Valter Longo 1 source tracked
Italian-American biogerontologist and cell biologist who developed the Fasting Mimicking Diet; directs the USC Longevity Institute.
About Valter Longo →
Valter Longo is an Italian-American biogerontologist and cell biologist known for his research on fasting, nutrient-response genes, and the role of diet in aging and age-related diseases. He is the Edna M. Jones Professor of Gerontology and Biological Sciences at the USC Leonard Davis School of Gerontology, where he directs the USC Longevity Institute, and he also leads the Longevity and Cancer Program at the IFOM Institute of Molecular Oncology in Milan. He developed the Fasting Mimicking Diet (FMD) and is the author of "The Longevity Diet" (2018). His work spans yeast, mouse, and human studies of aging, cancer, diabetes, autoimmunity, and Alzheimer's disease.
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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
TR▶ 1:56:00Dosage14-hour daily fastCertaintyexplicitrecommendation -
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
TR▶ 58:00Dosage150 minutes per weekCertaintyexplicitrecommendation -
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
TR▶ 15:00DosageLast meal at least 3 hours before sleepCaveatsIf unaffected and sleeping well, eating later may be acceptableCertaintyexplicitrecommendation -
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
TR▶ 56:00Certaintyexplicitrecommendation -
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
TR▶ 33:10Dosage1-2 year supervised programsCertaintyexplicitrecommendation -
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
TR▶ 2:20Certaintyexplicitrecommendation -
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
TR▶ 11:40Dosage5 days, once a month or every 3-4 monthsCaveatsShould be supervised; not recommended combined with refeeding during chemotherapyCertaintyexplicitstrong endorsement -
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
TR▶ 1:31:00DosageFMD 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
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
TR▶ 20:00DosagePescatarian, low but sufficient protein, mostly plant-based, fish 2-3 times/week; after biological age ~65 increase proteinCaveatsProtein needs change with biological ageCertaintyexplicitstrong endorsement -
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
TR▶ 1:08:20DosageLow but sufficient protein, mostly plant-basedCaveatsSwitch to higher protein at biological (not chronological) age 65+Certaintyexplicitstrong endorsement -
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
TR▶ 1:14:40Dosage~1/3 each from legumes, nuts, seedsCaveatsDiet relying mostly on legumes alone may cause muscle lossCertaintyexplicitrecommendation -
Combine sufficient protein with muscle training; ~30g quality protein per training session maximizes muscle building.
“sufficient plus muscle training. Right. That's very important
TR▶ 1:10:50Dosage~30g protein with adequate leucine per training sessionCertaintyexplicitrecommendation -
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
TR▶ 8:30DosageEat 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
TR▶ 11:00CaveatsSome people can do it; efficacy/safety unclearCertaintyhedgedmild 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
TR▶ 1:13:00CaveatsShort-term biomarkers may look good but long-term unknownCertaintyhedgedmild caution -
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
TR▶ 1:35:00CaveatsSome studies suggest FMD could increase cancer stem cells in early stagesCertaintyhedgedmild caution -
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
TR▶ 1:30:30Certaintyexplicitstrong warning -
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
TR▶ 1:09:10CaveatsActive people may partially offset effects but not fullyCertaintyexplicitstrong warning -
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
TR▶ 1:13:00CaveatsCan be beneficial short-term and for certain cancersCertaintyhedgedmild caution -
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
TR▶ 55:00DosageDaily liraglutide combined with FMD cycles, eventually weaning off drugCaveatsRequires CGM and close physician monitoring due to hypoglycemia risk from combined insulin sensitizationCertaintyhedgedrecommendation