Toshisuke Kanazawa, a 90-year-old champion bodybuilder, has shared the lifestyle regime he attributes to his remarkable longevity. He has claimed victory at the Japan Masters Bodybuilding Championships in the over-85 division on numerous occasions and remains determined to secure further titles.
Rather than considering retirement from the sport, Toshisuke continues to dedicate two hours daily to training, six days weekly, and maintains he will persist for as long as physically possible. The Japanese competitor attributes his exceptional health to his disciplined approach to living and states he has never experienced serious illness.
Daily routine and training
His daily routine includes ensuring seven hours of sleep, completely avoiding smoking and alcohol, while prioritising multiple hours of weekly exercise. His nutritional approach demonstrates equal commitment. He eliminated meat and fish from his meals years ago and consistently follows a diet centered on just five staples, featuring brown rice garnished with furikake, fermented soya beans and miso soup, into which he adds two raw eggs.
“I used to have six protein shakes a day but now I have three. As I get older, it’s harder to stomach that much liquid,” he told The Guardian. While he can no longer perform demanding exercises such as bench presses and squats, he maintains his fitness regime using gymnasium equipment.
Health claims and diet staples
Toshisuke also reports never having suffered serious illness, with the majority of his medical examination results matching those of considerably younger men. “I’m 100 per cent natural,” he revealed. “And I haven’t lost my marbles yet, right?”
Brown rice can represent a nutritious option because it is a whole grain, which means the bran and nutrient-dense germ stay intact, in contrast to white rice, where these components can be stripped away during processing. It typically provides more fibre, vitamins and minerals than white rice, such as magnesium, manganese and phosphorus. The additional fibre can also aid with digestion and may assist people in feeling satisfied for longer periods.
Nutritional benefits and considerations
Research has connected increased brown-rice consumption with a reduced risk of type 2 diabetes. Nevertheless, clinical trials comparing brown rice directly with white rice have yielded more varied outcomes. More generally, diets abundant in whole grains have been linked with improved cardiovascular and metabolic health.
Furikake is a Japanese dry seasoning usually scattered over rice. According to the variety, it can include ingredients like sesame seeds, seaweed, salt, sugar and dried fish. It can introduce flavour with comparatively few calories, but its nutritional content differs significantly across brands and varieties. Some versions can also be elevated in sodium, so it is most accurately described as a seasoning to employ in moderation rather than automatically categorised as a health food.
If Toshisuke is consuming natto, the Japanese fermented soybean dish, it is an especially nutrient-rich food. Soybeans deliver plant protein, fibre, vitamins and minerals, while fermentation generates additional bioactive compounds. Natto is also notably high in vitamin K2, though the quantity can differ. Studies into fermented soy foods have uncovered compounds such as peptides, isoflavones and other fermentation-derived substances that may offer health benefits, including improvements to cardiovascular and metabolic health. Nevertheless, much of the evidence surrounding specific health effects is still developing.
Miso is a fermented food containing plant protein, vitamins, minerals and bioactive compounds. Studies indicate it may offer potential cardiovascular, metabolic and antioxidant benefits, though further human research is required to firmly establish the effects of miso itself.
The NHS says eggs are a good source of protein and contain a range of vitamins and minerals. Two eggs therefore contribute a considerable amount of protein and several key micronutrients to any meal. The fact that Toshisuke eats them raw does not make them more nutritious than cooked eggs, however. Raw or lightly cooked eggs can carry a risk of Salmonella, although UK food-safety controls mean that eggs bearing the British Lion mark or produced under the Laid in Britain scheme can generally be consumed raw or lightly cooked by most people. Pasteurised eggs are another option for those looking to reduce the risk.
