Dr. Hinohara also advocated staying active, taking the stairs instead of elevators, and walking daily to maintain vitality. While he respected medicine, he cautioned against excessive reliance on doctors, instead promoting preventative care, a positive mindset, and personal responsibility for one’s own health. He emphasized the importance of lifelong learning, curiosity, and enjoyment, often saying that enjoying life was the best way to forget pain.
Third tip: foods to favor
Dr. Yumi Ishihara, personal physician to the Japanese Prime Minister and director of the Ishihara Clinic in Tokyo, advocates modified fasting as a powerful tool for health. Her 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 extended fasting windows that naturally support cellular rejuvenation and autophagy.
Dr. Ishihara often points out that most humans eat too much today and emphasizes the importance of Hara Hachi Bu in encouraging longevity and preventing overeating.
Juices to break a fast : Carrot juice is excellent for skin and eye health, as well as liver detoxification, while also having an alkalizing effect on the stomach. Apple juice, rich in antioxidants like quercetin, restores electrolytes and supports gut health thanks to its natural pectin. These juices are gentle on the digestive system and provide quick nutrition without overloading 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 food. Adding a handful of nuts or a spoonful of olive oil to your juice can help slow down sugar absorption and keep your energy levels balanced.
Black tea with ginger and black sugar : This combination is warming, nutritious, and offers multiple health benefits. Black tea is rich in antioxidants that support heart health and metabolism, while black sugar (muscovado) is a natural alternative to refined sugar, providing minerals like iron, calcium, and potassium. Ginger adds powerful anti-inflammatory properties, aids digestion, improves circulation, and boosts immunity.
The traditional Japanese diet
In line with these researchers’ advice, it’s important to limit the number of solid meals you eat each day, ideally to one or two. The focus should be on a whole, plant-based diet. A traditional Japanese diet rich in vegetables, seaweed, fermented foods, fish, and legumes, natto, and miso, combined with whole grains like brown rice and barley, provides the nutrients your body needs to thrive while supporting autophagy.
