DAY	DIET
MONDAY	Fast until 10pm (after run, 20 hour fast)
TUESDAY	2000 calories, 180 grams of PROTEIN
WEDNESDAY	THE WEDNESDAY FAST DAY?
THURSDAY	3000 calories, normal stuff, PROTEIN
FRIDAY	SKIP LUNCH
SATURDAY	Lunch and Dinner
SUNDAY	Lunch Dinner and start 20 hour fast

Fasting in the first stage is great.

But the SECOND stage will KILL IT.

You have to be SUPER CAREFUL about the refeed. You cannot ignore that aspect.

Eat a LOT OF PROTEIN.

5 weeks

Progressively reduce calories over a week

Valter Longo’s Fasting-Mimicking Diet: A Science-Backed Way to Fast Without Starving

What if you could get all the health and longevity benefits of fasting — while still eating real food?
That’s the idea behind the Fasting-Mimicking Diet (FMD), a five-day, plant-based nutrition plan created by Dr. Valter Longo of the USC Longevity Institute.

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What Is the Fasting-Mimicking Diet?

Unlike water fasting, the FMD provides a small number of calories each day — just enough to keep you functional — while putting your body into a fasting metabolic state.

It’s designed to trick your cells into thinking you’re fasting. That means your insulin and IGF-1 levels drop, fat burning ramps up, and your body starts cleaning out old or damaged cells — all while you’re still eating food.

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The Science Behind It

When calories and protein are restricted, the body shifts gears:

• Lower insulin + IGF-1: reduces growth signaling that’s linked to aging and cancer.
• Autophagy: the body breaks down old, damaged cell parts and recycles them.
• Stem-cell activation: during refeeding, new healthy cells are produced.
• Metabolic flexibility: you get better at switching between burning carbs and fat.

This combination has been shown to extend lifespan in animal studies and improve several health markers in humans.

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The Five-Day Structure

Dr. Longo’s commercial version, ProLon, comes pre-packaged with plant-based soups, nut bars, olives, teas, and herbal drinks. But the core idea is simple: five days of low-calorie, low-protein, high-fat, plant-based eating.

Day	Calories	Macro Split	What’s Happening
1	~1,100	10 % protein / 56 % fat / 34 % carbs	Transition into fasting state
2–5	~750 /day	9 % protein / 44 % fat / 47 % carbs	Maintain fasting metabolism

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What You Eat

Even if you DIY it, the foods are simple and satisfying:

• Healthy fats: nuts, seeds, olives, avocado
• Low-starch veggies: spinach, kale, broccoli, zucchini
• Soups & teas: vegetable-based soups, herbal teas
• Minimal carbs: small portions of fruit or vegetable puree

The key is low protein, low sugar, and plant-based only.

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Proven Benefits

Clinical research on the FMD has found measurable improvements after just one 5-day cycle:

✅ Reduced body fat — especially around the abdomen
✅ Lower cholesterol and blood pressure
✅ Reduced inflammation and oxidative stress
✅ Improved insulin sensitivity
✅ Lower IGF-1 levels (linked to longevity)
✅ Stimulated stem-cell regeneration after refeeding

Many people repeat the diet once a month for 3 months, then quarterly for maintenance.

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Refeeding and Recovery

After Day 5, you slowly reintroduce normal, balanced meals — ideally high in plant protein, whole grains, and healthy fats.
This refeeding phase is where the regeneration magic happens: new cells grow to replace the old, damaged ones cleared during the fast.

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Who Should Avoid It

The FMD isn’t for everyone. Avoid or get medical clearance if you are:

• Pregnant or breastfeeding
• Underweight or recovering from illness
• On insulin or diabetes medication
• Frail or elderly without supervision

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The Takeaway

Valter Longo’s Fasting-Mimicking Diet offers a powerful middle ground — the longevity benefits of fasting without total deprivation.
For five days, you reset your metabolism, clear cellular clutter, and prepare your body for renewal.

Done once a month or a few times a year, it’s one of the most research-backed ways to support longevity and metabolic health — while still letting you enjoy a few olives along the way.

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Would you like me to add a “DIY at-home version” section with exact food quantities and macros (modeled on the official ProLon plan) so it fits your blog’s readers better?

What to Eat

Even if you’re not using ProLon’s pre-packaged version, you can recreate the same effect at home with plant-based, high-fat, low-protein meals.

✅ Allowed Foods

• Fats: avocado, olives, olive oil, nuts, seeds, nut butters
• Vegetables: leafy greens, broccoli, cauliflower, zucchini, kale
• Carbs (limited): small portions of fruit, lentils, or vegetable soup
• Drinks: herbal tea, black coffee (optional), water

🚫 Avoid

• Animal protein (meat, fish, eggs, dairy)
• Refined carbs or sugar
• Protein powders
• Alcohol

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🥗 DIY FMD: Sample 5-Day Plan

Day 1 – 1,100 Calories

• Breakfast: 1 oz nuts + green tea (200 cal)
• Lunch: vegetable soup with olive oil (300 cal)
• Snack: olives (100 cal)
• Dinner: salad with avocado, olive oil, and steamed veggies (500 cal)

Days 2 – 5 – 750 Calories Each

• Breakfast: herbal tea + ½ oz nuts (150 cal)
• Lunch: vegetable soup + 1 tsp olive oil (250 cal)
• Snack: 5 olives or a small handful of nuts (100 cal)
• Dinner: small mixed-vegetable bowl with olive oil (250 cal)

Keep carbs under ~50–60 g/day and protein around 15 g/day. Most calories should come from fats (olive oil, nuts, avocado).

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Refeeding (Day 6 +)

Ease back to regular eating with:

• Plant protein (beans, lentils, tofu)
• Whole grains (quinoa, oats, brown rice)
• Healthy fats (olive oil, nuts, seeds)
  Avoid processed foods for the first 24 hours — this is when stem-cell activity peaks, and your body begins deep renewal.

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Who Should Avoid It

Skip or get medical supervision if you are:

• Pregnant or breastfeeding
• Diabetic (on medication)
• Underweight or recovering from illness
• Frail or elderly without guidance

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The Takeaway

Dr. Valter Longo’s Fasting-Mimicking Diet is one of the most researched, practical ways to tap into fasting’s benefits without going hungry.
Just five disciplined days can trigger cellular cleanup, fat loss, and regeneration — followed by a refeed that renews your body from the inside out.

Fast smarter. Age slower. Eat olives.

DIY FMD — Sample 5-Day Plan with Macros

Day	Meal	Foods	Calories	Protein (g)	Fat (g)	Carbs (g)
Day 1	Breakfast	1 oz mixed nuts, green tea	200	6	18	5
	Lunch	Vegetable soup + 1 tbsp olive oil	300	8	20	20
	Snack	5 olives	100	1	10	1
	Dinner	Salad with avocado, olive oil, steamed veggies	500	10	40	25
Total Day 1			1,100	25	88	51
Day 2–5	Breakfast	Herbal tea + ½ oz nuts	150	3	13	4
	Lunch	Veggie soup + 1 tsp olive oil	250	7	15	20
	Snack	5 olives or ½ oz nuts	100	2	9	3
	Dinner	Mixed-vegetable bowl + olive oil	250	5	18	20
Total Day 2–5			750	17	55	47

1. Reverse lunges x20
2. Body weight squats x20
3. Calf raises x20
4. Lateral lunges x20
5. Single leg hip hinges x20
6. Curtsy lunges x20
7. Kickstand squats x20
8. Pogo hops x20
9. Split squats x20
10. Horse Stance x60secs
11. Single leg lifts x20
12. Lateral leg lifts x20
13. Medial leg lifts x20
14. Kickbacks x20

Alcohol messes with recovery, which messes with the consistency and cumulative efforts for the hard goal

I will not give up on the fasting.

A few years ago, I tried ADF and I was looking for FAST results. It wont work that way. I got discouraged. It wont work that way.

The goal is going to be to keep going at it.

Be serious and dont take shortcuts with your fasting. Don’t cheat.

Ways to not crash out

• Eat a lot of protein. Like, a lot of.
• Weight lift

Attempt 3 day fasts more often. Maybe longer.

I am going to try something new as I close this year. A Mental Refresh. The mental aspect is something I have not focussed on a lot. But I think it’s time for focussing on the mental aspect to change my identity.

I have been on autopilot. Just trying to “do” stuff. But I need something like cognitive behavioral therapy to change my perspective on fasting, and loosing weight and building my body forever.

I suspect I will come up with more blog posts as I do this process.

What I am hoping to get out of this is a constant mental push for me. The ULTIMATE discipline as I smith my new rolex. I

I have spent time on the PHYSICALITY of it. I ran a fucking MARATHON.

Now I need to focus more on the MENTAL FORTITUDE not only for my health, but also as I navigate my career and other things.

I need control. I need to feel like my body is not broken.

I really need to eliminate the insulin in my body. I have way too much insulin. I still feel like I have insulin swishing around.

I am going to keep going

Chatgpt

I have been trying to use chatgpt to understand this. It has been helping.