Understanding the Hare and Ke Intermittent Fasting

Have you incorporated fasting into your lifestyle?

Sachiaki Takamiya adheres to an intermittent fasting approach named Hare and Ke, which merges two Japanese concepts: Hare, signifying festivals or festivities, and Ke, referring to a modest way of living. He provides an insightful explanation of how to integrate this fasting method into our everyday routines.

Autophagy and mTOR activating periods

Nick: So this is a really positive approach. And would you like to also touch on the benefits of this type of fasting, where you're eating, a way of fasting five days a week, but you're also allowing yourself to eat a little bit more and maybe drink two days a week?

Sachiaki: So I already mentioned about autophagy, the cellular recycling function, it is very critical. But we also have something called mTOR, which is the opposite of autophagy. mTOR is kind of responsible for growth.

So not everybody should activate autophagy. For example, children needs to activate mTOR, children or any people who are growing. That includes some young people, young athlete, who need the kind of a growing power, then they need to activate mTOR, too.

And usually, for all the people, like people who are over 50, they need to start thinking about longevity, and autophagy helps tremendously for our longevity. Therefore, a lot of people who are over 50 need to activate autophagy a lot, but not constantly.

So there are some periods when autophagy needs to be activated. But there are some periods when the mTOR needs to be activated, too. The balance is important. And then the person called James Clement, the author of the book called The Switch, he talks about this kind of cycling of autophagy activating period and mTOR activating period.

And he says about 66% of the time, should be autophagy activating period, and 34% is mTOR activating period. And then there is another person called Dr. Mindy Pelz, who has a YouTube channel specialized on fasting.

She gives tons of videos on intermittent fasting, and she says 80% should be on autophagy and 20% should be on mTOR. And then if you practice Hare and Ke intermittent fasting, the ratio is about 71%, autophagy, and 29% mTOR.

So during the week, the Ke period is the autophagy activating period. But Hare period, the weekend, is mTOR activating period. Therefore, we have three meals. Plus, we include animal-based foods, which has higher protein, which gives us a higher protein intake, which can activate mTOR more.