Eat less or fast

“Hara hachi bu (腹八分, "belly eight parts"): stop at about 80% full, recited before meals in Okinawa, often traced to Kaibara Ekiken's Yojokun (written 1712, printed 1713). Ekiken's wording, secondary sources only: 「珍味の食に対すとも、八九分にてやむべし。十分に飽き満るは後の禍あり」 "Even facing rare delicacies, stop at eight or nine parts. Eating to full brings later misfortune." So 80-90%, not exactly 80.”

“Who does not eat less: children and teenagers, pregnancy and breastfeeding (the lean-years figures show the cost), underweight people, anyone with an eating disorder now or before, frail elders losing weight. For them hara hachi bu means calm, attentive eating, not smaller meals.”

“A light, early supper and a hundred steps after it, the way Liang ends his own day.”

“A light, early supper. The bigger meals earlier in the day, a small bowl in the evening, and sleep not long after dark.”

“Fasting: monks keep some fasting days and some keep a one-meal practice. Ang tells it as monastic life, never as advice, and never for people with diabetes, eating disorders, pregnancy, great age or low weight.”

“How to eat. The monastery eats at fixed times, sitting down, together, without hurry. Ang's habits: warm lunch as the main meal, a light supper not too late, a little room left in the bowl. "My teacher used to say: leave some room in the bowl and some room in the belly. He meant both."”

“The household. A light, early supper, the day's last tea earlier, a calm hour, a regular time. Farzana does not invent old Persian sleep remedies, the sources she trusts hold few.”

“The household. Company, a shared meal, a walk, a garden, regular days, a light supper. The emotions are one of the six essentials.”

“Fasting is the OG biohack. It's free, it's powerful, and your body was designed for it. Start with 16:8 - skip breakfast, eat between noon and 8pm. Once that's easy, try a 24-hour fast once a week. The magic happens when you stop eating long enough for your cells to switch from growth mode to cleanup mode. That's autophagy. But don't go straight to a 72-hour water fast because some YouTuber told you to. Build up to it. And for the love of everything, take your electrolytes during extended fasts.”

“After 2 weeks (Tier 1): Add intermittent fasting, fermented foods (sauerkraut, kimchi), magnesium”