on Longevity with a Low Protein and Fasting Mimicking Diet
Aug 16, 2023
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The podcast discusses the nine recommendations of 'The Longevity Diet,' including a pescatarian diet and low protein intake. They explore the link between IGF-1 and cancer, criticize fasting, and discuss the benefits of caloric reduction and fasting for longevity.
The book 'The Longevity Diet' by Valter Longo promotes a low protein diet and fasting mimicking diet as strategies for longevity, but these recommendations lack solid scientific evidence and overlook other factors that contribute to cancer development.
The argument that higher levels of IGF-1, a growth hormone, increase the risk of cancer is oversimplified, as IGF-1 plays a role in various bodily functions and short-term elevations after meals or resistance training do not equate to continuously elevated levels associated with cancer development.
Deep dives
Overview of the Longevity Diet
The Longevity Diet by Volter Longo is a book that explores the concepts of low protein diets, cancer, and longevity. While some recommendations align with principles of nutrition, such as consuming a variety of foods and avoiding processed foods, others are questionable. For instance, the suggestion of following a Pescatarian diet may be beneficial for some individuals, but avoiding all animal products is not necessary for health. The book also promotes prolonged fasting, which involves consuming a low-calorie fasting mimicking diet for five days twice a year. However, there is no solid evidence to support the idea that this approach is superior to simply cutting calories. The argument that protein intake raises cancer risk is oversimplified, as IGF-1 is not solely responsible for cancer development. Moreover, studies have shown variability in associations between protein intake and cancer. Overall, the book lacks sufficient evidence to prove that the specific recommendations will lead to longevity.
The Link Between IGF-1 and Cancer
The book suggests that higher levels of IGF-1, a growth hormone, increase the risk of cancer. However, research indicates that IGF-1 levels are not responsible for the development of most cancers, except for colon cancer. A Mendelian randomization study found a small increased risk of colon cancer associated with IGF-1 genes. However, the relationship between IGF-1 and cancer is complex, as IGF-1 plays a role in various bodily functions, including muscle growth. Studies have shown that short, acute elevations of IGF-1 after meals or resistance training do not equate to having a continuously elevated baseline level associated with cancer development. Therefore, the argument that low protein diets are necessary to reduce IGF-1 levels and prevent cancer is not well-supported.
The Controversy Surrounding Protein Intake and Cancer
The Longevity Diet recommends low protein intake to decrease cancer risk. However, the evidence regarding protein consumption and cancer is inconsistent. While one study found an association between higher protein intake and increased death and cancer risk in individuals aged 50-65, meta-analyses of association studies did not show a clear relationship. Additionally, the studies did not distinguish between types of protein, such as animal or plant-based sources. Claims that low protein diets decrease cancer risk lack solid evidence and overlook other factors that contribute to cancer development. Overall, the association between protein intake and cancer is complex, and no conclusive evidence supports the notion that low protein diets are necessary for longevity.
Prolonged Fasting and Its Limitations
The book recommends a fasting mimicking diet, involving a period of prolonged fasting for five days, twice a year. However, the benefits of this approach are questionable. Clinical trials have shown that fasting mimicking diet is not significantly different from simply cutting calories. The diet may induce short-term changes in weight and certain markers, but those changes can be achieved through calorie reduction alone. Animal and microorganism studies cited in the book are not directly applicable to humans, and they do not provide conclusive evidence of the efficacy of prolonged fasting. The potential benefits of fasting should be viewed within the context of overall caloric intake and nutrition. Therefore, the specific protocol of prolonged fasting suggested in the book lacks strong scientific support.
This week, we’re discussing the recommendations made by Valter Longo in his book "The Longevity Diet.” We’re talking through the nine principles of the diet, why we should be hesitant to extrapolate too much from mice studies, the benefits of prolonged fasting, and more.
The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
ABOUT US
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
📍 Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
