Fasting & Nutrition Protocols for Longevity & Disease Prevention w/ Valter Longo | Rich Roll Podcast
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- Äas pĆidĂĄn 12. 05. 2024
- Valter Longo, Ph.D. is one of the world's leading researchers in longevity science & the impact of fasting on healthspan extension. Today's conversation traverses the latest research on fasting, longevity, and nutrition, the potential of life-extending drugs, fasting-mimicking diets & more. To read more about Dr. Longo and peruse the full show notes, go heređđŸbit.ly/richroll690
âđŒđ± - Rich
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FILMED AND EDITED BY BLAKE CURTIS & DAN DRAKE
www.blakecurtis.net/
www.dandrake333.com/
00:00:00 - Intro
00:03:00 - Valter's Thoughts on a Recent Study of Intermittent Fasting and Weight Loss
00:11:08 - The Longevity Diet, Aging is the Most Important Risk Factor for Diseases
00:12:57 - Genetic Mutations that Affect the Rate of Aging
00:16:30 - The Longevity Diet - Proper Balance of Macro Nutrients
00:23:44 - Intermittent Fasting - Creating Insulin Sensitivity for Longevity
00:29:03 - The Fasting Mimicking Protocol
00:36:22 - Placing the Focus on Repairing Systems, Not Prescribing Drugs to Treat Chronic Diseases
00:38:23 - AD BREAK
00:39:59 - Getting the Medical Establishment Onboard
00:46:13 - Technology Won't Be Enough to Change Lifestyle Habits
00:50:56 - If You Have a Continuous Glucose Monitor, Should You Worry About Spikes?
00:55:40 - Protein Intake for Longevity
01:00:10 - Preventing Health Decline at 65
01:06:52 - AD BREAK
01:08:43 - Valter's Thoughts on Other Sciences Exploring Life Span Extension with Drugs
01:12:46 - What About Supplements?
01:15:28 - What Are the Considerations for Cancer Patients with FMD?
01:17:16 - Check with Your Dietician or Physician Before Trying the FMD
01:19:06 - What's the Ideal Age to Start a Longevity Diet?
01:23:33 - Eliminating Obesity Stigmatization - Forming Steady States - Obesity as a Survival Mechanism
01:27:53 - Considerations with Exercise or a Fitness Program
01:33:27 - Valter's Daily Routine with Diet and Exercise
01:37:24 - Valter's Push to Make Longevity the Standard of Care
01:43:55 - Media Misinformation About Diet
01:47:35 - Closing Remarks
* * * * *
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Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
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I have to say Rich, you are one of the best podcaster/interviewers I've seen. No one else has the patience to let people speak. When you do comment it's usually to summarise or expand, not just give your opinion. It's so rare to see. Thanks for the great quality content, it's so appreciated.
Great topic, too!
Some of the many benefits of fasting and a lower carb whole food diet on the immune system, blood pressure, blood sugar and anti-aging, all backed up by clinical data:
Thymus stem cells are regenerated, which suppresses aging and renews the immune system.
Fasting stimulates phagocytosis, the ingestion of bacteria and viruses by the immune system.
Blood pressure is quickly and dramatically lowered, which is very important for a good outcome with the current pandemic.
Fasting increases nitric oxide, which has manifold postive effects like reducing arterial plaque.
Weight loss from fasting only loses10% lean tissue and 90% fat compared to the typical 25% lean tissue and 75% fat lost when calorically restricting for long periods.
Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body.
Vitamin D plasma levels are increased, and vitamin D in turn increases autophagy!
Blood sugar and insulin are lowered, allowing white blood cells to move more freely throughout the body and do their job. Ideal blood sugar is around 80. Some viruses activate glycolosis (the release of sugar in the body) and clinically it has been shown that decreasing glucose metabolism in the body weakens the influenza virus.
Fasts of several days will not affect short term female fertility and may increase long term fertility especially in women with PCOS.
It's absolutely fine for cortisol to be high while fasting, because it produces sugar from fat instead of lean tissue czcams.com/video/giEDadzoErs/video.html
Does the body prefernetially prefer glucose as a fuel? No, it never uses mainly glucose for fuel and using glucose for fuel is very biochemically damaging! czcams.com/video/Nf1jwMbvNxw/video.html
The hormone Leptin is an immunomodulator that keeps the body from attacking itself and obesity causes leptin resistance. Fasting very quickly reduces leptin resistance and leptin levels and one day of fasting can cut your leptin levels in half and gets your immune system working properly again!
When you move out of MTOR your body shuts down the building blocks of the cell which are used to produce organelles and proteins. This means the mechanisms needed by viruses to replicate are by and large unavailable when you are in a deeply fasted state.
It stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle foreign matter such as viruses and kill cancerous and senescent cells. AMPK does many helpful things in the body including activating the body's antioxidant defenses.
Does fasting burn muscle? In most cases no! czcams.com/video/teQIaU6wp2o/video.html
Fasting can make you gain muscle faster: czcams.com/video/5RM8GRzsIIg/video.html
Deep ketosis virtually eliminates chronic inflammation in the body. This can offset the life threatening symptoms of viral pneumonia which effectively kills you through inflammation. This also creates BHB ketones in your body, which also help your immune system and anti-oxidative system, especially in the brain. Ketones also provide an additional energy source during infection, which is critical when trying to fight off a bug. In fact you can have as much as three times the total energy available in your blood when you are in deep ketosis, or even more.
It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency and thereby making cells better able to fight off infection. Increased mitochondrial function also has the added benefit of increasing your metabolism and cancer prevention!
Fasts from 36-96 h actually INCREASE metabolic rate! czcams.com/video/BeC_gIR2Z14/video.html
Your body releases interferon which is also triggered by the body during viral attacks to shut down the replication ability of the surrounding cells and stop infections.
After 72 hours or more fasted, your body actually recycles large numbers of immune bodies and creates new ones, rejuvenating your entire system.
When you fast, this stimulates apoptosis in senescent or genetically damaged cells. This kills these cells off completely. Senescent cells are responsible for the effects of aging and are the root cause of the development of cancer. If it were possible to destroy them all it would completely stop aging and cancer. That is not possible but fasting can help limit these effects by killing off many of the affected cells and limiting the future effects of aging.
Fasting also releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth, helping a great deal with diseases like MS, peripheral neuropathy and Alzheimers.
In fact, the biochemical regulator of BDNF production is beta-hydroxybutyrate, which is the same ketone the body produces to nourish the brain while fasting.
Autophagy induced by fasting even helps hair regrow.
What breaks a fast? czcams.com/video/7aRLsCpxy3o/video.html
Dieters losing weight through intermittent fasting show greater reduction in waist size and increase in insulin sensitivity for the same weight lost and alternate day fasters were shown to lose fat while gaining muscle at the same time over a six month period.
Does fasting lower testosterone? No, it raises it and builds muscle!
czcams.com/video/fJUDucBWv4s/video.html
Fasting has been shown to increase bone marrow volume by 10% and levels of carnosine in the body in as little as a few weeks.
Fasting also increases telomere length, negating some of the effects of aging at a cellular level.
Eating one meal a day can bring most of these benefits to a lesser degree, and adding a few entire days off from eating per week will have even more effect especially when starting to feel poorly.
Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia.
Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. Those with Addison's disease may also be unable to fast without liberal use of exogenous ketones, depending on severity. If you experience extreme symptoms of some kind, especially dizziness then simply break the fast and seek advice.
Resources:
pubmed.ncbi.nlm.nih.gov/7714088/
pubmed.ncbi.nlm.nih.gov/6859089/
www.ncbi.nlm.nih.gov/pubmed/23876457
repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations
www.cell.com/cell/fulltext/S0092-8674(19)30849-9
www.ncbi.nlm.nih.gov/pubmed/25686106
www.ncbi.nlm.nih.gov/pubmed/24905167
www.ncbi.nlm.nih.gov/pubmed/10859646
www.sciencedirect.com/science/article/pii/S0005272806000223
www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/
www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7
www.ncbi.nlm.nih.gov/gene/25712
www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/
www.ncbi.nlm.nih.gov/pubmed/10232622
academic.oup.com/ajcn/article/81/1/69/4607679
www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
www.sciencedirect.com/science/article/pii/S1931312809002832
www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/
www.nejm.org/doi/full/10.1056/NEJMc2001176
pubmed.ncbi.nlm.nih.gov/23408502/
pubmed.ncbi.nlm.nih.gov/27569118/
pubmed.ncbi.nlm.nih.gov/21410865/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/
www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf
www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext
pubmed.ncbi.nlm.nih.gov/20921964/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/
faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10
www.biorxiv.org/node/93305.full
pubmed.ncbi.nlm.nih.gov/25909219/
clinical.diabetesjournals.org/content/36/3/217
europepmc.org/article/MED/22402737?javascript_support=no
onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x
www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/
www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart
holistickenko.com/vitamin-d-kidney-liver-disease/
n.neurology.org/content/88/16_Supplement/P3.090
This list compiled over months of research by the user known as Pottenger's Human on youtube but feel free to copy and paste this anywhere you like, no accreditation needed!
My channel which will always contain an updated list of fasting benefits:
czcams.com/channels/MC_ZrmTUTGdQiIwJjZq1rg.html
I have playlists on fasting and health and wellness. I also make a little commentary comment on health and fitness as well.
When I have community posts available I will make a community post with this list that has a permanent link but which will remain editable and keep a fresh copy there at all times!
Ii
I agree one of the few food based guys like this. Most are like listening to a religious program.
no kidding...it's so refreshing...reminds me of Phil Donahue days.
Yes!!
Fasting is good for me and it reduces all kinds of inflammation. I will keep fasting until my last day on this earth.
I did actually fast 42-48 hrs/weekly for 3 years. it stabilized my weight, cleared my head and I felt amazing. It requires serious discipline but itâs so worth it! I fell off the wagon during covid combined with a few other life stressors but iâm working my way back to that practice!
Did he say this was a good thing to do? So many words itâs like ok what is good?
@@veneta72 No he doesn't. Based on Dr. Longo's book and other interviews. He believes that the best approach is every day vegan diet (a lot of legumes) + 2-3 fish (smaller ones) per week and combine it with 1-4 times a year (depends on current health - once a year for healthy individual etc.) 5 days fast. But 5 days water fast is difficult for many, so he developed FMD (Fast Mimicking Diet) to help people get through it.
@@lynchs2441 Great summary!
@@lynchs2441 5 day fast are you out of your mind ? Ill start with 1 i think
@@lynchs2441 So...five days water and two days food? I don't think I can survive eating like that every day for a month, let alone years. No thanks. I'm on my OMAD and I eat whatever the heck I want and it works great for me.
I so agree with Dr. Longo's opening comments. Let's get to prevention and/or the root cause instead of treating symptoms with drugs! I've followed him for years and I love that he's from the same region in Italy as I am. I'm a licensed nutritionist but Longo is a nutritional hero!
You can get the diet out of the Mediterranean, but you can't get the Mediterranean out of the diet...
Mr Longo, I was on a high cab diet for most of my life and always struggled with weight. March 29, 2022 I was diagnosed with type 2 diabetes, I weighted 340 pounds, high blood pressure, my blood sugar was 700 , my A1C was 14 , triglycerides were over 300, HDL was over 250 and my doctor immediately put me on 100 units of insulin a day, 1000 mg of Metformin a day and I was told by a hospital dietitian to eat 35-50 g of cabs per meal to fed my insulin, omg within a space of a month I gained 40 more pounds and my diabetes was getting worse couldnât walk 400 feet without being tired or gasping for air.
I started looking up videos here on CZcams and I found videos of low cab diets , cutting sugars and intermittent fasting and long fasting.
I started by cutting all sugars and went low carb and intermittent fast every two weeks I was increasing my fasting. First I skipped my breakfast , just ate lunch and dinner , now I am currently OMED feeling amazing. Within a space of 8 months I lost 160 pounds and my a1c dropped from 14 to 5.1 within months and my doctor couldnât believe it.Now blood sugar is running between lower 70s before meals and 100 after eating. And most of the day they are lower 80s.
So I will stick with my low carb high fats ,intermittent fasting for the rest of my life, it works perfect for me. And it saved me from diabetes and itâs complications.
Shoutout to Dr Berg, Dr Jason Fung, Dr Eric Lusting, Dr Casey Means your videos saved my life.
It's great that you lost weight, and that you cut out simple carbs. However, long term you do need fiber - which is found only in plant foods.
@@k.h.6991not true. Show me the research. I can provide this just off the top⊠Before the introduction of processed Western foods, the Inuit thrived for millennia consuming an essentially carnivorous diet devoid of nearly all plant foods.
Though the traditional Inuit dietary pattern contradicts modern nutritional dogma, studies show they had robust health and remarkably low incidences of modern diseases, including heart disease, type 2 diabetes, cancer, and osteoporosis.
What kind of high carb were you eating for most of your life? Thatâs the most important question. There are different types: healthy non-obesogenic ones AND unhealthy obesogenic ones. If you gained much weight I doubt you were on the first type. Plus ate an excess of calories.
So happy for youâ€â€â€â€ keep it upâ€â€â€
Amen...I'm not sure this guy knows that he is talking about. I am doing the intermittent fasting and the ketogenic diet, and have lost 51 pounds so far. I do think my eating some occasional bread, sweet potatoes, or beans does make me feel better-- but this is usually just one meal per week. I suspect that my cheating is giving me micronutrients or helping my microbiom somehow, but I am only guessing... keep up the hard work.. It is working.
Love Longo! He is the reason why I became plant based, and as a byproduct when living a healthy lifestyle all my symptoms of pancolitis are long gone. Eternally grateful!
Great post!
@Bladerunner2043 Yep. We need to eat our species specific diet.
People eat plant based and then supplement everything they are missing from animal foods (b12, iron, protein powder, creatine, etc etc).
This is not a coherent way to develop an 'optimal diet' because it doesn't factor in the reality of your biology, it merely uses supplementation to inadequately replace what you are missing with synthetic versions of those nutrients.
@Bladerunner2043 , you didn't learn anything, did you? Your ignorance shows.
@@RILEYCLARKE LOL
Did you include any other protocols to see clear of your pancolitis other than being plant based?
Love all the discussion around the social aspects of adhering to a healthy diet. I am the only WFPB diet practitioner I know. My wife doesn't even agree. At family gatherings, many people think I am too severe or possibly some kind of "woke" weirdo, and if they can get me to "slip up" they express satisfaction and delight. Navigating this socially has been the main way I've found success in maintaining a healthy lifestyle, because these situations happen on a very regular basis. I've basically told everyone, please don't worry about me, I am responsible for what I eat and I don't want to burden you with worrying about it. If you don't like what I'm doing or you're worried that I'm not getting enough fat or protein or whatever, I'll be happy to share lots of scientific studies and evidence about this. If not, I'm happy to pursue my own path and freedom in enjoying what I like to eat for my health. That seems to be actually working. If you say, "I'm going to plan for these situations and bring my own food," I have found that isn't enough. You have to actually engage with the social opposition and in a kind way make it very clear that you have no intention of bending. There's also the fact that I've visibly lost weight and that my story includes radical health benefits like reversing high cholesterol and heart problems and various digestive issues.
Someone else the Buddha or you a man or a god? The answer,
I am awake.
Woke is good.
Or just say no thank you.
The human animal is tribal. We try to ignore this but it is as much a part of us as our feet are. Youâre experiencing tribalism in practice. Theyâre worried youâre not in their tribe anymore.
I get this when I go to family functions. Or recently when I attended a friendsgiving
Great strategy. I find that some people take delight in offering and insisting other people eat things that are clearly unhealthy. If you say no it feels like youâve insulted them and nobody should be made to feel like that.
Longo's the main man & he has the right name for the job!!
"confusion is definitely our product" well said Rich and so true...we must break this paradigm. Hands down to Dr Longo and his team....wishing this becomes FDA approved. Can you imagine a world of healthy people???
What I don't imagine is fasting approved by the FDA, as I have no respect for them.
You will be waiting a very long time. Prescription drugs are the fourth leading cause of death and all of them approved by FDA. The FDA is not about protecting peopleâs health.
Unfortunately most people won't follow it they want their quick fix
Iâd love to see a debate of those who study intermittent fasting and diet in general. There is so much contradictory information⊠should you skip breakfast or you shouldnât, shouldnât you go vegan or shouldnâtâŠ
Thanks for this Rich! Kudos to your style. I have seen countless interviews with Valter since I read of his work 4-5 years ago and your right up there with the best! As for Valter, he is really a visionary and national treasure! 15 years ago he was ignored and his work ridiculed; 5 years ago much of the medical community, including KOLâs still viewed him as a quack. Now⊠guess what ? The data is so overwhelming those same people are eating ( pun intended) their words!!! I have done a half dozen FMDs personally with remarkable results. Thanks to you both!!!
I donât always fast but when I do, I make sure to follow Dr Valter Longo.
Cool, so how do you fast? Iâve been following Prof David Sinclairâs initial advice of fasting 16/8; eating from 12pm to 8pm roughly! From what Dr Valter Longo is saying, itâs best not to go over 12 hours of fasting?!
@@andygolfsit5559
Dr. Mindy Pelz's channel covers fasting at length.
@@andygolfsit5559 Before Following Dr Longo I was also following David Sinclairâs 16/8 and OMAD, & Dr Jason Fung, but ever since I herd Dr Longo first interview on Rich Roll I started 2 meal just to play safe, I have also done my first 5 days water only fasting.
@@dawalama2177 I've been on OMAD for fifteen years with 2 hr eating window. Just my normal lifestyle, and won't change just because someone says it should be two meals.
@@polymath6475 Yes, I agree. And drop breakfast, not as he say to to eat always breakfast. And in addition, this is a part of his business, to sell this program FMD.
1:46:50 Rich, it could be that in Europe they're using less pesticides/herbicides ie glyphosate, atrazine and other endocrine disrupters, This is a common remark from gluten intolerant visitors to Europe "I risked a bagel and I was ok." Organic, regenerative farming is so critical and hardly anyone is talking about it.
Not to cause argument or even debate anybody, but Iâve been fasting regularly for over 3 years. I went from 240 with hypertension, to 175 and blood pressure in the normal range. All this without medication; just exercising and eating less/ better. Iâve not had any weight regained.
Excellent podcast Rich. Thanks for the goldmine of information and excellent questions asked đ
Such an excellent interview. I will be getting his book. Thank You !
I interviewed a nutritionist and executive chef from a renowned addictions treatment center. Shocking how much impact diet can have on the success of someone trying to be free of their addiction.
I attribute removing sugar and processed foods from my diet to quite easily quit smoking cold turkey after 37 years of at least a pack a day.
It goes hand in hand
I worked in addiction as well and being sober myself diet certainly is very impactful. I went vegan as a result of PTSD and finding Rich Roll. My mental health and stability in my life is certainly tied to the quality of my diet.
This is the one of the most technically informative videos I have ever examined. Thank you again for your efforts and skills in bringing the best most well informed guests available.
Incredible scientist! Important information delivered in an accessible way. Thank you both!
Great video Rich and i'm glad this got a ton of views. Only recently heard about Valter Longo and he seems like an awesome person.
Longo has a position about fasting that contradicts longevity expert David Sinclair. Sinclair claims that his approach of eating for one hour a day and fasting the other 23 hours is optimum, and promotes longevity. Who is right?
David looks much younger than valter. đ money is on David out living valter
They are probably both right because everyone is different and different people can tolerate longer or shorter periods of fasting. There's no way that anyone can say for sure until it has been studied more.
@@wangkenneth I think they both look great for their age, but it might be just their genetics.
I believe Dr Sinclair is right, because Dr berg agrees with him & i have had good results with IF & keto, i is obvious that to succeed in fasting without cravings you need to go keto
@@randaldurayhim Berg is a chiropractor
Thank you! I love Dr. V. Kongo! Brilliant show!
YES!!!!!!!!!! I have been waiting for this one!!!! I read BOTH of their books (Longevity Diet & Finding Ultra) while in treatment. Absolutely took my life into the atmosphere! Thank you both deeply
Same here. What luck.
Sorry, I'm 63 years, since 28 months I do much more the path of Dr. Jason Fung, that intermittent fasting is great for myself, every week a full 36 hours fast. Low carb feels fantastic for me. No more plantbased only. Everyday, thx to my dog, I walk one hour, 3 times a week in the fitness studio, rowing and walking on the incline machine. Living in Asia, and feeling healthy and good within myself
Llll
I feel horrible without protein. Plant based makes me soooooo hungry. Higher protein makes me less hungry. I do two 36-42 fast a week. Feel great. Also exercise. I too follow Jason Fung MD and Gabrielle Lyon. I am 64
Red meat makes me feel fantastic
This has to be one of my favorite episodes, if not THE. You can tell how much he loves and cares about people, through the way he simplifies his research to where anyone can understand it. đđœđđœ
you dont know what you are talking about.
Thank youu for having dr. Longo again in your podcast :)
Thank you so much for this information. It's very necessary. Blessings to All!
Omg, it's like you read my mind. My hub & I started doing IF 2 weeks ago & I just said to him yesterday" I'm gonna message RR podcast see if they could do some shows on this & I opened your podcast up to see it here with LONGO â€đŻ
So excited for this! I just purchased Longo's book and I'm intrigued!
Love this dude. Looking forward to listening soon
âLet food be thy medicine"
I love fasting 2 days a week . Been doing it for years Mondays and Thursdays..I love it. Works great for me
Muslim?
@@Cryptolorian Nope
Agreed. Those are my fast days as well during the week. Very easy to fit in to my lifestyle and family time etc
good grief Rich Roll is just so awesome!!!!! Love the content, week after week, endless insights!!!
He truly is.
I love how articulate and intelligent Rich is. He always has smart subjects and topics that are worth my time and I always look forward to learning from his guests. Another excellent interview!
my favorite scientist ever,and Rich is an excellent interviewer
Dr. Longo is very smart. I think next time he will win the Nobel Prize for his anti-aging work (2nd runner up recently).
I love the Prolon programme. I have been using the Prolon fasting mimicking every month for over a year. (I live in Europe, so I get my deliveries from Italy). I always feel so great after I use the programme. I highly recommend it. I sleep better and I feel better. I notice if I stay away from animal products my body heals so much faster after exercise. I adore Dr Longo. Thank you for this interview!
Can u do the FMD every month? I thought he said 3-4 times a year ? Thanks đ
@@blisskirtanyoga yes, for the very sickly; Iâve been very Ill with inflammation and still have some fat to lose. If I were healthy I would do it 3/4 times a year. I use it as a reset, especially if Iâm feeling unwell.
@@jbidwell605 Good for you, so glad to hear of your succeses w/âEuropean prolonâ.
Thank you, I am starting my first kit
What is this please?
..."if this channel is providing you value at all"... (quote from your intro). Rich, your podcasts are incredible. Just like yourself, your guests are amazing and I am grateful to you and them alike for sharing the invaluable knowledge and wisdom that helps us to steer, navigate and better our lives in so many ways.
I really like the style and demeanor of this interviewer; new to me and now subscribed!
Loved this ... thank you â€đđŒđ±
At 67 I've rarely eaten breakfast. I typically eat one large meal and maybe one small plant-based meal a day. I do not drink, smoke or take any medications. I've water-only fasted for 5-7 days a couple times a year for 10 years. I weigh the same as I have all of my life 5'5" 115 lb. I naturally "intermittent fast" every day which I've understood is healthy...Dr. Longo is telling us to eat breakfast and not to go more than 12 hours without food BUT to "fast" eating food 2-4 times a year for 5 days? That makes sense. I eat a varied diet of vegetables with brown rice pasta and beans/legumes but not sure I'm getting enough protein for my age so I'll need to track. My mom passed 2 years ago and had dementia so I do want to understand more about protein. Thanks for bringing us the best of the best Rich!
I am very nearly 67 and have never been one to eat breakfast.
But I have been overweight my whole life.
Yo-yo dieting had lowered my metabolism so that 800 calories per day barely holds my weight. Anything over and I am gaining. Low carb keto has been the only diet I can stick to.
I would have liked to had a better breakdown of the "low carb" studies they spoke of. Most scientific studies do not really do true low carb so đ€·
My 2 year vegetarian diet caused as total weight gain. Mostly whole vegetables, processed grains, legumes, dairy, fish maybe 2-3x monthly, and eggs (my own backyard chickens).
Along with weight gain, I had aches and inflammatory conditions that I blamed on aging. But after going keto (embracing pasture raised meats only), I lost weight of course, but all aches and pains left me, urgency incontinence disappeared, and I felt phenomenal which was a happy surprise đź.
Raw vegan sounds attractive, here, but so very restrictive. And I know this is not a complete diet without supplements. So I will stick with the low carb camp, but I like listening to the other side sometimes for informational purposes. I have much respect for both of these guys.
I would just like to clarify a few points. He did not say to not go more than 12 hours without food, it's the opposite: eat your food within a roughly 12-hour window (between early morning and early evening). This is in accordance with your circadian rhythm. Secondly, the 5-7 day fast he describes is not just random foods in reduced amounts, but rather a specific macronutrient ratio (low protein, mid-carbohydrate, high-fat) that mimicks how the body responds when you do water-only fasting. Ergo the "fasting mimicking diet".
@@minifix "I would just like to clarify a few points. He did not say to not go more than 12 hours without food, it's the opposite: eat your food within a roughly 12-hour window (between early morning and early evening)." are you serious?? not more than 12 hours without food , but to eat the food in the 12 hour window? That's exactly that, OMFG, how did people get this slooow to think- eating in 12 hour window a day means just that: not going more than 12 hours without food. Come on, it's not rocket science
@@bogdanbogdan3462 Those two statements are logically different. To "not go without food for more than 12 hours" means that you should never fast for 13h, 14h, 15h, etc. In the first statement, 12h is the upper limit.
That's why I felt the need to clarify that you can absolutely fast more than 12h, and some people should, and that as a MINIMUM you want to limit your eating window to 12h in order to gain the full effects of fasting.
One statement means 12h is the upper limit, the other means it's the lower limit. Come on, it's not rocket science.
@@minifix It doesnt make sense. You said ( well, he did) that you should eat your food in a 12 hour window and not less than that- so he's skipping lunch. In that case you cannot go more than 12 hours of fasting because you are limited by the space time continuum. He literally says DO NOT FAST FOR MORE THAN 12 HOURS. How can you defend that. This guy is selling his method.
just bought Valter's book. This is a revolutionary idea and much more applicable to everyday life. 12 hours fast - most of us can do that! Thank you Rich! ps a lot of this sentiment was expressed by Tim Ferris in 4 hour body a few years ago. great to see it reinforced again.
Thank you both so much for all this information.
great interview. will def. buy the book. I've been 99% plant based for about 8 years when I went from pre-Diabetes to Diabetes with an A1C of 6.5 I dropped it with a plant based diet, but over the years my weight has crept back on and at 74 I also have HTN and osteoporosis. SO frustrated. I think I need to read the book AND get into his clinic. I'm not so much about longevity, but about being in good health for as long as I'm here. Age without health is nothing. Was super intrigued to hear this interview.
My advice to you would be to go listen to Shawn Baker interviewing Dr. Ryan Attar. He's talking about diabetes.
Secondly, I think you are on the wrong track. Vegan diets work better than SAD, but it's not what your body needs. You can surrvive on vegan diets, but your health will suffer long term. You need to go carnivore and do some resistance training. I am 100% sure that if you do you will turn your life around.
Itâs because a vegan diet is just pure sugar. Go carnivore and zero carb if you want to get lean without killing you self with exercise
@@jaghad you couldn't possibly more wrong and it's like you haven't watched a single of those interviews with the worlds best scientists on this podcast. carnivore diet means an early grave and horrible side effects.
@@moritz1262 who told you this. All the research he is talking about are people who are combining carbs with high protein but carnivor and animal fats..there is no research on them because it s gonna affect most businesses and big pharma
I assume you know what you're doing in terms of plant based - but to be sure: do keep the daily dozen in mind. And avoid processed foods.
Personally I find that my weight inches up because I don't keep all processed foods from my plate (chocolate is my sin).
The ProLon 5-day fasting plan can be done at home and will help you reset your system as well as lose some of those pounds.
Love and thanks from Italy! :)
Couldn't agree more. I've listened to Rich and his show from the beginning. In this space, noone touches RRđ
Very interesting, and optimistic in an evidence based way, applicable at the grassroots. Iâve already shared it with someone who is exploring fasting and learning more about the science to apply to her health and that of her family.
So what are the 5 pillars of anti aging?
I fast whole of Monday and whole of Wednesday every week. It works very well for me.
Iâve tried fasting only for 12/13 hrs daily & felt no different nor did I loose any weight but as soon as I started doing 16-18 hrs daily I got results
Ya, less time to eat lol
Agree, same here
There is one variable nobody is taking under consideration. All blue zones are located in warm, sunny climates. Okinawa is literally heaven on earth. It seems like itâs a important factor that has to be added to the equation.
You are so right!
The sun gives us life! We are literally solar powered beings!
â@@shanebaird543 yet direct sunlight & its associated radiation is detrimental to our health. As with all of this I guess moderation is important.
I think it's the main factor, that and less pollution.
ââ@@shanebaird543 no ...sun gives you cancer and aging skin!
I would love to hear an interview with David Sinclair and Valter Longo head on comparison. I found some discrepancies in their recommendations. Who to believe?
I'd throw longevity MD Peter Attia into that debate.
I as well, one obvious one was he stated we shouldnât skip breakfast. I personally donât eat early in the morning. My first meal is between 11-12 pm , with a 13-16 window of intermittent fasting.
I concur. Most of these folks talk too much, but do not show curated data.
@@nelsonpozo1 Nutrigenomic researcher chiming in here: Dr. Longo is speaking to the average person with these recommendations based on the research findings. It is important to remember there exist those individuals on the tail ends of the response bell curve ...the hypo and hyperresponders. Some persons may do better skipping breakfast. But, on average, the research shows skipping dinner results in better metabolic health.
I very much appreciate David Sinclair's work, so interesting and he always references the supporting research... As does Prof Tim Spector ...
I love Longo, but I am torn with all the steps and calculations. I will follow his advice on his recommendation of 5 days of moderate fasting (I think Monthly will be best for me) and low protein and sugar of course, but more the way the Blue Zones do it. Simple and easy. Beans and veggies and some days of just eating less... Great podcast!
People in the middle east consume the most sugar of any people on the planet and they smoke a lot, yet they have the lowest rates of cancer on the planet. Some say this is because of their fasting practices.
Somebody come let me know when the research on these topics is fully exhausted, proven, replicated, and understood. At this point I literally hear the exact opposite advice with a laundry list of 'facts' for every article, app, video, and book I come across. And now skipping breakfast significantly increases the likelihood of cancer?? I'm ready to just shrug and die when I die.
Same. Every diet promoter has âfactsâ and âscienceâ on their side, yet they all say the complete opposite of each other đ
I'm with you!
Pick the one who isn't trying to sell something
It will never be fully exhausted and understood, but the science is crystal clear. I recommend not just listening to CZcams-people, but actually reading the studies. Then you'll quickly see that some people are twisting data or speak of stuff they have no clue about, and others are merely affirming what the different types of solid research concludes.
â@@minifix Yeah. The science is crystal clear about every 5 years or so, until it changes. "We now know..." I'm not saying science isn't science. I'm saying it really just is not crystal clear. Yet. I'm also not criticizing the earnest pursuit of the scientists devoting their lives to these studies, or mocking them.
Amazing discussion, Fight On âïž
This is one of the best interviews hold to valter. The sistem is expose,now cience can work in the best interest of humanity thanks
Great interview! Just a tip for subtitles, at minute 1:33:00 Dr. Longo says "Seulo, Villagrande Strisaili", that are two small village in Sardinia (Italy). Have a great day Rich! đ
Rich, I appreciate this excellent presentation with Dr Longo.
It takes a lot for someone to go against most people's concepts of diet and fasting.
But many people are desperate to feel better, especially those with health conditions or very overweight.
I just dropped enough weight to be in the overweight BMI (no longer in an obese BMI category).
I still have 35 pounds to go.
I've change my diet to 80% of calories from whole food plant-based for health reasons by increasing viscous fiber foods and eating an apple or green salad before my meals that are like the Mediterranean diet. I don't eat pasta, refined carbs, ultra-processed foods, salt, oil or added sugar. I fast 12 hours a day, 3 meals a day no snacks.
I eat 1 small potato or sweet potato a day cooled for resistant starch.
I opted to do this instead of going on a statin drug. My A1C is good.
I also began light weight training and core and hip strengthening as I'm in my early 70s. I walk 7000 steps a day presently and still work at a desk job.
My doctor thinks it's unbelievable that I'm not on meds. But I only go to her for an annual physical. My guess is she sees a lot of sick people.
Hopefully I can manage to remain healthy more years.
I am really enjoying this discussion. A lot of valuable info. Also quite interesting is that people of Hong Kong have the longest life expectancy in the world. They eat fruits and veggies yet they also eat 12oz to a lb of meat per day
Well, I don't know. I've been doing 16:8 for over 7 years now and I've never felt better. Don't plan on eating breakfast anytime soon.
I've been fasting 22hrs/day for 15 years, no sugar and low carb, fish and wagyu beef with vegetables and eggs. I'm in optimal health. There are many ways chemicals get into the body, for example toothpaste, water, etc. You really need to keep track of your interaction with plastics and chemicals.
Longevity and fasting expert dr peter attia has destroyed this breakfast study.
Greetings from afar!
Greater search is for the incorruptible, but I appreciate your wisdom & good work!
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I love this interview so much. Thank you for doing this, Rich! And thank you for the work that you do, Valter. One slightly less confused dietitian here đ
Congratulations all round for a fascinating conversation. So much happening in this space - and it's all super interesting. Curious though about Prof Longo's reference to long-term presence of Ketone Bodies NOT being necessarily conducive to longevity (around 30:15 into the conversation). Any evidence at all on this???
How does fasting cause cancer?
who did tell you?
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on which part did he said this? timestam pls?
@@qaecobitv2295 I heard it too, I was shocked, There is no link to any of the study he mentioned,. It was towards the beginning
So pumped to hear 12 hrs of fasting is a good amount. Cause that's all I can last lol. Also pumped to hear that breakfast is good and you shouldnt skip it.
i agree!
@@pannellclara 12 hours is not fasting...there is a difference between fasting and being IN a fasted state. Entering the Fasted State. A prolonged absence of food gives our digestive system a chance to rest and do cleanup. It can take many hours after your last meal to complete digestion and enter the fasted state. The time varies between individuals, but 12 hours is often suggested as an estimate
12 hours of fasting is actually time restricted eating, not true fasting.
Iâm a huge fan of Dr. Longo but Iâd need to see his citations and sponsors of any studies supporting thisâfactâregarding 12-hour fasting. The study he usually cites on gall bladder issues is many decades old.
how is 12 hours even fasting?. if you sleep for 9 hours and dont eat the last thre hours before bed thats 12 hours. lol
Super eager to hear more from Mike Fremont! When does that podcast hit!?
Longo has got to be the only fasting expert out there who has never met someone willing & able to fast more than 2 days a week. Perhaps he is really a periodic low calorie/high carb expert.
Agree
Agree. His 5 day FMD suggests there aren't a lot of people who can water fast for several days. That said, He may be thinking about the majority of people. I know one person who fasts, of the hundred or so people I know we'll enough to say they eat normally.
I appreciate how he says to taylor this diet to your needs! I have celiac disease, and just naturally am very lean so fasting seems tricky. I eat completely whole plant foods without salt or oil and exercise regularly. Thanks again, guys! Stay well :)
Two ESSENTIAL nutrients for humans to thrive fatty acids and protein both found in the animal kingdom preferably ruminant animals.Fact. Must be why so many carnivores cure their celiac and most autoimmune diseases. Fasting is beneficial unless you are on the thin side.Humans have Zero requirement for pasta ,Zero Italian or otherwise.Exercise and moderate amount of weight lifting also extremely beneficial.
Rice oats potatoes. Not that hard đ„±
I see valter longo and i upvote.
I love Dr Longo, and the FMD. I did 5 rounds and no longer have symptoms of psoriasis and interstitial cystitis. Big fan.
I have PsA but fear fasting due to my borderline underweight status.
Did you have weight avail to sacrifice in doing your fasting? ThanksâŠ
Additionally, What spacing between rounds of FMD did you provide yourself? Thanks again!
I use it once a quarter. Itâs not recommended if you are underweight. I am normal weight, so I can stand to lose a few pounds. I have no problem gaining them back after the fast. đ
I would like these podcasts to be clearly outlined first with what not to eat. Start there first because this study, that study, this cenntenarian etc would mean nothing because diet is just one part of someone's lifestyle. Then there are other factors of exercise/workouts/daily routine. Water intake, sunlight, air we breathe etc etc. Health=Diet talks are very narrow lane talk, tells us nothing. We need to look around where we live, maybe our parents or grandparents or our neighborhood folks and see how they lived longer. Follow local approaches, looking what Hunza does or a Japanese does for longevity may not apply for oneself. I have been hearing so many podcasts. My favorite is Dr. Jason Fung and Dr. Pradipkumar Janmdas. My personal take on DON'Ts are no processed foods, trying to eliminate seed oils, limit intake of fruits (seasonal fruits once a while) and no overeating.
Nice comment! There's a whole lot more that everyone agrees on than not! Good point!
I am absolutely glad to have heard this podcast. It reminds me though of the practice we used to use in the 1960s and '70s of Flushing our pigs to trigger them into ovulation and fertility. We would reduce the quality and amount of their food for several weeks and then enrich their foods and allow them to eat more. I don't think any of us thought about the impact on their longevity but no doubt it's very much related.
The danger of IF is that the Yo Yo Diet crowd misuses it in the same way they did the Low Fat Diet. This was a great interview though. I was having trouble keeping up with all the new developments and this was like a review of what I missed. I, myself, had a Care Team until recently. I only have High BP, Obesity, IBS, & Prediabetes but my PCP was forward thinking. It looks quite different from the patient's point of view than from the Clinician's. One person told me how to swap out carbs so I could have an occasional dessert. Another one failed to get me an Exercise Coach which is what I really needed. I knew more than most of them about all this from the videos I watch but they didn't mind because I don't have an attitude. They even seem to feel more free to confess their doubts about Medicine to me. I hope it helps.
I would love to be considered for upcoming studies or trials that I'd qualify for. If there's a mailing list for that or a place to apply please let me know. Thanks for the great talk and research. I look forward to reading the book!
This is informative
Very good podcast Rich . You asked the right questions and valter was very generous in sorting things out for us. Yesterday I tried some of his daily nutrient recommendations So I tried pumpernickel bread and spread hazelnut/ chocolate on it , half a Granny Smith apple and half a cup of yoghurt ( personal choice ) .Well these choices of food are so nutrient dense âŠ.I was not hungry at 12 noon , no wonder he eats breakfast and only drinks coffee at lunch time. Brilliant .đ
Sounds pretty yummy. I wonder if peanut-butter would be acceptable to Longo . . . and whether heâd have a nutritional pref btwn adding a smidgeon of honey vs sugar to put the dark cocoa powder into more appealing format.
@@eugeniebreida1583 I reckon what you propose is reasonable Eugene As long as does not increase waist circumference Dr Ted Neiman looks at peoples waist circumference, if it is not what it should be , he knows that have metabolic issues. That is critical to be sure âșïž
I would like to thank you and also ask if it is possible to bring Dr Longo and Dr Chutkan together or just invite some other expert on and explain what science says about the role of the microbiome in ageing.
Thanks for sharing. Excellent interview. I am now subscribed to your channel................................ soaking in the hot cold mineral springs water outside in the sunny south, USA
Having heard this interview and also one with Thomas Seyfried about results of waterfasting on tumors, I consider doing some 5 day waterfasts several times a year ( in addition to all the other healthy nutrition adjustments I picked up from e.g. Tim Spector).
From what I heart so far, I hope it should help to help my immune system to battle off whatever tumor cells might have been accumulating some where in my body. From this podcast I took with me that I also should go smooth on protein. So far I was more on the side to seek out more protein, whenever having done some resistance work.
I am so confused. I've done 6 day, 3 days, 2 days, 1 day fasts. OMAD, Keto (measuring ketones) and loved the results. So many doctor's on board with this approach and now this video about high cards, eat breakfast, don't fast more than 12 hours because it affects longevity. It just makes me want to say screw it. Just make healthy choices, eat healthy carbs, moderate protein and fat and just enjoy whatever results that brings because nobody seems to agree with one another. Coffee is bad, coffee is good, over and over again arguments.
I have tried fasting on a regular basis because of my restricted spending due to restricted finances, the results were amazing.
Brilliant discussion but for me it shows lack of consensus amongst those who should know. For example - I am 100% WFPB and absolutely love this way of eating. I find out now that as I get older I may need to introduce some animal products to stay healthy and to protect against Alzheimerâs - completely contrary to Dean and Aisha Sherzai who are experts in this field - they believe evidence suggests that animal products will hasten this disease. As for longevity, David Sinclair argues that we should fast for long periods daily - he personally eats one meal a day so fasts for around 20 hours daily so that he triggers autophagy. Dr Longo argues that this is damaging and will reduce lifespan rather than extend it!! So what should we do, who should we believe, who is right?? I have no idea and find this incredibly frustrating⊠I will stick to WFPB as I feel good following this regime - I had been working my way towards one meal a day but this might be damaging⊠maybe I should stop listening to podcasts!!!!
Thank you for this comment.
What concerns me most about diet related issues is how best to feed our personal spectrum of vegetarian and carnivorous micro-organisms so that there are sufficient nutrients left over for our needs.
My intuition tells me that fasting causes starved micro-organisms to feed on us.
Thank you for this - a good pointâŠ. My issue is however more with the seemingly differing advice from the experts. Both David Sinclair and Valter Longo are experts in the Longevity space and they both have very different views presumably based upon the same science. What is the layman to do⊠pick a Guru and hope?
This is a serious concern of mine after listening to this podcast. Dr. Sinclair made a strong case for IF and skipping breakfast as the easiest way to acquire more hours because itâs anchored after sleep. Now Dr. Longo states the opposite. Both cited evidence to support their claims. As someone who is not an expert in this literature, I defer to the experts, but this seems like a glaring contradiction. I understand that thereâs no one-size-fits-all protocol and that it depends on the person, but this seems like a very broad-stroke disagreement between these people. Hoping for clarity asap because Iâve been doing the IF and skipping breakfast for 6 months now.
At the end of the day, I love podcasts like this and thank Rich for facilitating this discussion.
Valter never goes beyond the research in anything he says. If a big study says skipping breakfast is bad, he says don't skp breakfast. Others like Dr. Sinclair are a little more willing to speculate based on theory and logic. I think Valter would say, we don't need to speculate, we know this works. But Valter is also more focused on getting the average person healthier and living longer. Dr. Sinclair is trying to live forever and is therefore willing to be a bit more experimental. All that being said, agreed, it is frustrating getting different recommendations from experts. You'd think we would have figured this all out by now!
@@GauraRader Nicely stated, thx
Clinical health management vs individual health management. I like that Longo makes the distinction between what "a lot" of people wouldn't be able to do long-term vs people in health distress (obesity, cancer, diabetes) who may need longer fasts and weekly 24-hour- fasts (feasting-fasting-feasting) that allow for the emergency-level improvement in health. What I remain interested in is the life of the "blue zone" people. They're not getting their meals in a box every week or so. They are making food choices available to them and perhaps, what's important is putting our respective health first dedicating the time to cook our own foods.
However, I feel like Longo and others are leaning into the "unconspired conspiracy" that we are too busy to take care of ourselves so we need powders, supplements, and meal plans in a box. If the pathway to longevity is a fasting-mimicking diet and we're all outraged by the governments, and pharmaceutical companies agreeing to keep us on medicine instead of helping us with weight loss and taking the actions to lose weight, wouldn't it be great if the recipes and instructions for fasting-mimicking meals were free, like (ironically enough) the formula for insulin? Just a thought. Thanks for this discussion. The work put into producing a quality podcast is much appreciated.
Iâm confused, so fasting is bad or good? He said intermittent increases chances of mortality? Low carb high fat also bad? Not sure what heâs advocating. Thereâs a ton of research on intermittent or OMAD LCHF that reverse diabetes.
Very good content!
Fantastic interview âLetâs start thinking about repairing systems instead of just putting Band-Aids⊠Itâs really criminalâ
Rich, you really need to have Peter Rodgers, MD on your show. His CZcams channel is amazing. Heâs going to become a regular on Chef AJâs show starting in December.
I'm not so sure I agree that skipping breakfast is bad for you. I've skipped breakfast now for over two years and have been on a plant-based diet for over a year and my health has improved tremendously. I have recovered from several chronic health problems.
Breakfast is a made up foodđ đ đ
Wonderful! Grazie, tanto!
Hi, love your show!
Fasting and training (IM distance) seem opposites. Even in a period of rest, difficult to switch from one extreme to another...
What do you think ?
Simon Hill has a couple great podcasts on fasting. I actually had been doing IF for the last two years (16/8 split) only to find out that I probably shouldnât since I have PCOS. I actually feel a lot better keeping it down to 12 hours of fasting per day and have lost weight since making the change.
How was it affecting the PCOS in a negative way by doing 16/8? Very curious!!
I felt very good following his longevity diet.
Where can I find a copy of the meta analysis mentioned a few times in this episode? (The one suggesting that time restricted eating windows of ~16hrs+ might have a negative impact on longevity.)
there is none, this guy is the only one stating that just to convince people to follow his program
Right off the bat Walter seems very common sense!!!!
Really great episode. I'm glad you raised the question of 'flour.' Does grain sprayed with glyphosate make a difference here in comparison to maybe grains not sprayed in Europe?
I always get the defensive "but I like my food" answer. đ
I culled it down to "I just like to eat differently" combined with a shrug of indifference. That seems to be easily acceptable, cause others do not feel subtly accused of anything.
But it makes me very sad for others that they insist to make themselves ill by eating "what they want".
As a general comment, I am frustrated with the variation in scientific recommendations across the board. Setting that aside however it makes sense to 'pick your expert' and stick with it. I have watched this conversation a few times now, listened to some of his interviews on other Podcasts plus watched the very old BBC Horizon episode on Fasting that Walter Longo took part in (if you are in the UK it can be found on the iPlayer). I decided to change my eating pattern to focus on a fairly full breakfast which includes lots of good proteins, carbs and fruit (I am WFPB) and then eat a light-ish supper at around 6 or 7-ish in the evening - nothing during the day other than water or the odd black coffee or green tea. I must say it's very easy to do both generally and socially. Only about 2 weeks in but I feel pretty good - I have worn a CGM for the last couple of weeks too and all is very steady (no overnight super-dips which have plagued me for years). Might stick to it and abandon all other recommendations... I guess we will see...
I'm dropping one meal a day. Bigger breakfast, lighter dinner makes more sense.
I think Longo has put in the time on studying health and longevity outcomes for different lifestyles. I feel like Sinclair is more invested in mechanisms, pathways, molecules, fascinating as it is.
I started fasting from seeing his work on Goop Lab! It has been over a year and I havenât measured my biological age, and yet I am certain it is better!
yes
After 12 months of a strict plant based diet & 16/8 IF all my blood markers improved. I didnât eat after 8pm & skipped breakfast. This is the first time Iâve heard that skipping breakfast is really bad, several other scientists have said itâs not a bad approach. Iâm a little concerned now as I havenât eaten breakfast in over 2 years
Do what works for you. They donât know everything. If the outcome is good stick to it