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Short Summary
Main recommendation: The Prolon fasting mimicking diet, a structured five-day plant-based program of low-protein, low-refined-carb meals, is presented as an easier alternative to a full water-only fast for getting the benefits of extended fasting. Dr. Jason Fung says the science is the strongest argument, and the structure and reduced food cravings make it more practical for many people. He notes the main drawback is cost.
Key Points
- The fasting mimicking diet was developed by longevity researcher Dr. Valter Longo to give some food while avoiding the nutrient signals (such as insulin and mTOR) that turn on growth pathways, so the body stays in a repair mode.
- Dr. Fung says the fasting mimicking diet sponsored research through top-tier universities, and he says he has gone through studies suggesting benefits in diabetes, weight loss, cancer, neurologic diseases, and chronic kidney disease.
- The program's pre-set daily structure removes guesswork about what to eat, how long to continue, and whether a food will break the fast.
- Compared with his own water-only fast, Dr. Fung reports he had fewer thoughts about food (he noted thinking about food a lot on days three and four during the water fast), found the diet tasted good, and found it easier to fit with family meals.
- The main downside he identifies is cost, though he notes it replaces five days of regular food, partially offsetting the expense.
Details Worth Noting
- Concrete instructions: Open the box and follow the day-labeled (one to five) plan, which specifies what to eat at breakfast, lunch, and dinner each day. Day one has the most food to ease the transition from higher calories. Each day includes two soups, plant-based crackers (for example almond and kale), fasting mimicking bars taken with meals, a daily packet of tea, vitamins, and essential oils. Some days include a Choco Crisp dessert and olives, which Dr. Fung found useful for salt intake.
- The program is described as a food-based therapy, so Dr. Fung says it does not have the same side-effect profile as medications or surgery, while noting that some components are ultra-processed.
- Dr. Fung discloses that he is a small investor (less than 0.01%) in L-Nutra, the company that makes the program, and says the video is not sponsored.
- Dr. Fung describes his own prior five-day water-only fast as not difficult but not easy, especially on days three and four.
Bottom Line
The fasting mimicking diet is presented as a structured, food-based way to try extended fasting with less hunger and less guesswork, with cost as the main trade-off.
