Dear Reader,

We're approaching the end of the year! For many of us, it’s natural to start reflecting on everything that’s happened.

I've been doing a lot of that myself lately—thinking not just about my favorite memories, but also the lessons I've learned and how I've grown through them.

A big part of that reflection, of course, is about health.

After all, there’s not much in life that affects our wellbeing as much as our own health does.

12 things about living healthfully I’ve learned from life in Japan

I’ve lived in the US, and I’ve lived in Japan. I’ve lived in modest suburban communities, and I’ve lived in the biggest city in the world. The privilege of living in different parts of the world has shown me that the science between health, nutrition, and fitness doesn’t change no matter where you live.

Japan may enjoy radically lower obesity rates and longer longevity than some of their western counterparts, but the people are not somehow genetically special or naturally more disciplined human beings— humans are not so different from each other.

The difference really comes down to our understanding of how to live and our values around health. Because sometimes a different perspective can be the difference between an effortless healthy lifestyle, and constantly being on a stressful diet.

Life in Japan showed me that.

1. Balance over perfection.

A low-fat, low-carb, sugar-free diet of boiled vegetables and steamed chicken breast is no way to live— you can eat whatever you want and be okay.

2. Just enjoy it in moderation.

No need to “go big or go home”.

3. Unless it’s the holidays.

The value of enjoying time with your loved ones is much greater than the value of calories saved.

4. Movement is a gift and pleasure of life.

It is not a punishment for eating. Feel free to treat it as such.

5. You don’t need to equate exhaustion with effectiveness.

Yes, that means if walking gives you pleasure, it is valid and valuable exercise.

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6. Practice gratitude with food.

It helps shift your focus away from food anxiety and toward confidence and calm.

7. A part of that practice may be taking the time to plate food beautifully.

We slow down and savor food we appreciate. No need to count your chews.

8. White rice (or any refined carbohydrates in general) will not hurt you.

See #2.

9. There are multiple ways to "treat yourself"

When you equate calorie-dense foods as “treats”, you prime yourself to see indulgence through the lens of caloric value. But indulgence can be seasonality, quality, or novelty of a flavor.

Redefined, indulging in delicious foods is not a health concern.

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​10. Remind yourself why you want to be healthy in the first place.

You want to be happy, confident, and empowered. A certain jean size only brings so much joy.

11. Enjoy food.

It’s not just fuel, but it’s a reflection of our values, identity, and joys. Treat it holistically as it holistically influences you.

12. Above all, treat yourself with care, grace, and kindness.

We heal and grow when we’re nurtured, not punished.

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I hope you’re enjoying the holiday season this December! Spend time with loved ones, express gratitude, take time for yourself, and relax 😊
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Warm regards,

Kaki

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