The Rich Roll Podcast Fasting Compilation: Leading Experts On Water-Only Fasts, Fasting Mimicking Diets & The Optimal Fasting Window For Longevity
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Nov 20, 2025 
Join renowned fasting experts: Dr. Alan Goldhamer, founder of TrueNorth Health Center, who dives into medically supervised water-only fasting, emphasizing its potential for severe lifestyle diseases. Dr. Valter Longo, gerontology researcher behind the fasting-mimicking diet, discusses ideal eating windows for metabolic health. Lastly, Dr. Michael Greger, a public health advocate, explains how meal timing affects weight gain and advocates for nutrient-rich diets. Together, they unravel the science behind fasting's impact on longevity and health.
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Use Supervised Water-Only Fasting For Severe Cases
- Do only medically supervised water-only fasting for therapeutic prolonged fasts and rest during them.
- Use fasting when other diets fail for serious lifestyle diseases, under physician oversight.
Visceral Fat Acts Like A Tumor
- Visceral fat behaves like a tumor and secretes inflammatory molecules that drive chronic disease.
- Fasting preferentially mobilizes visceral fat, reducing inflammatory burden disproportionately.
Adopt A 12-Hour Daily Fast
- Try a daily 12-hour fasting window (12 on / 12 off) as a safe, evidence-aligned baseline.
- Favor a consistent 11–12 hour overnight fast to improve metabolic health and sleep.
