Episode 121 - Fasting Mimicking Diet (FMD) and Prolon

What is ProLon ProLon is a five-day fasting-mimicking protocol developed by Dr. Valter Longo and colleagues. It provides roughly 700–1100 calories per day in plant-based, mostly fat- and complex-carb-rich foods. The idea is to trigger fasting-like metabolic changes—think cellular housekeeping—without the complete deprivation of a water-only fast.   Dr. Longo:  Dr. Valter Longo is the Edna M. Jones Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the University of Southern California –Leonard Davis School of Gerontology, Los Angeles, one of the leading centers for research on aging and age-related disease.   The Longo laboratory recently published key findings on a 5 day periodic dietary intervention called fasting mimicking diet, and showed in randomized clinical trials that the fasting mimicking diet reduces the risk factors and markers associated with aging and diseases. Dr. Longo’s most recent studies focus on the use of fasting mimicking diet interventions to activate stem cell- based regeneration to promote longevity.   Health Benefits: Clinical trials and mouse studies indicate the FMD can reduce liver fat, lower IGF-1 (a growth factor linked to cancer), reduce insulin resistance, and decrease markers of immune system aging. Regeneration: The cycles are shown to promote cellular autophagy and the regeneration of immune cells and pancreatic cells. Disease Prevention: His work suggests the diet can help prevent age-related diseases and improve the effectiveness of treatments like chemotherapy. IBSA Foundation for scientific research: Fasting mimicking diets (FMDs) are low calorie and protein and high fat compositions lasting 4-7 days emerging as periodic dietary interventions with the potential to improve healthspan and decrease the incidence of cancer and other age-related diseases. FMDs increase protection in healthy cells while sensitizing cancer cells to a variety of therapies, in part by generating complex environments which result in protection of normal and sensitization of cancer cells. More recent data indicates that FMDs enhances the efficacy of many drugs targeting different cancer mouse models by stimulating anti-tumor immunity. FMD cycles also reverse insulin resistance and promote multi-system regeneration by both increasing stem cells number and by inducing cellular reprogramming. In humans, these effects contribute to reducing risk factors for age-related diseases, promote diabetes regression, and reduce biological age. NIH: randomized 100 generally healthy participants from the United States into two study arms and tested the effects of a fasting-mimicking diet (FMD)—low in calories, sugars, and protein but high in unsaturated fats—on markers/risk factors associated with aging and age-related diseases. We compared subjects who followed 3 months of an unrestricted diet to subjects who consumed the FMD for 5 consecutive days per month for 3 months. Three FMD cycles reduced body weight, trunk, and total body fat; lowered blood pressure; and decreased insulin-like growth factor 1 (IGF-1). No serious adverse effects were reported. After 3 months, control diet subjects were crossed over to the FMD program, resulting in a total of 71 subjects completing three FMD cycles. A post hoc analysis of subjects from both FMD arms showed that body mass index, blood pressure, fasting glucose, IGF-1, triglycerides, total and low-density lipoprotein cholesterol, and C-reactive protein were more beneficially affected in participants at risk for disease than in subjects who were not at risk. Thus, cycles of a 5-day FMD are safe, feasible, and effective in reducing markers/risk factors for aging and age-related diseases. Larger studies in patients with diagnosed diseases or selected on the basis of risk factors are warranted to confirm the effect of the FMD on disease prevention and treatment. Key points: Duration: five days a month for 3 months and quarterly afterward (along with one day fasting resets)  What you eat: prepackaged meals, soups, bars, snacks, electrolyte support. Mechanism: a controlled nutrient profile to promote metabolic switching while preserving basic nutrients.   What does the science show   The science suggests metabolic switching and potential autophagy-related benefits, but high-quality, long-term data across diverse groups are still limited. Short-term metabolic signals: lower glucose/insulin, changes in ketones, shifts in fat metabolism. Cellular housekeeping: Autophagy or “self-eating," is a natural, essential cellular cleaning and recycling process that removes dysfunctional cellular components to help prevent disease.   Health markers: some studies report modest improvements in blood pressure, lipids, and inflammation in certain individuals, with significant variability.     What to Expect   Expect days 1–2 to feel like a mild energy dip; by day 3–4, you should have better clarity and reduced cravings. The kit’s convenience can be a strength, but sticking to portions and timing takes discipline.   Practical tips: Plan days when you’re not engaging in heavy workouts. Drink plenty of water and use the included electrolytes to prevent headaches or dizziness. Prioritize sleep and gentle activity (light walking, stretching) during the five days. Afterward, reintroduce foods gradually with whole foods in mind.   Who should consider ProLon   Who might benefit: Those seeking a structured, short-term reset without a full fast. Those curious about metabolic effects but who want real food during the cycle. Those who want to optimize their well-being.    Who should be cautious and seek medical advice before trying FMD History of disordered eating, pregnant or nursing, or on medications that require supervision, for example those with diabetes. Chronic conditions where fasting could complicate management.  Hydration and electrolytes safety; follow the kit’s guidance. Closing:  Always check with a healthcare professional for personalized guidance.   https://valterlongo.com/ https://valterlongo.com/latest-news/ https://valterlongo.com/recipes-of-longevity/   Ted Talk: https://youtu.be/dVArDzYynYc?si=l3lAhCwdFoKKSQ32 -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts