My wife and I have followed Valter Longo for about 6 years and carried out his 5 day FMD fast twice a year ever since for preventative health and organ rejuvenation reasons. Glad we started back then as it feels so beneficial. We also eat whole food plant based and exercise a lot as Valter recommends (we vary from Valter's teachings only in that we don't eat fish for ethical reasons, so supplement with algae based EPA/DHA). Fingers crossed that we delay the onset of diseases, and enjoy a much longer healthspan.
This restricted multiple day has been promoted in general literature for a year of 2. I think is the easiest and safest - 2 to 4 times a year. I think much safer than stricter and more often as will lose more muscle mass will some extreme ones. Plus life is for living and having fun . If too hard probably 1200 cal for 7 days will give many of the benefits ( I don't think one size fits everyone - ie my resting metabolic rate might be 2200 Cal due to muscle mass , another person is 1800 cal . Ie I think if in good health , muscle mass may be only down side , knowing this and monitoring it, your risk will be very small . ie should be doing strength /resistance exercises anyway - so very good muscle mass for your weight
Please don't go and see your doctor and ask for markers of your biological age if you live in the UK. They are most definitely not available generally and especially not on the NHS. You're going to have to do your own research!
To be fair to Valter he did say "you can order" and "there are companies that can do that". But agreed this needed clarifying! Maybe most Doctors in other countries of Europe that have a semi-private NHS like Germany - can do this for you?
Came here to say similar. If you think Dr's in the UK have any interest in testing patients for something like this, you're deluded. The days of most them caring about patients are long gone!!!
What is this? In other ZOE podcasts fasting is absolutely recommended, shrinking you eating window as much as possible. And now suddenly, it has so many negative effects? The questions asked are weak. "I've never heared a doctor say 12hours of fasting isn't good". What kind of bullcrap statement is that?
That comment was to let people know that there is no dispute amongst health professionals that a 12 hour fasting window is safe and good for long term health. Zoe IF study focused on short term benefits (more energy, weight loss etc) but there is no long term data on lengthening that fasting window to 16 hours.
@AT-db4rn I don't think you can say that an extra 2 hours is not going to make a difference, its just that we don't know what the difference is (in terms of long-term health)
@AT-db4rn many people snack late in the evening, shortening their fasting window. Another factor is diet - if you are overweight, eat too many ultra processed foods and not enough variety of plants, seeds and nuts etc, or you consume too much alcohol then even if you do stick to a 12:12 fast, it isn't going to help much.
Excellent discussion ZOE should also speak to Dr Jason Fung. My experience, with blood work as proof, showed a reversal of medical issues in 4 months' time with intermitting fasting. My fav is 18:6 However, I am willing to try 5 days fast 2x per year. 🇨🇦
@@raymondjames3623 I agree 18/6 is good - but you should look into the effects of a 3 day fmd done once a month (or even 5 days every quarter) fasting mimicking diet - it really pushes autophagy immune stem cells HGH etc - think a couple of big salads bowls with an avocado
It was a bit shocking to hear that 16:8 isn’t good for us! It’s something I’ve been doing for the last couple of years and I do feel good on it, but don’t want to mess up my long term health 🤔
@@catherine4153 the 16:8 works for me too - but it seems that the 12:12 is undisputebly good for you but the jury is out on 16:8 - ig there is no robust long term data on that, although the speaker did mention a meta-analysis of available data showing negative long term effects..., food for thought (excuse the bad pun)
@@catherine4153 it's not that though. It's that the diminishing benefits over 14:10 are not worth it considering extra side effects for some people like gallstone issues. I thought Longo was clear. I know we had a lady on Zoe earlier pushing the 8 hour window. Don't get too troubled by it.
What I took home from this podcast is that 12:12 is considered safe and a healthy fasting window by all. There is some data to suggest that 16:8 may have long term adverse health consequences but more research is needed to give a definitive answer, so in the absence of robust data, opinions are divided. A study on the long term health effects on 16:8 fasting would take decades to conduct. In the meantime we have to go with what info there is. Want to play it safe? - 12:12, eat a varied and largely plant based diet with some oily fish every week, and get some exercise.
It’s really annoying and confusing format. If you’re going to have debate then have a debate. Here I see Tim looking quietly annoyed at what Volter is saying, and Jonathan not doing its job as a moderator. I usually love the Zoe podcast and I am an early fan/adopter and even investor but this is not very good. The sample seems to be skewed towards people with significant illnesses and not the “regular” people who want to improve their lifestyle, and the conversation doesn’t follow a clear direction. Volters work is clearly not aligned with Tim’s/zoes work on a number of points. Why is this not debated properly? If you have two guests then you should adjust the format of the podcast.
Valter beats Tim - in terms of discussing slowing aging / longevity - fasting and lowering IGF1 - amino acids and their effect. ProLon is about money (which Valter claims not to get) but Zoe is much more about money (and they are losing a lot) - which the other 2 have an interest in.
Why is the fasting mimicking diet always prescribed as a set amount of daily calories independently of a person's daily energy expenditure? For some people 800 kcal is 50% of their daily expenditure, for others it's less than 30%
It's not - and a range was provided. You can look it up if you want to follow it. You consume about 55% of your normal calorie intake. A common recommendation for macronutrient percentage breakdown is to roughly have 34% calories from carbohydrates, 10% from protein, and 56% from fat.
I like the expression, ‘you are as young as you feel’, but a balanced diet undoubtedly helps. As I haven’t been able to smell or taste since 2008, eating is a bit of a bore, and somewhat difficult to cook - which I never had to do until my kindly wife of 50-years died unexpectedly of cancer in 2023. I seem to feel better the less I eat! Moreover, I look back at my slim parents and grandparents, who I suspect eat less than the majority nowadays, and lived to a good age. Can we have a conversation about the sticky protein fibrin please Prof Spector, and the reduced production of proteolytic enzymes after the age of 27’ish … to get rid of too much of it, and help reduce a few aches and pains in the body!
On Daily time restricted eating one might check with experts - researchers who study this over a period of years. Valter does not. Two PhD researchers are: Courtney Peterson and Emily Manoogian. Mark Mattson is another authority. Also see recent animal data from Joseph Takahashi who gave a short presentation on ARDD channel. One major take away from Dr. Takahashi's work was that alignment with circadian rhythm had major positive benefits. Also, that shorter eating windows, in mice, were more beneficial than longer eating windows. Dr. Longo's work on fasting and cancer is very promising though. Trials just taking too long.
Longo pointed out the diminishing returns of extra benefits we may get from doing less than 10 hours outweigh the risks and side effects. Longo has been studying fastinng decades! He's regarded as a lead researcher in the field and is well respected by other scientists. He carries out well regarded studies. He does not mess about. Very well respected. See Gil's report on his FMD paper... Longo has a PhD in Biochemistry, Courtney Peterson has a PhD in physics, Emily Manoogian, PhD in Translational Medicine. So to just say they are all PhDs... Longo is also Director of the Longevity Institute at the University of Southern California (USC) and a professor of biological sciences and gerontology.
@andrewnorris5415 I've been following Longo for many years. He's done very good work on fasting. Just not time restricted eating. Too many people making strong claims outside of their direct areas of research.
@@peterz53 fair enough. I have followed longo for years too :) it's not just FMD he is good at. Which part do think they disagree on? Diminishing returns less than ten hours or the risks of side effects less than ten hours? Longo always tries to be safe, balance safety and effectiveness. He also has good points on too much protein (above RDA) not looking good for longevity.
I find the disgusting a bit to general. For example time restricted fasting for women works differently, and even more differently during pre to post menopause.
The concept of biological age misses a lot of nuance, because your different tissues/organs age at different rates. Therefore one's longevity habits should be more targeted to the organ systems with the highest biological age (as well as genetic weaknesses, e.g. APOE4).
Sorry, but this was one of the most confusing ZOE broadcasts. I think we deserve another discussion for normal, healthy older adults. For example, no kidney disease or diabetee. Just for normal old people.
Indeed it was unclear. Valter Longo lacks the ability to explain things clearly. Tim Spector was scrambling to re-word his points in an intelligible way.
to be fair, the speaker is US based and they did say you can have these tests done privately. The rest of the podcast is full of information for everyone, regardless of where you live.
It’s because of the YT algorithms, that then pick up and push these kinds of nonsense. DOCEO is very popular precisely because it has “hacked” YT algorithms.
I would not trust ANYTHING that most doctors have to say about intermittent fasting....they are clueless regarding most of this nutritional information.....they ARE great at writing Rxs....$$$
My wife and I have followed Valter Longo for about 6 years and carried out his 5 day FMD fast twice a year ever since for preventative health and organ rejuvenation reasons. Glad we started back then as it feels so beneficial. We also eat whole food plant based and exercise a lot as Valter recommends (we vary from Valter's teachings only in that we don't eat fish for ethical reasons, so supplement with algae based EPA/DHA). Fingers crossed that we delay the onset of diseases, and enjoy a much longer healthspan.
This restricted multiple day has been promoted in general literature for a year of 2. I think is the easiest and safest - 2 to 4 times a year. I think much safer than stricter and more often as will lose more muscle mass will some extreme ones. Plus life is for living and having fun . If too hard probably 1200 cal for 7 days will give many of the benefits ( I don't think one size fits everyone - ie my resting metabolic rate might be 2200 Cal due to muscle mass , another person is 1800 cal .
Ie I think if in good health , muscle mass may be only down side , knowing this and monitoring it, your risk will be very small . ie should be doing strength /resistance exercises anyway - so very good muscle mass for your weight
My husband and I do the same as you Nick (including not eating fish) good to see you here :)
Please don't go and see your doctor and ask for markers of your biological age if you live in the UK. They are most definitely not available generally and especially not on the NHS. You're going to have to do your own research!
To be fair to Valter he did say "you can order" and "there are companies that can do that". But agreed this needed clarifying! Maybe most Doctors in other countries of Europe that have a semi-private NHS like Germany - can do this for you?
Came here to say similar. If you think Dr's in the UK have any interest in testing patients for something like this, you're deluded. The days of most them caring about patients are long gone!!!
Dr. Michael Greger has consistently shown research that skipping breakfast can have long term adverse effects. Glad to hear Longo say the same.
Excellent interview with this world class scientist! There are a number of great TH-cam videos with Dr. Long presenting his research…so very helpful!
What is this? In other ZOE podcasts fasting is absolutely recommended, shrinking you eating window as much as possible. And now suddenly, it has so many negative effects? The questions asked are weak. "I've never heared a doctor say 12hours of fasting isn't good". What kind of bullcrap statement is that?
That comment was to let people know that there is no dispute amongst health professionals that a 12 hour fasting window is safe and good for long term health.
Zoe IF study focused on short term benefits (more energy, weight loss etc) but there is no long term data on lengthening that fasting window to 16 hours.
@@Dimple_5
If 12 hours fasted is fine then 14 hours isn't going to be much different.
Mr Longo sadly lacking in nuance.
@AT-db4rn I don't think you can say that an extra 2 hours is not going to make a difference, its just that we don't know what the difference is (in terms of long-term health)
@@Dimple_5
Well if 12 hours is a normal fasting protocol then why are millions of people metabolically unhealthy?
@AT-db4rn many people snack late in the evening, shortening their fasting window. Another factor is diet - if you are overweight, eat too many ultra processed foods and not enough variety of plants, seeds and nuts etc, or you consume too much alcohol then even if you do stick to a 12:12 fast, it isn't going to help much.
World class guest - world class advice & knowledge - huge thanks… 👏
Excellent discussion
ZOE should also speak to Dr Jason Fung.
My experience, with blood work as proof, showed a reversal of medical issues in 4 months' time with intermitting fasting. My fav is 18:6
However, I am willing to try 5 days fast 2x per year.
🇨🇦
I do 18/6 and edge towards Dr Fung et el rather than this bloke. Highly academic as he is but not practical imo
I’m with you on 18:6 cf Dr Jason Fung. I have done it for a few years now and feel the benefits.
@@raymondjames3623 I agree 18/6 is good - but you should look into the effects of a 3 day fmd done once a month (or even 5 days every quarter) fasting mimicking diet - it really pushes autophagy immune stem cells HGH etc - think a couple of big salads bowls with an avocado
It was a bit shocking to hear that 16:8 isn’t good for us! It’s something I’ve been doing for the last couple of years and I do feel good on it, but don’t want to mess up my long term health 🤔
Me too 😬
I believe fasting for 5+ days straight has the side-effect of being malnutrition.
@@catherine4153 the 16:8 works for me too - but it seems that the 12:12 is undisputebly good for you but the jury is out on 16:8 - ig there is no robust long term data on that, although the speaker did mention a meta-analysis of available data showing negative long term effects..., food for thought (excuse the bad pun)
think we need something more solid than this guy just showing up with nothing to back up anything he says
@@catherine4153 it's not that though. It's that the diminishing benefits over 14:10 are not worth it considering extra side effects for some people like gallstone issues. I thought Longo was clear. I know we had a lady on Zoe earlier pushing the 8 hour window. Don't get too troubled by it.
Wasn't impressed with this podcast, im just confused now about what the best fasting window is
i wouldnt worry about it. eat when you are hungry and dont overeat. be happy. live your life.
What I took home from this podcast is that 12:12 is considered safe and a healthy fasting window by all. There is some data to suggest that 16:8 may have long term adverse health consequences but more research is needed to give a definitive answer, so in the absence of robust data, opinions are divided.
A study on the long term health effects on 16:8 fasting would take decades to conduct. In the meantime we have to go with what info there is.
Want to play it safe? - 12:12, eat a varied and largely plant based diet with some oily fish every week, and get some exercise.
It’s really annoying and confusing format. If you’re going to have debate then have a debate. Here I see Tim looking quietly annoyed at what Volter is saying, and Jonathan not doing its job as a moderator. I usually love the Zoe podcast and I am an early fan/adopter and even investor but this is not very good. The sample seems to be skewed towards people with significant illnesses and not the “regular” people who want to improve their lifestyle, and the conversation doesn’t follow a clear direction. Volters work is clearly not aligned with Tim’s/zoes work on a number of points. Why is this not debated properly? If you have two guests then you should adjust the format of the podcast.
You can see Tim quietly thinking, mmmm, I respectfully disagree with this academic……
In what way? It's easy to misinterpret body language to suit what we want to believe.
Valter beats Tim - in terms of discussing slowing aging / longevity - fasting and lowering IGF1 - amino acids and their effect. ProLon is about money (which Valter claims not to get) but Zoe is much more about money (and they are losing a lot) - which the other 2 have an interest in.
Why is the fasting mimicking diet always prescribed as a set amount of daily calories independently of a person's daily energy expenditure? For some people 800 kcal is 50% of their daily expenditure, for others it's less than 30%
It's not - and a range was provided. You can look it up if you want to follow it. You consume about 55% of your normal calorie intake. A common recommendation for macronutrient percentage breakdown is to roughly have 34% calories from carbohydrates, 10% from protein, and 56% from fat.
@@Dimple_5At 50.15, Dr Longo says 45% carb, 45% fat, 10% fat.
At my gym there is equipment that calculates biological age based on strength, cardiovascular and flexibility measurements.
38:33 don’t blame the individuals not making small changes, blame a society which enables bad ways of living
this contradicts a lot of what ive learned from watching zoe
Very interesting video. Love to see more of this about anti aging and also how to treat diseases naturally.
I like the expression, ‘you are as young as you feel’, but a balanced diet undoubtedly helps. As I haven’t been able to smell or taste since 2008, eating is a bit of a bore, and somewhat difficult to cook - which I never had to do until my kindly wife of 50-years died unexpectedly of cancer in 2023. I seem to feel better the less I eat! Moreover, I look back at my slim parents and grandparents, who I suspect eat less than the majority nowadays, and lived to a good age.
Can we have a conversation about the sticky protein fibrin please Prof Spector, and the reduced production of proteolytic enzymes after the age of 27’ish … to get rid of too much of it, and help reduce a few aches and pains in the body!
On Daily time restricted eating one might check with experts - researchers who study this over a period of years. Valter does not. Two PhD researchers are: Courtney Peterson and Emily Manoogian. Mark Mattson is another authority. Also see recent animal data from Joseph Takahashi who gave a short presentation on ARDD channel. One major take away from Dr. Takahashi's work was that alignment with circadian rhythm had major positive benefits. Also, that shorter eating windows, in mice, were more beneficial than longer eating windows. Dr. Longo's work on fasting and cancer is very promising though. Trials just taking too long.
Longo pointed out the diminishing returns of extra benefits we may get from doing less than 10 hours outweigh the risks and side effects. Longo has been studying fastinng decades! He's regarded as a lead researcher in the field and is well respected by other scientists. He carries out well regarded studies. He does not mess about. Very well respected. See Gil's report on his FMD paper... Longo has a PhD in Biochemistry, Courtney Peterson has a PhD in physics, Emily Manoogian, PhD in Translational Medicine. So to just say they are all PhDs... Longo is also Director of the Longevity Institute at the University of Southern California (USC) and a professor of biological sciences and gerontology.
@andrewnorris5415 I've been following Longo for many years. He's done very good work on fasting. Just not time restricted eating. Too many people making strong claims outside of their direct areas of research.
@@peterz53 fair enough. I have followed longo for years too :) it's not just FMD he is good at. Which part do think they disagree on? Diminishing returns less than ten hours or the risks of side effects less than ten hours? Longo always tries to be safe, balance safety and effectiveness. He also has good points on too much protein (above RDA) not looking good for longevity.
I find the disgusting a bit to general. For example time restricted fasting for women works differently, and even more differently during pre to post menopause.
The concept of biological age misses a lot of nuance, because your different tissues/organs age at different rates. Therefore one's longevity habits should be more targeted to the organ systems with the highest biological age (as well as genetic weaknesses, e.g. APOE4).
Mind blowing dr. Valter Longo is saying that intermittent fasting is detrimental long term. Interesting
Sorry, but this was one of the most confusing ZOE broadcasts. I think we deserve another discussion for normal, healthy older adults. For example, no kidney disease or diabetee. Just for normal old people.
I totally agree. If you’re going to have debate then debate properly. One of the weakest Zoe podcasts and i usually am a fan
Indeed it was unclear. Valter Longo lacks the ability to explain things clearly. Tim Spector was scrambling to re-word his points in an intelligible way.
I don’t have any problem at all understanding Longo. His English is far better than my Italian could ever be!😂
@@MemoryAmethyst It is not his command of English that is the problem.
I'm 78 and according to function health 100 parameter blood test my biological age was 62 last test. About to test again soon.
So what does one do if one is 78, healthy, strength training, but can't stop losing weight?
In this case I think it would be a good idea to go see your doctor
Eat a calorie deficit of 100 to 200 per day.
Cut sugars and some carbs.
See doctor.
Most doctors are not so up on this research. Diet and exercise have big effects on your weight.
what is fasting mimicking diet
How do I become a Zoe coach???
Is fasting safe for people aged over 65?
Isn’t fasting for 13 or 14 hours normal? Breakfast 8am lunch around 12:30pm Dinner 6pm.
“Most doctors would be able to get you a test”. Utter rubbish of you live in the UK. Zoe is pandering more and more to those living in the US
to be fair, the speaker is US based and they did say you can have these tests done privately. The rest of the podcast is full of information for everyone, regardless of where you live.
@@Dimple_5 agreed.
Test how much nitric oxide molecules in blood vessels. If low, then you age more biologically than your actual age.
Who needs anything else to worry about. Seriously, this is rubbish!
Rather read a transcript
I'd copy and paste the transcript into ChatGPT and ask to summarise
Oh god overly dramatic diary of a ceo intos are still here 😢 0:25
It’s because of the YT algorithms, that then pick up and push these kinds of nonsense. DOCEO is very popular precisely because it has “hacked” YT algorithms.
Why does Tim always have to accompany the guest speaker?? Kinda rude
@@lcmlcm2460 appreciate Tim but he does sometimes appear to try to outdo each expert in their field?
Just for men😂😂 he's missed a bit though 😂😂😂😂😂😂
Once again, who has an hour to spend on this rambling?
I would not trust ANYTHING that most doctors have to say about intermittent fasting....they are clueless regarding most of this nutritional information.....they ARE great at writing Rxs....$$$
I am the top one scientist in the universe. I am from YourAnnus