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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.

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.

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.

In this episode of The Drive, host Peter Attia discusses health optimization and longevity with nephrologist Dr. Jason Fung, known for his work on fasting and type 2 diabetes. Attia explains his podcast's ad-free model, emphasizing trust and the importance of sharing knowledge to improve health decisions. Fung critiques conventional diabetes treatments, advocating for fasting as a primary intervention. He argues that the traditional understanding of insulin resistance is flawed, suggesting that hyperinsulinemia, rather than insulin resistance, is the core issue in metabolic diseases. He uses analogies, such as comparing insulin's role to a suitcase that becomes too full, to illustrate how excess insulin leads to complications like fatty liver and pancreatic issues. The conversation shifts to the role of the kidneys in metabolic disease, with Fung explaining how they serve as early indicators of health issues due to their high blood flow and filtration capabilities. He emphasizes the importance of monitoring kidney function and the implications of insulin resistance on kidney health. Fung shares insights on fasting, describing it as a powerful tool for reversing type 2 diabetes and improving overall health. He notes that many patients experience significant improvements in their conditions through fasting, often without the need for medications. He discusses various fasting protocols, including longer fasts and time-restricted eating, and highlights the psychological and physiological benefits of these practices. Attia and Fung also touch on the challenges of implementing dietary changes, particularly in culturally diverse populations, and the importance of creating supportive environments for patients. They discuss the potential benefits of fasting for healthy individuals, suggesting that periodic fasting may help prevent chronic diseases associated with hyperinsulinemia. The episode concludes with a discussion on the need for a paradigm shift in understanding metabolic health, emphasizing that fasting and dietary interventions can be effective strategies for managing and preventing chronic diseases. Fung advocates for a more individualized approach to treatment, recognizing that different patients may respond differently to various interventions.

In this episode, Dr. Pradip Jamnadas discusses the benefits of fasting, emphasizing its potential to reverse aging, reduce chronic inflammation, and combat various diseases. He notes that fasting is often overlooked by traditional medicine due to misconceptions and a lack of understanding of its biochemical effects. Dr. Jamnadas highlights three main benefits of fasting: breaking food addiction, achieving metabolic flexibility, and improving hormonal balance, which can lead to better health outcomes for conditions like coronary artery disease and obesity-related diseases. He critiques the traditional calorie model of weight gain, advocating instead for a hormonal model that emphasizes the role of insulin and the impact of processed foods on our metabolism. Dr. Jamnadas explains that high insulin levels can lead to various health issues, including hypertension and cognitive decline, and stresses the importance of addressing insulin resistance through dietary changes and fasting. The conversation also touches on the historical context of fasting in various religions and its scientific backing. Dr. Jamnadas shares his personal journey into fasting, driven by his experiences as a cardiologist and the need to understand why some patients continued to experience heart issues despite following conventional advice. He discusses the detrimental effects of ultra-processed foods and vegetable oils, which are often marketed as healthy but contribute to inflammation and chronic disease. Dr. Jamnadas encourages a return to whole foods and traditional cooking methods, emphasizing the importance of dietary fiber and gut health. Fasting is presented as a powerful tool for improving health, with Dr. Jamnadas advocating for gradual implementation to help patients overcome food addiction and cravings. He advises monitoring blood pressure and glucose levels, especially for those on medications, and emphasizes the need for medical supervision during extended fasts. The episode concludes with Dr. Jamnadas expressing his commitment to educating others about fasting and its benefits, as well as his plans to expand his practice to include lifestyle medicine. He highlights the interconnectedness of diet, mental health, and overall well-being, urging listeners to consider the holistic nature of health.

Fasting is not merely a weight loss strategy; it fundamentally alters cellular mechanisms that promote longevity. When fasting, insulin levels drop, allowing the body to mobilize fat stores for energy, primarily through ketogenesis. This metabolic shift enhances energy production and can lead to improved physical and mental resilience. Fasting induces hormetic stress, which can stimulate the release of brain-derived neurotrophic factor, promoting neuroplasticity and cognitive function. Additionally, fasting increases growth hormone production, aids in muscle maintenance, and initiates autophagy, where the body cleans up cellular debris, including old mitochondria. The process of fasting can be challenging initially, as individuals may experience cravings and withdrawal symptoms from food addictions. Gradual adaptation is essential, starting with intermittent fasting or meal skipping, which empowers individuals to recognize their body's signals and build metabolic flexibility. For those with obesity, a structured approach to fasting, such as a three-day water fast, can be beneficial after they have acclimated to shorter fasting periods. Medical supervision is crucial for individuals on medications like insulin, as fasting can lead to hypoglycemia. Monitoring blood pressure and glucose levels is also recommended during fasting. The conversation around fasting should focus on its potential health benefits rather than the fear of starvation, as the body is designed to adapt to periods without food. Dietary changes, particularly reducing processed foods and increasing whole foods, are vital for successful fasting. The emphasis should be on nutrient-dense foods that support metabolic health. The concept of personalized nutrition is highlighted, as individual responses to foods can vary significantly. For instance, some may thrive on high-fat diets, while others may not. The discussion also touches on the importance of polyphenols and their role in health. Foods rich in polyphenols, such as fruits and vegetables, can positively influence gut health and overall well-being. The quality of food, including the sourcing of animal products, is emphasized, as it can affect nutrient density. Biological age, as opposed to chronological age, reflects the physiological state of an individual and can be influenced by lifestyle choices, including diet, exercise, and sleep. Interventions aimed at improving biological age can lead to enhanced health span and longevity. The study discussed involved a structured eight-week program focusing on diet, sleep hygiene, exercise, and stress management, with participants experiencing significant improvements in their biological age markers. Overall, the integration of fasting, personalized nutrition, and lifestyle modifications can lead to substantial health benefits, including improved metabolic function, cognitive health, and longevity.

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.

Visceral fat is not merely about looks; it’s a gateway to inflammation, insulin resistance, and heart disease, and a growing medical approach centers on fasting as the fastest route to shed it. A world-leading cardiologist with decades of experience explains how repeated carb intake keeps insulin high, promotes visceral fat, and fuels artery disease. He emphasizes that after about 12 hours of fasting, the body begins pulling stored fat from the belly first, a process he uses to reverse metabolic derangements. The conversation then shifts to how modern living disrupts fasting physiology, contributing to a cascade of inflammatory signals, fatty liver, and a skewed lipid profile that can culminate in heart attacks even in younger patients. He maps a chain from gut health to heart disease, highlighting how insulin-driven visceral fat and ectopic fat around organs inflame blood vessels. A key diagnostic thread is insulin testing, because many patients exhibit high insulin with normal glucose, a sign of insulin resistance that predates diabetes and accelerates cardiovascular risk. Fasting emerges as a powerful instrument: from 12-hour fasts to 18:6 schedules, with more aggressive regimens for those with diabetes or obesity, such as weekly 48-hour fasts or occasional three-day water fasts, followed by one meal a day. He also notes that ketosis and autophagy make cells more efficient, produce ketones as fuel, and can boost brain function and growth hormone, while the body cycles between fed and fasted states to preserve muscle when properly managed. The discussion then turns to the gut as the main driver of cardiovascular inflammation. A disrupted microbiome, leaky gut, and mold exposure are described as contributors to fatty liver and coronary plaque, with the liver and gut coordinates measured by inflammatory markers and coronary calcium scoring. Rebalancing the microbiome—through high-fiber diets, fermented foods, and specific prebiotic supplements—can dampen systemic inflammation and slow plaque progression. He advocates vitamin D3 and K2 to optimize calcium handling, cautions against routine calcium supplements, and endorses omega-3s and nattokinase to modulate clotting. Beyond diet, he explains vagus nerve hacks—breathing exercises, cold exposure, humming, and even eye movements—that enhance parasympathetic activity, improve heart rate variability, and support gut-brain communication. He stresses that sleep and stress management are essential for gut health and heart protection.

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.

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.