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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?

In this episode of the Ultimate Human podcast, Gary Brecka discusses the benefits of 3-day water fasting, emphasizing its historical significance and health advantages. He introduces his free guide on water fasting available at ultimatehuman.com. Fasting has been linked to improved mental clarity, cellular repair, and longevity. Key physiological changes occur during fasting, including fat burning, autophagy activation, and increased human growth hormone levels. Brecka encourages listeners to consult their doctors before starting a fast and invites them to join his upcoming 3-day water fast challenge on December 19-21.

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.

In this episode of the Tim Ferriss Show, Tim interviews master illusionist and endurance artist David Blaine, discussing his unique experiences and insights. Blaine shares his record-setting breath-hold of 17 minutes and his extreme endurance feats, including surviving 44 days without food in a plexiglass box and spending over 63 hours encased in ice. He reflects on the influence of Primo Levi's writings, emphasizing the importance of perspective and gratitude in life. Blaine recounts his childhood experiences with asthma and how they shaped his resilience. He discusses his fascination with cold exposure, inspired by figures like Wim Hof, and the mental techniques he learned to endure extreme conditions. The conversation touches on the significance of fasting, drawing parallels to Kafka's *The Hunger Artist*, and how it alters perception. Tim and David also explore the psychology behind magic, the importance of connection with audiences, and the lessons learned from notable figures like Jack Nicholson. Blaine emphasizes the value of treating everyone equally, regardless of status, and shares his journey of honing his craft through relentless practice and curiosity. The episode highlights Blaine's passion for magic and storytelling, his mother's influence on his life, and his ongoing quest for personal growth and understanding. As he prepares for a new tour, Blaine expresses his desire to create a magic show that resonates deeply with audiences.

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.

Fasting is a biological tool that can unlock your body's power—when conditions are right. Pregnancy or breastfeeding makes fasting unsafe, and other health stresses can worsen it. For women with PCOS, intermittent fasting may improve androgen balance and menstrual regularity, while chronic stress, insomnia, or adrenal issues argue for caution. Your biology and health status decide whether fasting helps. Timing matters: during the follicular phase (days 1–14) insulin sensitivity is higher, while in the luteal phase (days 15–28) insulin resistance rises and cravings grow. Fasting types include time-restricted eating, the 52-method, and alternate-day fasting. Time-restricted eating fits meals into a daily window and can aid sleep and insulin balance. Water fasting is most intensive and carries risks of nutrient gaps, electrolyte imbalance, and fatigue. The aim is a sustainable, body-responsive approach.