vault/Books/Book Notes/Ikigai.md

---
pdf:
  - "[[Ikigai.pdf]]"
date started: 2026-03-30
date finished: 2026-04-01
type:
  - book notes
done: true
---
# Ikigai: Notes

> [!PDF|] [[Ikigai.pdf#page=19&selection=6,0,8,1|Ikigai, p.19]]
> > The Blue Zones
> > Might be worth reading into the book `The Blue Zones`
> 

> [!PDF|] [[Ikigai.pdf#page=21&selection=7,26,7,44|Ikigai, p.21]]
> > cellular oxidation
> 
> 
Cellular oxidation is the process by which cells produce energy. It involves the breakdown of nutrients, such as glucose, in the presence of oxygen to generate adenosine triphosphate (ATP), which is the primary energy currency of the cell. This process occurs in the mitochondria, often referred to as the "powerhouses" of the cell. Cellular oxidation is essential for maintaining cellular functions and overall metabolism. However, it can also produce reactive oxygen species (ROS) as byproducts, which can cause oxidative stress if not properly managed by the body's antioxidant defenses.
In simple terms, cellular oxidation is like a fire burning inside our cells to produce energy, but it can also create smoke (ROS) that can be harmful if not controlled.

> [!PDF|] [[Ikigai.pdf#page=21&selection=27,27,27,43|Ikigai, p.21]]
> > antioxidant-rich
> 
Antioxidant rich foods are those that contain high levels of antioxidants, which are compounds that help protect the body from oxidative stress caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging and various diseases. Antioxidants neutralize free radicals by donating an electron, thus preventing them from causing harm. Examples of antioxidant-rich foods include fruits (such as berries, oranges, and grapes), vegetables (like spinach, kale, and broccoli), nuts, seeds, and certain beverages like green tea. Consuming a diet rich in antioxidants can help support overall health and reduce the risk of chronic diseases.

> [!PDF|254, 254, 0] [[Ikigai.pdf#page=27&annotation=659R|Ikigai, p.27]]
> > Aging’s escape velocity
> 
> Interesting concept, but I don't think it's a real thing. It's more of a metaphor for the idea that if we can slow down the aging process enough, we might be able to extend our lifespan indefinitely (which will never happen, everyone is going to taste death at some point). However, there are many factors that contribute to aging, and it's unlikely that we will be able to completely stop it. That being said, there are things we can do to slow down the aging process and improve our healthspan, such as eating a healthy diet, exercising regularly, and managing stress.

> [!PDF|] [[Ikigai.pdf#page=28&selection=2,43,2,70|Ikigai, p.28]]
> > “mens sana in corpore sano”
> 
Need to add this to the proverb list. It translates to: "a healthy mind in a healthy body." This Latin phrase emphasises the importance of maintaining both mental and physical health for overall well-being.

> [!PDF|] [[Ikigai.pdf#page=28&selection=35,1,37,55|Ikigai, p.28]] Book Mention
> > Maximum Brainpower: Challenging the Brain for Health and Wisdom
> 

> [!PDF|] [[Ikigai.pdf#page=30&selection=4,37,9,21|Ikigai, p.30]]
> >  The American Institute of Stress investigated this degenerative process and concluded that most health problems are caused by stress.
>

![[Pasted image 20260603143442.png]]

> [!PDF|] [[Ikigai.pdf#page=34&selection=4,67,8,79|Ikigai, p.34]]
> > , Dr. Howard S. Friedman, a psychology professor at the University of California, Riverside, discovered that people who maintained a low level of stress, who faced challenges and put their heart and soul into their work in order to succeed, lived longer than those who chose a more relaxed lifestyle and retired earlier.
> 
> 

> [!PDF|] [[Ikigai.pdf#page=35&selection=7,32,7,42|Ikigai, p.35]]
> >  sedentary
> 
Definition of sedentary: characterised by much sitting and little physical exercise. A sedentary lifestyle can lead to various health problems, including obesity, cardiovascular disease, and diabetes. It is important to incorporate regular physical activity into daily routines to counteract the negative effects of a sedentary lifestyle.

> [!PDF|] [[Ikigai.pdf#page=35&selection=0,29,0,30|Ikigai, p.35]]
> > A lot of sitting will age you
> 
> 
![[Pasted image 20260603143542.png]]


> [!PDF|] [[Ikigai.pdf#page=39&selection=0,0,0,19|Ikigai, p.39]]
> > An ode to longevity
> 
> 
![[Pasted image 20260603143606.png]]

> [!PDF|] [[Ikigai.pdf#page=43&selection=14,0,21,60|Ikigai, p.43]]
> > The answer is pretty clear: It helps you find reasons to live. Logotherapy pushes patients to consciously discover their life’s purpose in order to confront their neuroses. Their quest to fulfill their destiny then motivates them to press forward, breaking the mental chains of the past and overcoming whatever obstacles they encounter along the way.
> 
> 


> [!PDF|] [[Ikigai.pdf#page=47&selection=21,0,22,8|Ikigai, p.47]] Book Mention
> > Man’s Search for Meaning
> 
> 

> [!PDF|] [[Ikigai.pdf#page=47&selection=23,43,31,2|Ikigai, p.47]]
> > “He who has a why to live for can bear with almost any how.”
> 
> 

> [!PDF|] [[Ikigai.pdf#page=54&selection=26,0,27,9|Ikigai, p.54]] Book Mention
> > Morita Therapy and the True Nature of Anxiety-Based Disorders
> 
> 

> [!PDF|] [[Ikigai.pdf#page=54&selection=28,2,28,55|Ikigai, p.54]]
> > “In feelings, it is best to be wealthy and generous.”
> 
> 

> [!PDF|] [[Ikigai.pdf#page=54&selection=30,6,34,10|Ikigai, p.54]]
> >  A donkey that is tied to a post by a rope will keep walking around the post in an attempt to free itself, only to become more immobilized and attached to the post. The same thing applies to people with obsessive thinking who become more trapped in their own suffering when they try to escape from their fears and discomfort
> 
> 

> [!PDF|] [[Ikigai.pdf#page=55&selection=22,57,23,53|Ikigai, p.55]]
> > “What do we need to be doing right now? What action should we be taking?”
> 
> 

> [!PDF|] [[Ikigai.pdf#page=64&selection=16,0,20,72|Ikigai, p.64]] Book mention
> > As Csikszentmihalyi asserts in his book Flow: The Psychology of Optimal Experience
> 
> 

> [!PDF|] [[Ikigai.pdf#page=68&selection=18,1,20,1|Ikigai, p.68]] Book mention
> > Whiplash: How to Survive Our Faster Future,
> 
> 

> [!PDF|] [[Ikigai.pdf#page=69&selection=26,17,27,8|Ikigai, p.69]]
> > “a happy man is too satisfied with the present to dwell on the future.”
> 
> 

> [!PDF|254, 254, 0] [[Ikigai.pdf#page=71&annotation=681R|Ikigai, p.71]]
> > Other studies indicate that working on several things at once lowers our productivity by at least 60 percent and our IQ by more than ten points.
> 
> 

> [!PDF|] [[Ikigai.pdf#page=71&selection=6,0,6,24|Ikigai, p.71]]
> > epidemic of multitasking
> 
> 
![[Pasted image 20260603144043.png]]

> [!PDF|254, 254, 0] [[Ikigai.pdf#page=74&annotation=682R|Ikigai, p.74]]
> > One of the first words one learns when starting Japanese lessons is  ganbaru, which means “to persevere” or “to stay firm by doing one’s best.”
> 
> 


> [!PDF|] [[Ikigai.pdf#page=78&selection=12,0,14,1|Ikigai, p.78]] Documentary
> >  Jiro Dreams of Sushi 
> 
> 

> [!PDF|] [[Ikigai.pdf#page=81&selection=3,0,3,66|Ikigai, p.81]]
> > Can someone really retire if he is passionate about what he does?
> 
> 
A very interesting statement. Having a purpose and passion in life is important, and for me personally, I would like to serve the deen as this is what I am passionate about. What would this entail? Teaching, reading, writing, and learning.

> [!PDF|] [[Ikigai.pdf#page=82&selection=18,28,18,42|Ikigai, p.82]]
> >  misanthropic 
> 
> 
Definition of misanthropic: having a general dislike or distrust of humankind. A misanthropic person may avoid social interactions and prefer solitude. This attitude can stem from negative experiences with others or a pessimistic view of human nature. However, it's important to note that not all individuals who are introverted or prefer solitude are necessarily misanthropic.

> [!PDF|] [[Ikigai.pdf#page=86&selection=18,42,19,53|Ikigai, p.86]]
> > It is only a thought—one of the sixty thousand we have every day, according to some experts
> 
> 

> [!PDF|] [[Ikigai.pdf#page=87&selection=26,0,29,7|Ikigai, p.87]]
> > Focus on enjoying your daily rituals, using them as tools to enter a state of flow. Don’t worry about the outcome—it will come naturally. Happiness is in the doing, not in the result. As a rule of thumb, remind yourself: “Rituals over goals.”
> 
> 

> [!PDF|254, 254, 0] [[Ikigai.pdf#page=88&annotation=694R|Ikigai, p.88]]
> > Flow is mysterious. It is like a muscle: the more you train it, the more you will flow, and the closer you will be to your  ikigai.
> 
> 

> [!PDF|] [[Ikigai.pdf#page=92&selection=2,0,3,7|Ikigai, p.92]]
> > “Eat and sleep, and you’ll live a long time. You have to learn to relax.”
> 
> 

> [!PDF|] [[Ikigai.pdf#page=97&selection=47,0,49,35|Ikigai, p.97]]
> > Of those still living, none have retired, and all still enjoy their passion, which they plan to pursue until their final breath, demonstrating that when you have a clear purpose, no one can stop you.
> 
> 


> [!PDF|] [[Ikigai.pdf#page=99&selection=0,0,0,19|Ikigai, p.99]]
> > Never Stop Learning
> 
> 
![[Pasted image 20260603144325.png]]

> [!PDF|] [[Ikigai.pdf#page=99&selection=36,8,39,6|Ikigai, p.99]]
> >  “You stay in your time. You don’t go backward. I think if you relate to the time you’re in, you keep your eyes and ears open, read the paper, see what’s going on, stay curious about everything, you will automatically be in your time.”
> 
> 

> [!PDF|254, 254, 0] [[Ikigai.pdf#page=100&annotation=700R|Ikigai, p.100]]
> > The sense of community, and the fact that Japanese people make an effort to stay active until the very end, are key elements of their secret to long life. If you want to stay busy even when there’s no need to work, there has to be an  ikigai  on your horizon, a purpose that guides you throughout your life and pushes you to make things of beauty and utility for the community and yourself.
> 
> 

> [!PDF|] [[Ikigai.pdf#page=112&selection=10,49,12,53|Ikigai, p.112]]
> > Washington Burnap stated two hundred years ago: “The grand essentials to happiness in this life are something to do, something to love, and something to hope for.”
> 
> 

> [!PDF|] [[Ikigai.pdf#page=115&selection=14,0,15,28|Ikigai, p.115]]
> > “To live a long time you need to do three things: exercise to stay healthy, eat well, and spend time with people.”
> 
> 

> [!PDF|] [[Ikigai.pdf#page=116&selection=14,0,15,39|Ikigai, p.116]]
> > “Doing many different things every day. Always staying busy, but doing one thing at a time, without getting overwhelmed.
> 
> 

> [!PDF|] [[Ikigai.pdf#page=116&selection=16,0,18,66|Ikigai, p.116]]
> > “The secret to long life is going to bed early, waking up early, and going for a walk. Living peacefully and enjoying the little things. Getting along with your friends. Spring, summer, fall, winter . . . enjoying each season, happily.”
> 
> 

> [!PDF|] [[Ikigai.pdf#page=117&selection=0,0,0,54|Ikigai, p.117]]
> > “There’s no secret to it. The trick is just to live.”
> 
> 

> [!PDF|] [[Ikigai.pdf#page=124&selection=11,1,14,1|Ikigai, p.124]] Book mention
> > The Okinawa Program
> 
> 

> [!PDF|254, 254, 0] [[Ikigai.pdf#page=124&annotation=711R|Ikigai, p.124]]
> > A study of Okinawa’s centenarians showed that they ate 206 different foods, including spices, on a regular basis. They ate an average of eighteen different foods each day, a striking contrast to the nutritional poverty of our fast-food culture.
> 
> 

> [!PDF|] [[Ikigai.pdf#page=125&selection=0,47,1,20|Ikigai, p.125]]
> > Okinawans eat fish an average of three times per week
> 
> 

> [!PDF|254, 254, 0] [[Ikigai.pdf#page=128&annotation=714R|Ikigai, p.128]]
> > 15 natural antioxidants found in the Okinawan diet
> 
> 
![[Pasted image 20260603144656.png]]

> [!PDF|] [[Ikigai.pdf#page=131&selection=4,0,8,1|Ikigai, p.131]]
> > Shikuwasa is the citrus fruit par excellence of Okinawa, and Ogimi is its largest producer in all of Japan. 
> 
> 
Was having a look online on where to get Shikuwasa in the UK… seems to be out of stock everywhere and costs over £50 for just 500ml\!

> [!PDF|] [[Ikigai.pdf#page=137&selection=0,0,17,64|Ikigai, p.137]]
> > As Easy as Getting out of Your Chair “Metabolism slows down 90 percent after 30 minutes of sitting. The enzymes that move the bad fat from your arteries to your muscles, where it can get burned off, slow down. And after two hours, good cholesterol drops 20 percent. Just getting up for five minutes is going to get things going again. These things are so simple they’re almost stupid,” says Gavin Bradley1 in a 2015 interview with Brigid Schulte for the Washington Post.
> 


> [!PDF|] [[Ikigai.pdf#page=137&selection=34,0,34,13|Ikigai, p.137]]
> > osteoporosis 
> 
> 
Definition of osteoporosis: a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D. This condition increases the risk of fractures, particularly in the hip, spine, and wrist.

> [!PDF|] [[Ikigai.pdf#page=137&selection=41,11,41,59|Ikigai, p.137]]
> >  disciplines with clear rules are good for flow.
> 
> 

> ([[Ikigai.pdf#page=139&annotation=721R|Ikigai, p.139]])
> Radio taiso

![[Pasted image 20260603145047.png]]
![[Pasted image 20260603145055.png]]

> ([[Ikigai.pdf#page=142&selection=20,0,22,79|Ikigai, p.142]])
> Styles of yoga

  - Jnana yoga: the yoga of wisdom; the search for discipline and mental growth
  - Karma yoga: focuses on action, on tasks and duties that benefit oneself and one’s community
  - Bhakti yoga: the yoga of devotion and surrender to the divine
  - Mantra yoga: focuses on the recitation of mantras to reach a state of relaxation
  - Kundalini yoga: combines diverse steps to reach the desired mental state
  - Raja yoga: also known as the royal path; encompasses a range of steps geared toward achieving communion with oneself and others
  - Hatha yoga: the most widespread form in the West and Japan; characterized by asanas or poses combined in a quest for balance

> ([[Ikigai.pdf#page=144&annotation=725R|Ikigai, p.144]])
> How to do a Sun Salutation
<https://www.bodhisurfyoga.com/sun-salutation-sequence>

> ([[Ikigai.pdf#page=147&annotation=727R|Ikigai, p.147]])
> Imitating clouds

> ([[Ikigai.pdf#page=147&annotation=727R|Ikigai, p.147]])
> Imitating clouds

1.  Tyau Shenn: (regulating the body) by adopting the correct posture—it is important to be firmly rooted to the ground
2.  Tyau Shyi: (regulating the breath) until it is calm, steady, and peaceful
3.  Tyau Hsin: (regulating the mind); the most complicated part, as it implies emptying the mind of thoughts
4.  Tyau Chi: (regulating the life force) through the regulation of the three prior elements, so that it flows naturally
5.  Tyau Shen: (regulating the spirit); the spirit is both strength and root in battle, as Yang Jwing-Ming explains in The Essence of Taiji Qigong.

> ([[Ikigai.pdf#page=147&annotation=727R|Ikigai, p.147]]) 
> Imitating clouds


> ([[Ikigai.pdf#page=157&selection=2,0,9,61|Ikigai, p.157]]) Book mention
> The book Xiuzhen shishu, known in the West as Ten Books on the Cultivation of Perfection


> ([[Ikigai.pdf#page=157&selection=43,0,50,4|Ikigai, p.157]])
> In spring, breathe xu for clear eyes and so wood can aid your liver. In summer, reach for he, so that heart and fire can be at peace. In fall, breathe si to stabilize and gather metal, keeping the lungs moist. For the kidneys, next, breathe chui and see your inner waters calm. The Triple Heater needs your xi to expel all heat and troubles. In all four seasons, take deep breaths so your spleen can process food. And, of course, avoid exhaling noisily; don’t let even your own ears hear you.


> ([[Ikigai.pdf#page=162&annotation=733R|Ikigai, p.162]])
> Nana korobi ya oki  七転び⼋起き Fall seven times, rise eight. —Japanese proverb

> ([[Ikigai.pdf#page=162&selection=42,0,45,25|Ikigai, p.162]])
> God, give us grace to accept with serenity the things that cannot be changed, Courage to change the things which should be changed,


> ([[Ikigai.pdf#page=165&selection=7,0,13,14|Ikigai, p.165]])
> The Stoics believed that these kinds of desires and ambitions are not worth pursuing. The objective of the virtuous person is to reach a state of tranquility (apatheia): the absence of negative feelings such as anxiety, fear, shame, vanity, and anger, and the presence of positive feelings such as happiness, love, serenity, and gratitude.


> ([[Ikigai.pdf#page=168&selection=15,0,19,66|Ikigai, p.168]])
> A complementary Japanese concept is that of ichi-go ichi-e, which could be translated as “This moment exists only now and won’t come again.” 

> ([[Ikigai.pdf#page=169&selection=0,0,11,23|Ikigai, p.169]])
> Ichi-go ichi-e teaches us to focus on the present and enjoy each moment that life brings us. This is why it is so important to find and pursue our ikigai. Wabi-sabi teaches us to appreciate the beauty of imperfection as an opportunity for growth.


> ([[Ikigai.pdf#page=170&selection=8,0,10,1|Ikigai, p.170]]) Book mention
> Antifragile: Things That Gain from Disorder,

> ([[Ikigai.pdf#page=170&annotation=744R|Ikigai, p.170]])
> “Antifragility is beyond resilience or robustness. The resilient resists shocks and stays the same; the antifragile gets better.”

> ([[Ikigai.pdf#page=171&selection=29,0,30,60|Ikigai, p.171]])
> The same idea goes for friendships and personal interests. It’s just a matter, as the saying goes, of not putting all your eggs in one basket.


> ([[Ikigai.pdf#page=173&selection=8,24,11,1|Ikigai, p.173]]) Book mention
>  Nassim Nicholas Taleb’s Antifragile.

> ([[Ikigai.pdf#page=175&selection=0,0,1,19|Ikigai, p.175]])
> Ikigai: The art of living

![[Pasted image 20260603145548.png]]