I eat TOP 5 Food and Don't Get OLD! Japan's OLDEST Fitness Instructor 92 yr old Takishima Mika

What if I told you the secret to feeling 20 years younger is not found in a pill, or a fancy gym, or a high-tech device, but right in the kitchen of a 92-year-old woman in Japan? Her name is Takeshima Mika. She is Japan's oldest active fitness instructor. At 92 years old, she wakes up before the sun rises, exercises for hours, and teaches fitness classes with a smile that could light up a room. But what truly sets her apart is not just her strength or her stamina, it is how she lives, what she eats, and the quiet wisdom behind every simple choice she makes. In this video, we are not just talking about longevity, we are talking about vitality, energy, a sense of purpose, and how all of that can be built meal by meal, step by step, choice by choice. So stay with me, because we are about to take a gentle but powerful journey through the daily life of a woman who has redefined what it means to grow older, with grace, with joy, and with incredible health. If you have ever thought it was too late to change, if you have ever wondered whether feeling good again was still possible, Takeshima Mika's story might change your mind. Let's begin. Meet Takeshima Mika. Takeshima Mika was not born into fame. She did not grow up dreaming of becoming a fitness instructor. In fact, she didn't begin teaching fitness classes until she was 87 years old. Yes, you heard that right, 87. For most people, that is the age where things begin to slow down. But for Mika, it was the beginning of something entirely new. Born in Japan, she lived an ordinary life for many years. She raised a family, worked, and did all the things we expect from a good life. But as she aged, something inside her changed. She didn't want to just survive. She wanted to thrive, and she believed it was never too late to start. Today, at 92, Mika teaches multiple exercise classes a week. She inspires people half her age and even younger to take better care of their bodies. But her real secret? It is not about pushing harder. It is about being consistent, being kind to your body, and deeply respecting the role that food, movement, and mindset play in your health. People look at her and ask, how does she do it? And the answer begins with the way she starts her day. Her morning routine and breakfast. Takeshima Mika begins her day when most of the world is still fast asleep. She wakes up before 4 o'clock in the morning. Yes, before 4. And she does not roll out of bed reluctantly or reach for a phone. The first thing she does is drink a full glass of water. Simple, right? But this single habit helps her hydrate her body after a full night's rest and sets the tone for the day ahead. Then by 4 in the morning, she's outside, walking, moving, breathing in the early morning air. She starts with a four kilometer walk that is about two and a half miles. After that, she turns around and jogs three more kilometers, almost two miles, and then walks one more kilometer to cool down. Altogether, her early morning routine totals nearly five miles of walking and jogging. This takes her about two hours. Now, you might be thinking, there's no way I could do that. And that is okay. This is not about comparing. It is about learning. Because what Mika shows us is the power of routine. The power of making movement a non-negotiable part of your life. She does not run because she is young. She is young in spirit because she moves with intention every single day. By 7 in the morning, she sits down to a breakfast that fuels her body, not just to survive, but to thrive. It is not flashy. It is not trendy. But it is full of powerful, nourishing foods that support her body from the inside out. Let's take a closer look. One of the core items in her breakfast is natto. Natto is a traditional Japanese dish made from fermented soybeans. It has a unique smell and a sticky stringy texture that might surprise you at first. But it is a nutritional powerhouse. Just 100 grams of natto, that's about half a cup, contains nearly 70% of your daily manganese, close to 50% of your daily iron, and nearly 30% of your magnesium and zinc needs. It is also rich in vitamin K, calcium, potassium, and selenium. But perhaps most importantly, natto is fermented. That means it is full of probiotics, those friendly bacteria that help support a healthy gut. For older adults, gut health is directly linked to immunity, mood, digestion, and even brain function. Natto helps your body absorb nutrients more easily, reduces bloating, and supports regular digestion. Now, if you are thinking, natto sounds hard to find, do not worry. It can be made at home using soybeans and a fermentation starter, or even more easily, purchased from most Japanese or Asian grocery stores. And if natto is not available where you are, there are similar options like tempeh or even fermented sauerkraut that can provide many of the same benefits. Alongside natto, Mika also enjoys plain yogurt with a spoonful of honey. Yogurt is high in calcium, which supports strong bones and healthy teeth. It also contains vitamin B12 and riboflavin, two nutrients that help protect against heart disease and certain neurological conditions. A single cup of yogurt can provide up to 30% of your daily phosphorus, along with key minerals like magnesium and potassium. Together, natto and yogurt create a perfect combination of probiotics and prebiotics. They feed the healthy bacteria in your gut and keep your digestion strong and balanced. But Mika's breakfast does not stop there. She also includes a fresh salad made with lettuce, broccoli, and tomatoes. These are simple vegetables, but they are rich in vitamins, fiber, and natural antioxidants. The broccoli she uses is seasonal, meaning it is fresher and richer in nutrients. Seasonal eating is one of the quiet secrets of traditional Japanese diets. Eating what the earth offers at the right time of year. She adds a few slices of lean ham cooked without oil, just lightly pan-fried to keep the fat content low. This gives her a protein boost to support muscle strength without weighing her down. For older adults, maintaining muscle mass is vital, not just for strength, but for balance, mobility, and independence. Now here is something uniquely Japanese, nukazuke, or rice bran pickles. These are fermented pickles made from vegetables like carrots, cucumbers, or eggplants, cured in a special mix of roasted rice bran, salt, and seaweed. They are tangy, crisp, and packed with probiotics. Fermented vegetables like nukazuke are traditional in many cultures, and they offer real benefits. Better digestion, reduced inflammation, and even improved mood through the gut-brain connection. When you look at Mika's breakfast as a whole, it is a lesson in balance. She has fiber from her salad, probiotics from natto and yogurt, protein from ham and soybeans, and vitamins and minerals from every bite. There are no sugary cereals, no heavy pastries, no processed food, just clean thoughtful nourishment, chosen not for excitement, but for energy and wellness. And the beauty is, you can do this too. You do not have to eat natto, but you can add a small bowl of plain yogurt to your morning. You do not have to walk five miles, but maybe you can take a 10-minute walk around the block before breakfast. You do not have to change everything. Just one thing, one small change that says, I'm choosing to take care of myself today. Because the goal is not perfection. The goal is vitality. And as Mika reminds us, it is never too late to begin. Midday habits and light lunch. By the time most of us are just starting to think about lunch, Takeshima Mika has already completed a full morning of movement, enjoyed a nutrient-rich breakfast, and is ready to keep her day moving forward gracefully and purposefully. But what she does next might surprise you. Her lunch is simple. In fact, it is lighter than what many of us would call a snack. Mika typically eats one banana and drinks a small bottle of Yakult, which is a Japanese probiotic beverage. That's it. No sandwich, no large meal, no processed snacks. Just a light, clean combination that gives her what she needs without making her feel heavy or tired. Now you might wonder, is that enough? But remember, the goal of lunch for Mika is not to fill up. It is to stay light, stay energized, and stay in motion. She knows her body. She knows what works. And she listens to it. Let's take a closer look at the two key elements of her midday meal. The banana is one of nature's perfect foods. It is portable, easy to digest, and packed with nutrients, especially potassium, which helps regulate blood pressure and supports heart health. One medium banana provides about 9% of your daily potassium needs. It is also a good source of vitamin C, vitamin B6, and fiber. Even more importantly, bananas contain prebiotics, a special type of fiber that feeds the good bacteria in your gut. When combined with a probiotic source like yogurt or Yakult, this creates a powerful synergy that supports digestion and boosts immunity. Speaking of Yakult, this small, sweet probiotic drink has been a staple in Japan for decades. It is made with a specific strain of beneficial bacteria called Lactobacillus Chirota, which has been shown to support digestive health, immune function, and even mood. Now, if you are concerned about sugar, Mika has a helpful tip. She chooses bananas that are less ripe. Less ripe bananas have a lower sugar content and a higher level of resistant starch, which acts like fiber and keeps your blood sugar more stable. So what can we learn here? First, lunch does not have to be heavy to be healthy. In fact, eating a light, clean lunch can actually help you avoid that mid-afternoon crash. It gives your body just enough energy to keep going without overwhelming your digestion or making you feel sluggish. Second, combining a source of prebiotics like bananas with a source of probiotics like yogurt, kefir, or Yakult can be a simple but powerful way to support your gut health. And third, Mika reminds us that listening to your body is more important than following trends or strict rules. She eats light at lunchtime because she knows that's what allows her to stay active, focused, and feeling good all day. But it's not just what she eats. It's also how she lives in between her meals. Even when she is resting, Mika remains mindful of her body. When she watches television, she does not slouch or sink into the couch. She sits tall with her back straight and her core gently engaged. It's a small thing, but it strengthens her posture and keeps her muscles active. She also walks around her home on tiptoe. Yes, on tiptoe. This might sound strange, but it is a quiet way to engage the legs, improve balance, and strengthen the feet and calves, all without ever leaving the house. These little habits add up. Mika does not need a gym or fancy equipment. She turns daily life into movement. She turns moments of stillness into gentle strength training. She stays active not because she is chasing youth, but because she honors the life in her body every single day. So, if lunch is your time to pause and recharge, consider following her lead. Skip the heavy meal, have a piece of fruit, sip a small probiotic drink, and instead of lying down, maybe go for a short walk. Sit tall, stretch gently, breathe deeply. Let lunch be a moment of lightness, a moment to reset, a moment to remind your body that you are on its side. Because aging well is not about doing more. It is about doing the right things with love, with intention, and with deep respect for the body that carries you. Evening routine and hearty dinner. After a full day of movement, mindfulness, and purpose, Takeshima Mika ends her day with a meal that is as thoughtful as her morning. Her dinner is not just a time to eat. It is a time to replenish. It is a quiet moment of care, and everything on her plate serves a reason, a role, a purpose. Her evening meals are hearty, but not heavy. Full, but never excessive. They are designed to rebuild, to restore, and to prepare her body for rest and healing. Let's take a look at what a typical dinner looks like for Mika. First, she starts with lean protein, usually in the form of fish or chicken thigh. Fish is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function. Chicken thigh, especially when cooked without heavy oils or sauces, provides high quality protein and essential nutrients, while still being gentle on digestion. She sometimes enjoys chicken curry with carrots, served over a small portion of rice cooked with salmon flakes. This combination offers complex carbohydrates, healthy fats, and additional protein, all working together to restore muscle and energy after an active day. Tofu is also a regular part of her evening meal. This simple soy-based food is rich in plant protein and contains all nine essential amino acids. It is also high in calcium, iron, and magnesium, nutrients that help support bone health, muscle function, and a calm nervous system. Alongside her protein sources, she includes plenty of cooked vegetables. One of her favorites is boiled spinach, rich in vitamin A, vitamin C, iron, and fiber. Cooking spinach lightly helps unlock its nutrients and makes it easier to digest, especially for older adults. Another key item is Korean kimchi, a spicy fermented cabbage dish that is loaded with probiotics. The fermentation process creates beneficial bacteria that promote gut health, reduce inflammation, and support immunity. And for Mika, the bold flavor of kimchi pairs beautifully with the softness of rice and fish. Then there is natto again, yes, even for dinner. This fermented soybean dish shows up in both breakfast and dinner for good reason. Natto contains an enzyme called natokinase, which is believed to help thin the blood and break down blood clots. This can help lower the risk of heart attack and stroke, which is especially important as we age. And she does not stop there. Mika also prepares a fresh lettuce and tomato salad, often topped with a bit of grilled chicken. But here is the interesting part. She skips the dressing. No oils, no sugars, no added salt. Just clean, crisp vegetables, offering hydration, fiber, and natural vitamins. She knows that when food is fresh and whole, it does not need to be masked. Its purpose speaks for itself. To complete the meal, she enjoys a warm bowl of miso soup. Made from fermented soybean paste, miso is rich in probiotics, amino acids, and minerals like zinc and manganese. It is soothing, healing, and deeply satisfying, especially at the end of the day. The warmth of the soup helps calm the nervous system and prepare the body for restful sleep. She might also include a few beans, or rakyo, which are Japanese scallions. These are small, tangy, and fermented, adding a final boost of digestive support to her meal. What makes Mika's dinner so powerful is not just the ingredients, but the balance. She includes lean protein to rebuild her muscles, vegetables for vitamins and antioxidants, fermented foods to support digestion, rice and tofu for sustained energy, warm soup for comfort and calm, and she eats with awareness. She does not rush. She does not multitask. She gives her body the gift of attention, and in doing so, she sends a message, not just through words, but through action. I care about how I feel. I care about what I put in my body. I care enough to choose wisely. And this is something we can all take with us, because you do not have to eat miso soup. You do not have to like natto, but you can create your own version of a healing evening meal. Try adding one fermented food to your dinner. Try swapping heavy dressings for simple lemon juice or fresh herbs. Try ending your day with something warm and gentle, instead of something fast and fried. Mika's dinner is not complicated, but it is intentional, and that is the key. In the final hours of her day, she nourishes her body, not just for the night, but for tomorrow, for the future, for the joy that is still ahead. Because when you treat dinner like a gift, your body responds with energy, with healing, and with grace. Lifestyle philosophy and emotional reflection. If you asked Takashima Mika what her real secret is, what keeps her so youthful, so vibrant, and so full of life, she probably would not talk about protein or probiotics. She would tell you something simple, something honest. She would tell you that she keeps moving every day, that she eats with gratitude, and that she believes in the power of small efforts done consistently over time. At 92 years old, Mika is not chasing youth. She is living fully in the body she has, right now. She does not see aging as a decline. She sees it as an opportunity, a time to reconnect with her body, to embrace the rhythm of daily life, and to honor herself with care. And that mindset may be her greatest strength of all, because here is the truth. There is no magic pill, no one-size-fits-all diet, no shortcut to vitality. But there is something else, something even more powerful. There is routine, there is intention, there is the quiet choice made each day to show up for your body with love. Mika teaches us that it is not the extremes that keep us strong, it is the simple nourishing rituals repeated over and over again. She wakes up early, not to prove anything, but because movement brings her peace. She eats well, not to impress anyone, but because she understands that food is her foundation. She keeps her posture straight, even while watching television, not because someone told her to, but because she wants to support her own strength. It is a mindset, a philosophy, to keep showing up, to keep learning, to keep honoring life by taking care of the vessel that carries it. And what is so powerful about Mika's story is that she did not begin her fitness journey until she was in her late 80s. She didn't start teaching exercise classes until she was 87 years old. Think about that for a moment. How many of us have said, it's too late for me? How many times have we thought I missed my chance? But Mika proves beautifully that it is never too late not to change, not to heal, not to grow strong, not to love your body again. Aging is not the end. It is simply a new chapter, and like any chapter, it can be written with courage, with beauty, and with purpose. So whether you are 60 or 70, 80 or 90, or somewhere in between, this story is for you. It is a gentle reminder that your body still listens to how you treat it, that your future self is shaped by the small choices you make today, and that you deserve to feel good, to feel strong, to feel alive, not someday, but right now. Because as Takeshima Mika has shown us, it is never too late to begin again. Actionable takeaway. Now that you've seen how Takeshima Mika lives, with movement, with intention, and with love, you might be wondering, where do I begin? The good news is, you don't need to wake up at four in the morning, you don't need to run five miles, and you definitely don't need to change everything overnight. You just need to take one small step. So here's something simple to try. Let's call it the Mika Challenge. Three days, just three days to gently introduce a few of her habits into your own life and see how you feel. Day one. Start with the morning. When you wake up, drink a glass of water, then take a short walk, five minutes, ten minutes, whatever you can. Let your body stretch. Let the air touch your face. Then, for breakfast, try a bowl of plain yogurt with a little honey. Add a banana or some berries. Keep it light, clean, and calming. Day two. Focus on posture and movement. As you go about your day, sit up tall. Whether you're watching tv, reading a book, or drinking tea, walk slowly around your home a few times on your toes, these tiny habits strengthen your muscles in ways you might not even notice at first, but they matter. Day three. Try a Mika-style dinner. Cook a piece of fish or chicken. Add a warm bowl of soup, miso, or even a simple vegetable broth. Include a side of lightly cooked greens like spinach. If you want to explore fermented foods, try kimchi or sauerkraut. Keep it balanced. Keep it intentional. You don't have to do it perfectly. You don't have to love every food. Just try. Be kind to yourself. Remember, you're not doing this to look younger. You're doing it to feel better, to live with more energy, more strength, and more peace in your body. Most of all, to remind yourself that you are still in motion. You are still growing, still becoming, because the truth is there's something beautiful about getting older when we choose to do it with grace. As we close this video, I want to leave you with a thought. Takashima Mika didn't start her health journey in her 40s or even her 60s. She began in her late 80s. She didn't do it to impress anyone. She did it for herself, and so can you. You deserve to feel strong. You deserve to feel steady. You deserve to wake up each morning and say, this is my time. My body is still with me, and I'm going to take care of it. So if this video touched something in you, if it made you pause, reflect, or feel a little spark inside, hold on to that. Share it with someone you care about. And if you're ready to begin, even in the smallest way, then you already have everything you need, because the choice to age with vitality, it's not made once. It's made every day, and today is a beautiful day to begin.