A Salt-Cutting Day Before a Big Photo Shoot: Hinata Kato's Low-Sodium Meals, Rules, and the "5core" Method
ひなちゃんねる / Hinata Kato
Fitness creator Hinata Kato of Hina Channel filmed this video the day before what they called the most important photo shoot of 2026: body photos for a new method called "5core." To look their best for the shoot, they spent the day cutting salt to reduce swelling. Many viewers had asked for instructions after an Instagram post about the practice, so Kato filmed the whole day: shopping, breakfast, pancakes, a cold-pressed juice experiment, a no-salt tomato stew, and an evening of stretching. Along the way they explain their rules for removing salt and share what they have been learning while studying beauty nutrition. Near the end they announce, somewhat hesitantly, the idea behind the 5core method.
A Warning First: Never Longer Than Three Days
Before any recipes, Kato repeats one warning several times: do not cut salt for more than three days. They expect that some viewers will want to do it every day, and they want to prevent that. Their reasoning is that salt supplies sodium, an important mineral, and that the body holds its salt concentration at exactly 0.9%, never above and never below. Removing too much salt, they say, can cause dehydration, lightheadedness, dizziness, and lethargy.
To show how extreme some approaches get, Kato describes a friend who competes in physique contests. Before a show, this friend eats a lot of salt and drinks 8 liters of water, then cuts salt completely from the next day. Kato calls this dangerous for ordinary people and asks viewers not to copy it. Their advice is to find a gentler approach that suits you.
Kato names the people they think a short salt cut suits:
- people with a date, wedding, or photo shoot coming up
- people with chronic swelling
- people who want to reset their sense of taste
- people trying to break through a weight-loss plateau
Why Swelling Happens
Kato's explanation of swelling rests on that 0.9% figure. They give the recommended daily salt intake as 5 g and point out that Japanese diets are heavy in salty foods such as miso soup and soy sauce. They cite average intakes of 7.5 g for Japanese men and 6.5 g for women. In their account, when salt concentration rises above 0.9%, the body holds on to water to dilute the excess, and that retained water is the swelling. Feeling puffy, they say, means your salt concentration has gone above the standard level.
EAAs on the Walk to the Supermarket
Kato skipped breakfast and drank EAAs (essential amino acids) while walking to the supermarket. They take EAAs every day because, they say, the body is depleted after sleep. They also note that their EAA product contains no salt, and they urge viewers to read the ingredient list on packaging even when they are not cutting salt.
They explain that protein from meat, fish, or supplements is broken down in the gut into amino acids. Then, admitting it was not strictly relevant, they add more: in their account, lysine and methionine help produce L-carnitine, which fat burning requires, and histidine promotes the breakdown of fat.
A Potassium Snack and Rule 1
Kato came home with a large amount of food for the day's meals. Before breakfast proper they ate what they called a nutritional supplement set: a sweet potato, 75% cocoa chocolate, three walnuts, three almonds, and tomatoes from a producer called BRIX9.
The potassium figures they gave are a little tangled. They said two of the tomatoes contain 210 mg and that they eat four, and that a sweet potato contains 480 mg. Their total for the snack was about 1,000 mg. The nuts, they said, add fat but very little potassium. From the rest of the plate they listed omega-3 fatty acids, vitamin E, and iron, plus antioxidants from the high-cocoa chocolate and lycopene from the tomatoes. Because lycopene is fat-soluble, they eat the tomatoes alongside the fats in the chocolate and nuts.
Kato talked about the tomatoes at length. They are high-sugar tomatoes sold only for a limited season. A friend, Mabupina, first sent them, and Kato has since kept ordering them; they said this was their sixth box. They described BRIX9 as a hidden gem with only about 300 Instagram followers, and said it was the first time they had ever bothered to order tomatoes online.
This led to Rule 1: eat potassium-rich foods. Potassium helps excrete sodium. Kato's targets are about 2,000 mg a day for women and 2,500 mg for men, and they cite the Japanese recommended intake as roughly 2,000–2,600 mg. With healthy kidneys, they said, more potassium is probably fine, and 4,000 mg is said to start a powerful detox, improve muscle performance, and protect bones. They made two caveats. The idea does not apply to people with kidney disease, and they had learned that taking 4,000 mg at once from supplements is not a good idea, so getting potassium from food seems better.
Asking Gemini About Sweet Potato Skin
While eating the sweet potato, Kato asked Gemini whether the skin also contains potassium. The answer said the area near the skin is packed with potassium and dietary fiber. Gemini compared peeling a sweet potato to opening a gift box and throwing away the treasure inside. Kato already eats kiwi skin for fiber and vitamin C and now eats sweet potato skin too.
They also asked about the purple color and anthocyanins. Here they complained, half-jokingly, that Gemini's analogies ("a purple bulletproof vest," "a purple jewel hidden within") made the answer harder to follow. They want the answer, not a metaphor. They suspect they caused this by once praising one of its analogies as very clear; since then, it keeps using them. The substance they took away: varieties that are purple all the way through, such as Purple Sweet Lord and Ayamurasaki, contain a lot of anthocyanin. Common varieties like Beniharuka and Silk Sweet contain very little in the flesh, but the purple skin does contain anthocyanins, as grape skins do.
Kato explained that they have been studying since 2025 to become a certified beauty nutritionist. They use ChatGPT and Gemini when they hit difficult terminology and call it the best thing they have ever studied. What appeals to them is that the body's rules are fixed, so you can choose nutrients to change your body. Their examples: iron and vitamin C start collagen production, and without enough calcium the body takes it from the bones.
Plans for N7 Protein Powders
Kato mentioned that they have been experimenting with making protein powder and want to release protein products under their N7 bust brand. They described two products: one for fat burning and weight loss, and one for body shaping that focuses on skin, bust, and gut health. They had told the factory they wanted a powder that included everything they had learned, and they noted it seems to be a lot of work. The products are still in development.
A Detour Into Lipids
Snacking on almonds and walnuts with chocolate ("like Meiji's almond chocolate"), Kato used the nuts to explain something they called important beyond salt-cutting: managing fat intake. They said they had recently realized how valuable lipids are.
Their explanation went in layers. Saturated fats solidify easily, as in lard, margarine, and pork or beef fat. Unsaturated fats are fluid oils such as fish oil, and Kato says to eat them whether or not you are dieting. Among unsaturated fats, omega-3 and omega-6 are essential because the body cannot make them, and Kato says omega-3 in particular is usually lacking because people do not eat it often. They name walnuts and mackerel as sources and say omega-3 matters for hormone production and skin hydration, so cutting fat too far is a mistake.
Next they described chain length. In Kato's telling, medium-chain fatty acids, which they say are found in flaxseed oil, MCT oil, and coconut oil, can enter the "fat-burning factory" without L-carnitine. Long-chain fatty acids, as in mackerel, take longer to digest and need an "L-carnitine passport" to enter, but are still very important.
The part Kato stressed most was short-chain fatty acids, which they called the most important of all. These are produced in the gut when you eat dietary fiber and oligosaccharides, not when you eat meat or fat. Kato says they stop fat cells from absorbing fat. They also say obese people have fewer of the gut bacteria that produce them, which makes obesity harder to curb. Their recommended sources are fiber, oligosaccharides, seaweed, sticky vegetables, and fruit.
Kato tied this to their skin. People have started telling them their skin is beautiful, and they say they have not had injections lately. They still visit cosmetic clinics, but they argued that without a solid foundation built through diet, cosmetic treatment is practically meaningless. They boiled it down to three things to remember: eat omega-3, eat omega-6, and get short-chain fatty acids.
Salt-Free Banana Pancakes
For breakfast, Kato made pancakes from oatmeal, soy milk, one egg, a banana, high-cocoa chocolate, and a pinch of baking powder. They checked that soy milk has no salt and said 100 ml of soy milk plus an egg gives an amino acid score of 100, and that eggs are rich in vitamin B2. They cooked the pancakes in one tablespoon of olive oil and noted it as an unsaturated fat. Butter was off the menu, so they topped the pancakes with Greek yogurt, which they said is rich in potassium and protein, and banana. They had run out of agave syrup, which they described as low-GI, and used an old bottle of maple syrup instead, which they also called relatively low-GI.
Their potassium figures: banana 360 mg, yogurt 170 mg, and oatmeal 440 mg per 100 g, of which they used 40 g. They said the pancakes took about ten minutes and were delicious.
Two side moments: they served the pancakes on a Dior plate from a friend, Koba, who is in Australia. Koba had said they wanted natto, so Kato bought a dried version to send, since fresh natto should not be shipped abroad. Kato also reminded viewers to drink 2 liters of water a day to flush out waste.
The Cold-Pressed Juice Experiment
Kato had bought a cold-press juicer about a month earlier and never used it. With a day free of meetings, work, and sessions with their bone specialist, they finally tried it, admitting they had no idea how it worked. Their guiding principle was that nutrients are pointless if the juice tastes too bad to drink, so they used only ingredients that seemed tasty: apple (they mentioned pectin), a whole lemon, carrot, kiwi, celery, and ginger. They noted that carrots provide beta-carotene, which becomes vitamin A in the body and promotes skin turnover.
The result had a citrus scent. Because it contained a whole lemon, they drank only a little. They said the ginger made them feel hot immediately. They asked Gemini what to do with the leftover pulp and were told it can add richness to curries and stews, make hamburgers fluffy, or go into carrot cake muffins. Since they were planning a curry-flavored tomato stew, they decided to add it.
Kato explained their approach to supplements. They take one daily for iron and vitamin A because vitamin A, iron, and vitamin C are hard to get from food alone. Otherwise they try to get nutrients from food and use supplements only for what they truly cannot get elsewhere. Copying something they saw on social media, they tried freezing juice in a container to drop into sparkling water. Pouring into it was awkward, and they called that an "incident." They treated it lightly: failure is part of the fun, and the new gadget made them feel their quality of life had improved.
The No-Salt Tomato Stew and Rules 2–5
The main recipe was a tomato stew with no salt and no consommé. To compensate, Kato picked sweet vegetables and ingredients high in potassium, vitamin C, and oligosaccharides. While heating the olive oil, they laid out the remaining rules:
- Rule 2: never cut good fats. Lipids make the skin's moisturizing components and hormones.
- Rule 3: keep eating protein. Skin and muscle are made of protein, and cutting it starts muscle breakdown.
- Rule 4: drink 1.5–2 liters of water to flush out waste.
- Rule 5: do aerobic exercise or stretching.
The stew started with chicken thighs, skin on, because Kato has recently started taking collagen and says collagen helps deliver moisture to cells. The chicken was seasoned with black pepper, oregano, and rosemary instead of salt. They forgot the garlic at first, then grated three cloves with a Daiso gadget that turns raw garlic into a paste. They also broke off to tidy the kitchen, saying supplements scattered around look unsightly.
The vegetables and other ingredients went in next, with Kato's notes on each:
- Pumpkin: potassium and fiber, and it sweetens the stew. They used one-third (about 150 mg potassium).
- Onion: becomes oligosaccharides when digested, which they say helps gut flora.
- Leftover carrots: vitamin A; optional.
- Broccoli: vitamin C, potassium, antioxidants, and zinc. Half a head (about 200 mg potassium).
- Zucchini: to taste.
- One can of clams: for iron and a better broth. Kato said that because this is animal-derived iron, collagen can be made even without vitamin C.
- Canned corn: drained because the liquid contains salt.
- Leftover beans: for extra protein.
- One can of tomatoes, the juice pulp, and one tablespoon of spice-based curry powder without wheat flour.
They gave chicken thighs as about 250 mg of potassium. The stew simmered and was finished with herbs.
Dinner and the Verdict
It was 6:30 p.m. Kato explained that they were eating early because they had weight training at 8, and joked that the video makes it look as if they stayed home in pajamas eating all day. Alongside the stew they had a salmon salad with one-third of an avocado and a dressing of olive oil, lemon, and black pepper. They said avocado contains omega-9, a little omega-3, vitamin E, and potassium, so it is good for avoiding swelling. They described salmon's astaxanthin as said to be 1,000 times more potent than vitamin E and as an antioxidant for the brain. During a salt cut, they suggested sour and spicy flavors such as lemon, vinegar, black pepper, and curry powder to make food satisfying.
They had worried that the kiwi and other fruit in the juice pulp would clash with the tomatoes. After several hesitant tastes, they decided it was delicious and said they now understood what "curry simmered for two days" means. They noted that Vermont Curry contains apple. Viewers who skip the pulp, they said, can still make it tasty with curry powder, tomatoes, oregano, and rosemary. Finding the clams, they mentioned that since studying nutrition textbooks they make their miso soup with clams or short-necked clams. These are an easy source of animal iron, whereas liver is hard to buy and not something they can eat every day.
The 5core Announcement
Kato then turned to the next day's shoot. They said this year marks the 9th year of Hina Channel, and that they used to hate exercise, strength training, and cooking. Having changed their body and come to enjoy cooking, they framed the hard question as how to make people like something they dislike, especially body shaping, where results are slow. They said they had been studying human psychology for nine years and had finally found an answer.
They called that answer the end of "the age of numbers." Their slogan is "let's make fat our ally," and they want to end the thinking that slim is right and you are not cute unless you are thin. They kept asking whether it was okay to say this here, reasoning that few people watch to the end of a video and that they had not labeled it an announcement.
On the method itself, they said they have also researched bust enhancement and want to focus on it. They said 5core would make three things unnecessary: bust enhancement salons, monthly chiropractic visits, and forcing yourself to go to the gym. They insisted there is a logical reason for each but stopped short of explaining it and asked viewers to wait. They have used the method for a month, eaten carefully, and staked their life on getting this far.
Kato acknowledged that saying people don't need the gym or chiropractors might sound like picking a fight. They gave their reasons: too many people damage their bodies through habits like sitting at a computer without caring for themselves. They were saddened to learn that some bust salons make breasts look firmer just by massaging the muscles. And when they forced themselves to go to the gym in the past, they ended up hating it. They described 5core as a "preliminary stage" that helps people enjoy health by understanding how the body works. They suggested it might even lead people to go to the gym more often. Their stated wish is to help people gain confidence; they also said they hope it can change Japan's awareness of health, while admitting they were exaggerating and were already regretting saying so much.
Evening Stretching and a Moringa Protein Drink
To follow Rule 5, Kato did stretching and training from their own channel. They said salt-cutting periods call for exercise that improves circulation, and linked this to potassium's role in excreting salt. They called themselves a fan of their own videos because the programs are designed with physical therapists and judo therapists and built around routines they actually want to do. They now enjoy exercise, stretching, massage, and strength training. They also mentioned that they comment every time they complete a session and invited viewers to reply.
They explained why they emphasize the iliopsoas and the front fibers of the gluteus medius. When these muscles are short and stiff, or the hamstrings and hip joints are tight, people walk using the front of the calf and thigh instead of the buttocks and hamstrings. In Kato's account, posture then gradually worsens and the legs thicken. They mentioned their own tight outer thighs and recommended starting with the roughly ten-minute stretching video before forcing yourself into strength training.
To make up for low protein that day, Kato ended with a "matcha frappuccino" made from matcha protein powder, soy milk, about a teaspoon of cocoa for circulation, and moringa in place of matcha. They claimed moringa has ten times the potassium of tomatoes and as much zinc as scallops. They added too much, ran out of ice, and still found it surprisingly good.
Good morning. Today I'm going to cut out salt. Last time, I posted on Instagram a video showing me cutting out salt before filming. I received many messages asking for instructions and recipes.
Tomorrow I have the most important photoshoot of my life. Tomorrow is the filming of my method. There will be filming of the "5core." Tomorrow, I have the most important photo shoot of 2026. Before that, I'll cut out salt. So, today I'm going to shoot a video. I will explain the rules for removing salt from your body while we go through them.
But first, please listen to this. Absolutely do not remove salt from your body for more than three days. Some people might want to try the method of removing salt from their body every day after seeing it. Absolutely do not remove salt from your body for more than three days.
Because salt contains sodium, which is an important mineral for us. Our salt concentration is always maintained at 0.9%. It won't go above 0.9%, nor will it go below 0.9%. It's such an important mineral that its concentration is always kept at exactly 0.9%. Absolutely do not overdo it with removing salt from your body.
What happens if you remove too much salt from your body? This can lead to dehydration, lightheadedness, dizziness, and lethargy. Since many things can happen to your body if you do not consume salt, limit salt restriction to three days.
There are various ways to remove salt from the body. I asked my friend, a physique athlete, about how to remove salt from my body. My friend who's a physique athlete uses a very dangerous method of removing salt from his diet. She apparently consumes a lot of salt and drinks 8 liters of water. And from the next day, she cuts out salt. That's dangerous for ordinary people like us, so please stop doing that. Let's find a way to remove salt from our bodies in a way that suits us. I'll explain the key points as I do it.
Who should be doing a salt-free diet? People who have dates, weddings, or photo shoots with their significant other. For people suffering from chronic swelling or those who want to reset their sense of taste. People who want to break through a weight loss plateau. It's good for people like that to temporarily remove salt from their bodies. I have an event tomorrow, so I'm going to cut out salt. Don't overdo it with removing salt from your body. I don't want my precious MABUPINA to fall.
Why does swelling occur? The recommended daily salt intake is 5 g. Japanese people consume a lot of salty foods, such as miso soup and soy sauce. The average salt intake for Japanese men is 7.5 g, and for women it's 6.5 g. When the salt concentration exceeds the standard level of 0.9%, the body tries to eliminate the excess salt by releasing water, which causes swelling. If you feel swollen, it means your salt concentration has risen to 0.9% or higher.
I'm still taking EAA. I'm going to buy some ingredients that are good for removing salt from my body. During that time, our bodies are depleted, so we drink EAAs. EAA does not contain salt. I check the ingredients list on the back of the packaging to remove excess salt from my body. Even if you're not trying to eliminate salt from your diet, you should always check the ingredient list.
When you consume protein from meat, fish, or protein supplements, it is broken down in the gastrointestinal tract into amino acids called EAAs. I haven't eaten breakfast and I'm walking to the supermarket, so I'll drink EAA. I drink EAA every day. When I wake up after sleeping, my body is completely depleted.
When burning fat, EAAs also help in the production of L-carnitine. I know this isn't something I need to say right now, but I want to share everything with you all. Lysine and methionine help produce L-carnitine, which is necessary for fat burning. Histidine promotes the breakdown of fat.
Today looks like it's going to be a fun day. Shopping.
I bought a large quantity of food to help remove excess salt from my body. I bought these ingredients because I use them to make breakfast, lunch, and dinner. I'm too tired, so I'm going to get some nutrients. This is the sweet potato I just bought, along with 75% cocoa chocolate, three walnuts, and three almonds.
This is a tomato called BRIX9. Tomatoes are also rich in potassium. Tomatoes contain 210 mg of potassium. These two tomatoes contain 210 mg of potassium. Tomatoes contain 210 mg of potassium, so I eat four tomatoes. Sweet potatoes contain 480 mg of potassium. This will provide you with about 1,000 mg of potassium. It contains nuts, but only three of each, so it's high in fat and contains very little potassium. I have a nutritional supplement before breakfast.
These are delicious tomatoes. These tomatoes are as sweet and delicious as fruit. These tomatoes are so delicious that even people who dislike tomatoes will love them. This item has a limited availability period. These are high-sugar tomatoes that are only available for a limited time during this season.
MABUPINA sent me this and asked me to try it, and ever since, I've been hooked and buying it myself. This is the sixth box I've received, as they were shipped last month. This is delicious. I love these tomatoes. BRIX9 only has about 300 followers on Instagram, so it's a hidden gem, or rather, a great place to go. I've eaten all kinds of tomatoes, but this is the first time I've ever gone to the trouble of ordering them online.
Nutritional supplement potassium set. This will give you omega-3 fatty acids, vitamin E, and iron. High-cocoa content is antioxidant. You can also get lycopene from tomatoes. For now, I'll focus on getting some nutrients. I am tired. I bet everyone's curious about this tomato, right? This is really delicious. This is very delicious. I can easily finish this.
Rule 1 of the low-sodium diet: Eat foods rich in potassium. Potassium plays a role in excreting sodium, so women should aim to consume around 2,000 mg per day. Men should take 2,500 mg of potassium per day. It's probably okay to consume too much potassium if you have healthy kidneys. This does not apply to people with kidney disease.
If you have healthy kidneys, taking 4,000 mg of potassium will initiate a powerful detox. Improved muscle performance, bone protection. It's said that 4,000 mg of potassium is a good amount to take. The recommended daily potassium intake for Japanese people is approximately 2,000 to 2,600 mg. Getting potassium from food seems to be a good idea. Apparently, it's not a good idea to take 4,000 mg of potassium all at once through supplements. I learned a lot and made some good discoveries about potassium.
These tomatoes are fresh. Lycopene, the antioxidant found in tomatoes, is fat-soluble. I'm increasing my lycopene intake by reacting it with the oils in this chocolate and nuts.
I'm eating a sweet potato right now, and I asked Gemini, "Does the skin of a sweet potato also contain potassium?" Sweet potato peels are a treasure trove that should never be thrown away. The area near the skin of a sweet potato is packed with potassium and dietary fiber. Peeling a sweet potato before eating it is like opening a gift box and throwing away the treasure chest inside. Please wash them thoroughly and eat them with the skin on. I was surprised by the expression, "Peeling a sweet potato is like opening a treasure chest and throwing away the jewels inside."
Like kiwis, the skin is nutritious. Kiwis also contain dietary fiber and vitamin C between the skin and the flesh. That's why I eat the peel of kiwis to get some dietary fiber, and apparently it's the same with sweet potatoes. So, I eat the skin of sweet potatoes too. Sweet potatoes are purple. I wonder if that's because they contain anthocyanins?
My Gemini uses analogies, which makes his explanations difficult to understand. The anthocyanins in sweet potatoes are like a purple bulletproof vest. Among sweet potatoes, varieties like Purple Sweet Lord and Ayamurasaki, which are purple all the way through, contain a lot of this compound. Are these the names of sweet potatoes? The explanation for Gemini is difficult to understand. Gemini is just an example and difficult to understand. I want you to tell me the answer. Gemini is hard to understand.
"Some varieties of sweet potatoes seem to hide a purple jewel within them." It seems that whether or not anthocyanins are present varies depending on the type of sweet potato. The flesh of common Beniharuka and Silk Sweet varieties contains very little anthocyanin. Anthocyanins are hidden in the skin of sweet potatoes. The skin of sweet potatoes is purple, so it contains anthocyanins. Let's all eat the sweet potato skin too. Grapes also contain anthocyanins in their skin.
Recently, I've been studying to become a certified beauty nutritionist. I am studying beauty nutrition. I am studying hard. Honestly, there are times when I encounter difficult terminology or things I don't understand when it comes to beauty nutrition. ChatGPT and Gemini AI are simply too good. I praised Gemini once: "That's a very clear example." From that point on, Gemini will continue to use analogies, which can sometimes make things difficult to understand.
But the more you learn about the body's mechanisms, the more fascinating they become. To remove salt from the body, potassium is needed to excrete sodium. Therefore, I make sure to eat meals rich in potassium starting from breakfast. It's interesting to be able to choose your own nutrients and change your own body. But the elements of the human body are predetermined. Ingesting iron and vitamin C initiates collagen production. If you don't consume calcium, your body will try to take it from your bones. Therefore, you must take calcium. I've been studying since 2025, and it's the best thing I've ever studied in my life.
I've recently been experimenting with making protein powder. I want to release a protein supplement from the N7 bust brand. A protein powder for burning fat and losing weight. A protein supplement specifically designed for body shaping, focusing on skin, bust, and gut health. I want to make these two protein powders. I told the factory workers that I wanted to create a protein powder that incorporated everything I had learned. Look at this. Making protein powder seems like a lot of work. Please look forward to the protein powder I make.
Finally, I eat walnuts and almonds. Almonds are rich in vitamin E and have antioxidant properties. I eat high-cocoa chocolate and almonds together. I like to make almond chocolate in my mouth and eat it. This tastes like Meiji's almond chocolate, and it's delicious. This is my reward chocolate. I also layer walnuts with chocolate. This is very delicious. Walnuts and almonds are excellent, and almonds are rich in vitamin E. Walnuts are rich in iron and omega-3 unsaturated fatty acids.
This discussion will cover not only salt-free diets, but also the importance of managing lipid levels in everyday life and while dieting. Recently, I learned about lipid management and realized the importance of lipids. And that's when I learned about the greatness of lipids. There are saturated fatty acids and unsaturated fatty acids. Whether you're on a diet or not, make sure to consume unsaturated fatty acids.
Saturated fatty acids are fats that tend to solidify, such as lard, margarine, and the fat of pork and beef. Unsaturated fatty acids are the kind of fluid oils found in fish oil, for example. We will focus on unsaturated fatty acids. There are various types of fats within the category of unsaturated fatty acids. Among these, omega-3 and omega-6 are essential fatty acids that cannot be produced in our bodies and must be obtained from our diet.
Among them, omega-3 is deficient in us because we don't consume it often enough. Omega-3 fatty acids are abundant in walnuts and mackerel. Omega-3 fatty acids are important for hormone production and skin hydration. Therefore, cutting out too much fat is not good. Make sure you consume omega-3 fatty acids. I will omit further details. I still have more to say, so please listen.
Even within healthy fats, there are different types: long-chain fatty acids, medium-chain fatty acids, and short-chain fatty acids. Simply put, long-chain fatty acids are fats with long chains. Medium-chain fatty acids are fats with shorter chains than long-chain fatty acids. Medium-chain fatty acids are found in flaxseed oil, MCT oil, and coconut oil. Medium-chain fatty acids can enter the fat-burning factory on their own, even without L-carnitine. Therefore, it's easier to involve those around you and burn fat together.
Long-chain fatty acids are fats that take a little longer to digest, such as those found in mackerel. But long-chain fatty acids are very important. This requires an L-carnitine passport because you can't enter the fat-burning factory on your own.
You probably think short-chain fatty acids are good, right? It's not. Short-chain fatty acids are the most important. Short-chain fatty acids are fats that are produced in the human gut. Short-chain fatty acids are produced by consuming dietary fiber and oligosaccharides. These are very important. I will share my knowledge with everyone.
When short-chain fatty acids are introduced into the body, they have the effect of stopping fat cells from absorbing fat. Therefore, obese people naturally have fewer gut bacteria that produce short-chain fatty acids. Because they are less efficient at producing short-chain fatty acids, it is difficult to curb obesity. Short-chain fatty acids are extremely important. Short-chain fatty acids have many benefits. Therefore, consume plenty of short-chain fatty acids. This doesn't mean consuming meat or fat, but rather that dietary fiber, oligosaccharides, seaweed, sticky vegetables, and fruits are sources of short-chain fatty acids. That's a general overview of lipid management.
Indeed, if you understand your body's mechanisms and eat accordingly, you can achieve radiant skin without applying anything. People started telling me that I have beautiful skin. I haven't been getting manual injections lately. This is enough for my bare skin. However, I regularly go to cosmetic medical clinics because I want to make my skin even more beautiful. But ultimately, if the foundation isn't solid, cosmetic surgery is practically meaningless. I build my foundation through my diet. You absolutely must consume omega-3 and omega-6 fatty acids. Make sure to consume short-chain fatty acids. I thought that all I needed to remember were these three things.
What am I making? I put this in a bowl. I'll add soy milk here. Protein. Does soy milk not contain salt? Soy milk does not contain salt. 100 ml of soy milk and an egg have an amino acid score of 100. The eggs are excellent. Eggs are also rich in vitamin B2. One egg.
I think I'll add a banana. This is a magnificent banana. Bananas are rich in dietary fiber and potassium. I don't really like the fiber in bananas, what about you? Bananas are sweet. I want to make muffins with these bananas. Sometimes you come across bananas that have a grassy or very sour taste, right? This is a delicious banana.
Is the field of view okay? I think I'll add some high-cocoa chocolate here. The polyphenols contained in cocoa play a role in promoting blood circulation. The chocolate chip pancakes look more delicious. You probably need baking powder here. A pinch of baking powder should be all it takes. This looks delicious. Completed. I'm going to bake this.
Cook over medium heat in olive oil. Unsaturated fatty acids. Use 1 tablespoon of olive oil.
I'll use the Dior plate that KOBA gave me for the pancakes. KOBA has good taste. Normally, for a friend's birthday, you give them a wallet or something similar. Not many people give plates as birthday presents. KOBA has good taste. I love using this plate. KOBA is in Australia, so I can't wait to see him.
I bought this to send to KOBA. KOBA tweeted in his story that he really wanted to eat natto. But you shouldn't send natto to Australia. So, I'll send this dried version to KOBA.
I make pancakes. Does this look okay? The pancake batter might be a little too runny. I'm going to cook the pancakes over medium heat. Being able to eat while you wait is a privilege of being a chef.
This is something only chefs are allowed to do. This is a privilege you get for putting in the effort to cook.
Monkeys that eat bananas every day are living in luxury.
I drink a lot of water. You must drink 2 liters of water a day. Drink water to flush out waste products.
This looks delicious! I can't eat butter this time, so I'll eat yogurt instead. This looks delicious. Yogurt is also rich in potassium and protein.
Agave syrup is important. I love agave syrup so much that the bottle is almost empty. This is a syrup with a low glycemic index (GI). I've used up all of my agave syrup. I'll use maple syrup as a substitute. Maple syrup also has a relatively low glycemic index (GI). This is a very old bottle of maple syrup. This looks delicious. The pancakes are plain, so I'll add maple syrup. I need to go buy some syrup.
This looks delicious. This was made in about 10 minutes, but it looks delicious. In these kinds of things, taste is everything. I'm half-believing, half-doubting. This looks delicious. I like to put yogurt and bananas on my pancakes.
This is very delicious. These pancakes, which can be made in a short time, are delicious. Bananas contain 360 mg of potassium, while yogurt contains 170 mg. Oatmeal contains 440 mg of potassium per 100 g, and I only added 40 g. This Greek yogurt, used as a substitute for cream, really adds a nice flavor. This is very delicious.
The pancakes were made with oatmeal, eggs, soy milk, and bananas. This is healthy and contains nothing harmful. I recommend eating these pancakes. This is a genius food because it's 100% cocoa.
I introduced a new machine. There are many supplements like this. I want to get my nutrients from food rather than relying on supplements. So, I decided to try cold-pressed juice. I bought this about a month ago and haven't used it even once. I have a lot of those kinds of home appliances in my house.
I have time today. On days when I have no plans, I take horizontal videos. I don't have any meetings, work, or lessons with the bone specialist today. I'm finally going to make cold-pressed juice. I have absolutely no idea how to make cold-pressed juice.
Add vitamin C to the juice. No matter how many nutrients you add, it's pointless if it tastes bad and you can't drink it. So, I'd like to put in only the vegetables that look delicious. Celery, ginger, and fruit are essential. Carrots contain beta-carotene, which is converted into vitamin A in the body. There are no apples. I'll buy some apples and kiwis.
I now understand how to use cold-pressed juice. This place looks like a zoo. This is where the juice container goes, and this is where the vegetable scraps go. First, put the apples in here. This is pectin. Is it okay to just put the lemon in here as is? It'll work out somehow.
Everything I put inside was properly pressed down. I'll put the carrots in here. Kiwi, celery, ginger. Carrots are rich in beta-carotene, and vitamin A promotes skin cell turnover.
I wonder if this is edible? What do people who buy cold-pressed juices do with the vegetable scraps? Completed. This has a lovely citrus scent.
How can vegetable scraps be used? When I asked Gemini about it, he said it's used to add richness to curries and stews, and to make hamburgers fluffy. Apparently, it's used as an ingredient when making carrot cake muffins. Today I was planning to make a tomato stew with no added salt, using a curry base, so I'll try adding this. Apparently, adding this makes the curry taste like it's been simmered for about three days.
I'll try drinking this. This has a whole lemon in it, so I'll just drink a little bit of it. This is very delicious. I had consumed a whole piece of ginger, so my body felt hot the moment I drank it. Ginger is extremely effective. I could easily drink two of these.
I usually get my iron and vitamin A from this supplement. This supplement has a good amount of active ingredients, so I take it almost every day. It's quite difficult to get enough vitamin A, iron, and vitamin C from food alone. This is the best. I try to get as much of that from sources as possible, and only rely on supplements for things I absolutely cannot get from other sources. Try to give your internal organs a rest as much as possible.
But looking at other social media, it seems like people are going to freeze this, so I'm going to try freezing it. This is also a new item. On social media, people were freezing these and consuming one a day. This is a bit of a tricky one, but I don't mind. You could freeze this and put it in sparkling water. It might seem like a hassle at first, but it's fun because it feels like my quality of life has improved dramatically.
An incident occurred. It's difficult to put juice in here. Failure is also part of the fun. Let's accept our failures as well. I'll try putting this in the freezer while keeping it level. I enjoy being alive. This is a new approach. New discoveries are interesting.
I'm going to make a tomato stew. I've been cooking all this time, like a professional chef. I'm going to make a late-night snack now. I'm going to make a tomato stew using chicken thighs. This time, I'll use the leftover vegetable scraps from making cold-pressed juice. There is a delicious tomato stew recipe specifically for removing excess salt from the body without using this. Please try making this.
I'm very particular about everything, starting with the vegetables. Of course, I'm particular about foods that are high in potassium, vitamin C, and oligosaccharides. This time, I can't use consommé or salt as seasonings. I try to choose vegetables that are as sweet as possible. Onions, pumpkins, and corn all have a sweet taste. I'm going to make a tomato stew, adding clams which are rich in iron. This is my favorite dinner because it's also rich in potassium. I make tomato stew regularly.
How to make tomato stew. Add 1 tablespoon of olive oil to the pot. Rule 2 for removing salt: Never remove good fats. Please make this a strict rule. Lipids are an essential nutrient for humans. Lipids are responsible for producing the skin's moisturizing components and also for creating hormones. Do not eliminate fats from your diet. I'm determined to consume fats no matter what.
Rule 3: Even while your body is dehydrating, make sure to get enough protein. This is also an essential nutrient. Skin and muscles are all made from protein. When protein is eliminated, muscle breakdown begins. Always make sure to consume protein.
Rule 4: Drink plenty of water while your body is dehydrating. Please drink 1.5 to 2 liters of water. Since waste products are not being eliminated, please drink water to flush them out. Rule 5: Do aerobic exercise or stretching. Let's remove salt from our bodies while following these guidelines.
All the recipes include recommended ingredients. Is this a seasoning I can use? Leave this recipe to me. I'm going to add protein. I've recently started taking collagen, so I also eat chicken skin. I'm not on a diet, so I eat chicken skin too. Collagen helps deliver moisture to cells.
First, cook one side of the chicken thigh. Sprinkle the black pepper over the chicken thighs. We won't be using salt this time. Here, everyone could just use oregano. This is just too good. I also add rosemary here. This instantly transforms it into a truly authentic flavor. I'll leave this aside as I'll sprinkle it on the other side of the chicken thigh as well.
Chicken thighs also contain about 250 mg of potassium. Broccoli contains about 460 mg of potassium. But this time we'll be using half a head of broccoli, so the potassium content will be 200 mg. Pumpkin contains 450 mg of potassium. Since we're only using one-third of the pumpkin this time, the potassium content is about 150 mg. Add the zucchini to the pot according to your preference. I like zucchini, so I'm going to include it.
I forgot to put the garlic in the pot. Why did I forget to put the garlic in the pot? I put three cloves of garlic into the pot. I want to make my kitchen stylish. Having supplements scattered all over the kitchen area looks unsightly. I'm going to make my kitchen stylish. Put the garlic in the pot.
Is this SHEIN? This is also sold at Daiso. Using this, raw garlic can be instantly turned into a tube. Raw garlic has a wonderful aroma, so I highly recommend it. Let's raise our cooking level.
Rub the garlic onto the chicken thighs. Add 1 tablespoon of olive oil, sauté the garlic until it's charred, then cook the meat. But I forgot to put the garlic in the pot. Once one side of the chicken thigh is cooked, flip it over. I sprinkle oregano and rosemary on the chicken thighs.
I suddenly started tidying up the kitchen again. The tidying up begins suddenly. I don't have time to be tidying up the kitchen.
Pumpkins are rich in potassium and dietary fiber. Adding pumpkin makes the tomato stew sweeter. When onions are digested, they turn into oligosaccharides, which help regulate the gut flora and are effective for improving gut health. For tomato stew, I recommend adding pumpkin and onion.
You don't have to add carrots. This time, I'm adding carrots because I had some left over from making cold-pressed juice. Carrots contain vitamin A. If you have leftover carrots, you can use them. Broccoli is highly recommended. Broccoli contains vitamin C, potassium, antioxidants, and zinc. Broccoli is an excellent vegetable, so I recommend it.
I'll put the clams in here. Clams are rich in iron. Adding one can of clams makes the broth taste even better, so it's a great idea. Because this is animal-derived iron, collagen can be produced even without vitamin C.
Since corn contains salt, drain the water. Corn is recommended because it becomes delicious and sweet. You don't have to put this in the pot, but I'm adding it because I need more protein and I had some beans left over at home. This is a wonderful nutrient.
I'll add just one can of tomatoes here. Finally, I put this into the pot. I add one tablespoon of spice-based curry powder here, which does not contain wheat flour. All that's left is to simmer it. Finally, to finish off the flavor, add oregano or other herbs to the pot. For now, it's finished.
Completed. This looks delicious. I realized while watching my own videos that I'm always eating. I'm a glutton.
It's 6:30 PM now. Let me explain. I have the day off today. I'm going to do weight training at 8 PM, so I'll finish dinner at 6:30 PM tonight. I'm busy if I have meetings like usual. You might think that I've been staying home all day in my pajamas without changing, and that I've been eating continuously.
I'll enjoy having this. This looks delicious. I made the dressing. You can make a delicious dressing with olive oil, lemon, and black pepper. Can you see this? It contains one-third of an avocado. Avocados contain omega-9 and a small amount of omega-3. Avocados are rich in vitamin E and potassium, making them a great choice if you want to avoid swelling. Salmon does contain potassium, though.
This is delicious. When your body is trying to eliminate excess salt, sour flavors like lemon, vinegar, black pepper, and curry powder can help.
Salmon contains a large amount of astaxanthin, a super antioxidant said to be 1000 times more potent than vitamin E. Astaxanthin is said to be an antioxidant for the brain. Eating salmon rejuvenates the brain.
I just tasted it. I added kiwi and other fruits to the cold-pressed juice. The acidity didn't quite go with the tomatoes, so it was a bit strange, but I wonder how it tastes. Wait a minute. Wait a minute. This is the third time. Wait a minute. This is the fourth time. As a result, this is delicious. I now understand what it means to simmer curry for two days.
This is very delicious. Indeed, Vermont Curry contains apples and other ingredients. Everyone can make it delicious with just curry powder and tomatoes, without adding these fiber scraps. I highly recommend adding oregano and rosemary, as it makes it incredibly delicious. The vegetables melt and taste delicious. The pumpkin and other ingredients have melted nicely. The pumpkin texture is amazing. If you eat this kind of food every day, your skin will become beautiful.
I found some clams. The seafood flavor comes through, making it delicious. Since I started studying nutrition textbooks, the base of my miso soup has become either clams or short-necked clams. Clams and mussels are the quickest and easiest ingredients to buy, and they provide iron from animal sources. You can't easily buy liver. Besides, I can't eat liver at home every day.
I'm definitely going to pump up today and tomorrow. Today I'm getting a massage and putting everything into tomorrow. I've dedicated my life to creating "5 cores." This year marks the 9th year of Hina Channel.
I don't like exercise. I also dislike muscle training. I also hated cooking. I absolutely hated these things. I've changed my body like this, and I've even come to enjoy cooking so much. I previously posted a video about how to make cooking fun.
It's difficult to explain body shaping to you. Because the results are slow to appear, it's difficult to become engrossed in it, and how can you start to like someone you dislike? I have been conducting research in human psychology for the past nine years. I finally found it. Can I say it here?
The age of numbers is over. Let's make fat our ally. "A slim figure is the right choice." "You're not cute unless you're thin." That way of thinking is over. I've come to put an end to that era. I created this Method 5core, and that's what I'm calling it.
Is it okay for me to say this here? Not everyone will watch this video. I didn't call it an announcement, so not everyone will be paying attention to it. This is the end of the video. I doubt many people have watched the video this far.
I have also researched breast enhancement techniques. I want to focus specifically on breast enhancement. You don't need to go to a breast enhancement salon, go to a chiropractor once a month, or force yourself to go to the gym. You don't have to do these three things. So, there are 5 core methods that can help you achieve this level of body shaping. I'm not just saying this randomly; there's a logical reason behind it. Why will chiropractic treatment become unnecessary? Why don't you need to go to a breast enhancement salon? There is a perfectly logical way to do it.
I feel like I shouldn't say this now. Just look forward to the 5 cores. Tomorrow we'll be taking photos of the body for that purpose. I've been using 5 cores for the past month. I've been careful about what I eat, and I've staked my life on getting this far. I will give it my all tomorrow. I will change the world.
Dieting is tough, but I want to share with everyone how enjoyable and satisfying it is to transform your body like this. I'm going to look at girls all over the world. I feel that these five core principles will increase the number of people who become interested in training, body shaping, and health. I'm exaggerating. I believe I can change Japan's awareness of health. Let's all join hands.
I think my statement that you don't need to go to the gym or chiropractor might sound like I'm trying to make enemies of you. There are simply too many unhealthy people out there. Some people use their computers while sitting down. Too many people are doing a lot of unhealthy things for their bodies but not taking care of themselves. There are more logical ways to increase your bust size. I was actually saddened to learn that breast enhancement salons can make your breasts appear firmer just by massaging the muscles.
I end up hating the gym if I force myself to go. I once forced myself to go to the gym. I felt like my awareness of dieting, training, body shaping, and health was trapped in a shell. I'm in the preliminary stage. Everyone finds health enjoyable and body shaping enjoyable when they understand the body's mechanisms. So, I want you to think of me as the initial stage that makes you feel good about your health. Let's all do our best.
I'm already regretting it. Doing my 5core method might make you enjoy it more and increase the frequency of your gym visits. My only wish is for me to be able to help that person gain confidence.
I want to go for a walk to improve my circulation, so I need to leave by 7:30 p.m. and eat quickly. I do stretches. During periods of dehydration, stretching and aerobic exercise that promote blood circulation are apparently beneficial. Because potassium helps to excrete salt. Promoting blood circulation is absolutely essential.
I'm a fan of my own videos. That's because I create training programs in collaboration with physical therapists and judo therapists—professionals in bones and muscles. It's all a logical and well-reasoned training program. I've made videos of the workout routines I genuinely want to do, so it's easy to follow along with the training. I used to hate exercise, muscle training, and everything like that. This training program is tailored to my needs, making it easy to follow. I'm currently into body sculpting. I like exercise, stretching, massage, and muscle training—all of them.
Look at this. I train by watching my own videos. Please check the comments section. Everyone is doing their best. I've also commented. I came to train again today. I came back to do this training for the second time. I comment every time I do a training session, so please feel free to respond if you'd like.
I will do this training. After that, I stretch the anterior fibers of the gluteus medius muscle. I do stretches.
The term "iliopsoas muscle" appears frequently in this stretching routine. When the psoas muscle is shortened and stiff, you should be using your entire body, including your buttocks and hamstrings, to walk. For example, if the hamstrings or hip joints are stiff. You end up using different muscles to walk, such as using the front of your calf or the front of your thigh. As a result, your posture gradually deteriorates, and your legs gradually become thicker. Fundamental improvement is crucial.
Stretching is important. You should definitely do stretching every day. The stretching video is about 10 minutes long. Only 10 minutes out of 24 hours. It's better to start with stretching than to force yourself to do muscle training. My outer thighs were tight. Stretching is important because it alleviates that problem. I will do my best with stretching. Good job.
I've finished my cardio and strength training, so I'll just drink protein before going to bed. I'm not getting enough protein today, so I'll have it with soy milk. It'll improve blood circulation, so maybe I should add some cocoa too? About one teaspoon of cocoa.
Today I'll be using matcha protein powder. I'm going to make a matcha frappuccino. Since I don't have matcha, I'll use moringa instead. Moringa contains 10 times more potassium than tomatoes and the same amount of zinc as scallops. Use 1 teaspoon of moringa. I put too much moringa in the cup.
I put ice in the cup. There was no ice. I put the collected ice into the cup. This doesn't have any ice in it, but I'll have it anyway.
Surprisingly, this is delicious. You can drink this without ice. Protein powders these days taste good. I added a tablespoon of moringa, so I was curious what it would taste like, but it's delicious. It tastes even better with ice.
Hello. I've created a website where you can jump directly to the serious weight-loss menu I designed, without having to search for it. Please check the description box and try using it to further improve the effectiveness of your diet.
Do you have an Instagram account? I like Instagram because I can reply to messages and like posts. I post a lot about recipes, clothing, and beauty on Instagram, so please come and take a look! Bye-bye.
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