The Japanese Secret to Living Longer (And How You Can Do It Too) | EP 397

Summary

---

The Japanese Secret to Living Longer (And How You Can Do It Too) | EP 397

Podcast: The Dr. Gundry Podcast
Host: Dr. Steven Gundry
Release Date: March 31, 2026
Episode Duration (Core Content): Approx. 00:10–17:51

---

Episode Overview

In this episode, Dr. Steven Gundry explores the science and lifestyle behind the renowned longevity of the Japanese people, particularly those in Okinawa, one of the world’s celebrated "Blue Zones." Drawing on international research, personal observations, and historical trends, Dr. Gundry delves into what makes the Japanese diet, social structures, and daily habits so effective at promoting extended health and vitality—and how listeners anywhere can adopt these principles for themselves. The episode is rich in practical suggestions and weaves in Gundry’s unique, conversational style.

---

Key Discussion Points & Insights

1. Global Longevity: Japan’s Remarkable Standing (01:42–03:07)

• Fact: Japan ranks just behind Andorra in global life expectancy—84 years versus 84.5 years (2022 WHO Stats).
• Context: U.S. is much further down the list at 76.5 years.
• “Blue Zones”: Okinawa, Japan, recognized for its high concentration of long-lived individuals and remarkably low rates of major diseases like coronary heart disease, stroke, and cancer.

2. Japanese Lifestyle Secrets

A. Daily Physical Activity & Walking Culture (03:07–05:17)

• Community Walking: In cities like Matsumoto, infrastructure and culture encourage daily walks with over 100 mapped routes and community groups.
• Daily Commuting: Heavy reliance on public transportation means “more daily exercise in Japan than, for instance, in the U.S.”
• Rain or Shine: Walking is a non-negotiable; even Gundry himself walks two miles daily with dogs despite California rain.
• Notable Quote:

  “Don’t let bad weather be an excuse. If you live in Seattle or Portland, you know what I’m talking about in terms of rain and bad weather.”
  — Dr. Gundry (04:44)

B. Sense of Belonging & Social Cohesion (05:17–06:44, 08:01–08:59)

• Workplace & Society: Less hierarchical culture fosters collective decision-making and interconnectedness from the office to the community.
• Job Commitment: Many Japanese still spend most of their careers at one company.
• Contrast: American “job-hopping” is a recent trend; the U.S. has lost the deep-rooted workplace stability.
• Loneliness and Health: “Check out episode 145 with Marta Zaraska, where we talk about how loneliness can impact your health.” (06:25)

C. Social Connection through Volunteering and Clubs (08:01–08:59)

• Tips from Dr. Gundry:
  • Walk with friends, neighbors, or dogs.
  • Volunteer: “Volunteering is one of the best ways to establish social connections. And there’s a very strong longevity connection to volunteering.”
  • Join a club or exercise class.
  • Spend more time with friends and family.

D. "Ikigai" – Finding Purpose in Life (08:59–11:49)

• Ikigai Meaning: “Something that gives a person a sense of purpose or a reason for living."
• Old Age Work: Many Japanese retire late or never, often pursuing meaningful post-retirement activities.
• How to Find Your Ikigai:
  • Passion: What you love,
  • Vocation: What you are good at,
  • Mission: What the world needs,
  • Profession: What you’re rewarded for.
• Gundry’s Advice: “Please do not retire… If you’re going to retire, then start your next career, start your next volunteering work, start some new passion or hobby, because otherwise things are not going to go well for you.”

E. Diet & Nutrition – From Ancient to Modern Japan (11:49–15:19)

• Healthy Fats and Polyphenols: Traditional Okinawan diet included less saturated fat and almost no red meat; focus on healthy fats and polyphenol-rich foods.
• Fermented Foods: Higher consumption of fermented foods, like miso, supporting gut health.
• Seaweed and the Microbiome: Japanese gut bacteria, shaped by seaweed consumption, produce compounds that help signal fullness—a biological advantage in portion control.
• “Hara hachibu”: “Stopping eating when you’re 80% full… it’s not a conscious decision… it’s actually their gut microbiome eating seaweed making compounds that tell their host that they’re full.”
• Green Tea: A dietary staple for its polyphenols; no milk or additives.
• Okinawan Diet Specifics:
  • 85% of calories from purple sweet potatoes (rich in anthocyanins/polyphenols),
  • Little-to-no rice or beans; soybeans only in fermented forms,
  • Spicy greens as another polyphenol source.
• Diet vs. Genetics: Migration studies show longevity drops rapidly when Japanese move to Western diets—evidence that “it’s the diet, rather than your genes.”
• Notable Quote:

  “The similarity [between Blue Zone diets] is actually in the high polyphenol content of their diet.”
  — Dr. Gundry (13:45)

• Actionable Tip: “If you want to eat like an Okinawan, get yourself purple sweet potatoes… look for polyphenols whenever you can.” (14:36)

---

Notable Quotes & Memorable Moments

• On Walking as a Universal Habit:

  “Get a dog. Dogs make you take them for a walk at least once and preferably twice a day… everybody had a good time.”
  — Dr. Gundry (04:05)

• On Purpose and Retirement:

  “I can’t tell you the number of times I see men and now women who leave their workforce often early… and I see just an inevitable downward spiral.”
  — Dr. Gundry (11:24)

• On Diet and Migration:

  “When people of Japanese descent moved from Japan to Hawaii… their life expectancy dropped… Shows that it’s the diet, rather than your genes.”
  — Dr. Gundry (14:50)

---

Timestamps for Key Segments

• [01:42] — Longevity statistics & Blue Zones introduction
• [03:07] — Japanese daily exercise culture
• [05:17] — Social cohesion, workplace belonging
• [08:01] — Practical tips for social and physical activity: walking, volunteering, and club participation
• [08:59] — Ikigai: The importance of purpose and meaningful work into old age
• [11:49] — Japanese diet: pre-WWII habits, microbiome, seaweed, green tea, polyphenols
• [14:36] — Purple sweet potatoes and actionable diet tips
• [14:50] — Migration studies: diet vs. genetics
• [15:39] — Listener Q&A on yogurt toppings (Practical dietary tip)

---

Listener Q&A and Review Highlights

• Q: Are blueberries, strawberries, and granola good in coconut yogurt?
• A: “You could certainly add blueberries and strawberries, but… granola, which is just oats coated with glyphosate… if you want to add something, add some walnuts or hazelnuts or pistachios instead.” (16:00)
• Listener Review: A listener credits Dr. Gundry’s advice with dramatically improving their health by removing lectins from their diet. (17:20)
• Dr. Gundry: “So many people are bothered by the lectins in the skin and seeds of tomatoes, peppers, potatoes… you just have to try it to believe it.” (17:34)

---

Summary: Practical Steps to Adopt the Japanese Longevity Secret

• Adopt a Walking Habit: Integrate regular walking into your routine, ideally with others.
• Strengthen Social Ties: Volunteer, join clubs, engage with family and friends.
• Find (or Refine) Your Ikigai: Cultivate purpose through meaningful work or hobbies, even in retirement.
• Prioritize Diet: Emulate Blue Zone eating—focus on polyphenols (purple sweet potatoes, spicy greens), fermented foods, and avoid processed Western foods.
• Support your Microbiome: Try seaweed and fermented soy; be mindful of gut health.
• Beverage of Choice: Swap sugary drinks for polyphenol-rich green tea, without additives.

---

For more wellness insights, Dr. Gundry suggests revisiting previous episodes with experts Shane O’Mara (walking) and Marta Zaraska (loneliness), and watching for his upcoming book on gut health and polyphenols.

---

Transcript

[Dr. Steven Gundry]

Living longer isn't just about luck, it's about lifestyle. Japanese traditions show surprising daily habits that keep people vibrant and healthy well into their 90s, and many can be adapted anywhere in the world. We're going to discuss their best longevity habits right after this short message.

[Progressive Insurance Announcer]

This episode is brought to you by Progressive Insurance. Do you ever find yourself playing the budgeting game? Well, with a name your price tool from Progressive, you can find options that fit your budget and potentially lower your bills. Try [e-mail], progressive Casualty Insurance Company and affiliates. Price and coverage match limited by state law. Not available in all states.

[Dr. Steven Gundry]

Doctor Gundry here. I want to give a big thanks to all of you who are listening to my podcast right now. To show my thanks, we're giving listeners the chance to win free Gundry MD Products formulas designed to support gut health, inflammation, energy and healthy aging. Here's all you need to do. Leave a positive review for this podcast on Apple Podcasts. Then take a screenshot of your review and email it to podcastrgundry.com that's it. You'll be entered for a chance to win a free prize that can help support your health from the inside out. So don't overthink it. Leave a review, send the screenshot and you could be our next winner.

[Dr. Steven Gundry (Educational Segment)]

The Shocking Reasons why the Japanese Live so Long According to the 2022 World Health Statistics published by the WHO, the country with the longest life expectancy is way for it. No, not Japan. Andorra, a tiny country between Spain and France. A lifespan of 84.5 years. But Japan is right behind with an average life expectancy of 84 years. Now in comparison, the life expectancy of an American is 76.5 years. We're ranked 40th of all countries. Now here's another interesting fact. In April of this year, Japanese resident Kein Takanta, one of the oldest living people in history, died at the ripe old age of 120. And as you may know, the city of Okinawa, Japan is one of the world's five Blue zones. Which means they have some of the longest living people in the world. At least they used to. They also have some of the lowest risk of coronary heart disease, stroke, cancer and other major diseases living to aging. So how do they pull this off? Well, the people in Japan in general are doing a lot of things right when it comes to their health. For starters, the Japanese stay active. In the town of Matsumoto, officials have developed a network of more than 100 walking routes to encourage people to exercise community groups and neighborhood associations organize communal walks. Even in winter, clusters of residents can be found regularly walking along Matsumoto's streets, parks and canals, and around its historic medieval castle downtown. Everyday life in Japan involves more commuting by public transport than by car, meaning that there is more daily exercise in Japan than, for instance, in the U.S. interestingly enough, statistics show that people who live in large cities, busy cities who rely more on public transportation, actually are fitter and walk far much more than people living in the suburbs. And that's particularly true in the United States. Now, there are health benefits for walking that we've talked about ad infinitum. You can pick up all the health benefits of walking by watching our episode with Shane o', Mara, a walking expert. How to get more walking in your life it sounds silly, but get a dog. Dogs make you take them for a walk at least once and preferably twice a day. We've recently had some rather impressive rainstorms here in Southern California, but that did not deter my dogs and I and my wife Penny from putting in their requisite two miles walking in the rain. We got soaking wet, they got soaking wet, and everybody had a good time. So. So don't let bad weather be an excuse. If you live in Seattle and Portland, you know what I'm talking about in terms of rain and bad weather. Now, the Japanese also have a very interesting sense and value of belonging. They actually have lots of collective opinions and decision making, even in the factory floor. There's less of a hierarchy among workers in Japan, and they ignore this hierarchy by having social interactions at all levels of society, something that unfortunately doesn't happen in an industrial society like ours. It gives them, we think, and they think a much more bigger sense of belongingness to society as a whole. Interestingly enough, in Japan there's still a very strong tradition of commitment to a single company throughout your lifetime. Whereas here in the United States, that used to be true maybe 50 years ago, but now people change jobs at a moment's notice. So this lack of commitment to even a a job is very different in the United States than it is in Japan. Check out episode 145 with Marta Zaraska, where we talk about how loneliness can impact your health.

[Dr. Steven Gundry]

How do you thank someone for a thousand small moments? The early mornings, the late nights, all the little things no one sees. That's what makes Mother's Day so important and why I think the best gifts aren't flashy. They're meaningful and useful. That's exactly what Cozy Earth gets, right? Their Robes and slippers are so soft and comfortable, made for those quiet moments at home. And that's the kind of comfort that helps mom finally relax and feel taken care of. And trust me, once she puts on that plush robe, she won't want to take it off. By the way, my wife just loves all things cozy earth. Your mom or wife will too. So this Mother's Day, show your gratitude with some cozy earth slippers or a robe. Head to cozyearth.com use code GUNDRY for 20% off because she deserves the same comfort she she gives to everyone else. That's cozyearth.com and use code G U N D R Y.

[Dr. Steven Gundry (Educational Segment)]

So what can you do from learning from the Japanese? Well, getting Back to point 1. Walk with friends and neighbors. Walk with a dog. It is amazing how you become friendly with other people and you stop while the dogs sniff each other and you chat with that dog walker. Second thing, volunteer. I can't say this enough. Volunteering is one of the best ways to establish social connections. And there's a very strong longevity connection to volunteer volunteering. Join a club. It's time to get back to the exercise classes. And I don't have to say this enough. Having just completed the holiday season, spend some more time with friends and family. Any connection that you want to have that's going to benefit you in terms of loneliness.

[Dr. Steven Gundry (Closing and Ads)]

Now.

[Dr. Steven Gundry (Educational Segment)]

Similarly, the Japanese culture values another concept called ikagi. And it refers to something that gives a person a sense of purpose or a reason for living. Interestingly, the Japanese retire at a very old age, if they retire at all. And when they retire, they find meaningful work to do into old age. They are much more purpose driven, though they may have a different word for it or having a purpose in in life. It's a strong uniting link among the blue zones. So how do you find your ekagi? You need to find something that ticks these four boxes. Number one passion. You gotta do what you love, vocation, what you are good at, mission what the world needs. And you got to have a profession what you get paid or rewarded for. My ekaji is exactly what I'm doing right now. Providing people like you with the tools they need to live their happiest, longest life. And I'll tell you from my patient population, and I've said this over and over again, please do not retire. I can't tell you the number of times I see men and now women who leave their workforce often early, thinking that this is the greatest thing that ever happened to them. They've saved enough to go and retire. And I see just an inevitable downward spiral. So if you're going to retire, then start your next career, start your next volunteering work, start some new passion or hobby, because otherwise things are not going to go well for you. Last on the list, but certainly not the least, is the Japanese diet. Some of the interesting things of ancient Japan, like Okinawa prior to World War II, when the Okinawan diet was actually started study they a lot less saturated fats and a lot more healthy fats, and they didn't really have much red meat. Now, unfortunately, the Japanese diet is now rapidly catching up with the Western diet, the American diet, they eat more fermented foods. Recently I came back from the Paris microbiome meeting where I heard a fascinating story. Study looking at the microbiome of the Japanese that is activated by components of seaweed. And they produce compounds that tell the Japanese that they're full. And that's a really important concept. Now, the Japanese diet have an expression of stopping eating when you're 80% full, and it's called hara ichibu. But this research suggests that it's not a conscious decision that they're stopping when they're 80% full, but it's actually their gut microbiome eating seaweed, making compounds that actually tell their host that they're full. And I think that's a really, really important concept that I've talked about in previous books and I'm really expanding on that in my upcoming book Now Green Tea. The Japanese drink a lot of green tea. They don't put milk in it or other compounds that will stop the effect of polyphenols and as most of you know, from unlocking the keto code. One of the keys to longevity and being thin is the amount of polyphenols in their diet. Now, the Japanese diet is very similar in many ways to the Mediterranean diet and other blue zone diets. But the similarity is actually in the high Polynesian polyphenol content of their diet. For instance, the ancient Okinawans, 85% of their calories was from a purple sweet potato. And the purple is caused by the anthocyanins of polyphenol in that sweet potato. And oh, by the way, the Okinawans do not eat rice. They don't eat beans. If they have soybeans, it's fermented meat. Miso. If they do have a little bit of rice, it's white rice, not brown rice. But that's an infinitesimal part of their diet. But what's interesting about the Okinawan diet is their love of spicy greens. And those spicy greens are the other source of polyphenols. So if you want to eat like an Okinawan, get yourself purple sweet potatoes. They're in most grocery stores now. And look for polyphenols whenever you can. What is surprising about the Japanese diet is that studies a number of years ago showed that when people of Japanese descent moved from Japan to Hawaii and subsequently moved from Hawaii to the United States, the people who made it to Hawaii already already started dropping their life expectancy compared to relatives who stayed in Japan. And if they moved all the way to the United States, their life expectancy rapidly approached those of us living in the United States. Which shows that it's the diet, rather than your genes that actually has the effect on longevity that we're all looking for. Okay, so why not try taking some of these Japanese secrets and applying them to your own life.

[Progressive Insurance Announcer]

This episode is brought to you by Progressive Insurance. Do you ever find yourself playing the budgeting game? Well, with the name your price tool from Progressive, you can find options that fit your budget and potentially lower your bills. Try [e-mail], progressive Casualty Insurance Company and affiliates price and coverage match limited by state law, not available in all states.

[Dr. Steven Gundry]

Now it's time for the Question of the week from Mr. Grokgetter over on YouTube. On my episode about healthiest yogurts, they asked, can we add blueberries and strawberries and granola to the coconut yogurt if it has no added sugar? Well, you could certainly add blueberries and strawberries, but why would you want to mess a good thing up by adding granola, which is just oats coated with glyphosate. And oats are one of the worst grains that you can eat. They cross react with gluten and like I said, they have Roundup on them. So sure, go ahead and put a few blueberries and strawberries to your coconut yogurt, but better yet, skip those and add some walnuts or hazelnuts or pistachios instead. You'll be a lot better off. Great question. Now it's time for the review of the week. A review from etherlance673 over on YouTube. On my short about buying produce they said, you literally saved my life. Thank you. I'm very serious. I was in a bad place due to food consumption and was at a point I couldn't handle the pain anymore. Then on chance I heard your ad on Facebook about how to eat tomatoes. Now I'm my farmer and I'm not in horrid pain every day, all day long. Thank you. Genuinely doesn't feel like enough. I'm so grateful for your health. Well, thank you. Heatherlance 673 you know it sounds crazy when you first hear about it, but so many people are bothered by the lectins in the skin and seeds of tomatoes, peppers, potatoes, eggplant and chilies that you just gotta try it to believe it. And I'm glad we changed your life. That's why I do this.

[Dr. Steven Gundry (Closing and Ads)]

I hope you enjoyed this episode of the Dr. Gundry podcast. If you did, please share this with family and friends. You never know how one of these health tips can completely transform someone's life when you take the time to share it with them. There's also the Dr. Gundry Podcast YouTube channel where we have tens of thousands of free health insights that can help you and your loved ones live a long, vital life. Let's do this together.

[Progressive Insurance Announcer]

This episode is brought to you by Progressive Insurance. Do you ever find yourself playing the budgeting game? Well, with a name your price tool from Progressive, you can find options that fit your budget and potentially lower your bills. Try it at progressive.com, progressive Casualty Insurance Company and affiliates. Pricing coverage match limited by state law not available in all states.

[Dr. Steven Gundry (Closing and Ads)]

Virginia International Raceway wasn't built for traffic, it was built for drivers. Kaizen Autosport puts you behind the wheel of Virginia International Raceway. Kizen Autosport delivers elite driving experiences and professional racing schools at BIR with expert coaches, structured instruction and real performance cars. Whether you're brand new or ready to push limits, this is where drivers are made. Learn more and book your vir [e-mail] that's drivevir.com.