The Ikigai Diet

Japan has a national healthcare system, and every municipality provides its residents with free annual medical check-ups and consultations. In the United States, this is done by private doctors — and it's not free. At my latest check-up consultation, I received a health pamphlet with personalized recommendations on diet, exercise, and alcohol intake. Some of the advice is specific and unique to our town in Shiga Prefecture — one of the longest-living regions in the world. For example, they recommend a walking exercise inspired by a Sengoku warlord who walked 670 kilometers across Japan. The dietary advice includes Ichi Ju San Sai (one soup, three dishes), the principle of Shindofuji (eating locally and seasonally), and a low-salt miso soup recipe. These are the kinds of recommendations you simply don't get in the West. In this video, I'm sharing exactly what's inside that pamphlet — straight from the world's longevity capital.

Why Japan Gives Everyone This Secret Health Report (And the US Doesn't)
https://youtu.be/EFwwazVHxZo

1 day ago | [YT] | 9

The Ikigai Diet

For 5 years straight, my doctor has looked at my checkup results and said the same thing: "Whatever you're doing, keep doing it." No medications. No supplements. And yes — I eat carbs. In this video, I walk you through my annual medical checkup from age 60 to 64. You'll see my waist-to-height ratio holding steady under 0.50, my triglyceride-to-HDL ratio in elite territory (all under 1.0), and my HbA1c and fasting blood sugar defying the insulin resistance that doctors expect with age. The results stunned my doctor — but not for the reason you might think.

My Doctor Was Stunned: Zero Visceral Fat for 5 Years in My 60s
https://youtu.be/9hFT1lGYMpw

1 week ago | [YT] | 7

The Ikigai Diet

Ayase Ueda, Japan's World Cup hero who scored twice against Tunisia, has a secret weapon — and it's not what you think. The Dutch League's top scorer (25 goals this season) comes from Mito City, Japan's natto capital. His wife regularly shares the natto dishes she prepares for him on Instagram. But is natto actually giving him an edge on the pitch?
In this video, I break down exactly how natto supports athletic performance.
Japan's World Cup Hero Eats This Every Day: It's Natto
https://youtu.be/aLvXfVx1bPk

3 weeks ago | [YT] | 10

The Ikigai Diet

We talk a lot about circadian rhythm — the 24-hour clock. But there's another rhythm your body follows, and almost nobody in the health and longevity space is discussing it: your circannual rhythm — the body's internal calendar that tracks the seasons. In this video, I'll explain what circannual rhythm is, how it affects your sleep, mood, and metabolism. You have disconnected yourself from this seasonal rhythm in modern living, which is causing dysfunction in your body. I'll share with you how to reconnect to this natural rhythm. One of the ways is to practice morning sunlight exposure at equinoxes and solstices, and that is why I'm waking up at sunrise on June 21st. And finally, I'll share why the 2026 summer solstice is particularly special.

Why I'm Waking Up at Sunrise on June 21st (Reset Your Circannual Rhythm)
https://youtu.be/BrZ3dcNuuIY

4 weeks ago | [YT] | 8

The Ikigai Diet

What if there's a Japanese cardio method that burns MORE belly fat than the popular Japanese Walking Technique — without the high-intensity strain on your body after 60? In this video, I introduce Japanese Jogging — a Zone 2-based cardio approach rooted in Japanese longevity science that outperforms Interval Walking Training for visceral fat loss, especially for people over 50 or 60. Here's why Japanese Jogging wins:
🔥 FatMax Advantage — Zone 2 cardio is where your body burns the highest percentage of fat as fuel. Japanese Jogging keeps you in this zone longer than IWT's high-intensity intervals.
🔥 Lower Cortisol — IWT's Zone 3-4 intensity elevates cortisol, the hormone that promotes visceral fat storage. Japanese Jogging keeps cortisol naturally low.
🔥 Higher Weekly Volume — More total time in the fat-burning zone means more visceral fat lost over time.

If you've been doing the Japanese Walking Technique and want to take your results further — or if you're simply looking for a sustainable, joint-friendly cardio practice that works with your body after 60 — this video is for you.

This New Japanese Cardio Burns MORE Belly Fat Than Japanese Walking
https://youtu.be/OAsT1xXACM0

1 month ago | [YT] | 6

The Ikigai Diet

I made a mistake about the Japanese Walking Technique — and I want to correct it. I thought the brisk walking part of the Interval Walking Training was Zone 2 cardio. But it is not, it is Zone 3 to 4. And I think many other people who have shared this walking method on YouTube have made the same mistake. That means the Japanese Walking as we know it isn't what we think it is. It isn't a gentle walking method; it is almost like HIIT.

So, to gain the claimed benefits, you need to increase the intensity, which probably means you need to run, instead of brisk walking, depending on your fitness level.

However, my personal recommendation is to keep it as it is at Zone 2, especially for people over 60.

In this video, I am breaking down how this misinterpretation has occurred among health and wellness creators in the West, why I think it was named Interval Walking Training in Japan, even though the intensity is higher than what most people in the West associate with brisk walking, and finally, why I think it is better to keep the intensity at Zone 2.

The One Japanese Walking Technique Mistake That Holds Most People Back
https://youtu.be/8ujklz4hXs8

1 month ago | [YT] | 7

The Ikigai Diet

Most people trying to lose visceral fat are told two things: intermittent fasting and hard exercise. But what if there's a smarter, more practical way — using three specific Japanese habits that work together in just 14 hours? In this video, I share 3 Japanese combinations that can help you destroy visceral fat more effectively than 16:8 intermittent fasting — without skipping breakfast, without going to the gym, and without the willpower battle that makes most people give up.
Here's the 14-hour sequence:
Natto at dinner (7pm) — The spermidine in natto sets the timer to activate autophagy in the morning, your body's natural fat-clearing process.
Japanese Walking Technique, fasted (7am) — A structured interval walking method developed by Professor Hiroshi Nose at Shinshu University. Just 30 minutes of alternating brisk and slow walking, fasted, targets visceral fat directly by flipping the AMPK switch.
Green tea with EGCG (8am) — One cup of matcha or powdered green tea adds EGCG to extend an adrenaline boost initiated by Japanese Walking and further burn the stored fat.
One hour later — you're at 14 hours fasted and ready for breakfast before 10am.
Unlike 16:8 fasting, this method keeps you aligned with your circadian rhythm, occupies your mind during the fast, and is far easier to practice daily. A method you actually do every day beats a method you abandon after three days.

These 3 Japanese Combinations Destroy Visceral Fat Better Than Intermittent Fasting
https://youtu.be/_i-3JTmsIWA

1 month ago | [YT] | 13

The Ikigai Diet

Can you mix Bacillus subtilis with other bacteria to make yogurt? Most people assume the answer is yes — but today I explain why it is almost always no, with one powerful exception. In this Fermentation Q&A, I answer the question I receive most often about natto yogurt: Can you mix Bacillus subtilis with other bacterial strains? I start by explaining why combining Bacillus subtilis with Koji — two of Japan's most powerful fermentation cultures — is actually counterproductive. In fact, sake brewers in Japan are not even allowed to eat natto, that is how dominant Bacillus subtilis is in a fermentation environment. But there is one exception: Bifidobacteria. But only if you apply one trick.


📌 What you will learn:
Why Bacillus subtilis overpowers most other bacteria
Why Bacillus subtilis and Koji are incompatible
How you should separate fermentation jars for Koji, yogurt, and natto
Why Bifidobacteria is the one exception
The special trick that enables the co-fermentation of natto bacteria and bifidobacteria
How this yogurt supports butyrate production and gut microbiome health

Can You Mix Natto with Other Yogurt Strains? Fermentation Q&A
https://youtu.be/NIftQ3MmRv0

1 month ago | [YT] | 8

The Ikigai Diet

If you're over 50 and eating natto for protein, you might be getting only half the benefit. Here's why: regular natto beans alone don't give you a complete amino acid profile. But when you ferment soybeans with brown rice — something most people have never heard of — the protease from Bacillus subtilis pre-digests the rice protein alongside the soy protein, creating a synergistic complete protein that your muscles can absorb far more efficiently. I'm Sachiaki Takumiya, the author of Natto Unleashed, and in this video I'll show you exactly how to make brown rice natto at home using wild plants.

Homemade Natto: This Recipe Builds Muscle 2X vs Regular Natto
https://youtu.be/61dV-dF5fEc

1 month ago | [YT] | 12

The Ikigai Diet

Natto is one of Japan's most powerful fermented foods — but its amino acids are incomplete. It's rich in lysine but missing methionine. Brown rice has the exact opposite profile. When you ferment them together, the protease pre-digests both into a complete protein your body absorbs more easily than just mixing rice and beans in a bowl.


But that's just benefit #1. Brown rice natto also gives you the fiber and probiotics that animal protein can't offer, it feeds your butyrate-producing "longevity bacteria" in ways regular natto doesn't, and eating it cold creates resistant starch that feeds those same bacteria even further.

In this video, I walk through all four benefits — and explain why this one combination may be the most underrated food for anyone over 60.

Brown Rice Natto: Japan's Complete Protein Hack
https://youtu.be/mCFpmVTiolg

1 month ago | [YT] | 8