{"id":1646,"date":"2025-03-18T16:25:14","date_gmt":"2025-03-18T16:25:14","guid":{"rendered":"http:\/\/borntomusic.net\/?p=1646"},"modified":"2025-03-18T16:28:57","modified_gmt":"2025-03-18T16:28:57","slug":"fasting-mimicking-diet-reduces-biological-age-and-disease-risk","status":"publish","type":"post","link":"http:\/\/borntomusic.net\/?p=1646","title":{"rendered":"Fasting-mimicking diet  reduces biological age and disease risk"},"content":{"rendered":"\n<h5 class=\"kt-adv-heading1646_561181-ea wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading1646_561181-ea\"><br>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10879164\/<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Based on a validated measure of biological age predictive of morbidity and mortality, 3 FMD cycles were associated with a decrease of 2.5 years in median biological age, independent of weight loss. Nearly identical findings resulted from a second clinical study (<a href=\"http:\/\/clinicaltrials.gov\/show\/NCT04150159\">NCT04150159<\/a>). Together these results provide initial support for beneficial effects of the FMD on multiple cardiometabolic risk factors and biomarkers of biological age.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83c\udf1f <strong>Fasting Mimicking Diet (FMD) \u2013 Practical Examples<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>Fasting Mimicking Diet (FMD)<\/strong> is designed to <strong>mimic the metabolic effects of fasting<\/strong> while allowing some nutrient intake. It typically lasts <strong>5 days<\/strong> and is structured to:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Promote cellular repair and autophagy<\/strong>.<\/li>\n\n\n\n<li><strong>Reduce inflammation and oxidative stress<\/strong>.<\/li>\n\n\n\n<li><strong>Enhance longevity and metabolic health<\/strong>.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">The study you referenced emphasizes that FMD can activate <strong>protective cellular pathways<\/strong> and <strong>improve metabolic markers<\/strong> without the risks of prolonged water fasting. Let&#8217;s explore some <strong>practical examples<\/strong> based on the principles discussed in the article.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83c\udf7d\ufe0f <strong>FMD Guidelines (5-Day Protocol)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Low Calories:<\/strong> Around <strong>700\u20131100 calories per day<\/strong>.<\/li>\n\n\n\n<li><strong>Low Protein:<\/strong> Encourages <strong>autophagy and stress resistance<\/strong>.<\/li>\n\n\n\n<li><strong>Low Carbohydrate:<\/strong> Keeps <strong>insulin and glucose low<\/strong>.<\/li>\n\n\n\n<li><strong>High Healthy Fats:<\/strong> Provides energy while <strong>mimicking fasting metabolism<\/strong>.<\/li>\n\n\n\n<li><strong>Rich in Micronutrients:<\/strong> Ensures <strong>essential vitamins and minerals<\/strong> despite calorie restriction.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udcdd <strong>Example FMD Meal Plan (5-Day Protocol)<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83e\udd51 <strong>Day 1 (Higher Calorie Start &#8211; 1100 Calories)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Breakfast:<\/strong>\n<ul class=\"wp-block-list\">\n<li>1 cup of <strong>vegetable broth<\/strong> (low sodium)<\/li>\n\n\n\n<li><strong>1 avocado<\/strong> (provides healthy fats)<\/li>\n\n\n\n<li><strong>Handful of olives<\/strong> (antioxidants and monounsaturated fats)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Lunch:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Chickpea salad<\/strong> (\u00bd cup chickpeas, cherry tomatoes, olive oil, lemon)<\/li>\n\n\n\n<li><strong>1 small handful of walnuts<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Snack:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>10 almonds<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Dinner:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Vegetable soup<\/strong> (zucchini, kale, celery)<\/li>\n\n\n\n<li><strong>1 tbsp flaxseed oil<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83e\udd57 <strong>Day 2-4 (Lower Calorie &#8211; 700-800 Calories)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Breakfast:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Herbal tea<\/strong> (no sweetener)<\/li>\n\n\n\n<li><strong>1 small handful of macadamia nuts<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Lunch:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Steamed vegetables<\/strong> (broccoli, spinach) with <strong>1 tbsp olive oil<\/strong><\/li>\n\n\n\n<li><strong>Small portion of roasted sweet potato<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Snack:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>1 cup of bone broth<\/strong> (supports electrolytes and collagen)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Dinner:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Mushroom and kale stir-fry<\/strong> with <strong>1 tbsp coconut oil<\/strong><\/li>\n\n\n\n<li><strong>Chia seed pudding<\/strong> (2 tbsp chia in unsweetened almond milk)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83c\udf3f <strong>Day 5 (Transition to Regular Eating &#8211; 800-900 Calories)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Breakfast:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Green smoothie<\/strong> (spinach, \u00bd banana, chia seeds, water)<\/li>\n\n\n\n<li><strong>Handful of seeds (pumpkin or sunflower)<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Lunch:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Vegetable stew<\/strong> (carrots, lentils, celery)<\/li>\n\n\n\n<li><strong>1 tsp turmeric and ginger<\/strong> (anti-inflammatory)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Snack:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>1 cup of unsweetened Greek yogurt<\/strong> with <strong>flaxseed<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Dinner:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Zucchini noodles with tomato sauce<\/strong><\/li>\n\n\n\n<li><strong>Grilled portobello mushroom<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udca7 <strong>Hydration Tips:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drink <strong>plenty of water<\/strong>, herbal teas, and <strong>electrolyte-rich broths<\/strong>.<\/li>\n\n\n\n<li>Limit caffeine, as it may <strong>increase cortisol<\/strong> and impact fasting benefits.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83e\udde0 <strong>Key Principles from the Study:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Caloric Restriction without Malnutrition:<\/strong> The goal is to <strong>minimize calories while providing essential nutrients<\/strong>.<\/li>\n\n\n\n<li><strong>Intermittent Nutrient Supply:<\/strong> Small, nutrient-dense meals simulate fasting without complete deprivation.<\/li>\n\n\n\n<li><strong>Autophagy Activation:<\/strong> Reduced protein intake encourages <strong>cellular cleanup<\/strong> and stress resistance.<\/li>\n\n\n\n<li><strong>Anti-Inflammatory Ingredients:<\/strong> Use foods that <strong>reduce oxidative stress<\/strong>, like <strong>olive oil, turmeric, and green leafy vegetables<\/strong>.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 <strong>What to Avoid:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>High-protein foods:<\/strong> Animal meats, protein powders.<\/li>\n\n\n\n<li><strong>High-carbohydrate foods:<\/strong> Bread, pasta, sweets.<\/li>\n\n\n\n<li><strong>Processed foods:<\/strong> Anything with additives or refined sugars.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udcdd <strong>Final Thoughts:<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>Fasting Mimicking Diet<\/strong> is designed to give your body the <strong>benefits of fasting<\/strong> without complete deprivation. Following an FMD for <strong>5 consecutive days every 1-3 months<\/strong> can help <strong>promote longevity, reduce inflammation, and support metabolic health<\/strong> as highlighted in the study.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Would you like more <strong>specific recipes or meal prep tips<\/strong> for FMD? \ud83d\ude0a<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">You said:<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">yes, please<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">ChatGPT said:<\/h6>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83c\udf1f <strong>Fasting Mimicking Diet (FMD) Recipes and Meal Prep Tips<\/strong> \ud83c\udf1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>Fasting Mimicking Diet (FMD)<\/strong> can seem challenging, but having delicious, simple recipes ready to go makes it much easier! Here are some <strong>easy-to-prepare, nutrient-dense recipes<\/strong> for each day of the 5-day protocol.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udcdd <strong>FMD Meal Prep Tips:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Plan Ahead:<\/strong> Prepare meals for 2-3 days at a time to stay on track.<\/li>\n\n\n\n<li><strong>Batch Cooking:<\/strong> Make soups and stews in larger quantities and store them in <strong>portioned containers<\/strong>.<\/li>\n\n\n\n<li><strong>Portion Control:<\/strong> Use a <strong>kitchen scale<\/strong> to ensure accurate portion sizes, as calorie control is crucial.<\/li>\n\n\n\n<li><strong>Hydration:<\/strong> Keep a <strong>water bottle and herbal teas<\/strong> on hand to stay hydrated.<\/li>\n\n\n\n<li><strong>Minimal Seasoning:<\/strong> Stick to herbs and light spices to keep sodium low.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83e\udd51 <strong>Day 1 Recipes (Higher Calorie &#8211; 1100 Calories)<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83e\udd63 <strong>Breakfast: Avocado and Olive Spread<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ingredients:<\/strong>\n<ul class=\"wp-block-list\">\n<li>1 ripe avocado<\/li>\n\n\n\n<li>8-10 green olives (pitted)<\/li>\n\n\n\n<li>1 tbsp lemon juice<\/li>\n\n\n\n<li>1\/4 tsp garlic powder<\/li>\n\n\n\n<li>Pinch of salt (optional)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Instructions:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Mash the avocado and mix in the chopped olives, lemon juice, garlic powder, and salt.<\/li>\n\n\n\n<li>Serve with <strong>sliced cucumber or celery sticks<\/strong>.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Calories:<\/strong> ~250<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83e\udd57 <strong>Lunch: Chickpea Salad with Lemon Vinaigrette<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ingredients:<\/strong>\n<ul class=\"wp-block-list\">\n<li>1\/2 cup cooked chickpeas<\/li>\n\n\n\n<li>1 cup cherry tomatoes, halved<\/li>\n\n\n\n<li>1 tbsp olive oil<\/li>\n\n\n\n<li>1 tbsp lemon juice<\/li>\n\n\n\n<li>1\/4 tsp cumin<\/li>\n\n\n\n<li>Salt and pepper to taste<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Instructions:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Mix chickpeas and tomatoes in a bowl.<\/li>\n\n\n\n<li>Whisk olive oil, lemon juice, cumin, salt, and pepper; pour over salad.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Calories:<\/strong> ~300<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83e\udd63 <strong>Dinner: Hearty Vegetable Soup<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ingredients:<\/strong>\n<ul class=\"wp-block-list\">\n<li>1 cup chopped kale<\/li>\n\n\n\n<li>1 cup diced zucchini<\/li>\n\n\n\n<li>1\/2 cup diced carrots<\/li>\n\n\n\n<li>1 clove garlic, minced<\/li>\n\n\n\n<li>2 cups vegetable broth (low sodium)<\/li>\n\n\n\n<li>1 tbsp flaxseed oil (added after cooking)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Instructions:<\/strong>\n<ol class=\"wp-block-list\">\n<li>In a pot, saut\u00e9 garlic in a splash of water for 1 minute.<\/li>\n\n\n\n<li>Add vegetables and broth, simmer for 20 minutes.<\/li>\n\n\n\n<li>Drizzle with flaxseed oil before serving.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Calories:<\/strong> ~200<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udf3f <strong>Day 2-4 Recipes (Lower Calorie &#8211; 700-800 Calories)<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83e\udd63 <strong>Breakfast: Nut and Seed Pudding<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ingredients:<\/strong>\n<ul class=\"wp-block-list\">\n<li>2 tbsp chia seeds<\/li>\n\n\n\n<li>1\/2 cup unsweetened almond milk<\/li>\n\n\n\n<li>1\/2 tsp cinnamon<\/li>\n\n\n\n<li>1 tbsp chopped walnuts<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Instructions:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Mix chia seeds, almond milk, and cinnamon.<\/li>\n\n\n\n<li>Let sit for 30 minutes (or overnight), then top with walnuts.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Calories:<\/strong> ~150<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83e\udd57 <strong>Lunch: Steamed Veggie Bowl<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ingredients:<\/strong>\n<ul class=\"wp-block-list\">\n<li>1 cup broccoli florets<\/li>\n\n\n\n<li>1\/2 cup sliced bell peppers<\/li>\n\n\n\n<li>1 tbsp olive oil<\/li>\n\n\n\n<li>1 tsp nutritional yeast (optional)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Instructions:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Steam the vegetables for 5-7 minutes.<\/li>\n\n\n\n<li>Drizzle with olive oil and sprinkle nutritional yeast.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Calories:<\/strong> ~180<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83e\udd63 <strong>Dinner: Mushroom Kale Stir-Fry<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ingredients:<\/strong>\n<ul class=\"wp-block-list\">\n<li>1 cup sliced mushrooms<\/li>\n\n\n\n<li>1 cup kale, chopped<\/li>\n\n\n\n<li>1 tbsp coconut oil<\/li>\n\n\n\n<li>1 clove garlic, minced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Instructions:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Saut\u00e9 garlic in coconut oil, add mushrooms and kale, cook until tender.<\/li>\n\n\n\n<li>Season with a pinch of salt and pepper.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Calories:<\/strong> ~180<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udf31 <strong>Day 5 Recipes (Transition Day &#8211; 800-900 Calories)<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83e\udd64 <strong>Breakfast: Green Detox Smoothie<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ingredients:<\/strong>\n<ul class=\"wp-block-list\">\n<li>1 cup spinach<\/li>\n\n\n\n<li>1\/2 banana<\/li>\n\n\n\n<li>1 tbsp chia seeds<\/li>\n\n\n\n<li>1 cup water or unsweetened almond milk<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Instructions:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Blend all ingredients until smooth.<\/li>\n\n\n\n<li>Pour into a glass and enjoy!<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Calories:<\/strong> ~150<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83e\udd57 <strong>Lunch: Roasted Sweet Potato and Veggie Salad<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ingredients:<\/strong>\n<ul class=\"wp-block-list\">\n<li>1 small sweet potato, roasted and diced<\/li>\n\n\n\n<li>1\/2 cup steamed broccoli<\/li>\n\n\n\n<li>1 tbsp tahini dressing (tahini + lemon juice + water)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Instructions:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Mix roasted sweet potato and broccoli.<\/li>\n\n\n\n<li>Drizzle with tahini dressing.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Calories:<\/strong> ~250<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">\ud83c\udf5b <strong>Dinner: Zucchini Noodle Stir-Fry<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ingredients:<\/strong>\n<ul class=\"wp-block-list\">\n<li>1 cup spiralized zucchini<\/li>\n\n\n\n<li>1\/2 cup sliced bell peppers<\/li>\n\n\n\n<li>1 tbsp avocado oil<\/li>\n\n\n\n<li>1 tbsp tamari or low-sodium soy sauce<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Instructions:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Stir-fry veggies in avocado oil for 5 minutes.<\/li>\n\n\n\n<li>Add tamari and saut\u00e9 for another 2 minutes.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Calories:<\/strong> ~200<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udcdd <strong>Snacks (Optional, if Calories Allow):<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10 almonds or 1 tbsp pumpkin seeds<\/strong> (~70 calories)<\/li>\n\n\n\n<li><strong>1 cup bone broth<\/strong> (~30 calories)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udca1 <strong>FMD Meal Prep Tips:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Batch Cook Soups and Stews:<\/strong> Freeze portions to save time.<\/li>\n\n\n\n<li><strong>Pre-Chop Veggies:<\/strong> Store them in airtight containers for quick use.<\/li>\n\n\n\n<li><strong>Make Dressings Ahead:<\/strong> Keep a jar of <strong>lemon-tahini or olive oil dressing<\/strong> ready to drizzle over meals.<\/li>\n\n\n\n<li><strong>Portion Nuts and Seeds:<\/strong> Use small containers to avoid overeating.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\ude80 <strong>Transition After Day 5:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gradually increase <strong>calorie intake<\/strong> over 1-2 days, focusing on whole foods.<\/li>\n\n\n\n<li>Reintroduce <strong>lean proteins and complex carbohydrates<\/strong> slowly.<\/li>\n\n\n\n<li>Maintain <strong>plenty of hydration<\/strong> and light activity to ease back into your regular routine.<\/li>\n<\/ul>\n\n\n\n<p class=\"kt-adv-heading1646_ece4ca-6d wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading1646_ece4ca-6d\"><\/p>\n\n\n\n<h2 class=\"kt-adv-heading1646_62f89c-a9 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading1646_62f89c-a9\"><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10879164\/ Based on a validated measure of biological age predictive of morbidity and mortality, 3 FMD cycles were associated with a decrease of 2.5 years in median biological age, independent of weight loss. Nearly identical findings resulted from a second clinical study (NCT04150159). Together these results provide initial support for beneficial effects of the FMD [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[7],"tags":[11,1070,182,1069,10,263,1072,1071,800,1064],"class_list":["post-1646","post","type-post","status-publish","format-standard","hentry","category-longevity","tag-aging","tag-biological-age","tag-fasting","tag-fasting-mimicking-diet","tag-longevity","tag-263","tag-1072","tag-1071","tag-800","tag-1064"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10879164\/ Based on a validated measure of biological age predictive of morbidity and mortality, 3 FMD cycles were associated with a decrease of 2.5 years in median biological age, independent of weight loss. 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Nearly identical findings resulted from a second clinical study (NCT04150159). Together these results provide initial support for beneficial effects of the FMD","og:url":"http:\/\/borntomusic.net\/?p=1646","og:image":"http:\/\/borntomusic.net\/wp-content\/uploads\/2025\/02\/cropped-AAA-born_to_music_new_logo-removebg-preview.png","og:image:width":512,"og:image:height":512,"article:published_time":"2025-03-18T16:25:14+00:00","article:modified_time":"2025-03-18T16:28:57+00:00","article:publisher":"https:\/\/www.facebook.com\/lipa.roitman","twitter:card":"summary_large_image","twitter:title":"Fasting-mimicking diet reduces biological age and disease risk - Born to Music","twitter:description":"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10879164\/ Based on a validated measure of biological age predictive of morbidity and mortality, 3 FMD cycles were associated with a decrease of 2.5 years in median biological age, independent of weight loss. Nearly identical findings resulted from a second clinical study (NCT04150159). Together these results provide initial support for beneficial effects of the FMD","twitter:image":"http:\/\/borntomusic.net\/wp-content\/uploads\/2025\/02\/cropped-AAA-born_to_music_new_logo-removebg-preview.png"},"aioseo_meta_data":{"post_id":"1646","title":null,"description":null,"keywords":null,"keyphrases":{"focus":{"keyphrase":"","score":0,"analysis":{"keyphraseInTitle":{"score":0,"maxScore":9,"error":1}}},"additional":[]},"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":"","og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"BlogPosting","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":"-1","robots_max_videopreview":"-1","robots_max_imagepreview":"large","priority":null,"frequency":"default","local_seo":null,"limit_modified_date":false,"created":"2025-03-18 16:25:17","updated":"2026-07-28 20:12:15","ai":null,"breadcrumb_settings":null,"seo_analyzer_scan_date":null,"focus_keyword":null,"additional_keywords":null,"truseo_locale":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"http:\/\/borntomusic.net\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"http:\/\/borntomusic.net\/?cat=7\" title=\"Longevity\">Longevity<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tFasting-mimicking diet  reduces biological age and disease risk\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"http:\/\/borntomusic.net"},{"label":"Longevity","link":"http:\/\/borntomusic.net\/?cat=7"},{"label":"Fasting-mimicking diet  reduces biological age and disease risk","link":"http:\/\/borntomusic.net\/?p=1646"}],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"http:\/\/borntomusic.net\/index.php?rest_route=\/wp\/v2\/posts\/1646","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/borntomusic.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/borntomusic.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/borntomusic.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/borntomusic.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1646"}],"version-history":[{"count":0,"href":"http:\/\/borntomusic.net\/index.php?rest_route=\/wp\/v2\/posts\/1646\/revisions"}],"wp:attachment":[{"href":"http:\/\/borntomusic.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1646"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/borntomusic.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1646"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/borntomusic.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1646"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}