Top Fasting EXPERTS Reveal The Optimal Protocols For Longevity

Rich Roll

Nov 20, 2025

Episode description

This Fasting Compilation features Dr. Alan Goldhamer, Dr. Valter Longo, and Dr. Michael Greger discussing prolonged water fasts, fasting mimicking diets, and meal timing. We explore how many health conditions stem from dietary patterns, and why when you eat matters as much as what. READ MORE👉🏼http://bit.ly/richroll950 CRITICAL SAFETY NOTE: Never attempt prolonged water fasting without medical supervision.✌🏼🌱 – RichThis Episode Is Brought To You By…On: High-performance shoes & apparel crafted for comfort and style👉🏼https://bit.ly/ONXRRP2025Rivian: Electric vehicles that keep the world adventurous forever👉🏼https://www.rivian.com Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsorsLISTEN / SUBSCRIBE TO THE PODCASTApple Podcasts: http://bit.ly/rrpitunesSpotify: http://bit.ly/rrpspotifyGoogle: http://bit.ly/rrpgooglepodsMeal Planner: http://meals.richroll.comVoicing Change Book: http://richroll.com/vcClips Channel: https://www.youtube.com/c/RichRollPodcastClipsNewsletter: http://bit.ly/rollcallemailCHAPTERS00:00:00 - INTRO00:01:10 - Dr. Alan Goldhamer00:10:22 - Dr. Valter Longo00:19:16 - AD BREAK 100:22:17 - Dr. Michael Greger00:30:28 - Dr. Alan Goldhamer00:41:14 - Dr. Valter Longo00:55:52 - Dr. Alan GoldhamerCONNECT WITH RICH✩ Website - http://richroll.com✩ Rich Roll Podcast - https://richroll.com/all-episodes/✩ Instagram - https://www.instagram.com/richroll/✩ Twitter - https://twitter.com/richroll✩ Facebook - https://www.facebook.com/richrollfans✩ Strava - https://www.strava.com/athletes/14443?oq=rich✩ Memoir: Finding Ultra - https://www.richroll.com/shop/books/finding-ultra/✩ Meals - http://meals.richroll.com✩ Cook - The Plantpower Way - https://www.richroll.com/shop/books/the-plantpower-way-signed/✩ Italian! - The Plantpower Way: Italia - https://www.richroll.com/shop/books/the-plantpower-way-italia-signed/✩ Support - https://www.patreon.com/richrollThanks To The Team: Jason Camiolo, Dan Drake, Morgan McRae, Blake Curtis, Desmond Loh* * * * *NEW TO RICH?Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:http://bit.ly/otillonyt http://bit.ly/vegansglamI LOVE MAIL! SEND IT HERE:2630 Conejo Spectrum St.Thousand Oaks, CA 91320#richroll #richrollpodcast

Mindsip insights from this episode:

Recognize insulin resistance as an evolutionary survival tool

Humans may have evolved insulin resistance as a survival mechanism to store fat during times of food abundance in preparation for a winter that now never comes.

#evolution

#insulin

Drink water before meals to reduce weight gain

Regardless of what you eat, drinking two cups of water before a meal is a technique called water preloading that can lead to less weight gain.

#water

#weight-loss

Prioritize early eating window for metabolic benefits

The timing of your eating window is critical, as early time-restricted feeding provides benefits while late time-restricted feeding (skipping breakfast) can have negative metabolic effects.

#fasting

#metabolism

Adopt a healthy diet to reduce medication needs

Most people are being medicated for their diet, and the need for medication can dramatically decrease the very day they adopt a healthy diet.

#nutrition

Time meals strategically to influence weight outcomes

In one study, a group eating 2,000 calories for breakfast lost weight, while another group eating the exact same 2,000 calories for supper gained weight.

#meal-timing

#weight-loss

Avoid skipping breakfast to enhance lifespan

Contrary to popular fasting trends, meta-analyses show that skipping breakfast is associated with increased mortality and a reduced lifespan.

#fasting

#lifespan

Customize FMD protocols based on specific health conditions

The Fasting Mimicking Diet is not one-size-fits-all; the protocol is adjusted from four to seven days depending on the condition, such as cancer, autoimmunity, or Alzheimer's.

#cancer

#fasting

Understand post-fast weight regain as water and glycogen

When refeeding on a whole-plant food diet after a fast, the weight you regain is exclusively water, fiber, glycogen, and protein, while fat loss continues.

#fasting

#weight-loss

Utilize water-only fasting to significantly reduce visceral fat

During a water-only fast, the body preferentially mobilizes visceral fat, with a two-week fast potentially reducing visceral fat by 55% while total fat drops by only 20%.