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.
Who backs it
Sorted by strength of stance
- 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
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Resistance training
Lifting weights 2-4 times a week to build and hold muscle
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Time-restricted eating
Confining food to a set window, often 8-10 hours a day
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Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 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
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High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 54 stacks: 5 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 54 stacks: 4 do it, 0 recommend it, 0 have discussed it
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