Valter Longo: Fasting, the Fasting Mimicking Diet, and Longevity

Summary

Longo presents the science behind the Fasting Mimicking Diet (FMD) — a 5-day, low-calorie protocol that triggers autophagy and stem cell regeneration while allowing continued food intake. He covers the human trial data showing reductions in biological age markers, IGF-1, and visceral fat after 3 monthly FMD cycles.

Key Takeaways

• 1

  The Fasting Mimicking Diet (FMD): 5 days of ~800 kcal/day, low protein, low carb — triggers fasting biology without full fasting

• 2

  Human trial: 3 monthly FMD cycles reduced biological age by 2.5 years (Horvath clock) vs controls

• 3

  FMD reduces IGF-1 by 15–20% — a key longevity pathway (low IGF-1 is associated with longevity in centenarians)

• 4

  Protein restriction (especially methionine) is a potent longevity intervention — Longo recommends 0.7g/kg body weight

• 5

  Longo recommends against daily intermittent fasting for people over 65 due to muscle loss risk

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