For those wondering where to start | How to navigate this note

*Updated June 24, 2026

The more health information you have, the more confused you become.

Exercise. Improve your sleep. Re-read your health checkup results. Change your diet. Measure your blood sugar. Try supplements.

Everything is important. But if you start everything at once, you won't keep it up. Even for me, it would be difficult if someone told me to do everything at once.

First, try just one thing you can change without spending money. Continue it for a little while and see how your physical condition and numbers change.

Exercise, sleep, diet, and health checkup numbers may seem separate, but they are actually connected. In this note, I write about those connections as well.

Please choose just one article that is closest to your current situation.

1: For those who came here after watching NewsPicks or PIVOT

I appeared on NewsPicks "HEALTH HACKER" and PIVOT "New Health Common Sense."

I have summarized the research and points of caution that could not be fully covered in the videos due to time constraints in each article. Please start with the program you watched.

I appeared on the new NewsPicks program "HEALTH HACKER."
Cardiopulmonary function, a few minutes of exercise a day, how to improve physical strength in a short time, and strength training without pushing yourself too hard. You can read about how busy people can start exercising in the order I spoke about on the program.

I appeared on PIVOT "New Health Common Sense."
Cardiopulmonary function, how to turn stairs and brisk walking into exercise, creatine and brain performance, and the mechanism by which the body becomes stronger with a little load. I have added the limitations of the research and points of caution to the content of the first and second parts.

2: I want to exercise. But I don't know what to do

It is easy to stop exercising if you cannot set aside a block of time. I have divided this into three parts: short exercise, how to walk, and strength training. Please choose the one that is easiest for you to start with, according to your physical strength and lifestyle.

The health benefits of "1 minute of all-out effort" and "1 hour of walking" were almost the same (Free)
This is for people who think, "It's meaningless if you don't do it for at least 30 minutes." I wrote about how people who cannot find time for exercise can start, based on data from people who incorporated short movements like climbing stairs or hurrying to the station into their daily lives.

"Doctor, can I stop doing 10,000 steps now?" (Free)
I continued 10,000 steps every day for two years, but my weight, blood pressure, and physical strength hardly changed. What I changed then was not the number of steps, but the speed. I have summarized how to walk 3 minutes fast and 3 minutes slow, including how to keep it up.

Pushing to the limit and hypertrophy ranges were unnecessary (Members only)
Should you push yourself to the limit in strength training? Is it necessary to stick to 8-12 repetitions? I re-read the new guidelines and wrote about what I cut from my own 17 years of practice. This is for people who don't want to lose strength and muscle even if they are busy.

3: I don't feel refreshed even after sleeping

If you can't sleep, you'll want to buy something. I also took a long detour with pillows, mattresses, and supplements. If you are going to change something first, it is not what to add at night, but what to stop. You sleep for 7 hours but feel tired only on Mondays. You don't recover even after sleeping for 8 hours. For such people, it may not just be a problem of sleep duration.

How to improve sleep quality | "0 yen sleep improvement" that is more effective than a 1 million yen mattress (Free)
50,000 yen a month on supplements. Luxury mattresses. Mysterious prickly mats. I took quite a long detour. What remained in the end was not what to add before going to bed, but what to stop at night, such as smartphones and lighting. This is content you can change starting tonight.

Sleep duration is determined by "regularity" rather than "time" (Free)
You sleep for 7 hours, but feel tired only on Mondays. This is an article I want people whose wake-up times differ between weekdays and holidays to read. Not only sleep duration, but also the regularity of waking up was linked to the risk of death. I wrote about the limitations of observational studies and the countermeasures I continue to take.

Signs of systemic aging that appear in sleep duration (Free)
This article is for those who don't want to lump people who are fine with 5 hours of sleep and those who don't recover even after 8 hours into the same category of "sleep deprivation." It describes how to think about the state of your entire body, not just your brain, when your sleep duration increases or decreases.

4: My health checkup was an A. But I still feel a bit uneasy

Even if your health checkup is an A, it doesn't tell you about your blood pressure at home or your blood sugar after meals. Small changes since last year are also hard to pick up from just the results. Let's start with the blood pressure you can check close to home. I've also included articles for those who want to re-read their entire health checkup report and those concerned about post-meal blood sugar.

Don't let a blood pressure reading in the 130s end with a "barely safe" (Free)
132/84. 138/86. These are numbers that easily end with "see you next year" because they don't require treatment. But if they have been rising over several years, that's a different story. I've summarized the first steps, including when to measure your home blood pressure and how many days to continue doing so.

The reason not to stop at an all-A health checkup (Members only)
LDL, HbA1c, and liver function are all A. Even so, by combining the numbers and comparing them with the previous year, you can sometimes pick up on changes in your body. This is an article on how to read a health checkup report not as a pass/fail sheet, but as a flow of time.

The surprising truth about blood sugar levels a doctor discovered after wearing a Libre for 2 weeks (Members only)
As someone who doesn't have diabetes, I spent two weeks with a blood sugar sensor on my arm. White rice vs. bread, fruit vs. juice, days I ate vegetables first, days I was sleep-deprived. Even for the same person, blood sugar varies significantly when conditions change. I've written down that record and what I changed in my daily life.

5: I'm careful about my diet. But I don't know the right answer

Information about diet keeps increasing, mostly focusing on what to cut back on. Here, I have arranged topics in order of why appetite won't stop, how to choose convenience store food, and gut health. Rather than changing everything, it's easier to sustain if you just choose one thing to change during your next shopping trip.

Not being able to stop eating potato chips wasn't about willpower, it was hormones (Free)
You intend to have "just one bite" but end up finishing the whole bag. I looked at this not as a lack of willpower, but through the relationship between a low-protein diet and appetite. At the end, I even wrote about what to choose at a convenience store instead of potato chips.

Ultra-processed foods destroy your heart. "I'm managing my calories so I'm fine" won't prevent it (Free)
I calculate my calories. My weight hasn't increased. Even so, a diet high in cup noodles, sweet breads, and processed meats leaves other problems behind. I wrote about the difference between "processed foods" and "ultra-processed foods," and what to choose instead on busy days.

The right way to do gut health | Yogurt alone is meaningless (Free)
You keep eating yogurt or taking lactic acid bacteria supplements, but nothing changes. For those people, I have organized what to increase in your diet before adding bacteria. This is an article that brings gut health back to daily eating habits rather than ending it at product selection.

6: I'm busy with work, and health is on the back burner

Even if business dinners continue or business trips come up, deadlines won't wait. It's difficult to be told to "get your life in order" during such times. Assuming you won't stop working, where can you still make changes? I wrote about what I actually think about.

Why the order in which executives break down was the same for everyone (Free)
Can't sleep. Judgment becomes dull. Fatigue doesn't go away. Finally, the stomach gets irritated. This is a pattern I've seen repeatedly in the busy people I've treated. Instead of resting only after collapsing, I wrote about which stages are still easier to recover from.

Is caffeine a poison or a medicine? The optimal solution for caffeine that a doctor has arrived at (Free)
Is coffee good for you, or bad? I myself struggled with the answer for a long time. Even with the same coffee, its effect on sleep changes depending on the time you drink it. I have written about my own compromise, which allows me to borrow focus in the morning without sacrificing sleep at night.

There is something I hand to business executives saying, 'Please drink this before an all-nighter.' Let me talk about creatine (Free)
For 17 years, I thought creatine was just powder for muscles. However, when I researched it again, I found studies on its use when your brain isn't functioning due to lack of sleep. It is not a substitute for sleep. With that premise, I wrote about what you can expect from it and where you should be cautious.

7: For those interested in who I am

I have written about why I share information in this article.

My profile is lined with titles. But I feel that stories of my failures convey more about me. Here are two pieces that are a bit removed from medicine and health methods.

'You're smart, but you lack common sense'—What a doctor who graduated from the University of Tokyo School of Medicine realized after 17 years (Free)
I scored 115 out of 120 on the University of Tokyo math entrance exam. Even so, in my first year as a resident, a nurse told me, 'You're smart, but you lack common sense.' Having knowledge is different from being useful to the person in front of you. This is a story I understood after 17 years of being a doctor.

The top 10 self-investments with the highest returns that a doctor who graduated from the University of Tokyo School of Medicine realized after 17 years (Free)
I read 200 self-help books, attended seminars, and handed out 100 business cards at networking events. I think I did it quite seriously. After more than 10 years, what remained in my hands were much more modest things. These are the 10 things I have re-selected regarding how to use my body, time, and money.

Just one piece today

You don't have to change everything at once. Today, please just read one article that caught your interest first.

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For those who want to know more deeply

For those who are not sick, but not at their best | Dr. Mosari Lab

You read the article and understood what to change. But when you try to apply it to your own health checkup results or daily life, you get lost. Dr. Mosari Lab writes about what comes next.

Where to start re-reading your health checkup results. What to reduce on days with many business dinners. If sleep deprivation continues, what to fix first. From the scope of what you can try yourself to situations where you should consult a medical institution. I have summarized the order I think about in outpatient care in articles and a bulletin board Q&A.

For 1,000 yen per month, you can also read past member-only articles. You can cancel at any time if it doesn't suit you.

Note: This article is intended to provide general health and medical information and does not constitute diagnosis, treatment, or medical advice for any specific individual. If you have health concerns, please be sure to consult a medical institution. The author is not responsible for the results of actions based on the information in this article.

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