Bodybuilder, 90, ‘who’s never been seriously ill’ swears by these factors for longevity

As part of his wider healthy lifestyle, the 90-year-old bodybuilder has revealed the five foods he regularly includes in his diet

A 90-year-old bodybuilding champion has unveiled the lifestyle regime he credits for his remarkable longevity. Toshisuke Kanazawa has claimed victory at the Japan Masters Bodybuilding Championships in the over-85 category on numerous occasions and has his sights set on further titles.

Despite being at an age when most would consider slowing down, Toshisuke continues to train for two hours daily, six days a week, and is adamant he will press on for as long as his body allows.

The Japanese champion attributes his clean-living approach to his long life and maintains he has never suffered a serious illness.

Central to his daily routine is ensuring he gets seven hours of sleep, steering clear of smoking and alcohol, and dedicating several hours each week to rigorous training.

His dietary habits are equally disciplined. Having abandoned meat and fish decades ago, he consistently limits himself to just five foods, including brown rice topped with a sprinkle of furikake, fermented soya beans and miso soup, into which he cracks two raw eggs.

“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,” he told The Guardian.

Although he can no longer tackle demanding exercises such as bench presses and squats, he keeps active using gym machines.

Toshisuke also notes that most of his health -check results are comparable to those of far younger men. “I’m 100 per cent natural,” he said. “And I haven’t lost my marbles yet, right?”.

The health advantages of Toshisuke’s diet

Brown rice

Brown rice can be a nutritious option as it’s a whole grain, which means the bran and nutrient-packed germ stay intact – unlike white rice, where these layers are often stripped away during processing.

It typically contains higher levels of fibre, vitamins and minerals compared to white rice, including magnesium, manganese and phosphorus. The additional fibre can aid digestion and may help people feel satisfied for longer periods.

Research has shown that increased consumption of brown rice is linked to a reduced risk of type 2 diabetes. However, clinical trials directly comparing brown rice with white rice have yielded more varied findings.

More generally, diets abundant in whole grains have been connected with improved cardiovascular and metabolic health.

Furikake

Furikake is a Japanese dry seasoning usually scattered over rice. Different varieties may include ingredients such as sesame seeds, seaweed, salt, sugar and dried fish.

It can enhance flavour with relatively minimal calories, though its nutritional content varies significantly across different brands and types. Some varieties can also be high in sodium, so it’s best viewed as a seasoning to be used sparingly rather than automatically classified as a health food.

Fermented soya beans

If Toshisuke is consuming natto, the Japanese fermented soyabean dish, it’s an especially nutrient-rich food. Soyabeans deliver plant protein, fibre, vitamins and minerals, while fermentation creates additional bioactive compounds.

Natto is exceptionally high in vitamin K2, though levels can fluctuate. Studies examining fermented soy products have discovered compounds including peptides, isoflavones and other substances produced during fermentation that could potentially benefit health, particularly cardiovascular and metabolic wellbeing.

That said, much of the scientific evidence regarding specific health benefits is still developing.

Miso soup

Miso is a fermented product packed with plant protein, vitamins, minerals and bioactive compounds. Scientific research indicates it may offer potential cardiovascular, metabolic and antioxidant advantages, though further human studies are required to confirm the specific effects of miso consumption.

Eggs

According to the NHS, eggs provide an excellent source of protein alongside a variety of vitamins and minerals. Consuming two eggs therefore delivers a considerable amount of protein and several essential micronutrients to any meal.

However, eating them raw, as Toshisuke does, doesn’t enhance their nutritional value compared to cooked eggs. Raw or undercooked eggs can pose a Salmonella risk, although UK food safety standards mean that eggs bearing the British Lion mark or produced under the Laid in Britain scheme can typically be consumed raw or lightly cooked by most individuals.

Pasteurised eggs offer another option for minimising this risk.