Fasting is the act of abstaining from food and it’s been believed to offer many incredible benefits. As a result, there has been a surge of different forms of fasting. The most recent one – Fasting Mimicking Diet (FMD) – is possibly the best style of fasting, especially if you want to live longer.
What Is the Fasting Mimicking Diet (FMD)?
The key themes of this article are:
- We will explain what the Fasting-Mimicking Diet (FMD) is.
- How FMD will help you live healthier for longer.
- Explain concepts like autophagy that promote fasting mechanisms that bring results.
- Why fasting is important to help prevent Alzheimer’s, Parkinson’s disease among others.
- The safety aspects of this diet.
Dr. Valter Longo is the director of the Longevity Institute at the USC Leonard Davis School of Gerontology and Professor of Gerontology and Biological Sciences. He developed the FMD (Prolon diet), which is a style of fasting that mimics the effects of fasting, without actual complete food restriction.
Rather, the diet encourages you to consume a plant-based diet for five days, while also consuming low amounts of calories (700 daily), sugars, and proteins, and at least 70 ounces of water each day.
Dr. Valter Longo
According to Dr. Longo, the FMD works by placing the body into a fasting mode, which then triggers metabolic changes that encourage autophagy – a form of cellular cleansing where the body removes damaged and dead cells and proteins.
Autophagy encourages healthy cell aging, better brain health and reduces inflammation, so by encouraging autophagy, the FMD diet is exactly what your body needs for improved longevity.
Fasting Mimicking Diet Vs. Intermittent Fasting
Intermittent fasting is one of the most popular styles of fasting, yet it is quite different from the FMD. While FMD focuses on limiting consumption over 5 days, intermittent fasting, such as the 16:8 method, has individuals abstaining from food for 16 consecutive hours, sans for water or green tea, with the remaining 8-hours being dedicated to the consumption of healthy foods.
Longevity Benefits of the Fasting Mimicking Diet
1. Increases Lifespan
Featuring Dr. Longo, a 2021 study analyzed the diet, health, and lifespan of three different groups of mice over a period of two years.
The findings, published in Nature Metabolism, examined a group of mice who followed a poor diet for approximately 4 weeks, followed by five days of FMD, and then two days of a normal, healthy diet. The mice lived as long as a third group of mice that were consistently fed a healthy diet,
“The study indicates that it’s possible for mice to eat a relatively bad diet that is counterbalanced by five days of a fasting-mimicking diet,” explained Dr. Longo at the time.
2. Reverses Biological Aging
Your chronological age is about the number of years you’ve been alive, whereas your biological age is more about the status of your cells. The higher it is, the higher the risk for age-related conditions like heart disease and dementia.
Yet, a study published earlier this year, once again featuring Dr. Longo, found that three rounds of the FMD reduced the biological age of mice by 2.5 years,
“This study shows for the first time evidence for biological age reduction from two different clinical trials, accompanied by evidence of rejuvenation of metabolic and immune function.” – Dr. Valter Longo
3. Improves Parkinson’s Disease
Affecting 10 million people worldwide, Parkinson’s disease is the second-most common neurodegenerative disease in the world. Due to its debilitating effects and lesser-known symptoms, it’s imperative to improve the condition’s symptoms and progression.
According to previous research, a group of mice followed the FMD for three cycles and the diet slowed down the loss of brain cells – the same brain cells that are often damaged in Parkinson’s.
4. May prevent and treat Alzheimer’s
Impacting approximately 50 million people worldwide, Alzheimer’s disease (AD) continues to be the leading cause of dementia.
In a 2023 review, a group of researchers examined the potential of FMD in preventing and treating Alzheimer’s disease, and they concluded that the eating pattern may help protect against the neurodegenerative condition,
“In conclusion, while the FMD holds promise for improving cognitive function in AD, more research is needed to fully understand its effectiveness and safety.” – Boccardi, et al.
5. Boosts Gut Health
Your health is closely linked to the state of your gut, and any disruption in that area will impact your wellness.
If you want to improve your gut health, you may need to try the FMD. Findings published in Cell Reports found that mice who received given cycles of FMD for four days experienced reduction of intestinal inflammation, and the growth of protective gut bacteria. The researchers also noted a reversal of some damage caused by IBD in the intestines.
6. Enhances Chemotherapy Effectiveness
If you’re wondering if a fasting-mimicking diet can help in the fight against cancer, the answer isn’t quite simple.
At this time, only animal studies have shown FMD’s potential to delay cancer growth, so more research is needed.
In regard to chemotherapy, a 2020 study found that amongst breast cancer patients, those following a FMD experienced more tumor shrinkage, and a higher chance of a 90–100% reduction in cancer cells.
7. Reduces Diabetes Risk
Over 500 million people currently live with diabetes, which, if left unmanaged, can cause damage to the nerves, kidneys, and eyes.
Therefore, it’s imperative to better manage the condition, and following the FMD could do just that. Per findings published in Oxidative medicine and cellular longevity, people living with diabetes who followed an FMD had better outcomes in controlling their blood sugar levels as they experienced lower fasting blood glucose, and lower HbA1c.
Is the FMD Safe?
Yes.
The FMD is considered generally safe, with only limited side effects that include increased hunger, fatigue, and an increased risk for disordered eating.
With that, it’s advisable that you consult your doctor before adopting the diet, especially if you have been diagnosed with a medical condition.
Want to know more?
In recent years, studies have highlighted the benefits of fasting and how it can improve one’s health. Now, since the skin is the largest organ in the body, it makes sense to evaluate how fasting can improve skin health and prevent aging.
References
Boccardi, V., Pigliautile, M., Guazzarini, A. G., & Mecocci, P. (2023). The Potential of Fasting-Mimicking Diet as a Preventive and Curative Strategy for Alzheimer’s Disease. Biomolecules, 13(7), 1133. https://doi.org/10.3390/biom13071133
Brandhorst, S., Levine, M. E., Wei, M., Shelehchi, M., et al. (2024). Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk. Nature Communications, 15(1), 1-13. https://doi.org/10.1038/s41467-024-45260-9
Cortellino, S., Quagliariello, V., Delfanti, G., Blaževitš, O., et al. (2023). Fasting mimicking diet in mice delays cancer growth and reduces immunotherapy-associated cardiovascular and systemic side effects. Nature Communications, 14(1), 1-16. https://doi.org/10.1038/s41467-023-41066-3
Lugtenberg, R. T., Cohen, D., P Welters, M. J., Ehsan, I., G, et al. (2020). Fasting mimicking diet as an adjunct to neoadjuvant chemotherapy for breast cancer in the multicentre randomized phase 2 DIRECT trial. Nature Communications, 11, 3083. https://doi.org/10.1038/s41467-020-16138-3
Mishra, A., Mirzaei, H., Guidi, N., Vinciguerra, M., et al. (2021). Fasting-mimicking diet prevents high-fat diet effect on cardiometabolic risk and lifespan. Nature Metabolism, 3(10), 1342-1356. https://doi.org/10.1038/s42255-021-00469-6
Rangan, P., Choi, I., Wei, M., Navarrete, G., et al. (2019). Fasting-Mimicking Diet Modulates Microbiota and Promotes Intestinal Regeneration to Reduce Inflammatory Bowel Disease Pathology. Cell Reports, 26(10), 2704. https://doi.org/10.1016/j.celrep.2019.02.019
Tang, F., & Lin, X. (2020). Effects of Fasting-Mimicking Diet and Specific Meal Replacement Foods on Blood Glucose Control in Patients with Type 2 Diabetes: A Randomized Controlled Trial. Oxidative medicine and cellular longevity, 2020, 6615295. https://doi.org/10.1155/2020/6615295
