The Karate Diet

By Jesse Enkamp

Question:

Can you picture yourself doing Karate when you’re 70 years old?

How about when you’re 80?

One famous Karate master, Seikichi Uehara, trained till the age of 97.

seikichi_uehara

He was not alone…

History is filled with Karate masters who lived way beyond the average life expectancy.

For example: Itosu Anko lived to the age of 83 (as compared to the average Japanese life expectancy of 40.9 in the year he died), Gichin Funakoshi lived to the age of 88 (average: 65.4 years) and Motobu Choki lived to the age of 74 (average: 30.5 years).

What was their secret?

Okinawa.

The Okinawan Health Secret

Okinawa has the #1 life expectancy in the world.

It’s one of only five places in the world that qualify as a “blue zone”, which means that life expectancy is higher than average.

As you know – Okinawa is also the birthplace of Karate!

According to research, old Okinawans are good at avoiding heart disease, stroke, diabetes, cancer and osteoarthritis. They also have youthful arteries and superb mental health.

How come?

Well, longevity is a combination of both genes and lifestyle factors (nature and nurture). Yet, only 20% of the credit goes to good genes.

The main reason Okinawans live longer is actually their diet!

How do we know they don’t have “super genes”?

Good question.

Historically speaking, every Okinawan who’s over a hundred ate the same way. This was despite insane improvements in prosperity and wealth. By eating and living the way they always did, they lived beyond 100.

Yet, life expectancy began to change for the generation born after World War 2. Younger Okinawans ate more than they needed by an average of 200 calories. They also consumed more rice, bread, milk and meat. The introduction of fast food also made things worse.

As a result, younger Okinawans have a higher risk of obesity. Their risk of chronic diseases heightened just by changing the way they ate!

Not convinced?

There was an interesting study made of 100,000 Okinawans who moved to Brazil. Upon adding pizzas and fast food to their diet, they cut their long life expectancy. Being an Okinawan and not eating like one, introduced many deadly health issues.

So, poor diet has a greater effect than good genes.

This is great news for us Karate Nerds – because we have the key to changing our lifespans!

(And, even better, be able to do Karate everyday!)

Nagamine Shoshin kata demo (age 85).

All we have to do is to eat like the old masters from Okinawa.

How?

I’m glad you asked…

8 Rules of the Okinawan Diet

The secret to eating like an Okinawan is simple:

Your meal needs to be low in calories, but high in nutrition.

If there’s only one thing you remember from this article, make it this.

This is a scientific observation of the traditional Okinawan diet.

To achieve this, there are 8 guidelines.

#1 Stop Eating Once You’re 80% Full

Old Okinawans follow the Confucian adage of “hara hachi bu”.

It means to eat until you are 80% full.

(I explained this in one of my Karate Nerd in Okinawa episodes.)

Why? Because overeating stresses the body and causes inflammation.

Longevity studies have shown that this is a quintessential factor.

Also, if you end up in a street fight, you’ll be more ready to fight if your belly is not full.

That’s what one Okinawan Karate master told me…

#2 Eat More Veggies, Herbs & Soy Legumes

Like mentioned, the Okinawan diet is low in calories, but high in nutrition.

The best way to achieve this is to eat more vegetables, herbs and soy legumes.

Below is a list of common ones in Okinawa.

(Note: If you can’t find these in your supermarket or Chinatown, use local alternatives.)

Sweet Potato

Based on the traditional diet (in 1949), sweet potatoes make up 67% of an Okinawan person’s daily meal. It effectively replaces rice (12%).

Moreover, the Glycemic Index (GI) score for sweet potatoes can be as low as 55. This means energy is released slowly, which allows you to feel full longer.

Benefits: Often seen as peasant food, the sweet potato is rich in many antioxidants. This includes vitamin A, C and E. It also contains vitamin B6, which lowers the risk of heart disease.

Preparation Suggestions: Wrap in foil and toss it in the grill. Or boil in medium heat to make mashed sweet potatoes.

I actually ate sweet potato just before publishing this article!

Love it with sea salt sprinkled on top.

Soy-Based Food (Tofu & Miso Soup)

Okinawans eat lots of soy-based food like tofu and miso soup. These are super rich in flavonoids and protein.

Benefits: Okinawan tofu contains lots of isoflavine. This helps lower the risk of breast and prostate cancer. Studies also established that soy legumes reduces bad cholesterol in your body.

Preparation Suggestions: Obviously, miso soup (include sweet potato leaves). Also – steamed tofu with soy sauce. Use firmer tofus (low in water content) as they contain more protein and isoflavine.

Bitter Melon (Goya)

Okinawans use the goya (bitter gourd) in various cuisine. Not only is it low in calories, but it’s also high in fiber and vitamin C.

Personally, I can’t stand the taste. Goya is one of those “hate it or love it” foods.

Benefits: Research suggests that bitter melon has antiviral and anticancer properties.

Preparation Suggestions: Before you cook it yourself, try an Okinawan or Chinese dish cooked with bitter melon at the restaurant. If you like it, ask for the recipe. You may find the bitterness difficult to handle.

Shiitake Mushroom

Shiitake mushrooms need no introduction, right?

Benefits: Shiitake mushrooms appear to boost the immune system. It also lowers lipid levels, which suppresses fat production. Shiitake also contains a form of lentinan, used in an anticancer drug in Japan. Patients undergoing chemo have a better chance of survival when lentinan is used.

Preparation Suggestions: Soak the dried shiitake in water first. Then, use it in brothy soups if you’re adventurous. I like to put it in meat sauce. Otherwise, stick to any Okinawan recipe you find online.

Seaweed

What we call seaweed, is actually algae of various types.

The ones eaten by Okinawans include; konbu, mozuku, suunaa, hijiki, wakame, shinomata, nori and gain. Common ones you find in your supermarket are the wakame and konbu seaweed.

Benefits: Seaweed helps to reduce blood sugar and regulates insulin levels. Good source of iodine also.

Preparation suggestions: Miso soup, seaweed soup or dried seaweed snack. Personally, I sprinkle it over seafood dishes.

Lastly, 4 Common Okinawan Herbs:

  • Tumeric (Ucchin): Tumeric entered Okinawa through the spice trade from India. Okinawans use it for its anti-inflammatory effect. Scientific studies suggest that tumeric can prevent cancer cells from forming. It also slows the rate of dementia from setting in. Many Okinawan restaurants serve turmeric tea.
  • Mugwort (Fuchiba): Mugwort is used a lot in Okinawan cooking. It’s rich in carotene, and often used as a remedy for insomnia, depression and anxiety.
  • Okinawan Pepper (Hihatsu): Often dried and ground up, Okinawan pepper is often used in spicy dishes. Some early research suggests that this pepper helps the body oxidize carbs.
  • Fennel (Ichiba): This is an aromatic herb that is part of the parsley family. Fennel suppresses spasms in the intestinal tract. Great on fish.

#3 Eat More Fish & Less Meat

Okinawans eat fish three times per week.

This gives them nice Omega-3 levels.

Make sure you cook your fish in a healthy way though. Consider steaming or grilling your fish. Avoid deep frying.

Okinawans also eat small servings of stewed pork.

At first, researchers thought the addition of pork was unusual in the Okinawan diet. They ignored it as they believed pork wasn’t contributing to their longevity.

After all, pork is high in unhealthy fat, right?

But, what they discovered was that Okinawans stewed pork for days, and skimmed off the fat. What was left was actually high-protein collagen.

Believe it or not – collagen helps with joint recovery!

So, if you want to eat pork the Okinawan way, simply remove as much fat as possible and stew your pork for days.

If that’s too much work, opt for lean meat alternatives, or even collagen supplements.

#4 Higher Proportion of Low GI Carbs in Your Meals

Okinawan food is high in carbohydrates (like most Asian diets), but low on the Glycemic Index (GI).

This is why a traditional Okinawan meal, of which 85% of the calories come from carbs, doesn’t induce massive weight gain.

For fun, check out this table that compares nutrition proportions between the Okinawan Diet and new generation diet:

okinawa_diet_comparison

PS. Guess what the most commonly eaten form of carbohydrates is?

Sweet potato! Remember to sprinkle the sea salt on top. 🙂

#5 Include Omega-3 in Your Diet

We covered this briefly in the “fish” section already.

Soy and fish products are rich in Omega-3 fatty acids. This not only aids in brain function, but also lowers risk of heart disease.

So, add Omega-3 to your diet if you want to remember your kata in old age – and be able to perform them as well!

If fish is not your thing, you can supplement with O3 pills.

But natural is best (more bioavailable)!

#6 More Vitamin D & Calcium

Okinawans maintain their bone density from consuming calcium.

Actually, their water has naturally more calcium. This, combined with high vitamin D levels (from daily sun exposure), delays osteoporosis.

This might be the reason why Okinawans have less hip fractures than others. Vitamin D also helps testosterone production, which is good for physical performance.

In other words – get sunshine and calcium!

#7 Reduce Your Dairy Intake

There are some “blue zones” that incorporate dairy as a longevity food.

However, Asians have a different food culture, which means they are often lactose intolerant. This explains why old Okinawans don’t consume milk.

It simply gives them the “geri” (diarrhoea)!

As a Westerner, you might tolerate dairy products better than Okinawans. So this is a grey area. If you want to consume dairy, make sure it has the right nutrition/calories proportion.

Basically, avoid sugary milkshakes.

#8 Consume Alcohol Moderately

Wanna drink booze? Drink moderately.

Too much alcohol may actually reverse the benefits of the Okinawan diet.

The main benefits of alcohol consumption are the social aspects, which have been shown to contribute to a happy life.

So, drink with your buddies, in moderation. But don’t expect it to directly improve your Karate performance, health or recovery.

Personally, I’ll have a glass of red wine sometimes.

#9 BONUS: Don’t Stop Karate!

Okay, so we covered the main points of “The Karate Diet”.

But what about having the stamina, mobility, strength and mental health to train Karate at old age?toyama

Other than eating right, the most important thing is to keep practicing Karate!

Because – if you don’t use it, you lose it.

Funakoshi Gichin, the founder of Shotokan said it best:

“Karate is like boiling water – without heat, it returns to its tepid state.”

Continue practicing Karate, because the moment you slack off, you’re doomed.

Studies show that regular physical activity reduces stress and promotes cardiovascular health.

So, make sure Karate remains a habit even in old age.

It’s a key to long life!

Conclusion

As a committed Karate Nerd, here’s what you need to do to live a long and happy life:

  • Eat like an Okinawan (The Karate Diet)…
  • …and refuse to hang up your gi until you’ve passed on.

That’s it. 🙂

Follow the 9 steps above for guidance.

Good luck & live long!

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75 Comments

  • Graziela
    That's a really good diet! I think you could completely stop drinking alcohol at all, because it has no good aspect, except the social one. Since I'm not old enough to drink alcohol and don't want to do it, I don't know who my "drunk me" is, but I think it won't be a good feeling. Maybe, a glass of wine or something with really few alcohol might be ok every or every second week, but 1.) Don't make it a habit and 2.) don't get peer pressured(if you can say it like that, I'm also not a native speaker). And another diet tip is: Don't eat anything sugary or fatty!
    Reply
    • Graziela
      Correction: anything too sugary or too fatty
      Reply
      • Akshat
        Same here, don't feel like touching the damn alcohol!
        Reply
        • Graziela
          And a lot of people die ever year because of alcohol, sometimes because their liver is failing, sometimes because they get into a car accident, because they have too much blood alcohol, etc. And imagine being really drunk and then attacked by some guy because he heard, that you do karate/some other martial art! Slower movement, slower reaction, getting dizzy really fast... nah, nothing I want to experiance!
          Reply
          • Graziela
            *too high blood alcohol, again, I'm not a native speaker and sometimes rethink what I wrote the whole day
    • Jesse Enkamp
      Thanks for chiming in Graciela-san! Glad you liked the article :-)
      Reply
    • alamp
      I also don't drink alcohol, because I simply don't like the taste of anything I tried up till now. Plus, I also don't think I need it in order to have fun, probably because my main source of fun is practicing martial arts. However, wine (for example) is supposed to be a very strong antioxidant, which is most likely why French have relatively low pct of cardiovascular diseases despite eating a lot of foods rich in fats. At least that's what I heard.
      Reply
  • Akshat
    The problem with me is i train like hell and eat like hell. Though i have a good physique and functionality it's still hard to just eat healthy. So, now along with karate i even have diet to work on! Thx for sharing, great article as always.
    Reply
    • Graziela
      A tip when starting a diet: Imagine the food you want to stop eating(unhealthy stuff) is really really awful, the worst thing you've ever tasted! For example: "Ew, chocolate is the most disgusting stuff i've ever eaten!" That'll help for the start! It works better when you are home alone and say it out loud. And while being with others, say it in your head all over again. Another example: Your best friend eats some ice cream, your favorite flavour, and you don't want to "break" your diet. I hope it will also help you, it got a long way for me
      Reply
    • Jesse Enkamp
      Akshat-san, training and recovery go hand in hand. Make sure you eat (and sleep) properly to optimize your Karate results. Good luck!
      Reply
  • Daniela
    Hi Jesse, good and meaningful diet. I have some doubts regarding soy: while the soy-based food are rich in proteins, low in fats and lactose-free, soy is known to alter, in some way, your thyroid function (especially because, as westerners, we often have a low-ioidine intake) so if you don't balance this effect with algae - rich in iodine, and that's the reasion why Japanese people has no problems with thyroid - or with other iodine supplements (usually the "normal" salt with supplemented with iodine), you risk to arm your thyroid. We observed a number of cases in the last few years, since the soy usage is growth also due to its use as an alternative to dairy foods. So, in my opinion, always use some good sense! Keep eating healthy! (...and practicing Karate, of course!!!) :-)
    Reply
    • Jesse Enkamp
      Yes, this is one of the reasons I personally try to avoid soy based foods as a staple. I suggest people find the diet that works best for themselves. Cheers!
      Reply
  • H
    "Also, if you end up in a street fight, you’ll be more ready to fight if your belly is not full" Haha very good point!!
    Reply
    • Jesse Enkamp
      And, like my mom always said: "Don't go swimming immediately after eating!"
      Reply
  • Chantal
    Karate-Diet!! Way to go, Jesse! For people who lift or love a sport that is very demanding (like Martial Arts), the right nutrition is essential. Two things I'd like to add: Fish is awesome and super delicious. However, due to overfishing and by-catch of marine life, our oceans are slowly dying. So not sure about the 'Eating-fish-three-times-a-week'-thing. Moreover, in terms of diary products, I highly recommend buttermilk. It's high in proteine and overall very healthy. Same with Green Tea (you missed on this one, Jesse ;)). Skip Soda and add Sencha or Kukicha to your diet. Maybe as a ritual after your training session. It boosts the metabolism and comes with a variety of benefits for your body.
    Reply
    • Jesse Enkamp
      Absolutely! Fish and meat consumption is a difficult matter these days, as we continue to overpopulate the earth. Bonus Karate Nerd point for the green tea Chantal-san! ;-)
      Reply
  • Kyle
    How much are eggs used in the Okinawan diet, as I consume eggs for protein at almost every meal.
    Reply
    • Jesse Enkamp
      They eat egg, usually raw on top of a yummy rice bowl.
      Reply
      • Byakko
        Egg is a great protein source, but eating it raw reduce the amount of proteins you take. That's because the egg (as many other aliments) have somekind of "antinutrient" that reduce, in this case, protein absorption. To avoid this, you have to heat the aliment (the egg in this case), nullifying the antinutrient doing so. So we can say the best way to eat and egg is, at least, boiled.
        Reply
  • James Kent
    Check out anabolic men website it is chalk full of good scientific evidence about eating the right fats and carbs to produce proper hormonal balance.
    Reply
    • James Kent
      Oh and it's not just for men .
      Reply
    • Jesse Enkamp
      Diet and nutrition is key to hormonal balance, along with physical cultivation and a host of other lifestyle factors. Hormones should definitely not be ignored. Thanks for your input James-san!
      Reply
  • Richard
    Does anybody Know who the awsome looking sensei is with the white beard I would like to know more about him!
    Reply
    • Robert
      I believe he is Seikoh Tohyama, the 10th dan master of Uechi-ryu
      Reply
    • Jesse Enkamp
      Seiko Toyama, RIP. One of the most badass men on the planet.
      Reply
  • Arno
    Thanks for this great advice :) we are also keen on good and healthy food! We are a family of four and three practice Karate and we love training and eating the good things :) ! Cook fresh all days yourself, do not use the pre-mixed sauces and packages and all that stuff. Making fresh food every day keeps the doctor away and you're feeling good :) !
    Reply
    • Jesse Enkamp
      Absolutely! I always cook my own food (unless I'm on the road). Health is wealth!
      Reply
  • Jim Smoak
    I read a fascinating book several years ago called the Okinawan Program (https://www.amazon.com/Okinawa-Program-Longest-Lived-Everlasting-Health/dp/0609807501). It was the result of a study of Okinawan centenarians (where the highest percentage of the centenarian population is). Diet was a large part of it, but not the only substantial contributing component. There were several others, but the one that stuck out in my mind (other than diet) was their social practices. The study basically said that Okinawans are a very social people group that are really laid back. Western society could certainly learn from that practice. We are A-type driven and living an ever increasingly isolated life as individuals (ironically, tech like this contributes to that isolation...), that we probably reverse many of the diet benefits we may strive for.
    Reply
  • Joanna beattie
    Excellent tips! Eating right and daily last practice helped me FINALLY become a black belt in my 56th birthday! Health issues and 4 major surgeries made the road long and bumpy,but maintaining your health will ALWAYS help in the end. I look forward to continuing my journey as long as I can. Be healthy and safe everyone!! Joanna B.
    Reply
    • Pleiades
      Well done Joanna! :-) PS To those above who eschew alcohol completely, I agree it's probably for the best. OTOH Small amounts of red wine have been proven to be beneficial to heart health, among other things.
      Reply
  • Mark Whitt
    I'm a Vegan, so I'm already on board with nearly everything here except the fish and pork. For those wondering, I've found raw nuts and seeds to be a very valuable source for protein and Omega 3's. But be careful! Nuts and seeds are also very energy dense - which means that you can get fat off of them very quickly!
    Reply
    • Pleiades
      TBH I think that's the way the world should go regarding diet, but it won't happen soon (or maybe ever) unfortunately. Though I'm (shamefully) still a keen meat eater, I'm aware of the horrific impact of beef & dairy farming on the environment, as well as on people's health (and on the animals themselves). Some interesting alternatives for the future are shown in this article from New Scientist: https://www.newscientist.com/article/mg23331180-400-tomorrows-menu-termites-grass-and-synthetic-milk/
      Reply
      • Mark Whitt
        It’s great that you’re aware of the impacts of meat and dairy on our bodies as well as the planet and the animals. After I learned about these things, I felt that it was in line with my martial arts ‘upbringing’ to do what I could to minimize my own impact. I’ve learned a lot – but mostly about myself. If you decide to try it yourself, I’d be happy to share what I’ve learned. It does require a ‘budo’ type commitment, but we’re used to that!
        Reply
        • Pleiades
          Haha I'm afraid I've given up Karate (for various personal reasons) and no longer have the 'samurai/budo' (or whatever you wish to call it) spirit! I do admire those that have made the switch to vegan, I know how hard it is to do in a world dominated by fast-food chains, packaged frozen rubbish and all pervasive advertising...
          Reply
  • Christina
    I love this diet plan. I'm curious what an Okinawan breakfast would look like though. I tend to eat eggs in the morning usually in a breakfast taco (I'm from Texas...it's a thing) but I'm trying to ditch the tortillas and get some new ideas.
    Reply
  • Peter G.N. GRIFFIN
    TO: Jesse-san, 1. The best damn article you've ever uploaded and shared. Domo Arigato Gozainasu Osu !
    Reply
  • Peter G.N. GRIFFIN
    Dear Jesse-san, Unsure WHY my previous post has uploaded with a spelling error WHICH DID NOT exist before pressing ENTER ! ??? ! And it is NOT spaced out as I had initially typed either ! ?? ! Anyways - your above article is excellent nonetheless. Domo Arigato Gozaimasu. Osu !
    Reply
  • kenneth boyd
    great post good advice for anyone martial artist or not. a few more important herbs/spices used that were not mentioned. ginger often used in winter months to help with colds or during when someone has a cold to get over it faster. and as a tea or sweetener. burdock root is very commonly used in salads and in the miso soup and has a wide range of health benefits.
    Reply
    • Pleiades
      I would add ginseng for overall health and energy, and turmeric (curcumin) for joints (and digestion, to a lesser degree). Cinnamon is helpful with diabetes too.
      Reply
    • Josie
      I use ginger for car sickness
      Reply
  • m.p. of london
    I agree with 90% of the comments, I have trained for over 30 years in Shotokan/ JKA lineage, SankuKai Karate, Aikido -Ueshiba and Yoshinkan , currently training in ITF/ TAGB Taekwondo. Studied other schools wushu, Tai Chi, JuJitsu , read extensively , my own library of 200+ martial arts books..... I firmly believe the main thing we slightly overlooked was eat until 80% full.... eat slowly, thoughtful, eat a balanced diet, hydrate, without denying yourself the odd treat but use common sense regarding fast food, fried and over prepared foods, I drink but in controlled moderation, never get drunk, avoid strong spirits or what I consider the greatest evil smoking. My life is aimed at balance , one day I might achieve balance but I love training and discovering .
    Reply
  • Mark Laderwarg
    Interesting. I'm surprised by the moderation of alcohol. It seems like there are many stories of some of those masters mentioned that involve alcohol. -- ML
    Reply
    • Jesse Enkamp
      Yes, but drinking is not positively correlated with longevity.
      Reply
  • WARHORSE BLUE
    Good Article
    Reply
  • Sabine
    Great article and tips. Just put this up on my fridge! Should actually get Hara Hachi Bu tattood on my forearm so I never forget LOL! Thanks as always Jesse-San for sharing your knowledge!
    Reply
  • Karl
    Why do you bother? No secondary gain - just great public awareness! My wife has difficulty with my absence but can appreciate what I bring back. Again, thank you for such great insight.
    Reply
  • Anders Johansson
    Dear Jesse-san, Thanks for yet another great article! Love your moms advise, I got that a lot as well! :) Question: Ordinary Sweet Potato won't suffice, right? Do you know how to get Okinawa S.P. in Sweden? Keep up the amazing work! Best regards Anders
    Reply
    • MB
      Read that up, should help http://www.precisionnutrition.com/regular-vs-sweet-potatoes -regards MB
      Reply
  • Alistair Rae
    Im Scottish. My diet is awful and of course no alcohol????? After reading this though, I am going to change my diet and cut back on my national drink?
    Reply
  • Ivan
    There are dairy products that increase longevity and those are the Bulgarian yoghurt and cheese. There were numerous centennials in Bulgaraia who had eaten all their life mostly dairy products. But. There's a big BUT in that and it is that it is not the dairy product itself which increases longevity but the LIVING bacteria in it through the help of which it's made. But as supermarkets now are only interested in the financial profit those bacteria are being killed in production, most often by pasteurisation in order to achieve a similar taste but with much higher shelf life. Then, you read on the label "live culture" BUT it WAS live culture somewhere amid production line, as the real product has a shelf life of 72 hours like it was 25 years ago (I keep some original communist - era Bulgarian jar caps that had printing of the day of the week they were produced and the day they will expire) and the supermarket version while tasting "almost" the same will have shelf life of months. You can easily test that trying to make your own home yoghurt from warm fresh milk and a spoon of supermarket yoghurt: it will not work. Because the supermarket product contains almost none living bacteria. When you repeat the process at least several times you could have a chance of getting genuine yoghurt that has real anti-age properties. But, again, given there is at least a tiny bit of remaining live bacteria which is rarely the case. That's just one of the ways modern food industry is fooling us.
    Reply
    • Alistair Rae
      Absolutely true Ivan. Although Scottish I actually live in Bulgaria, but work in the middle east so I know the products you are talking about. Another good one from Bulgaria is the totally natural honey.
      Reply
  • Adrian
    why is okinawa called the island of pig then? they eat heaps of pork
    Reply
  • Parth Bhanderi
    Jesse you are amazing. I am from India and there are no world champion from India. I want to become one.
    Reply
    • Parth Bhanderi
      Jesse you are amazing. I am from India and there are no world champion from India. I want to become one.
      Reply
  • Marty
    Balance and moderation is important. Being almost 40, i’ve Had to make dietary changes and I’ve noticed huge changes in my health and energy. Doesn’t mean you have to completely give up alcohol and treats.
    Reply
  • Leif Hermansson
    Okinawan s also drink a lot of the green tea, the "Ocha" that have a lot of antioxidants.
    Reply
  • Scott Yoast
    I went on a similar diet and lost 50 lbs and started to practice Karate because of my new body and health at age 38. My dream is to continue Karate until very advanced age. VERY interesting ab0ut the 80% rule!
    Reply
  • Mike
    How do you know when you're 80% full?
    Reply
  • Colin Selig-Smith
    Yup. You don't have to follow the Okinawan diet exactly, but it is a good one, The key, is -> insulin. Their diet keeps insulin levels constantly low. Even with a mostly carbohydrate diet, all the carbs they do eat are slow release. Most western diets (e.g. SAD) OTOH do exactly the opposite, the carbs are all fast release, causing insulin spikes, which leads to insulin resistance and subsequently sugar dis-regulation, and various chronic and degenerative illnesses. Having said that, people who are already insulin resistant are going to have problems with the glycemic loading in the Okinawan diet, their body is already carb intolerant, and it'll elevate their insulin more than it would for someone who is insulin sensitive. It's not clear yet how reversible this is. The science isn't in yet. The science on saturated fat though is in. It's not a problem. The general advice has been wrong for years.
    Reply
  • Dom
    Just do something what you do by heart and your heart might notice too late, that it became old already. Stay young in mind and be flexible to changes. As a life challenge, to a lot of people this is hard enough - when you eat 'healthy' and remember, where we all came from (running arround, hunting, collecting food, fasting till the next occasion to eat...), being a little more modest and being helpful to others - we all can becom immortal. Untill Death proves us wrong. But we can believe in it untill then. btw. one of our sempais had a chat with me about training with a little alcohol in mind. That would be very helpful to skill up in 'letting the mind go' and let the body react, without thinking. Well, if we will ever happen to be crazy enough, to do that, (and I survive it) I´ll let you all know. Promise. I stopped drinking excessiveliy alcohol, when I realised, it doesn´t work anymore. I don`t get drunk. I get tired, that´s all. That´s boring. So I stopped it.
    Reply
  • Brian Lowry
    Thanks Jesse for a great article. Lots of good ideas, especially the 80% tip and avoiding fast food. Since it’s possible to be socially active without alcohol, I wish you had written strongly against any consumption of this evil scourge on our society. Too harsh? Check the stats, check MADD, check AA, check the news any day. So sad, so many lives and families destroyed. Add in pot, now being touted as a social activity, and young people face a greater challenge each day to have a healthy lifestyle. Jesse, keep up the great work.
    Reply
  • José Luis
    Wow!!!!! Super important information!!!!!! Thank you Jesse
    Reply
  • Mohit Vashisht
    Thanks Sansei! Thankfully being an Asian, many of the above items are in our diet. I have already started reducing use of sugar. With bitter melon we make a dish by frying them from outside and stuffing inside with onion cooked with spices. Obviously, it's bitter taste is removed this way. Tofu is not a part of my diet, we eat rice more. Spices of all kinds are important part of all Indian dishes. For omega 3, I'll go for tofu and pills as I am a vegetarian. Sorry for that. Yes, sprout beans I eat daily in the morning! Regards!
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  • Trevon
    So, I was wondering if you have any recipes for cooking pork for days. Like, I just stew it, and I don't know how to cook it like that. Help please, that would be much appreciated.
    Reply
    • CK
      Sure, stew it all you want. The problem is that you kill off its nutritional potential and maybe turn it into a carcinogen if it gets burnt.
      Reply
  • Jim
    At 76, I practice and teach twice a week. I have good days and less than good days with what I expect in training. Diet does make a huge difference in my training.
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  • Emilie Agerskov
    Bruce Lee Diet Nutrition  Bruce Lee focused on health foods, high-protein drinks, supplements and vitamins. He avoided refined flour and baked goods. Gracie Diet This diet was developed by Carlos Gracie, the founder of Brazilian Jiu-Jitsu. This diet recommends cutting out junk food, desserts, alcohol and tobacco. It focuses on proper food combinations so they combine to cause healthy chemical reactions .
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  • CK
    Yeah, but *you*, and most of your readers, aren't Okinawan.... or East Asian for, that matter. Context is important. Ancestry is important. These people have developed with this way of eating. It's not going to work for everyone. It might make someone feel good now, but what condition will you be in decades from now? Let's say it does work out, and you live to be an active 95 year old. It seems your genetics treated you well. You probably had a good social life on top of everything as well (which is just as important as what you eat). That doesn't mean a diet high in meat, dairy, and fat isn't good. Slavs are a good example. Traditionally, in certain regions, people eat lots of salo (fermented pork fat), raw ferented dairy, all sorts of meat, small amounts of porridge, limited vegetables, breads and dumplings, fish, etc. Don't forget the drinking of alcohol. They are known for longevity and a lack of health problems. Plenty live into their 90s and some reach over 110. They have the mutation for lactose tolerance and they've been consuming fermented products for thousands of years. Some have nonadic roots, people which rely almost 100% on animals products. Those are just some reasons for their ability to digest these things. In fact, I'd say having sweeping dietary guidelines is irresponsible. Even individuals within a culture have different needs. Processed sugar, trans fats, badly-prepared plants, badly-raised meats, etc... these are the real problems. That and being inactive, have a poor social, mental, and spiritual life. I understand what you're saying. I respect you, but I'm sure you know that it's not a good idea for people to all eat in the same way. Peace.
    Reply
  • Jemal Mohammed
    Hey Sense i have been Reading your articles & waching your vidieos since i was yellow belt. it was around 7 years and now i'm a karate instructor. to day i feel that should tell yoou how your explanations are so clear and amazing discribtion, easy to understand even for the person who is not native english speaker like me. fanally the only thing i can do for you is to say Thank you with respect & wishing long life to you. i also wish you read this. ? 10Q again?
    Reply
  • Divsha
    The goya is called "uchchhey" or "korola" in our language. I am Bengali. These two are a bit different, but they're related. And they taste horribly bitter. I hate it too ??...but my elders always tell me it's extremely healthy and has "miraculous" effects on your health. Also, a fun fact, we always eat it in the beginning of a meal, because they say it improves our appetite (though it makes me gag and choke lol)
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  • Divsha
    We Bengalis also have lots of fish. LOTS of it. In our family we eat fish 6 days a week. We eat meat only on Sunday.
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  • JOHN VERCELLINO
    Can I picture myself practicing karate when I'm 70? Yes. Three more years to go.
    Reply
  • Markus
    Hello Jesse, Love your videos. You mentioned in one of your video that you like to drink some okinawan health drink. What was it called? I can’t find it anymore…
    Reply
  • Jon
    after the Steven Segal BS I lost ALL respect for you and all the talk about Martial Arts philosophy went down the proverbial toilet when you sucked up to that rapist fraud POS. WTF? why?
    Reply
  • Rene
    I've been vegetarian. Once I eliminated meat from my diet my performance improved specially with recovery. I broke my ULNA while wrestling, the doctor told me to stop all kind of martial arts training for 8 months. I started training within 4 weeks and fully recovered in 3 months. Strongly I recommend if you deal with inflammation. Carbs are essential for the intensity of karate-do, at least the way I train. And when they ask where do I get my protein I tell them how simple and diverse is: lentils (all kind), beans, legumes in general, quinoa, peas, tofu, seitan, tempeh, natto, etc. But yes, sugars, ultra processed foods, alcohol, will not help anyone regards of the diet they follow.
    Reply

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