Are you ready to discover the incredible diet of Takishima Mika, Japan's oldest fitness instructor at a remarkable 92 years old? Prepare to be amazed by her vitality and energy! In this step-by-step guide, I'll unveil the secrets of her diet that keep her looking and feeling young. From early morning workouts to nutrient-packed meals, Takishima's routine is a true fountain of youth.

Step 1: Rise and Shine at 4 AM

Takishima's day starts with a bang. Before 4 AM, she's up and ready to conquer the day. She kickstarts her morning with a brisk four-kilometer walk, followed by a three-kilometer jog, and another one-kilometer walk. This two-hour exercise routine is a powerful way to energize the body and mind.

Step 2: A Breakfast of Champions

Takishima's breakfast is a masterpiece of balance and nutrition. Let's delve into the specifics:

• Natto: The star of her breakfast is natto, a traditional Japanese dish made from fermented soybeans. This slimy yet nutrient-rich food is packed with manganese, iron, magnesium, zinc, vitamin K, calcium, potassium, and selenium. It's also a probiotic powerhouse, aiding digestion and nutrient absorption.

• Yogurt with Honey: Takishima pairs her natto with yogurt, a calcium-rich delight that supports healthy teeth and bones. It's also high in B vitamins, vitamin B12, and riboflavin, guarding against heart disease.

• Fresh Salad: Her breakfast includes a refreshing salad with lettuce, seasonal broccoli, and juicy tomatoes, along with lean ham cooked without oil. This combination provides fiber, vitamins, and protein for a balanced meal.

• Nukazuke: Takishima enjoys Japanese pickles known as nukazuke, rich in lactobacillus, which promotes healthy digestion. You can even make your own at home!

Step 3: Stay Active Throughout the Day

Even during downtime, Takishima adds mini-exercises to her routine. She maintains a straight posture and tiptoes around the house while watching TV, ensuring her muscles stay engaged.

Step 4: Light and Energizing Lunch

Takishima keeps her lunch light with a banana and a probiotic drink called Yakult. Bananas are potassium-rich, helping to manage blood pressure, while Yakult is a sweetened probiotic milk beverage that supports gut health.

Step 5: A Hearty and Nourishing Dinner

After a day of fitness instruction, Takishima knows the importance of a hearty dinner:

• Lean Protein: Her dinner features lean proteins like fish and chicken thigh curry with carrots, alongside rice cooked with salmon flakes.

• Tofu and Boiled Spinach: Tofu provides plant-based protein, calcium, iron, and essential amino acids. Boiled spinach offers a range of vitamins and minerals.

• Korean Kimchi: Fermented and spicy, kimchi is another probiotic-rich addition that pairs wonderfully with fish.

• Natto Reprise: Takishima returns to natto for its unique enzyme, nattokinase, which may protect against heart disease and blood clot-related conditions.

• Lettuce and Tomato Salad: A simple salad with chicken adds freshness and crunch to her meal, keeping it low in calories by skipping dressing.

• Miso Soup: This traditional Japanese staple offers warmth and comfort while supplying probiotics, amino acids, and minerals.

Takishima Mika's diet is a testament to the power of balanced nutrition and exercise. Her energy and longevity at 92 are truly inspiring. By following her example, we can prioritize our health and well-being through the foods we eat. So, let's embark on a journey to unlock the secrets of longevity, just like Japan's oldest fitness instructor, Takishima Mika!