Eating to 80 percent full
Stop eating before you are full, the Okinawan hara hachi bun me practice
Hara hachi bun me: eat until you are eight parts full. That phrase is Okinawan. In practice the fork goes down short of fullness, and Blue Zones research on Okinawan longevity is where the idea usually turns up. The reason people usually give for trying it has nothing to do with lifespan: a heavy lunch leaves the next two hours foggy. A lighter midday meal often comes with a short walk and a glass of water.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Sahil BloomDoes it
Author · The 5 Types of Wealth
Traced a 1pm to 3pm dead zone in his day to a big lunch eaten at the desk, and swapped it for a lighter one that stops short of full. A 15 to 30 minute walk and at least 16 ounces of water follow it.
Source: The Curiosity Chronicle: The 80% Rule, Sleep Irregularity, & More
Aimed at the same thing
Other entries filed under energy or longevity.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - ProtocolFREE, no cost
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
On record from 21 of 62 tracked people: 13 do it, 8 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it - ProtocolFREE, no cost
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
On record from 4 of 62 tracked people: 4 do it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.