During my travels to Okinawa, Japan, I discovered one of the most fascinating and simple practices contributing to the longevity of the local population – a habit called Hara Hachi Bu, which means eating until you’re about 80% full.

Okinawa is famous for having one of the highest concentrations of centenarians in the world, and this mindful eating habit is a cornerstone of their lifestyle. Rather than focusing on strict calorie counting, Okinawans focus on stopping just before complete fullness.

What Is Hara Hachi Bu?

Hara Hachi Bu encourages eating slowly and listening to your body’s signals. Instead of finishing everything on your plate or eating to the point of feeling stuffed, you stop when you’re comfortably satisfied. It’s a form of moderate caloric restriction that is naturally sustainable and supports health.

Why It Works

• Supports digestion: Eating slowly allows your digestive system to function optimally.

• Balances weight naturally: By stopping before fullness, it prevents overeating and helps maintain a healthy body weight.

• Reduces metabolic stress: Lower calorie intake has been linked to improved cellular repair and longevity.

• Promotes mindfulness: It teaches you to tune into your hunger and satiety cues rather than eating out of habit or emotion.

How to Apply It

1. Eat slowly: Put down your utensils between bites and savour each mouthful.

2. Listen to your body: Pay attention to when you start feeling satisfied rather than full.

3. Portion control: Fill your plate with nutrient-dense foods, then leave some food if necessary – you don’t have to finish it all.

4. Mindful meals: Avoid distractions like phones or TV while eating.

During my time in Okinawa, I tried this myself and noticed I felt lighter, more energised, and more in tune with my body. It’s a small, simple habit that could have a big impact on your health and longevity.