In this episode of Let’s Talk Medicine, Professor Luigi Fontana discusses the critical aspects of longevity, healthy living, and the impact of diet and lifestyle on chronic diseases. He emphasizes the importance of caloric restriction, intermittent fasting, and the role of exercise in promoting health. The conversation also touches on the effects of obesity, the significance of sleep, and the need for emotional and spiritual well-being in achieving a fulfilling life. Professor Fontana advocates for a holistic approach to health that combines knowledge, lifestyle changes, and community support.

Professor Luigi Fontana is one of the world’s foremost experts in longevity, metabolic medicine, obesity and calorie restriction.

In this wide-ranging interview he talks about the keys to a long and healthy life.

Luigi Fontana is the Leonard P Ullmann Chair in Translational Metabolic Health at the Charles Perkins Centre, where he directs the Charles Perkins Centre, Royal Prince Alfred Clinic and the CPC RPA Health for Life Research, Educational and Clinical Program. He is also a Professor of Medicine and Nutrition in the Faculty of Medicine and Health at the University of Sydney and a clinical academic in the Department of Endocrinology at the Royal Prince Alfred Hospital in Sydney, Australia. Prof Fontana was a Professor of Medicine and co-director of the Healthy Longevity Program at Washington University School of Medicine.

Books of note:

Plant Power The Essential Plant Food Guide to Enrich Your Health (2025)
The Path to Longevity: How to reach 100 with the health and stamina of a 40-year-old (2020)
Manual of Healthy Longevity & Wellbeing (2023)

Important article quoted in podcast:

Maria L Cagigas⁠, ⁠Stephen M Twigg⁠, ⁠Luigi Fontana, ‘Ten tips for promoting cardiometabolic health and slowing cardiovascular aging’. Eur Heart J. 2024 Apr 1;45(13):1094-1097. doi: 10.1093/eurheartj/ehad853.

Takeaways
Medicine is about having a good life, not only a long life.
Obesity is a major cause of chronic diseases.
Caloric restriction can extend lifespan and healthspan.
Type 2 diabetes can be reversed with significant weight loss.
Weight loss is the main driver of inflammation reduction.
Intermittent fasting can be beneficial but must be combined with a healthy diet.
Long-term high-protein diets may be detrimental to health.
Exercise is essential for improving insulin sensitivity and overall health.
Sleep deprivation is linked to increased cardiovascular risks.
Emotional and spiritual health are crucial for overall well-being.

Chapters
00:00 Introduction
11:39 Lifestyle Changes vs. Medical Interventions
14:40 The Rise of Dementia and Dietary Impacts
15:49 Caloric Restriction and Intermittent Fasting Explained
21:47 Inflammation and Diet: The Connection
22:53 Diverse Diets and Their Effects on Inflammation
31:30 The Importance of Exercise: Aerobic vs Resistance
36:19 The Role of Sleep in Healthy Aging
41:18 Emotional and Spiritual Health in Longevity

References

Australian Burden of Disease Study 2024, Key findings – Australian Institute of Health and Welfare
Corporate political activity of processed and fast food industries in Australia _ Obesity Evidence Hub
https://scholia.toolforge.org/author/Q19865717