# The Secrets Of Longevity And Nutrition | With Valter Longo Ph.D

## Метаданные

- **Канал:** Gary Vaynerchuk
- **YouTube:** https://www.youtube.com/watch?v=J-PegXX6SiU
- **Дата:** 17.03.2022
- **Длительность:** 28:15
- **Просмотры:** 19,730
- **Источник:** https://ekstraktznaniy.ru/video/17426

## Описание

Dr. Valter Longo, the Edna M. Jones Professor of Gerontology and Biological Sciences at the University of Southern California and Director of the Longevity Institute, is featured in today's episode. We discuss how my nutrition habits were formed early in life and how Valter got his start in the industry. In addition, we talk about nutrition, entrepreneurship, fasting myths, and wellbeing. Enjoy.

Follow Valter on Instagram: https://www.instagram.com/prof_valterlongo/

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## Транскрипт

### <Untitled Chapter 1> []

keeping lunch i do it myself it seems to be very good keeping breakfast does not seem to be good at all right so there's study after study showing decreased uh lifespan for people just keep practicing well that well this doctor longer i'm in deep [ __ ] then if that's the case because i don't think i've eaten breakfast in 25 years the garyvee audio experience vayner nation it is great to be back on the garyvee audio experience uh as we said earlier in the year a lot less interviews but ones that are more meaningful to me around subject matters that i'm interested in people i'm interested in events and today will be no different uh dr longo is with us i'm going to allow walter to introduce himself in full detail and we're going to talk about something that i've been doing my whole life long before it became something that i think is on many more people's radars and we're going gonna poke and prod around the history of it the current of it uh entrepreneurship and many other things that uh i want to get to in this episode but let's get into uh the

### Intro [1:07]

intro part uh dr longo how are you my friend good how are you i'm well why don't you take the floor for two three four minutes and tell everybody who you are full full pledge give us some context okay well i'm a biochemist by training trained at ucla uh also a neurobiologist by training and i'm now a professor of bio gerontology so studying aging basically and uh malsa the director of the longevity institute at usc and then i run a program on cancer a molecular oncology in milan italy um and that's where we do all the most of the cancer work that we were carrying out and yeah my interest has always been since i was 19 years old aging um well i used to be a musician then i was uh so uh enthusiastic about aging and uh you know excited about this world and i was just surprised back then that nobody that everybody was not interested in this and and i have to say in the last uh 30 years everything changed back then aging was viewed as a crazy uh science and you know we were asked at ucla why would you work on aging and now everything has changed but yeah so that's all i've been doing uh since then biochemistry then genetics of aging uh was involved in the discovery some of the key genes in the regular lifespan including the torah as cis kinase pathway in aging regulation and then eventually we i was a student of roy walford roy back then was the guru of longevity and nutrition i was a famous pathologist at ucla that was my mentor for a number of years and uh and since then we've been working on nutrition in parallel with the genetics of aging working on nutrition and aging and then eventually uh used uh defined this fasting mimicking diet as a way to keep all the benefit of what roy walford was working on which was called calorie restriction so what happens in people if you just severely restore calories all the time so i didn't like that but and so eventually we switched from that you know a continuous restriction of calories which works it's fantastic in some sense but bad in other senses to a periodic fascinating diet is it possible that you can do something only three four times a year for five days and you get all these effects positive effects so calorie restriction but not the negative what's right dr longo why at such a young age did you fall in love or get passionate about aging why did that happen i don't know but i was a music major and i just kept thinking about aging for some reason it i expect when you're you were you scared to die were you van were you was it vein oriented like you didn't want to look older was it vanity or was it fear or something altogether different no i mean not all that i mean of course i was 19 years old so i think it might have been you know when my grandfather died that was five years old and i was actually in the room when he died you know so i just think that connection you know when you're five being in a room and just having this sense he died of a heart attack no cancer that he wasn't treating you know and he was fairly young 75 76 or something like that so i just thought i wasn't affected by i at least i didn't think i was affected by it back then right that was very well and i looked almost like i was in charge of the situation as a five-year-old but you know i think that just stayed in my head you know life is not permanent and uh and so maybe i should work on that right rather than the house that i can think of you know i understand so something very interesting with me is um i grew up i was born in the former soviet union um i came to america when i was three and you know my parents worked hard my mom worked all day you know raising family my dad worked all the time and specifically my dad he wouldn't eat breakfast or lunch and he would always eat a lot of calories at dinner you know and that's how i got kind of brought up and that's the track i had and then somewhere along the line in my mid-20s you know i started to gain weight for the first time in my life and in my late 20s i was gaining enough weight that i was like wait a minute this sucks but i had no interest in working out or eating properly and so what ended up happening was it was so easy for me to go from waking up until 7 or 8 p. m without eating my body like it's 1 38 p. m right now i haven't eaten breakfast or lunch and and that is my natural state and i you know my friends are all so obsessed with lunch and i always you know they always when people meet me and get to spend time close to me they're always fascinated by the no lunch thing and but it's always been my whole life i worked in the store and there was no time for lunch that was when we'd get a rush in the store and so when i was in my late 20s and i wanted to lose weight it was easy for me to just fight at night i used to always joke with my mom it's like i can do young kapoor once a week you know like i could fast you know it wasn't easy because you're so hungry by night when your body structured the way i was doing it but then later in my late 30s and early 40s the last you know seven eight years i really got serious about health and wellness i work out all the time i work on stretching a lot of different things and one of the go-to's for me when i when i'm struggling a little bit with food management has been fasting and i really enjoy it like very much enjoy it um what you know what is it for most people because i've been talking to a lot of people about it because it's obviously become this is something you've been doing for your whole career in some shape or form obviously as you know you're with prolonged you're very in it fasting has become much more top of mind for a lot of people over the last half decade yeah what is it in people's minds when they first so i've been talking a lot more about it that's why i wanted you on the show what is it that scares people so much like it's unbelievable to me how many times i'm saying to my friends you know my friend will be like man i want to start getting my act together like have you thought about fasting that seems to them as no way i can't do that i can't not eat in a day why is that such a like visceral reaction from so many people that i've come across yeah well essentially food is like drugs right so there's a clear addiction for good reason not for bad reason for good reason right well we should eat uh i mean for the very majority of the history of humans but also the primates and everything else before that uh food you eat as much as you can get right and um and because eventually the winter is gonna come and you're not gonna have anything and so if you didn't overeat uh during the summer when there was a lot of fruits and honey and nuts you're going to die right that's how strong that signal is eat eat and get fat by the way right and there was this the what saved you right getting fat as possible was save people during the winter yeah so that's why you can't uh sort of instinct-wise you cannot tell somebody stop eating um and then again you know it's very important in your show to point out that fasting i always say doesn't mean anything right so fast is like eating you know is eating good for you well yeah some of it is and some quantities and some other foods are not and some other quantities are not right so for example skipping breakfast skipping

### Skipping Breakfast [9:20]

lunch i do it myself it seems to be very good very good skipping breakfast does not seem to be good at all right so there's style you have to study after study showing decreased uh lifespan for people to skip breakfast right so then you could say well that well this doctor longer i'm in deep [ __ ] then if that's the case because i don't think i've eaten breakfast in 25 years i'm gonna get my acne together yeah it may be that on you it does at a course sometimes maybe you come from a family that always did it then of course but i think that's you know real quick i apologize it's an important point i as people become obsessed with health and wellness i keep reminding all the people in my life i'm like yes that is a study trend yes that is science but don't forget you better do individual work on your own blood like you have to get a sense of you just like anything there are common themes but some people have different structures correct yeah correct but you're still going to vegas right so you're still betting against the numbers right so correct of skipping breakfast for example you know you're looking at about 10 studies pretty consistently showing reduced lifespan in those that skip breakfast now is it breakfast is it that people just keep breakfast have bad behaviors in general and they're more excited it's hard to know what surprise right though is if it's so good to skip breakfast why doesn't that counter balance the bad behavior right why don't we see at least neutral effects right you skip breakfast it's very good for you why isn't it making your bad behavior neutral and that's what's concerning right that we don't see a neutral effect we see a negative effects of or so they suggest for example could it be that the ketone bodies we're doing mouse studies right now and we were surprised to see that the highest ketone bodies of all wear in the western diet right so the western diet also causes ketogenesis you know these byproducts of fat that people always talk about as a positive thing but they're very high in the western diet right so could it be that by having ketone bodies high all the time you put a strain on your heart or you know they may be fat accumulation etc we don't know so uh so probably best to have breakfast and skip lunch i think lunch is what i've been doing for 20 years uh and that's a great way to uh regulate that you know not over not get the ketone body is too high but control the weight and uh and i think it's got a central role in helping against diseases dr one of the reasons i really wanted you also is i've been thinking a lot about science professors professionals entering the entrepreneurial world so there's a lot of people who are listening to my show who are in academia who are in the medical field who are in incredibly high virtue careers who i think are worried at times to jump into entrepreneurship because they're taking their talents their knowledge this you know thing they put on a pedestal and they're bringing it to the business world and i'm very empathetic to them i they believe they are compromising you know selling out uh they're worried about the judgment of their fellow uh you know partners in academia or finance or uh education or other things you obviously have a company you know you do these things from a scientific academic background was that a challenge for you to make the leap into entrepreneurship did you consider it was it something on your radar earlier in your life and you didn't want to do it because you felt like it could hurt the science hurt the mission it's not the right thing to do when you're trying to really help people i think this is a profound conversation and since you're going through it with prolonged i thought you could be a great source of inspiration for some of the people that are on the fence how did you go through your journey of being in this from a medical academy standpoint to making a jump into entrepreneurship you know i actually i think the other way around right so i will argue that i felt that if i wasn't going to do it wasn't going to happen and that's probably true right so we were working on cancer and fasting making diet and diabetes i just thought for the sake of getting it out there to patients uh if i don't go find the clinicians if i don't sit down with them and start the trials but also say hey there's a product because otherwise what are you gonna do the clinical trial with right uh it was uh nearly impossible i think without a company at least back then 15 years ago to start this operation now we have over 30 clinical trials running and i think you know the company sponsors some of them and lots of others are sponsored by the us government by foundations by the universities themselves right so i just felt kind of like this argument was also made about doctors right they showed a doctor or a group of people in a hospital and it turns out there's probably who you want to ha own a hospital right you want a doctor to own the hospital because they're going to be much more aligned with the patient when it comes down to a decision a doctor is always going to go with protect the patient right businessman might not right somebody selling drugs might not right so in my case i'm always going to think there is no way i'm compromising you know the safety and the health of the patient even if it's a billion dollars to be made right but i think a businessman would not hesitate and uh i mean you know within the domains of the law or the of course uh i think most businessmen will say well if it's legal i'll do it i would say no it could be legal it's going to hurt the patient you're not going to do this of course yeah i actually you know what's funny i actually think the best businessmen and women think about the value exchange the most i even think if it's going to hurt somebody emotionally it's a bad thing so you know i think that's a very powerful

### What Are the Biggest Misconceptions in the Modern Fasting Conversation [15:32]

thing what are the biggest misconceptions in the modern fasting conversation because you know what happens now bad business people who genuinely just care about money and could give a [ __ ] about humans or patients they see a trend and then they start exploiting it what bad information or like help us here like what's some of the stuff that undereducated influencers or entrepreneurs or even doc pseudo like what are we seeing from like bad information like what's a thing that you see people believing is true but isn't give us a little cheat sheet of things to watch out for if you're on your journey to potentially get a little bit into fasting because if everyone's listening like again i know a lot of people genuinely are looking to be healthier and happier and all those things that i you know there's a famous clip in my content of like what do i think about health and wellness when it comes to business and i reply to the kid as i'm walking on the floor of a convention i reply well if you're dead you're out of business and it like really got very popular so you know i like having people like dr longo on occasionally one because i thought that little part about entrepreneurship in the scheme of academia and health and well is important but then number two you know i like to keep everybody who's listening to the show around longer so they can achieve all their hopes and dreams and i really think for a lot of you who've never tried it that it is going to be fasting that's going to be the breakthrough on you shedding 15 pounds feeling healthier feeling better so i really want to inspire some people to at least try it may not be right for you but at least try dr longo what are some of the watch out for this right now because everyone's talking about it in fasting one of them we already mentioned right for example and probably the most popular oil you can do 16 hours and you know and i love the work that sachin panda and others have done on that but the 16 hours of fasting and just keeping breakfast is clearly associated with lots of problems you know not just to reduce life but also gallstone formation and um so i will say that we need to go from the word fasting uh to what do we know that works and there are many studies showing that it works and it's unlikely to cause any problems and uh and also what is going to be the effect of this on lifespan and health span and not just what's going to happen next three months are you going to lose some weight so you could lose a lot of weight in a lot of ways right but you most cases you regain it back and as you go through let's say 10 or more weight loss and regain that also is associated with a shorter lifespan right so it's better to do nothing than to do these yo-yo interventions so i think the misconception is very wide and so there are very few things that i think consistently work for example and don't have any negative studies associated with it for example 12 hours a day of fasting i always say i've never seen a negative study on 12 hours of fasting 12 hours of feeding so it's time to stick to eating is not you don't get the benefit the quick benefits that you get with 14 or 16 hours but you may get long-term uh i mean much easier to not to stay with it and then you know much more likely to get you to a long lifespan and then you know of course the other one i'm a fan of is you know uh fasting

### Fasting Mimicking Diet [18:59]

mimicking diet let's say three or four times a year uh again a safety record is very good i think over probably a million people now i have done it and we haven't heard uh back from uh i mean the side effects have been really spectacularly low and uh yeah so i think that um and i think the fascinating underlines the the the importance of having things clinically tested as so we have the fda for drugs so we have this incredible process even look at what happened with coffee right i mean we still have people were dying but everybody say wait you know we cannot uh get things out there just because they may save lives because they're probably gonna hurt more people than they save so let's wait until the approval it went very quickly but it still required approval now in the fasting world and all of that there is no approval at all it's just you wake up in the morning you hear something and it's like okay i'm going to start doing it well that's probably going to hurt you in the long run not help you but hurt you so focus on the things that have lots of clinical trials on and uh and so yeah 12 hours of fasting and the fasting making diet three or four times a year uh i think those are very good and then you know i wrote a book called the

### The Longevity Diet [20:13]

longevity diet and all of it by the way all the all my shares of the company are going to go to charity right so that's another way of uh and i don't take a penny in consulting from the company so i really financially don't make in the world company you're the company we're talking about programs we're talking about problem and then a little neutral one more time because i think it's going to be a pretty big business um congratulations so you're saying all of the profits they are coming your way you're donating 100 of my shares and a hundred percent of the um the um consulting or whatever goes already to my my foundation the great cures uh foundation and even my book royalties go to my foundation right so i really only make whatever i make at the university as a professor and nothing else right so was that important to you because you felt that it wouldn't compromise your professor medical work yes because i got attacked by lots of journalists right then i got attacked on this years ago already and i could sense that yes that fear or not they were going to attack me oh he's trying to exploit uh the research to make money and so i say you know what uh i'm just gonna let me do this dr like before we get out of here like what's your intuition like if everything goes well this may happen after you're not on earth like what's your intuition as humans become more educated with the power of what i would call food scheduling right like just being more uh educated on how this all works what do you think it kind of looks like 50 100 years from now if this is universally understood and executed yeah i think it's gonna i like to think it's good what's going to happen next 10 years i think you're going to have two groups in the world right you're going to have whatever eight billion people that don't listen to anything they do whatever they want and then we're gonna have maybe half a billion to a billion people they say you know what i'm gonna follow the scientists the science you know what i call the multi-pillar approach you know clinical studies epidemiological studies you put it together and you get a pre particular picture in fact there was a study that came out a couple weeks ago on plus medicine showing if you start even at age 60 if you start something very close to what i described as the longevity diet you are associated your life is gonna have eight or nine extra years right so starting right now so i think that yeah we we're gonna have this two population one following everything and living maybe an extra 20 years uh and everybody and everybody else improvising and uh maybe on average living 20 years less eventually i think you know we're gonna get better and better you know 100 years from now then i think it's a different world you know and i think uh unfortunately or fortunately we're gonna see a lot of engineering bioengineering robotics say and uh playing a part you know so now we can make artificial hearts artificial you know pancreas uh releasing insulin etc so you know that and it should be so um if it's gonna be much more a part of uh human life you know gonna be part human impart machine and you know we already are right so we already are and lots of people are walking around with pumps uh diabetes type one so it's just a reality and the engineers are so good that moving forward it's gonna take a long time right so i think now nutrition is by far the investment for the next 20 or 30 years eventually slowly i think that the technology is going to take over and uh dr longo if i asked you if somebody's 20 years old right now yeah what's your guess your educated guess on what their life expectancy yeah so that the study showed that if you started the longevity diet or something like it and at 20 that would be 13 extra years of life expectancy right so then uh you're looking at that 20 year old following everything maybe looking at 105 as an average lifespan which is pretty remarkable right uh yeah so also 105 average following all the right things uh with lots of people making it 110 115 uh yeah so that that's what i think it's uh the numbers are showing but it's got to be a careful uh consideration of all the things you do probably working with some professionals that help you get there anything we didn't touch on as we get out of here uh yeah just very briefly the longevity diet i think you know what came out of that study was lots of legumes no red meat no processed meat lots of nuts uh lots of vegetables and so those are the main things that came out of the everyday uh nutrition uh and fish was allowed but that seemed to be the best animal source of proteins so some fish and everything else coming from legumes uh protein-wise so a diet that almost nobody in the united states follows but that it will make a tremendous difference i think together with the fmds and making people live longer and healthier but so many people don't want to give up steak you know it's but we published a study a few months ago where we took mice and we put them in a high calorie high protein really bad western diet right and they became very big you know and they live very short yes and then we did exactly the same but we gave them once a month the fasting mimicking diet and it reversed everything so they live normal life perfect weight so yeah so then i think uh if you don't want to give up anything if somebody is going to have a bad western diet then it may have to be as frequently as once a month the fasting making diet so wait a minute real quick that's a really interesting insight it is your hypothesis that if you're a bad western dieting that if you fast for on a certain regimen once a month that there's an offset there that is balancing so we've shown this in now three clinical trials right and there's a fourth one i mean one we publish three are going to be published in the next six months right so very clearly uh the people that start the worst you know the ones that have high higher cholesterol higher blood pressure higher fasting glucose they're the ones that do the best after the three cycles of the fasting making diet so very clearly mice but also very clear in human trials that yes those that have the worst diet uh would uh could potentially uh and we're not at all saying okay keep a bad diet in fact i just said you know people should switch to a longevity diet but understanding that most people don't want to do that or lots of then yes you might have to go uh to a fastly mimicking diet as often as once a month but then i think as that helps you then you could go once every two months once every three months so it could be the beginning you have a bad diet and then you do the fmd once a month and then eventually maybe once every two or three months it could be enough uh to uh to offset at least lots of problems caused by your bad habits not just diet you know smoking you know we didn't test that but i mean that's what uh what we speculate at least you know that it could be a way to reverse bad habits you know cheers dr longo thank you for being on the show