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

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? Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/ IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to https://www.ifit.com/ Nexthealth: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Vitaboom: Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/ 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/