The 333rd Post and the Updated Version of The Ikigai Diet

I am so excited to announce that I have updated The Ikigai Diet book on my 333rd post.

Yes, this is the 333rd post since I began this blog.

As you know I started doing intermittent fasting in February, and have incorporated autophagy in the Ikigai Diet since then. Therefore I decided to update the book to add that element.


The changes I made are

Chapter 4 How to Optimize Fermented Foods to Activate Autophagy

Chapter 10 The Seven Foods That Will Age You Faster

Chapter 11 The Secret of Japanese Longevity: How Over What

Chapter 12 Adding Hygge to the Japanese Diet

Chapter 13 Ikigai diet menus

Chapter 14 Ikigai Exercises

In chapter 4, I introduced the concept of autophagy and how fermented foods can activate autophagy.

In chapter 10, I added some sentences about David Sinclair in the section on meat.

In chapter 11, I added intermittent fasting in the section on fasting,

In chapter 12 I added intermittent fasting in the section on Hare and Ke.

If you practice intermittent fasting your menu for lunch and dinner changes, so for Chapter 13, I rewrote the whole chapter.

In chapter 14, I added HIIT.

In many ways, the Ikigai Diet has been upgraded to near perfection. In the last 6 months, I have read countless books and watched videos on cutting-edge research on immortality, longevity, and health,  and I can’t think of anything else to add at this point( what has been discovered so far). If you practice it, your path toward longevity is all set. You can not fail.

Autophagy, along with sirtuin, seems to be the key to expanding your lifespan, and practicing intermittent fasting, especially the Hare and Ke Intermittent Fasting, with proper exercise is the most effective way of activating it.

The proper exercise means the combination of Nordic walking and HIIT.

And yet, how you eat is crucial. This adds the wings to a tiger.

Unfortunately, many people are not getting the diet correct even though they are practicing intermittent fasting and exercises. Even the ketogenic diet, which is often practiced with intermittent fasting doesn’t seem to be sustainable in terms of gut microbiota and Shindofuji. I’ll talk more about it in another post.

You need to know autophagy-activating foods, as well as creating a balance between autophagy and mTOR.  Also,  how to feed your gut microbiota, meaning how to have a good relationship with micro-organisms, that includes how to produce food, too, and that is where Shindofuji comes in.

Everything is connected; the macro world and the micro world, and this is where mere science has limitations; to have a holistic view, you need to go beyond the aspects that are measurable.

The Japanese traditional dietary culture has a lot to offer, after all. I didn’t think it was scientifically backed up when I first wrote the book, but after studying the current research for the past two years, I came to the same conclusion. Ichibutsu Zentai Shoku, Shindofuji, Ma Go Wa Ya Sa Shi I, Ichiju Sansai, Hara Hachibunme, Hare and Ke, chewing, lunar-culture based lifestyle, Shinon Kansha, Sanpo-Yoshi, and Ikigai had it all. Whoever developed them knew it all. They are based on ancient wisdom but ended up being the most leading-edge dietary practice.


Here is Amazon’s new introduction page.

Do you want to learn the Japanese secret to staying young and healthy into old age? Then, this is a book for you. It contains the latest information on cutting-edge scientific discoveries and traditional Japanese dietary culture.

You may have heard of the macrobiotic diet or the Okinawa diet, but there is more to Japanese diets than those two: Zen Shojin diet, Koso Genmai, Ma Go Wa Ya Sa Shi I, and the dietary culture of Shizenha people.

Shizenha people are Japanese naturalists who live in the countryside, growing food organically, and practicing the authentic traditional Japanese diet with scientific knowledge.

The Ikigai Diet is a diet Sachiaki Takamiya composed based on the diet and lifestyle of Shizenha people and centenarians in Japanese blue zones; Nagano, Shiga, and Okinawa.

In this book, you will learn an optimal way of eating, fasting, exercising, and thinking to extend your lifespan. For example, Hare and Ke Intermittent Fasting and autophagy activating Japanese superfoods.

You will also learn how to find your Ikigai, a life purpose, and how to live your Ikigai. The Ikigai diet will help you stay in balance both physically and mentally so that you will be able to stay aligned with your life mission. It will help you lead a long, healthy, and meaningful life.



Chapter 1 The Secret to Staying Young from the Healthiest People in Japan

Chapter 2 Ikigai and Sanpo-Yoshi

Chapter 3 Organically Grown Vegetables vs. Naturally Grown Vegetables

Chapter 4 How to Optimize Fermented Foods to Activate Autophagy

Chapter 5 Zen Shojin Diet

Chapter 6 Low Carb Diet vs. Brown Rice

Chapter 7 The Superfood Rice Alternatives to Brown Rice

Chapter 8 Kyodo Ryori: the Authentic Washoku

Chapter 9 Wheat vs. Rice: the Ikigai Diet for Europeans

Chapter 10 The Seven Foods That Will Age You Faster

Chapter 11 The Secret of Japanese Longevity: How Over What

Chapter 12 Adding Hygge to the Japanese Diet

Chapter 13 Ikigai diet menus

Chapter 14 Ikigai Exercises

Chapter 15 Ikigai Mindset

Chapter 16 Satoyama Living

Chapter 17 How to Find and Live Your Ikigai



Sachiaki Takamiya is a writer and the founder of the Ikigai Diet. As a writer, he has written many books. His best-known work is a spiritual adventure novel called Tenjo-no-Symphony, which was published in Japanese from Kodansha in 2006. In English, he has written Zen and a Way of Sustainable Prosperity, and IKIGAI BUSINESS.

He lived in England in his early 20s, where he studied Shiatsu and macrobiotics at the British School of Shiatsu, studied different kinds of psychotherapies at the Center for Counselling and Psychotherapy Education and at the School of Hypnosis and Advanced Psychotherapy. He was fully involved in holistic movement there, including visiting Findhorn, a spiritual community in Scotland.

He lives in a small rural town called Hino town in Shiga Prefecture, which is one of the longest-lived prefectures in Japan. He practices a Satoyama lifestyle there, growing vegetables and making fermented foods. Although he is in his late 50s, he hasn’t had any problems at medical check-ups so far, and he was diagnosed that his vascular age was 21 years younger.

He also has a network of naturalist friends in Hino Town, surrounding areas in Shiga Prefecture, and all over Japan.


The Ikigai Diet: The Secret Japanese Diet to Health and Longevity

POD Paperback