In this episode, Lauretta is joined by world-renowned biogerontologist and cell biologist Valter Longo, known for his groundbreaking research on fasting, aging, nutrition and longevity.

They explore the science behind the Fasting Mimicking Diet (FMD), its potential role in autoimmune conditions, inflammation, blood pressure, cancer support and extending healthspan.

Lauretta also shares her personal journey recovering from autoimmune disease using diet and fasting protocols, making this a powerful and deeply personal conversation.

In this episode, we cover:

• Prof Valter Longo's research on fasting and the immune system
• The difference between water fasting and the Fasting Mimicking Diet (FMD)
• How fasting may support autoimmunity, stem cells, cellular repair and inflammation reduction
• Why identifying potential food triggers is key in autoimmune disease
• Whether a 5-day or 7-day FMD is more effective
• Sharon's experience using FMD to improve blood pressure
• Why people are living longer but becoming less healthy
• The case for 12-hour time-restricted eating vs 16-hour fasting
• The role of fasting in cancer research and treatment support
• His views on protein intake, alcohol and modern health trends
• Practical, realistic habits to improve long-term health

Key Takeaways: According to Valter Longo, fasting is not just about autophagy. Its benefits likely come from a combination of processes including:

• Stem cell activation
• Cellular reprogramming
• Reduced inflammation
• Immune system regulation

The Fasting Mimicking Diet (FMD) is designed to mimic fasting while still allowing food intake, combining low calories with plant-based, nutrient-dense ingredients.

He also explains why a 12-hour eating window may be safer, more sustainable and potentially more beneficial than longer fasting windows for most people.

Valter Longo's Core Longevity Habits:

• Follow a plant-forward longevity diet (largely pescatarian)
• Practice 12-hour time-restricted eating
• Do the Fasting Mimicking Diet 1–3 times per year
• Exercise regularly (150+ minutes per week)
• Walk daily

About the Guest Professor Valter Longo is a leading biogerontologist and cell biologist specialising in aging, nutrition and disease prevention. His research focuses on how fasting and diet can promote longevity and reduce the risk of chronic diseases. He is also a professor at the University of Southern California.

https://valterlongo.com/

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