쉐도잉 연습: Japanese Oldest Doctors: Just Eat These Every Day and You Will Live to 100 - YouTube로 영어 말하기 배우기
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Did you know that your body has an incredible built-in system to heal itself,
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Did you know that your body has an incredible built-in system to heal itself,
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stay lean, and even protect against diseases like cancer?
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In this video,
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we'll explore simple yet powerful daily habits inspired by five legendary Japanese scientists who have revolutionized our understanding of health and longevity.
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We'll start with Dr. Yoshinori Osumi,
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the Nobel Prize-winning scientist who uncovered autophagy,
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a fascinating process where your cells self-clean and regenerate.
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Then, we'll dive into the research of Dr. Takayuki Turuya,
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who studies the metabolic benefits of fasting,
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and Dr. Shigeki Hinohara, one of Japan's most respected longevity experts.
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We'll also learn from Dr. Yumi Ishihara,
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a renowned physician trusted by Japanese prime ministers,
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and Dr. Hiromi Shinya, a pioneering gastroenterologist who emphasized the vital connection between gut health,
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enzyme-rich foods, and disease prevention.
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By the end of this video,
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you'll understand how autophagy works and,
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more importantly, how you can activate it in your daily life for better health and longevity.
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What is autophagy?
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Autophagy is your body's natural recycling system,
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a built-in detox that keeps your cells clean and efficient.
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Think of it as cellular housekeeping,
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your body breaks down and removes damaged parts,
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making way for stronger, healthier cells.
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Dr. Yoshinori Osumi, the Nobel Prize-winning scientist,
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discovered that autophagy becomes especially active during periods of fasting or stress,
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helping your body repair itself,
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maintain a healthy weight, and lower the risk of diseases like cancer.
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As Dr. Osumi emphasized in his Nobel lecture,
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without autophagy, our cells cannot survive.
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This process is essential for keeping your body balanced, energized, and resilient.
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One of Dr. Osumi's core philosophies is that scientific progress thrives on collaboration and openness.
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Since his groundbreaking discovery, countless scientists have expanded research into the practical applications of autophagy,
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now widely recognized as being linked to aging,
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cancer prevention, neurodegenerative diseases, and immunity.
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The key takeaway, supporting your body's internal cleaning system,
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both at the cellular and lifestyle levels,
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is crucial for long-term health.
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So, how can we activate autophagy in our daily lives and harness its benefits?
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It's easier than you think.
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Here are three Japanese longevity-inspired diet and lifestyle tips,
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backed by top Japanese scientists.
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Tip number one.
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Activate autophagy with intermittent fasting.
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One of the most effective ways to trigger autophagy is intermittent fasting,
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a practice that has been deeply woven into traditional Japanese lifestyles for generations.
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But what exactly is intermittent fasting?
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Simply put, it means creating a daily window of time where you don't eat,
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allowing your body to shift from digestion to deep cellular repair.
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Many Japanese researchers, inspired by Dr. Yoshinori Osumi's work,
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advocate for a natural fasting period of 12 to 16 hours,
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a rhythm that aligns with how older generations in Japan naturally eat.
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Many Japanese elders intuitively skip meals or maintain longer gaps between dinner and breakfast,
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unknowingly supporting their body's built-in cleansing and renewal processes.
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One leading scientist in this field is Dr. Takayuki Turuya,
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a Japanese researcher specializing in the metabolic effects of fasting.
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His research highlights that fasting isn't just about weight loss,
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it also enhances metabolism, boosts antioxidant production,
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and may even slow down aging.
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There are three key insights from Dr. Turuya's research.
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Metabolic activation during fasting.
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Dr. Turuya's studies have shown that fasting stimulates various metabolic pathways,
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leading to increased production of metabolites involved in energy production and antioxidant defense.
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This suggests that fasting can rejuvenate metabolic processes and promote overall health.
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Antioxidant generation.
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His research indicates that fasting elevates levels of antioxidants,
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which help neutralize harmful free radicals in the body.
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This enhancement of the body's natural antioxidant capacity may contribute to the prevention of oxidative stress-related diseases.
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Potential anti-aging effects.
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By activating specific metabolic reactions,
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fasting may play a role in mitigating some effects of aging.
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Dr. Turuya's findings suggest that the metabolic shifts induced by fasting could support cellular repair mechanisms and longevity.
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Dr. Turuya strongly advocates for the health benefits of fasting,
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emphasizing its role in revitalizing metabolism,
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strengthening antioxidant defenses, and potentially extending lifespan.
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So, if you're looking for a simple,
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science-backed way to improve your health,
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consider incorporating intermittent fasting into your daily routine.
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Tip number two.
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Practice harahachibu.
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The second lifestyle tip is to embrace the traditional Japanese practice of harahachibu,
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which means, stop eating when you're 80% full.
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Rooted in Okinawan culture and supported by longevity studies,
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this principle encourages mindful eating and calorie restriction without malnutrition,
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allowing the body to enter cellular cleanup mode, or autophagy.
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This gentle calorie restriction, combined with long overnight breaks from food,
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reduces metabolic stress and gives your body more time for self-repair.
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Interestingly, in Okinawa, a region renowned for its high number of centenarians and known as a blue zone,
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people have naturally practiced this approach without even realizing it.
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Their tradition of having early,
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light dinners and long periods without late-night snacking essentially creates an overnight fasting window,
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which naturally supports autophagy.
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Dr. Shigiki Hinohara, one of Japan's most respected doctors and longevity experts,
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was a living example of this philosophy.
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He worked until the age of 105,
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advocating that staying engaged and never fully retiring keeps both the mind and body youthful.
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His approach to diet was simple,
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eat light, avoid excess sugar and processed foods,
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and follow Haruhachi-boo, eating until 80% full,
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which he believed prevented excess weight gain and contributed to longevity.
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Dr. Hinohara also promoted staying active,
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taking the stairs instead of elevators and walking daily to maintain vitality.
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While he respected medicine, he warned against over-relying on doctors,
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instead advocating for preventive care,
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a positive mindset, and taking personal responsibility for one's own health.
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He also emphasized the importance of lifelong learning,
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curiosity, and having fun, often saying that enjoying life was the best way to forget pain.
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For more insights, check out my detailed video where I dive deeper into Dr. Hainohara's remarkable wisdom.
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Number 3 Tip.
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Foods.
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What food should we eat to fully activate autophagy?
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To fully activate autophagy, what we eat plays a crucial role in supporting this natural process.
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Dr. Yumi Ishihara, the personal doctor to Japan's Prime Minister and head of the Ishihara Clinic in Tokyo,
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advocates for modified fasting as a powerful tool for health.
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His regimen includes a liquid breakfast of freshly squeezed carrot or apple juice,
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skipping lunch in favor of black tea with black sugar and ginger,
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and consuming one solid meal per day.
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This approach creates long fasting windows that naturally support cellular rejuvenation and autophagy.
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Dr. Ishihara often reminds us that,
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most humans today eat too much,
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and he emphasizes the importance of practices like,
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harahachibu, eating until you're 80% full,
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to encourage longevity and prevent overeating.
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Dr. Ishihara's liquid breakfast of freshly squeezed carrot or apple juice is an excellent way to break a fast.
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These juices are packed with essential nutrients that support digestion and recovery.
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Carrot juice, rich in beta-carotene,
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vitamin A, helps with skin,
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eye health, and liver detoxification,
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while also offering an alkalizing effect on the stomach.
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Apple juice, full of antioxidants like quercetin,
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restores electrolytes and supports gut health with its natural pectin.
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Together, these juices are gentle on the digestive system and provide quick nourishment without overwhelming your body.
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To avoid blood sugar spikes,
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it's best to drink a small amount first,
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about half a glass, and wait 10 to 20 minutes before eating solid foods.
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Pairing your juice with a handful of nuts
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or a spoonful of olive oil can help slow sugar absorption and keep your energy levels balanced.
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Another fantastic drink to support autophagy is black tea with black sugar and ginger.
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This combination is warming, nutritious,
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and offers multiple health benefits.
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Black tea is rich in antioxidants that support heart health and metabolism,
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while black sugar, curisato, is a natural alternative to refined sugar,
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providing minerals like iron, calcium, and potassium.
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Ginger adds powerful anti-inflammatory properties,
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aids digestion, improves circulation, and boosts immunity.
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This drink is great for providing gentle energy before fasting,
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and it also works well after fasting to aid digestion and replenish lost minerals.
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In line with the advice from these researchers,
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it's important to limit the number of solid meals you eat each day,
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ideally one or two meals.
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The emphasis should be on a plant-based, whole food diet.
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A traditional Japanese diet, rich in vegetables,
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seaweed, fermented foods, fish, and legumes,
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like soybeans, natto, and miso,
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combined with whole grains such as brown rice and barley,
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provides the nutrients your body needs to thrive while supporting autophagy.
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Dr. Hiromi Shinya, a renowned Japanese-American gastroenterologist,
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promoted a diet rich in enzymes,
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fresh vegetables and fruits, and low in meat to maintain a healthy gut and prevent unnecessary metabolic stress.
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His Shinya biozyme theory advocates for a plant-based diet that complements autophagy by supporting digestive health and reducing inflammation.
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Dr. Shinya also believed in incorporating fasting into daily life.
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He introduced the concept of the Shinya Little Fast,
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a 16-hour fasting period, where you eat an early dinner and have a late breakfast the next day.
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This practice gives your digestive system time to rest and supports internal cleansing,
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which aligns with autophagy.
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Dr. Shinya also emphasized the importance of hydration for metabolism and overall health.
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He recommended starting the day with a couple of glasses of clean water on an empty stomach to help cleanse the body.
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Japanese sencha green tea, rich in catechins,
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antioxidants, can also mildly support autophagy and overall health,
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so it's a great option throughout the day.
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Importantly, all these scientists agree that processed foods and excess sugar should be avoided.
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Overconsumption of refined sugars and white flour can cause insulin spikes, which suppress autophagy.
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Processed meats and chemical additives also harm gut health and metabolism,
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so it's best to steer clear of these foods.
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By following these principles, embracing intermittent fasting,
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eating plant-based whole foods, and avoiding excess sugar and processed foods,
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you can activate autophagy and let your body naturally repair itself.
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