Just FYI to everyone. The FMD was not created for weight loss. It was created mostly as a supplementary treatment for cancer patients. Dr. Longo originally prescribed a 3 day (72 hour) fast prior to chemotherapy. Because the adherence rate was so low he developed a diet (5 days instead of 3) to mimic fasting to see if it could get the same benefits but with higher adherence.
@@DBushX2 How does that follow? The point is to achieve a certain level of calorie restriction. The proprietary powder doesn't seem to have anything special in it.
I thought the same that a few hundred calories a day in vegetables will mimic the fasting without spending hundreds of dollars on Dr longo's artificial food products. However if three days of pure water fasting will achieve the same result I would rather tough out the 3 days then go 5 days half starving.
I've tried the fasting mimicking diet myself a few times, to get rid of a tooth acke, worked like a charm. I did of course cook my own soup, after seeing the prices for those FMD packets.
Well, I took those recipes from 3:42, just without oil and salt and ate that from 3 days. I took some EPA/DHA supplements I still had lying around, cause I heard they were also in the Prolon (tm) package and even some multi-vits hoping to keep my mineral balance in check. Though I've stopped using all those supplements a while back, since I heard they're doing more harm than good. Those Prolon packages cost over a 100$ if I recall correctly, whereas if you just make soup it'll cost you less than 10$. Perhaps I did have more volume than what's in those packs, but my total calories, were less than 1/3 of my normal intake and on the first day I managed to deplete my glycogen stores by taking a 2 hour walk, so I probably hit keto mode after the first day. If I recall correctly there's a 3 day version and a 5 day version, but on the second day the infection in mouth completely dissappeared, so I figured 3 days was enough. I say it beats going to see a doctor for a round of anti-biotics, probably cheaper too, even though I have insurance, I don't even know if they cover anti-biotics, but even if they do just seeing a doctor and picking up pills will cost you some cash first, then perhpas you'll be refunded later through the insurance, I think that's how it works any way. I honestly haven't even seen my new doctor in real life or any doctor in over a decade for that matter, I've only visited his office to hand over some paper work to his secretary once, cause my previous doctor died in a one sided car accident, god rest his soul. I'm rambling, sorry. But really I believe this FMD has something going for it, not just my opinion and experience, but like Dr. Greger showed there is statistical significant evidence to back it up. I had heard about this research, so I just had to try it out, couldn't help myself. Also I'd say it's safer and more comfortable than water fasting.
@@eelkeaptroot1393 wow... Well I'm glad everything worked out for you. I definitely agree with you about FMD. The fact that it's easier, safer & more comfortable than strict water fasting is why Dr Longo developed it to begin with. I actually took some time to create my own version last yr, using the info & nutrition labels of the products in the FMD kit. I just haven't done it yet.
Dr. Greger really missed the mark on this one. The purpose of Dr. Longo’s FMD is to get the anti-aging effects of fasting (inhibition of mTor and promotion of autophagy, etc.) without actually fasting. Not everyone can safely water fast. It’s not a weight loss protocol. Dr. Longo’s longevity diet is a whole food plant based diet.
I've been fasting two days a week (not consecutive) for 18 to 24 hours at a time. Been doing this for over five years now. I've always believed in the science studies showing it increases insulin sensitivity, and HGH. I like the idea of giving my digestive system a break and it's a good way to keep my weekly calorie intake at bay. Some times I'll exercise or cycle while fasting to get into a keto state (fat burning). I feel an increase in energy and mental clarity when I do this.
From his research V. Longo has discovered that you need at least 5 days to see a significant response in bloodwork. 2 days is not really of benefit for cells; need 3 days minimum but 5 is optimal based on the scientific data so far.
Related to Dr. Longo's FMD product, Prolon, I purchased one "kit" , and followed the FMD for the 5 days. After that, I did what you suggested: I designed my own diet to match Prolon's nutritional profile using salads, soups, and nuts, algae based omega-3 and multi-vitamin supplements. I did that 5 day FMD for another 2 cycles.
Dr. Klaper advises a brief fast one day a month. I tend to think that eating WFPB (with all the fiber) is a form of calorie restriction. In fact eating more calories may be necessary since high amounts of fiber block caloric uptake.
I eat at least 8 cups of veggies a day and still have to use IF to keep my weight down. I'm also quite active and I walk about 45 min a day, do 1/2 hr exercise video. I'm almost 68. It's hard to stay slim if u don't fast. With calorie counting, I'm starving all the time...can't do THAT forever! Fasting makes it very easy.
Valter Longo has answered the last question of this video in various interviews he's done. He said that the exact formulation and ratios of the macro & micro nutrient composition is important and easy to get wrong if doing it on your own. He also said there are certain key ingredients, like the glycerin in the Prolon L-Drink that people may not know of which helps the fasting process and prevents problems. To be honest, I don't think he makes a convincing case against most pro-active health-conscious people figuring this out themselves from regular food they can buy at the grocery store, however, we all hear funny customer support stories of clueless people doing the most insane things thinking they're following the correct directions, so if absolute compliance is needed, such as in clinical settings, then he is right to want to standardize and package the food to make things as fool proof as possible for patients. He has told anecdotes of several patients who fasted themselves to death while thinking they were following protocol.
@@sonja4164 Not true!!! He only provides macros in his book, but not micro nutrients. There is much more info in research papers where the ingredients of FMD are listed. Anyways, in his book he specifically states that you should not attempt it by DIY due to complicated micro nutrient composition. Stop spreading false information.
Dr. Michael Mosley did a documentary with Longo a few years ago on the effects of a mimicking fasting diet. You can find it here on RUclips (I think it's something like, "Eat, Fast and Live Longer"). It's quite interesting, and it demonstrated how using the 5:2 approach, Mosley was able to improve his health and eliminate his (pre)diabetic state. Calorie restriction *does* have benefits.
I saw that too but the 5:2 one looked like a miserable way to eat/live. The Prolon FMD is just once a month at most without the extremely limiting eating program with the 5:2.
@@DBushX2 5:2 seemed very straight forward and no added BS or nuance... just do 25% caloric intake on a fasting day, no two fasting days in a row and flexible to change your fasting day just keep at least one normal day in between; then when you've met your weight goal it becomes a 6:1 "diet". I mean, how much easier does it get? With FMD you have to have all your macros planned out, etc, and get fancy supplements; it's seems way more pain. Maybe you saw someone trying to micro-manage the 5:2 into something it wasn't. It couldn't be simpler - it also got me comfortable with the idea I could miss meals and fast. I still would like to try the FMD, but researching the DIY version has been a pain.
Having experience doing about 6 stays at True North doing 7 day water fast, I found the FMD an interesting departure. Since developing intestinal issues about three years ago and not healing from the stays at True North I decided to change my diet and try a different fasting method. The gut issues may have developed from stress, spike proteins attacking my gut after taking the Covid vaccine, and/or eating much kale and roughage. The inclusion of more fat in my diet seems to calm my stomach down. The diarrhea I suffered from constantly for the past three years has gone away with the inclusion of more healthy fats, cutting out most of the kale. It took a while to figure this out. For ten years since I went WFPB I had flourished. Lesson here is that our bodies change and it's best to listen and be open to making changes. In my case it meant including more whole food fats.
To his credit Dr Longo gives instructions on how to do the fasting mimicking diet using plant based ingredients yourself rather than buying his five day meal plans so that anyone who wants to try it can do so with low cost whole food ingredients at home.
In his book he specifically says that one should not try this by home made modifications, as the FMD is designed to provide the right amount of various crucial micro nutrients at appropriate times. It is far more complicated than just macros and should not be attempted in DIY fashion! Do not spread misinformation. His book is in essence an add for promoting FMD.
@@vitamin9024 yes, and that's all you need is the macros. You already know it's whole food plant based. You can create a diy version. As far as him saying don't do it, I saw him say it can be done in a cpl interviews. Of course he discourages people from diy, but he's also realistic.
@@sonja4164 Whole food plant based is not a magic pill that provides all the right micro nutrients at the right time. This is highly disrespectful towards dr. Longo (from your and from dr. Greger side), as it implies you can just mix anything as long as it's whole food plant based and IIFYM. So all his research on how to time right micronutrients to trigger right pathways at the right time are just bs in your opinion ?!?
Noah97 it was designed for cancer treatment for a more effective use of chemo therapy with less damage to healthy cells. Longo has many interviews on RUclips that are extraordinary.
Dr. Longo says that almost everyone (special acceptations for pregnant young and diabetics at the very least) should fast (or use the FMD) at least twice a year.
Really the best and most simple method for eating is found through the "daily dozen app" :) Otherwise, the more you look the more complicated it most likely will seem that people are trying to make things. It always circles back around to the most simple things being the best, and that's just eating plant based whole foods. No calorie counting needed. No fasting. Maybe a little more planning ahead than just eating processed foods. And maybe a little discipline to not eat too late in the evening.
I completely agree. Eating a variety of whole plant food is the best, then you can add "fancy" stuff if you want to. Some of it really does work. However, if you don't have that healthy eating base it's not going to be as good for you.
@@Sobchak2 aside of my personal anecdote majorly improved health over the last nine years of being vegan, in the last two years of being on a plant-based whole food diet for the most part, I have spent a great deal of time listening to a diverse array of doctors, videoing them even as you can see on my channel, reading what I can about nutrition, watching countless videos, looking at papers and reading through as many as I can, Etc. And everything points in this direction of eating plant-based Whole Foods, on every level everything points at that. Even looking at family and friends and everyone else I know around me and how bad their health is because they're not eating this way, as anecdotal as it seems, it is all totally in line with everything else pointing at the same thing... WFPB !
@@VeganLinked you just said that yours is "the best method", with no need for fasting, etc.. (which very natural, it's in fact the way we and all animals on this planned evolved from the beginning of life). Anecdotes, videos of doctors, etc count close to zero, did you actually read the peer-reviewed scientific articles this video is commenting on?
no I didn't read those specific papers. I would like to time permitting. For now I trust just listening to Greger. After all that's kind of his purpose, he reviews all of the nutritional science so we don't have to, as he kind of puts it. But I still try to do my own research when I can. I do think there is some inherent fasting opportunities just living life eating plant-based Whole Foods. Because they are low in calories by default and some days I may skip breakfast or dinner or a whole day just because of the way the day unraveled. not offen, but presumably often enough. Just going vegan was enough for me to lose all the weight that I needed to lose. Just eating plant-based Whole Foods really makes it super easy to obtain the perfect weight and maintain it. The reason why I mentioned earlier all the different ways in which I have come to the conclusion that plant-based Whole Foods in the daily dozen are awesome is because reading these papers is most likely not going to change that LOL I don't find too much relevance in what our ancestors did either. I think it's interesting to fantasize about but that's about it. We are a completely different Beast now.
Dr can you please elaborate more on the autophagy aspect of fasting. Also if there's anything in regards to healthy to athletic people fasting eating in a 12 to 20 hour eating window daily?
Vaulter Longo says ‘intermittent fasting’ is not an actual term to describe it. It can mean anything, but instead what people do is ‘time-restricted’ eating. He recommends a non-starchy vegan + fish once or twice a week for adults to age 65 or 70 then add (a little) more protein and to eat in a 12 hour window (like 8am-8pm). Children need protein for proper growth.
@@DBushX2yes from best sources organic meat eggs seafood fish is good but can contain heavy metals and excess omega3 is most fattening thing in nature
If anyone's interested, this idea isn't new or hard to do yourself. In fact, this is literally all over RUclips in the form of "weight loss cabbage soups" which are pretty much variations of some sort of stock, onions, cabbage, some spices and other low-calorie vegetables cooked in water for long periods of time. Have fun !
I personally don’t feel anything beyond 48 to 72 hours is necessary...law of diminishing returns beyond 48...my personal favourite is 36 to 42 hours...eat..don’t eat ...once or twice a week...I look forward to my fasting window...I get so much accomplished!
One thing I think dr. Greger consistently misses is that fasting (fmd, water fasting) works as a kind of reset on the diet: it makes it easier to stick to healthy changes afterwards. I credit fasting (fmd: I do like it pre-packaged) with making me finally able to let go of my chocolate addiction, for instance.
it works for me 5:2 fast on Mondays and Thursday some weeks might be Tus and thu,. I have 50g of oat bran with soy milk and apple, lunch veggies with a tiny bit of vegan cheese on top same for dinner , and lots of coffee and and diet soda, rest of the week eat 1700 cal a day, weekends I eat 2500 a day .. works out on Average about 1500 to 1600 cal a day
The FMD study did not use people that are really healthy eaters already. Any diet that cuts saturated fat and animal protein is going to have positive effects. If you give FMD to really whole plant food eaters, the will be no benefit and maybe harm.
The Artificial Society The body responds to fasting in a way you will not achive by simply eating healthy. It eats itself, preferably dysfunctional proteins and cells, activates stem cells and then regenerates during refeeding.
Svante Forsman alright, i guess i should say this. Mice when on an optimal diet without caloric restriction, do not respond favorably to caloric restriction given same optimal diet. Caloric restriction only had favorable results compared to bad diets. That is for lifetime eating not short term scenario. Given a short term scenario, i dont know.
🎯 Key Takeaways for quick navigation: 00:00 💡 Alternate-day fasting and 5:2 intermittent fasting show similar weight loss results over a 6-month period. 00:27 🍽️ 5:2 fasting pattern and continuous calorie restriction result in comparable weight loss and maintenance over a 6-month period. 00:53 🕰️ 5:2 fasting may induce more pronounced hunger but does not lead to overeating on non-fasting days. 01:19 😐 5:2 fasting pattern does not consistently affect cognition or lean mass preservation, and adherence may be more challenging than expected. 01:48 ❤️ 5:2 diet shows no significant increase in LDL cholesterol compared to continuous calorie restriction, potentially making it advantageous over other fasting regimens. 02:14 🥗 Fasting-mimicking diet (FMD) designed by Valter Longo, a low-protein, low-sugar, plant-based plan, yields positive metabolic effects and may help lower IGF-1 levels and inflammation markers. 02:41 🌱 FMD group shows weight loss, decreased body fat, and reduced waist circumference, with additional improvements in blood pressure after three cycles of the five-days-a-month program. 03:10 💪 Some benefits of the fasting-mimicking diet appear to persist even three months after completion, indicating potential longer-term effects. 03:38 💰 Valter Longo's commercial fasting-mimicking diet mostly comprises dehydrated soup mixes, herbal teas, kale chips, nut-based energy bars, and supplements, prompting the consideration of real vegetable alternatives. Made with HARPA AI
Fasting clinic in Spain 100 years experience said 250 calories a day don't break your fast there fasting detoxing program. They like fasting you with juice and veggie soups . Look them up.
One-day fast per week is what I've been doing for some time. Unexpectedly, I feel very little hunger on day two when I break my fast usually many hours after I've woken up. So day two might actually be easier than day one, perhaps. I'll try it out and see! Another curious thing I've noticed is I can be really hungry on other days, but on my regular scheduled fasting day, I usually experience almost no hunger. It's as if my body knows what's up and so dials back the hunger pangs.
I could fast for as much as I wanted when I was keto. Now I’m two weeks into WFPB vegan diet and I’m starving all the time, I need food first thing in the morning and until late at night! I eat a lot of veggies, starches, beans, grains and fruit and I am soooo hungry all the time! I tried to count calories just to see how much food I eat, I gave up counting after the 3000 ..... I just want to quit and go back to Healthy Keto and OMAD, but now I’m scared to eat all the meat and fats since I’ve been watching this channel for two weeks...... Please someone help
The good old doctor haven't done his research on autophagy I see. The reason WHY you just can't eat real vegetables is because the moment you spark some insulin your autophagy is interrupted at once. Just like that. YOU COULD eat vegetables but it can't be any vegetables as many of them will offset what you're trying to accomplish to begin with. Glucose will offset your autophagy straight away and YES contrary to popular claim, many vegetables DO contain glucose.
I watched your other video where you recommend the 16 hour fast whilst putting the eating period in the morning from 8-3pm, which version would be better, doing a 16 hour fast a day with eating from 8-3pm or the weekend fast version?
According to the science and the most long-lived people it’s 12 hours eating and 12 hours not eating. And it’s also important to not skip breakfast, but lunch OR dinner as a small 100 calorie healthy snack for the ‘skipped’ meal.
I’m on day 1 of a 5 day FMD diet. Meal 1 today: oatmeal with a little protein and coconut oil (500 cal). Meal 2: Pineapple and Vegetarian Chili (500 cal). This is my 8th time doing this protocol.
@@dsargeant How often do you do the FMD diet? How has it gone the previous 7 times? What's your overall progress since beginning your first cycle? (I imagine it's going well because you keep doing it).
Brandon Swan I was originally working on doing it every season (Fall, Winter, etc). But then I heard Dr. Longo say that twice a year is ok if you have no issues and are not trying to lose weight. So, now I am thinking about doing it Summer and Winter. My weight is fine and have never been weight conscious, if anything I’ve typically been a little underweight. As for progress, I am just doing this for longevity and general health. I have been a marathon runner, so I can’t really do it while I am in full training mode. The previous times seemed much easier than I had anticipated. I still remember thinking the first one was easy. But, then I had done 24 hour fasts many times in my life before FMD.
It seems like the benefits seen here are the same as with a plant-based diet. Has anyone ever compared fasting to WFPB, head to head in the same study?
@@svanteforsman8244 I agree, I was just curious since they don't specify what these people are eating and the benefits they see are very similar to just going WFPB. So my current assumption is that the study subjects are eating a SAD diet and seeing benefits from quitting that a few days a month. I'd be super interested to see if there's any extra boosts from the same IF on a WFPB diet. Are the results from fasting from a bad diet, or just from fasting in general, regardless? It seems like IF is beneficial regardless, but I'd love to see those numbers compared on the same graph. Just my scientific pondering 🤓
If I go more than 12 hours without calories, I "feel" like I'm hypoglycemic, even though I'm not. I get weak, shaky, tired, and even though I normally avoid added sugars, a few sips of a sugary soda, which I never drink, and I'm normal again until I eat.
Dr. Could u explain why I am gassy? I eat 98% of time vegan for 45 year and always get gas after eating veggies. And feel blooded . How to reduce that?
carnivore the diet every sick vegan eventually changes to beans and grains are the worst at least replace something with eggs and fatty fish you will see huge difference
I think some fasting practice is cause an increase in LDL because your body switches to use fat as a fuel source so maybe it's a reference to that I don't know I would have to watch it again but I bet it's related to that
The main reason, for me at least, to run away from calorie restriction dieting is the fact that it SLOWS your metabolism, possibly permanently! Which is why we ALWAYS regain our lost weight! Whereas total fasting INCREASES your metabolism by at least TEN PERCENT while you are fasting, and perhaps even after, resulting in greater weight loss PLUS all the other metabolic benefits that come from fasting. KEEP UP! The science is passing you by!
Yup. Also carbs are in the way with insulin being high all the time and giving trouble with dropping some fat. That's why diets don't work! Insulin is a fat storage hormone!
This does not happen with fmd read the paper, Dr. Longo specifically designed to prevent that. That's why it's only five days, and not ongoing like many others.
@@seitanbeatsyourmeat666 Wow! What brave and baseless assertions you've made! I recognize and appreciate the skill and genius it takes to make such naked declarations which require no evidence or logical reasoning at all. I can tell you graduated at the top of your class at Troll U.
Perhaps constant caloric restriction is promoting weight loss, but real fasting it promoting body re-composition without a big weight loss - read lose fat but keep your active body tissue
@@pdblouin no, this was another fallacy "every other day callory restriction" but not fasting at all - IF is building muscle and reducing fat tissue at the same time, I mean like 48h fast (0 cals) and 72h overfeeding for example rotated
Save the 50 USD per day, "DIY fasting mimicking diet": cooking a simple vegetable soup 🌽🍅🍆🍵and a few almonds or walnuts 🌰 plus herbal tea without anything added, first day 800 calories, 2nd to 5th day 500 calories per day. Don't do it if you're pregnant, diabetic etc. Ask your doctor!
Yeah. DIY probably the best way to go about it. imo Longo is ripping people off by charging hundreds of dollars for some nuts and soup packets. Dr. Fung is infinitely more credible when it comes to fasting because he's not trying to sell you some ramen soup packets for $500.
@@sueharrison6718 ok thanks for the hint. Calories should depend on one's size so DIY is more flexible, my wife is small, little more than half my weight, a fasting mimicking diet should also be different for her
on a FMD you get 45% cals from carbs, 45% from fat, and only 10% protein. this is precise, because high-ish fat and little calories will get you into ketosis, which is the main purpose of fmd.
Everyone needs an income to support themselves. Longo sells FMD eating plan and you sell books. Ive been intermittent fasting for 5 years now. It works for me.
Monday and Thursday Muslim fast insted of regular Ramadan fast if you don't fast or not able to fast Ramadan. Fasting is good for you if you but new. Been going on from the beginning of humanity be any religion
Just FYI to everyone. The FMD was not created for weight loss. It was created mostly as a supplementary treatment for cancer patients. Dr. Longo originally prescribed a 3 day (72 hour) fast prior to chemotherapy. Because the adherence rate was so low he developed a diet (5 days instead of 3) to mimic fasting to see if it could get the same benefits but with higher adherence.
Exactly! So, eating a few hundred calories a day of vegetables is NOT going to achieve the same results.
@@DBushX2 How does that follow? The point is to achieve a certain level of calorie restriction. The proprietary powder doesn't seem to have anything special in it.
@@psbjr Agreed. Isaih 53 is a bit of a dumb dumb.
I thought the same that a few hundred calories a day in vegetables will mimic the fasting without spending hundreds of dollars on Dr longo's artificial food products.
However if three days of pure water fasting will achieve the same result I would rather tough out the 3 days then go 5 days half starving.
I've tried the fasting mimicking diet myself a few times, to get rid of a tooth acke, worked like a charm. I did of course cook my own soup, after seeing the prices for those FMD packets.
What did you do exactly?
Well, I took those recipes from 3:42, just without oil and salt and ate that from 3 days. I took some EPA/DHA supplements I still had lying around, cause I heard they were also in the Prolon (tm) package and even some multi-vits hoping to keep my mineral balance in check. Though I've stopped using all those supplements a while back, since I heard they're doing more harm than good. Those Prolon packages cost over a 100$ if I recall correctly, whereas if you just make soup it'll cost you less than 10$. Perhaps I did have more volume than what's in those packs, but my total calories, were less than 1/3 of my normal intake and on the first day I managed to deplete my glycogen stores by taking a 2 hour walk, so I probably hit keto mode after the first day. If I recall correctly there's a 3 day version and a 5 day version, but on the second day the infection in mouth completely dissappeared, so I figured 3 days was enough. I say it beats going to see a doctor for a round of anti-biotics, probably cheaper too, even though I have insurance, I don't even know if they cover anti-biotics, but even if they do just seeing a doctor and picking up pills will cost you some cash first, then perhpas you'll be refunded later through the insurance, I think that's how it works any way. I honestly haven't even seen my new doctor in real life or any doctor in over a decade for that matter, I've only visited his office to hand over some paper work to his secretary once, cause my previous doctor died in a one sided car accident, god rest his soul. I'm rambling, sorry. But really I believe this FMD has something going for it, not just my opinion and experience, but like Dr. Greger showed there is statistical significant evidence to back it up. I had heard about this research, so I just had to try it out, couldn't help myself. Also I'd say it's safer and more comfortable than water fasting.
@@eelkeaptroot1393 wow... Well I'm glad everything worked out for you.
I definitely agree with you about FMD. The fact that it's easier, safer & more comfortable than strict water fasting is why Dr Longo developed it to begin with.
I actually took some time to create my own version last yr, using the info & nutrition labels of the products in the FMD kit. I just haven't done it yet.
Fascinating stuff, thanks for sharing.
@@eelkeaptroot1393 d0
Dr. Greger really missed the mark on this one. The purpose of Dr. Longo’s FMD is to get the anti-aging effects of fasting (inhibition of mTor and promotion of autophagy, etc.) without actually fasting. Not everyone can safely water fast. It’s not a weight loss protocol. Dr. Longo’s longevity diet is a whole food plant based diet.
I'm not sure why he's breezing past all the anti aging, autophagy stuff. We're not only interested in weight loss and blood pressure.
I agree, this video is really quite disappointing.
Agreed
He has to support his agenda
Who says there isn’t more videos coming?
I find it easier to fast on the weekend because you can keep physically busy. Screw trying to fast sitting at a desk all day.
That's a really good idea. I know that when I am working or studying I am more likely to grab something to eat.
glad im nt the only one
you don't like thinking clearly at work preferring it when you get entertained brainlessly at weekend?
@@szymonbaranowski8184 What do you know about my weekends?
I've been fasting two days a week (not consecutive) for 18 to 24 hours at a time. Been doing this for over five years now. I've always believed in the science studies showing it increases insulin sensitivity, and HGH. I like the idea of giving my digestive system a break and it's a good way to keep my weekly calorie intake at bay. Some times I'll exercise or cycle while fasting to get into a keto state (fat burning). I feel an increase in energy and mental clarity when I do this.
From his research V. Longo has discovered that you need at least 5 days to see a significant response in bloodwork. 2 days is not really of benefit for cells; need 3 days minimum but 5 is optimal based on the scientific data so far.
Related to Dr. Longo's FMD product, Prolon, I purchased one "kit" , and followed the FMD for the 5 days. After that, I did what you suggested: I designed my own diet to match Prolon's nutritional profile using salads, soups, and nuts, algae based omega-3 and multi-vitamin supplements. I did that 5 day FMD for another 2 cycles.
Dr. Klaper advises a brief fast one day a month. I tend to think that eating WFPB (with all the fiber) is a form of calorie restriction. In fact eating more calories may be necessary since high amounts of fiber block caloric uptake.
I eat at least 8 cups of veggies a day and still have to use IF to keep my weight down. I'm also quite active and I walk about 45 min a day, do 1/2 hr exercise video. I'm almost 68. It's hard to stay slim if u don't fast. With calorie counting, I'm starving all the time...can't do THAT forever! Fasting makes it very easy.
Valter Longo has answered the last question of this video in various interviews he's done. He said that the exact formulation and ratios of the macro & micro nutrient composition is important and easy to get wrong if doing it on your own. He also said there are certain key ingredients, like the glycerin in the Prolon L-Drink that people may not know of which helps the fasting process and prevents problems.
To be honest, I don't think he makes a convincing case against most pro-active health-conscious people figuring this out themselves from regular food they can buy at the grocery store, however, we all hear funny customer support stories of clueless people doing the most insane things thinking they're following the correct directions, so if absolute compliance is needed, such as in clinical settings, then he is right to want to standardize and package the food to make things as fool proof as possible for patients. He has told anecdotes of several patients who fasted themselves to death while thinking they were following protocol.
@@sonja4164 Not true!!! He only provides macros in his book, but not micro nutrients. There is much more info in research papers where the ingredients of FMD are listed. Anyways, in his book he specifically states that you should not attempt it by DIY due to complicated micro nutrient composition. Stop spreading false information.
For those having trouble making quick tasty veggies, may I recommend Chinese hot pot? I’ve never enjoyed eating simple plain vegetables so much.
For those interested in making veggies and all other food taste better, let me recommend pot. ✌️
What's a Chinese hot pot???😐
What if I don't eat 'veggies' ?
What a great idea! Thank you!
how is your oxalates overload?
Dr. Michael Mosley did a documentary with Longo a few years ago on the effects of a mimicking fasting diet. You can find it here on RUclips (I think it's something like, "Eat, Fast and Live Longer"). It's quite interesting, and it demonstrated how using the 5:2 approach, Mosley was able to improve his health and eliminate his (pre)diabetic state. Calorie restriction *does* have benefits.
I saw that. It was a good one.
You mean the one with the guy who stirred his ProLon soup with the hotel room pen?
I saw that too but the 5:2 one looked like a miserable way to eat/live. The Prolon FMD is just once a month at most without the extremely limiting eating program with the 5:2.
@@DBushX2 5:2 seemed very straight forward and no added BS or nuance... just do 25% caloric intake on a fasting day, no two fasting days in a row and flexible to change your fasting day just keep at least one normal day in between; then when you've met your weight goal it becomes a 6:1 "diet". I mean, how much easier does it get? With FMD you have to have all your macros planned out, etc, and get fancy supplements; it's seems way more pain. Maybe you saw someone trying to micro-manage the 5:2 into something it wasn't. It couldn't be simpler - it also got me comfortable with the idea I could miss meals and fast. I still would like to try the FMD, but researching the DIY version has been a pain.
Having experience doing about 6 stays at True North doing 7 day water fast, I found the FMD an interesting departure. Since developing intestinal issues about three years ago and not healing from the stays at True North I decided to change my diet and try a different fasting method. The gut issues may have developed from stress, spike proteins attacking my gut after taking the Covid vaccine, and/or eating much kale and roughage. The inclusion of more fat in my diet seems to calm my stomach down. The diarrhea I suffered from constantly for the past three years has gone away with the inclusion of more healthy fats, cutting out most of the kale. It took a while to figure this out. For ten years since I went WFPB I had flourished. Lesson here is that our bodies change and it's best to listen and be open to making changes. In my case it meant including more whole food fats.
To his credit Dr Longo gives instructions on how to do the fasting mimicking diet using plant based ingredients yourself rather than buying his five day meal plans so that anyone who wants to try it can do so with low cost whole food ingredients at home.
Exactly.
Would you be able to give a link to where I can find Dr Longo's instructions please?
In his book he specifically says that one should not try this by home made modifications, as the FMD is designed to provide the right amount of various crucial micro nutrients at appropriate times. It is far more complicated than just macros and should not be attempted in DIY fashion! Do not spread misinformation. His book is in essence an add for promoting FMD.
@@vitamin9024 yes, and that's all you need is the macros. You already know it's whole food plant based. You can create a diy version. As far as him saying don't do it, I saw him say it can be done in a cpl interviews. Of course he discourages people from diy, but he's also realistic.
@@sonja4164 Whole food plant based is not a magic pill that provides all the right micro nutrients at the right time. This is highly disrespectful towards dr. Longo (from your and from dr. Greger side), as it implies you can just mix anything as long as it's whole food plant based and IIFYM. So all his research on how to time right micronutrients to trigger right pathways at the right time are just bs in your opinion ?!?
i wouldnt curse longo for selling a product, i trust his work in this field.
Agreed
How about fasting for autophagy. Is that a valid reason for fasting, and for who?
According to interviews I've seen with Dr. Longo the FMD stimulates the autophagy process.
Noah97 it was designed for cancer treatment for a more effective use of chemo therapy with less damage to healthy cells. Longo has many interviews on RUclips that are extraordinary.
Dr. Longo says that almost everyone (special acceptations for pregnant young and diabetics at the very least) should fast (or use the FMD) at least twice a year.
Really the best and most simple method for eating is found through the "daily dozen app" :) Otherwise, the more you look the more complicated it most likely will seem that people are trying to make things. It always circles back around to the most simple things being the best, and that's just eating plant based whole foods. No calorie counting needed. No fasting. Maybe a little more planning ahead than just eating processed foods. And maybe a little discipline to not eat too late in the evening.
I completely agree. Eating a variety of whole plant food is the best, then you can add "fancy" stuff if you want to. Some of it really does work. However, if you don't have that healthy eating base it's not going to be as good for you.
How do you know which method is best, did you look closely at the papers discussed in this video?
@@Sobchak2 aside of my personal anecdote majorly improved health over the last nine years of being vegan, in the last two years of being on a plant-based whole food diet for the most part, I have spent a great deal of time listening to a diverse array of doctors, videoing them even as you can see on my channel, reading what I can about nutrition, watching countless videos, looking at papers and reading through as many as I can, Etc. And everything points in this direction of eating plant-based Whole Foods, on every level everything points at that. Even looking at family and friends and everyone else I know around me and how bad their health is because they're not eating this way, as anecdotal as it seems, it is all totally in line with everything else pointing at the same thing... WFPB !
@@VeganLinked you just said that yours is "the best method", with no need for fasting, etc.. (which very natural, it's in fact the way we and all animals on this planned evolved from the beginning of life).
Anecdotes, videos of doctors, etc count close to zero, did you actually read the peer-reviewed scientific articles this video is commenting on?
no I didn't read those specific papers. I would like to time permitting. For now I trust just listening to Greger. After all that's kind of his purpose, he reviews all of the nutritional science so we don't have to, as he kind of puts it. But I still try to do my own research when I can.
I do think there is some inherent fasting opportunities just living life eating plant-based Whole Foods. Because they are low in calories by default and some days I may skip breakfast or dinner or a whole day just because of the way the day unraveled. not offen, but presumably often enough.
Just going vegan was enough for me to lose all the weight that I needed to lose. Just eating plant-based Whole Foods really makes it super easy to obtain the perfect weight and maintain it.
The reason why I mentioned earlier all the different ways in which I have come to the conclusion that plant-based Whole Foods in the daily dozen are awesome is because reading these papers is most likely not going to change that LOL
I don't find too much relevance in what our ancestors did either. I think it's interesting to fantasize about but that's about it. We are a completely different Beast now.
Dr can you please elaborate more on the autophagy aspect of fasting. Also if there's anything in regards to healthy to athletic people fasting eating in a 12 to 20 hour eating window daily?
You'd prolly love thomas DeLauer...look for his You Tube videos!
Vaulter Longo says ‘intermittent fasting’ is not an actual term to describe it. It can mean anything, but instead what people do is ‘time-restricted’ eating. He recommends a non-starchy vegan + fish once or twice a week for adults to age 65 or 70 then add (a little) more protein and to eat in a 12 hour window (like 8am-8pm). Children need protein for proper growth.
@@DBushX2yes from best sources
organic meat eggs seafood
fish is good but can contain heavy metals and excess omega3 is most fattening thing in nature
If anyone's interested, this idea isn't new or hard to do yourself. In fact, this is literally all over RUclips in the form of "weight loss cabbage soups" which are pretty much variations of some sort of stock, onions, cabbage, some spices and other low-calorie vegetables cooked in water for long periods of time. Have fun !
I have been making the vegan soup variation of that and it is fantastic. Very little calories and feel full.
literally how my dad lost weight once 😂
I personally don’t feel anything beyond 48 to 72 hours is necessary...law of diminishing returns beyond 48...my personal favourite is 36 to 42 hours...eat..don’t eat ...once or twice a week...I look forward to my fasting window...I get so much accomplished!
Fast mimicking diet helps old people, Who uses medicine pills, and cant water fast. Do what you can. Just fast, water or fast mimicking diet
One thing I think dr. Greger consistently misses is that fasting (fmd, water fasting) works as a kind of reset on the diet: it makes it easier to stick to healthy changes afterwards. I credit fasting (fmd: I do like it pre-packaged) with making me finally able to let go of my chocolate addiction, for instance.
Dr. Longo's research is really interesting.
it works for me 5:2
fast on Mondays and Thursday some weeks might be Tus and thu,.
I have 50g of oat bran with soy milk and apple, lunch veggies with a tiny bit of vegan cheese on top same for dinner , and lots of coffee and and diet soda,
rest of the week eat 1700 cal a day, weekends I eat 2500 a day .. works out on Average about 1500 to 1600 cal a day
The FMD study did not use people that are really healthy eaters already. Any diet that cuts saturated fat and animal protein is going to have positive effects. If you give FMD to really whole plant food eaters, the will be no benefit and maybe harm.
The Artificial Society The body responds to fasting in a way you will not achive by simply eating healthy. It eats itself, preferably dysfunctional proteins and cells, activates stem cells and then regenerates during refeeding.
Svante Forsman alright, i guess i should say this. Mice when on an optimal diet without caloric restriction, do not respond favorably to caloric restriction given same optimal diet. Caloric restriction only had favorable results compared to bad diets. That is for lifetime eating not short term scenario. Given a short term scenario, i dont know.
The Artificial Society chronic caloric restriction will not give the same results as fasting or FMD.
I dont quite get this, is it good to do the 2 Days fast or not?
YES! All types of fasts are beneficial.
Yes, but if you're on medication, do check with a doctor.
🎯 Key Takeaways for quick navigation:
00:00 💡 Alternate-day fasting and 5:2 intermittent fasting show similar weight loss results over a 6-month period.
00:27 🍽️ 5:2 fasting pattern and continuous calorie restriction result in comparable weight loss and maintenance over a 6-month period.
00:53 🕰️ 5:2 fasting may induce more pronounced hunger but does not lead to overeating on non-fasting days.
01:19 😐 5:2 fasting pattern does not consistently affect cognition or lean mass preservation, and adherence may be more challenging than expected.
01:48 ❤️ 5:2 diet shows no significant increase in LDL cholesterol compared to continuous calorie restriction, potentially making it advantageous over other fasting regimens.
02:14 🥗 Fasting-mimicking diet (FMD) designed by Valter Longo, a low-protein, low-sugar, plant-based plan, yields positive metabolic effects and may help lower IGF-1 levels and inflammation markers.
02:41 🌱 FMD group shows weight loss, decreased body fat, and reduced waist circumference, with additional improvements in blood pressure after three cycles of the five-days-a-month program.
03:10 💪 Some benefits of the fasting-mimicking diet appear to persist even three months after completion, indicating potential longer-term effects.
03:38 💰 Valter Longo's commercial fasting-mimicking diet mostly comprises dehydrated soup mixes, herbal teas, kale chips, nut-based energy bars, and supplements, prompting the consideration of real vegetable alternatives.
Made with HARPA AI
Fasting clinic in Spain 100 years experience said 250 calories a day don't break your fast there fasting detoxing program. They like fasting you with juice and veggie soups . Look them up.
First, last, who cares?! I’m here for the science 😎👍🏼
Ikr?! ☺️
One-day fast per week is what I've been doing for some time. Unexpectedly, I feel very little hunger on day two when I break my fast usually many hours after I've woken up. So day two might actually be easier than day one, perhaps. I'll try it out and see!
Another curious thing I've noticed is I can be really hungry on other days, but on my regular scheduled fasting day, I usually experience almost no hunger. It's as if my body knows what's up and so dials back the hunger pangs.
The human body is amazing, isn't it?
Please contact Google. You Tube is not working on most Roku since the latest update.
I could fast for as much as I wanted when I was keto. Now I’m two weeks into WFPB vegan diet and I’m starving all the time, I need food first thing in the morning and until late at night! I eat a lot of veggies, starches, beans, grains and fruit and I am soooo hungry all the time! I tried to count calories just to see how much food I eat, I gave up counting after the 3000 ..... I just want to quit and go back to Healthy Keto and OMAD, but now I’m scared to eat all the meat and fats since I’ve been watching this channel for two weeks...... Please someone help
keto is not healthy see the nutritionfacts serie en keto ruclips.net/video/7_Dv7b0TON8/видео.html
did you improve your WFPB skill
Зачем себя мучать? Я без мяса или молочки и дня не могу прожить. Все время голодный. Если нет ни того, ни другого, то яйца спасают.
What’d you end up doing? After trying all the extreme diets, I’m pretty sure being 85% plant based with some chicken and fish is the way to go.
@@mikepaquette1245 I’m actually trying carnivore rn )
@@Lilyrockstarr good luck! Keto shot my LDL up to 340 so those diets definitely are too risky for me
Instead of 5 days FMD, why not 5 days water only fast? Are there any reasons at all?
That's a good question.
The good old doctor haven't done his research on autophagy I see. The reason WHY you just can't eat real vegetables is because the moment you spark some insulin your autophagy is interrupted at once. Just like that. YOU COULD eat vegetables but it can't be any vegetables as many of them will offset what you're trying to accomplish to begin with. Glucose will offset your autophagy straight away and YES contrary to popular claim, many vegetables DO contain glucose.
I love this channel!
Doc, go to Rogans podcast and destroy the bs spreader please
What about the fiber content of the diet? What is the total fiber content? Perhaps this of importance? What about macros?
Finally covering this! Thank you!
BUT, always biased as usual 👎🏼🤦♀️. The science bares it out but he’s still against it…..as usual.
I watched your other video where you recommend the 16 hour fast whilst putting the eating period in the morning from 8-3pm, which version would be better, doing a 16 hour fast a day with eating from 8-3pm or the weekend fast version?
They are both important. Look for Dr Pelz's Fasting Benefits Chart. Gives u a timeline on the benefits.
According to the science and the most long-lived people it’s 12 hours eating and 12 hours not eating. And it’s also important to not skip breakfast, but lunch OR dinner as a small 100 calorie healthy snack for the ‘skipped’ meal.
I enjoy the real vegetable comment.... Been doing that for about a week and I've got great benefits...
I’m on day 1 of a 5 day FMD diet. Meal 1 today: oatmeal with a little protein and coconut oil (500 cal). Meal 2: Pineapple and Vegetarian Chili (500 cal). This is my 8th time doing this protocol.
Do you have any details on the meal plan for days 2 - 5?
jamessullenriot Go to the “about” section in the subreddit r/FMD (do you use reddit?)
@@dsargeant How often do you do the FMD diet? How has it gone the previous 7 times? What's your overall progress since beginning your first cycle? (I imagine it's going well because you keep doing it).
@@dsargeant Yep, found it. Thanks
Brandon Swan I was originally working on doing it every season (Fall, Winter, etc). But then I heard Dr. Longo say that twice a year is ok if you have no issues and are not trying to lose weight. So, now I am thinking about doing it Summer and Winter. My weight is fine and have never been weight conscious, if anything I’ve typically been a little underweight. As for progress, I am just doing this for longevity and general health. I have been a marathon runner, so I can’t really do it while I am in full training mode. The previous times seemed much easier than I had anticipated. I still remember thinking the first one was easy. But, then I had done 24 hour fasts many times in my life before FMD.
It seems like the benefits seen here are the same as with a plant-based diet. Has anyone ever compared fasting to WFPB, head to head in the same study?
I did a quick search in pubmed and I didn't find anything
I do mostly WFPB and add FMD four times a year. I don’t think it’s either or -I think they complement each other!
@@svanteforsman8244 I agree, I was just curious since they don't specify what these people are eating and the benefits they see are very similar to just going WFPB. So my current assumption is that the study subjects are eating a SAD diet and seeing benefits from quitting that a few days a month. I'd be super interested to see if there's any extra boosts from the same IF on a WFPB diet. Are the results from fasting from a bad diet, or just from fasting in general, regardless? It seems like IF is beneficial regardless, but I'd love to see those numbers compared on the same graph. Just my scientific pondering 🤓
Citizenthirteen So you didn't, then.
@@svanteforsman8244 I agree
If I go more than 12 hours without calories, I "feel" like I'm hypoglycemic, even though I'm not. I get weak, shaky, tired, and even though I normally avoid added sugars, a few sips of a sugary soda, which I never drink, and I'm normal again until I eat.
Have you tested your A1C? I would be worried if I couldn't go 12 hours without getting weak and shaky.
@@brandonswan9247 Every 6 to 12 months, it's normal, so is my fasting glucose. Thanks for the response.
and what about insulin levels?
@Citizenthirteen Good question. It could be because I'm thin, and I'm not used to being this thin.
@@onurb.2770 I can't answer that, I'm not diabetic.
Always make total sense. Not purchasing the program. I make vegetables smoothies.
Dr. Could u explain why I am gassy? I eat 98% of time vegan for 45 year and always get gas after eating veggies. And feel blooded . How to reduce that?
The Best Diet for Upset Stomach ruclips.net/video/GGGd2Y7F9lA/видео.html ( nutritionfacts YT video )
carnivore
the diet every sick vegan eventually changes to
beans and grains are the worst
at least replace something with eggs and fatty fish
you will see huge difference
What could be even lower in calories than piece of meat?
Why the random LDL study at 1:56??? Were we talking about cholesterol???
I think some fasting practice is cause an increase in LDL because your body switches to use fat as a fuel source so maybe it's a reference to that I don't know I would have to watch it again but I bet it's related to that
Seems the cabbage soup diet would attain the same results. Not many calories in cabbage soup.
Not really. The FMD has a specific macro breakdown daily.
Real (clean) greens, sprouts, sprouted seeds/nuts, herbs & veggies are where it's at...especially wild and home grown.
@Citizenthirteen Check out The Need To Grow if you haven't. Amazing logic & super sense!
as long as you are born as a gorilla
Excellent information.
Plants for the win 🥦🍎🥬🍅💚
REAL VEGETABLES...Ding ding ding 🎶
Longo has a do-it-yourself version of FMD in his book
The main reason, for me at least, to run away from calorie restriction dieting is the fact that it SLOWS your metabolism, possibly permanently! Which is why we ALWAYS regain our lost weight! Whereas total fasting INCREASES your metabolism by at least TEN PERCENT while you are fasting, and perhaps even after, resulting in greater weight loss PLUS all the other metabolic benefits that come from fasting.
KEEP UP! The science is passing you by!
Yup. Also carbs are in the way with insulin being high all the time and giving trouble with dropping some fat. That's why diets don't work! Insulin is a fat storage hormone!
This does not happen with fmd read the paper, Dr. Longo specifically designed to prevent that. That's why it's only five days, and not ongoing like many others.
Just tell us you have no idea what you’re talking about; it takes fewer words and doesn’t waste our time reading your outdated gibberish
@@seitanbeatsyourmeat666
Wow! What brave and baseless assertions you've made! I recognize and appreciate the skill and genius it takes to make such naked declarations which require no evidence or logical reasoning at all.
I can tell you graduated at the top of your class at Troll U.
Perhaps constant caloric restriction is promoting weight loss, but real fasting it promoting body re-composition without a big weight loss - read lose fat but keep your active body tissue
In previous videos he cites a study that shows the opposite: fasting consumes muscle tissue at an accelerated rate, at the expense of fat loss.
@@pdblouin no, this was another fallacy "every other day callory restriction" but not fasting at all - IF is building muscle and reducing fat tissue at the same time, I mean like 48h fast (0 cals) and 72h overfeeding for example rotated
It would affect my mood. Fact :)
How do you know?
Fasting is great for achieving unusual levels of cognitive clarity and indefatigability.
In short, fasting makes the brain become ultra-awake.
Thank you for this awesome video Dr.Greger. This video is awesome!
Save the 50 USD per day, "DIY fasting mimicking diet": cooking a simple vegetable soup 🌽🍅🍆🍵and a few almonds or walnuts 🌰 plus herbal tea without anything added, first day 800 calories, 2nd to 5th day 500 calories per day. Don't do it if you're pregnant, diabetic etc. Ask your doctor!
Yeah. DIY probably the best way to go about it. imo Longo is ripping people off by charging hundreds of dollars for some nuts and soup packets. Dr. Fung is infinitely more credible when it comes to fasting because he's not trying to sell you some ramen soup packets for $500.
It's 1100 calories on day one and 800 on the other four days. I've done it with the product.
@@sueharrison6718 ok thanks for the hint. Calories should depend on one's size so DIY is more flexible, my wife is small, little more than half my weight, a fasting mimicking diet should also be different for her
But we're you in ketosis during your fast?
@@olgakaydanov yes, you do go into ketosis
on a FMD you get 45% cals from carbs, 45% from fat, and only 10% protein. this is precise, because high-ish fat and little calories will get you into ketosis, which is the main purpose of fmd.
Interesting
Who can remember a diet like this? Does not come off practical to the ever increasing obese American population.
Definitively good to brew some tasty eating disorders.
this could have simply explained 😅
Everyone needs an income to support themselves. Longo sells FMD eating plan and you sell books. Ive been intermittent fasting for 5 years now. It works for me.
Fasting Macadamia Diet
@@freemarketswork Yum. Im in on that diet.
all proceeds of all his books are all donated directly to charity
Woah
Monday and Thursday Muslim fast insted of regular Ramadan fast if you don't fast or not able to fast Ramadan. Fasting is good for you if you but new. Been going on from the beginning of humanity be any religion
Ha ha first. ;-)
Liked the video before starting watching it :)