Ninety-year-old bodybuilding champion Toshisuke Kanazawa continues to defy age expectations with his dedication to health and fitness. Having secured multiple titles in the over-85 category at the Japan Masters Bodybuilding Championships, Toshisuke remains ambitious about pursuing further success in the sport.
Despite his advanced years, Toshisuke trains intensively, committing two hours per day, six days a week. He attributes his sustained vitality and absence of serious illness to a disciplined lifestyle founded on clean living.
Central to Toshisuke’s routine is prioritising seven hours of sleep each night, avoiding smoking and alcohol, and maintaining regular, rigorous exercise. His dietary approach is equally strict; he ceased eating meat and fish many years ago and now focuses on just five staple foods.
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These include brown rice lightly sprinkled with furikake seasoning, fermented soya beans, and miso soup enriched with two raw eggs. Reflecting on his nutrition, he said, “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.”
Although he no longer performs some demanding exercises like bench presses and squats, Toshisuke stays active by using gym machines regularly. Health assessments show his results are comparable to men much younger than him. “I’m 100 per cent natural,” he remarked, “and I haven’t lost my marbles yet, right?”
Each of his key dietary components offers unique benefits. Brown rice retains its bran and germ, providing more fibre, vitamins, and minerals than white rice. Fibre aids digestion and promotes satiety, while whole grains have been linked to better cardiovascular and metabolic health.
Furikake, a Japanese dry seasoning often sprinkled on rice, enhances flavour with minimal calories. Varieties differ but may include sesame seeds, seaweed, salt, sugar, and dried fish. It is best used sparingly due to potential high sodium content.
Fermented soya beans, such as the traditional Japanese dish natto, supply plant protein, fibre, and valuable bioactive compounds produced during fermentation, including vitamin K2. Research suggests these may benefit cardiovascular and metabolic health, though further studies are ongoing.
Miso soup, made from fermented soy, also provides protein, vitamins, and minerals alongside possible antioxidant advantages. However, more human trials are needed to confirm its specific health effects.
Lastly, eggs offer an excellent source of protein and various essential nutrients. Toshisuke consumes two raw eggs in his miso soup. While raw eggs do not increase nutritional value compared to cooked eggs and carry a risk of Salmonella, UK food safety schemes like the British Lion mark help mitigate this risk, allowing many to consume raw or lightly cooked eggs safely. Pasteurised eggs provide another safer alternative.
Toshisuke Kanazawa’s commitment to disciplined training, sleep, clean living, and his carefully chosen diet demonstrate a holistic approach to longevity and health that continues to inspire many.