But how can we do that? Since forever, fasting has been used to increase longevity. Yet the challenge of reducing calorie intake is enough to scare most of us away. So what if you could make your body think you are fasting without starving yourself?
That is what the biogerontologist and cell biologist Valter Longo has created. He is one of TIME’s 50 most influential people in healthcare. His groundbreaking research on aging and his fasting mimicking diet (FMD) concept have transformed how we think about health and longevity.
His book - "The Longevity Diet" (3) - is what is inspired us to create reSET Program, a 5-day fasting mimicking diet. It has all your meals and snacks, drinks, supplements, expert guidance, and you also get access to on-demand workouts.
1. Understanding Fasting Mimicking Diets (FMD)
Valter Longo studied centenarians and combined it with studies of populations, clinical trials and research to understand how to live longer and healthier lives in order to "die healthy"(3).
Definition and fundamental principles
For his doctoral work, Dr Longo joined the pathologist Roy Walford at UCLA and studied the effect of caloric restriction. During his studies he saw how mentally challenging and isolating it was be to be on such a restricted calorie diet.
Looking for an easier solution to delay aging and prevent disease, he developed a protocol that mimics fasting: the fasting mimicking diet, also called FMD. The goal was to achieve the same results as a water fast by putting together a specific diet which is low in proteins and sugars, and rich in good fats. This specific macronutrient approach had to have the same benefits of a fast but ensure proper nourishment (3).
5-day fasting diet | reSET Program by Eat by Alex
Like Prolon, the 5-day fasting diet reSET program is based on the FMD diet and provides you with nourishing soups, breakfasts and snacks that follow Longo's protocol.
Comparison with other fasting diet plans
There is a lot of data on long-term fasting from either water fasting diets or low calorie diets that need to be executed at specialised clinics and under medical supervision. In contrast, Longo wanted to create a 5-day fasting protocol (3) that:
- is enjoyable with a diversity of foods and in-between snacks
- is 100% vegan, refined sugar free and gluten free
- is as effective as fasting executed at specialised clinics
2. Benefits and Advantages of the Fasting Mimicking Diet (FMD)
Insulin sensitivity
Type 2 diabetes typically happens when the body becomes resistant to insulin or doesn't produce enough insulin to maintain normal blood sugar levels. This condition is influenced by factors such as poor diet high in processed and sugary food, lack of physical activity, weight issues, genetics, and aging, with lifestyle decisions playing a crucial role in its development.
Impact on weight loss and metabolic management
Fasting supports weight loss through a reduced calorie intake and metabolic adaptation, leading to reduced body fat while maintaining muscle mass. It has also been shown to reset metabolism by improving key metabolic markers.
Effects on disease prevention and longevity
The fasting diet plan has been shown to extend lifespan and promote healthy aging by activating cellular repair processes, reducing disease risk, and improving metabolic efficiency.
The main longevity benefits come from cellular rejuvenation, metabolic optimization, and reduced age-related disease risks.
The Zoe Science & Nutrition Podcast recently interviewed Valter Longo on could fasting increase your lifespan?
3. Implementing a Fasting Mimicking Diet
Regularly following a 5-day fasting mimicking diet meal plan like the reSET program can support healthy weight management, improve metabolic health, and prevent muscle loss—without the drawbacks of continuous low-calorie dieting, such as yo-yo weight fluctuations.
Recommended protocols for your personal goals
The fasting mimicking diet protocols are based on scientific studies, clinical trials, and expert recommendations, particularly from research conducted by Dr. Valter Longo and his team at the University of Southern California (USC) Longevity Institute.
At Eat by Alex, we have put together packages with different protocols depending on your goals:
- Weight Loss Package (3 cycles of reSET)
- Healthy longevity Package (2 cycles of reSET)
- Gut health Package (3 cycles of reSET)
Choose a package in function of your goals and get a discount up to CHF 420.
The calorie structure is as follows:
Day 1: 1'100 calories (10-15% protein, 50-55% fat, 35-40% carbs)
Day 2-5: 700-800 calories (10-15% protein, 50-55% fat, 35-40% carbs)
Beyond the diet:
Day 6-7: gradually increase calories to 1'500-2'000 and follow a Mediterranean diet.
Foods to prioritize and avoid
- Complex carbohydrates from vegetables like spinach, broccoli, tomatoes, carrots, pumpkin, sweet potatoes, beetroots and refined sugar free like dates in small quantities.
- Healthy fats from nuts, seeds, olive oil and coconut.
- Plant-based proteins from nuts and seeds.
- Whole foods like vegetables and berries
Avoid processed foods, refined sugar, gluten and any inflammatory animal products like meat and milk. Do not consume alcohol and reduce coffee to maximum one cup per day without milk and sugar.
A fruit juice-based FMD diet is not possible because it does not provide the same metabolic benefits as the standard fasting diet plan, which is designed to mimic fasting while maintaining low glucose, insulin, and IGF-1 levels.
Additional tips for success
- Stay hydrated by drinking plenty of water & herbal teas.
- Balance electrolytes by ensuring adequate sodium, potassium, & magnesium intake. We provide electrolyte powders in the reSET program.
- Avoid overeating after your diet by gradually reintroduce calories with whole foods. The crucial refeeding phase provides you with balanced & nourishing meals high in fibres, and refined sugar and carbs free.
- Remain mindful when it comes to exercise by avoiding intense workouts on low-calorie days; focus on light movement like yoga or walking. During the reSET program, we give you access to on-demand workouts that are the perfect combination of mindfulness and training to keep you motivated but not over-exhausted.
- Avoid social interactions when it's the first time you do it.
Our team at Eat by Alex regularly use the 5 day fasting reSET program and in this blog you can find out how it went for two of our colleagues.
Optimal timing for women
Unfortunately, there is limited scientific research specifically addressing the optimal timing for fasting in relation to women's menstrual cycles. The follicular phase (post-menstruation), energy levels typically rise, which might make it a more suitable time for fasting. Conversely, the luteal phase (pre-menstruation) often brings about increased hunger and lower energy levels, suggesting that intensive dietary restrictions during this time could be more challenging.
Who shouldn't take part
If you are:
- pregnant or breastfeeding
- underweight (BMI less than 18.5)
- taking medications
- feeling weak
- sick
- an athlete in training or competition
- allergic to nuts, seeds, or grains
or if you have:
- diabetes, cancer, cardiovascular, autoimmune or neurodegenerative disease - please consult your physician for advice, permission and approval
- liver or kidney disease
- low blood pressure or high blood pressure
- history of eating disorders
- thyroid disorders, particularly Hashimoto's or hypothyroidism
Consult and seek approval from your doctor or nutritionist before signing up for a FMD program.
4. Studies and Research on FMD diets
Fasting mimicking diets have been extensively studied in animals and is now supported by numerous human clinical trials.
White paper by Maven Health
We have partnered with Maven Health to test the benefits of our reSET 5-day fasting mimicking diet. Through Maven's saliva testing of metabolites before and after the reSET program. (7)
reSET is nutritionist-approved
Peak Nutrition GmbH reviewed and approved the reSET Program. This not only validates the program’s effectiveness but also its safety—ensuring you can fast with confidence. (8)
Eat by Alex customer testimonials
Future perspectives and innovations in the field
Combining FMD with exercise, pharmacotherapy, or cognitive training, is being explored to enhance overall health outcomes. This integrative approach aims to leverage the synergistic effects of multiple therapies.
The use of wearable devices and digital health platforms enables real-time monitoring of biomarkers during FMD cycles, providing data to refine protocols and improve adherence.
Large-scale clinical trials and long-term studies are underway to assess the safety, efficacy, and potential risks of FMD in various populations, providing evidence-based guidelines for its implementation.
5. References
(1) Longo et al. (2017) in Science Translational Medicine
(2) https://diabetesatlas.org/atlas/tenth-edition/
(3) The Longevity Diet by Dr Valter Longo
(4) https://gero.usc.edu/2024/02/20/fasting-mimicking-diet-biological-age/
(5) https://www.aacr.org/patients-caregivers/progress-against-cancer/fasting-mimicking-diet-found-safe-and-potentially-helpful-to-cancer-patients
(6) https://www.nia.nih.gov/news/can-fasting-reduce-disease-risk-and-slow-aging-people
(7) https://www.biorxiv.org/content/10.1101/2024.12.29.630652v1
(8) https://eatbyalex.com/blogs/news/peak-nutrition-gmbh-reviews-reset