Top Fasting EXPERTS Reveal The Optimal Protocols For Longevity
Rich Roll
20 nov 2025
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.
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.
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.
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.
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.
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.
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.
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.
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%.
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