I previously believed the fast segment was a simple Zone 2 effort. I was wrong, and I sincerely apologize for misinterpreting the science.

After deeply studying the original works of the IWT developer, Dr. Hiroshi Nose (author of The Science of Walking: Truly Effective Methods to Reverse Aging by 10 Years), I found that the intensity must be:

Vigorous Intensity: 70% or more of your Peak Aerobic Capacity (VO2 max).

This is much higher than standard Zone 2—it’s closer to Zone 3 or even Zone 4 intensity for most people, and it’s the secret to why IWT is so effective. Many popular videos (and I was one of them) have presented the wrong intensity, which means we may not have been getting the full longevity benefits.

The Solution: How to Apply True IWT

I made a video to clarify this confusion and show you how to execute the IWT protocol correctly—and why this higher intensity is essential for reversing aging:

After 60, This 15 Minute Japanese Walk Reverses Aging Better Than 10,000 Steps

https://youtu.be/nzMWdhqY_xs

In the video, I share Dr. Nose’s own Q&A from his book, covering the most common, practical questions:

• Best time of day to exercise?
• Can you split the walk into short, 5-minute sessions?
• What if you can’t spare 4 days a week?
• Can you jog or play tennis instead of brisk walking?

You’ll learn how to get the full benefits in just 15 minutes a day—or even 5 minutes, three times a day!

Please watch the new video to ensure you are maximizing your autophagy and fitness gains. Have a great rest of the weekend!

Yesterday I uploaded a new video.

Then, I remembered that I had already made a video with the same title. It was back in November 2021. I had completely forgotten about it. Well, since it is 2023, I spoke from the present understanding, and it sounds better. So I decided to keep it, adding part 2 in the title.

Please watch it.

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Have you made Koso Genmai?

If you have, how are you eating it? How long are you keeping Koso Genmai in the jar rice cooker?

I got a question from one of the viewers of my videos.

Hi nattoking! How do I store Koso Genmai? Can I reheat it after keeping it in the fridge? Won’t the bacteria die?

You probably have a lot of questions like that.

So I made a video to answer all those questions.

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Around the same time three years ago, I was in Devon, UK.  My son and I spent his entire summer vacation in England.

https://ikigaidiet.com/totnes-report-a-sustainable-hub-of-the-u-k/

I went back there nearly for the first time in 33 years. When I say nearly, I did go back there once in between but it was a short stay so it was the first time in 33 years to stay for a certain period. I felt like I was living there again and brought all my memories back.  I visited some friends from the time I initially lived there, and they brought back the memories more. It was a nostalgic holiday yet felt strange because of the time gap. We all got old, completely different from in our 20s.

When I heard that Kate Bush’s  Running Up That Hill became a big hit again after 37 years, it reminded me of that feeling again. I was in the U.K. in 1985 and of course, I knew the song.

Not so much of Running Up That Hill, but Wuthering Heights was a song I listened to over and over again. It was because one of my flatmates was a big fan of Kate Bush and was playing her CD, or it may have been cassette, all day long.

So, eventually Kate Bush became one of my favorite female singers along with Joni Michell and Rickie Lee Jones.

Just like nobody knows Joni Michell and Rickie Lee Jones, Kate Bush is not known in Japan. Everybody knows Queen and Rolling Stones, but not Kate Bush. I don’t think Running Up That Hill is popular in Japan yet because people don’t watch Stranger Things.

However, everybody has heard of Wuthering Heights in Japan, or at least, they would recognize the sound if they hear it. This is because the song was used as the theme song of a TV program called Koi no Karasawagi, which was hosted by famous comedian Sanma Akashiya.

Anyway, the revival of Running Up That Hill might bring another 80s boom, it was only a few years ago when Queen had their revival.

And one of the secrets to staying young is to continue listening to the music from the good old days.

There is a way to combine it with your workout, and if you want to know how, please read this post.

https://ikigaidiet.com/find-it-difficult-to-do-workouts-this-is-for-you/

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The other day, I watched a 60 Minutes Australia documentary program called The French Paradox: How rich food and wine could help you stay healthy.

The French paradox is a known concept of how French people are healthy in spite of their rich diet. It is often considered that the secret is in wine.

In the documentary, they say that the way French people enjoy eating may have something to do with it.

When I watched the video, immediately, one word appeared in my mind Ikigai.

Ikigai has two meanings.

1, Daily joys or pleasures that motivate you to live.

2, life purposes or life missions.

I think the dining culture is the first meaning of Ikigai for many French people. They savor food, its color, smell, and taste. Food is often a topic of their conversations, they enjoy cooking, and they look forward to eating.

Ikigai is one of the secrets of longevity among Japanese centenarians, and it is often the first meaning of Ikiigai. They have daily joys such as walking, seeing their grandchildren, or communicating with their neighbors.

It is especially important after your retirement. When you are younger, you may have a life purpose such as project goals for your work or bringing up your kids, but after the age of 60, you finish all those and you find your ikigai in daily activities. Eating can be a common ikigai, particularly when it is combined with your social life.

The problem of some diets is that by eliminating certain dietary habits, they also eliminate your Ikigai.

In the Ikigai Diet Chapter 12 Adding Hygge to the Japanese Diet, I said that we didn’t set any rules in the Ikigai Diet, and I came up with the original idea when I was in France over 30 years ago. At that time I was living in England and was a vegetarian and macrobiotic. I was immersed in the vegetarian culture there. So when I went to France and see all these rich foods, I was very shocked. But I was also impressed by the way French people embraced the dining culture. I felt that British people or people in Northern Europe in general were coming from the head. This is an environmentally friendly way of eating, or this is an ethically correct way of eating. While Latin people were coming from feeling, they enjoyed eating.

I felt how you feel when you eat is critical.

That experience was one of the triggers that made me stop being a vegetarian.

Does it mean you should eat rich food like meat and cheese every day and enjoy eating?

No, that is not what I am saying.

If you do, you’ll probably become sick quickly.

Most people are extreme. If you are health conscious, you become too strict to the point you are almost neurotic.

The other end is you don’t care. You eat anything.

The word you are looking for is balance.

You need balance.

How to keep the balance, then?

Please watch the video.

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To eat Natto every day, you want to have a wide variety of recipes so that you won’t get bored. Also, you want to incorporate Natto into Western cooking.

So, today I am sharing with you an example of using Natto in a European dish. Natto spaghetti.

https://ikigaidiet.com/natto-recipe-natto-spaghetti/

I couldn’t eat them because of my fast.

Yes, I tried doing 36 hours fasting for the first time. I finished eating dinner before 7 pm on Monday, and I didn’t eat all day yesterday. If I had had dinner after 7 pm it would have been a regular 24 hour fast, but I even skipped dinner and waited till this morning. It was a pity that I couldn’t eat Tsukimi Dango but it wasn’t as hard as I expected. As a matter of fact, after passing 7 pm, my hunger eased, too. I could stay awake without being hungry until 11 pm. Then I went to sleep so that I didn’t feel the hunger after that. When I woke up this morning, it wasn’t like I was starving or anything. In fact, I didn’t want to eat right away.  I had a glass of water. I could have gone Nordic walking after that but my legs were sore from the weekend mountain cycling and shrine step climbing, plus yesterday’s Nordic walking. I drank black coffee with coconut oil instead. Naomi Whittle recommends that you break your fast with fat.

I ended up eating one and a half hours after waking up. That means I did 37 hours and half fasting. I had pickled cucumbers, squashes, natto, and fermented brown rice with nori and umeboshi. Then, I had the moon-viewing mochi balls with green tea.

I am so happy and proud of myself for completing 36 hours fasting. Now, I am ready for the Autumn Equinox.

I uploaded a new video yesterday.

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

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https://www.amazon.com/gp/product/4991064864

Kindle

https://www.amazon.com/dp/B08JGB45HF

It was dark when I started walking but gradually it got brighter as the sun rose.

It was beautiful to feel the earth, trees, plants, insects, and birds in the morning of the new moon. I felt that the natural kingdom was awakening. Yes, the Spring has come. It was another new year in the lunar calendar in Japan called Shunsetsu. Shunsetsu takes place at the first new moon after Rishun.  It is also called the Chinese new year, and many Asian countries were celebrating the new year yesterday.

During the day, I went to the forest I usually go to and greeted trees there.

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

POD Paperback

https://www.amazon.com/gp/product/4991064864

Kindle

https://www.amazon.com/dp/B08JGB45HF

It is nice to sit by the fire and play a board game.

I am taking a holiday from tomorrow, and I won’t be able to update this blog for a while.

Thank you very much for reading this blog this year. I hope you all have a wonderful new year.

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

POD Paperback

https://www.amazon.com/gp/product/4991064864

Kindle

https://www.amazon.com/dp/B08JGB45HF

Kimuchi came in 9th in the same vote, and it is another fermented superfood catching the attention of many at the moment. What would happen if you combined the two?

Can you imagine the health benefits of it?

What is fabulous about it is that not only does it increase the health benefits, but also it increases the taste. Kimuchi Natto is one of the most popular Natto recipes now.

Today, I will share with you how to make Kimuchi Natto.

It is very easy.

You put Kimuchi into a bowl.

Then, you add Natto.

And, you mix them together.

That’s it. It is very simple. Since Kimuchi already has the spice, you don’t need to add any other spices. If you like you can add mayonnaise, too.

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

POD Paperback

https://www.amazon.com/gp/product/4991064864

Kindle

https://www.amazon.com/dp/B08JGB45HF