I’ve helped hundreds of Americans move abroad—this is the No. 1 overlooked country in Europe: ‘It checks a lot of boxes’

Like many Americans, I had always dreamed up moving to Europe. And in 2015, at 35, I decided to leave Texas for Spain.

Two years later, I founded She Hit Refresh, a community that helps women over 30 take the leap abroad. Since then, I’ve helped hundreds of women build new lives in countries like Portugal, Spain, France, Italy, and the Netherlands.

The most popular destinations among the women I work with tend to have warm weather and flexible visa options. Spain and Portugal top the list because they’re relatively affordable for Western Europe, enjoy a relaxed pace of life, and have residency pathways that don’t require you to be independently wealthy or retired.

One country that few Americans could probably find on a map, let alone consider moving to, is Albania. But that’s changing.

In recent years, I kept hearing about Albania from members of my community. A handful had moved there and couldn’t stop raving about it. Intrigued, I spent a month in Albania in 2024, mainly in the capital, Tirana, and along the coast. I wanted to see what the buzz was about, and what I found truly surprised me.

Albania may not be for everyone — no place is — but for many Americans dreaming of a soft landing, it checks a lot of boxes. Here’s why I consider it the No. 1 overlooked destination in Europe for those hoping to relocate from the U.S.:

It’s surprisingly affordable

Albania is one of the few places in Europe where you can still rent a comfortable apartment for under $500 a month, according to the women in my network. This low cost of living is one of the biggest reasons Americans are flocking there.

Take Cheryl Orlov, who moved from Redondo Beach, California, to Tirana. “Even though the cost of living is rising in Tirana, it’s still a fraction of what I paid in California,” she told me. Her rent for a two-bedroom apartment in Tirana, for example, is less than one sixth of what she’d been paying for a two-bedroom cottage in Redondo Beach before she left California in 2023.

Groceries, dining out, and healthcare are also much more affordable. For digital nomads and retirees alike, Albania offers a quality of life that’s increasingly out of reach in many U.S. cities.

You can stay for up to a year without a visa

One of Albania’s biggest advantages is that Americans can live there visa-free for up to 12 months, a rare benefit in Europe.

You can hop on a plane tonight and start your new life in Albania tomorrow, no paperwork required. This makes it ideal for those who want to “test drive” life abroad without navigating complex visa systems.

While in Tirana, I met with Denisa Kaca Bradley, founder of Expats in Albania, to learn more about immigration options. She explained that while staying beyond a year does require paperwork, it’s possible and her organization helps newcomers with the process.

At her weekly meetups, I met dozens of Americans: solo women, couples, and families. Many use Albania as a stepping stone. They stay for a year or two before moving on to another part of Europe once they’ve figured out the visa situation elsewhere. Others choose to stay long-term.

It’s naturally stunning

From the rugged Albanian Alps in the north to the turquoise waters of the Adriatic Sea in the west and the Ionian in the south, the country’s landscape is breathtaking.

During my trip, I drove down the Albanian Riviera and visited Saranda, a lively seaside town with a beautiful promenade. It was September and the weather was still warm enough to swim and sunbathe, but the beaches were practically empty — a rare treat compared to places like Spain or Italy. On a clear day you can see Greece in the distance! The island of Corfu is just a 30-minute ferry ride away.

I didn’t make it to the northern mountains, but they’re high on my list for next time. Remote villages, hiking trails, and gorgeous landscapes make it a dream for outdoor lovers.

It feels local, but has a growing expat community

Until the early 1990s, Albania was largely closed off to the world under a communist regime. Tourism has only really picked up in the last decade or so. As a result, Albania still feels authentically Albanian.

At the same time, Albanians are notably welcoming of Americans, something that surprised many expats I spoke with. The pro-America sentiment and friendliness to expats makes it easier for newcomers to feel at home and connect with the local community.

In cities like Tirana and coastal towns like Vlorë, there’s also a growing number of foreigners putting down roots. Like Monica Miranda, an American who moved from Jersey City, New Jersey to Vlorë at 43 with her dog. “I didn’t know much about Albania,” she told me. “But the moment I arrived, something clicked. One month turned into two.” Monica has now lived in Albania for nearly two years and recently received her five-year residency card.

“I’ve built a supportive community of expats from the U.S., the U.K., Australia, and Latin America,” she said. “We catch up a few times a week. It’s been an incredibly grounding experience.”

It may not be the first country that comes to mind, but for many Americans I’ve met, Albania has become the right place at the right time.

Cepee Tabibian is the founder of She Hit Refresh, a community and resource platform that helps women aged 30+ move abroad, and the author of ”I’m Outta Here! An American’s Ultimate Visa Guide to Living in Europe.” As the daughter of Colombian and Iranian immigrants, Cepee grew up in Houston, Texas, before becoming an immigrant herself in Spain.

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I’m a heart surgeon and not a fan of meat—6 high-protein foods I eat all the time

You don’t need to eat a big slab of meat every day to meet your protein needs. In fact, loading up on animal-based protein, especially from factory-farmed sources, can do more harm than good.

Studies show that an excessive amount of red meat can lead to increased inflammation, accelerated aging, and increased risk of chronic disease. One major culprit? A sugar molecule called “Neu5Gc,” commonly found in red meat. Your body sees it as a foreign invader, triggering an immune response that can lead to long-term inflammation.

Of course, you should always consult with your doctor before making any drastic changes to your diet. But for many people, plant-based protein can be a powerful alternative that’s packed with benefits like fiber, healthy fats, and anti-inflammatory polyphenols.

Plus, research has continuously shown that non-meat protein sources can be better for your health, longevity, and brain function. Here are six high-protein foods I love and recommend all the time — your body and brain will thank you.

1. Lentils

Lentils are my top choice when it comes to legumes. They’re one of the most protein-rich legumes, with fewer calories than most. They’re also higher in resistant starch and prebiotic fiber, which feed your gut microbiome.

Pro tip: Soak or pressure-cook lentils to reduce lectins, which can impact or slow down nutrient absorption. You can add lentils to soups, stews, or homemade veggie burgers.

2. Hemp protein

Hemp seeds are one of the rare plant-based proteins that contain all nine essential amino acids, making them a complete protein.

They’re rich in omega-3s, magnesium, and gut-friendly fiber. Just be sure to choose organic, cold-pressed hemp protein with no added sugars.

Pro tip: Trader Joe’s sells organic hemp protein power, which I like adding to smoothies. You can find hemp hearts at Costco — perfect on salads or roasted vegetables.

3. Barù nuts

Native to Brazil’s Cerrado region, Barù nuts pack more protein per serving than nearly any other nut. They’re also full of antioxidants and fiber, and have a satisfying, earthy crunch.

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Pro tip: You can usually find Barù nuts at grocery stores, but if you don’t, try looking online. I love snacking on a handful daily. They taste like a cross between peanuts and almonds.

4. Spirulina

This blue-green algae is one of the most protein-dense foods on the planet (by weight, it’s nearly 70% protein). It contains iron, B vitamins, and a powerful antioxidant called phycocyanin that helps support brain and immune function.

Pro tip: Try adding spirulina to your smoothies or juices. You can also substitute it with chlorella, another nutrient-rich algae, in powder or tablet form.

5. Flaxseed

Flaxseeds don’t get enough love, but they’re a fantastic source of plant protein, omega-3s, and lignans, which have hormone-balancing benefits.

When flaxseeds are in their whole form, you cannot digest their beneficial compound, so always choose ground flaxseeds.

Pro tip: I like to keep a bag of organic whole flax in the refrigerator and grind it as needed to ensure freshness (just like you’d only grind coffee beans right before brewing). Add to smoothies, sprinkle on salads, or try my cinnamon flaxseed mug in a muffin recipe for a quick, healthy breakfast.

6. Sorghum

Sick of quinoa or couscous? Sorghum is a protein-rich ancient grain with a subtly sweet, nutty flavor. One cup has 21 grams of protein (more than twice that of quinoa), and three ounces of sorghum has more iron than a serving of steak!

Even better? It’s a great source of polyphenols and one of the few lectin-free grains.

Pro tip: Use sorghum flour for gluten-free baking, or look for it in pasta form for a high-protein, plant-forward meal.

Dr. Steven Gundry, MD, is a former cardiac surgeon, founder of GundryMD, and author of the bestselling books ”The Gut-Brain Paradox″ and ”The Plant Paradox.” For over two decades, his research has focused on the microbiome’s role in chronic disease and longevity. He received his degrees from Yale University and the Medical College of Georgia, and completed his surgical residency at the University of Michigan. Follow him on Instagram @drstevengundry.

34-year-old and his family saved $60,000, quit their jobs to move to Taiwan for 13 months

Ever dreamed of taking a sabbatical from your career and traveling the world?

Jason Lee and his wife Katie did that when, in July 2024, they moved themselves and their son from Columbus, Ohio, to Taipei, Taiwan.

Jason and Katie, both 34, came up with the idea after they brought Forrest, now 6, to visit his paternal grandparents in Taiwan when he was an infant.

They spent eight weeks together while Jason took paternity leave and saw how special it was for his parents to bond with their grandson.

Jason tells CNBC Make It that during their tearful goodbyes at the airport at the end of the trip, “I just thought to myself, if I could make something happen where we could gift to [my parents] the extended amount of time that they could spend with this child, what a special moment that would be.”

At first he considered finding a way to move his career to Taiwan, until he realized he didn’t want to deal with its demanding work culture.

So, the couple decided to save up for a true career break so they could spend time with family in Taiwan without having to work.

A $60,000 investment

The couple spent the next five years saving up for their sabbatical.

They timed it so Forrest would be in Taiwan for his kindergarten year, and decided to spend 13 months abroad to match up with the academic year, plus summer breaks, to get him back stateside for first grade.

Jason and Katie drew up the numbers and set a goal to save $60,000 for the move.

Jason says he viewed the goal like any household would save up for a home renovation project, and they used the You Need a Budget app to track their savings.

They set themselves up so their stateside expenses would be minimal while they were in Taiwan. Both of their cars are paid off, and the mortgage on the starter house they bought in 2016 is $1,200 a month. Jason says a friend is renting the house from them to cover their mortgage and leasing one of the cars while they stay.

As for their stay, they rented an apartment and spent months preparing their paperwork. Jason used his Taiwanese passport (he was born there and moved to the U.S. when he was 9), Forrest got his own Taiwan passport, and Katie obtained a spousal visa.

By the summer of 2024, Jason quit his job in sales, and Katie left her work at a nonprofit.

‘This is not something that can afford to wait’

Jason says timing was important: Not only did he want to make sure Forrest had enough time with his grandparents and to adjust to kindergarten, but taking the leap was also crucial for himself, Katie and the grandparents.

“This is not something that can afford to wait,” Jason says. “If I don’t do this now, I will forever lose my 30s. And then when am I going to re-explore myself again? In my 40s? My 50s? By the time I retire in my 60s? I just didn’t feel like that was a good trade off.”

We are so happy right now, the happiest we’ve been as a family, and we are living our life on less than what we had before.

Jason Lee

American on a sabbatical in Taiwan

What’s more, he wanted to make sure that Forrest had time to interact with his grandparents while they are still in good health and mobile.

Overall, Jason says, “as I look back to this year and I think about all the trips we were able to do and all the memories we were able to make, it’s absolutely worth it.”

‘We are so happy right now’

In addition to spending more quality time with family, Jason set a few personal and professional goals for himself for his sabbatical.

He says his career break has given him time and energy to focus on his physical and mental health, such as going to the gym, meditating, eating healthfully and working with a psychiatrist for the first time, thanks to Taiwan’s universal health care system.

With more mental clarity, Jason says he’s turned his attention to what he wants out of his career. Prior to his break, he says he put a lot of pressure on himself to have a high-performing sales year; when that didn’t pan out, it took a toll on his sense of self.

“The whole last 10 years, I’ve been dictating my career next steps not based on what I want, but based on what the world or LinkedIn tells me I should want,” Jason says.

He realized he felt pressure to continue climbing the corporate ladder to earn higher titles and more money. “I just realized how much of that has set me up for being unhappy, when I don’t prioritize myself or what I want.”

By March, he sat down with Katie with a big realization that once they returned to the U.S., they were OK with not chasing the same salaries they had before.

“I realized that our family doesn’t need to make as much or more than what we made before in order to be happy,” Jason says. “We are so happy right now, the happiest we’ve been as a family, and we are living our life on less than what we had before.”

Returning to the U.S.

The Lees have big plans for their return to the states.

“The plan was always to return in August, but surprise, we got pregnant,” Jason says.

The couple had discussed having their second baby during their sabbatical, given Taiwan’s high quality of birthing and post-natal care for families.

Katie gave birth to their daughter, Ruby, in early July, so the family of four will return to the states in October when she has a passport and is able to travel.

Jason and Katie say their first career-related priority is for one of them to secure a job back in the U.S. as soon as possible to make sure their family has health insurance coverage. Jason says he’ll consider taking a lower-paying job that affords more flexibility, like with a company that makes it easier to work summers remote in Taiwan.

Katie, meanwhile, has spent her sabbatical drafting business plans for two startup ideas, a vending machine business and a play cafe for kids and their parents or caregivers, and hopes to continue building out those ideas in the U.S.

As for their journey so far, “it’s just been so transformative for the family,” he says.

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Couple makes $188,000 a year, but doesn’t ‘spend any money’: ‘We’re living too little of a life’

By some standards, Angela and Brian are fulfilling the American Dream.

The 52-year-olds were high school sweethearts, have been married for 28 years, raised four children and will soon be empty nesters. They have a net worth of $1.57 million, including nearly $900,000 invested.

But Angela isn’t satisfied with their life.

“I just worry that life is passing us by, and we can be doing and spending more on life,” she wrote in her application to appear on author and self-made millionaire Ramit Sethi’s “Money for Couples” podcast. The couple joined Sethi for a recent episode, seeking advice to work through differences in their feelings around money. Their last names were not used.

“We never eat out. Vacations are once a year. He always thinks we are poor. I need someone to tell him that we are OK money-wise,” Angela wrote.

Brian disagrees. “I think she feels that we’re at a comfortable place financially right now for our plan going forward,” he said on the podcast. “I don’t see that. I think we just need more. I wish I would’ve started [investing] much earlier.”

Here’s Sethi’s advice for them.

The ‘hidden cost’ of frugality

Brian and Angela earn $188,000 a year and have $294,000 in debt between their mortgage and car payments. Their fixed costs account for 72% of their monthly income.

Sethi generally recommends these costs not exceed 50% to 60% of your income, but Angela and Brian have been paying extra on their mortgage, so they have some wiggle room, he said.

However, Brian and Angela’s most frequent financial disagreements revolve around relatively small money decisions, like groceries and dining out.

Angela does the shopping and financial management, so she has a good idea of what they can afford, the couple told Sethi. But Brian constantly nitpicks her purchases. Angela wants to go out to dinner or drinks more frequently, but Brian almost always says no.

“We’re living too little of a life, is the problem,” Angela said. Sethi agreed, and said the shrinking “didn’t happen all at once. It happened $2 at a time.” That’s the “hidden cost of decades of frugality,” he added.

It’s wise to live within your means, no matter your income. But Brian’s frugality, including his resistance to spend on things that will make his wife happier, seems to come at the expense of their relationship, Sethi said.

“First, you [budget] for a reason. Then, you do it out of habit. And sometimes, you start to believe you don’t deserve anything else,” Sethi said. “It goes beyond saving money on coffee. And sometimes in situations like this, you start to realize how narrow your life has become.”

‘We just have to say yes’

While Angela would like to retire in the next five years, she fears Brian will feel like he needs to work “till he is 80,” she said.

Sethi walked the couple through retirement projections to show how their investments could change if they decide to put away more each month or retire later. But he warned that the financial logistics won’t matter so much if they can’t get on the same page about how they want to spend their time and money.

“The two of you have so many different options,” Sethi said. “But I don’t think any of it happens if you’re not actually connected, starting right now.”

In addition to showing them that they can afford the date nights and some of the immediate travel Angela would like to do, Sethi encouraged Brian to initiate planning nights out so he can get as excited about a date as Angela. And when Angela asks him to try a new restaurant or activity, “sometimes we just have to say yes and our feelings change later,” Sethi said.

Brian agreed he needs to “not give in, but compromise,” he said. “I think I need to be a better husband and compromise and rebuild the foundation of this relationship.”

Even if it’s small things like going out for coffee, planned activities together will help the couple start “getting those adventurous feelings back,” Sethi said.

They’re currently on track to have nearly $1.5 million in investments if they retire in five years and could see that value surpass $2 million if they wait 10 years. But either way, they are able to afford reasonable outings and activities, he told them.

“Whether it’s joining a group together or trying some new stuff, that brings you way closer,” Sethi said.

The Japanese art of ‘forest bathing’ can improve focus, lower stress

Forest bathing, or shinrin-yoku in its original Japanese, is a mindfulness practice that involves immersing oneself in nature. The decades-old practice pulls from research that shows that spending time in nature can help lower stress levels and improve focus.

Recently, forest bathing is growing in popularity, thanks in part to social media where people are sharing their experiences exploring forests and other green spaces and taking in all that they have to offer. Over 45,000 videos have been shared on TikTok with the tag #forestbathing. Users says they’ve seen an improvement to their mental health.

“It’s slowing down. It’s connecting to nature with all your senses. It’s just being in a natural setting and being present,” says Mark Ellison, a certified forest therapy guide and trail consultant, and founder of Pinnacle Forest Therapy.

“The key things are to find a place where you can spend some time uninterrupted, and then notice the things that are around you.”

Forest bathing can be done solo, or with a guide like Ellison. He helped found the first certified forest therapy trail in North Carolina at Pinnacle Park. There, Ellison guides people along the trail and encourages them to notice what they hear, see, smell and feel along the journey.

The experiences Ellison leads usually last about an hour and a half, and involve minimal talking to prioritize periods of reflection and meditation.

It can sometimes be an emotional experience, he says, with some people crying during the walks. “It’s really a contrast to how we typically spend our days, which are usually distracting and usually in stressful environments,” Ellison tells CNBC Make It.

“Some people seek that out as a way to deal with grief. I’ve guided a number of individuals and families who specifically came to go on the forest bathing experience, to remember someone who passed who was very connected to nature.”

Forest bathing can greatly benefit your mental health

When people spend more time in nature, it can have great benefits on how they feel, Ellison says.

“One of the key things about forest bathing and how it supports our mental health is that through using our senses, it helps us to really calm down,” he says.

“We’re always in a hurry, and we’re always connected to technology in our homes, and so [it’s] disconnecting from that.”

Ellison encourages people who forest bathe to turn their phones off or put them on silent if they feel comfortable doing so. Avoid “the temptation to take pictures and check social media and those sorts of things. Be fully engaged with what nature offers,” he says.

When you forest bathe, it can also enhance your attention span, he explains. This aligns with “attention restoration theory,” which was introduced by Stephen and Rachel Kaplan at the University of Michigan.

The theory suggests that “spending time in nature helps our attention capacities that we use on a daily basis, relax,” Ellison says.

“It keeps us engaged enough to be interested and not bored. But it lets our primary attention capacities rest. And so they’re like a muscle. When they get fatigued, they’re not as effective.”

‘Start in small doses’ and increase over time

To reap the benefits of forest bathing, you don’t have to head to a trail if you aren’t comfortable. Ellison emphasizes that it can even be done in your backyard or a local garden, and bringing a pal along could make the experience less scary.

The practice also doesn’t have to be 90 minutes to be beneficial, he adds.

“You could just go out in your backyard and just sit by a tree and just do 15 minutes. And then if you feel comfortable with that, continue on with longer periods of time out in nature,” Ellison says.

“Start in small doses and maybe keep a journal and just write down some of the things that you experience and notice while you’re out there.”

If you don’t have easy access to green spaces, Ellison recommends surrounding yourself with nature by getting plants for your space, hanging photos of beautiful landscapes on your walls or using them as screensavers and listening to nature-inspired sounds like ocean waves.