Toshisuke Kanazawa, a 90-year-old champion bodybuilder, has revealed the lifestyle plan he credits for his longevity. He has won the Japan Masters Bodybuilding Championships in the over-85 category multiple times and hopes to win more in the future. Despite his age, Kanazawa still trains for two hours a day, six days a week, and insists he will keep going for as long as possible.
Clean living and daily routine
The Japanese champion credits his clean-living lifestyle for his longevity and says he has never been seriously ill. As part of his routine, he ensures he gets seven hours of sleep, avoids smoking and alcohol, and prioritises several hours of training a week.
His diet is just as disciplined. He ditched meat and fish decades ago and regularly sticks to just five foods, including brown rice topped with a sprinkle of furikake, fermented soya beans and miso soup, into which he cracks two raw eggs.
Training adaptations and health
"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 shared with The Guardian. While he can no longer manage intense exercises such as bench presses and squats, he continues to work out using machines at the gym.
Toshisuke also says he has never been seriously ill, with most of his health-check results comparable to those of men much younger than him. "I'm 100 per cent natural," he shared. "And I haven't lost my marbles yet, right?"
Health benefits of his diet
Brown rice can be a healthy choice because it is a whole grain, meaning the bran and nutrient-rich germ remain intact, unlike in white rice, where these layers can be removed during processing. It generally contains more fibre, vitamins and minerals than white rice, including magnesium, manganese and phosphorus. The extra fibre can also help with digestion and may help people feel fuller for longer. Studies have linked higher brown-rice consumption with a lower risk of type 2 diabetes, although clinical trials comparing brown rice directly with white rice have produced more mixed results. More broadly, diets rich in whole grains have been associated with better cardiovascular and metabolic health.
Furikake is a Japanese dry seasoning typically sprinkled over rice. Depending on the variety, it can contain ingredients such as sesame seeds, seaweed, salt, sugar and dried fish. It can add flavour with relatively few calories, but its nutritional value varies considerably between brands and varieties. Some types can also be high in sodium, so it is best described as a seasoning to use in moderation rather than automatically classed as a health food.
If Toshisuke is eating natto, the Japanese fermented soybean dish, it is a particularly nutrient-dense food. Soybeans provide plant protein, fibre, vitamins and minerals, while fermentation produces additional bioactive compounds. Natto is also particularly rich in vitamin K2, although the amount can vary. Research into fermented soy foods has identified compounds such as peptides, isoflavones and other fermentation-derived substances that may have beneficial effects on health, including cardiovascular and metabolic health. However, much of the evidence for specific health effects is still emerging.
Miso is a fermented food containing plant protein, vitamins, minerals and bioactive compounds. Research suggests it may have potential cardiovascular, metabolic and antioxidant benefits, although more human research is needed to 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 add a substantial amount of protein and several important micronutrients to a 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 carrying the British Lion mark or produced under the Laid in Britain scheme can generally be eaten raw or lightly cooked by most people. Pasteurised eggs are another option for reducing the risk.
