While Americans struggle with a life expectancy of 78.4 years, residents of tiny Monaco—smaller than Central Park—live to an average of 86.5 years.
Americans are dying nearly a decade earlier than people in the world’s longest-living regions, despite spending more on healthcare than any other nation.
The 11 specific daily habits practiced by Monaco residents that could add years to American lives, backed by longevity research from Blue Zones worldwide.
The Monaco Longevity Advantage
Here’s a fact that will shock you: While Americans die at 78.4 years old, people in Monaco live to 86.5. That’s eight extra years of life. Eight more years to see your grandkids grow up. Eight more years to travel. Eight more years to do what you love.
What makes this even more amazing? Monaco is tiny. Only 39,000 people live there. It’s smaller than most American suburbs. But this small size makes it perfect for studying longevity. Every person matters. Every habit shows up in the data.
Monaco has the highest life expectancy at 86.50 years, while life expectancy in the U.S. increased to 78.4 years in 2023. The gap is real. And it’s growing.
You might think it’s just money. Sure, Monaco is wealthy. But money alone doesn’t buy eight extra years. The real secret lies in daily habits. Simple things anyone can do.
Research proves that genes control only 20% of how long you live. The other 80% comes from lifestyle choices. What you eat. How you move. Who you spend time with. Monaco residents have cracked this code.
The Danish Twin Study established that only about 20 percent of how long the average person lives is dictated by genes, while about 80 percent is influenced by lifestyle and environment. This connects Monaco to Blue Zones research worldwide. These are places where people live the longest, healthiest lives on Earth.
Your daily habits matter more than your DNA. Monaco proves it.
Habit #1: Eat Beans Every Single Day
Want to know the #1 food that adds years to your life? Beans. Not expensive superfoods. Not fancy supplements. Just simple, cheap beans.
People in Monaco eat beans daily. It’s part of their Mediterranean lifestyle. But here’s what’s shocking: The long-lived populations in these blue zones eat at least four times as many beans as we do, on average. Four times more!
Americans think beans are boring. We eat them maybe once a week. Meanwhile, people in the world’s longest-living places eat them every single day. There’s a reason for this.
Beans are the cornerstone of every longevity diet in the world: black beans in Nicoya; lentils, garbanzo, and white beans in the Mediterranean; and soybeans in Okinawa. Every Blue Zone has beans as their main protein source.
The numbers don’t lie. One five-country study, financed by the World Health Organization, found that eating 20 grams of beans daily reduced a person’s risk of dying in any given year by about 8%. That’s massive.
Here’s why beans work so well: On average, they are made up of 21% protein, 77% complex carbohydrates (the kind that deliver a slow and steady energy, rather than the spike you get from refined carbohydrates like white flour), and only a few percent fat. They’re perfect fuel for your body.
Start with half a cup of cooked beans daily. Add lentils to your soup. Throw garbanzo beans in your salad. Mix black beans with rice. Your body will thank you with extra years of life.
Habit #2: Follow the 80% Rule at Every Meal
Americans have a problem. We eat until we’re stuffed. We clean our plates no matter how big they are. Then we wonder why we feel tired and gain weight.
Monaco residents do something different. They stop eating when they’re 80% full. Not completely full. Just satisfied.
This comes from Japan. They call it “hara hachi bu.” The Okinawans tend to follow the 80% rule, which they call “hara hachi bu.” This means that they stop eating when they feel 80% full, rather than 100% full. It’s practiced in all the world’s longest-living places.
Think about it. When you eat until you’re 100% full, you’ve eaten too much. Your body works overtime to digest all that food. You feel sluggish. Your organs get stressed.
But when you stop at 80%, something magical happens. This prevents them from eating too many calories, which can lead to weight gain and chronic disease. You stay energized. Your body thanks you.
The 80% rule creates natural calorie restriction. You’re not counting calories or following strict diets. You’re just listening to your body’s real signals.
Here’s how to start: Use smaller plates. Your brain thinks you’re eating more food. Eat slowly. Put your fork down between bites. A number of studies have also shown that eating slowly can reduce hunger and increase feelings of fullness, compared to eating rapidly.
Pay attention to how you feel. When you start feeling satisfied (but not full), stop eating. This takes practice. Americans are trained to eat until we’re uncomfortable. Break that habit. Your waistline and your lifespan will improve.
Most importantly, trust the process. People in Monaco have used this method for generations. It works.
Habit #3: Make Your Diet 90% Plant-Based
Here’s something that will surprise you: People in Monaco eat meat, but not the way Americans do. We put a huge steak on our plate and add vegetables as sides. They do the opposite.
In Monaco, vegetables are the star. Meat is more like a seasoning. Think of it as flavoring, not the main event. This simple switch adds years to your life.
The Monaco diet focuses on fresh vegetables, fruits, whole grains, and nuts. They get to eat fresh seafood, vegetables and fruits, as well as olive oil, nuts and whole grains. Fish shows up 2-3 times per week maximum. Red meat? Maybe once a week, if that.
Herbs like parsley, dill, mint, thyme, and rosemary are the most common herbs in Aaron’s meals. These aren’t just for flavor. They’re packed with compounds that fight aging.
Here’s the shocking part: Studies have found that middle-aged people who consumed the equivalent of a cup of cooked greens daily were half as likely to die in the next four years as those who ate no greens. Half as likely to die. That’s huge.
Americans think salads are boring. People in Monaco make vegetables exciting. They use fresh herbs, good olive oil, and seasonal produce. Every meal becomes a celebration of plants.
Start simple. Fill half your plate with vegetables first. Then add your protein. Make meat the side dish, not the main course. Your body will feel the difference within weeks.
Habit #4: Take a Daily Nap
Americans think napping is lazy. We push through afternoon tiredness with coffee and energy drinks. Meanwhile, people in Monaco take daily naps and live eight years longer. Who’s really winning here?
The Mediterranean siesta isn’t just tradition. It’s medicine. A number of studies have shown that daytime naps, known in many Mediterranean countries as “siestas,” have no negative effect on the risk of heart disease and death and may even reduce these risks.
But here’s the catch: timing matters. Naps of 30 minutes or less may be beneficial, but anything longer than 30 minutes is associated with an increased risk of heart disease and death. Short naps help. Long naps hurt.
Think about your natural energy. Around 1-3 PM, you hit a wall. Your body wants rest. Instead of fighting it, Monaco residents listen to their bodies. They rest for 20-30 minutes.
This isn’t just about feeling better. Naps reduce stress hormones. They lower blood pressure. They help your heart recover from the morning’s activities. Your body uses this time to repair and recharge.
Americans are scared to nap because they think it will hurt their nighttime sleep. Research shows the opposite. Short afternoon naps improve sleep quality at night.
Here’s how to start: After lunch, find a quiet spot. Set an alarm for 20 minutes. Close your eyes. Even if you don’t fall asleep, the rest helps. Your heart rate slows. Your stress drops. You wake up refreshed instead of exhausted.
Habit #5: Drink Red Wine with Meals
This might be the most controversial habit on the list. Americans either avoid alcohol completely or drink too much. People in Monaco have found the sweet spot that actually extends life.
People in Monaco have a glass of red wine with every meal. Not shots at a bar. Not wine alone on the couch. They drink one glass with food, surrounded by family and friends.
The key is moderation and context. One glass for women, two for men daily maximum. Research has shown that the safest level of drinking is none. Addictive substances such as tobacco and alcohol increase the risk of cancer, heart disease, and more. But moderate consumption in the right setting may be different.
A couple of studies have shown that drinking moderate amounts of red wine is associated with a slightly longer life. The antioxidants and polyphenols in red wine fight inflammation. They protect your heart and brain.
But context matters. Evidence does not support drinking alcohol for the sake of health, but limited intake of alcohol may take place in the context of a generally healthful lifestyle and healthy weight.
Monaco residents don’t drink to get drunk. They drink to enhance meals and social connection. The wine comes with food, family, and conversation. It’s part of a healthy lifestyle, not a replacement for one.
If you don’t drink alcohol, don’t start. But if you do drink, consider the Monaco approach. One glass with dinner. With food. With people you care about. Make it special, not mindless.
Habit #6: Walk Everywhere Instead of Driving
Americans drive everywhere. To the store three blocks away. To the mailbox at the end of the driveway. We’ve engineered movement out of our lives. Then we pay for gym memberships to get it back.
People in Monaco do the opposite. Monaco is only 0.78 square miles. You can walk across the entire country in 30 minutes. This compact size forces residents to walk everywhere. And their bodies thank them for it.
They tend to move purposefully rather than to reach a predetermined step count. For example, someone in a blue zone might walk or cycle to get from one place to another rather than commute by car. This is natural movement, not forced exercise.
The difference is huge. In Nicoya, Costa Rica, people find purpose and joy in completing daily physical chores such as sweeping, walking to various destinations, tending to cattle and hand-washing their clothes. Movement is built into their day.
Americans spend 90% of our time indoors. We sit in cars, sit at desks, sit on couches. Monaco residents live outside. They walk to shops, walk to visit friends, walk for pleasure.
Here’s what’s interesting: they don’t think of this as exercise. It’s just life. In the Blue Zones, people don’t exercise purposefully by going to the gym. Instead, it’s built into their daily lives through gardening, walking, cooking, and other daily chores.
Start small. Walk to the corner store instead of driving. Take the stairs instead of the elevator. Park further away from building entrances. These tiny changes add up to big health benefits. Your heart, joints, and brain will all get stronger without you even trying.
Habit #7: Tend a Garden Daily
Here’s something Americans have forgotten: growing your own food is medicine. We buy vegetables from stores that traveled 1,500 miles to reach us. Meanwhile, people in Monaco grow herbs on their windowsills and vegetables in small gardens.
In Okinawa, Japan, most people tend gardens daily, growing produce they consume and share with their neighbors. This isn’t just about fresh food. It’s about daily movement, sun exposure, and stress relief all rolled into one.
Think about what happens when you garden. You bend, reach, dig, and carry. Your muscles work without it feeling like exercise. You get vitamin D from sunlight. Your hands touch soil, which reduces stress hormones. You grow food that’s free from pesticides and chemicals.
Americans spend money on gym memberships and therapy sessions. Monaco residents get both benefits from their gardens. The physical activity keeps their bodies strong. The connection to nature calms their minds.
You don’t need acres of land. Start with herbs on your kitchen counter. Basil, parsley, and mint are easy to grow. Move to a few tomato plants on your patio. Then expand as you get comfortable.
Fresh herbs taste better than dried ones. Fresh vegetables have more nutrients than store-bought ones. But the real benefit is the daily ritual. Ten minutes in your garden each morning sets a peaceful tone for your entire day.
Habit #8: Prioritize Social Connections
Americans are lonely. We eat dinner alone while watching TV. We work from home without seeing other people for days. We wonder why we feel depressed and anxious.
People in Monaco do the opposite. They eat meals together. They gather for celebrations. They check on elderly neighbors. Their social connections are strong, and it shows in their lifespan.
Lonely people are expected to live 8 fewer years. Eight years! That’s the same gap between Monaco and America. Loneliness literally kills you.
Monaco residents have built-in social connections. Multi-generational families live close together. Grandparents help raise grandchildren. Adult children care for aging parents. Everyone has a role and feels needed.
They share meals regularly. Not quick snacks while standing in the kitchen. Real meals where people sit down, talk, and connect. Food becomes a reason to gather, not just fuel for your body.
Americans think social media replaces real relationships. It doesn’t. You need face-to-face connections. You need people who know your name and care about your day. You need hugs, laughter, and shared experiences.
Start small. Eat one meal per week with family or friends. Put away phones during meals. Ask questions and really listen to answers. Join a club or volunteer group where you see the same people regularly.
Building real relationships takes time. But the payoff is huge. Strong social connections boost your immune system, reduce stress, and add years to your life.
Habit #9: Limit Added Sugar to 7 Teaspoons Daily
Here’s a shocking fact: Americans eat 22 teaspoons of added sugar every day. That’s more than three times what people in the longest-living places consume. People in the blue zones eat sugar intentionally, not by habit or accident. They consume about the same amount of naturally occurring sugars as North Americans do, but only about a fifth as much added sugar—no more than seven teaspoons of sugar a day.
The difference isn’t willpower. It’s awareness. Most of our sugar is hidden. It’s in bread, pasta sauce, salad dressing, and yogurt. We don’t even taste it, but our bodies pay the price.
Too much sugar in our diet has been shown to suppress the immune system. It also spikes insulin levels, which can lead to diabetes and lower fertility, make you fat, and even shorten your life. Sugar isn’t just making you gain weight. It’s aging you faster.
Monaco residents eat sugar, but they’re smart about it. They have dessert with dinner, not as a snack. They choose fresh fruit over candy. They read labels and avoid foods with added sugars.
Natural sugars in fruit are fine. Your body handles them well because they come with fiber, vitamins, and water. The problem is added sugars in processed foods.
Start reading labels. Sugar hides under many names: high fructose corn syrup, cane juice, dextrose, and dozens more. If sugar (in any form) is in the first three ingredients, find a different product.
Replace sugary drinks with water. Choose plain yogurt and add your own fruit. Buy unsweetened foods when possible. Your taste buds will adjust within two weeks. Foods will start tasting sweeter naturally.
Habit #10: Embrace Purposeful Living
Americans retire at 65 and wonder what to do with themselves. We lose our sense of purpose and our health declines rapidly. People in Monaco approach aging differently. They stay engaged in meaningful activities their entire lives.
People in Blue Zones tend to have a life purpose, known as “ikigai” in Okinawa or “plan de vida” in Nicoya. This isn’t just nice to have. Purpose literally keeps you alive longer.
Think about the Monaco lifestyle. Older residents mentor younger ones. They share their knowledge and experience. They stay involved in family decisions and community activities. They feel needed and valued.
Purpose doesn’t have to be grand. It can be simple. Caring for grandchildren. Tending a garden. Teaching a skill to others. Volunteering at a local charity. The key is feeling like your life matters to other people.
Americans often tie purpose to their jobs. When the job ends, they feel lost. Monaco residents find purpose in relationships and community. These don’t disappear when you retire.
Purpose also provides stress relief. When you focus on helping others or working on something meaningful, you worry less about your own problems. Your stress hormones drop. Your health improves.
Start by asking: What gets you excited to wake up in the morning? What skills or knowledge do you have that could help others? How can you contribute to your community? Find something that connects you to other people and makes you feel useful.
Habit #11: Use Olive Oil as Primary Fat
Americans cook with vegetable oil, butter, and margarine. We spread mayo on sandwiches and use salad dressings full of processed oils. Meanwhile, people in Monaco use one fat for almost everything: olive oil.
Extra virgin olive oil is the cornerstone of longevity in our diets. This isn’t just tradition. It’s science. Olive oil contains heart-healthy monounsaturated fats and powerful antioxidants that fight inflammation.
The difference in quality matters. Extra virgin olive oil comes from the first pressing of olives. It keeps all the healthy compounds. Refined oils are processed with heat and chemicals, destroying most benefits.
Monaco residents use olive oil for everything. They cook with it, dress salads with it, and drizzle it on vegetables. They don’t worry about the calories because healthy fats help you feel full and satisfied.
Americans fear fat because we’ve been told it makes us gain weight. But your body needs healthy fats to function. They help you absorb vitamins, build healthy cell membranes, and produce important hormones.
Replace butter with olive oil when cooking vegetables. Use olive oil and vinegar instead of bottled salad dressing. Drizzle olive oil on bread instead of spreading butter. The flavor is better and your heart will thank you.
Buy extra virgin olive oil in dark bottles. Light breaks down the healthy compounds. Store it in a cool, dark place. Use it within six months of opening for maximum benefits.
Your taste buds might need time to adjust. But once you get used to the rich, fruity flavor of good olive oil, processed fats will taste artificial and bland.
Conclusion
Monaco’s 8-year longevity advantage comes from simple daily habits that Americans can adopt, focusing on Mediterranean diet principles, natural movement, social connections, and purposeful living.
“Start with just one habit this week—try adding a half-cup of beans to your daily meals or taking a 20-minute post-lunch walk. Small changes compound into life-changing results.”
