How Matcha and Japanese Rituals Can Transform Your Health with Candice Kumai

Summary

Podcast Summary: Stronger with Don Saladino

Episode: How Matcha and Japanese Rituals Can Transform Your Health
Guest: Candice Kumai
Date: April 28, 2026
Host: Don Saladino

---

Episode Overview

This episode of Stronger with Don Saladino features chef, author, and wellness expert Candice Kumai, renowned for blending Japanese wellness traditions with modern culinary and lifestyle techniques. Don and Candice explore the deep influence of Japanese culture on health, diet, mindset, and daily rituals—highlighting how matcha and other Japanese practices can transform both physical and mental wellbeing. The conversation also delves into issues of heritage, authenticity, and self-compassion in the wellness industry.

---

Key Discussion Points & Insights

Reinvention vs. Intuitive Pivoting

• Candice’s Journey:
  • Don praises Candice for “reinventing” herself multiple times, but Candice sees it as “going backwards and relearning where my family came from rather than following these steps” (03:37).
  • Emphasis on lifelong learning and staying a student:
    • “It’s possible that 20 years after Top Chef, I’m still here because I’m open to being the student for the rest of my life.” (04:53)
• Core Message: True evolution is rooted in curiosity, heritage, and being of service—not just “chasing clout and power and money.” (04:00)

---

Japanese vs. Western Approaches to Health (05:19–12:51)

• Respect for Elders & Community (Ikigai):
  • Elders are highly valued:
    • “The elders are seen as celebrities almost...they treat their elders in Japan with the utmost respect.” (06:55)
  • Seniors remain active; common to see 80- and 90-year-olds cycling around town. (06:56)
  • The concept of ikigai: purpose found through community and social roles. (07:14)
• Shikata Ganai:
  • “It cannot be helped.” This phrase guides acceptance and discourages comparison and gossip.
    • “Okinawan and Japanese women don’t care so much about other people’s lives...they stay in their own lane.” (07:40)
• Social Media and Presence:
  • Japanese approach is more about inner focus, less external validation.
• Nutrition Wisdom
  • Traditional breakfast includes miso soup (probiotic-rich), sea vegetables, and fermented pickles.
  • Fermentation methods: miso, natto, soy sauce, dashi.
  • “Eat from the soil”—roots, grains, veggies are dietary staples.
  • “If you want to learn more about Japanese food and healthy eating...learn from an Okinawan or a Japanese person.” (11:12)

---

Matcha – Benefits and Ritual (12:51–25:03)

• Personal Experience with Coffee & Matcha
  • Don shares his cycling on and off coffee, shifting to matcha for sustained energy (13:31).
• Candice’s Matcha Origin Story:
  • Used to drink coffee excessively; then introduced to matcha by a friend and mentor, Rona, from Itoen (21:17).
  • “Hasn’t had coffee in eight years” since discovering matcha (23:05).
  • Matcha is calming and focusing (due to L-theanine), rich in antioxidants (vitamin C, K), and lower in caffeine than coffee (about 35-50 mg per serving).
    • “So it’s not really steady release of caffeine. So it's not jolty and crazy like the stock market. It's like a steady stream…” (23:25)
  • Ritual: Often drinks multiple matchas a day with no jitters (23:09).
• Cultural Integrity with Superfoods:
  • Strong advocacy for learning about Japanese foods and rituals directly from Japanese people or those deeply embedded in the culture (12:12).

---

Eating for Strength vs. Restriction (23:51–27:03)

• Switching the Narrative:
  • Eating healthy should be about nourishment and joy, not guilt or restriction:
    • “If you love yourself, then eat whole, real nutrient dense foods. Create like your favorite recipe...make it better for you.” (25:03)
  • Cooking for oneself or loved ones is nourishing mentally and emotionally—“the best, most romantic feel-good thing you can do for yourself.” (25:57)
• Go-to Brain & Energy Foods:
  • Before high-pressure events: sleep, omega-3s (miso, salmon, walnuts), berries, olive oil, smoothies with hidden greens.
    • “I eat lots of omega-3 fatty acid filled foods for brain health…snacks can be blueberries, walnuts with yogurt, fruit, flaxseed, flaxseed oil.” (27:03)
  • Pro tip: “No sugar in smoothie—period. Hard stop at the end of that sentence.” (28:22)

---

Moderation, Indulgences & Food Joy (28:39–31:44)

• No Demonizing Favorite Foods:
  • Admits to loving pasta—“never gonna cut that out.”
  • Occasional indulgences (Cheez-Its, burger and fries, gyros) are part of balanced living.
  • “Pick your battles…every now and then it’s fine.” (29:12)
• Value of Cultural and Family Food Traditions:
  • Mutual appreciation with Don for their respective Italian, Greek, and Japanese backgrounds.

---

Daily Routine, Fitness, and Wellness Rituals (31:44–35:14)

• Typical Day:
  • Early start, physical therapy (due to past injuries), breakfast (eggs, greens, avocado), lunch is a berry smoothie, supplements (collagen, sometimes creatine), gentle workouts (Bar Method, Pure Bar, Pilates).
  • Evening: work stops at 5pm, home-cooked dinner (salmon, quinoa, roasted veggies), sparkling water.
• Sleep:
  • “Sleep is really the key. I think so many people trip up.” (34:00)
• Matcha Masterclass:
  • Candice runs interactive workshops on matcha and its history, application, and meditative benefits.
    • “Trying to bring people together in a group setting. So we do matcha meditation. Matcha again. And we talk about the origins of matcha, how to make it, the benefits of it, health benefits.” (35:16)

---

Notable Quotes & Memorable Moments

• On Heritage and Reinvention:
  • “It’s more about just following my lineage, like almost going backwards and relearning where my family came from rather than following these steps. And maybe reinventing is a way for people to just envision how can we all get better as we move forward.” — Candice Kumai (03:37)
• On Japanese Cultural Attitudes:
  • “Okinawan and Japanese women don’t care so much about other people’s lives, other people’s business, other people’s decisions…I envy [my mother’s] focus and presence.” — Candice Kumai (07:40)
• On the Power of Food Traditions:
  • “If you want to learn more about Japanese food and healthy eating…learn from an Okinawan or a Japanese person.” — Candice Kumai (11:12)
• On Matcha’s Benefits:
  • “Hasn’t had coffee in eight years” since switching to matcha. “…It’s not jolty and crazy like the stock market. It’s like a steady stream and you feel really good after you drink it.” — Candice Kumai (23:05, 23:25)
• On Eating for Love, Not Judgment:
  • “If you love yourself, then eat whole, real nutrient dense foods….the best, most romantic feel-good thing you can do for yourself.” — Candice Kumai (25:03)
• On Maintaining Authenticity in Food Storytelling:
  • “It is important, I think, to have firsthand stories…If it’s not from your heritage…I think I learn from the culture direct, maybe visit it, try to get firsthand stories myself.” — Candice Kumai (41:10)

---

Audience Q&A (35:57–42:10)

• Caller: Marshall from Austin, TX
  • Morning Rituals:
    • Candice wakes at sunrise, meditates on cushions for 30–40 min, avoids devices for 1–2 hours, waits for genuine hunger before eating.
    • “Matcha and meditation has really changed my life.” (38:33)
  • Advice for Sharing Food Culture as a Creator:
    • Emphasizes rigorous self-education, firsthand cultural immersion, and respect for origin when sharing foods or wellness practices from other cultures.
    • “…study the people who are the badasses who went out and did the work and then took that work and made it into something really thoughtful and beautiful.” (41:50)

---

Timestamps of Key Segments

• [03:37] — On Reinventing vs. Following Lineage
• [06:01] — Key Differences in Japanese Wellness
• [09:39] — What Candice Brought Back from Japan (Sea Vegetables, Miso, Fermentation)
• [13:31] — Don’s Coffee Story & Switch to Matcha
• [21:17] — Candice’s Matcha Journey
• [23:09] — Matcha as Coffee Replacement
• [25:03] — Nourishment > Restriction
• [27:03] — Go-to Meals for Brain & Body
• [31:44] — Day in the Life: Nutrition, Fitness, Recovery
• [35:16] — Matcha Masterclass Ritual
• [37:01] — Morning Rituals (Caller Question)
• [39:46] — Protecting Authenticity in Cultural Foods (Caller Question)

---

Tone & Atmosphere

The episode is warm, full of laughter, mutual respect, and admiration—practical but deeply heartfelt. Don keeps the conversation grounded and playful, while Candice brings vulnerability, cultural pride, and hard-won wisdom.

---

For anyone curious about infusing Japanese wellness into their daily lives, or simply seeking greater authenticity and joy in their relationship with food, this episode delivers insight, humor, and actionable advice with contagious enthusiasm.

Transcript

[Ollie Sleep Advertiser]

Good sleep is everything. That's why Ollie's science bag support is made with a blend of melatonin and L theanine for both kiddos and grown ups. So when your mind won't switch off, you've got something that can help your racing thoughts and restless nights won't stand a chance. Find Ollie sleep solutions for the whole [e-mail] that's O L L Y dot com.

[Depop Advertiser]

Last night you spent two hours deciding what to wear to the party this morning. It'll take you two minutes to list it on Dep your money back. Just grab your phone, snap a few photos and we'll take care of the rest. The sheer dress and platform heels you'll never wear again. There's a birthday girl searching for them right now. Your one and done look is about to pay for your next night out or at least the ride home. Your style can make you cash. Start selling on Depop, where taste recognizes taste.

[Don (Podcast Host)]

Hey, everyone. Welcome to Stronger. On today's episode, I brought on Candace Kumai, who is a chef. She is a wellness expert and someone that I feel like I've known for 20 years. But you might know Candace because she was one of the early contestant chefs on top chef over 20 years ago. She also happened to be the youngest female contestant chef ever. Candace combines her Japanese wellness philosophy with cooking and with healthy eating and longevity. So I think you're going to absolutely love this episode. We definitely had a lot of laughs, but listening to how Candace makes healthy eating delicious. Candace has a Japanese mother and a Polish father, and we got to really talk about her heritage and how that was such a heavy influence on her trajectory in the culinary and wellness space. So I know you guys are going to absolutely enjoy this episode. I loved it and I'm already thinking about having her on again. Let's. So what was interesting was your assistant reached out to me using the word, you know, she's reinvented herself. Candace Kumai's reinvented herself like five different times. And. And I'm thinking about it and I. Anytime I bring a guest on, first off, I know who you are because you are. I have no reason to kiss ass here, but you're almost a bit legendary because in the culinary world, to bring in wellness the two decades ago, I mean, you were one of the first top chefs, I think. I'm not going to mention the age, but you went on about 20 years ago. You look. You look like you're in your early 30s. You're wonderful. We all know that. But Top Chef. You were one of the youngest female Top Chef competitors ever. You're one of the first women, I think, to really bring in wellness. And this. I'm going to blow you up now. This Michelin star culinary approach. And I think your background's incredibly unique. You have a Polish father, a Japanese mother, a loving family that you. You embrace, which I have, and I think that's a beautiful thing. But I really. I would imagine that a lot of your wellness journey is because of your. It seems like your mom, from what I gathered.

[Candace Kumai]

Oh, yeah, Japanese mom.

[Don (Podcast Host)]

Japanese. But what I was saying about your assistant was she said you reinvented yourself. And I wouldn't say the words reinventing. I think you have an intuition to understand when and how to pivot and to go capture things that are passionate. I don't think you look at them as money grabs. I think you're just like, this is. My impression of you is like, this is what I to do. I am really passionate about this. This is where I can move the needle, and I'm going in this direction. Am I right or what? Am I. Am I wrong? Tell me.

[Candace Kumai]

I mean, it's. It's like. And thank you, Don. You're so kind.

[Don (Podcast Host)]

Thank you.

[Candace Kumai]

I'm. I'm glad that you've been in this even longer than. Than I have, which I bow to you. I know how hard this industry is. It's rough. Also, you got to look the part when you're in wellness and fitness. It is a cutthroat. You know, I hate that word. I hate the phrase, but I feel like it's more about just following my lineage, like, almost going backwards and relearning where my family came from rather than following these steps. And maybe reinventing is a way for people to just envision how can we all get better as we move forward. Like, what can we contribute to the world that would be very useful, Helpful, loving, kind. You know, all the things that we need that we don't get anymore. It's all about clickbait and clout and power and money. And I just said I wasn't raised with that type of family. You know, my mom was a schoolteacher, and my dad was a nuclear auditor, so there were no errors allowed. But it opened up my world. You know, my mom being Buddhist, my dad being. We were raised Catholic, but he is a practicing Christian now. My sister and I, you know, we really didn't have any rules. We were told that we could be whatever we wanted. And so I think, therefore, we just continuously wanted to learn. And I still practice that. So it's possible that 20 years after top Chef, I'm still here because I'm open to being the student for the rest of my life.

[Don (Podcast Host)]

I got a question for you now discussing Eastern and Western philosophies when it comes to nutrition. You're born and raised in California, right?

[Candace Kumai]

Yeah.

[Don (Podcast Host)]

But your mom's from.

[Candace Kumai]

She was from Kyushu, Japan.

[Don (Podcast Host)]

Yes, Japan. You've spent a lot of time over there, right?

[Candace Kumai]

Yes.

[Don (Podcast Host)]

And you really talk to me a little bit about the differences in. I'm obsessed with their culture just from movies growing up. And it's. It's something where I just want to go see it. It's my number one bucket list place to go visit. And I will visit there at some point. But talk to me about the differences in their health and wellness approach and things that immediately stand out that people can listen to and say, man, maybe I want to take this from there.

[Candace Kumai]

Great question. Okay, so I had the saying that everybody's life can improve just by going to Japan. And you're right, Dawn. It's a culture that was closed off to the rest of the world for hundreds of years during this Edo era Meiji Restoration period, which is why it's preserved so well. So when people go there, they're just fascinated by the future in Tokyo and then the countryside of, say, in Osaka or where my mom's from, in Kyushu and Beppu. It's a lot of the old and the new. So the first thing they do is they cherish where they come from. Like the elders are seen as celebrities almost. They just love and adore and cherish them, and they treat their elders in Japan with the utmost respect.

[Don (Podcast Host)]

It's very nice, isn't it?

[Candace Kumai]

Totally. They're still riding bikes around town in their 80s and 90s. And, you know, it's not uncommon to see an 80 year old riding their bike and getting all their groceries around town. So they don't stay sedentary. So they're active for their whole life. They also have, you know, some of my friends in Okinawa taught me about an ikigai, which is a purpose in life that one can find through their community. So the elder plays a role of, like the mentor or the wise one, while the younger ones will cherish and learn from the elder. Okinawans also eat from the soil, so they eat lots of sweet potatoes and grains. They typically don't eat a ton of meat, and they only drink when they're socializing with others. And they also practice a term the women in Okinawa. When I was studying out there for one of my books, they taught me this term called shikata ganai, and it just blew me away. It translates to it cannot be helped. So it's about, like, letting go. And she taught me that Okinawan and Japanese women don't care so much about other people's lives, other people's business, other people's decisions. I think on social media, we tend to compare our lives to others immediately and sometimes maybe not even knowing that we're doing. So I do it, you do it, we all do it, we all do it. And Japanese people like my mother, I envy because she doesn't have social media. She doesn't care about what other people are doing. She stays in her own lane, and she focuses on herself and her family, her work as a Japanese language and cultural teacher. And she cares about deeply about the relationship between the US And Japan. So she found her ikigai. She is practicing what she preaches. She lives in her truth. And I think that she just does not look around at what others are doing. Like, she stayed very original.

[Don (Podcast Host)]

So sounds like she's very present.

[Candace Kumai]

Yeah.

[Don (Podcast Host)]

What about nutritionally over there? What are some things that you feel like when you went over there and saw, you were like, oh, my God, that's it. I'm bringing this in because when you go through your feed and you look at all the cooking you do, you cook with very. I call it powerful foods, powerful ingredients, nutrient dense ingredients. It's easy in my industry for people to become a little shallow in their approach, where it's just like, all right, chicken, rice and broccoli, like, okay, like, healthy, but a little bit incomplete to all the things that we could be consuming to benefit ourselves. So talk to me about what you incorporated over there and brought back here.

[Candace Kumai]

I mean, I love your audience because everybody cares about working out. They eat well, they try to sleep well, drink lots of water. In Japan, it's about heritage and culture. It is changing a little bit. They are slightly skewed by Western influence. I luckily started going there in 1988. So I remembered seeing my grandmother's table, kitchen table, dining table. There was miso soup for breakfast, which is great for probiotics, immunity, boosting digestion, brain health. They definitely eat lots of sea vegetables, which is great for hydration and nutrient density. Like you said earlier. They also eat a lot of fermented pickles. And like nukazuke, there's different types of fermentation that are done in Japan. Sometimes the process is, say, with sake or rice Vinegar or natto, which is a fermented soybean or in soy sauce, like another fermented food. You want to use soy sauce or miso sparingly because it's high in sodium. But these foods also contain umami, which is like a glutamate that tastes really good on the palate. And you can find that in dashi as well, which is a Japanese soup stock. When I was a judge on Iron Chef, I remember every chef that presented to us at the table had some sort of like dashi. One guy even made a strawberry dashi, which is very weird. But I saw the obsessiveness of chefs, anime people, you know, kids that are really into Japanese culture. And in my opinion, just because I got made fun of for being Japanese as a kid in San Diego, it was really important to also have like the utmost respect for Japanese people and people that are part Japanese or that people that might have grown up here and been affected by the internment camps, etc. The Japanese people are still here to teach you where food and wellness and beauty and culture come from. And I do believe that we should take more first hand learning in this country. So if you want to learn more about Japanese food and healthy eating, like the satsumaimo is the Japanese sweet potato, full of tons of fiber, beta carotene, really good for the skin and life, longevity. The Okinawans swear by it. You know, you want to learn from an Okinawan or a Japanese person. So we have a lot of like second, third, fourth hand regurgitated stories that might be tweaked or weird.

[Don (Podcast Host)]

Sure.

[Candace Kumai]

Or maybe it's from a Japanophile. I hate that word, but I just got to say it. I, you know, you'll never know the life of a Japanese person in the US until you've walked in their shoes. So that's sort of why I'm such an advocate. If people wonder, you know, you're so into learning from the Japanese and I'm like, well, you know, we take the grunt for being who we are. Like, you wear your race on your face. So while we're learning from the Japanese, I always advocate like when you're learning about matcha, it's important to learn about it from a Japanese person first. And that's another superfood.

[Don (Podcast Host)]

But you're also, we're going to get to that because I've, I've lots of, lots of questions. I mean, I mean now, now, now I, now, now, now I'm jumping, I'm program hopping now. Sorry, but I got Off. Every year I get off a coffee for the same thing. Like, I'm like, it feels like I feel like crap. I don't drink too much of it, even if I have a cup this size. By 3 o', clock, my. My eyes are burning like adrenal fatigue. I don't know what it is. And I just. So I stopped again for the 20th year, and I always jump off of it, and then I just miss a little caffeine. It's just like, it's the habit. And this year I jumped back on Matcha and I was like, I got back on Matcha. Now I haven't even been thinking about coffee.

[Candace Kumai]

Good for you. I mean, it's.

[Don (Podcast Host)]

So talk to us about really, really quick. And I'm jumping, but talk to us about the benefits of Matcha. And by the way, when you were talking about being proud of your heritage. Yeah, I think that's a beautiful thing. I think that's fantastic. And I think, yeah, we. I'm proud of my heritage. Like, I'm still, you know, when I go, when I went back to Italy or when I'm around my family and we're doing things that are Italian or I'm a little bit Greek also. So. Yeah, so my mom's 5050. So, you know, that stuff I'm proud of. Like, I'm proud to have that, and I'm proud to have that history, and I want that history to be dropped to my kids. When you speak, it's like, this is pride. You're teaching this because you're proud. Yes. You want people to learn, but you're. But you're proud of your heritage. I think it's important.

[Candace Kumai]

Well, it's important to also note, I love that you're tapping into Greece and Italy. Like, these are two power players when it comes to superfoods and really delicious cuisine. I didn't always have that integrity in looking Asian or being Japanese because I was made fun of so bad. When I was a kid, I actually didn't want to be Asian, which is something, you know, maybe down the line I'll explore a little bit more about sharing that because I think so many people who are different races from different places, they feel the same way in this country because we're made to feel like we're second class or we're not good enough. I don't know why it was so funny to kids. And now the same people that might have made fun of me as kids ask me for all my travel tips to Japan.

[Don (Podcast Host)]

Yeah.

[Candace Kumai]

Um. But yes, I I am very proud. I sometimes tear up when I go back there now because. Or when I get to work with the Japanese government. Almost every year I do projects with them. And I'm so proud of the people that are working with the government, like these beautiful, really polite, really endearing, beautiful people that I feel so lucky to work with because it wasn't always that way. You know, it took the US and Japan 80 years to build a strong relationship. We were once foes, as you know, and the 80 years of becoming best friends and allies took obviously a lifetime. But back to your question. I feel like my mom had taught me that eating healthy and well was probably one of the most important pillars. What was the question again? Sorry, no.

[Don (Podcast Host)]

Matcha. No, no. Is it? She's like, this is like a female version of me over here.

[Candace Kumai]

What was the question?

[Don (Podcast Host)]

This is a female version of me. That's why the second she brings something up, I'm like, I'm trying to keep the train on the, on the, on the tracks. I love it. Matcha. So the Stronger podcast would not be possible if it weren't for our sponsors. And I'm so proud to announce that Masterclass is now one of our sponsors. This is like a total bragging right here. Masterclass. Thank. Thank you, guys. With Masterclass, you can learn from the best to become your best. And I'm very proud to say that my friend Joanna Gaines, one of the producers of the Stronger podcast, is on Masterclass. Also my friend Evie Pompeura. So incredible people. You can jump into a mind of an ex secret service agent. You can jump into the mind of a professional athlete and learn about their craft. I think this is extraordinary. I think it's fascinating and I think it's one of the best educational tools out there. With plans starting at $10 a month build annually, you get unlimited access to over 200 class taught by the world's best business leaders, writers, chefs, and more. 10 bucks a month. That is a very low investment. Here's a few classes that you could check out right now. Negotiate your next raise with lessons from super agent Rich Paul or FBI negotiator Chris Voss. I would also throw Evie Pompous in there. One of my favorites. Apply the principles of improv to your life with Amy Poehler. Design your dream home on your budget with the one and only, the best Joanna Gaines, one of my good friends. And the classes really make a difference. Three in four surveyed members feel inspired every time they watch Masterclass. I know I do. Right now, our listeners get an additional 15% off any annual [e-mail] stronger that's 15% [e-mail] stronger masterclass.com S T R O N G E R Guys, thanks. I want to thank Crisp Power. So I received a box one day and I opened them up and I saw pretzels with protein in it. I'm like, oh, that's interesting. And I put them in the closet. Then my son started eating them. And then one day I was interested in having something a little salty. So I turned around and I was able to choose from several different kinds of of pretzels that are proteinified. All right. Flavors include Cheddar Cinnamon Crunch. Yes. Flaming Crunch and everything. Which I haven't had the cheddar yet, but those three. Yes. Love them. We had an episode once with Dr. Gabrielle Line, Dr. Lane Norton, and Dr. Donald Layman and we talked about protein ification and they were all for it. If you go for a healthier option that's tasty, especially for your kids that are going to always eat it, I highly recommend it. So if you. It's been a hit in our household. Chris Power is focused on high protein, high fiber, low carb, plant based snacks that actually. And they do, they taste great. So if you love salty snacks but hate sacrifice is your goal, give it a try. I recommend it. I'd rather you have that than normal chips. And I think there's a lot of benefit to it. These protein pretzels pack up to 28 grams of protein. That's 1.75 ounces per bag and just six net carbs. All right, head to crispower.com and use the code stronger for 10% off at checkout. That's crisp power.com C R I S P O-W-E-R.com for high protein crunch. You can feel good about. Guys, thanks for joining. I'd like to thank David protein bars. David protein bars are not like any other protein bars. To put it into perspective, David delivers 150 calories and zero sugar. All right. Across both its Gold and Bronze product lines, delivering 28 and 20 grams of protein, respectively. That equates to 75% and 53% of the calories from protein, the highest protein calorie ratio by any leading bar on the market. Okay. Which typically equates to 40%. And ironically, I just took my daughter to the store. Swear to God, I took my daughter to the store to purchase a few boxes of David protein bars. And she was actually asking me about the macronutrient profile she loves the taste. I love the taste. And when I am, when I'm traveling, I find myself using these the most. Now I'm someone that loves to consume whole foods. That's where the, where the bulk of my diet comes from. But I do find myself in situations where I could be traveling on the train, on a plane, whatever it might be. It's nice for me to leave a couple of bars in my backpack so I can just grab it in case of that emergency. So right now, David is offering to our listeners a special, very special deal. All right? Buy four cartons and get the fifth free when you go to David. Protein.comBackslash stronger. That's David. Protein.comBackslash stronger. Thanks, everyone. I'm kind of. I'm a little obsessed with matcha and the benefits. Sorry, a matcha. Lower caffeine. Lower amounts of caffeine. Like you handed me those beautiful matcha packets out there with a company you've been working with for years.

[Candace Kumai]

Yes.

[Don (Podcast Host)]

Not a lot of caffeine in that. Probably what, 35 milligrams to 50.

[Candace Kumai]

Much less than coffee.

[Don (Podcast Host)]

Were you ever a coffee drinker or was it always matcha? I'm curious.

[Candace Kumai]

Oh, yes. I used to drink a pot of coffee to write a book.

[Don (Podcast Host)]

It's tough.

[Candace Kumai]

And then when I was an editor at Men's Journal and Shape, I. My beautiful mentor and friend, who's also half Okinawan, half American, Rona, sent me matcha from Itowen. This is about 15 years ago. We started working together at Japan Week to raise funds for the tsunami victims from Japan many years ago right here in New York. So we met at Grand Central, did a big event there, and afterwards we bonded. I tried her matcha at Itoen. Loved it. And then I started to become the first American and mainstream alongside with her as well. Cause she taught Martha Stewart and others how to make matcha as well. We started going out there and planting little matcha seeds all over the US Whether it was a speaking event at the Japan Society in New York or Houston or Northern California, or it was at the Morikami Museum in Florida or the U.S. japan Council in Oahu. We were out there sharing it and it was because tasted great again. It has glutamate in it, which is a really great mouth feel and taste on the palate. It has L theanine in it, which keeps you focused but calm. Which is why the monks in Japan used to drink this and maybe still do as a practice before meditation. And then it has vitamin C, which is fab for that skin and it has vitamins K. And I just think it is a unique beverage that of course you can add like creamer or nut pods or whatever your favorite almond milk is.

[Don (Podcast Host)]

Sure.

[Candace Kumai]

Make it your own. Like I don't add sugar to it, but I haven't had coffee in eight years.

[Don (Podcast Host)]

Yeah.

[Candace Kumai]

Since that time.

[Don (Podcast Host)]

And you can have multiple, you can have multiple and not feel like you're cheating because the caffeine could. It's like you, I think I heard you saying that you have like three matchas a day or something.

[Candace Kumai]

Yeah, of course.

[Don (Podcast Host)]

So, but, but, but, but that's. What is that? That's, that's, that's 100 milligrams. That's less than what's in a Starbucks cup of coffee.

[Candace Kumai]

Yeah. So it's not really steady release of caffeine. So it's not jolty and crazy like the stock market. It's like a steady stream and you feel really good after you drink it 100%.

[Don (Podcast Host)]

So I want to jump into a couple of. I'm not going to say they're rapid fire questions, but they are scripted questions. And we're going to try and get this in the next few minutes. And then we actually have a couple of questions from a few people. Someone on the outside.

[Candace Kumai]

Okay.

[Don (Podcast Host)]

So so many people associate wellness food with restriction. So people come in, they, they initially think about, well, I want to eat healthy. Why they want to eat healthy to look better. But there's so much more to eating healthy than looking better. Right. I, I feel like it's. You were, you were talking about almost like a car engine. Like you're, you're focusing on the engine and then externally the body looks better. That's the interesting thing about the human body compared to a vehicle. Right.

[Candace Kumai]

Well, I.

[Don (Podcast Host)]

Talk to me about it.

[Candace Kumai]

I agree. We do so much fine tuning on the outside of our bodies and minds and faces. And I know men are doing it now too. So eating well, like fruits and vegetables, anything from the soil, it really makes you feel real good inside. And your body knows what it is. So it's going to do, it's going to, you know, absorb the nutrition. You're going to get the flavor fiber intake that you need. You're going to get just enough protein. And I think cooking for oneself is like nourishing. It's stress relief. It feels good to make a meal for yourself or for your loved ones. Like you cook for your wife or when my partner cooks for me, like I feel really loved. Loved.

[Don (Podcast Host)]

Right.

[Candace Kumai]

And I'm like, if you love yourself, then eat whole, real nutrient dense foods. Create like your favorite recipe. Like, one of the tricks that I learned early on in my career, especially from TV shows was, you know, take your favorite salad or soup or Mac and cheese and make it better for you. So like I, I make a miso butternut squash Mac and cheese. It's still really good. It still has coconut milk in it. I'm not like a skimpy person. I'm like, give me the whole milk, give me the whole coconut. Give me everything that's whole. And I guarantee you if you work out and you treat yourself really well, you will not pack on the pounds. Like, I, I think it's processed foods that are really the thing that you should stay away from. And learning to cook or cook for the ones you love is the best, most romantic feel good thing you can do for yourself.

[Don (Podcast Host)]

That was the one thing my wife and I this year we said we were going to start doing because we both work together. So we're like, all day we're just work, work, work. But every night now we're like cooking together. And some nights she cooks, she cooks more than I do. But like, we'll, I'll just sit there and we'll just talk together when we're, when we have like the dogs and my son will end up coming in. My daughter's at college. We, we miss her. But those moments, I find are so valuable. Talk to me about from a chef's perspective, what are your go to meals for? Mental clarity and physical stamina. So think about when you're going on a TV show. Is there anything that you have a go to formula? Like, nope, I want to stay away from this. And I want to. We're going to jump back to one thing I've never heard a human being say. I put on body fat. Eating too much sweet potato. Like, it just doesn't happen. Like I always tell people, try and overeat the good stuff. You'll probably have a higher level of satiety. You're, you're going to feel full, higher energy levels, and you're not going to be craving the junk. But to get back to the question, and I'm jumping around, what's your go to formula for? Like, if you're going on a show and you want to have like that optimal level of brain function, what are you normally consuming?

[Candace Kumai]

So this is a great question. I think as we prepare for say, a morning show, like today, today's show, I know I have to be up early, so I start Preparing to go to bed very early and waking up early so my body can pay attention to the sun going down and then the sunset coming up. And then I eat lots of omega 3 fatty acid filled foods for brain health. So miso, salmon or, you know, your snacks can be like blueberries, walnuts with yogurt, fruit, flaxseed. Flaxseed oil. Like cooking with lots of good for you fats. Like olive oil again, extra virgin olive oil from Greece or Italy. You've got two competing olive oil countries there. Maybe they're friends. I don't know. I made that up. But I think these are the types of fats that I want and I know my body kind of craves it, so I don't skimp at all. Like this morning I had scrambled eggs with spinach. I had a matcha, obviously for smoothies. Like, I'll do a berry smoothie. I'll always add greens in it. I learned that from Novak Djokovic when I was writing the recipes for his book. Anytime you make a smoothie, you put greens in it and you don't put sugar in it ever. Period. Hard stop at the end of that sentence. People put like agave and honey and syrup and sugar.

[Don (Podcast Host)]

I don't believe in it.

[Candace Kumai]

Sweetened milk. Why don't we put frozen yogurt or ice cream? No, no, no. Like, it's so good. You have the viscosity of like a frozen banana or frozen berries with a really nice cold nut milk and a handful of spinach. It's just like delicious. So good.

[Don (Podcast Host)]

It tastes like dessert almost.

[Candace Kumai]

Yes. And so I think once you get out of the trap. Look, I'm. I'll be the first person to tell you. I eat cheez. Its. I think Cool Whip is.

[Don (Podcast Host)]

That was my next question. So I want to know, like, what's your. What's your.

[Candace Kumai]

It's real.

[Don (Podcast Host)]

What's your, what's your advice? What do you like to venture to when you're having fun or letting your hair down?

[Candace Kumai]

Well, I mean, the first thing that I loved was going out with my friends, you know, obviously, I mean, couple

[Don (Podcast Host)]

cocktails, good old days.

[Candace Kumai]

Now that I'm on the other side. Hey, guys, don't worry. I'm on the other side.

[Don (Podcast Host)]

Most, most. Most of the times.

[Marshall (Caller)]

Most of the times.

[Candace Kumai]

Well, we do have events which are lovely to see friends at and celebrate everyone's like, success and wins. So I believe in like only going out and having a bev when you're celebrating something special and pick your battles. I fly a lot you know, they serve cheez. Its so no big deal. I'm just saying like these things are in front of me a lot and I don't cook with them typically or eat them typically. But yes, every now and then it's fine. I love, by the way, pasta. Not that it's a bad thing, but it's. I'm never gonna cut that out of my diet. It's way too incredibly delicious. Especially, especially in Italy.

[Don (Podcast Host)]

Italian food, delicious.

[Candace Kumai]

Yes.

[Don (Podcast Host)]

I'm definitely leaning like really good pizza. A good burger and fries to me is like delicious. I haven't had, I haven't had a, you know, I don't drink.

[Candace Kumai]

Where would you get a good burger and fries? Tell me where. Cuz we're in New York, which is like the haven for Beck, like incredible food.

[Don (Podcast Host)]

I think there's a place called Pig beach in Brooklyn, obviously Queens now. They make one of the best burgers. Mineta Tavern has.

[Candace Kumai]

Oh, I know Manetta.

[Don (Podcast Host)]

Yes. I think it's the Blue Label Burger or the Black Label Burger. Their burgers.

[Candace Kumai]

I do know it.

[Don (Podcast Host)]

I think it's Black Label Pizza in the city. I love this place called Ruberosa. It's down in Little Italy.

[Candace Kumai]

Well, we'll have to try it.

[Don (Podcast Host)]

Unbelievable.

[Candace Kumai]

What about Greek food?

[Don (Podcast Host)]

Greek food, you know what? If I'm going to have like Greek is very healthy. But like I like a gyro.

[Candace Kumai]

Yes, yes.

[Don (Podcast Host)]

America, most Americans call gyros.

[Candace Kumai]

But like a streetcar. No, I'm going to like, I will, I will.

[Don (Podcast Host)]

I'm going to like a place in my town that's like owned. Like three generations of Greeks have owned it and they take like a ton of pride and like Greek food is such healthy food. Right? Like, what are you really getting?

[Candace Kumai]

Delicious, like fried. I will say after the Today show, I'll grab my makeup guy, Robert and I'll be like, let's go find the halal car right now.

[Don (Podcast Host)]

Yeah.

[Candace Kumai]

Because I want to get a euro with falafel and they put that cream all over it and I'm like, you know what? She's like, she, I deserve this.

[Don (Podcast Host)]

She's good for you.

[Candace Kumai]

Well, I'm hardcore about looking really good before I go on camera and then afterwards, as soon as it's done.

[Don (Podcast Host)]

Yeah. Talk us through a day in the life, including a typical meal and fitness schedule. I want to hear like a good day. Not, you know, you have some work but you're able to get training in and meditation and nutrition and from morning, wake up to bed, talk to me.

[Candace Kumai]

So I have been going to PT recently for injuries. And I. So I have to add that into my schedule. So if anybody is injured or hurt out there, I want them to know you can still keep your routine as healthy as possible. I feel like I'm not as strong as I used to be because of that. So what I've done is, like, I make sure to eat very healthy. So like I said earlier, like, eggs in the morning with greens and avocado smoothies. Like, lots of berry smoothies in the middle of the day, almond milk, frozen berries, spinach. And then sometimes I add in things like collagen or even creatine for my mind. I love the super boost it gives your body as well. And then I will always be an advocate for women's workouts, like Bar Method, Pure bar Pilates. I love this darling girl Heather that has a Pilates class. Or the women that teach me bar are so supportive and loving. It's the culture that I crave. So I'll wake up, go to pt, maybe try to do a light workout. Like, I have to do it with modification now and then. Eat lunch, finish up, work, emails, take calls. Like, sometimes I'm teaching a Matcha master class. So sometimes they're really big and sometimes they're small. Sometimes we shoot, like, daytime tv, Sometimes we prepare for hosting an event, sometimes we're attending an event. You know, on certain days, I'll be writing articles. I have a substack now, which I really enjoy. I record podcasts certain days of the week, and I just try to stay on top of my schedule where I end work at 5, eat dinner, make a delicious dinner. Like I said, salmon miso, salmon quinoa. Like, mixed roasted vegetables, roasted sweet potatoes.

[Don (Podcast Host)]

Awesome.

[Candace Kumai]

Like seltzer. I do really like a spin drift. That might be, you know, a former party girl thing where you just still need the fizz, but you can't have the hangover the next day because you're way too VIP now to, like, deal with the hangover.

[Don (Podcast Host)]

It's the worst feeling.

[Candace Kumai]

That's why I can't do it anymore. And sleep is really the key. I think so many people trip up. But I really try to focus on that as my wellness routine. Like we said, it's much more simple than we think, 100%.

[Don (Podcast Host)]

What's a matcha Masterclass, by the way?

[Candace Kumai]

It's a course that I taught a long time ago. Like I said, I started as one of the first people to introduce Matcha to the western market. So in doing so, people like Sharon Osborne or the CBS this Morning hosts. They were running after me into the green room, which producers were telling me is not normal. And it was because I was gifting everybody these beautiful matcha kits, and they had never seen anything like that before. And it was from my heart and my mother's family, and you could really tell. So I created a course where we did it with hello Sunshine last year or Soho House, Malibu. We'll be doing them this year at a couple of different big outlets. Or we can do corporate classes or say, like a ypo, like, smaller group. Big mental thinking, icebreakers, bonding. Trying to bring people together in a group setting. So we do matcha meditation. Matcha again. And we talk about the origins of matcha, how to make it, the benefits of it, health benefits.

[Don (Podcast Host)]

I'm, like, obsessed now. It's.

[Candace Kumai]

It's great.

[Don (Podcast Host)]

It really is. It's very.

[Candace Kumai]

Well, I think we can do a mantra masterclass together.

[Don (Podcast Host)]

We should do.

[Candace Kumai]

It'll be.

[Don (Podcast Host)]

I would love to.

[Candace Kumai]

Incredible. It's a great experience for staff, for teamwork, or just, like, a way to treat people to something completely new that can help to improve their life.

[Don (Podcast Host)]

I love it, and I'm. I'm grateful sue introduced us.

[Candace Kumai]

Oh, yes. You and I are going to Dr. Sue Varma.

[Don (Podcast Host)]

Yeah. She's fantastic.

[Candace Kumai]

Beautiful woman. Gorgeous and smart. My favorite.

[Don (Podcast Host)]

Incredible. But thank you. Thank you for this. Hey, Chris, can we take some of those questions? Yep. We've got two questions today from Marshall,

[Marshall (Caller)]

and Marshall is in Austin, Texas. So here we go. Here's Marshall. Hey, Candace, I have two questions for you. So happy that you're on the podcast. First question is. I honestly. I was having a debate about this with one of my friends. What is your. What is the first 30 minutes to one hour of your day routine look like? And I'm curious because I want some tips of wellness, of efficiency, things that I could use and I will take to make sure I wake up feeling good every day. I know some people recommend drinking a full glass of water right before you go to sleep or right when you wake up. Some people recommend waking up and then waiting 30 minutes and drinking a full glass of water. I was curious if you had any tips or inside knowledge of just the right way to start my day so I could take it.

[Don (Podcast Host)]

Love it. Great question.

[Candace Kumai]

That's a really good question.

[Don (Podcast Host)]

It was thoughtful, too, because there are different approaches and it can be confusing. Right. Do you. Do you drink right before eating? Is that bad for digestion? Is it. You know, do you. Water's the first thing you want to have when you Wake up. Do you wait to eat? Like, he's like most people a bit confused. So, yeah, I'm curious to hear your, your input on this.

[Candace Kumai]

Well, I love you back, Marshall, and this is a really good question. Everybody, like dawn was just saying, should have a different practice that works for them. But the morning is my favorite part of the day. I wake up at sunrise or before. Sometimes I make matcha. I hang out with my chunky cat, Shohei. He's named after Ohtani. My dad came up with a name and he's the one from Europe. So my mom and him argue about that all the time. Side note, because she thinks she named him and I'm like, no. So then I go into my room and I have two meditation pillows. I put one on the wall and one on the floor and I meditate for anywhere between 30 minutes to maybe 40 minutes. And then I start my day. I won't look at email or my phone or a device for at least an hour or two if I can help it. That's the typical morning. I don't eat until I'm hungry. I wait until my brain is like, it's time to eat, and then I'll go about my day. When I feel like I've done something around the house, usually it's cleaning or tidying, maybe cooking. Then after I do something physical in the house, I can go onto the devices because I know once I'm on a device, I'm kind of locked for the rest of the day. So the time, the morning is the most precious to get Marshall time in there. So I think matcha and meditation has really changed my life.

[Don (Podcast Host)]

Wow, I love that. Chris. Let's hear his next question.

[Marshall (Caller)]

And then my second question is, you do an amazing job and I see it in the descriptions of every food that you give people tips or tricks on of citing the origin of it for Matcha, I've seen literally be like, if you want to buy matcha, buy it from Japan. Which I think is amazing. And I was just curious if along that journey you've had any trials or tribulations, whether in person or online, especially sharing with Americans, who I've noticed sometimes takes food and disembodies it from the culture of it and the origin of it and just tries to take the food for what it is. How would you recommend other content creators out there that want to do the same thing as you with a food that represents their culture and their origin and they're sharing that and they notice people trying to take the food and then Disembody it from its origin? How would you recommend going about and adjusting either the person's content or experience or a tip for them or what would they do in that situation as well?

[Candace Kumai]

Very thoughtful, Very good.

[Don (Podcast Host)]

Yeah.

[Candace Kumai]

Okay, Marshall, so this is a great question because Matcha has exploded in popularity, especially this year, I would say 2025, 2026. It was unbelievable to see the popularity and how it exploded after almost 20 years of promoting it. And yes, the origin is Japan. It is true that monks did learn about tea seeds in China and carried them over to Japan, but they cultivated the process of shade grown baby tea leaves that were then plucked and then steamed, dried and ground. So that was a Japanese practice. I'm very proud of it because my mother, my great aunt Takuko Nechan and my Japanese family taught me about Matcha in Japan. And I think when people are taking from other cultures, whether you said it was a content creator, a writer, a journalist, a reporter, a YouTuber, etc. It is important to really do deep studying. So when even when I was a columnist at Men's Health or a writer at Shape, etc. I always fact checked everything that I wrote three times that was very important to my work. So it is important, I think, to have firsthand stories. So I love people that want to share about food or beauty or wellness from their own heritage. I think that's very special. And it's that firsthand knowledge that you can learn, right, from a mother or a grandmother, etc, and then if it's not from your heritage, because obviously I write cookbooks and I too love other cultures. I think I learn from the culture direct, maybe visit it, try to get firsthand stories myself. I did a lot of cooking with some grandmas out in Sardinia years ago because I wanted to learn about traditional, true Sardinian cooking firsthand. I think immersing yourself in education is always going to be key. And that's why I went to culinary school before. I went cooked on the line at several restaurants and then I became a food editor and writer, author, et cetera. So even though people cut the line nowadays, it's kind of like doing steroids. I think it's important for us to study the people who are the badasses who went out and did the work and then took that work and made it into something really thoughtful and beautiful. Thank you.

[Don (Podcast Host)]

I love that answer. And first off, I want to thank you. This is, I think, incredible. You were joking around about us coming off of the questions and having a discussion. I think that's what I wanted today to be. I wanted it to be more about a discussion. This mic is attacking me. You see this? No, leave it. I wanted today to be more about a discussion. I love that. We're just gonna. We're gonna go with it. Why not? As long as it sounds good. And grateful for your. For your time. I'm so grateful that sue introduced us. I love your work. I love everything you're doing. And I. I have a feeling this will be the first of a few things that you and I will end up doing together. I just have that feeling.

[Candace Kumai]

Thank you, Don.

[Don (Podcast Host)]

Thank you. And thanks for coming down with your. With your crazy stuff schedule. I want to thank Christian Ponder at the Post for hosting us here. Always. They're phenomenal. My team, Matt, Chris, Eric, Jared, everyone back over at Blind Nil and Magnolia. Just an amazing team. I'm grateful for them. And guys, hope you enjoyed that episode and we will see you soon.

[Candace Kumai]

The views, information or opinions expressed in the series are solely those of the individuals involved and do not necessarily represent those of Chip and Joanna Gaines. By no audio nor Magnolia

[Don (Podcast Host)]

and Doug.

[Liberty Mutual Advertiser]

There's nowhere I wouldn't go to help someone customize and save on car insurance with Liberty Mutual. Even if it means sitting front row at a comedy show.

[Candace Kumai]

Hey, everyone. Check out this guy and his bird. What is this, your first date?

[Liberty Mutual Advertiser]

Oh, no. We help people customize and save on car insurance with Liberty Mutual together. We're married. Me to a human, him to a bird.

[Candace Kumai]

Yeah, the bird looks out of your league.

[Liberty Mutual Advertiser]

Anyways, get a'@libertymutual.com com or with your local agent.

[Candace Kumai]

Liberty. Liberty. Liberty. Liberty.