DO THIS DAILY To Increase Your Lifespan & REVERSE AGING! | Dr. Valter Longo & Lewis Howes

He says many regions still face malnourishment, but he believes many more people now die from overeating and eating the “wrong kind” of food, which he frames as central to obesity, diabetes, and many diseases.

He contrasts lifelong calorie restriction (25% less of the same diet) with periodic fasting-mimicking diets, arguing the goal is to keep major benefits while reducing drawbacks like chronic restriction effects.

He describes a case from his clinics of a physician with diabetes and hypertension who improved on a “longevity diet,” and then saw major glucose marker improvement after adding fasting-mimicking cycles twice per year, eventually stopping medications.

He says the daily approach he sees as consistently safe is ~12 hours of time-restricted eating (example: 8 AM to 8 PM), while 16-hour fasting shows benefits but is linked (in studies he cites) to problems like gallstones and worse outcomes for breakfast skippers.

He says most people have too much protein, tying higher IGF-1 to early mortality, but also warns that very low IGF-1 is associated with worse outcomes; he emphasizes a “low but sufficient” middle range and notes older adults may need more protein than younger adults.