Valter Longo, a professor of gerontology and biological science at USC, discusses fasting and the Fasting Mimicking Diet. They delve into the impact of fasting on aging and its connection to genes, nutrients, and cancer. They also debunk nutrition notions and emphasize the importance of scientific evidence in evaluating diets.
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Quick takeaways
Fasting can help rebuild the immune system by eliminating damaged immune cells and generating healthy ones through cycles of fasting and refeeding.
The fasting-mimicking diet, consisting of specific fats, low protein, and mainly vegetables, offers potential health benefits by promoting cellular renewal and optimizing various health markers.
Deep dives
Introduction to Dr. Valter Longo's Research
Dr. Valter Longo, a professor of gerontology and biological science at USC, discusses his research on fasting and its potential benefits. His studies have included fasting mimicking diets, which involve eating a calorie and protein-restricted diet to mimic the effects of starvation. Dr. Longo's research has shown promising results in treating conditions like multiple sclerosis and type 1 diabetes by resetting the immune system through fasting. He emphasizes the importance of understanding the mechanisms behind fasting and its potential for improving health and longevity.
Importance of Refeeding in Fasting
Dr. Longo highlights the significance of the refitting phase in fasting. He explains that during fasting, the immune system is significantly lowered, and in the subsequent refeeding period, new white blood cells are generated. This cycle of fasting and refeeding helps eliminate damaged immune cells, including autoimmune cells, and replaces them with healthy ones. Dr. Longo's research shows that this approach has demonstrated success in animal models and early human trials, offering hope for the treatment of autoimmune diseases.
The Fasting-Mimicking Diet
Dr. Longo introduces the concept of the fasting-mimicking diet, which is designed to provide nourishment while still eliciting the beneficial effects of fasting. The diet involves consuming specific types of good fats, low protein, and mainly vegetables as a source of carbohydrates. It is recommended to follow this diet for five consecutive days every three to four months, depending on individual health conditions. The fasting-mimicking diet aims to promote autophagy, the process of cellular renewal, and optimize various health markers while maintaining a manageable and sustainable eating pattern.
Debunking Common Nutrition Myths
Dr. Longo challenges the ideas of everything in moderation and frequent small meals throughout the day. He argues that moderation is a vague concept that doesn't provide clear guidelines for healthy eating. He suggests focusing on a balanced diet and understanding the composition of food rather than relying on moderation alone. Additionally, he dispels the notion that multiple small meals per day are beneficial, highlighting the potential for overeating and the importance of limiting the daily eating window to prevent negative health consequences such as inflammation and cardiovascular risks.
Valter Longo is a professor of gerontology and biological science at USC and Director of the USC Longevity Institute. He is one of the foremost researchers studying fasting—developing what he calls the Fasting Mimicking Diet—and is the author of The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight. For full show notes, head to: https://www.maxlugavere.com/podcast/8-how-fasting-can-rebuild-your-immune-system-valter-longo-phdmp3
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