109 – The Four Secrets to Longevity with Sachiaki Takamiya

How can you live a long and healthy life?

In this episode of the Ikigai Podcast, Nick speaks with Sachiaki Takamiya about the key factors that may contribute to longevity.

Podcast Highlights

• The first World Longevity Summit. Sachiaki discusses the inaugural World Longevity Summit.
• Four secrets to longevity. Sachiaki shares four key factors that contribute to a long and healthy life.
• Diet. Sachiaki discusses the importance of diet for longevity.
• Exercise. Sachiaki emphasizes the importance of regular physical activity.
• Communication. Sachiaki explains how communication contributes to longevity.
• Ikigai. Sachiaki explores ikigai, a lesser-known factor in longevity.
• Exploring the link between ikigai and a long life. Nick and Sachiaki discuss the strength of the connection between ikigai and longevity.
  

Sachiaki Takamiya

The first World Longevity Summit

Kyotango, a region in Kyoto Prefecture about 1.5 hours from Kyoto City, is considered a longevity hotspot, with three times the national average of centenarians. This has led to the Kyotango Longevity Cohort Study, through which researchers have gathered extensive data on residents’ health and lifespan—prompting the organization of the first World Longevity Summit to share their findings.

While Okinawa was once known for longevity, it now ranks lower in national life expectancy. Currently, Shiga and Nagano top the national rankings, with Kyoto Prefecture close behind. The summit featured international presenters and healthcare organizations, and led to the creation of a longevity declaration and a framework of four longevity ‘secrets.’

Four secrets to longevity

The summit highlighted four key secrets to longevity, which include:

Diet

Sachiaki highlights diet as a key factor in longevity, particularly the traditional, plant- and fish-based diet of Kyotango, Japan. This includes soy products, seafood, seaweed, beans, vegetables, and whole grains, with limited red meat.

Dr. Yuji Naito, one of the researchers of the Kyotango Longevity Cohort Study, advises moderating red meat (350–500g cooked per week), as excess may promote harmful gut bacteria. A balanced protein intake—half from plant sources and half from animal sources like fish, chicken, and eggs—is widely recommended.

Most people don’t get enough fiber (22–25g daily). To boost intake, Sachiaki promotes the Japanese mnemonic Ma-Go-Wa-Ya-Sa-Shi-i-Koku, representing: Ma (beans), Go (nuts/seeds), Wa (seaweed), Ya (vegetables), Sa (fish), Shi (mushrooms), I (potatoes), Ko (whole grains), and Ku (fruit).

This framework supports a fiber-rich, gut-friendly, and longevity-enhancing diet.

Exercise

Physical activity is another key to longevity. Two key indicators of aging are walking speed—particularly the ability to cross the street before the light changes—and grip strength, which can be tested by tasks like opening a bottle.

To maintain these functions, recommended activities include:

• Nordic walking, promoted in Kyoto for its posture-improving and mentally relaxing benefits

• "Gu-Pa" Taiso hand exercises (clenching and opening the fists) to strengthen grip

• Radio Taiso, a popular dynamic stretching routine broadcast on NHK every morning

• Gardening, common in rural areas like Kyotango, which keeps older adults physically active through natural daily movement

These simple, low-impact exercises help support mobility, strength, and mental well-being into older age.

“Walking is always fun. When you walk, you tend to relax, enjoy the view, and think about something exciting, so it also has mental benefits.” - Sachiaki Takamiya

Communication

Communication and a strong sense of community is another key to longevity, particularly in rural areas like Kyotango. Residents often know their neighbors, participate in local events (like festivals and neighborhood cleanups), and maintain close ties through community associations and even traditional bartering systems.

Intergenerational living is also common in the countryside, with many centenarians living with children, grandchildren, or great-grandchildren. This daily family interaction fosters emotional well-being and reduces isolation.

In contrast, urban living tends to weaken these social bonds. City dwellers are more likely to live in nuclear families or alone, and experience greater social isolation. For Sachiaki, while face-to-face communication is ideal, meaningful one-on-one online interactions (like video calls) can also provide emotional connection, though impersonal digital exchanges tend to lack the same benefit.

Ikigai

Ikigai is a lesser-known yet essential factor for longevity. Sachiaki explains that ikigai encompasses both small daily joys and deeper life purposes, but what the longevity summit emphasized was its social aspect: the desire to contribute to others and feel needed by others. These give people a sense of purpose, especially in old age, and help combat loneliness.

Examples include elderly individuals volunteering at schools to share their wisdom, which gives them a role in their community. Historically, structures like Moai (Okinawan social support groups) naturally gave older adults community roles that reinforced their sense of purpose.

“It's this feeling that, in some way, you matter, so it motivates you to keep living, to keep contributing, and it gives you a role.” - Nicholas Kemp

While ikigai can involve grand ‘life missions’ (e.g., artistic, environmental, or educational goals), especially for those in urban areas without strong local communities, it can also be found in simple contributions and roles. For some, their ikigai becomes a motivating force behind healthy behaviors like exercising and eating well.

Exploring the link between ikigai and a long life

Ikigai is often linked to longevity in Western interpretations, especially following Dan Buettner’s Blue Zones research, which highlighted Okinawans’ strong sense of purpose. However, Sachiaki explains that in Japan, ikigai has traditionally not been viewed as a factor in longevity. 

The recent focus on ikigai as a longevity factor is likely influenced by Western interest and research. While it can contribute to well-being, it's a deeply subjective and hard-to-measure concept. Unlike diet or exercise, the connection between ikigai and physical health is not easily quantifiable.

In essence, while ikigai may not be a scientifically proven factor in longevity, it can be a powerful internal motivator that influences lifestyle choices conducive to long life—especially when it involves social interaction and community engagement.

“Ikigai, in general, is not just about longevity. It's simply something we have in Japan, with many dimensions and meanings. I think daily joy and pleasure are probably the most common aspects of ikigai.” - Sachiaki Takamiya

Conclusion

Living a long and healthy life isn’t just about eating well—it’s about taking care of your whole self, inside and out. That means staying active, building meaningful relationships, and doing things that give your life purpose. While ikigai might not be scientifically proven to extend your life, it can definitely motivate you to live in a more intentional, fulfilling way. And that kind of mindset might just be one of the keys to longevity.