into a quiet prayer.
8: Believe in a higher, benevolent power and feel protected by it
“Blue Zone” residents live very traditionally and are exceptionally religious. It doesn’t matter which religion they are connected to. The mere belief that a higher power is linked to their own life is enough for them to feel secure, wanted, and well cared for. Additionally, religious communities with their gatherings can protect against loneliness.
9: Have friends you trust implicitly
When the going gets tough and you don’t know what to do, “Blue Zone” residents immediately know who they can turn to for help, even in the middle of the night. A solid community, close and long-lasting friendships, and a deep bond with one’s family form the social foundation. And this is primarily built on trust. It’s so deeply ingrained that it’s almost beyond their imagination to live without friends and family members.
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What do the rules tell us about a long life?
The conditions in the studied areas make it easier for people to lead a contented, meaningful life. For one, because they are not mega-cities, the sea is nearby, and cultures and ideas are maintained that are quite traditional but not restrictive to the residents. All of this, combined with sufficient exercise, productive activities, cheerful socializing, and regional foods, promotes a satisfied life. Those who are content are less likely to get sick. Those who are less likely to get sick live longer.
However, whenever there are simple explanations for a phenomenon, other scientists become alert. Australian researcher Saul Justin Newman took a closer look at the Blue Zones and found that in some cases, things were slightly altered, embellished, simplified, or omitted.2
However, Dan and Nick Buettner do not see themselves as scientists but as explorers, speakers, authors, and storytellers. And that’s exactly what they did with their “Blue Zone” travels, bringing back stories of people who are healthy, content, and old. In a way, a reminder of what truly makes a good life.