Lancaster County Osteopathic & Integrative Health

02/19/2026

02/17/2026

What Is the Fasting-Mimicking Diet?

The Fasting-Mimicking Diet (FMD) is a short, low-calorie, mostly plant-based plan that lasts 5 days.

It is designed to make your body think it is fasting — while you still eat small amounts of food.

The goal is to:
• Help your body repair itself
• Lower inflammation
• Improve blood sugar
• Support healthy aging

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What You Eat During the 5 Days

The diet is:
• Low in calories
• Low in protein
• Low in sugar
• Mostly plant-based
• Higher in healthy fats

Simple Example of Foods
• Vegetable soups
• Steamed or roasted vegetables
• Small handfuls of nuts
• Olives
• Olive oil
• Herbal tea
• Plenty of water

🚫 No meat
🚫 No dairy
🚫 No sweets
🚫 No alcohol

Calories are usually around:
• Day 1: About 1,000 calories
• Days 2–5: About 700–800 calories per day

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Who Might Benefit?

According to Dr. Longo, this plan may help adults who:
• Want to improve blood sugar
• Have extra weight
• Have risk factors for heart disease
• Want to support healthy aging
• Have inflammation issues

It may also be helpful for people with:
• Prediabetes
• Metabolic syndrome

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Who Should NOT Do It

Do NOT try this diet without medical supervision if you:
• Have diabetes and take insulin
• Are underweight
• Are pregnant or breastfeeding
• Are under 18
• Have a history of eating disorders
• Have serious medical conditions

Always talk to a healthcare provider first.

⸻

How Often Should You Do It?

Dr. Longo suggests:
• Generally healthy people:
👉 2 times per year
• People with risk factors (overweight, high blood sugar, high cholesterol):
👉 Every 3–4 months
• People with certain medical conditions:
👉 Only under medical supervision

⸻

Important Reminder

The Fasting-Mimicking Diet is not meant to be done every week.
It is a short reset used only a few times per year.

Most of the year, focus on:
• Eating mostly plants
• Limiting sugar and processed food
• Staying active
• Getting good sleep

02/17/2026

I just got done reading the longevity Valter Longo PhD. Here is a summary. The Longevity Diet

Simple Steps to Live a Longer, Healthier Life

Goal: Help your body stay strong and healthy for many years.

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1. Eat Mostly Plants 🌱
• Eat lots of vegetables (broccoli, carrots, spinach).
• Eat beans (black beans, lentils, chickpeas).
• Eat whole grains (brown rice, oats, quinoa).
• Eat nuts and seeds (almonds, walnuts, sunflower seeds).
• Eat fruit, but not too much.

👉 Try to make vegetables half your plate at meals.

⸻

2. Eat Less Meat 🥩
• Eat very little red meat (like beef or pork).
• If you eat meat, choose fish 2–3 times a week.
• Avoid processed meats (hot dogs, bacon, deli meat).

👉 Think of meat as a “sometimes” food, not an everyday food.

⸻

3. Choose Healthy Fats 🫒
• Use olive oil instead of butter.
• Eat nuts instead of chips.
• Avoid fried and fast foods.

⸻

4. Eat the Right Amount 🍽️
• Don’t overeat.
• Stop eating when you feel full.
• Try to eat meals at regular times.

👉 Eat until you feel satisfied, not stuffed.

⸻

5. Try a 12-Hour Eating Window ⏰
• Eat all your meals within 12 hours each day.
• Example: 7:00 a.m. to 7:00 p.m.
• Do not snack late at night.

This gives your body time to rest and repair.

⸻

6. Be Careful with Protein 🥛
• Eat small to moderate amounts of protein.
• Good sources:
• Beans
• Nuts
• Fish
• Small amounts of dairy

👉 Too much protein may not be good for long life.

⸻

7. Keep Sugar Low 🍭
• Avoid soda and sugary drinks.
• Limit candy and desserts.
• Drink water instead.

⸻

8. Stay Active 🚶
• Walk every day.
• Take the stairs.
• Move your body often.

👉 Aim for at least 30 minutes of activity each day.

⸻

9. Stay Connected ❤️
• Spend time with family and friends.
• Laugh and enjoy life.
• Reduce stress.

Healthy relationships help you live longer!

02/14/2026

Cooking healthy food while away keep it simple.

02/01/2026

Low-carb diets reduce liver fat. Ketogenic diets reduce liver fat. But the modified Mediterranean eating pattern improves fibrosis scores. This means plant-based foods, fatty fish, olive oil, and minimal refined sugars, processed foods, and red meat. If you had to choose one dietary approach for fatty liver, this is it. The research consistently shows improvements in both steatosis and fibrosis markers.

👉 👉 👉 On iTunes and major podcast platforms: ⁠
⁠
🎙️ Episode 69: Ketogenic Diets and Fasting for Liver Health with Dr. Yousef Elyaman

🎙️ Solving the Puzzle with Dr. Datis Kharrazian

Join us for an online livestream where you'll master the functional medicine strategies that reverse fatty liver. Register now at https://pages.kharrazianinstitute.com/elyaman-fatty-liver

For patient-oriented functional medicine courses, visit https://drknews.com/online-courses/⁠
⁠
For practitioner functional medicine certification courses, visit https://kharrazianinstitute.com/⁠
⁠
For Certified Functional Nutrition education for both practitioners and lay people, visit https://afnlm.com/

01/29/2026

We're trying to figure out our creamer emergency over here.

01/28/2026

Wanna come try our Biomat in our detox room. Offering a 20 min biomat session for $30 usually $40

01/28/2026

If you or any of your family members have been affected by cancer, please join me and watching this 10 part documentary series.

01/25/2026

Come check out ours in our Detox room. The bio mat is literally one of my favorite things. Sitting on it feels like liquid sunshine.

Who couldn't use more of that?