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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?

Diabetes, heart disease, cancer, and Alzheimer's are major health threats, with diabetes increasing the risk of the others. Regular intermittent fasting can lower diabetes risk. In a discussion on fasting, Dave Asprey emphasizes its psychological aspects, noting that the body's instinct to eat can make fasting challenging. He shares his personal struggles with weight and hunger, highlighting that fasting can be manageable and beneficial when approached correctly. Fasting extends beyond food; it can include abstaining from alcohol, sex, or even social media. Asprey explains that overcoming the fear of hunger can lead to emotional stability and resilience. He discusses the importance of understanding fasting's effects on women, noting that over-fasting can lead to hormonal issues, unlike men who may not experience these effects as quickly. He outlines different fasting stages, starting from post-meal fasting to longer fasts, emphasizing the health benefits such as improved blood sugar regulation and anti-aging effects through mitochondrial health. Asprey encourages a balanced approach to fasting, advocating for flexibility and community support to enhance the experience. He believes fasting can empower individuals, reduce anxiety, and foster a sense of connection, especially during challenging times like a pandemic. For more insights, he invites listeners to visit fastthisway.com for resources and community engagement.

Fasting can be beneficial or detrimental, depending on how it's practiced. Skipping breakfast is particularly risky, as studies show it correlates with increased mortality and health issues like diabetes and cardiovascular disease. Valter Longo emphasizes that breakfast should not be skipped, suggesting that lunch might be a better meal to omit. He notes that centenarians often consume a substantial breakfast, typically consisting of healthy options like yogurt or bread, rather than sugary cereals. Longo discusses the potential negative effects of prolonged fasting, such as increased risks for gallstones and metabolic issues. He highlights that the fasting mimicking diet (FMD) can provide benefits similar to fasting without the downsides. This diet is designed to trick the body into a fasting state while still providing essential nutrients. He shares anecdotes of patients, including a physician who reversed diabetes and hypertension through the FMD, illustrating its effectiveness. Longo also mentions the importance of refeeding after fasting, emphasizing that nourishment is crucial for maintaining health and longevity. The conversation touches on the role of genetics in longevity, with Longo cautioning against generalizing from exceptional cases. He advocates for a balanced diet rich in whole foods, legumes, and healthy fats, while being mindful of refined carbohydrates and sugars. Longo also addresses the importance of physical activity, recommending at least an hour of walking daily, and discusses the psychological benefits of facing challenges, such as fasting. He concludes by encouraging a focus on foundational lifestyle changes before considering supplements or medications for longevity.

Welcome to the Huberman Lab Podcast. I'm Andrew Huberman, a Professor of Neurobiology and Ophthalmology at Stanford. Today, we discuss fasting and its impact on health and wellbeing, including physical and mental aspects. Intermittent fasting, or time-restricted feeding, involves eating during specific periods each day. Most people unknowingly practice some form of intermittent fasting by not eating during sleep. We will explore how different fasting schedules affect weight loss, fat loss, muscle maintenance, organ health, inflammation, cognition, mood, and lifespan. A recent study published in Cell Metabolism found that higher resting blood glucose levels in humans correlate with increased mortality as people age. This contrasts with findings in mice, where lower blood glucose is associated with mortality. This highlights the importance of distinguishing between studies conducted in humans and those in animals. I aim to provide accessible information about science and health tools. Today, I will discuss mechanisms and practical tools for implementing fasting without strict adherence to feeding schedules. For instance, there are ways to mitigate negative effects of occasional deviations from a strict eating window. One key finding is that fasting can improve liver health and reduce inflammation. When we eat, blood glucose and insulin levels rise, while fasting lowers them. The timing of meals is crucial; eating during active phases of the day is beneficial, while late-night eating can be detrimental. Research indicates that restricting food intake to specific windows can enhance liver health and metabolic function. For example, studies show that mice on a time-restricted feeding schedule maintain or lose weight, while those with constant access to food become obese and unhealthy. The ideal feeding window is generally around eight hours, but individual preferences and lifestyles matter. It's essential to avoid food for at least one hour after waking and for two to three hours before bedtime. This allows for optimal metabolic health and supports the body's natural circadian rhythms. Recent literature suggests that time-restricted feeding can lead to improved insulin sensitivity and fat loss. However, shorter feeding windows may lead to overeating. The eight-hour window is often recommended for balancing health benefits and social schedules. For those focused on muscle maintenance, consuming protein early in the day may enhance muscle growth due to the timing of protein synthesis. Transitioning to a new feeding schedule should be gradual, allowing the body to adjust. In summary, the ideal intermittent fasting schedule involves an eight-hour feeding window, avoiding food after waking for at least one hour and before bed for two to three hours. Regularity in meal timing is crucial for maximizing health benefits. Individual variations exist, and some may require different approaches based on their lifestyle and health goals. For further exploration, I recommend resources like My Circadian Clock and the Zero app to help track feeding windows. Remember, the relationship between when you eat and your overall health is significant. Thank you for your interest in science and health.

Fasting is often misunderstood as an effective fat loss tool, but it is not ideal for that purpose. While fasting has historical significance and is practiced in various cultures and religions, its popularity stems from its simplicity rather than its effectiveness for weight loss. Many people gravitate towards fasting because it offers a straightforward rule: restrict food intake, leading to weight loss. However, this approach can foster unhealthy eating behaviors, such as binge eating after fasting periods. Fasting can be beneficial for detachment from food and self-reflection, helping individuals confront their emotional relationships with eating. It may also serve as a reset for those with digestive issues. Trainers emphasize that fasting should not be used as a weight loss strategy, as it often leads to muscle loss and does not promote sustainable health. Instead, fasting should be approached with intention, focusing on personal growth rather than calorie restriction.

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 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.

High fasting insulin levels hinder weight loss despite calorie restriction and exercise. Intermittent fasting aligns with our ancestral health, promoting metabolic flexibility. Historically, food scarcity necessitated periods without eating, contrasting with today's constant food availability. Frequent eating and poor food choices contribute to metabolic diseases, with 88.2% of Americans being metabolically inflexible. The overconsumption of processed carbohydrates and unhealthy fats, like seed oils, exacerbates this issue. Cynthia Thurlow emphasizes the importance of both what and when we eat, advocating for reduced meal frequency and prioritizing protein intake. She highlights the hormonal dysregulation affecting weight loss resistance, asserting that simply counting calories is overly simplistic. Intermittent fasting enhances metabolic flexibility, allowing the body to utilize stored fat for energy, leading to improved health markers and cognitive function. Thurlow suggests starting with a protein-focused meal to break a fast and advises against snacking. She discusses the importance of aligning eating patterns with circadian rhythms, recommending earlier meals for better insulin sensitivity. The recent New England Journal of Medicine study on time-restricted feeding has sparked debate, but Thurlow argues that its flawed methodology does not undermine the benefits of intermittent fasting. Ultimately, she encourages flexibility in fasting practices and emphasizes the need for individualized approaches to nutrition and meal timing.

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.

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 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.