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Frontier · Expert StackUpdated April 2026

Valter Longo

Professor of Gerontology, USC · Director, Longevity Institute · Author, The Longevity Diet

Longo's research centres on the fasting-mimicking diet (FMD) and its ability to trigger cellular rejuvenation through autophagy and stem cell activation. He argues that periodic, not chronic, caloric restriction is the key to longevity — and that diet is the most powerful drug we have.

Supplement Stack

Omega-3 (EPA+DHA)
1 g
I
Timing:With main meal
Microbiome alterationsDisabled autophagy
Vitamin D3
2000 IU
I
Timing:Morning with fat
Disabled autophagyMicrobiome alterations
Vitamin B12
1000 µg
I
Timing:Morning
Telomere attrition
Particularly important on plant-forward diets
Multivitamin (low-dose)
Half dose
II
Timing:Every other day
Disabled autophagy
Longo recommends half-dose to avoid excess micronutrients
Not in registry

Tier I = multiple RCTs in humans · Tier II = human trials, early stage · Tier III = mechanism / animal studies only

Lifestyle Pillars

  • 1Fasting-mimicking diet (FMD) 5 days per month: ~800 kcal/day, low protein, low carb, high fat
  • 2Plant-forward diet with fish 2–3× per week (pescatarian-adjacent)
  • 3Time-restricted eating: 12-hour eating window
  • 4Avoids excess protein — 0.7–0.8 g/kg/day (lower than most longevity physicians)
  • 5Moderate exercise: walking + resistance training, no extreme endurance
  • 6Prioritises social connection and community (Blue Zones principle)

Important Caveats

Longo's FMD is the most clinically studied periodic fasting protocol. His supplement stack is intentionally minimal — he believes most supplements are unnecessary if diet is optimal. His protein recommendations are lower than Attia and Lyon, reflecting a different weighting of mTOR suppression vs. muscle preservation.

Sources & References

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Stack summary

Total molecules4
Tier I (RCT)3
Tier II (human trials)1
Tier III (mechanism)0
Rx-only items0
In your cart0
This protocol is curated by Vitaei from publicly available information. It is not endorsed by Valter Longo and does not constitute medical advice. Consult a physician before starting any supplement or medication regimen.