🌀 The Fasting-Mimicking Diet — Regeneration Without Hunger
Inspired by the scientific research of Prof. Valter Longo
Side note: Part of the proceeds support the Cures Foundation.
When molecular biologist Prof. Valter Longo saw his mentor Roy Walford return from the Biosphere 2 experiment — after two years of strict calorie restriction — he concluded there must be a way to slow aging and prevent disease without weakening the body. Out of this insight, he developed the Fasting-Mimicking Diet (FMD): a short, precisely calibrated nutrition protocol that triggers the benefits of fasting — without starvation.
🔬 The Science Behind the FMD
Prof. Longo’s research integrates genetics, cell biology, immunology, neurobiology, endocrinology, and oncology to understand how nutrients influence the genes that drive cell protection, stem-cell activation, regeneration, and longevity.
“Just as a train is serviced in the station, the body repairs itself from within during the fasting-mimicking phase. Old, damaged cells are cleared; then stem cells initiate the formation of new, younger cells.”
📊 Clinical Results — Measurable Effects
In a randomized study with 100 participants who completed a 5-day FMD once a month for 3 months, the following changes were observed:
- Average weight loss: –3.6 kg (primarily body fat)
- Higher muscle proportion relative to body weight
- Fasting glucose: –12 mg/dl (in those with elevated baseline)
- Blood pressure: –6 mmHg (in mild hypertension)
- Total cholesterol: –20 mg/dl
- IGF-1 reduction: –60 ng/ml (linked to lower cancer risk)
- C-reactive protein: –1.5 mg/dl (lower inflammation)
- Triglycerides: –25 mg/dl
Notably: circulating stem-cell activity nearly tripled — a strong marker of cellular rejuvenation and metabolic reset.
🥗 Core Nutrition Guidelines
- ❌ No dairy products
- ✅ Plenty of vegetables (preferably organic)
- ✅ Legumes: beans, lentils, chickpeas, peas
- ✅ Whole grains: max. 100 g/day
- ✅ Fruit: less than one portion/day
- ✅ Olive oil: ~80 g/day
- ✅ Nuts: 30 g (walnuts, almonds, hazelnuts)
- ⏰ Eating window: 11–12 hours (e.g., 8 a.m.–7 p.m.)
- 🍽️ Two meals + 1 snack (if BMI > 25)
- 🍬 Added sugar: < 10 g/day
- 🧬 Protein: 0.7–0.8 g/kg body weight (~37 g at 45 kg)
💪 Movement — A Longevity Multiplier
A large Australian cohort (>200,000 adults, 45–74 yrs) found that regular activity significantly reduces all-cause mortality:
- 150 minutes/week moderate → 47% lower mortality
- ≥300 minutes/week → 54% lower mortality
| Light | Moderate | Vigorous |
|---|---|---|
| Leisure walking | Brisk walking (>6 km/h) | Stairs / uphill |
| Standing, light office work | Cycling 16–19 km/h | Cycle racing >19 km/h |
| — | Gardening, easy jogging | Running >10 km/h, football |
Movement improves metabolic flexibility and amplifies regeneration — the ideal companion to the FMD.
🌱 Regeneration From Within
“If a couple in their mid-40s can conceive a child whose cells are ‘zero years old’, the human body clearly contains the full blueprint for renewal.”
The Fasting-Mimicking Diet taps into this intrinsic program — switching off aged cellular signals and re-activating regenerative genes. The outcome: younger cells, steadier organs, better energy.
📘 Conclusion & Practical Guidance
Best suited for:
- Healthy, physically active individuals seeking preventive regeneration
- People managing metabolic or cardiovascular issues (with medical supervision)
📗 Deepen your knowledge with The Longevity Diet by Prof. Valter Longo, or join a certified FMD program.
Recommended by 5 Tibetans +: Pair the FMD with our 11 core 5T+ exercises to enhance recovery, energy, and cellular vitality.
Part 2: The 5-Day Fasting-Mimicking Diet by Prof. Valter Longo — practical & actionable
Many people already understand why the fasting-mimicking diet works. But the decisive question is:
What does this 5-day phase actually look like — and why is it structured this way?
This is where the practical part begins. The structure below is based on the scientific work of
Prof. Valter Longo (USC Longevity Institute) and is designed so the body receives the signal of fasting
without entering a true deficiency state.
The core principle of the 5 days
The goal of the fasting-mimicking diet is not extreme calorie restriction at any cost, but a targeted metabolic “signal”:
- very low protein
- very low sugar
- moderate, precisely controlled calories
- plant-based fats
- a clearly defined time window
As a result, the body shifts into a cellular repair mode:
autophagy, stem-cell activation, and inflammation reduction can be initiated.
Day 1 — transition & metabolic switching
The first day serves as a gentle transition.
- approx. 1,000–1,100 kcal
- predominantly plant-based
- low protein
- minimal sugar
Typical components:
- vegetables (cooked or as soup)
- olive oil
- a small portion of complex carbohydrates
- herbs, tea, water
➡️ Effect: The body begins to lower insulin and gradually shifts from “fuel mode”
into a “conservation and repair mode”.
Days 2–4 — cellular clean-up & regeneration
These three days are the biological core of the fasting-mimicking diet.
- approx. 700–800 kcal per day
- very low protein
- almost no sugar
- a higher fat share from plant sources
Typical elements:
- vegetable soups
- a small amount of olive oil
- small portions of nuts
- herbs, broths
- plenty of fluids
➡️ During this phase:
- autophagy increases
- IGF-1 can decrease (a growth/aging-related signal)
- older, damaged cells are broken down
- stem and progenitor cells are “primed” for renewal
Many people report inner calm, mental clarity, and
less hunger than expected during these days.
Day 5 — preparing renewal
The fifth day remains intentionally light so the body does not switch back abruptly.
- still approx. 700–800 kcal
- gentle, plant-based foods
- no “reward meal”
➡️ Why it matters: The organism is now ready for the key moment:
the return to normal eating — when activated stem cells can begin building
new, functional cells.
Why exactly 5 days?
This duration is not random. According to Prof. Longo, both animal and human studies suggest that only after several days do:
- repair processes become stable
- stem cells become activated
- inflammatory markers decrease measurably
Shorter fasting approaches (e.g., 16:8) can have benefits, but they typically do not reach the same depth of cellular renewal.
How often?
In Prof. Longo’s studies, the 5-day fasting-mimicking diet was applied:
- once per month
- for three consecutive months
➡️ That adds up to 15 fasting-mimicking days — after which
significant rejuvenation and health markers were already measurable.
Important note
The fasting-mimicking diet is especially suitable for:
- healthy, physically active individuals
- people focused on prevention & longevity
If you have pre-existing conditions or take medication, it should be done with medical supervision.
How this fits into 5 Tibetans +
The fasting-mimicking diet is not a replacement for movement or breathing. It is a cyclical amplifier.
When combined with:
- the 5 Tibetans + exercises
- conscious breathing
- moderate physical activity
it becomes a system that does not force regeneration — it enables it.
Final thought
The body already knows how renewal works. The fasting-mimicking diet simply gives it the signal
to restart that process.— based on the findings of Prof. Valter Longo
Disclaimer: This section is for educational purposes and does not replace medical advice.
✨ Personal Note
As the creator of 5 Tibetans +, I wholeheartedly recommend this science-backed, almost “miraculous” method. The best part: you don’t have to endure real hunger as with traditional fasting. And the added bonus — after the FMD, most people naturally feel less urge for alcohol, sweets, and even meat.
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