Lecture Notes: Japanese Health and Longevity Practices

Introduction

• The human body has a self-healing system that can help stay lean and protect against diseases.
• Inspired by five Japanese scientists who have advanced understanding of health and longevity.

Key Scientists and Their Contributions

Dr. Yoshinori Osumi

• Nobel Prize-winning scientist.
• Discovered autophagy: a process where cells self-clean and regenerate.
• Emphasized that autophagy is crucial for cellular health, weight maintenance, and disease prevention.

Dr. Takayuki Teruya

• Focuses on the metabolic benefits of fasting.
• Advocates for intermittent fasting to boost metabolism, increase antioxidants, and potentially slow aging.

Dr. Shagi Hinohara

• Respected longevity expert.
• Belief in staying active and engaged to maintain youthfulness. Advocated for eating until 80% full (hara hachi bu).

Dr. Yumihara (Yumi Ishihara)

• Renowned physician, emphasizes fasting and diet for health.
• Promotes a regimen of carrot or apple juice and limited solid meals.

Dr. Homi Shinya

• Gastroenterologist, focuses on gut health through enzyme-rich diets.
• Supports fasting and plant-based diets for digestive and overall health.

Key Topics

Autophagy

• Definition: Body's natural recycling and detox system for cell cleansing.
• Active during fasting or stress events.
• Essential for cellular balance, energy, and resilience.

Intermittent Fasting

• A key method to activate autophagy.
• Suggested fasting window: 12-16 hours.
• Benefits: Improved metabolism, enhanced antioxidant production, potential anti-aging effects.

Hara Hachi Bu

• Practice of eating until 80% full.
• Encourages mindful eating and calorie restriction.
• Naturally supports autophagy and helps in longevity, as seen in Okinawa's centenarians.

Dietary Suggestions

• Modified Fasting: Liquid breakfast and limited solid meals.
• Juices: Carrot and apple juice for nutrient-rich start without overwhelming digestion.
• Tea: Black tea with black sugar and ginger for metabolic support and energy.
• Plant-Based Diet: Rich in vegetables, seaweed, legumes, and whole grains.
• Hydration: Start day with water, include green tea for antioxidants.

Foods to Avoid

• Processed foods and excess sugar.
• Refined sugars and white flour due to insulin spikes that suppress autophagy.
• Processed meats and additives harmful to health.

Conclusion

• Embrace intermittent fasting and plant-based diets.
• Avoid processed foods and excess sugars to activate autophagy and support natural body repair.