Related Episodes for The unique effects of multi-day prolonged fasts (requires more than 48 hours) - Valter Longo

“Visceral fat can respond to changes in energy balance and physical activity. A meta-analysis of 40 randomized trials and 2,190 adults with overweight or obesity found that both exercise and calorie restriction reduced CT- or MRI-measured visceral fat.”

“A systematic review in older adults linked Mediterranean dietary patterns with lower inflammatory markers, while a meta-analysis of randomized trials found that vitamin D supplementation reduced acute respiratory infection risk overall, with the strongest protection among people who were very deficient and received regular doses.”

“She uses that result to make consistency practical. Aerobic exercise does not need to be all-out every day, but sessions that raise heart rate and improve cardiorespiratory fitness provide a meaningful brain stimulus.”

“During about eight years of follow-up, the models associated one vigorous minute with roughly 4.1 moderate minutes for all-cause mortality, 7.8 minutes for cardiovascular mortality, and 9.4 minutes for type 2 diabetes risk.”

“Longer high-intensity intervals can raise VO2 max efficiently. In a randomized study of 40 healthy, moderately trained men, eight weeks of four four-minute intervals at 90 to 95 percent of maximum heart rate increased VO2 max by 7.2 percent.”

“In 5,107 middle-aged men followed for 46 years, moving from very low fitness into progressively higher categories was associated with roughly two to five additional years of life, and each one-unit increase in VO2 max was associated with 45 more days of longevity.”

“In a 12-week randomized crossover trial, a modified ketogenic diet produced sustained physiological ketosis and improved daily function and quality of life compared with a usual diet supplemented with low-fat healthy-eating guidance.”

“In an early randomized workplace study, healthy employees who completed an eight-week mindfulness program showed a greater rise in antibodies after influenza vaccination than a waitlist group.”

“Randomized trials and a meta-analysis show that at least three grams of oat beta-glucan per day can lower LDL by about five to seven percent, with high-molecular-weight products producing the most consistent effects.”

“The excerpt also reviews controlled muscle studies: omega-3 attenuated loss during immobilization and increased the amino-acid-stimulated muscle-protein-synthesis response under tested conditions. These findings do not generalize to every dose or population.”