Summary of Eat THIS to Lose Fat, Prevent Disease, & Feel Better Now With Dr. William Li

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from Dr. William Li on "Eat THIS to Lose Fat, Prevent Disease, & Feel Better Now":

Types of Fat:
- White fat: Visible, jiggly fat (under arms, chin, thighs).
- Visceral fat: Harmful fat around organs, increases waistline, linked to health risks.
- Brown fat: Good fat that burns white fat, located near neck, shoulders, and belly.
Body fat acts as an endocrine organ, producing hormones like adiponectin that help insulin regulate blood glucose.
Excess fat inflames fat cells, disrupts hormone function, and leads to metabolic problems.
Fat cells can expand up to 300% and new fat cells can be created when storage is full.

Food is fuel: metabolism is about balancing fuel intake and fuel burning.
We lack a natural "click" to stop eating, leading to overeating and fat storage.
Overeating causes fat cells to leak fat into organs like the liver, leading to conditions like non-alcoholic fatty liver disease.
You can reverse fat accumulation and metabolic damage by making healthier choices.

Sleeping is a natural intermittent fasting period (7-9 hours).
Extend fasting by not eating after dinner (e.g., stop eating at 8 PM) and delaying breakfast by at least 1 hour.
Aim for a 12-hour fasting window daily (e.g., 8 PM to 8 AM) to activate fat burning.
No need for extreme fasting; consistent 12-hour fasts support weight loss and metabolic health.

Eat slowly and without distractions to notice fullness cues.
Follow the "two-thirds rule": fill your plate with what you want but eat only two-thirds of it.
Stop eating when satisfied (about 80% full), not when stuffed.
Enjoy food socially and with gratitude, as seen in Mediterranean cultures, which promotes slower eating and better digestion.

Tomatoes: Contain lycopene, which activates brown fat; cooking tomatoes increases lycopene absorption by 250%.
Pomegranates: Contain ellagitannins that promote healthy gut bacteria (Akkermansia), which supports metabolism and inflammation control.
Kiwi: High in vitamin C and dietary fiber, reduces inflammation and improves gut health quickly (within 24 hours).
Matcha (powdered green tea): Contains polyphenols that activate brown fat and shrink waistline; more potent than regular green tea.
Dark chocolate (80%+ cacao): Rich in polyphenols that trigger brown fat and fat burning.
Additional: Edamame (soybeans) and canned beans also help activate brown fat and support metabolism.

Soda (regular and diet): Regular soda has 7-9 teaspoons of sugar per can; diet sodas disrupt gut microbiome and can cause weight gain.
Ultra-processed foods: Often contain artificial flavorings, emulsifiers, and colorings harmful to gut health and metabolism.
Processed meats: Classified as carcinogens by WHO; contain preservatives and are linked to cancer risks.
Plastic bottles and containers: Shed microplastics that accumulate in the body and blood vessels, linked to cardiovascular and neurological diseases.
Avoid microwaving food in plastic or using plastic storage containers.

Shop for local, seasonal produce first for freshness.
Don’t avoid the middle aisle entirely—look for healthy staples like extra virgin olive oil, canned beans, and tinned seafood.
Tinned seafood (mackerel, sardines, tuna) packed in olive oil is nutritious, convenient, and supports fat burning.
Use ceramic, glass, or metal containers instead of plastic for food and water.

Beverages: Drink only water, coffee, or tea (without dairy milk; nut milk is okay).
Food: Cut down on ultra-processed foods; swap in plant-based, colorful foods.
Eating habits: Eat slowly, avoid overeating, and stop when satisfied.
Movement: Stay active with simple activities like walking or biking; no need for expensive gyms.

Dr. William Li – Physician scientist, founder of the Angiogenesis Foundation, author of Eat to Beat Disease and Eat to Beat Your Diet.
Mel Robbins – Podcast host and interviewer.