Podcast Summary: The Healthiest Countries in the World (and their diets!)

Podcast: The Dr. Gundry Podcast
Episode: EP 390.B — The HEALTHIEST Countries in the World (and their diets!)
Air Date: February 12, 2026
Host: Dr. Steven Gundry (Dr. G)

Episode Overview

In this “Quick Health Tip” episode, Dr. Steven Gundry investigates which countries truly lead the world in health and longevity, debunking common assumptions about “Blue Zones.” Drawing from his experiences, research, and discussions with health experts, Dr. Gundry explores the unique dietary and lifestyle habits in nations with the highest life expectancies, distilling practical health lessons listeners can incorporate into their lives.

Key Discussion Points & Insights

1. Rethinking “Blue Zones” Longevity

• Timestamp: 00:24–01:30
• Dr. Gundry challenges the widespread belief that so-called Blue Zones (notably, regions purported to have exceptional longevity due to unique diets) hold all the secrets to long life.
  • Quote:

    “You might think the world's healthiest countries and communities are all of the famous blue zones, but here's the twist… these places do not have exceptional longevity.” (00:24)

2. Andorra: Mediterranean Mountain Magic

• Timestamp: 01:30–03:10
• Andorra, a small nation in the Pyrenees, boasts the world’s highest life expectancy—nearly 90 years for both men and women. Dr. Gundry highlights key aspects:
  • Daily diet: Rich in olive oil, nuts, goat/sheep cheeses, yogurts, and fermented sausages—foods often advised against elsewhere.
  • Traditional lifestyles: Most residents are active sheep/goat herders, walking the mountainous terrain daily.
  • Physical activity: Regular walking tied to dramatically reduced mortality risk.
  • Quote:

    “These guys eat what everybody else says you shouldn’t eat—cheeses and sausages. But in fact, studies show that this diet produces some of the longest living people in the world.” (02:14)

3. Monaco: Mediterranean Salads, Seafood, and Fasting

• Timestamp: 03:10–05:05
• Monaco ranks second globally for lifespan.
  • Diet: High in fresh seafood, vegetables, olive oil; minimal sugar intake.
  • Unique custom: Patients in one Monte Carlo hospital receive a bottle of red wine.
  • Fasting: Intermittent fasting is common—supported by research from Dr. Valter Longo.
  • Dr. Gundry’s view: Good health in Monaco attributed more to diet than healthcare system.
  • Salad staples: Every meal comes with a salad loaded with cruciferous and chicory-family vegetables (arugula, radicchio, Belgian endive, frisée).
  • Quote:

    “Their olive oil use is exceptional, their fish and shellfish consumption is exceptional. As I’ve said many times before, they have a salad with every meal... I think that combination moved them to the top of the list, not their healthcare system.” (04:30)

4. Singapore: Policy, Mushrooms, and Curry

• Timestamp: 05:53–07:52
• Singapore’s longevity and health stem from both public health policy and diet.
  • Active urban design: City layout encourages walking/cycling; exercise is routine.
  • Diet: High in fresh produce, lean proteins; very limited processed sugar and fats.
  • Mushrooms: Significant studies link mushroom consumption to reduced Alzheimer’s risk.
  • Curry benefit: One curry meal per week correlates with reduced risk of Alzheimer’s and Parkinson’s—thanks to curcumin, turmeric, black pepper, garlic.
  • Quote:

    “A curry study was done in Singapore showing that people who had one curry meal per week had a dramatic reduction in Alzheimer’s and Parkinson’s disease. Just one curry meal a week.” (06:38)

5. Toulouse, France: The “French Paradox” Home

• Timestamp: 07:52–09:30
• Renowned for very low rates of heart disease despite higher intake of dietary fats (foie gras, sausages, cheese).
  • Diet: Moderate red wine (polyphenols), healthy fats (olive oil, foie gras).
  • Research: Foie gras diet shown to lower LDL (“bad” cholesterol) and raise HDL (“good” cholesterol).
  • Quote:

    “Believe it or not, there is actually a foie gras diet that has been shown to lower LDL cholesterol…and raise HDL cholesterol, promoting better vascular health.” (08:38)

6. Scandinavia: Roots, Berries, Trust, and Activity

• Timestamp: 09:30–11:21
• Scandinavians rank high in happiness and health due to diet and lifestyle.
  • Diet: Root vegetables, fatty fish (omega-3s), seasonal berries.
  • Health impact: Lowers inflammation, improves blood sugar even without weight loss.
  • Physical activity: “Open air living” culture means outdoor activities year-round.
  • Social trust: Strong social trust and community engagement reduce mental illness and stress.
  • Elder health: Nordic diet supports independent, active aging.
  • Quote:

    “Studies have shown that the Nordic diet supports better physical performance in older adults, ensuring independence and enhancing the quality of life as they age.” (10:50)
    “Quite frankly, that's exactly what we're trying to avoid is the sedentary being ended up in a nursing home that all of us fear the most.” (11:13)

Notable Quotes & Memorable Moments

• On debunking Blue Zones:

  “You might think the world's healthiest countries and communities are all of the famous blue zones, but here's the twist… these places do not have exceptional longevity.” (Dr. Gundry, 00:24)

• On Andorra’s surprising staples:

  “These guys eat what everybody else says you shouldn’t eat—cheeses and sausages. But in fact, studies show that this diet produces some of the longest living people in the world.” (Dr. Gundry, 02:14)

• On Monaco’s dietary secret:

  “I can tell you that it's their diet, not their healthcare system that's different.” (Dr. Gundry, 04:24)

• On the power of curry in Singapore:

  “Just one curry meal a week.” (Dr. Gundry, 06:40)

• On the French Paradox:

  “The Toulouse diet, despite being rich in what would appear to be horrible foods, actually is one of the best diets you can eat.” (Dr. Gundry, 09:25)

• On Scandinavian wellness:

  “They have incredible activity level even in the dark and cold... trust in one another and social engagement is associated with much lower rates of mental illness and stress.” (Dr. Gundry, 10:20)

Practical Takeaways

• Incorporate regular walking into your daily routine, regardless of terrain or climate, as in Andorra and Scandinavia.
• Don’t overlook traditionally “unhealthy” foods (like cheese or sausages) if consumed as part of a whole-food, active lifestyle.
• Add more olive oil, nuts, and vegetables from the chicory/cruciferous families (such as radicchio, arugula, Belgian endive) to your meals, emulating Monaco.
• Consider occasional fasting and regular salad intake.
• Explore a diversity of anti-inflammatory foods: fatty fish, root vegetables, and berries—hallmarks of the Nordic diet.
• Regularly include mushrooms and (mild) curries for potential brain health benefits, as done in Singapore.
• Enjoy moderate red wine (preferably polyphenol-rich) with meals, as practiced in Toulouse and Monaco.