My Journey with the Fast-Mimicking Diet

I have completed my first real “detox” program, and wow, did I learn a lot! I was extremely skeptical of the word “detox,” as you know, but more than skeptical, I was curious about what the experience would be like—especially as I wrapped up my first six-month wellness experiment with trainer Korey Rowe. As I mentioned in last week’s issue, I decided to visit a world-renowned wellness center, famous for its 50-year philosophy, approach, and practice of detoxes. Located in Switzerland, it came highly recommended by a friend, so I decided to test it out with a sleuth-like, undercover doctor and nutritionist attitude. As promised, I’m sharing what I learned, my experience, and how you can incorporate some of these practices into your life—minus a flight to Zurich!

During my week at Chenot in Weggis, I did a lot, lost seven pounds in seven days (though weight loss was definitely NOT my goal), and dove into the health experiment. The seven pounds are likely mostly water weight and will probably return, but it speaks to the effectiveness of a Fast-Mimicking Diet (FMD)/detox program and what your body is capable of achieving in just one week. I’m excited to tell you all about it, share the science behind it, and show what you can take from it. This week, the Chenot nutritional approach is on the Ajenda. It’s called a Fast-Mimicking Diet, and it’s my Dose of Honesty.

The concept of fast-mimicking revolves around achieving many of the physiological benefits of fasting while still consuming a small amount of food, making the process more sustainable and accessible. This approach was popularized by Dr. Valter Longo, a biogerontologist and creator of the Fasting-Mimicking Diet (FMD), based on extensive research into calorie restriction (CR) and fasting. While the scientific support for calorie restriction is strong and clear, I want to emphasize that I do not recommend or support long-term CR (more than a week at a time) at any age. As you’ve heard me say many times, I generally believe in not obsessing over portions, numbers, calorie counts, counting macros, or any other eating practice that takes the joy out of eating and turns it into a science project.

However, science also supports the cycling of days or weeks of FMD/CR alternated with “normal” eating, showing significant health benefits. During these CR days or weeks, it is important to weigh, measure, and count what you are eating. After my experience this past week, I plan to incorporate this into my routine: one five-day FMD/CR period per month or so, surrounded by regular, healthy eating the rest of the time. I lived the experiment, and I personally felt and experienced the benefits. And as you know, if something isn’t good enough for me, I would never recommend it for YOU.

The Science Behind Fast-Mimicking

Fast-mimicking diets aim to simulate the metabolic and cellular effects of fasting without complete abstinence from food. These diets are designed to provide minimal caloric intake (typically 500–1,100 calories per day) while maintaining specific macronutrient ratios to trick the body into remaining in a fasting state.

Key Biological Mechanisms

1. Reduction in Insulin and IGF-1 Levels:
   • IGF-1 (Insulin-Like Growth Factor 1): IGF-1 is a growth-promoting hormone linked to aging and cancer. Fast-mimicking diets lower IGF-1 levels, activating cellular repair pathways instead of growth.
2. Ketosis:
   • With restricted calorie intake, the body begins to use fat stores for energy, producing ketones.
3. Autophagy:
   • Fast-mimicking stimulates autophagy, a cellular "clean-up" process where damaged cells are broken down and recycled. Exercise also stimulates autophagy, by the way! This contributes to improved cellular health and may delay aging and age-related diseases.
4. Stem Cell Activation:
   • Studies suggest fasting triggers the regeneration of new stem cells, particularly in the immune system and digestive tract, enhancing overall repair and renewal.
5. Reduction in Inflammation:
   • This is a key driver of aging and many diseases.
6. Preservation of Muscle Mass:
   • Unlike prolonged fasting, fast-mimicking allows for minimal protein intake, which may help preserve lean muscle mass while still promoting metabolic benefits.

Research Evidence

1. Human Studies:
   • In clinical trials, the Fasting-Mimicking Diet improved markers of metabolic health, such as reduced body weight, lower fasting glucose, and better cholesterol profiles.
   • A study in Science Translational Medicine (2017) demonstrated that participants on the FMD for five days a month over three months experienced reduced biomarkers for aging, inflammation, and cardiovascular disease.

Benefits of Fast-Mimicking

1. Sustainability:
   • Easier to adhere to compared to complete fasting.
   • Provides psychological and physiological relief from total food deprivation.
2. Health Improvements:
   • Reduces visceral fat and body weight.
   • Lowers blood pressure, cholesterol, and blood sugar levels.
   • Improves cognitive function and brain health.
3. Anti-Aging:
   • Mimics the anti-aging effects of calorie restriction without the challenges of prolonged fasting.
4. Disease Prevention:
   • Reduces risk factors for chronic diseases such as diabetes, cardiovascular diseases, and cancer.

Practical Framework of Fast-Mimicking Diet

• Duration: Typically 5 consecutive days per month.
• Calories: About 750–1,100 calories/day.
• Macronutrient Ratios:
  • Low protein (10% of daily intake)
  • Moderate carbohydrates. (45% of daily intake)
  • High healthy fats (e.g., nuts, seeds, olive oil, 45% of daily intake)
• Foods: Plant-based, including soups, herbal teas, nuts, and low-calorie snacks.

Potential Limitations and Risks

1. Individual Variability: Results may vary based on age, gender, and metabolic health.
2. Nutritional Deficiency: If done improperly, it may lead to inadequate nutrient intake.
3. Not Suitable for All: Pregnant or breastfeeding women, individuals with eating disorders, or those with certain medical conditions (e.g., diabetes) should avoid fast-mimicking diets without medical supervision.
4. Cost and Accessibility: Commercial programs like ProLon or destination wellness centers can be expensive, but it is possible to do a FMD at home, DIY.  I will have recipes and precise meal plans that follow a FMD (which will be approximately 900 calories a day) in the next few weeks in my newsletter, and coming soon in a big announcement!).