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Dr. Valter Longo, a professor at USC and creator of the fasting mimicking diet (FMD), discusses the impact of diet on longevity and health. He emphasizes the significance of blue zones—regions where people live exceptionally long lives—highlighting genetic factors and lifestyle choices such as diet and exercise. Longo's research indicates that calorie restriction can extend lifespan, but the FMD offers a more accessible alternative, allowing individuals to reduce caloric intake without severe restrictions. The FMD lasts five days, consisting of low-calorie, plant-based foods that trigger autophagy, a process where the body cleanses and regenerates itself. Longo notes that this diet can lead to significant health improvements, including reduced inflammation and better metabolic markers. He suggests that individuals could benefit from doing the FMD three to four times a year. Longo's studies show promising results for various diseases, including diabetes and cancer, with many patients experiencing reduced symptoms and improved health outcomes. He believes that the FMD can help rejuvenate the immune system and promote multi-stem regeneration across different organs. Longo advocates for a balanced approach to diet, emphasizing low sugar intake and whole foods, while also acknowledging the importance of physical activity and sleep for overall health.

The episode brings together three leading voices in the fasting conversation—Alan Goldhamer, Valter Longo, and Michael Greger—to explore optimal longevity protocols. The discussion centers on differentiating fasting styles: water-only fasting, time-restricted eating, intermittent fasting, and the fasting-mimicking diet (FMD). The guests emphasize that timing is crucial, with early time-restricted feeding (eating within a 12–hour window) generally safer and more effective than longer fasts or skipping meals inconsistently. They describe TrueNorth’s medically supervised water-only fasting as a rigorous, personalized process that ranges from five to forty days, followed by careful recovery, with ongoing monitoring of blood work and electrolytes to ensure safety. In contrast, fasting-mimicking diets offer a less intense, home-based alternative that can yield similar metabolic signals without complete abstinence from food, making it more broadly accessible. The conversation acknowledges that while intermittent fasting patterns can aid weight loss and metabolic health, they do not always translate into the disease-reversing benefits seen with prolonged water-only fasting, particularly for conditions like hypertension and insulin resistance. Longo’s program uses plant-based, low-calorie cycles to induce a fasting-like state, while the panel notes that visceral fat and insulin sensitivity are key levers in chronic disease risk. The panel delves into why visceral fat mobilization during fasting matters more for health than overall weight loss, highlighting how fasting can reduce inflammatory markers and rewire metabolic pathways. They also touch on safety considerations for patients on medications, the importance of a team approach (doctor, dietitian, molecular strategist), and the reality that not everyone is a suitable inpatient candidate. Throughout, the participants stress a practical, evidence-informed path: 12 hours of daily fasting as a safe baseline, occasional extended fasting under supervision, and periodic fasting-mimicking cycles to balance feasibility and efficacy. The discussion rounds out with personal practice, safety caveats, and a hopeful view of fasting as a tool to repair underlying causes of disease rather than merely manage symptoms. ” topics - Fasting protocols for longevity and disease reversal - Water-only fasting vs. fasting-mimicking diet - Time-restricted eating and circadian biology - Visceral fat, inflammation, and metabolic health - Safety, monitoring, and medical supervision in fasting - Dietary patterns and lifestyle factors for aging well otherTopics - Public uptake of fasting in mainstream medicine - Role of medications during fasting transitions - The Daily Dozen and plant-based nutrition philosophy - The potential future of fasting-related pharmacology booksMentioned How Not to Diet; Can Fasting Save Your Life?

Fasting plays a significant role in optimizing health and potentially increasing longevity by activating autophagy, a process where the body breaks down old, dysfunctional proteins for energy. This mechanism is crucial for rejuvenation, especially as we age, since excessive growth can lead to diseases like cancer. Fasting reduces nutrient sensors like insulin and mTOR, which are linked to growth signaling, thereby potentially lowering cancer risks associated with insulin-sensitive cancers. Caloric restriction, a well-established method for increasing longevity in animal studies, suggests that eating less can extend lifespan. However, in humans, the challenge lies in maintaining proper nutrition while restricting calories. Fasting can naturally impose caloric restriction, allowing the body to enter repair mode without the complications of traditional dieting. The conversation also highlights the importance of understanding the hormonal responses to different foods rather than merely focusing on calorie counts. Hormones dictate whether the body enters growth or repair mode, making the quality of food consumed critical. The societal emphasis on willpower and calorie counting often leads to blame for obesity, overlooking the systemic issues at play. Dr. Fung emphasizes the need for supportive structures and community in adopting fasting practices, as emotional and social factors significantly influence dietary habits.

Dr. Valter Longo discusses his research on aging and the effects of fasting on health. He highlights that starving cells can protect normal cells while sensitizing cancer cells to chemotherapy. His early studies involved calorie restriction and its benefits, leading to insights on the role of fasting in longevity. Longo explains that fasting can regenerate the immune system by eliminating damaged autoimmune cells and replacing them with healthy ones. He emphasizes the importance of a fasting-mimicking diet, which balances nutrient composition to promote health. Longo also critiques common dietary advice, advocating for fewer meals and cautioning against prolonged fasting, which can increase health risks.

Dr. Valter Longo, a leading researcher in longevity and fasting, discusses the alarming rates of obesity—60% in Europe and 75% in the U.S.—and the potential for extending human lifespan through dietary interventions. He emphasizes that making individuals biologically younger could lead to longer, healthier lives, suggesting a possible lifespan extension from 80 to 120 years. Longo highlights the significance of the fasting mimicking diet (FMD) and its applications in cancer treatment, particularly in conjunction with chemotherapy and immunotherapy. He notes that fasting can positively influence the biological clock, lifestyle diseases, and cancer prevention. His latest book, *Fasting Cancer*, explores these themes in depth. He expresses concern over recent NIH funding freezes, which could hinder critical research, particularly in non-pharmaceutical interventions like fasting and dietary changes. Longo stresses the importance of funding for clinical trials, which are essential for validating the efficacy of non-drug therapies. In discussing fasting strategies, Longo advocates for a 12-hour fasting window daily, which he believes is manageable and effective. He argues that this approach is safer and more sustainable than more extreme fasting methods, such as alternate-day fasting. He also emphasizes the importance of a plant-based diet, particularly the FMD, which is low in calories and high in healthy fats, for various diseases, including diabetes and cancer. Longo explains that the FMD mimics the effects of fasting while allowing for some caloric intake, thus promoting cellular regeneration without the adverse effects of prolonged starvation. He notes that fasting can activate stem cells and enhance the body’s ability to repair itself, which is crucial in treating diseases like diabetes and cancer. He acknowledges the complexity of dietary needs, particularly regarding protein intake, and suggests that a low-protein diet may be beneficial for longevity, especially in younger populations. However, he recognizes that older adults may require more protein to maintain muscle mass. Longo discusses the potential of AI in cancer treatment, particularly in identifying escape pathways in cancer cells and optimizing treatment protocols. He expresses caution about the rapid development of AI technologies, emphasizing the need for regulation to prevent unforeseen consequences. In conclusion, Longo encourages a holistic approach to health that includes dietary changes, fasting, and personalized medicine, while remaining cautious about the implications of new technologies in healthcare. He invites readers to explore his work further through his foundation and social media platforms.

In this episode, Rich Roll interviews Dr. Alan Goldhamer, a pioneer in plant-based nutrition and founder of True North Health Center, focusing on the benefits of medically supervised, water-only fasting. Dr. Goldhamer explains that fasting involves complete abstinence from all substances except water, typically lasting from 5 to 40 days, and is effective for treating chronic diseases. He highlights that over 70% of adults in the U.S. are overweight, attributing this to the consumption of hyper-concentrated food additives like salt, oil, and sugar, which disrupt the body's satiety mechanisms. Dr. Goldhamer emphasizes that health results from healthful living, advocating for a whole plant food, SOS-free diet. He notes that while intermittent fasting and other fasting-mimicking diets can be beneficial, they may not be sufficient for individuals with specific health issues. Prolonged water-only fasting, in contrast, can lead to significant improvements in conditions like hypertension, type 2 diabetes, and autoimmune diseases. The discussion also covers the physiological effects of fasting, including the preferential loss of visceral fat, which is linked to various chronic diseases. Dr. Goldhamer explains that visceral fat produces inflammatory substances that contribute to health issues, and fasting can help mobilize and reduce this fat effectively. He shares success stories from True North, including patients with conditions like Hashimoto's thyroiditis and psoriasis, who experienced significant improvements through fasting and dietary changes. Dr. Goldhamer stresses the importance of lifestyle changes post-fasting to maintain health benefits, as reverting to unhealthy eating can lead to symptom recurrence. The episode also touches on the challenges of societal pressures regarding diet, the importance of finding supportive communities, and the need for a shift in the healthcare system to integrate fasting and plant-based diets into standard practices. Dr. Goldhamer concludes by encouraging listeners to adopt healthful living practices, emphasizing that health is achievable through commitment to diet, exercise, and stress management.

The primary reason people experience health issues is the "pleasure trap," which can be escaped through fasting. Alan Goldhamer discusses misconceptions surrounding long-term medically supervised water fasting, emphasizing that fasting is a biological adaptation that allows humans to survive without food for extended periods. Unlike chimpanzees, humans can convert their brain's energy source from glucose to fat, enabling longer fasting durations. Fasting can reverse the effects of dietary excess, which leads to obesity and metabolic syndrome, increasing vulnerability to diseases like cancer and heart disease. Goldhamer explains that medically supervised fasting creates optimal conditions for the body to heal itself. While intermittent fasting is beneficial for most, medically supervised long-term fasting is not suitable for everyone and requires thorough medical evaluation. He highlights that fasting can lead to significant health improvements, including weight loss and reductions in visceral fat, particularly in individuals with metabolic syndrome. He also notes that fasting can benefit healthy individuals, potentially yielding greater biomarker changes than in sick individuals. Goldhamer addresses concerns regarding fasting for women in their prime fertility years, stating that fasting can help with conditions like polycystic ovarian syndrome. He emphasizes the importance of proper re-feeding after fasting to avoid complications. Goldhamer advocates for a whole plant food SOS-free diet, arguing that oils, including olive oil, should be avoided as they contribute to dietary excess. He encourages listeners to try a 16-hour daily fast and emphasizes the importance of lifestyle changes for long-term health. Overall, fasting is presented as a powerful tool for health improvement, particularly when combined with a healthy diet and lifestyle.

The discussion centers around the evolutionary perspective of cancer, emphasizing that it is not solely a genetic disease but significantly influenced by environmental factors. The host explains Darwin's concept of natural selection using the example of Galapagos birds with varying beak sizes adapted to their food sources. Similarly, cancer develops through chronic damage to cells influenced by environmental conditions rather than just genetic predisposition. For instance, breast cancer rates can dramatically increase when a Japanese woman moves to the U.S., highlighting the role of environment. Research indicates that tobacco smoke accounts for approximately 35% of cancer cases, while diet contributes around 30%. The host notes that obesity, particularly hyperinsulinemia, is a major driver of cancer, with the World Health Organization identifying 13 cancers related to obesity. The conversation shifts to the importance of understanding dietary impacts on cancer, revealing that traditional views on vitamins and dietary components have not proven effective in preventing cancer. Fasting and caloric restriction are discussed as methods to improve metabolic health and potentially extend lifespan. The host explains that fasting activates autophagy, a process that removes damaged cellular components, promoting rejuvenation. This aligns with the idea that reducing insulin levels through dietary changes can lower cancer risk, as cancer cells thrive on insulin and glucose. The conversation transitions to the historical understanding of cancer, outlining three paradigms. The first paradigm views cancer as excessive cell growth, leading to treatments focused on killing cells. The second paradigm identifies genetic mutations as the cause of cancer growth, but this approach has limitations due to the complexity and variability of genetic mutations across different cancers. The third paradigm introduces an evolutionary ecological perspective, suggesting that cancer cells revert to survivalist behaviors akin to single-celled organisms when faced with chronic environmental stressors. The host emphasizes the need for a supportive environment and community to facilitate healthier behaviors, particularly regarding diet and fasting. They advocate for structural changes in workplaces to eliminate unhealthy snacking and promote healthier eating habits. Overall, the discussion highlights the importance of understanding cancer as a complex interplay of genetics, environment, and evolutionary biology, encouraging proactive lifestyle changes to mitigate cancer risk.

Fasting emerges as a powerful medical tool in this conversation, with Dr. Alan Goldhammer arguing that water-only fasting can reverse hypertension, rebalance insulin resistance, and reset the gut. Over four decades, he has guided thousands to health by using one of humanity’s oldest healing practices, including a landmark study in which 174 consecutive patients with high blood pressure normalized their readings without medication. He describes fasting as complete abstinence from all substances in a resting state, emphasizing that rest minimizes lean-tissue loss while maximizing fat loss. He distinguishes water fasting from juice fasting, noting that the latter is a modified diet, and he asserts that the most dramatic metabolic changes—BDNF increases, autophagy, and improved brain function—often accompany fasting just as they do with exercise. He also stresses that the goal is to avoid dietary excess, not merely to restrict calories. Mechanistically, the dialogue traces the fasting sequence from glycogen depletion after about a day to a brain that switches from glucose to ketones as a primary fuel, with beta-hydroxybutyrate supporting cognitive stability and elevated BDNF. Autophagy is introduced as housekeeping cellular cleanup, while visceral fat—tied to inflammation, heart disease, and diabetes—sheds first during a fasting window and continues to decline with refeeding. The conversation links these changes to a broader shift away from processed foods that load the brain with dopamine-boosting salt, oil, and sugar, and toward a whole-plant SOS-free diet. Intermittent fasting and time-restricted feeding are offered as practical tools: avoid eating within three to four hours of sleep, extend the fast to sixteen hours when possible, and tailor the feeding window to individual needs, activity, and caloric goals. Clinical outcomes anchor the discussion: hypertension can normalize with two weeks of fasting, and long-term follow-ups show many maintain normal blood pressure off medications after refeeding and lifestyle changes. Lymphoma and polycystic ovarian syndrome appear responsive, with case reports and series indicating tumor regression and improved reproductive function during and after fasting. Beyond disease, healthy individuals may gain reduced visceral fat and lower cholesterol, though shorter fasts are suggested for prevention. Safety remains essential: patients are screened, monitored, and refeed gradually to avoid refeeding syndrome, and long-duration fasts require supervision. The broader message is that fasting reshapes physiology and behavior, including taste perception and reward pathways, helping people reset habits toward a plant-based, SOS-free lifestyle.