We explore the Okinawan 80 percent rule as a practical path to more energy after meals and longer, healthier years. We connect tradition to science, from MTOR and autophagy to leptin and ghrelin, then turn it into five steps anyone can use today.
• why Okinawan elders stop at 80 percent
• modern overeating, portion cues and distraction
• the 20-minute satiety lag and fast eating
• caloric moderation for lifespan and healthspan
• MTOR downregulation and autophagy activation
• leptin resistance, ghrelin balance and appetite reset
• small bowls and nutrient-dense foods
• five steps: smaller plates, no distraction, slow down, stop before full, add a ritual
• the walk test to gauge 80 percent
• mindset shift from volume to vitality
Just pick one meal, maybe dinner tonight, maybe lunch tomorrow. Use a small plate, slow down, put the phone away, pause, and ask: “Am I still genuinely hungry, or am I just still eating?”
This podcast is created by Ai for educational and entertainment purposes only and does not constitute professional medical or health advice. Please talk to your healthcare team for medical advice.

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