Siim Land: Scientists Found a Diet That Lowered Biological Age by 2.5 Years in 3 Months

Key Takeaways

• Fasting-mimicking diet (FMD): Do 5-day cycles monthly (Day 1: 1,000-1,100 kcal, Days 2-5: 700-800 kcal/day) with low protein (~10%), low carb (~30-40%), high unsaturated fats (~40-60%).
• Metabolic reset: Three FMD cycles in 3 months reduced biological age by 2.5 years via improved insulin sensitivity, liver fat, and immune markers (per PhenoAge blood analysis).
• Protein restriction is critical – plant-based foods minimize IGF-1 stimulation (key for longevity). Focus on vegetable soups, nuts, olives, herbal teas.
• Refeeding matters: After 5-day FMD, return to normal eating to trigger immune regeneration and stem cell activation.
• Best candidates: Middle-aged, overweight individuals with metabolic issues benefit most. Healthy individuals may not need FMD.

Supplements & Protocols Mentioned

• None mentioned

Products & Gear Mentioned

• None mentioned

Notable Quotes

“Three cycles of the fasting-mimicking diet were associated with a 2.5-year decrease in biological age, independent of weight loss.”

“The body does best when you periodically experience nutrient shortage and nutrient stress.”

Bottom Line

Try 3 monthly cycles of the 5-day fasting-mimicking diet (low-protein, plant-based, 700-1,100 kcal/day) to potentially reduce biological age by 2.5 years. Focus on metabolic markers like insulin sensitivity and liver fat.

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