STOP intermittent fasting if you think it automatically keeps you young. In this episode,&nbsp;you’ll&nbsp;learn why short-term fasting results can mislead long-term aging outcomes, and how duration, frequency, refeeding, and protein intake&nbsp;determine&nbsp;whether fasting supports longevity or quietly accelerates decline.&nbsp;&nbsp;Watch this episode on YouTube for the full video experience:&nbsp;<a href="https://www.youtube.com/@DaveAspreyBPR" rel="noopener noreferrer" target="_blank">https://www.youtube.com/@DaveAspreyBPR</a>&nbsp;Host Dave Asprey sits down with&nbsp;Valter Longo, one of the world’s leading longevity researchers with over 30 years of experience studying aging, nutrition, and disease prevention. Dr. Longo is the Director of the Longevity Institute at the University of Southern California’s Leonard Davis School of Gerontology and the Director of the Longevity and Cancer Program at IFOM, the Italian Foundation for Cancer Research Institute of Molecular Oncology in Milan. He is the author of the bestselling book The Longevity Diet and was named one of TIME Magazine’s 50 most influential people in health care for his research on fasting-mimicking diets.&nbsp;Together, Dave Asprey and Dr. Longo explain why many people focus too heavily on short-term effects and extrapolate them incorrectly across a lifetime. They break down how intermittent fasting differs biologically from multi-day fasting, why five-day fasting cycles trigger deeper cellular changes, and how insulin, IGF-1, mTOR, and growth hormone shape aging, regeneration, and disease risk over time.&nbsp;The conversation covers protein and amino acid intake, muscle preservation, frailty risk, and the tradeoffs between strength, function, and longevity. They explore ketosis, fasting-mimicking diets, stem cell activation, mitochondrial function, neuroplasticity, and why equilibrium and cycling matter more than constant restriction. Dave and Valter also discuss supplements, nootropics, creatine, carnivore-style eating, metabolism, sleep optimization, and how AI may eventually personalize fasting and nutrition based on individual biology rather than population averages.&nbsp;You’ll&nbsp;learn:&nbsp;• Why short-term fasting benefits do not predict long-term longevity&nbsp;• How fasting duration changes gene expression and cellular regeneration&nbsp;• The difference between intermittent fasting and multi-day fasting&nbsp;• How protein and amino acids influence mTOR, IGF-1, and aging&nbsp;• Why muscle, strength, and longevity must be balanced, not maximized&nbsp;• When ketosis overlaps with fasting and when it does not&nbsp;• Why supplements can disrupt biological equilibrium&nbsp;• How AI could support future personalization in fasting and nutrition&nbsp;Dave Asprey is a&nbsp;four time&nbsp;New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and&nbsp;optimize&nbsp;every system in the body and mind. Each episode features&nbsp;cutting edge&nbsp;insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.&nbsp;Thank you to our sponsors!&nbsp;•&nbsp;BEYOND Conference 2026&nbsp;| Register now with code DAVE300 for $300 off at <a href="https://beyondconference.com/" rel="noopener noreferrer" target="_blank">https://beyondconference.com/</a>•&nbsp;AquaTru&nbsp;| Go to&nbsp;<a href="https://aquatruwater.com/daveasprey" rel="noopener noreferrer" target="_blank">https://aquatruwater.com/daveasprey</a> and save $100 on all AquaTru water purifiers.•&nbsp;Caldera + Lab&nbsp;| A small habit with big results. Go to https://<a href="http://calderalab.com/" rel="noopener noreferrer" target="_blank">CalderaLab.com/</a>DAVE and use code DAVE for 20% off your first order.•&nbsp;Timeline&nbsp;| Go to https://<a href="http://timeline.com/Dave" rel="noopener noreferrer" target="_blank">timeline.com/Dave</a> for 20% off.Dave Asprey&nbsp;is a four-time New York Times bestselling author, founder of&nbsp;Bulletproof Coffee, and the&nbsp;father of biohacking. With over 1,000 interviews and 1 million monthly listeners,&nbsp;The Human Upgrade&nbsp;brings you the knowledge to take control of your biology, extend your longevity, and&nbsp;optimize&nbsp;every system in your body and mind. Each episode delivers&nbsp;cutting-edge&nbsp;insights&nbsp;in&nbsp;health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living.&nbsp;New episodes are released every&nbsp;Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient.&nbsp;Keywords:&nbsp;intermittent fasting longevity, fasting mimicking diet, fasting and aging science, biohacking fasting podcast, longevity fasting research, protein restriction longevity, amino acids aging, mTOR IGF-1 longevity, mitochondria aging science, neuroplasticity fasting, ketosis fasting science, metabolism longevity podcast, anti-aging fasting, functional medicine longevity, supplements fasting debate, nootropics brain optimization, muscle frailty aging, sleep optimization longevity, AI personalized nutrition, carnivore diet longevity debate, Dave Asprey fasting, Valter Longo longevity, longevity diet podcast, human performance aging&nbsp;Resources:&nbsp;&nbsp;&nbsp;• Learn More About&nbsp;Valter’s&nbsp;Work At:&nbsp;<a href="https://valterlongo.com/" rel="noopener noreferrer" target="_blank">https://valterlongo.com/</a>&nbsp;• Join My Fasting Challenge:&nbsp;<a href="https://daveasprey.com/#14-day" rel="noopener noreferrer" target="_blank">https://daveasprey.com/#14-day</a>&nbsp;• Get My 2026 Biohacking Trends Report:&nbsp;<a href="https://daveasprey.com/2026-biohacking-trends-report/" rel="noopener noreferrer" target="_blank">https://daveasprey.com/2026-biohacking-trends-report/</a>&nbsp;• Join My Low-Oxalate 30-Day Challenge:&nbsp;<a href="https://daveasprey.com/2026-low-ox-reset/" rel="noopener noreferrer" target="_blank">https://daveasprey.com/2026-low-ox-reset/</a>&nbsp;• Dave Asprey's Latest News | Go to&nbsp;<a href="https://daveasprey.com/" rel="noopener noreferrer" target="_blank">https://daveasprey.com/</a>&nbsp;to&nbsp;join&nbsp;Inside Track&nbsp;today.&nbsp;&nbsp;• Danger Coffee:&nbsp;<a href="https://dangercoffee.com/discount/dave15" rel="noopener noreferrer" target="_blank">https://dangercoffee.com/discount/dave15</a>&nbsp;&nbsp;&nbsp;• My Daily Supplements:&nbsp;<a href="https://www.shopsuppgradelabs.com/discount/DAVE15" rel="noopener noreferrer" target="_blank">SuppGrade Labs</a>&nbsp;(15% Off)&nbsp;&nbsp;&nbsp;• Favorite Blue Light Blocking Glasses:&nbsp;<a href="https://truedark.com/?coupon-code=DAVEASPREY15&sc-page=shop" rel="noopener noreferrer" target="_blank">TrueDark</a>&nbsp;(15% Off)&nbsp;&nbsp;&nbsp;• Dave Asprey’s BEYOND Conference:&nbsp;<a href="https://beyondconference.com/" rel="noopener noreferrer" target="_blank">https://beyondconference.com</a>&nbsp;&nbsp;&nbsp;• Dave Asprey’s New Book –&nbsp;Heavily Meditated:&nbsp;<a href="https://daveasprey.com/heavily-meditated" rel="noopener noreferrer" target="_blank">https://daveasprey.com/heavily-meditated</a>&nbsp;&nbsp;• Upgrade Collective:&nbsp;<a href="https://www.ourupgradecollective.com/" rel="noopener noreferrer" target="_blank">https://www.ourupgradecollective.com</a>&nbsp;&nbsp;&nbsp;• Upgrade Labs:&nbsp;<a href="https://upgradelabs.com/" rel="noopener noreferrer" target="_blank">https://upgradelabs.com</a>&nbsp;&nbsp;&nbsp;Timestamps:&nbsp;0:00&nbsp;Introduction & Aging Fundamentals&nbsp;4:36&nbsp;Fasting Mimicking Diet Overview&nbsp;7:03&nbsp;Insulin, IGF-1 & mTOR&nbsp;11:03&nbsp;Body Fat & Fasting Frequency&nbsp;17:08&nbsp;The Protein Debate&nbsp;20:22&nbsp;Blue Zones & Centenarian Evidence&nbsp;23:10&nbsp;Amino Acids & Leucine&nbsp;30:30&nbsp;Growth Hormone & Longevity&nbsp;34:01&nbsp;Five-Day Fasting Benefits&nbsp;40:55&nbsp;Personalization & AI&nbsp;42:29&nbsp;Plant-Based Concerns&nbsp;49:07&nbsp;Fasting Risks & Limits&nbsp;53:05&nbsp;Supplements & Equilibrium&nbsp;1:03:05&nbsp;Ranking Longevity Pathways&nbsp;1:05:05&nbsp;Modern Environmental Challenges&nbsp;1:16:21&nbsp;Final Thoughts&nbsp;See Privacy Policy at <a href="https://art19.com/privacy" rel="noopener noreferrer" target="_blank">https://art19.com/privacy</a> and California Privacy Notice at <a href="https://art19.com/privacy#do-not-sell-my-info" rel="noopener noreferrer" target="_blank">https://art19.com/privacy#do-not-sell-my-info</a>.

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