The Fasting Mimicking Diet
Longo's signature contribution is the Fasting Mimicking Diet (FMD) — a 5-day program of carefully designed, low-calorie meals that trick the body into fasting while still providing some nutrition.
Clinical trials showed 3 cycles of FMD significantly reduced body weight, blood pressure, IGF-1, fasting glucose, inflammatory markers, and biological age.
The Longevity Diet Principles
Longo's daily eating pattern is based on research and centenarian populations:
- Mostly plant-based — with small amounts of fish
- Low protein until age 65 — then increase to prevent muscle loss
- Time-restricted eating — eat within 11-12 hours per day
- Periodic FMD cycles — 5-day FMD every 1-3 months
- Nutrients from food, not supplements
His approach is distinguished by its emphasis on real-world evidence from long-lived populations.
