In this episode of the Ayık Kafa podcast, Prof. Valter Longo, a renowned researcher specializing in aging and longevity, discusses his groundbreaking work on the Fasting Mimicking Diet (FMD). Through decades of research, he developed the FMD as a clinically tested, five-day protocol designed to simulate the biological benefits of water-only fasting, such as improved metabolism, cellular repair, and the activation of stem cells, while minimizing the risks and discomforts typically associated with a strict fast.
Longo contrasts water-only fasting with the FMD, emphasizing that water-only approaches can be difficult to follow and potentially unsafe without professional supervision, especially for individuals on certain medications or with specific health conditions. With carefully selected, plant-focused ingredients and precisely calibrated nutrient levels, the FMD helps users transition into a “fat-burning” mode while still supplying key nutrients. He also highlights the importance of a balanced, pescetarian-based “Longevity Diet,” combined with moderate exercise and limited eating windows (about 12 hours daily) to support long-term health. Whether someone’s goal is to prevent diabetes, reduce cancer risks, or simply maintain vitality, Dr.Longo believes that nourishing the body with the right foods and mindful fasting holds significant promise for extending both lifespan and healthspan.
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Prof. Valter Longo:
Website:
https://valterlongo.com/biography/
Instagram: https://www.instagram.com/prof_valterlongo/
00:00-2:50 Dr. Longo’s early interest in aging. He explains how he began researching longevity during his second year in college and later joined Roy Walford’s lab at UCLA to study calorie restriction and genetics.
2:50-4:54 Dr.Longo's method of addressing diseases like cancer and diabetes through diet.
4:54-6:57 Differences between water fasting, intermittent fasting, and FMD.
6:57-10:37 The fact that FMD accelerates fat burning, increases energy expenditure, and activates stem cells for regeneration.
10:37-13:57 Clinical findings on how FMD reduces insulin resistance, lowers A1C levels, and decreases people's dependence on diabetes medications.
13:57-18:27 FMD in cancer research. Longo explains how FMD can protect healthy cells, make cancer cells more vulnerable to therapy, and maintain muscle mass when done correctly.
18:27-21:49 The relationship between protein intake and longevity. The potential long-term health risks of excessive animal protein intake and the longevity benefits of a pescatarian diet and plant based diet.
21:49-26:57 The relationship between aging and natural selection. The importance of treatment over analysis of disease. The contribution of FMD to natural repair.
26:57-31:28 Daily diet and time-restricted eating. Explanations of the Longevity Diet, 12-hour eating windows, and how fasting for 16 hours or more can lead to increased health risks in the long term.
31:28-36:34 Avoiding water-only fasting pitfalls. They explain why water-only fasting should be medically supervised, how FMD was born from cancer patients’ refusal to do water-only, and the importance of safety in at-home fasting methods.
36:34-40:26 Who should avoid FMD.
40:26-44:38 FMD synergy in cancer therapy.
44:38-48:28 Conclusion.
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*Dr. Esra Çavuşoğlu, PhD*
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*About Ayık Kafa*
Dr. Esra Çavuşoğlu, PhD, took her studies, starting from her personal treatment experiences and continuing with her clinical psychology education, to the next level by completing her PhD focused on Addiction. Dr. Esra in Ayık Kafa podcast discusses the world’s latest technologies, protocols, products and research in the fields of Biohacking and Longevity, while sharing first-hand information and experiences about the Disease of Addiction, as well as her latest academic studies.
*About Dr. Esra Çavuşoğlu, PhD*
Longevilab's founder, Dr. Esra, is a United States and internationally trained clinical psychologist and a certified addiction therapist in New York. She served as International Development Advisor on the Yale University Faculty of Medicine Clinical Advisory Board. She is the founder and supervisor of Gaziantep Oya Bahadır Yüksel Rehabilitation Center, Dr. Esra is the designer and implementer of the Turkey Rehabilitation Model. Dr. Esra founded the Contemporary Addiction Studies Association (ÇABAÇAD) in order to combat Turkey's growing addiction problem.