Create Cures Foundation Four-Pillar Protocol
The four-component program applied by Longo's nonprofit Create Cures Foundation dietitians: longevity diet (pescatarian, low-protein, mostly plant-based) + fasting-mimicking diet cycles + 12-hour time-restricted eating + exercise. Patients typically work with the program 1-2 years.
Assembled by Cited from Valter Longo's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
5-
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 endorsementEveryday pescatarian, low-protein, mostly plant-based diet -
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 endorsementPeriodic 5-day FMD cycles -
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 endorsementDaily 12-hour eating window -
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~150 minutes of exercise per week -
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 programsCertaintyexplicitrecommendationDelivery vehicle: the foundation's supervised 1-2 year program
How this protocol has evolved
Patients can opt to do 3 of 4 or 2 of 4 components; Longo emphasizes minimizing changes the patient can sustain for life rather than enforcing all four.