Fasting Compilation: Leading Experts On Water-Only Fasts, Fasting Mimicking Diets & The Optimal Fasting Window For Longevity

The Rich Roll Podcast

Rich Roll

Health & Fitness, Education, Self-improvement, Society & Culture

4.8 • 12.9K Ratings

🗓️ 20 November 2025

⏱️ 76 minutes

🔗️ Recording | iTunes | RSS

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Summary

This Fasting Compilation features Dr. Alan Goldhamer, Dr. Valter Longo, and Dr. Michael Greger to discuss the science of strategic deprivation. We explore why visceral fat behaves like a tumor secreting inflammatory molecules that drive chronic disease. How many health conditions stem from dietary patterns rather than requiring medication alone. The evolutionary mechanism of insulin resistance and the reality that when you eat can matter as much as what you eat, with the same calories producing opposite metabolic outcomes depending on meal timing. I also share my own challenges. Knowing the science doesn't make implementation easy. Listen. Learn. And discuss with your healthcare provider what makes sense for you. Enjoy! CRITICAL SAFETY NOTE: Under no circumstances should anyone undertake a water fast of any length without medical supervision. Do not attempt this at home. Show notes + MORE Watch on YouTube Newsletter Sign-Up Today’s Sponsors: Roka: Unlock 20% OFF your order with code RICHROLL👉🏼https://www.ROKA.com/RICHROLL On: High-performance shoes & apparel crafted for comfort and style👉🏼https://www.on.com/richroll AG1: Get a FREE bottle of D3K2, Welcome Kit, and 5 travel packs with your first order👉🏼https://www.drinkAG1.com/richroll Go Brewing: Use the code Rich Roll for 15% OFF👉🏼https://www.gobrewing.com Rivian: Electric vehicles that keep the world adventurous forever👉🏼https://www.rivian.com Calm: Get 40% off a Calm Premium subscription👉🏼https://www.calm.com/richroll Squarespace: Use code RichRoll to save 10% off your first order of a website or domain👉🏼http://www.squarespace.com/RichRoll Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

Transcript

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0:00.0	Eat for 11 hours or 12 and fast for 13 hours or 12.
0:07.0	The fact is it can be done safely, it can be done effectively, and when it's needed, there's nothing else that does exactly what water-only fasting does.
0:14.0	Some studies show it's great for you, other studies show it's terrible for you. It has all these negative metabolic consequences.
0:23.8	People are oftentimes medicated for their diet.
0:27.3	And then after we're done, most of the time there's no need for medication.
0:33.8	Intermittent fasting, water only fasting, you know, 5-2, 25-5, time-restricted feeding.
0:35.4	What is going on here?
0:53.9	Fasting has become quite the popular thing lately, but what is fasting? It can mean many different things. There's intermittent fasting.
0:56.0	There is time-restricted eating.
0:58.0	There is alternate day fasting, twice-weekly fasting.
1:02.0	There's the fasting-minicking diet, minimally supplemented fasting.
1:06.0	So what is fasting? What are we talking about when we're discussing this topic?
1:14.0	We're going to get right into it in a sec, but first.
1:22.0	Today's episode is brought to you by Broca.
1:23.2	You know, it's funny.
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1:34.0	And if you're like me, somebody who has contended with eyesight impairment my entire life,
1:37.9	it's a very real thing without a real solution for athletes. I cannot tell you how many times I've been mid-run, constantly shoving my glasses back up my nose, tripping on roots and rocks
1:46.6	because I couldn't see them, or my glasses had fogged up, or what about out on the bike
1:51.9	where the treachery is obviously far more intense? Well, this is why Roca has been a godsend
1:57.9	for me, approaching prescription eyewear from a performance perspective first,
2:02.8	but not at the cost of fashion, I should say, helping not only people like me, but all kinds of
	...

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