44. Dr. Valter Longo: Fasting Myths Busted: What Science REALLY Says About It!

Extend Podcast with Darshan Shah, MD

Fasting has been praised as a powerful tool for weight loss, metabolic health, and longevity, but is it always beneficial? The truth is, fasting can either optimize your biology or work against you, depending on how, when, and for how long you do it. Research now suggests that skipping breakfast, a common intermittent fasting practice, is linked to higher cardiovascular risk and increased mortality. At the same time, strategic fasting has been shown to trigger cellular regeneration, reduce inflammation, and even reverse certain disease markers. So, how do you get it right?

In this episode, we break down the biggest mistakes people make with fasting, the science of fasting-induced repair mechanisms, and the critical role of refeeding in longevity. We also dive into the controversy around high-protein diets, how different macronutrients impact aging, and why a personalized approach to nutrition is essential for long-term health.

To guide us through the latest research, I’m joined by Dr. Valter Longo, a globally recognized expert on longevity and nutrition. As a professor at USC and director of the Longevity Institute, his groundbreaking work on fasting and aging has reshaped how we understand diet and disease prevention. His research led to the development of the Fasting-Mimicking Diet, a clinically tested approach designed to harness the benefits of fasting while maintaining proper nourishment.

Let’s get into it.

We Also Discuss:

01:41 - 03:33 – The Biggest Mistakes People Make with Fasting

07:32 - 08:44 – Personalizing Your Diet for Longevity

18:26 - 20:30 – How Processed Foods & Starches Impact Your Metabolism

25:51 - 26:36 – The Hidden Dangers of Excess Protein

31:54 - 33:47 – The Right Way to Think About Fats

40:22 - 41:49 – How Fasting Triggers Self-Repair Mechanisms

46:39 - 48:32 – Fasting vs. GLP-1 Drugs—What’s Better for Metabolic Health?

47:33 - 01:38 – Can Fasting Reverse Biological Age?

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Learn more about Dr. Shah:

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Instagram: https://www.instagram.com/darshanshahmd/

Learn more about Dr. Valter Longo

Website: https://valterlongo.com/welcome/

Instagram: https://www.instagram.com/prof_valterlongo/

Facebook: https://www.facebook.com/@profvalterlongo/