Fasting For Longevity: Valter Longo, PhD Shares Cutting-Edge Fasting Science & Optimal Nutrition Protocols For Lifespan Extension & Disease Prevention
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
Recommendations from this episode
In transcript order-
Sponsor read
Sponsor read promoting Momentous creatine chews delivering 1g creapure creatine monohydrate per chew, NSF certified for sport.
“Each chew delivers one gram of pure creapure creatine monohydrate
Dosage1 gram per chewCertaintyexplicitrecommendation -
Guest recommendation
Longo's latest book detailing FMD research and its application to cancer prevention and treatment.
“the subject of his latest book, Fasting Cancer
Certaintyexplicitrecommendation -
In a protocol
Eat within a 12-hour window and fast for 12 hours daily; safest and most sustainable form of daily fasting.
“I stick with the 12 hours of fasting and 12 hours of feeding per day
DosageEat within 11-12 hours, fast 12-13 hours dailyCaveatsLess effective than 16-hour fast but saferCertaintyexplicitstrong endorsement -
Longo argues against alternate-day fasting and 5:2 fasting as too demanding and potentially unsafe for most.
“I've always argued against the alternate day fasting, the 5, 2
CaveatsSome people can do it; efficacy/safety unclearCertaintyhedgedmild caution -
In a protocol
Five-day cycles of a plant-based, low-calorie, low-sugar, low-protein, high plant-fat diet, repeated monthly or every few months, to trigger fasting response without prolonged starvation.
“plant based, low calorie, low sugar, low protein, high plant based fats
Dosage5 days, once a month or every 3-4 monthsCaveatsShould be supervised; not recommended combined with refeeding during chemotherapyCertaintyexplicitstrong endorsement -
Avoid eating within the three hours before bedtime to improve sleep quality and metabolic health.
“not eating for the last three hours before you go to sleep
DosageLast meal at least 3 hours before sleepCaveatsIf unaffected and sleeping well, eating later may be acceptableCertaintyexplicitrecommendation -
In a protocol
A pescatarian, mostly plant-based, low-protein everyday diet emphasizing variety of plant proteins (legumes, nuts, seeds) for healthspan and lifespan.
“the longevity diet, which is a pescatarian diet
DosagePescatarian, low but sufficient protein, mostly plant-based, fish 2-3 times/week; after biological age ~65 increase proteinCaveatsProtein needs change with biological ageCertaintyexplicitstrong endorsement -
Guest recommendation In a protocol
Nonprofit clinic founded by Longo offering specialized dietitians who apply the longevity diet, FMD, 12-hour TRE, and exercise to patients worldwide.
“the Create Curious foundation that I started has dietitians
Dosage1-2 year supervised programsCertaintyexplicitrecommendation -
Sponsor read
Sponsor read for Seed's probiotic supporting digestion, bloating, skin and heart health via 24 clinically studied strains.
“DS01 Daily Symbiotic is the number one digestive health probiotic
Dosage2 capsules dailyCertaintypersonal onlypersonal use -
Sponsor read
Sponsor read for online therapy service connecting users with licensed therapists.
“get yourself some therapy
Certaintyexplicitrecommendation -
Organic (prompted) Alternative
Dr. Baccarin's Brazilian protocol combines short-acting GLP-1 agonist liraglutide with FMD cycles to manage hunger, then weans patients off the drug.
“she combines the fasting, mimicking diet with the liraglutide
DosageDaily liraglutide combined with FMD cycles, eventually weaning off drugCaveatsRequires CGM and close physician monitoring due to hypoglycemia risk from combined insulin sensitizationCertaintyhedgedrecommendation -
CGMs are valuable when combining drugs like GLP-1 agonists with FMD to detect dangerously low blood sugar.
“a continuous glucose monitor would be a very good idea
Certaintyexplicitrecommendation -
In a protocol
Aim for around 150 minutes of exercise per week — a reasonable, achievable target most people can sustain.
“150 minutes a week. A lot of people do it
Dosage150 minutes per weekCertaintyexplicitrecommendation -
Eat a low but sufficient protein diet up to biological age ~65; switch to slightly higher protein after that.
“low protein or very low protein diet did the best up to age 65
DosageLow but sufficient protein, mostly plant-basedCaveatsSwitch to higher protein at biological (not chronological) age 65+Certaintyexplicitstrong endorsement -
High-protein diets, especially animal-based, are associated with 40% increased diabetes risk and faster aging via growth-factor pathways.
“40% increase in the diabetes risk in subjects eating high protein diet
CaveatsActive people may partially offset effects but not fullyCertaintyexplicitstrong warning -
Combine sufficient protein with muscle training; ~30g quality protein per training session maximizes muscle building.
“sufficient plus muscle training. Right. That's very important
Dosage~30g protein with adequate leucine per training sessionCertaintyexplicitrecommendation -
Long-term low-carb/ketogenic diets are associated with higher mortality and increased risk of cancers fed by ketone bodies.
“people on a low carb diet... they live shorter
CaveatsCan be beneficial short-term and for certain cancersCertaintyhedgedmild caution -
Organic (prompted)
Longo cautions that taking 100+ supplements and eating within a 3-4 hour window is a major gamble with unknown long-term consequences.
“the hundred supplements and eating within three hour window... a big gamble
CaveatsShort-term biomarkers may look good but long-term unknownCertaintyhedgedmild caution -
Endorses Mixing legumes, nuts, and seeds equally for plant protein practice · Valter Longo ▶ 1:14:40
For vegans, balance protein sources approximately one-third legumes, one-third nuts, one-third seeds to get adequate amino acid variety.
“about a third. A third, A third plant. legumes, seeds and nuts
Dosage~1/3 each from legumes, nuts, seedsCaveatsDiet relying mostly on legumes alone may cause muscle lossCertaintyexplicitrecommendation -
Sponsor read
Sponsor read for WHOOP wearable combined with new lab service measuring 65+ biomarkers with personalized recommendations.
“WHOOP Advanced Labs brings together over 65 key biomarkers
Certaintyexplicitrecommendation -
Sponsor read
Sponsor read promoting Element's new electrolyte iced tea with 50mg caffeine and L-theanine for sustained energy.
“Element's new lemonade iced tea
Certaintypersonal onlypersonal use -
Sponsor read
Sponsor read promoting handcrafted non-alcoholic beer with no added sugars or artificial ingredients.
“the hottest new brand in non alcoholic beer called Go Brewing
Certaintyexplicitrecommendation -
Injecting growth hormone or testosterone to feel younger is counterproductive; high growth hormone shortens lifespan in mice and likely humans.
“high growth hormone is making mice and probably people live the short
Certaintyexplicitstrong warning -
In a protocol
For patients with stage 4/metastatic cancer where standard treatment is failing, combining FMD with chemotherapy/immunotherapy/hormone therapy shows dramatic survival benefits in trials.
“Fasting, mimicking diet plus chemo... potential is huge
DosageFMD cycles alongside standard treatment, under oncologist supervisionCaveatsDon't refeed while chemo still high in system; avoid for early-stage cancers where standard care works wellCertaintyhedgedstrong endorsement -
In a protocol
For early-stage cancers with high standard-of-care cure rates, stick to standard treatment plus longevity diet and 12-hour TRE; avoid FMD due to uncertainty about cancer stem cells.
“early stage and you have a 98% chance of being cured... Just leave it alone
CaveatsSome studies suggest FMD could increase cancer stem cells in early stagesCertaintyhedgedmild caution -
In a protocol
Cancer patients should extend the daily fasting window from 12 to 14 hours.
“time restricted eating, we go to 14 hours from 12 if you are a cancer patient
Dosage14-hour daily fastCertaintyexplicitrecommendation