Meals for Longevity: Fasting-Mimicking Smoothies


by Nils Osmar. February 11, 2022.

Let’s start with the recipe, then talk more about who might to drink this smoothie and why. These smoothies are delicious, and have ingredients that raise NAD levels, activate the sirtuin genes and support stem cell regeneration and differentiation, particularly when taken with the supplements I listed after the ingredients list.

Because they won’t interfere with the benefits of fasting, I drink them every day, whether I’m feasting or “fasting”. They’re great also for breaking a water fast.


  • 1 cup of water or celery juice (per serving) (or 2 cups if you like it thinner)
  • 1/2 tomato (rich in lypocene; anti-cancer) or 8 cherry tomatoes
  • 1/2 of an avocado (rich in oleic acid, which activates the sirtuin 1 gene)
  • 1 or 2 scoops of green powder (Here you have to be careful, because some green powders are too high in protein; remember that it’s crucial not to exceed 16 grams of protein total per day on this kind of “fast”. I use Ora Organic Greens powder (an excellent green powder; one scoop contains “three servings of greens from land and sea”.)
  • A dash of Redmond Realsalt (a “sea salt” without micro-plastics)
  • 1/2 teaspoon dried parsley (optional) (for apigenin – raises NAD levels)
  • 1 teaspoon dried rosemary (a primary staple of the villagers in Acciaroli, which has the world’s highest rate of centenarians)
  • 1 teaspoon sunflower lecithin powder (or liquid sunflower lecithin)
  • Optional: 1/4 cup of blueberries, raspberries or blackberries
  • 1 or 2 teaspoons Loov Organic Sea Buckthorn Powder (supports stem cell activation and differentiation)
  • 1 teaspoon of Gaia Herbs Black Elderberry Syrup (activates SIRT1 gene)
  • 1.5 grams of DoNotAge NMN powder (for DNA repair) (I like adding NMN as a powder, but you can also just take it as a capsule along with the smoothie.)
  • Optional: 0.5 grams of DoNotAge Resveratrol powder (activates SIRT1 gene; anti-cancer; anti-inflammatory; activates AMPK (longevity) pathway; activates autophagy) (I’ve switched to taking resveratrol just three days a week, later in the afternoon, but if you want to take it with NMN this smoothie is an easy way to do so)
  • Blend on high for a couple of minutes. It’ll be pretty thick; add another cup of water or celery juice if you’d like it thinner.

Take along with these supplements:

  • 1 capsule Jarrow ubiquinol or ubiquinone (100 mg)
  • 1 capsule Health Through Nutrition PQQ (20 mg)
  • 1 capsule BioGaia Gastrus or Osfortis (a source of L. Reuteri 6475)
  • 1 capsule Avmacol sulforaphane or DoNotAge sulforaboost
  • 2 capsules of DoNotAge Sirt 6 Activator
  • Optional: 1 capsule DoNotAge NR
  • Optional: 1 capsule DoNotAge Fisetin
  • Optional: 1 capsule DoNotAge Quercetin

(If I’m doing a fasting day and want to activate autophagy, I’ll take 5 capsules each of the fisetin and quercetin)

The brand names shown are the ones I’m currently taking; I’m not implying they’re the only good brands of those supplements, just the ones I like and have gotten good results from.

Benefits of Fasting

Water fasting has a number of well-established benefits. Benefits of a 3 to 5 day water fast include:

  • Supporting weight loss
  • Reducing belly fat
  • Improving some markers of cardiovascular health
  • Reducing inflammation
  • Improving autoimmune markers
  • Removing senescent cells (and supporting the growth of new stem cells which occurs at the end of the fast)
  • Supporting nutritional ketosis
  • Improving blood sugar
  • Improving insulin sensitivity
  • Fasting also appears to reduce some of the side effects of chemotherapy, such as nausea
  • Animals studies suggest that periodic fasting may also support a longer lifespan, by lowering mTOR activation and supporting the activation of AMPK.

However, water fasts are difficult for some people to do. And some doctors have expressed a concern that they might lead to nutrient deficiencies over time. One alternative is –

Fasting Mimicking Diets

According to Dr. Valter Longo, fasting mimicking diets (FMDs) have identical benefits (and may be safer, particularly for the elderly, who are sometimes already eating nutritionally-borderline diets). But FMDs can be expensive (the ProLon diet is very pricey), and can be a little hard for some people to follow.

There are several different kinds of FMDs, but in my opinion. to have a chance of working, they all need to be: high in fat; low in carbs; very low in protein (under 16 grams per day); and vegan. (I’m not a vegan full time anymore, but I’m wholeheartedly vegan, in dietary terms, on FMD days. Animal-based foods are high in leucine, an amino acid that can pull us out of autophagy and start activating mTOR. mTOR activation is good for building muscle, but is the opposite of what we want when fasting or doing an FMD.

Note: Dr. Longo recommends that if you have any health problems, fasts of any kind, including FMDs, should be done under medical supervision.

Fasting Mimicking Smoothies

One of my favorite FMDs, which is very low in carbs and protein and high in healthy fats is a Fasting Mimicking Smoothie (FMS) made primarily from water, tomato and avocado.

Like other FMDs, the FMS is not a permanent diet. It does not provide enough protein to support health indefinitely; FMDs are intended for five days at most. (You’d starve to death if you tried following an FMD indefinitely; like water fasts, they are intended for a limited period of time.)

If I drink this smoothie on a fasting day, I find that it completely kills my hunger and helps me “fast” all day, or even for several days.

All ingredients are organic and the water I use is distilled or purified (but doesn’t have to be). The smoothie is delicious; has about 5 grams of net carbs (so won’t take you out of ketosis); has 5 grams of plant-based protein (so it won’t take you out of autophagy); has several grams of healthy fat from the avocado and lecithin.I’m not vegan most of the time, but this is a great vegan drink. It’s excellent any time, and a great drink during a fasting mimicking diet.

You can do a “day fast” by drinking this kind of smoothie (up to two a day), or a 3 day, 5 day, or 7 day “fast”. I find that they completely control hunger while supporting AMPK activation, which gives me all of the energy I need.

Is this Better than a Traditional Fasting Mimicking Diet?

Not necessarily, but it’s a very easy way of doing an FMD. In my own case, I find it much easier than a typical FMD because you only have to think about eating twice a day. And, though I can’t explain why this is, I find them more satiating than just eating the same ingredients.

The NMN and resveratrol are optional; if you include them, the smoothies should help boost NAD and activates the sirtuins.

Getting Rid of Belly Bloat

This is purely anecdotal, and I’m not sure why it’s true, but these smoothies (for me) are a way to very quickly get rid of belly bloat. I will often lose 3 pounds by the end of day 2… My belly gets much flatter.

I’m not saying I’ve lost three pounds of abdominal fat; it’s likely just some waste being swept out of my system due to the fast; but whatever the cause, I do like having a flatter stomach by day 2.

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