Just Eat These Every Day Like Japan’s Oldest Doctors – Science Says You Could Live to 100

Wonder why so many people in Japan live to be 100 or more? It’s not about fancy diets or intense workouts. Instead, it comes down to a few simple daily habits, things that are just part of everyday life in Japanese culture. And science backs it up!

Your body has its own built-in way to stay lean, healthy, and strong. It’s called autophagy, your body’s natural self-cleaning and repair system.

Below, you’ll learn about the groundbreaking research of Nobel Prize-winning biologist Dr. Yoshinori Ohsumi, who discovered how autophagy works. You’ll also learn from other legendary Japanese doctors who’ve dedicated their lives to helping people live longer and feel better.

It all starts with what you eat, and when you eat it.

What Is Autophagy? The Nobel-Winning Science Explained

Think of autophagy as your body’s own cleaning crew. It goes through your cells, clears out the old or damaged parts, and recycles them to create fresh, healthy ones. Pretty cool, right?

This process is called autophagy, and in 2016, a Japanese scientist named Dr. Yoshinori Ohsumi won the Nobel Prize for discovering how it works. He found that our cells can actually “eat themselves” in order to stay clean and healthy.

Autophagy plays a big role in keeping your body in good shape. It helps with repairing cells, keeping your metabolism balanced, and even lowering the risk of diseases like diabetes and cancer.

As Dr. Ohsumi said, without autophagy, our cells simply wouldn’t survive. Since his discovery, other researchers have taken his work further, figuring out practical, everyday ways to turn on this self-healing process.

Let’s take a look at the habits that can help make it happen.

Activate Autophagy with These Japanese Longevity Secrets

1. Try Intermittent Fasting

One of the easiest ways to switch on autophagy is through fasting. When you take a break from eating, your body stops focusing on digestion and starts focusing on deep cellular repair.

This habit is actually pretty common in Japan, especially among older generations. Many elders naturally leave long gaps between dinner and breakfast, giving their bodies time to clean and heal.

Dr. Takayuki Teruya, a Japanese researcher, found that fasting helps your body in some amazing ways. It:

• Boosts your metabolism

• Increases your body’s natural antioxidant levels

• Helps fight off free radicals (which can cause aging and disease)

These benefits make fasting a powerful tool for long-term health and even anti-aging.

How to Start:

You don’t have to do anything extreme. Try a simple 12 to 16-hour fast each day. For example, eat dinner by 7 p.m. and wait until 7 a.m. or later the next morning to eat again. That’s it! This gives your body time to enter repair mode.

Also See: These 6 Foods Will Burn Fat and Heal Your Body, Says a Fasting and Nutrition Expert

2. Practice Hara Hachi Bu — Stop at 80% Full

This powerful habit comes from Okinawa, a region known for its high number of people living past 100. People there follow the practice of Hara Hachi Bu, which means: “Stop eating when you’re 80% full.”

It’s a form of mindful eating that naturally reduces how many calories you take in, without leaving you undernourished. And yes, it helps trigger autophagy too.

Dr. Shigeaki Hinohara, one of Japan’s most famous doctors, lived to 105 and worked nearly until the end of his life. He believed in:

• Eating lightly

• Avoiding excess sugar and processed foods

• Staying active and engaged with life

It takes about 20 minutes for your stomach to tell your brain that it’s full. If you stop eating when you feel about 80% satisfied, you give your body time to catch up. This helps prevent overeating and reduces stress on your digestive system.

How to Start:

Slow down. Eat without distractions. Pay attention to how your body feels. Once you’re no longer hungry (but not yet stuffed), stop eating. You’ll feel lighter, more energetic, and your body will thank you.

3. Eat Foods That Help Your Body Clean and Heal Itself

What you eat matters just as much as when you eat. Some foods can actually support your body’s natural ability to clean out damaged cells and repair itself.

And according to several respected Japanese doctors, a plant-rich, enzyme-focused diet is one of the best ways to do it.

Dr. Yumi Ishihara’s Modified Fasting Approach

Dr. Yumi Ishihara, a well-known physician in Japan, recommends a gentle form of fasting. Her method is simple and easy to follow:

• Start your day with a liquid breakfast, like fresh carrot or apple juice

• Skip lunch, or have just black tea with ginger

• Eat one solid meal per day (usually dinner)

This creates a long fasting window, giving your body extra time to heal and reset.

Why this works:

🥕 Carrot juice: Packed with beta-carotene, great for liver detox

🍎 Apple juice: Full of antioxidants that support gut health

🍵 Ginger tea: Helps with digestion, circulation, and reduces inflammation

It’s a gentle way to give your system a break, while still getting essential nutrients.

Related: I Avoid These 5 Foods & My Body Feels 30 Years Younger, Says a Harvard Genetics Professor

Dr. Hiromi Shinya’s Enzyme-Rich Diet

Dr. Hiromi Shinya, a world-renowned gastroenterologist, focused on how food impacts gut health and longevity. His advice is to keep it simple, clean, and mostly plant-based. Here’s what he recommends:

• Load up on fresh vegetables, fruits, and whole grains

• Eat fermented foods like miso and natto (great for digestion)

• Limit meat, sugar, and processed foods

• Start each day with two glasses of clean water

• Drink green tea throughout the day for antioxidants

He also suggests a “little fast”: eat an early dinner, then a late breakfast the next day. This creates a 16-hour fasting window, giving your gut time to rest and repair, which also supports autophagy.

More Foods That Promote Autophagy

Modern science has identified several natural compounds in foods that can help stimulate this cellular process. Adding these to your diet can provide an extra boost.

You Don’t Have to Overhaul Your Life to Be Healthier

Getting healthier doesn’t mean making big, drastic changes. In fact, the Japanese approach to longevity is all about mindfulness, balance, and small habits you can stick with.

By trying things like intermittent fasting, eating just the right amount, and choosing more plant-based, natural foods, you can help your body do what it was built to do: heal, repair, and stay strong.

Start small. Maybe today you can let your body fast just one extra hour in the morning. Or maybe you add an extra handful of colorful veggies to your dinner. That’s all it takes to begin!