The HEALTHIEST Countries in the World (and their diets!) - Dr. G's Quick Health Tip | EP 390.B

Summary

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)

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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.

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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)

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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)

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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.

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Transcript

[A]

Welcome to the Dr. Gundry podcast, where Dr. Steven Gundry shares his groundbreaking research from over 25 years of treating patients with diet and lifestyle changes alone, Dr. Gundry and other wellness experts offer inspiring stories, the latest scientific advancements, and practical tips to empower you to take control of your health and live a long, happy life.

[B]

Now, you might think the world's healthiest countries and communities are all of the famous blue zones, but here's the twist, and you may have read the chapter in Gut Check, these places do not have exceptional longevity. And believe it or not, the ones that do have exceptional longevity don't eat what is described as blue zone people eating. Now, Sardinia may be the one exception, so stay tuned to discover which countries really lead the pack in health and more importantly, how you can adapt their diet and lifestyle habits to boost your own well being. All right, first on our list is Andorra, a little tiny gem nestled between France and Spain in the Pyrenees mountains. Now, this is a little tiny country, but it boosts the highest life expectancy in the world, with many citizens living into their 90s. In fact, both men and female have late 80s, like 89.5% average lifespan. It's the longest average lifespan of any country. Now, interestingly enough, their Andorrans embrace a diet rich in olive oil, nuts. But get this, they eat a ton of goat and sheep cheeses and yogurts, and they eat sausages several times a day. These sausages have been traditionally prepared using fermentation techniques. And just so you realize, 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. By the way, they live in a mountainous community, and most of them are sheep and goat herders walking up and down the hills every day. And walking is by far one of the best ways to reduce your mortality. Now, so this is not a typical Mediterranean diet, but we'll get to the Mediterranean diet with the next country. All right, the next country or principality is Monaco. And in Monaco is Monte Carlo, perhaps best known for its casinos. But it actually has an exceptional healthcare system and preventive care. And Monte Carlo residents have the second highest lifespan of any country. Study. Now, I've had the pleasure of operating many times in a hospital where there is an amazing surgeon who trained me in one of his operations, Vincent Dore. Interestingly enough, at Vincent Dors Hospital, which is literally a half a block from the casino, patients get a lot of fresh seafood, vegetables, olive oil, and minimal sugar. And get this, every patient is gifted with a bottle of red wine from Dr. Dorr's own vineyard. Now, periodic fasting is also very common in Monte Carlo and research by my colleague Dr. Valter Longo from USC shows that the practice of intermittent fasting can low risk of chronic diseases and slow the aging process. Now, Dr. Longo thinks that their good health is due to their extremely good health care system. He and I disagree because having eaten and lived right next door to Monte Carlo, I can tell you that it's their diet, not their healthcare system that's different. Their olive oil use is exceptional. They their fish and shellfish consumption is exceptional. And as I've said many times before, they have a salad with every meal. And that salad is loaded with vegetables that are part of the not only cruciferous family like arugula, but loaded with inulin containing foods from the chicory family. In fact, I have never had a salad in the south of France or in Italy or in Monte Carlo that doesn't have radicch, Belgian endive, frise or other of the chicory family vegetables. And I think that combination moved them to the top of the list, not their healthcare system.

[C]

Doctor Gundry here. I want to give a big thanks to all of you who are listening to my podcast right now. To show my thanks, we're giving listeners the chance to win free Gundry MD products formulas designed to support cheap gut health, inflammation, energy and healthy aging. Here's all you need to do. Leave a positive review for this podcast on Apple Podcasts. Then take a screenshot of your review and email it to podcastr gundry.com that's it. You'll be entered for a chance to win a free prize that can help support your health from the inside out. So don't overthink it. Leave a review, send the screenshot and you could be our next winner.

[B]

Foreign. Something that might surprise you. Singapore Singapore has rapidly emerged as one of the world's most prosperous countries with an outstanding healthcare system and quite a commendable diet. Singapore's public health initiatives promote regular exercise and limit unhealthy food options through effective, almost draconian public health policy. If you've ever been there, I call it Disney World on Steroids. The urban design actually encourages walking and cycling, fostering active outdoor living. The Singapore diet is rich in fresh produce, lean proteins and very limited access to processed sugars and fat. Studies reveal that the fiber rich and low sugar diet in Singapore significantly reduces the risk of diabetes and cardiovascular diseases. And interesting, some very interesting studies have come up looking at the Singapore diet. People who eat a lot of mushrooms dramatically lowered their risk of developing Alzheimer's disease. And 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. Of course, curry has multiple good compounds such as curcumin, turmeric and black pepper and garlic. And these compounds are notable for their effect on good brain health. Finally, I want to bring up one city that I visited for a nutrition conference. Toulouse, France, home of the Airbus Corporation. Now, Toulouse is known for the French paradox because surprisingly, Toulouse has incredibly low rates of heart disease. In fact, the lowest rate of heart disease in all of France, which has a notably low rate of heart disease despite a higher dietary fat intake. Toulouse is the home of foie gras. Toulouse is the home of sausages and cassoulet. The residents savor moderate amounts of red wine rich in polyphenols, complemented by healthy fats from olive oil and foie gras. Believe it or not, there is actually a foie gras diet that has been shown to lower LDL cholesterol, the quote, bad cholesterol, and raise HDL cholesterol, promoting better vascular health. So the Toulouse diet, despite being rich in what would appear to be horrible foods, actually is one of the best diets you can eat. And by the way, Toulouse is kind of around the corner from where we started. Andorra. Maybe those cheese eaters and sausage eaters and foie gras eaters and red wine drinkers know something that we ought to pay attention to. Finally, Scandinavia. Now, it's no surprise that Scandinavia almost always ranks among the happiest and healthiest regions of the world. They always top the scale for high life satisfaction and excellent healthcare. And the Nordic diet has become now famous because it really focuses on the use of root vegetables, fatty fish and seasonal berries. Now, studies have shown that this diet can significantly lower inflammation and improve blood sugar regulation, even in individuals who do not lose weight. The beneficial effects have been attributed to the unique combination of the dietary fats, which are higher in long chain omega 3 fats and lower in omega 6 saturated fats. Now, interestingly enough, a study involving participants over the age of 50 showed that those who followed a Nordic dietary pattern actually improved their cholesterol levels and had better blood sugar regulation compared to a control group. Now, the concept of open air living encourages year round outdoor activities. And if you've ever been there, both in the summer and winter as I have, these guys are out no matter what the temperature is and they have incredible activity activity level even in the dark and cold. There's also an amazing high level of social trust and as I mentioned before, trust in one another and trust in social engagement and outdoor engagement is associated with much lower rates of mental illness and stress. Plus, studies have shown that the Nordic diet supports better physical performance in all older adults, ensuring independence and enhancing the quality of life as they age. And 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.

[D]

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[A]

I hope you enjoyed this episode of the Dr. Gundry podcast. If you did, please share this with family and friends. You never know how one of these health tips can completely transform someone's life when you take the time to share it with them. There's also the Dr. Gundry Podcast YouTube channel where we have tens of thousands of free health insights that can help you and your loved ones live a long, vital life. Let's do this together.

[E]

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