But as an Ikigai Biohacker, I have to ask: Are we just turning an old, broken system upside down, or are we actually moving toward “Vertical Progress”?

In my latest video, I dive deep into why I believe the new pyramid is already outdated and how we can use Japanese wisdom to find true balance.

The Good: A War on Toxins

Let’s start with the positive. The new guidelines are a massive victory in the fight against ultra-processed foods, refined carbohydrates, and sugar. These are the primary drivers of the lifestyle diseases that have plagued the modern world. Moving away from these metabolic toxins is a step every biohacker should celebrate.

The Problem: The Pyramid Trap

However, when you look at the shape of the new guidelines, we are still stuck in a Pyramid Hierarchy. The old 1992 pyramid overemphasized grains as the base. The new 2026 response effectively flips it, placing meat and dairy in the largest section (the base). While this might help with blood sugar in the short term, it creates three major issues for those of us focused on “Happy-evity”:

1. The mTOR vs. Autophagy Conflict

From a biohacking perspective, a heavy focus on animal protein can over-activate mTOR (mammalian target of rapamycin). While mTOR is necessary for growth, its chronic activation suppresses autophagy—our body’s natural cellular recycling process. For those of us over 60, autophagy is our most powerful tool for longevity. We don’t want to just “grow”; we want to “renew.”

2. The Meat Quality Crisis

There is a practical concern here, too. If the entire American population shifts to heavy meat consumption overnight, where will that meat come from? The supply of organic, grass-fed, regenerative meat is simply not enough for 330 million people. The result? A massive increase in the consumption of factory-farmed meat loaded with antibiotics and inflammatory Omega-6 fats.

3. The Effect on the Gut Microbiome

Placing animal-based protein and fat at the base (the largest zone) and whole grains at the tip (the smallest zone) has a profound effect on our gut health. A diet overly dominant in animal fats can feed harmful gut bacteria if not balanced correctly. Conversely, organic whole grains are a vital source of fiber—a major prebiotic that fuels the beneficial bacteria in our microbiome.

Moving from “Linear” to “Circular Harmony” (和)

The biggest issue isn’t the food at the bottom of the pyramid—it’s the Pyramid itself. A pyramid represents a “Linear” mindset. It suggests that one group of foods is “superior” or “more important” than another. This is a hierarchy of competition.

In Japan, we practice Circular Harmony (和). Instead of a pyramid, I propose the Wa Food Circle. In a circle, no single food group is the “boss.” Instead, they all work in synergy to complete the wheel of your health.

Protein, fat, carbs, vitamins, minerals, and fiber are equally important. Placing protein “above” other nutrients lacks a holistic understanding of nutrition. Other nutrients play crucial roles in protein absorption and muscle protein synthesis, as I discussed in these previous videos:

You’re Doing Protein WRONG: The Shocking Truth About Gut Health

Eat This With Your Protein: Supercharge Your Protein Synthesis

The “Ma-Go-Wa-Ya-Sa-Shi-I-Ko-Ku” Solution

To complete this circle, we look to the traditional Japanese mnemonic that ensures we get a wide variety of nutrients every single day:

ま (Ma – Beans): Fermented soy like Natto and Miso.

ご (Go – Seeds/Nuts): Healthy fats and minerals.

わ (Wa – Seaweed): Ocean minerals and unique fiber.

や (Ya – Vegetables): Seasonal antioxidants.

さ (Sa – Fish): Specifically small, fatty fish for clean Omega-3s.

し (Shi – Mushrooms): Immune-boosting beta-glucans.

い (I – Tubers): Resistant starch for gut health.

こ (Ko – Whole Grains): Major sources of highly fermentable fiber.

く (Ku – Fruit): Nature’s seasonal sweetness.

The Verdict

In the “Wa” Food Circle, whole grains and beans are considered equal to fish. The goal isn’t to follow a strict daily hierarchy but to complete the circle throughout your week. This is how we achieve a balanced microbiome, managed mTOR levels, and a peaceful relationship with our food.

Are you ready to stop climbing the pyramid and start completing the circle?

Watch the full breakdown here:
Why RFK Jr’s New Food Pyramid Is Outdated (Do This Instead)

Stay vibrant and stay in harmony.

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!

IWT’s Core Protocol:

• It involves alternating between three minutes of slow walking (Zone 1) and three minutes of fast walking (Zone 2).
• Repeat the cycle five times for a total of 30 minutes, performed four times a week.

While IWT is an excellent, accessible exercise—particularly for those over 60 or those who find pure jogging difficult—if you are already fit and aiming for greater progress, I recommend the next level: The Japanese Jogging Technique.

Why Upgrade to the Japanese Jogging Technique?

This technique, which I developed based on the principles of IWT, is designed to be the ultimate sweet spot between fitness, longevity, and joint safety.

How to Practice the Japanese Jogging Technique

This is a hybrid routine that balances the endurance of steady-state exercise with the powerful stimulus of intervals.

1. Warm-up: Start with 5-10 minutes of dynamic stretching.
2. Phase 1: Steady Jogging (2.5 km): Perform a steady jog at Zone 2 intensity (60% to 70% of heart rate max). Adjust the distance based on your current fitness level.
3. Phase 2: Walk-Jog Interval (2.5 km): Alternate between a walk at Zone 1 intensity (50% to 60% of heart rate max) for about 3 minutes and a jog at Zone 2 intensity for about 3 minutes. Repeat until you complete the set distance.
4. Special Technique: Include backward jogging and walking for 100 to 200 meters in a safe location. This helps to mitigate joint damage and serves as excellent balance training.
5. Cool-down: Finish with stretching.

A standard session takes about 45 minutes (55 minutes including warm-up/cool-down). You can do this 3 times a week with rest days in between.

Maximize Autophagy for Anti-Aging

If possible, increase one of your weekly sessions to 60 minutes (roughly 7 km total). This prolonged duration is said to upregulate autophagy to a level comparable to a 72-hour fast, according to Dr. Tommy Wood, an associate professor of pediatrics and neuroscience at the University of Washington.

The Hybrid Advantage for Joint Health

By making half of your session an interval, you lower the overall impact strain on your joints. Furthermore, the walking segment provides a valuable opportunity to meditate and makes the entire exercise easier to complete and sustain. This exercise is the sweet spot I finally landed upon for holistic longevity.

For More Details, Watch These Videos:

To mark this powerful day, I ventured into the nearby forest at 8 am, beginning with Wim Hof breathing meditation. I then transitioned to Shion Kansha meditation, followed by Yoshuku-style visualization—where I vividly imagined achieving my future goals.

Later in the afternoon, I visited the Shinto shrine by Lake Biwa, the same shrine dedicated to dragon gods that I visited on the Wood Dragon Chinese New Year. There, I presented a copy of my newly published book, Live Wiser, Not Smarter, to the dragon god, offering gratitude for its successful release.

In Japanese culture, the number 88 also symbolizes rice, as the character for rice is composed of two eights. To honor this connection, I dedicated my latest video to discussing rice.

I received an intriguing question from one of my viewers: How do the Japanese consume so much rice without a high incidence of diabetes, given its high glycemic index?

What are your thoughts? Is it true that Japan has a lower rate of diabetes compared to the West, despite our rice-rich diet?

I delve into this topic in my latest video:

I’m thrilled to announce that my new book Live Wiser, Not Smarter, written since the Spring Equinox, is now complete and has been published at the peak of the Lion’s Gate Portal on August 8th, 2024.

This book is the sequel to Ikigai Bio-Hacking. Since its release in 2022, there have been numerous advancements in the field of health and longevity. I’ve incorporated these new developments into the latest book, adding chapters on heat and cold exposure, sleep optimization, and brain optimization. The result is a truly comprehensive guide to extending your healthspan.

The book covers essential aspects of health: diet, fasting, exercise, heat and cold exposure, sleep, and brain optimization. Each chapter introduces what is considered the optimal yet practical sweet spot in these areas.

If you’re looking to increase your healthspan, this is the book you need. It provides clear guidance on what to do in each aspect of your health journey.

In my last post, I mentioned that my video titled What Is the Longevity Bacteria Discovered in Japanese Centenarians? (The Kyotango Study Explained) had reached 36K views. I’m excited to share that it has now grown to 46K views and continues to gain traction.

The sequel to this video has also seen impressive engagement, nearing 10K views. This follow-up video delves into how to increase the abundance of longevity bacteria found in the senior citizens of the Kyotango region in Japan, which boasts three times more centenarians than the national average.

The key to their longevity appears to be butyrate-producing bacteria. According to the Kyotango Longevity Cohort Study, a high presence of these bacteria seems crucial for maintaining health into old age.

But what exactly are the benefits of butyrate-producing bacteria?

These bacteria act as probiotics and are essential for various biological functions, including balancing gut microbiota, maintaining the mucosal barrier, modulating the immune response, preventing infections, and regulating energy expenditure. Additionally, researchers found a correlation between the abundance of butyrate-producing bacteria in the guts of Kyotango residents and their muscle mass, with very few cases of sarcopenia among them.

Fortunately, you can increase the presence of butyrate-producing bacteria through diet. There are five types of foods that promote the growth of these beneficial bacteria in your gut.

For more details, please watch the video:

How to Increase the Longevity Bacteria Found in Japanese Centenarians

Apologies for the long hiatus since my last blog post. I’ve been quite busy with my new schedule of uploading three videos a week, and I’m also deep into writing my new book.

I’m thrilled to share some exciting news: my video titled “What Is the Longevity Bacteria Discovered in Japanese Centenarians? (The Kyotango Study Explained)” has gone viral! I uploaded it last Monday night, and within a few days, it amassed over 10K views. Now, a week later, it has reached an incredible 36K views.

This is a new record for my channel, surpassing my previous most popular video, “How to Make Natto from a Wild Plant by Natto King,” which took two years to reach 23K views. To achieve this milestone in just one week is truly remarkable.

As a result, my channel has now grown to over 5,000 subscribers. I am beyond happy and excited. Thank you all so much for watching the video and subscribing to my channel.

The video delves into the Kyotango Longevity Cohort Study. Kyotango, located in the northern part of Kyoto Prefecture, is gaining attention as a longevity hotspot, boasting three times as many centenarians as the national average.

In response to this phenomenon, Kyoto Prefectural University of Medicine began conducting research in 2017, analyzing 2,000 factors from 1,000 people over the age of 65 in the region. This comprehensive study is set to continue until 2032.

In the video, I introduce some of the fascinating discoveries made so far. One particularly interesting finding is the presence of what researchers call “longevity bacteria,” which are abundant in the senior citizens of Kyotango.

If you haven’t seen it yet, you can watch the video here:

What Is the Longevity Bacteria Discovered in Japanese Centenarians? (The Kyotango Study Explained)

Apologies for the brief hiatus from the blog – my focus has been on consistent YouTube uploads lately. If you’d like regular notifications, sign up for my newsletter using the link below. I send it out three times a week, coinciding with my video uploads.

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Now, let’s dive into the exciting era that is 2024 – the dawn of a spiritual renaissance. In Western astrology, a transformative 20-year cycle begins with Pluto entering Aquarius. This celestial movement, spanning from January 20, 2024, through September 1, 2024; November 19, 2024, through March 8, 2043; and August 31st, 2043, to January 19th, 2044, promises profound influence on our lives.

So, what does this cosmic shift entail?

Primarily, it heralds technological advancements and computer innovation. Building on the momentum of the AI surge, astrology suggests that this movement will propel even greater technological progress over the next two decades.

Beyond technology, a notable shift towards spirituality is anticipated, moving away from a materialistic culture to one that values the spiritual aspects of life.

Pluto in Aquarius signifies revolutionary energy. Historical periods with similar alignments witnessed monumental events like the American and French Revolutions and the Reformation of the Church. It symbolizes the overthrow of established powers, representing the fall of the apex of the pyramid.

In navigating this critical period in human history, it’s essential to consider the social implications when planning our personal biohacking journey.

As 2024 initiates this 20-year cycle, our biohacking strategies must align with the societal direction.

How will these shifts impact our health and longevity?

Explore these considerations with me in the video “2024 to 2044: Biohacking Blueprint for the Age of Aquarius”.

Interested in optimizing your exercise routines for this spiritual renaissance? Watch “Optimal Exercise in 2024: Aquarian Biohacking”.

And for insights into diet during this transformative period, check out “The Optimal Diet for 2024’s Spiritual Renaissance”.

Thank you for your continued support, and I look forward to exploring this era of change with you!

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Around a year ago, Yusuke Narita, an assistant professor at Yale, ignited controversy by suggesting that mass suicide might resolve Japan’s aging population crisis. While he later clarified his statement, emphasizing the need to make space for younger generations, his initial comment triggered concern among seniors and gained support among the youth, who feel overwhelmed by escalating healthcare expenses and the continued dominance of the elderly in positions of authority.

https://www.jpost.com/omg/article-731500

This scenario raises questions about whether the younger generation would be receptive to lifespan extension initiatives. Narita’s comments didn’t directly reference lifespan extension; they were rooted in the current dynamics of an aging society.

However, it’s plausible to assume that younger individuals feeling the strain of the current situation may not readily embrace the prospect of people living even longer than they do now.

David Sinclair addresses this very issue in his book, “Lifespan,” highlighting it as one of the common objections raised against extending human lifespans.

How should we approach this concern?

I delve into this topic in detail in the following video:

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