📖 Episode Description:What if the secret to preventing cancer isn't more treatment—but less growth?In this episode, Vic explores two groundbreaking studies that link low IGF-1 levels to lower cancer and diabetes risk. The first follows a unique village in Ecuador where a rare genetic condition virtually eliminates cancer. The second reveals how low protein intake (especially animal protein) suppresses IGF-1 and reduces mortality in people under 65.We also break down Dr. Valter Longo’s science-backed protocols from The Longevity Diet, including:When to lower or increase protein intakeWhy fasting can help—or hurt—depending on how it’s doneWhat types of fish are safest and healthiestHow to protect muscle mass and extend healthspan after 50📚 Recommended BookThe Longevity Diet by Dr. Valter Longo, PhDA must-read on how to eat and fast for long-term health, backed by 30 years of biochemistry and gerontology research. Dr. Longo introduces the Fasting Mimicking Diet (FMD), outlines IGF-1 suppression protocols, and shows how diet can prevent or delay age-related diseases like cancer and diabetes.🔗 Buy on Amazon🔗 Learn more from Valter Longo🧬 Protein Intake Recommendations (Dr. Longo)👶 Under Age 65 (Cancer Prevention + Longevity)0.31–0.36 g/lb (0.68–0.8 g/kg body weight)150 lb adult → ~47–54g protein/day👵 Age 65 and Older (Muscle Preservation)0.45–0.55 g/lb (1.0–1.2 g/kg body weight)150 lb adult → ~68–83g protein/day📊 Summary TableAge Group g/lb Body Weight g/kg Body Weight 150 lb ExampleUnder 65 0.31–0.36 0.68–0.8 ~47–54 g/day65 and older 0.45–0.55 1.0–1.2 ~68–83 g/day🥜 Preferred Protein SourcesLentils, chickpeas, black beansWalnuts, flax, hemp, almondsQuinoa, buckwheatFermented dairy (aged cheese, yogurt — moderate)Low-mercury fish (2–3x/week)Eggs (moderate)Red meat (limit to 2–3x/week or less)🐟 Low-Mercury Fish Guide✅ Best Choices (Low Mercury, High Omega-3)Wild-caught salmon (especially Alaskan)SardinesAnchoviesHerringAtlantic or Pacific mackerel (NOT king)Rainbow troutTilapia, catfish, pollock, whitefish⚠️ Limit These to Once Weekly:Tuna (especially albacore, yellowfin)Halibut, grouper, snapper, Chilean sea bass❌ Avoid (High Mercury):King mackerelSharkSwordfishTilefish (Gulf of Mexico)Marlin📚 Sources: FDA/EPA Fish Guidelines, Valter Longo’s The Longevity Diet, Environmental Defense Fund Seafood Guide📑 Scientific Studies Cited1. Low Protein, IGF-1, and MortalityTitle: Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older populationAuthors: Morgan E. Levine et al.Journal: Cell Metabolism, 2014🔗 PubMed Link2. Ecuador Study on Growth Hormone Receptor DeficiencyTitle: Growth hormone receptor deficiency is associated with a major reduction in pro-aging signaling, cancer, and diabetes in humansAuthors: Jamie Guevara-Aguirre et al.Journal: Science Translational Medicine, 2011🔗 PubMed Link🔑 Final TakeawaysLower IGF-1 = lower cancer risk and slower agingUnder 65? Eat less protein, mostly from plantsOver 65? Eat more protein to maintain muscle and strengthDon’t fast aggressively without guidance — use structured approaches like FMDEat more fish, vegetables, legumes — and protect muscle mass as you age“Don’t fast just to fast. Don’t overeat protein just to bulk. Longevity is about balance.” – Vic