did you know that your body has an incredible built-in system to heal itself stay lean and even protect against diseases like cancer in this video we'll explore simple yet powerful daily habits inspired by five legendary Japanese scientists who have revolutionized our understanding of Health and Longevity we'll start with Dr yoshinori osumi the Nobel prizewinning scientist who uncovered autophagy a fascinating process where your cells selfclean and regenerate then we'll dive into the research of Dr takayuki teruya who studies the metabolic benefits of fasting and Dr shagi hinohara one of Japan's most respected longevity experts we also learn from Dr yumihara a renowned physician trusted by Japanese prime ministers and Dr homi shinya a pioneering gastroenterologist who emphasize the vital connection between good health enzyme foods and disease prevention by the end of this video you'll understand how autophagy works and more importantly how you can activate it in your daily life for Better Health and Longevity what is autophagy autophagy is your body's natural recycling system built-in detox that keeps your cells clean and efficient think of it as cellular housekeeping your body breaks down and removes damaged Parts making way for stronger healthier cells Dr yoshinori Yumi the Nobel prizewinning scientist discovered that autophagy becomes especially active during periods of fasting or stress helping your body repair itself maintain a healthy weight and lower the risk of diseases like cancer as Dr osumi emphasized in his Nobel lecture without autophagy our cells cannot survive this process is essential for keeping your body balanced energized and resilient one of Dr osi's core philosophies is that scientific progress thrives on collaboration and openness since his groundbreaking discovery countless scientists have expanded Research into the Practical applications of autophagy now widely recognized as being linked to aging cancer prevention neurodegenerative diseases and Immunity the key takeaway supporting your body's internal cleaning system both at the cellular and lifestyle levels is crucial for long-term health so how can we activate autophagy in our daily lives and harness its benefits it's easier than you think here are three Japanese longevity inspired diet and lifestyle tips backed by top Japanese scientists tip number one activate autophagy with intermittent fasting one of the most effective ways to trigger autophagy is intermittent fasting a practice that has been deeply woven into traditional Japanese Lifestyles for Generations but what exactly is intermittent fasting simply put it means creating a daily window of time where you don't eat allowing your body to shift from digestion to deep cellular repair many Japanese researchers inspired by Dr yoshinori osi's work advocate for a natural fasting period of 12 to 16 hours a rhythm that aligns with how older Generations in Japan naturally eat many Japanese Elders intuitively skip meals or maintain longer gaps between dinner and breakfast unknowingly supporting their bodies built in cleansing and renewal processes one leading scientist in this field is Dr takayuki teruya a Japanese researcher specializing in the metabolic effects of fasting his research highlights that fasting isn't just about weight loss it also enhances metabolism boosts antioxidant production and may even slow down aging there are three key insights from Dr tera's research metabolic activation during fasting Dr tua's Studies have shown that fasting stimulates various metabolic pathways leading to increased production of metabolites involved in energy production and antioxidant defense this suggests that fasting can rejuvenate metabolic processes and promote overall health antioxidant generation his Research indicates that fasting elevates levels of antioxidants which help neutralize harmful free radicals in the body this enhancement of the body's natural antioxidant capacity May contribute to the prevention of oxidative stress related diseases potential anti-aging Effects by activating specific metabolic reactions fasting may play a role in mitigating some effects of Aging Dr tera's findings suggest that the metabolic shifts induced by fasting could support cellular repair mechanisms and Longevity Dr tuya strongly advocates for the health benefits of fasting emphasizing its role in revitalizing metabolism strengthening antioxidant defenses and potentially extending lifespan so if you're looking for a simple science-backed way to improve your health consider incorporating intermittent fasting into your daily routine tip number two practice harachi Buu the second lifestyle tip is to embrace the traditional Japanese practice of harachi Buu which which means stop eating when you're 80% full rooted in Okinawan culture and supported by longevity studies this principle encourages mindful eating and calorie restriction without malnutrition allowing the body to enter cellular cleanup mode or autophagy this gentle calorie restriction combined with long overnight breaks from food reduces metabolic stress and gives your body more time for self-repair interestingly in okanawa a region renowned for its high number of centenarians and known as a Blue Zone people have naturally practiced this approach without even realizing it their tradition of having early light dinners and long periods without late night snacking essentially creates an overnight fasting window which naturally supports autophagy Dr shagi hinohara one of Japan's most respected doctors and Longevity experts was a living example of this philosophy he worked until the age of 105 advocating that staying engaged and never fully retiring keeps both the mind and body youthful his approach to diet was simple eat light avoid excess sugar and processed foods and follow harachi Buu eating until 80% full which he believed prevented excess weight gain and contributed to longevity Dr hinohara also promoted staying active taking the stairs instead of elevators and walking daily to maintain Vitality while he respected medicine he warned against over relying on doctors instead advocating for preventive care a positive mindset and taking personal responsibility for one's own health he also emphasized the importance of lifelong learning curiosity and having fun often saying that in enjoying life was the best way to forget pain for more insights check out my detailed video where I dive deeper into Dr HOH hara's remarkable wisdom number three tip Foods what food should we eat to fully activate autophagy to fully activate autophagy what we eat plays a crucial role in supporting this natural process Dr Yumi ishihara the personal doctor to Japan's prime minister and head of the ishihara clinic in Tokyo advocates for modified fasting as a powerful tool for health his regimen includes a liquid breakfast of freshly squeezed carrot or apple juice skipping lunch in favor of black tea with black sugar and ginger and consuming one solid meal per day this approach creates long fasting windows that naturally support cellular Rejuvenation and autophagy Dr ishihara often reminds us that most humans today eat too much and he emphasizes the importance of practices like harachi Buu eating until you're 80% full to encourage longevity and prevent overeating Dr ishihara's liquid breakfast of freshly squeezed carrot or apple juice is excellent way to break a fast these juices are packed with essential nutrients that support digestion and Recovery carrot juice rich in beta cartine vitamin A helps with skin ey health and liver detoxification while also offering an alkalizing effect on the stomach apple juice full of antioxidants like cortin restores electrolytes and supports good health with its natural pectin together these juices are gentle on the digestive system and provide quick nourishment without overwhelming your body to avoid blood sugar spikes it's best to drink a small amount first about half a glass and wait 10 to 20 minutes before eating solid foods pairing your juice with a handful of nuts or a spoonful of olive oil can help slow sugar absorption and keep your energy levels balanced another fantastic drink to support autophagy is black tea with black sugar and ginger this combination is warming nutritious and offers multiple health benefits black tea is Rich and antioxidants that support heart health and Metabolism while black sugar cazado is a natural alternative to refine sugar providing minerals like iron calcium and potassium Ginger adds powerful anti-inflammatory properties AIDS digestion improves circulation and boosts immunity this drink is great for providing gentle energy before fasting and it also works well after fasting to Aid digestion and replenish lost minerals in line with the advice from these researchers it's important to limit the number of solid meals you eat each day ideally one or two meals the emphasis should be on a plant-based whole food diet a traditional Japanese diet rich in vegetables seaweed fermented foods fish and legumes like soybeans natto and miso combined with whole grains such as brown rice and barley provides the nutrients your body needs to thrive while supporting autophagy doctor homi shinya a renowned Japanese American gastroenterologist promoted a diet rich in enzymes fresh vegetables and fruits and low in meat to maintain a healthy gut and prevent unnecessary metabolic stress his shinya biozyme theory advocat Ates for a plant-based diet that complements autophagy by supporting digestive health and reducing inflammation Dr shinya also believed in incorporating fasting into daily life he introduced the concept of the shinya little fast a 16-hour fasting period where you eat an early dinner and have a late breakfast the next day this practice gives your digestive system time to rest and supports internal cleansing which aligns with autophagy doctor shinya also emphasized the importance of hydration for metabolism and overall health he recommended starting the day with a couple of glasses of clean water on an empty stomach to help cleanse the body Japanese centa green tea rich in kakin antioxidants can also mildly support autophagy and overall health so it's a great option throughout the day importantly all these scientists agree that processed foods and excess sugar should be avoided overc consumption of refined sugars and white flour can cause insulin spikes which suppress autophagy processed meats and chemical additives also harm good health and Metabolism so it's best to steer clear of these Foods by following these principles embracing intermittent fasting eating plant-based Whole Foods and avoiding excess sugar and processed foods you can activate autophagy and let your body naturally repair itself