The Secrets of Blue Zones
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Ever wonder why some people live to 100 and still have the energy to climb a hill, tend a garden, or cook a giant family meal—while others can’t get out of bed and struggle with dementia or chronic illness?
I’m spending a month in Nicoya, Costa Rica—one of the world’s five Blue Zones—and I’ve got a front-row seat to the kind of life that leads to longevity and vitality. It’s not powered by supplements, 10-step biohacks, or “what I eat in a day” trends. People here live well by keeping things simple—and honestly, it’s a lot more fun that way.
Let’s talk about Blue Zones, why they matter, and how you can bring some of this magic into your own life—no matter where you live.
What’s a Blue Zone?
Blue Zones are places in the world where people regularly live to 90 or even 100—and do so without chronic disease, brain fog, or feeling like their best days are behind them.
There are only five:
Okinawa, Japan
Sardinia, Italy
Ikaria, Greece
Loma Linda, California
Nicoya Peninsula, Costa Rica (yep, that’s where I am!)
These aren’t “retirement communities”—they’re real-life places where the people move often, eat well, laugh a lot, and wake up each day with purpose.
Why Blue Zones Are a Big Deal
What’s cool about Blue Zones is that people aren’t doing anything extreme. There’s no fancy tech, no overhyped wellness routines, no obsessing over food labels. Instead, longevity is infused into their way of life. It’s the default setting.
They don’t just add years to life—they add life to years.
So what’s their secret?
What All Blue Zones Have in Common (AKA The Real Longevity Formula)
Across all five regions, researchers found nine core habits—called the Power 9. Here’s a quick and practical breakdown:
Move naturally: They walk, garden, carry things—no gym memberships required.
Know your purpose: They have a reason to get out of bed in the morning (ikigai in Japan, plan de vida in Nicoya).
Stress less: Whether it’s prayer, naps, tea, or grounding, they all have ways to downshift.
Eat until 80% full: It’s not about restriction—it’s about stopping before you’re stuffed.
Mostly plants: Beans, veggies, fruits, and healthy fats are staples.
Enjoy (a little) wine: A glass of red wine with friends is part of the daily rhythm in most Blue Zones.
Faith & spirituality: Most people belong to a faith-based community or spiritual practice.
Family first: Multigenerational living and strong family ties are the norm.
Social circles: They surround themselves with people who support healthy behaviors.
It’s not sexy. It’s not trendy. But it works.
What’s So Special About Nicoya?
After spending time here, I get it. Nicoya has this grounded, nourishing energy. I keep saying there seems to be a time warp—the days last longer and are sweeter. Here’s what makes this little slice of Costa Rica so unique:
Plan de vida: Elders feel useful. They’re still working, mentoring, showing up. They have a reason to keep going.
Hard water, soft hearts: The local water is high in calcium and magnesium, which supports bone density and cardiovascular health.
The “Three Sisters” diet: Corn, beans, and squash are daily staples—simple, filling, anti-inflammatory, and loaded with fiber.
Movement without trying: People walk everywhere. They chop wood, tend gardens, and move with purpose all day.
Family is everything. Grandparents live with their kids and grandkids. Meals are shared. Stories are passed down. It’s beautiful.
But here’s the real plot twist: No one here is trying to be healthy. They just are, because their life naturally supports it.
How to Bring Blue Zone Wisdom Into Your Own Life
You don’t need to relocate to a mountain village to benefit from these insights. Here’s how to start:
Start your day with purpose. Ask yourself: What gives my life meaning? Even small reasons matter—and setting this intention can shift the entire energy of your day. The best time to do it? Before you even get out of bed.
Move like it’s your job. Walk after meals. Take the stairs. Carry your groceries. Stretch at your desk. A life full of movement is one of the best prescriptions I can offer—and it’s free.
Eat more beans. Seriously. Beans are magic. Pair them with greens, herbs, and good fats. Your gut will thank you. For easier digestion and better nutrient absorption (without the bloating and gas), soak them for 8–12 hours before cooking—ideally overnight. Want more nutrition tips and food hacks? Stay tuned for my upcoming book!
Downshift daily. Meditate, ground, pray, breathe, nap—whatever works to lower your stress. You can influence your body’s physiological stress response, which can shift your emotional state.
Make time for authentic connection. Texting is not the same as sitting down face-to-face. Invest in your people. More people report feeling lonelier than ever—and chronic loneliness is just as harmful to your health as smoking 15 cigarettes a day. Prioritizing real, in-person connection isn’t just good for your soul—it’s medicine for your body, too.
Celebrate food without obsession. Eat slowly. Savor every bite. Let food be both nourishment and a sensory experience. Make it a ritual—not a source of restriction or punishment. Food is medicine, but it’s also meant to be enjoyed.
You don’t need to overhaul your entire life overnight. Start with one or two habits that feel doable—and let them take root. Small, consistent steps have the power to create lasting change in the trajectory of your health and longevity. Tiny shifts repeated daily can ripple out into major transformations over time. So, choose something that feels good and get started. Your future self will thank you.
Something Most People Don’t Talk About...
One underrated Blue Zone habit? Connection to the Earth.
Most people here walk barefoot in the dirt or sand every day. They eat food they’ve grown themselves. They rise with the sun and fall asleep under the stars. There’s a deep rhythm to the natural world—and their bodies are in sync with it. Even in my short time here, I’ve been going to bed earlier, waking up at sunrise, and feeling more grounded. My internal clock has quickly attuned to the natural pace of life here—and the shift is truly palpable.
And here’s another piece people miss: resilience. These people aren’t immune to hardship. They’ve lived through war, poverty, and loss. However, they have strong coping systems rooted in community, purpose, and a belief that life is still worth showing up for.
That’s the real magic.
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Final Thoughts from Nicoya
Being here has reminded me of something important about health: it’s not about the latest supplement, the wellness tech, or the next treatment trend. It’s about the daily habits, the thoughts you feed yourself, and how you live—consistently and intentionally. Health isn’t something to chase—it’s something to live. It’s not about how many years we can add but how fully we can show up for the years we already have.
Let’s stop overcomplicating wellness. Maybe the secret to a long, vibrant life isn’t in your next lab result or data tracker… it’s in the way you move, eat, connect, and live with intention.
Here’s to creating your own little Blue Zone—wherever you are.
With Love,
Rebecca Crawforth, NP
References
Buettner, D. (2008). The Blue Zones: Lessons for Living Longer from the People Who've Lived the Longest. National Geographic Books.Buettner, D. (2012). The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who've Lived the Longest. National Geographic Books.
Buettner, D. (2015). The Blue Zones Solution: Eating and Living Like the World's Healthiest People. National Geographic Books.Buettner, D. (2019). The Blue Zones Kitchen: 100 Recipes to Live to 100. National Geographic Books.
Buettner, D. (2023). The Blue Zones: Secrets for Living Longer. National Geographic Books.
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLOS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316
Poulain, M., Herm, A., & Pes, G. M. (2013). The Blue Zones: areas of exceptional longevity around the world. Vienna Yearbook of Population Research, 11, 87–108.
Rosero-Bixby, L. (2023). The vanishing advantage of longevity in Nicoya, Costa Rica: A cohort shift. Demographic Research, 49, 1–20.
