Fasting Mimicking Diet: Expert Review, Common Mistakes & Guidelines

Fasting Mimicking Diet Review
Heidi Moretti Author circleHeidi Moretti, MS, RD
Certified Clinical Dietitian
Anti-Aging Researcher

Research | Meals | Foods to eat | Benefits | Side effects | My experience | Tips & MistakesAfter the Fast | Cost

I have recently done Dr. Valter Longo’s proLon fasting mimicking diet (FMD), for the second time.

In this review, I will share my personal experience, thoughts, important guidelines and common mistakes I often see, to help you better decide if this diet is for you. I highly recommend that you go over my notes in this guide before you start the ProLon diet.

If are currently doing my longevity protocol for graceful aging:

  • The main difference between my protocol and the proLon fasting mimicking diet is that the diet is a short term 5-day plan. My protocol on the other hand, is intended for long term.
  • I see both as effective tools that can compliment each other and help us all optimize our health and lifespan potential.
  • My longevity protocol can be very helpful to do between your ProLon diet cycles.
Fasting Mimicking Diet Product 1
The ProLon Fasting Mimicking Diet
Check Price & Availability

The Fasting Mimicking Diet: What’s The Bottom Line?

The fasting mimicking diet has pros and cons.

Anti-aging Perspective: Safe, Effective, Easy To Do

The diet is clinically shown to mimic two of the most powerful most studied longevity promoting dietary regimens: fasting and calorie restrictions.

Practicing long term fasting and calorie restrictions is extremely difficult.
As a result, most people will never do any of these.

The proLon fasting mimicking diet was invented to solve this exact challenge.

The ProLon diet is very practical and easy to do, allowing you to get the same anti-aging and longevity benefits shown in the clinical studies, without having to actually fast or worry about nutritional deficiencies.

proLon fasting mimicking diet box

What’s Inside?

The proLon Kit comes with five small boxes, one for each day, with everything you need to eat and drink. Meals, drinks, snacks, bars, supplements, everything was already made for you. It’s really that simple.

So if your goal is to promote healthy longevity and anti-aging, the fasting mimicking diet may be a really great fit. 

Healthy Weight Loss & Metabolic Health

Another area I believe the fasting mimicking diet may help, is to promote healthy weight loss and metabolic health.

In the clinical studies, FMD was shown to help individuals with normal BMI to lose an average of 5.7 lbs of fat and 1.2 inches off waist circumference.
Effects persisted after returning to normal diet.

This is actually a huge benefit since high fat accumulation around the waist is a risk factor for heart disease and type 2 diabetes.

I actually noticed it myself (see my full review below). In only 3 days, I lost 5 lbs, which amazingly didn’t come back after resuming my normal diet.

I definitely saw significant stubborn belly fat loss. It was apparent and I am very impressed by this considering that I didn’t have much body fat to begin with.

Fasting Mimicking Diet: Can You Eat & Fast At The Same Time?

ProLon Fasting Mimicking Diet Eat & Fast At The Same Time

Have a look at the image above, as this can give you an idea of the nutrients you will be getting in a typical 5 day ProLon fasting mimicking diet plan.

The inventor and brain behind the FMD is Dr. Valter Longo, director of Longevity Institute at the University of Southern California.

Dr. Longo is one of the world top anti-aging experts. Myself just like many of my coworkers have been following his work for years.

The idea is simple. For five days you eat and drink scientifically researched meals and drinks in precise quantities. These nourish you, but are not recognized as food by your body, therefore mimic a fasting state.

The calories are still very low, so you basically get the benefits of fasting and calorie restriction while still eating a balanced meal plan. As a part of the ProLon diet plan, supplements are also included.

Can You Eat & Fast At The Same Time? How is it Even Possible?

Dr. Longo work has shown that when we consume certain foods and natural ingredients, our body still acts as it didn’t get food. As a result, the body activates the same longevity genes that are triggered during prolonged fasting.

These are exactly the ingredients you will find in the Prolon fasting mimicking diet.

That, in my opinion, is what makes the diet so promising.

I know most of my clients will never agree to do prolong fasting.
But what about trying
the 5-day ProLon plan? Eating mediterranean style soups, crackers, olives and chocolate-nut bars for a few days to reboot their system and rejuvenate? Completely different story.

Fasting Mimicking Diet Benefits

Fasting Mimicking Diet Benefits

The ProLon Fasting Mimicking Diet
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The ProLon Fasting Mimicking Diet has gone through clinical trials and been patented for its healthy aging effects.

The results have been published in top medical journals (Cell, Science Translational Medicine, JAMA, etc.) According to the studies, three cycles of the 5-day FMD plan have been shown to:

  • Reduce visceral fat, but at the same time, maintaining lean body mass
  • Initiate autophagy and cellular clean up
  • Decrease IGF-1, which has been linked to aging and disease
  • Help maintain metabolic health

Pretty impressive considering that you only have to do the diet five days per month for three months. I personally noticed the reduced belly fat after only three days. See my complete review and results below.

So, if you wonder how often can you do the fast mimicking diet, ideally, you should stick with what was done in the study. Five Days per month, for three months.

What Do You Eat on ProLon Diet?

What Do You Eat on ProLon Diet

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The above pic shows a typical day of eating on the ProLon fasting mimicking diet. FMD is based on a combination of mediterranean style plant-based soups, crackers, olives, drinks and teas.

  • Soup blends: Minestrone soup, mushroom soup,  minestrone quinoa soup, tomato soup, vegetable soup, butternut squash – quinoa soup, white bean – spinach soup, and butternut soup squash soup.
  • Bars: chocolate crisp bar, nut-based bar
  • Olives: flavored with and without garlic
  • Kale Crackers: with flax seeds,  sunflowers seeds, sesame seeds, hemp seeds, and pumpkin seeds.
  • Energy drinks:  also called L-drink, caffeine free, orange and berry flavors
  • Herbal teas: hibiscus tea, spearmint tea, spearmint-lemon tea
  • Supplements: multi vitamin & mineral, omega 3 DHA from algal oil.

When ordering, remember to choose the options you prefer the most under flavor. (Original and Soup Variety 2).

ProLon Diet 5-Day Meal Plan

ProLon Diet 5-Day Meal Plan
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ProLon Fasting Mimicking Diet: Taste & Feel

ProLon Fasting Mimicking Diet Taste

People usually find the taste of the meals to be pleasant. I personally enjoyed the meals and drinks and liked how they made me feel.

With that said, I did feel like I wouldn’t mind to have some extra protein with the meals. Nothing major, and to be expected. This is one of the core ideas behind the diet. To promote autophagy, the diet per design has to be low in protein.[5] Animal proteins can stimulate an increase in IGF-1, so this is why they are eliminated during the 5 day period.

My Fasting Mimicking Diet Review

My Fasting Mimicking Diet Review

I have done the fasting mimicking diet twice, about 6 months apart.
I decided to stop after day 3 both times because I didn’t want to lose more weight. My weight is at baseline is pretty low.

Overall, I was surprisingly not that hungry until day 3. It actually felt good to have a less full stomach. My meals tasted good, and I was happy and satisfied. Like I mentioned earlier, I felt I could have more protein, though.

How much weight can you lose on the fasting mimicking diet?

In only 3 days, I lost 5 lbs each time, which amazingly didn’t come back after resuming my normal diet. I definitely saw significant stubborn belly fat loss. It was apparent and I am very impressed by this considering that I didn’t have much body fat to begin with.

Energy, brain function & mood

Overall, I felt fair energy and was able to do yoga.  I didn’t feel up to heavy exertion.

My brain function and focus were actually great. I was focused on what to eat and not on other things in my life. It’s a relaxed state of mind I really like. This by itself, is one reason I want to do the ProLon diet again.

By the second day, I felt a little bit of a lull in brain function.  I struggled to find the energy for work a bit. Nothing major, though. I was still able to function well. My mood was fairly good, although on day 3 I had a mild headache which did affect my mood a bit.

Fasting Mimicking Diet: Cost

Fasting Mimicking Diet Product 1
The ProLon Fasting Mimicking Diet
Check Price & Availability

The fasting mimicking diet cost is around $250, or less if you order 3 boxes (see ProLon website for all pricing options).

This includes all the foods, drinks and supplements you need for the five days fasting, minus the water.

As a reference, the average American spends around $150 on food per week. One in 10 Americans say they spend $300 or more per week.[6].

And that doesn’t include weight loss or anti-aging shakes, supplements or other specialty foods. So, not that far.

Keep in mind, anti-aging and weight loss is a billion dollar industry. This is a drop in the bucket compared to most fad diets, risky weight loss pills, or anti-aging products that have no science behind them. The ProLon fast mimicking diet plan has research on its effectiveness and safety, with an army of medical doctors who back it up and recommend it to their patients.

You can read the reviews on ProLon website.

FMD: Common Mistakes to Avoid & Tips

In the section below, I will try to address some of the top questions and mistakes I see people make.

During the fast

You will want to drink water or the FMD teas and skip caffeine and coffee if you can. One cup of black coffee is fine and may even help to promote autophagy further according to some evidence.[7

You can add in a bit of extra spices and herbs, but no more than a teaspoon total of salt, herbs, and spices. Try not to add salt if possible, as you don’t want to get your taste buds get used to salty foods. This can create a problem after the fast.

In general, since ProLon fast mimicking diet has been studied on humans, it is probably best to stick to the plan as closely as possible.

What to Eat After the Fasting Mimicking Diet

ProLon Longevity Diet Shopping List

A common mistake I often see people make after a fast, is to eat a lot of calories, thinking that the body may need the extra foods to rebuild. This however, has proven to backfire. In fact, it is very important to gradually return to normal eating, starting with light meals. This can help your body to digest your foods, save you a lot of problems and can further augment your results after the five days of eating the ProLon diet.

Probiotics & Enzymes: Many people can benefit from taking digestive enzymes and probiotics with their meals a few weeks after the fast, to help the body digesting solid meals again.
Dr. Group Veganzyme and Floratrex are excellent choices.

Eat Clean: I can’t stress this enough:

A lot of the benefits of fasting happen after the fast when you start to refeed. Think about the new fresh cells and stem cells in your body ready to grow and thrive with the foods you eat. It is a window of opportunity to eat clean and healthy, to provide your body the best possible nourishment.

As I mentioned earlier, my longevity protocol can be very helpful to do between your ProLon diet cycles.

Tips:

  • Gradually introduce foods back, keep it light and mainly plant-based
  • Focus on healthy whole foods
  • Avoid processed foods and drinks
  • Keep sugars low
  • Limit meat, fish, dairy, and other animal products
  • Eat healthy amounts of good fats such as olive oil, nuts, and avocados
  • Eat colorful fruits and vegetables. These are packed with antioxidants and phytonutrients shown to promote good health and longevity.

ProLon Longevity Diet Shopping List

ProLon Longevity Diet Shopping List
Print Recipe
5 from 4 votes

ProLon Longevity Diet Shopping List

Suggested options for healthy longevity promoting foods you can eat after the fasting mimicking diet
Cook Time25 mins
Course: Fasting Mimicking Diet
Cuisine: Mediterranean
Keyword: Fasting Mimicking Diet
Servings: 1
Author: Heidi Moretti, MS, RD

Ingredients

Eat the Rainbow: White

  • Leeks
  • Garlic
  • Onion
  • Cauliflower
  • Mushrooms

Eat the Rainbow: Red

  • Beets
  • Red Peppers
  • Organic Strawberries
  • Cranberries

Eat the Rainbow: Yellow & Orange

  • Butternut Squash
  • Carrots
  • Yellow Peppers
  • Pumpkin
  • Lemons
  • Sweet Potatoes

Eat the Rainbow: Green

  • Broccoli
  • Kale
  • Bok Choy
  • Cabbage
  • Brussel Sprouts
  • Cucumbers
  • Celery
  • Green Peppers
  • Zucchini
  • Avocado
  • Olives
  • Lime

Eat the Rainbow: Blue & Purple

  • Purple Cabbage
  • Eggplant
  • Organic Blueberries
  • Blackberries

Healthy Fats: Eat in Moderation

  • Olive oil
  • Macadamia nuts
  • Cashews
  • Pumpkin seeds
  • Almonds
  • Pecans
  • Walnuts

Healthy Complex Carbs: Eat in Moderation

  • Legumes
  • Quinoa
  • Steel cut oats
  • Brown rice

Seafood: Eat in Moderation, 2-3 times a week

  • Wild Caught Salmon
  • Sardines
  • Cod

Fresh Herbs & Spices

  • Basil
  • Fenugreek
  • Thyme
  • Sea Salt
  • Bay leaves
  • Saffron
  • Turmeric
  • Paprika
  • Black pepper
  • Cayenne
  • Ginger
  • Raw Unpasteurized Apple Cider Vinegar

Instructions

  • Choose the foods you enjoy the most from each group to support healthy longevity between ProLon fasting mimicking diet cycles.
  • If you follow low carb, you don't have to choose from the complex carbs group, and replace with more good fats

Fasting Mimicking Diet Side Effects

I find that the side effects on the proLon diet depends on your starting point. In other word, what was your diet before. The cleaner and healthier, the better.

ProLon diet is actually well tolerated by most people. Common complaints reported in the clinical trial were fatigue, headache, and difficulty with concentration. With that said, these were mild and most people could continue with the diet.

In my case, by day three, I certainly had a headache. Nothing major, though. Keep in mind, this may be a sign that your body is eliminating toxic compounds. People usually find that the headache is temporary and goes away by day four.

Who Shouldn’t Do The Fast Mimicking Diet

The fasting mimicking diet is gluten free and lactose free.
With that said, it does have a few ingredients that some people may prefer not to consume:

  • Nuts & Soy Intolerance. The bars contain nuts, and there are small amounts of soy. So people with allergies or sensitivities to tree nuts or soy should probably not do the diet.
  • Vegans: FMD is plant based. But, the bars have honey, and the supplements capsules are made from gelatin.

Also, FMD is probably not for you if:

  • You are at a low body weight: considering that you are likely to lose more weight during the diet.
  • You have a medical condition or take medication: your body behaves differently during the fast, which can affect your condition or the way the medication works. Always speak with your doctor before you start the ProLon diet.
  • Pregnant & breastfeeding are times where you need to nourish your body, not fast.

My Final Thoughts

As you can see, the fasting mimicking diet has pros and cons and it is not for everyone.

I find the research and science behind it encouraging. I think the ProLon fast mimicking diet may be a really good options if your goals are:

Anti-aging & longevity: FMD offers some of the most powerful anti-aging and longevity benefits without you having to actually do a long term fast or calorie restriction.

Healthy weight & metabolic balance: In addition to the initial weight loss, FMD can help regulate some of the key factors that influence your metabolic health.

Caloric Restriction & Fasting: Mother’s Nature Anti-aging Clinic

Caloric Restriction & Fasting: Mother's Nature Anti-aging Clinic

A quick summary of the science behind the fasting mimicking diet.

In my longevity protocol for graceful aging, we looked into the benefits and pitfalls of two of the most powerful, most studied anti-aging dietary regimens: fasting and calorie restriction.

The research data on both sounds almost too good to be true.

  • Extend Lifespan. Multiple studies have shown that a 20 – 50% reduction in caloric intake was able to extend lifespan by up to 50%.[1].
  • Activate Autophagy. As if that’s not impressive enough, prolonged fasting was shown to activate potent longevity pathways including autophagy.
    Autophagy is the process where the body recycles damaged and dysfunctional cells, in order to regenerate newer, healthier cells.[2].
  • Produce Stem cells. As a part of the response to fasting, the body also produces stem-cell to promote stress resistance, self-renewal and regeneration. Stem cells have the ability to develop into many different cell types. The body can use them as a renewable source of replacement cells and tissues.[3,4

Fasting Mimicking Diet: Solving the Pitfalls of Fasting & Calorie Restriction

If you have ever tried to fast for a few days or cut 30% of your caloric intake, I am sure you noticed that this can be extremely difficult.

In fact, most people will not do it. Even me, as an anti-aging researcher that is determined to extend my life as much as possible, find it very hard.

So despite all this exciting data and research about the benefits, the bottom line for most people: fasting and calorie restriction are just not realistic.

There’s more here than just willpower.

We are not lab rats. There’s much more in our lives than running on a treadmill in a lab. With less calories or food, our brain eventually goes into “preservation” survival mode. When this happens, you may lack the needed motivation to thrive and reach your full potential. You may live longer, but, I doubt many people will find that type of life appealing.

Even if you can function, you really need to know what you are doing. Long term fasting or calorie restrictions can lead to serious nutritional deficiencies.

This in a nutshell, is what the fasting mimicking diet is trying to solve.

Best Anti Aging Supplements: The Longevity Protocol for Graceful Aging

Best Anti Aging Supplements
Heidi Moretti Author circleHeidi Moretti, MS, RD
Certified Clinical Dietitian
Anti-Aging Researcher

Products | ProtocolDiet | Snacks | Smoothie | Lifestyle | Caloric Restriction | Intermittent Fasting

I am often asked for my opinion on anti aging supplements. As a clinical dietitian and a researcher, anti aging has always been one of my greatest passions, and as such, I spend a lot of time looking into the literature and studies.

The good news is that research in the field of epigenetics has shown us that our lifestyle choices can turn off “bad genes” and activate protective and longevity genes, allowing us to significantly extend our lifespan and improve our quality of life.

So based on your many requests, here it is! My latest anti-aging protocol, including my favorite anti-aging supplements, diet, recipes, and lifestyle strategies.

anti aging award
Voted as best supplements & diet guide for men and women over 40
.

“Beauty From Within”: My Natural Protocol for Graceful Aging

My Natural Protocol for Graceful Aging
I like to think of anti aging beyond wrinkles and skin tightening.
Yes, these are all important, and we all want flawless skin! So obviously, my protocol supports healthy glowing skin.

But, I feel there’s much more to anti aging than making our skin look young.

When I approach anti aging, I look into graceful aging, beauty from within, with evidence-based anti aging strategies shown to:

  • Activate longevity genes
  • Protect from DNA damage
  • Reduce oxidative stress
  • Support healthy mitochondria function
  • Support a stronger immune system

When you support these key anti-aging pathways, you may notice:

  • Look and feel younger
  • Glowing skin, better complexion
  • More energy
  • Better focus and cognitive function
  • Higher sense of well-being and mood
  • Feel healthy and vibrant

Starting the Anti Aging Protocol

  • The anti-aging supplements below offer one of the immediate ways to activate the body’s natural longevity pathways.
  • My protocol goes above and beyond anti-aging supplements, though.
    I also cover my favorite anti-aging diet, snacks, smoothie and lifestyle, all backed up by the latest research to support longevity.
  • With that said, there’s no need to start with all of these steps at the same time. Choose the ones you feel more comfortable with, and gradually include more steps as a part your transition to anti-aging living.

1. Best Anti Aging Supplements: Dr. Group’s Cell-Fuzion

Anti Aging Supplements Cell Fuzion

I find that certain nutrients have impressive anti-aging potential. With that said, I like to focus on unique nutrients we can’t get from our diet, to compliment the anti-aging diet.

In other words, enrich your diet with anti-aging whole foods, and take supplements with those proven anti aging nutrients you can’t get from foods.

Cell-Fuzion by Dr. Group is my favorite overall anti-aging complex supplement. Just like you take a multivitamin for overall health, think about Cell-Fuzion as a multi anti-aging complex.

Cell Fuzion Summary

  • Formula includes some of the top studied extracts, in the same patented extracts used in studies. The source of active ingredients matters in terms of effectiveness, potency and also safety.
  • Ingredients support multiple longevity pathways, saving you the need to stack dozens of anti aging supplements, or having to worry about interactions between ingredients.
  • Clean label: 100% natural, organic or wild grown ingredients, no artificial fillers, or chemicals.
  • One year money back guarantee. That’s a big one, considering it is pricey.

Cell-Fuzion Ingredients Analysis

  • Orgen-P®‡ (Organic Pomegranate Extract).
    Potent antioxidant with a high ORAC value of 187,900 µmoleTE/ 100gm.[1]
    Rich source of Urolithin, a molecule that enables muscle cells to protect themselves against aging.[2]
  • Organic Astragalus.
    Can help to increase telomerase activity which may help delay or reverse the cellular aging process.[3]
  • Trans-Resveratrol.
    Shown in studies to mimic caloric restriction, which is the most known anti aging strategy suggested to extend lifespan.[4]
  • Trans-Pterostilbene.
    A potent neuromodulator in aging, supports healthy cognitive function and memory as we age.[5,6]
  • Bio-Enhanced® Na R-Lipoic acid.
    Shown to activate the basic cellular defenses of the body, including some of those that naturally decline with age.[7]
    The Bio-Enhanced form is shown to have superior absorption and improved oral bioavailability.
  • CoQ10 (ubiquinone).
    The primary antioxidant in human cells that protect and support mitochondria function. May also have cardioprotective effects.[8]
  • BioPQQ® (pyrroloquinoline quinone disodium salt).
    Shown to stimulate mitochondrial biogenesis, the cellular process that produces new mitochondria.[9].
  • Orgen-GT®‡ (Organic Green Tea Extract).
    Potent antioxidant, standardized for 90% polyphenols, very high ORAC value of 1,000,000 μmoleTE/100gm. Shown to lower DNA damage in humans.[10,11].
  • Rhodiola Rosea extract.
    Shown to have natural anti-stress, anti-aging effect, may also support DNA repair and healthy immune function.[12].

Directions: take two capsules two times daily.

Cell-Fuzion Product Page On Dr. Group Website.

2. Anti Aging Diet

Top Anti-Aging Foods 

While there is no one anti-aging diet that works best for everyone, there are a few basic principles shown to play a significant role in aging, which most people can benefit from.

Simply put, we limit damaging foods shown to accelerate aging, and introduce more foods with anti-aging properties.

  • Avoid: processed foods, processed meat, sugary drinks, and fried foods. All related to chronic disease and decreased lifespan. All make us look old and tired. Yes, it’s that simple!
  • Limit common inflammatory foods: especially: dairy and gluten (wheat). While every person may be sensitive to different foods, many people have problems digesting dairy and gluten. So, try to eliminate both for four weeks. There’s a good chance you will notice dramatic improvements in the appearance of your skin, and the way you feel.
    Generally speaking, if you experience digestive issues on an ongoing basis despite eating healthy, I highly recommend you should work with your doctor and get tested for food sensitivities.
  • Eat less carbs: a growing body of evidence link low insulin levels to increased longevity. So, the less carbs you eat, the better. This doesn’t mean going full blown ketosis, however.
  • Focus on nutrient dense plant-based whole foods: simply put: these plants have more nutrients and antioxidants, yet, contain less carbs and calories. Most people can benefit from eating more: veggies, dark leafy greens, and low glycemic fruits. See my top anti-aging foods section below for my favorites.
  • Eat from the rainbow: look for colorful fruits and veggies, each color represents a different plant pigment that offers different nutrients and antioxidants.
  • Cut meat intake: studies that looked into eating habits of adults in North America and Europe, found that very low meat intake is associated with greater longevity.[13]
    These findings correlate with the research data on the Mediterranean diet, a traditional way of eating that also practices low meat intake, well known for its anti-aging benefits.

My Top Anti-Aging Foods

Make sure to check my favorite anti aging snacks and smoothie recipe below!

Reishi, the Longevity Mushroom

Reishi, the Longevity Medicinal Mushroom

Reishi has been viewed as a longevity elixir since Chinese ancient times. According to research, reishi contains unique bioactive components with potent life extending potential. In particular, the polysaccharides, triterpenes and peptides found in reishi have demonstrated powerful antioxidant, immune system support and anti-neurodegeneration effects in studies.[14]

Just like any herb, the source matters. There are many moving parts that have to be taken into consideration to make sure you get a high quality, effective and safe Reishi.

From the location it was grown, the parts of the plant used in making the extract, how the extract was made, freshness, purity, and more. So, always get your reishi (or other herbs) from a source you trust.

A good source of reishi I use: Hawaiian Medicine Foods Organic Reishi.

Anti-Aging Foods You Should Eat Every Day

  • Dark leafy greens such as spinach, kale, romaine lettuce, and dandelion greens. Simply put, go to your local store, and get the freshest preferably organic greens you love eating.
  • Cruciferous vegetables and my favorite, raw broccoli sprouts, are very high in sulforaphane, which may help to increase cellular lifespan and prevent neurodegeneration.[15]
  • Berries: blueberries, raspberries, blackberries and strawberries.
    One cup a day or more. Always choose organic to avoid herbicides and pesticides.
  • Mediterranean healthy fats. Essential for brain longevity, beautiful skin and to support healthy aging overall including a decreased risk of chronic disease. Good options include raw fresh sprouted nuts, seeds, avocados, olive oil, and wild small fatty fish such as salmon.
  • Brazil nuts & Selenium:
    Selenium is an essential trace mineral shown to have potent anti-aging properties, mainly due to its ability to reduce DNA damage and prolong telomere length.[16].
    Brazil nuts are by far the richest source of Selenium. One nut a day (5 grams) provides 150% of your daily value of selenium. If for some reason you can’t eat brazil nuts, consider taking natural selenium supplements.
    Dr. Group Organic selenium is a good example made from from certified organic mustard seeds.
  • Fermented foods such as sauerkraut and kimchi help to promote a healthy gut microbiome. 80% of our immune system resides in the gut, so as a part of our anti-aging living, it is essential that we nourish our gut with healthy nutrients that promote good bacteria growth. When needed, take probiotics.
  • Dark raw chocolate: high in polyphenols shown to have antioxidant and anti-inflammatory properties. Can also release nitric oxide (NO) which may offer vasodilation and cardioprotective effects.[17]

The Ultimate Anti Aging Snack

The Ultimate Anti Aging Snack

Many chocolate bars on the market are heavily processed or full of sugars, even the natural vegan ones. So you end up with a ton of sugar and very little polyphenols or antioxidants.

If you are a dark chocolate fan that is passionate about anti-aging, always look for dark, raw, low sugar, and organic options.

Hawaiian Medicinal Foods Lovers Bar is one of my favorite anti aging chocolate bars. I find it a tasty powerful anti-aging treat that helps to support my mood, energy levels, and anti-aging living. Low in sugar, yet tasty enough to satisfy my picky chocolate loving taste buds.

A little deeper analysis of the ingredients:

  • Made from the highly prized Arriba cacao beans variety in a process that preserves the nutrients and antioxidants.
  • Longevity medicinal mushrooms: reishi
  • Adaptogens herbs such as maca and ashwagandha that helps to control stress.
  • Mucuna that helps to naturally boost dopamine levels, known to support a youthful sense of well-being.

My Anti-aging Chocolate Smoothie

Anti-aging Chocolate Smoothie

Just like any recipe, feel free to experiment and modify based on your unique needs. Personally, I find it a better fit for the earlier parts of the day as it does boost my physical and mental energy.

Anti-aging Chocolate Smoothie
Print Recipe
5 from 1 vote

Anti-aging Chocolate Smoothie

Prep Time5 mins
Course: Breakfast
Keyword: Anti-aging Chocolate Smoothie
Servings: 1
Author: Cleanse Joy

Ingredients

  • 1 cup mixed berries, my favorites: blueberries antioxidants
  • 2 oz fresh nuts, my favorites: walnuts, almonds or hazelnuts healthy fats, flavor
  • 1 scoop Hawaiian Medicinal Foods Cacao Elixir antioxidants, polyphenols, energy, mood, and chocolate flavor
  • 1 scoop Hawaiian Medicinal Reishi Mushroom high in polysaccharides shown to extend lifespan
  • 1 cup almond milk unsweetened
  • 1 medium banana flavor, texture, energy, fiber
  • 1 cup spinach phytonutrients
  • 1/2 cup broccoli sprouts sulforaphane, optional

Instructions

  • Throw everything into the blender, drink, and enjoy!

3. Calorie Restriction: Eat Less, Live Longer

Calorie Restriction Eat Less Live Longer Anti Aging Supplements

Calorie restriction is the most studied experimental intervention for extending lifespan. The idea with calorie restriction is to reduce energy intake (calories), but still supply the body all the nutrients it needs. So we are not risking nutritional deficiencies.

Since humans live longer and are more complex, it is easier to test caloric restriction on animals. So far, studies have shown that a 20 – 50% reduction in caloric intake was able to extend lifespan by up to 50%.

Even more exciting, is the fact that caloric restriction data in humans (while still limited), show the same metabolic and molecular adaptations.[18].

So what’s the catch? Calorie restriction can be unpleasant and difficult to sustain. With less calories, we may lack the needed energy and motivation to thrive and reach our full potential. We can still function and even live longer, but, our quality of life and way of living may not be the same.

Bottom line:

  • I believe we can all benefit from some degree of mild caloric restriction, but I am not sure it is realistic long term.
  • Certain ingredients found in Cell-Fuzion, are shown to stimulate the same longevity pathways that are activated during caloric restrictions, without you actually having to restrict your calories.

4. Intermittent Fasting & Time-Restricted Eating

Intermittent Fasting & Time-Restricted Eating

New research has emerged showing that intermittent fasting may offer some of the benefits of calorie restriction, without the discomforts. According to the data, not only does intermittent fasting tend to reduce calories naturally, it can also turn on Sirtuin longevity genes.[19]

In fact. many people find they feel even better with intermittent fasting despite consuming less calories.

A few examples of popular intermittent fasting protocols:

  • 16 hours fasting each day, 8 hours eating: for example, you eat between 9am to 5pm, or skip breakfast, and eat between 11am-7pm
  • OMAD: one meal a day, may sound extreme, but it is getting very popular, especially if you prefer to eat larger meals.

To get started, it is best to ease yourself into intermittent fasting by simply skipping breakfast for a few days. Also limit processed foods and high carb foods as much as you can. The cleaner your diet, the easier it usually is to practice intermittent fasting.

If you are pregnant, on medication, have diabetes or other conditions, use caution with intermittent fasting and consult with your healthcare provider before.

5. Anti-aging Lifestyle

Anti-aging Lifestyle

The basics pillars of healthy aging:

Get enough sleep

Sleep is deeply essential to every process in your body. Lack of sleep can lead to premature aging and chronic disease. While most adults need at least seven hours of sleep, you may find you need up to nine hours to be at your best. So listen to your body and make sure you are prioritizing sleep in order to optimize your anti-aging potential.

Manage stress

In the past, the fight or flight stress response was essential in order to survive. Think about our ancestors hunting and gathering when all of a sudden a saber tooth tiger showed up.

That stress response, however, doesn’t serve us well if we are under constant stress, which is a known issue in our modern life. With so many studies linking chronic stress to disease, it is essential to have it under control.

Healthy stress management tools include: breathing exercises, meditation, yoga, exercise, spending more time in nature, and many others. The key takeaway: be mindful about your stress levels and include some stress management activities in your daily routine.

Exercise & movement

Exercise is shown to activate the body’s anti-aging genes, reduce inflammation, balance mood and stress, support healthy sleep, boost immunity, and so much more.

The great thing about exercise, is that to get these benefits, you don’t need to join a gym or do a physically challenging routine. So long gone are the days where you need to trudge on a treadmill, (unless this is what you love).

Just find something you love, and get started.  Here are some examples:

  • Join gentle yoga or dance classes.
  • Take a stroll with your dog (or cat!).
  • Find joy in household chores that get your heart rate up.

In my case, I personally fell in love with a gentle dance class at the age of 43. And I had never danced before. Remember, you’re never too old to try new things. Just imagine, and you might find your new favorite hobby!

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