If your body already has powerful systems designed to repair and protect you, are your daily habits helping switch them on... or working against them?

Dr. Valter Longo is a professor and director of the Longevity Institute at USC, one of the world’s leading researchers on aging, nutrition, and lifespan, and the author of The Longevity Diet and his latest book, Fasting Cancer. His path into this work is an unusual one. He started as a jazz performance major, chasing rock guitar, and walked away the moment they told him he had to direct a marching band. What pulled him toward aging traces back to being five years old, in the room when his grandfather died, and a question that lodged in him and never left: what if little things can make such a big difference?

That question became a career. Longo walks Dr. Michael Gervais through the science of living to 110, a number drawn from two real people he followed personally, and the trade-off at the heart of aging: the body can pour its energy into growth and reproduction, or into protection and repair, but not both at once. From there he challenges one of the loudest narratives in health and performance today, the push for high protein, laying out why he believes most people are eating far more than the research supports, and what a safer balance actually looks like.

The conversation moves into the work Longo is best known for: fasting-mimicking diets, why he says fasting on its own doesn’t mean anything, and how cycles of eating less may activate the body’s own repair and regeneration. He and Mike explore what this could mean for cancer, where Longo is careful and precise about what the science does and doesn’t yet show, and they close on what it takes to unlearn a foundational belief when the evidence stops holding up. Mike opens up about how this conversation pushed against a narrative he’d carried his whole life, and why he wanted to have it anyway.

In this conversation, we explore:

• Why aging and cancer are deeply connected, and what that means for prevention
• The trade-off between growth and protection that shapes how we age
• Why Longo believes most people eat far too much protein
• What a safer, mostly plant-based protein balance looks like
• Why fasting on its own is a meaningless word, and what to do instead
• How fasting-mimicking cycles may trigger the body’s repair and regeneration
• What the science does and doesn’t yet show about food and cancer
• What it takes to unlearn a belief when the evidence stops holding up

If you’ve ever wondered whether your daily choices are quietly helping or hurting the systems meant to keep you well, this conversation offers a science-backed place to start thinking about your health and lifestyle.

A note from the team: This episode doesn’t exist in a vacuum. Over the last several months, Mike has had numerous conversations on health, nutrition with world-renowned experts like Dr. Gabrielle Lyon, Dr. Jason Fung, and Dr. Tim Spector, among others. These are all rich conversations that at times hold conflicting advice and guidance. We encourage you to listen to all of them, and as always, consult your doctor on what practices are best for you. Health, nutrition, and longevity are all deeply intertwined with living a life of full potential, and we’re committed to having these great conversations with world experts on these subjects. Keep commenting with what’s working in your life, keep passing these onto your friends, and as always keep pushing the frontiers of your own performance!

Links & Resources

Subscribe to our Youtube Channel for more conversations at the intersection of high performance, leadership, and wellbeing: https://www.youtube.com/c/FindingMastery

Get exclusive discounts and support our amazing sponsors!

Go to: https://findingmastery.com/sponsors/

Subscribe to the Finding Mastery newsletter for weekly high performance insights: https://www.findingmastery.com/newsletter

Download Dr. Mike’s Morning Mindset Routine: findingmastery.com/morningmindset

Follow on YouTube, Instagram, LinkedIn, and X

Dr. Valter Longo’s Books: The Longevity Diet and Fasting Cancer

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.