Hara hachi bu

If there was one healthy eat rule I'd follow, whether when travelling on work, or during a regular work day, it would be this: 

DON'T OVEREAT. Eat when you're hungry, stop when you're (almost) full. 

Try this and you won't need no GLP-1 drugs, or elaborate diet plans, or miracle fixes, or fad diets. 

The Science Behind Hara Hachi Bu: Leptin, Ghrelin & Satiety Signals

The Okinawan practice of Hara Hachi Bu—eating until you are 80% full—is deeply connected to hunger and satiety hormones, particularly leptin and ghrelin. These hormones regulate appetite, energy balance, and long-term metabolic health.

1. Ghrelin: The Hunger Hormone

🔹 What it does: Ghrelin is produced in the stomach and signals hunger to the brain, stimulating appetite.

🔹 How Hara Hachi Bu helps: Eating slowly and stopping at 80% fullness prevents overstimulating ghrelin, reducing the likelihood of overeating.

🔹 The timing factor: It takes about 20 minutes for ghrelin levels to drop after eating, so stopping at 80% fullness allows the brain to catch up and recognize satiety.

2. Leptin: The Satiety Hormone

🔹 What it does: Leptin is secreted by fat cells and tells the brain when you are full and should stop eating.

🔹 How Hara Hachi Bu helps: By stopping before feeling “stuffed,” you allow leptin signals to naturally regulate appetite without overloading the system.

🔹 Leptin resistance: Overeating and excessive calorie intake can lead to leptin resistance, where the brain stops responding to leptin signals, causing chronic overeating and weight gain.

Why Does This Matter for Longevity & Health?

🧬 Caloric Restriction & Longevity – Studies show mild caloric restriction (without malnutrition) improves metabolic health, reduces inflammation, and extends lifespan. Okinawans, who practice Hara Hachi Bu, have some of the longest lifespans in the world.

🍽 Better Digestion & Gut Health – Overeating taxes the digestive system, while stopping at 80% fullness improves digestion and nutrient absorption.

🩸 Blood Sugar & Insulin Sensitivity – Eating less reduces insulin spikes, lowering the risk of diabetes and metabolic disorders.

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