Strictly Sardinia
Host: Claudia Tavani
Episode: How To Experience The Sardinia Blue Zone (October 30, 2025)

Episode Overview

This episode delves into the enchanting concept of the Sardinia Blue Zone—a cluster of small mountain villages where locals enjoy some of the longest lifespans in the world. Host and Sardinian local Claudia Tavani provides an insider’s guide to understanding the Blue Zone’s unique characteristics, the lifestyle secrets behind Sardinian longevity, and practical advice for visitors seeking an authentic experience in these special regions.

Key Discussion Points and Insights

What is the Sardinia Blue Zone? [02:00]

• Definition & Location

  • The Blue Zone is not the whole island, but specific mountain towns in Barbagia and Ogliastra “where people, especially men, reach 100 years old at rates that astonish researchers.” [01:15]
  • Notable villages: Villagrande Strisaili, Arzana, Talana, Baunei, Urzulei, Triei, Tiana, Ovodda, Ololai, Gavoi, Fonni, Mamoiada, Orgosolo, Oliena, and, since September 2025, Arzachena (in Gallura near the Costa Smeralda).

• Recognition

  • Sardinia was the first “Blue Zone” ever declared, a term coined by French scholar Michel Poulain and researcher Gianni Pes in the early 2000s.
  • "The locations are named Blue Zones after an anecdote... they just used a blue marker, draw circles on the map in order to identify the areas with the longest living populations." [04:30]
  • There are only five Blue Zones worldwide (others: Okinawa, Nicoya, Icaria, Loma Linda).

Why Do People Live So Long in the Blue Zone? [06:25]

• Diet

  • Simple, balanced diet—“rich in antioxidants and omega-3 acids, which are essential to a healthy heart.” [07:05]
  • No strict dietary rules: “They’re not vegan...they just eat a little bit of everything…prefer seasonings like olive oil over butter...small amounts of homemade and homegrown products like cheese, fruits, vegetables, and legumes.” [07:35]
  • Meat is eaten sparingly, often tied to religious festivities: “eating meat is a celebration.” [08:15]
  • Sardinian wine Cannonau is highlighted: “Its chemical compositions favor the body’s wellness, if drunk in moderate quantities.” [09:10]

• Exercise

  • Exercise isn’t formal: “Don’t think of anything like going to the gym...exercising comes very naturally when you live in more rural areas. They walk everywhere.” [09:45]
  • The landscape promotes activity: "Sardinia Blue Zone is very mountainous... they take a walk to go chat with their friends... quite strong people and quite fit." [10:15]

• Social Bonds & Family

  • Deep multigenerational bonds: “Family is everything for people in the Sardinian Blue Zone…two or three generations often live under the same roof.” [11:25]
  • Elderly are valued: “Older people…are integrated, a valued part of the family…no one…would ever think of placing family members that are older in older people’s residences.” [12:15]
  • Community life: “There is little space for individualism...older people are no exception.” [13:20]

• Stress-Free and No Smoking

  • “There is no smoking. That’s it. People from the Sardinia Blue Zone hardly ever smoke.” [14:40]
  • Laid-back lifestyle: “There is no rush to do anything, no social pressure…people from small towns aren’t obsessed with health...just live naturally, a healthier life.” [15:10]

How to Experience the Blue Zone as a Visitor [16:10]

• Setting a Good Base

  • Recommends basing in Nuoro or Orgosolo for an authentic stay; coastal options: Santa Maria Navarrese or Tortolì. [16:50]
  • "Spend 3-4 days in the area to enjoy a bunch of things.” [17:05]

• Key Activities

  • Autunno in Barbagia Festival: Held from September–December, rotates across villages. “This is your chance to observe local crafts tradition, listen to traditional singing, music, dancing.” [17:30]
  • Shepherd’s Lunch: “Have a shepherd’s walk and lunch or dinner…you sleep in very basic conditions, but it’s an interesting experience.” [18:05]
  • Ethnographic Museum of Nuoro: “One of the best museums in Sardinia to learn about local traditions.” [18:50]
  • Cooking Classes: “Cooking classes all over the island.” [19:10]
  • Hiking in Supramonte Region: Recommends Gorropu Gorge—one of Europe's deepest canyons. [19:30]

What to Eat and Drink in the Blue Zone [20:05]

• “No specific Sardinia Blue Zone recipe or diet…if they try to sell you that, they’re sort of preying on the fact that you’re a tourist.” [20:10]

  Local Specialties:

  • Culurgiones: Stuffed pasta from Ogliastra.
  • Pane Carasau: Traditional crispbread.
  • Pane Frattau: Layers of carasau, tomato sauce, pecorino, and poached egg.
  • Seadas: Fried pastries with cheese and honey.
  • Minestra di Merca: Soup with local cheese, typical of Barbagia.
  • Cannonau Wine: “Drink sparingly, as locals do.” [21:25]

Respectful Visiting: The "Respect Checklist" [22:15]

• Ask for permission before photographing people.
• Support small local producers.
• Stay at agriturismos.
• Keep noise down: “People here in Sardinia are not loud and you may want to adapt to that.” [22:40]
• Dispose of trash properly: “We are quite strict about recycling.” [22:50]

Tours and New Multi-Day Experience [23:15]

• Multi-day guided tour now available via Strictly Sardinia in partnership with Cancu Travels.
  • "Visits Cagliari, archaeological sites in South Sardinia, wine tasting...explores the churches of Dolianova and goes to the Sardinia Blue Zone." [23:40]

Notable Quotes & Memorable Moments

• On Blue Zone Life:
  • “They live free of major stressful events. There is no rush to do anything, no social pressure…They just live naturally, a healthier life.” [15:10]
• On Community:
  • “No one in the small towns of the Sardinian Blue Zone would ever think of placing the family members that are older in older people’s residences.” [12:15]
• On Visitors’ Expectations:
  • “There is no specific Sardinia Blue Zone recipe or diet…if they try to sell you that, they’re sort of preying on the fact that you’re a tourist.” [20:10]
• On Respectful Tourism:
  • “People here in Sardinia are not loud and you may want to adapt to that.” [22:40]
  • “We are quite strict about recycling and differentiating our garbage here in Sardinia.” [22:50]

Timeline of Key Segments

• 00:00 – Introduction and context
• 01:15 – Definition and location of the Blue Zone
• 03:55 – The Blue Zone concept and history
• 06:25 – Why people live so long in Sardinia
• 16:10 – How to visit and experience the Blue Zone
• 20:05 – What to eat and drink
• 22:15 – Respect checklist for travelers
• 23:15 – Guided tour options and new multi-day tour

Tone and Language

Claudia’s tone is personal, enthusiastic, and informative throughout, blending local pride with practical advice:
“I was born and raised in Sardinia and I still call it home… I have been to a bunch of those Blue Zone towns.”

Useful for Travelers Seeking:

• Authentic local experiences in Sardinia’s Blue Zone
• Understanding the lifestyle and culture behind Sardinian longevity
• Recommendations on food, festivals, respectful tourism, and stay options

For more in-depth tips, Claudia points listeners to her blog, Strictly Sardinia.