Soybeans in my garden are reaching the perfect dryness, indicating that the harvest is just around the corner.

This year, they’ve turned out nicely.

I’m thrilled to discover that there are beans inside, a delightful contrast to last year when the pods were empty. Although they’re a bit smaller in size, these beans are ideal for making natto.

This marks a special occasion as it’s been almost a decade since I could create natto from soybeans grown right in my garden. My attempts at growing soy in Shiga were met with failure a few times, leading to a temporary hiatus. Last year, I decided to give it another shot, and in the second year of trying, my efforts have borne fruit.

Here are the videos I have uploaded since the last post. Please enjoy watching them.

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The end of daylight saving time is approaching, with the clocks set to return to standard time on Sunday, November 5th in many countries. This transition can be a bit of a hassle, especially for those dealing with multiple time zones. Japan doesn’t observe daylight saving time, so while our clocks remain consistent, the U.S. and other countries change theirs, creating not only confusion but also numerous inconveniences.

But have you ever stopped to consider how daylight saving time might impact your circadian and circannual rhythms?

Circannual rhythms, essentially the yearly version of circadian rhythms, can indeed be influenced.

According to AI, here’s the lowdown:

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Daylight saving time (DST) can throw a wrench into circannual rhythms. This happens because DST disrupts the natural light-dark cycle of our bodies, potentially leading to several health issues, including sleep disturbances, mood swings, and cardiovascular problems.

For example, when DST begins in the spring, we lose an hour of sleep. This can disrupt our circadian rhythm, making it challenging to fall asleep and wake up at consistent times. Sleep deprivation can result, leading to fatigue, concentration difficulties, and irritability.

Furthermore, DST can negatively affect mood. Research suggests people are more likely to experience depression and anxiety during the spring and fall, coinciding with DST transitions. This is likely due to circadian rhythm disruptions interfering with mood-regulating hormone production.

On top of that, DST can elevate the risk of cardiovascular issues. Studies show an increased likelihood of heart attacks and strokes in the days following DST transitions. The circadian rhythm disturbances can elevate stress and inflammation, both of which are cardiovascular disease risk factors.

In summary, daylight saving time can throw a wrench into our circannual rhythms and overall health. It’s crucial to understand these potential risks and take steps to safeguard your well-being, such as ensuring adequate sleep, maintaining a healthy diet, and regular exercise.

To minimize the adverse effects of DST, here are some tips:

Try to adhere to a regular sleep schedule, even during weekends and time changes, to maintain your circadian rhythm.

Get exposure to bright light during the day, especially in the morning, to suppress melatonin production and enhance alertness.

Avoid exposure to bright light in the evening, especially in the hours leading up to bedtime, to promote melatonin production and make it easier to fall asleep.

Establish a calming bedtime routine, such as a warm bath, reading, or soothing music.

Avoid consuming caffeine and alcohol before bedtime, as they can disrupt sleep.

Ensure your bedroom is dark, quiet, and cool, creating an ideal sleep environment.

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These are the protocols discussed in my video “Circadian Rhythms vs. Circannual Rhythms for Health and Longevity,” and they can be particularly helpful during this transition period. Adhering to a healthy diet and regular exercise supports alignment with your circadian rhythms. Living locally and seasonally can aid in syncing with your circannual rhythms, thus facilitating a smoother transition.

Throughout the year and especially during this change, it’s important to practice these protocols for the sake of your overall well-being.

I’ve also provided some specific ways to spend this weekend in my latest video, so I encourage you to give it a watch:

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I trust you had a wonderfully delightful weekend, fully immersing yourself in the season.

If you had the opportunity to listen to the podcast, I’d be eager to hear your thoughts on it. If you haven’t had a chance yet, here is the link.

Speaking of embracing the season, this weekend brought a delightful culinary adventure into my life – making Christmas pudding. To my surprise, I decided to use a pressure cooker for the very first time to steam the dried fruit mixture. At the outset, I was uncertain about this method, considering the traditional recipe called for a lengthy six-hour steaming process. But then, I recalled my experiences with natto making, where similar techniques are applied, and the notion of pressure steaming seemed entirely plausible. A quick online check confirmed its feasibility. The best part? The steaming time was dramatically reduced to a mere two hours, a significant time-saving compared to the traditional method.

Since my revisit to Britain in 2019, making Christmas pudding has become an adored October tradition. It’s my way of paying homage to English culture and eagerly anticipating the joy of savoring it during the Christmas season. For now, my pudding is safely stored in the fridge, but once December arrives, I’ll move it to a Kura, a traditional Japanese warehouse, where the temperature is perfectly low for its preservation.

This entire undertaking is intrinsically tied to the changing seasons. The gradual drop in temperature is palpable during my morning jog and Nordic walk. The shifting sunlight is equally noticeable. I heartily recommend outdoor workouts; they effectively synchronize you with the circannual rhythm. If you’re new to the concept of circannual rhythms, you can delve deeper in my video:

In that video, I explore how indulging in seasonal fruit may align us with the circannual rhythm. But when it comes to supplements, what’s their impact on our circannual rhythm? This topic is the focus of my most recent video:

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I hope your journey through dedicated biohacking has been fulfilling this week.

As we embrace the Hare period, do you have any exciting plans for the upcoming weekend? Will you be savoring apples and the other delights of autumn? It’s one of the pleasures of life, isn’t it? Spring has its strawberries, summer boasts juicy watermelons, and autumn brings us the crisp sweetness of apples.

If you’re new to the concept of ikigai and the connection with the seasons, I encourage you to watch my last video:

I also talked about circannual rhythm, which is probably the first time anyone talked about on YouTube.

If you find yourself with some free time this weekend, I’d like to invite you to listen to my recent podcast interview.

I had the pleasure of being a guest on the Leafbox podcast, and our conversation lasted around one hour. The interviewer delved into my life story, unearthing unique experiences from my past. I shared tales of my high school years, where I stood out as an eccentric student.  My class teacher never discussed my future with me, unlike the other students. I also spoke about my encounters with alternative culture in Britain and my return to Japan during the era of the economic bubble.

Interview: Ikigai Bio-Hacking with Sachikai Takamiya

https://www.leafbox.com/interview-ikigai-bio-hacking/

Apple Podcast Audio

https://podcasts.apple.com/us/podcast/interview-ikigai-bio-hacking-with-sachikai-takamiya/id1647510174?i=1000632597949

Spotify Podcast

Additionally, I’ve shared a video discussing the podcast interview:

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It’s cosmos season once again!

This Sunday, I returned to Satoyama cycling after a bit of a break. Lately, I’ve been keeping up with my zone 2 cardio routine, cycling less than before.

Here’s the current schedule I’m following: Monday is for jogging, Tuesday for Nordic walking, Wednesday back to jogging, Thursday for Nordic walking, and Friday is another jog. Each session lasts about 45 minutes, totaling 225 minutes of zone 2 training every week.

On Tuesdays, Thursdays, and Saturdays, I include upper-body bodyweight strength HIIT in my regimen. Thursdays involve sprinting and other lower-body strength exercises like step-ups and short trail running.

October is sports month in Japan, and I’m getting more active than usual.

I’ve also started incorporating seasonal apples into my diet. Eating fruit when it’s in season feels more aligned with Shindofuji, living locally and seasonally. While apples are considered a superfood, I believe that the benefits of this seasonal approach go beyond the nutrients you get from daily apple consumption. When we’re not having apples, we enjoy other fruits in season. If there’s a circadian rhythm, then there’s likely a seasonal rhythm, and eating out-of-season fruit might be akin to taking a cold plunge at night rather than in the morning, regardless of the inherent benefits of cold plunging.

Following the circadian rhythm, it’s best to expose yourself to deliberate cold in the morning and deliberate heat in the evening.

I’ve also started taking baths at night. During the summer, I mainly took cold showers and skipped baths.

Your activities can certainly shift with the seasons.

Here are some recent videos I’ve uploaded:

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The reason why the Natto Belt in Japan is short-lived is to do with other dietary practices in the region, such as high salt intake, and not directly related to their natto consumption.

For details, please watch this video.

However, the way they eat natto may contribute to it or at least reduce the effect of natto on their longevity. The fact that they eat natto with white rice and they eat many bowls of rice.

In fact, not only in the Natto Belt, many people in Japan are not optimizing their natto eating. Many people are consuming natto in ways that reduce its health benefits.

For details, please watch this video.

Most natto lovers don’t practice intermittent fasting, either. It is such a waste. You are missing the benefits of spermidine.

Not many people are aware of the relationship between natto and sleep, either. In fact, natto, sleep, and fasting all come together as a synergetic combination.

For details, please watch this video.

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Mark your calendars for July 10th, Natto Day, as that’s when Natto Unleashed will be hitting the shelves. This groundbreaking book is a must-read for various groups of individuals who are passionate about health and wellness.

For plant-based diet enthusiasts, whether you follow a vegetarian or vegan lifestyle, Natto Unleashed is an indispensable resource. Explore the world of natto and discover how this fermented soybean product can elevate the nutritional value of your diet.

If you’re on a quest for anti-aging or even reversing the aging process, Natto Unleashed holds valuable insights into the rejuvenating properties of natto, a potent Japanese superfood.

Attention, skin rejuvenation devotees! Natto isn’t just a dietary supplement; it’s a powerful tool for revitalizing your skin. Uncover the secrets of incorporating natto into your daily routine to achieve a youthful and radiant complexion.

Calling all biohackers! If you’re determined to optimize your physical and mental performance, Natto Unleashed provides practical strategies for integrating natto into your biohacking toolkit.

Athletes, listen up! Finding protein sources that promote muscle building and gut health can be a challenge. Discover how natto could be the perfect solution, offering a balanced nutritional profile for athletes striving for peak performance.

For culinary enthusiasts with a passion for exploring new flavors, especially Asian and Japanese cuisine, Natto Unleashed offers a delightful journey into the innovative and delicious ways to incorporate natto into your culinary creations.

Natto Unleashed is more than just a book; it’s a gateway to a healthier and more balanced lifestyle, harnessing the extraordinary power of natto. Whether you’re a wellness devotee, fitness enthusiast, or adventurous foodie, our comprehensive guide to the incredible world of natto is an essential read.

Get ready to dive into the world of natto as Natto Unleashed becomes available on Amazon as both a Kindle edition and a Print on Demand Paperback on July 10th. Don’t miss out on this transformative journey.

Home

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This is fermented brown rice paella with natto.

Yesterday marked my yearly health checkup, and for the first time, my bone density was put to the test.

To my delight, I scored a whopping 102.4% when compared to younger individuals and an impressive 118.6% relative to my age group. The nurse informed me that this puts me well above the high achievers.

I couldn’t help but think that my consistent consumption of natto over the years played a part in this. Natto is a treasure trove of vitamin K2, a key player in bone support.

But why should bone density matter to you?

A slip that results in a hip fracture can spell disaster, especially for the elderly. Such a fall can be a catalyst for a decline in overall health and the onset of various ailments. Astonishingly, in the US, hip fractures occur every three seconds for 19 individuals.

So, what can be done to steer clear of this?

Here’s what the experts suggest:

Embrace Weight-Bearing Exercises:

Activities like walking, jogging, dancing, and weightlifting that make you defy gravity can encourage bone growth. This is because they exert pressure on the bones, making them tougher.

I’m a fan of Nordic walking and jogging. The nurse commended my thrice-a-week routine as it allows my bones and muscles time to recuperate. I can vouch for this as I feel great! My routine involves alternating between walking or jogging and high-intensity interval training (HIIT) focusing on my upper body. Though it falls short of the 180 minutes of zone 2 training advised by Dr. Peter Attia, the rest periods seem to do the trick. Plus, my knees and calf muscles are spared the wear and tear.

Engage in Strength Training:

Employing weights or resistance bands can contribute to muscle development which, in turn, is a boon for the bones.

I incorporate strength-focused HIIT into my regimen three times a week, relying mainly on bodyweight exercises.

Adopt a Balanced Diet:

A diet replete with calcium and vitamin D is indispensable for bone well-being. Dairy, green veggies, and fortified food items are calcium-rich, while vitamin D, crucial for calcium absorption, is bountiful in sunlight, fatty fish, egg yolks, and fortified dairy products.

My diet is all-encompassing as I don’t rule out any food group. Additionally, natto is an all-rounder, packed with calcium, vitamin K2, and protein. My penchant for fish, particularly sardines and mackerels (bones included), ensures a steady supply of calcium and vitamin D. Not to forget shiitake mushrooms, another source of vitamin D.

Opt for Safe Sun Exposure:

A dash of sun can go a long way in vitamin D synthesis, vital for calcium absorption and, by extension, bone health. But it’s a balancing act, as excessive sun exposure can be detrimental.

Morning workouts in the open air are my favorite, as they double up as a source of mild sunlight, which is also believed to enhance sleep quality.

Incorporate Balance and Flexibility Exercises:

Practices such as yoga and tai chi that enhance balance and flexibility can be instrumental in preventing falls, a must for those with low bone density to avoid fractures.

Lately, I’ve added qi gong to my fitness routine. Coupled with bodyweight exercises, stretching, and ample rest, it seems to bolster my balance and flexibility.

In summary, maintaining bone health is vital, and a combination of a balanced diet, exercise, and safe sun exposure can be your allies in ensuring this.

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The irrigation ditch is in full operation now.

Half of the rice fields have had their rice planted now.

May is my favorite month. Spring is my favorite season and May is the best month out of the Spring months for me. We have the Golden Week, and rice fields are beautiful everywhere.

The trees are surrounded by fresh greenery. I love going Nordic walking in this season.

Last year, I did a lot of endurance challenges as my Kanereki challenges. You know 60-year-old anniversary.

But this year, I am not going to do these endurance activities. I want to take it easy and do comfortable walking and cycling. Regular Satoyama Nordic walking for about 3 or 4 kilometers is fine. Or 10 kilometer Satoyama cycling. This way, I get to enjoy the scenery more.

I am also writing a new book now. So, writing is a bigger challenge for me, and it is a bigger Ikigai for me, after all.

This one, in particular, is going to be a revolutionary book, and I want to pour all my energy into it.

May 2023 will be remembered as the month of writing this mind-blowing book.

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Now that Spring Equinox is approaching, it is time for potato planting. Usually, in Japan, it is recommended to plant potatoes before the spring equinox.

This year, we chose a type called Shadow Queen that has a purple color, which means high in polyphenol.

That is one perk of gardening you get to choose types of vegetables to optimize nutrition.

Another benefit of gardening is Shindofuji. You become more aware of the season and live according to the natural rhythm.

Many people talk about circadian rhythm, and I think seasonal rhythm is as critical in biohacking. Your body is set based on the season.

The time of sunrise and sunset change, which changes your time of morning sun exposure and evening sun exposure. Since you spend more time gardening in spring, you would need less time to exercise.

Shindo Fuji, Circadian Rhythms, and Seasonal Biohacking

Celebrating Risshun, the First Day of Spring and Snow Moon: The Shindofuji lifestyle

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