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Comprehensive guide to Dr. Valter Longo's Fasting Mimicking Diet (FMD): cellular autophagy, ketogenesis, stem cell rejuvenation, personalized bodyweight macro calculations, and food database.
Step-by-step guides spanning Day 1 (~1,100 kcal) to Days 2-5 (~725 kcal) and Day 6 gentle transition refeeding.
Input your bodyweight (kg) to derive exact target calories and grams of clean carbs, plant protein, and healthy fats.
Covers optimal staples (avocados, olive oil, walnuts) down to strictly prohibited items (animal proteins, refined sugars).
• Day 1 (Transition): ~1,100 kcal | Carbs 34% (~94g) | Protein 10% (~28g) | Fat 56% (~68g) • Days 2-5 (Autophagy/Ketosis): ~725 kcal | Carbs 47% (~85g) | Protein 9% (~16g) | Fat 44% (~35g) • Day 6 (Refeeding): ~1,400 kcal | Gentle plant-based complex carbohydrates and broths
Water-only fasts carry risks of severe muscle catabolism and electrolyte collapse. FMD provides calibrated micro-nutrients and plant fats that nourish the body while keeping cellular nutrient sensors (mTOR, IGF-1) completely dormant, tricking cells into intense autophagic renewal.
Calculate Body Mass Index (BMI), obesity categories (WHO & Asian-Pacific standards), ideal body weight, and healthy weight ranges.
Calculate maximum heart rate and 5 aerobic exercise intensity zones (Zone 1 to Zone 5) using the Tanaka and Karvonen formulas.
Comprehensive guide to 27 essential gym fitness machines: target muscles, equipment setup, step-by-step exercise execution, breathing cues, common mistakes, and rep routines.
Calculate part-time wages, holiday allowances, and taxes (3.3%, 4 major insurances) with minimum wage presets.