Lecture Notes: Japanese Health and Longevity Practices

Introduction

• Our body has an innate system to heal itself, stay lean, and protect against diseases like cancer.
• The lecture explores daily habits from five Japanese scientists who have advanced our understanding of health and longevity.
• Focus on autophagy, fasting, and dietary practices.

Key Scientists and Concepts

Dr. Yoshinori Osumi

• Nobel prizewinner who discovered autophagy.
• Autophagy: Cellular self-cleaning and regeneration.
  • Essential for cell survival and health.
  • Becomes active during fasting or stress.
  • Helps in weight maintenance and reducing disease risks.
• Importance of collaboration in scientific progress.

Dr. Takayuki Teruya

• Studies metabolic benefits of fasting.
• Fasting Benefits:
  • Metabolic activation: Increases metabolite production for energy and antioxidants.
  • Antioxidant generation: Elevates antioxidant levels to combat free radicals.
  • Potential anti-aging effects: Supports cellular repair and longevity.

Dr. Shagi Hinohara

• Longevity expert, lived until 105.
• Advocated for:
  • Light eating; avoid excess sugar and processed foods.
  • Staying active, taking stairs, and daily walking.
  • Preventive care and positive mindset over relying solely on doctors.

Dr. Yumi Ishihara

• Personal doctor to Japan's prime minister.
• Focuses on Modified Fasting:
  • Liquid breakfast (carrot/apple juice), skipping lunch.
  • Emphasizes eating until 80% full (harahachi bu).
  • Supports autophagy and prevents overeating.

Dr. Homi Shinya

• Gastroenterologist, introduced Shinya Biozyme Theory.
• Emphasized a plant-based diet with enzymes, fresh produce.
• Promoted hydration and starting the day with water.
• Introduced "Shinya Little Fast" (16-hour fasting).

Lifestyle Tips for Activating Autophagy

Tip 1: Intermittent Fasting

• Practice of fasting for 12 to 16 hours.
• Allows cellular repair and rejuvenation.
• Common in traditional Japanese lifestyles.

Tip 2: Harahachi Bu

• Eat until 80% full.
• Encourages mindful eating and calorie restriction.
• Practiced in Okinawa, associated with longevity.

Tip 3: Diet to Support Autophagy

• Foods to eat:
  • Fresh carrot/apple juice, black tea with sugar and ginger.
  • Plant-based foods, vegetables, seaweed, legumes like soybeans.
• Foods to avoid:
  • Processed foods, excess sugars, refined sugars, and white flour.
  • Processed meats and chemical additives.

Conclusion

• By embracing these dietary and fasting practices, one can activate autophagy and naturally support the body's healing and longevity processes.