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Japanese Oldest Doctors: Just Eat These Every Day and You Will Live to 100

Japanese Longevity Secrets: Unlocking Autophagy for Health and Vitality

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Ark
June 05, 2025

Did you know your body has an incredible built-in system to heal itself, stay lean, and even protect against diseases like cancer? This remarkable process, known as autophagy, is your body’s natural recycling system—a cellular detox that keeps your cells clean and efficient. In this article, we’ll explore simple yet powerful daily habits inspired by five legendary Japanese scientists who have revolutionized our understanding of health and longevity. By the end, you’ll understand how autophagy works and how to activate it in your daily life for better health and a longer life.

What is autophagy?

Autophagy, derived from the Greek words for “self-eating,” is your body’s cellular housekeeping system. It breaks down and removes damaged cell components, making way for stronger, healthier cells. Dr. Yoshinori Ohsumi, a Nobel Prize-winning scientist, discovered that autophagy becomes especially active during fasting or stress, helping your body repair itself, maintain a healthy weight, and lower the risk of diseases like cancer. As Dr. Ohsumi emphasized in his Nobel lecture, “Without autophagy, our cells cannot survive.” This process is essential for keeping your body balanced, energized, and resilient.

Dr. Ohsumi’s groundbreaking work showed that autophagy is linked to aging, cancer prevention, neurodegenerative diseases, and immunity. His philosophy of scientific collaboration has inspired countless researchers to explore practical applications of autophagy. The key takeaway? Supporting your body’s internal cleansing system—both at the cellular and lifestyle levels—is crucial for long-term health.

Here are three Japanese longevity-inspired diet and lifestyle tips, backed by top scientists, to help you activate autophagy and harness its benefits.

Tip 1: Activate Autophagy with Intermittent Fasting

One of the most effective ways to trigger autophagy is intermittent fasting, a practice deeply woven into traditional Japanese lifestyles. Intermittent fasting involves creating a daily window—typically 12 to 16 hours—where you don’t eat, allowing your body to shift from digestion to deep cellular repair. Many Japanese elders naturally follow this rhythm by skipping meals or maintaining long gaps between dinner and breakfast, unknowingly supporting their body’s cleansing and renewal processes.

Dr. Takayuki Teruya, a Japanese researcher specializing in the metabolic effects of fasting, highlights that fasting does more than aid weight loss. His research reveals three key benefits:

  • Metabolic Activation: Fasting stimulates metabolic pathways, increasing the production of metabolites involved in energy production and antioxidant defense, rejuvenating metabolic processes.

  • Antioxidant Generation: Fasting elevates antioxidant levels, neutralizing harmful free radicals and potentially preventing oxidative stress-related diseases.

  • Anti-Aging Effects: By activating specific metabolic reactions, fasting may support cellular repair mechanisms and promote longevity.

Dr. Teruya advocates for fasting as a science-backed way to revitalize metabolism, strengthen antioxidant defenses, and potentially extend lifespan. To incorporate intermittent fasting, try eating within an 8-hour window (e.g., 10 AM to 6 PM) and fasting for the remaining 16 hours.

Tip 2: Practice Hara Hachi Bu

The second tip is to embrace Hara Hachi Bu, a traditional Okinawan practice meaning “stop eating when you’re 80% full.” Rooted in Okinawan culture—a Blue Zone renowned for its high number of centenarians—this principle encourages mindful eating and gentle calorie restriction without malnutrition. By eating lighter meals and avoiding late-night snacking, you reduce metabolic stress and give your body more time for cellular cleanup through autophagy.

Dr. Shigeaki Hinohara, one of Japan’s most respected longevity experts who worked until age 105, was a living example of this philosophy. He advocated for light meals, avoiding excess sugar and processed foods, and following Hara Hachi Bu to prevent weight gain and promote longevity. Dr. Hinohara also emphasized staying active—taking stairs instead of elevators, walking daily, and maintaining a positive mindset. He believed lifelong learning, curiosity, and enjoying life were key to staying youthful, famously saying, “The best way to forget pain is to have fun.”

Tip 3: Eat to Support Autophagy

What you eat plays a crucial role in activating autophagy. Dr. Yumihiro Ishihara, a renowned physician trusted by Japanese prime ministers, promotes a modified fasting regimen to support cellular rejuvenation. His approach includes

  • Liquid Breakfast: Start the day with freshly squeezed carrot or apple juice. Carrot juice, rich in beta-carotene and vitamin A, supports skin, eye health, and liver detoxification. Apple juice, packed with antioxidants like quercetin, restores electrolytes and aids gut health with natural pectin. Drink half a glass, wait 10–20 minutes, and pair with nuts or olive oil to stabilize blood sugar.

  • One Solid Meal per Day: Limit solid meals to one or two daily, focusing on a plant-based, whole-food diet. A traditional Japanese diet rich in vegetables, seaweed, fermented foods (like natto and miso), fish, legumes, and whole grains like brown rice and barley provides essential nutrients while supporting autophagy.

  • Black Tea with Black Sugar and Ginger: This warming drink is rich in antioxidants, supports heart health, and aids digestion. Black sugar (kurozato) provides minerals like iron and calcium, while ginger’s anti-inflammatory properties boost immunity.

Dr. Hiromi Shinya, a pioneering gastroenterologist, further emphasizes a plant-based diet rich in enzyme-heavy foods like fresh vegetables and fruits. His “Shinya Biozyme Theory” advocates for low-meat diets to maintain gut health and reduce inflammation. Dr. Shinya’s “Little Fast”—a 16-hour fasting period with an early dinner and late breakfast—gives the digestive system a rest, aligning with autophagy. He also recommends starting the day with clean water to cleanse the body and drinking Japanese sencha green tea, rich in catechin antioxidants, to mildly support autophagy.

Foods to Avoid

All these scientists agree: avoid processed foods, excess sugar, and refined flour. These cause insulin spikes that suppress autophagy and harm gut health. Processed meats and chemical additives should also be minimized to reduce metabolic stress.

Conclusion

By embracing intermittent fasting, practicing Hara Hachi Bu, and eating a plant-based, whole-food diet, you can activate autophagy and let your body naturally repair itself. Inspired by the wisdom of Dr. Yoshinori Ohsumi, Dr. Takayuki Teruya, Dr. Shigeaki Hinohara, Dr. Yumihiro Ishihara, and Dr. Hiromi Shinya, these simple habits can help you unlock your body’s built-in system for health, vitality, and longevity. Start small—try a 12-hour fasting window or a mindful meal—and watch your body thrive.

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