The TOP FOODS You Need To Eat & Avoid To LOSE WEIGHT & Burn Body Fat | Dr. William Li

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Excess belly fat, or visceral fat around the organs, is the number-one cause of aging. It drives inflammation, increases the risk of blood clots, changes your hormones and brain chemistry, and more. It’s a recipe for disaster in the body. Not only does belly fat surround the organs, but it’s an organ of its own that can produce dangerous inflammatory cytokines that may lead to a cytokine storm.
Today on The Doctor’s Farmacy, I sit down with Dr. William Li to talk about the top foods that can fight harmful fat, improve metabolism, and strengthen our body’s natural defense systems.
Dr. William Li is an internationally renowned physician, scientist, and author of the New York Times bestseller Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. His groundbreaking research has led to the development of more than 30 new medical treatments that impact care for more than 70 diseases, including diabetes, blindness, heart disease, and obesity. His TED Talk, Can We Eat to Starve Cancer? has garnered more than 11 million views. Dr. Li has appeared on Good Morning America, CNBC, Rachael Ray, and Live with Kelly & Ryan, and he has been featured in USA Today, Time Magazine, The Atlantic, and more. He is President and Medical Director of the Angiogenesis Foundation and is leading global initiatives on food as medicine. His newest book, Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer, was just released.
This episode is brought to you by Rupa Health, InsideTracker, Joovv, and Thrive Market.
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Get a copy of Dr. Li’s book, Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer: www.amazon.com/Eat-Beat-Your-...

[@ysb327]

Canned navy beans Asparagus Mackerel Dried fruits, dried mushrooms, dried chili peppers, dried beans, capers, onions Salmon Sardines Crab Cod 8 Oysters 4 gulf Shrimp Halibut Broccoli Hot chili peppers Avocado Walnuts Mushrooms Bok Choy Cauliflower Shiitake mushrooms Leafy greens/kale Red onion Purple cabbage Sardine Olive oil Prunes Tomato paste Tree nuts Dried apple chips

[@dee764]

Thank you. 🙏🌟

[@LOOOVEIT]

Thank you!!!! ❤

[@KaeMaiden]

God bless you.

[@lisanjopin7478]

Merci beaucoup Dr

[@kathy2940]

I like everything except the fish.

[@susanrim999]

all high schools should offer courses based on dr. Li's books

[@la381]

William Li is a true doctor and scientist. That is rare. Most MDs are technicians.....Btw, MediterrAsian cuisine!!!! That sounds like the best of both worlds!!!!❤❤❤❤❤❤❤❤

[@ambition112]

0:00: 🥦 Eating a Mediterranean style diet, which includes fresh, local, seasonal ingredients and is flavored with herbs, spices, nuts, and healthy oils like olive oil, can help in fighting body fat and raising metabolism. 11:06: 🐟 Eating seafood, particularly oily fish like salmon, can help activate brown fat and promote weight loss. 15:05: 📚 The speaker discusses the new science of metabolism and body fat, debunking myths and explaining how our bodies burn fat. 21:30: 📚 The study reveals that humans go through four phases of metabolism in their lifetime, with metabolism being hardwired and not changing significantly with age. 28:30: 🚗 Our metabolism is like the engine of a car, and the fuel for our body comes from the food we eat. 35:36: 🔑 Body fat serves multiple important functions in our bodies, including cushioning organs, storing fuel, acting as an endocrine organ, and providing heat through brown fat. 42:27: 🔥 Brown fat, which is metabolically active and helps to keep us warm, was discovered in adults through pet scans, and can be activated by cold temperatures or certain foods. 50:01: 🛒 Dr. William explains that certain foods can activate brown fat and boost metabolism, leading to fat burning and weight loss. 57:11: 📚 Being overweight or underweight is not healthy, and it is important to maintain a balanced metabolism through a healthy lifestyle. Recap by Tammy AI

[@ruthliz440]

Thank you. Very well done and cute :)🥇💌

[@Linda-gc9ru]

Thank you very much 👍❤

[@user-pk6ge2qs7n]

Thank you so much very well explain.😊

[@coffeenciggy]

Thank you!!🙏🙏

[@mastinanagel380]

Omg! Thank you so much!

[@mayam6678]

Wow, this is what Ive been saying for years! Ive started to put on weight @ 65 and let it go for about 3 years. I did not want to use my age as an excuse. I started fasting. 1 day of fruit only or fruit juice, and then 3 days of water fasting. 1 day of fruit, 3 days water only. Then I started 1 day of fruit juice and then up to 3 days dry fasting. I am now at an ideal weight, have no loose skin and water fast regularly 1 day per week and 3 days dry fasting at the full moon. I am healthy and fit @ 70 and look about 50 💃💃💃

[@jujuapple6706]

I applaud you!

[@PeCo333]

I am not able to do this.....

[@mayam6678]

@@PeCo333 work youself up to it. I could/did not do it from day one eighter. Changing your believe would be helpful also. Wishing you all the best for whatever you deside for yourself!

[@PeCo333]

@@mayam6678 I am getting sick from fasting, Maya, that's the problem. Thank you, best wishes to you, from Denmark.

[@FunnyShellBear]

⁠@@PeCo333that could be what’s called a heixemer reaction, where all the toxins are leaving your body so you feel awful, it actually means it is working, and will pass in a few more days. Like Keto ‘flu’. Have a Google about it, and drink tons of water. Also maybe start with one salad a day to lessen the side effects?

[@dee2251]

It’s important to know that when cooking Broccoli etc, cooking kills sulforaphane, so steam in a bag for no longer than 5 minutes maximum. Adding mustard seed powder when cooking boosts Sulforaphane levels. Broccoli seed sprouts have the highest levels of Sulforaphane and can be added to salads & sandwiches etc.

[@bigman23DOTS]

I like salmon with capers dill salt and lime

[@johnore6297]

One more comment, wife just finished reading one of Dr. Hyman's books (wife has spent half a century plus studying nutrition) and she's raving about this guy and he's changed our diet somewhat and all to the good.

[@raewise6345]

I am just blown away by all this amazing new information! So many new therapies and lifestyle changes will come out of this. Thank you so very much! I know I will listen to this multiple xxx 🌟♥️🌟

[@joanslasher9178]

You nailed it, Carolina. They are the best. If you can't heal yourself with their advice, you need a miracle! 🙂

[@annhope9255]

Dr Li will beat the pharmacy

[@prisciladennison3360]

Thank you so much Dr.Li… GOD BLESS YOU DOC❤️🙏

[@lamloc5068]

i like the word balance from Dr Li, thanks for the sharing both Mark an William.👍

[@respectpleasethankyou]

Two brilliant and generous souls. We are truly living in a time where there are few excuses NOT to save yourself from the S.A.D. that is killing so many ❤

[@margrose5]

👍❤️👏🏻👏🏻👏🏻👏🏻👏🏻

[@karenhollon2504]

Brilliant and so important! Thank you both.

[@jlcisterna]

Wonderful and insightful conversations. Thank you, Dr. Hyman and Dr. Li.

[@lcharles5909]

I'd love to know about more foods that might be useful. The 150 list is great. For example, I grow my own veg and fruit, and I always have Nasturtiums. All parts of Nasturtium are edible and the seed pods can be pickled to be used as a type of caper. But I would love to know what bioactive ingredients might be in this useful flower.

[@excelternow]

Wow! Thanks for explaining our body metabolism so well! Informative and powerful!

[@margrose5]

This is absolutely fascinating! Great information. I can’t get enough of learning about health and nutrition. It’s so frustrating that this is not mainstream. So sad to see all the unnecessary suffering and sickness in this country. Most people, sadly, will not listen to podcasts like this, but they will listen to their docs, pharmaceutical companies, and government agencies. 😢

[@marjorievandenwallbake5475]

I heard this before when I took your course but I can't hear it too much! I need to constantly review. THANKYOU! Dr. Li. You have changed my life.

[@daveeverett897]

Thank you Dr. Li for me you sir are God sent. Thank you for the life of displine,study & reserch I am looking forward to getting your books ( thank you once more)

[@getstarted7168]

Love that Dr Hyman has such a great sense of humor.

[@arlenepadden1243]

Two of my most favorite doctors.Thanks Dr Hyman and Dr LI. Another great accurate, reliable "informative you can use" video.

[@susydyson1750]

Amazing info dr Liband i do love dr Hyman’s laugh which helps one lighten up to remember this important info

[@khrishnakumarigossai6559]

I love the one with salmon and capers. Thank you Dr. Lee

[@dilanamorres68]

Best two doctors on the planet ty for your life giving advice

[@evarobinson9791]

I love capers and everything else y’all is talking about. The problem I have is staying consistent in eating healthy

[@joannaRB]

Fascinating information and an exciting delivery Dr. Li! You are my new obsession.

[@janinebrewer8913]

Yes I did I love that thanks for sharing very good to know😊

[@danebelair1]

Thank You ! So much Respect !! THANK YOU !!!!!!! 😊

[@taylorann115]

This is so interesting! I haven’t heard a lot about this before and I’m working on improving my metabolism. I’ll start incorporating more of this information.

[@MsBinglesVintage]

this was fantastic! very informative!

[@kkaywilson524]

Very informative! Thank you!

[@janinebrewer8913]

Good to know thanks for sharing😊

[@fannypereyra1303]

Thank you 🙏 Doctor now I understand why I have belly fat .

[@iamdivinelyabundant777]

this is true about the salmon...i ate it for atleast 3 days sometimes and i was dropping 5 to 10 pounds a week...Its amazing!

[@angiebrown6252]

Yes I dropped 5 lbs this way in a week!

[@etp7666]

Thank you for an amazing presentation! I will definitely watch this video again. We learned that Omega-3 fats from fish can help 'brown' white fat. Do you know if the same effect can be achieved with a vegan source of Omega-3 fats such as algae?

[@johnpeter1999]

Dr Hyman seemed almost as intrigued with Dr Lee as I was. Fantastic lecture. THANKS.

[@ppqq9825]

What vegetables and fruits exactly? refrain from processed food or refined sugar? What about salt intake? multivitamins/supplements?

[@ericmokry4038]

Brilliant and useful!

[@danebelair1]

Thank You ! Thank You! THANK You !! 😀 🎉❤😊

[@mialoveall5812]

Absolutely Absolutely awesome

[@garyhamilton9186]

Another great video.

[@MalikaBourne]

Dr Willima Li has such a wonderful passion for his expertise. Thank you

[@mariaavery1212]

You are so right. What I like is that Dr Li explains the information so that a non-medical individual can understand; not to many can do that.

[@01maggie]

Opinion on using MCT oil?? Good or bad?? Will it clog up your arteries??

[@lydianegron8744]

Thank you caller doctor Hyman We love show❤️ teaching me how to eat better 🥑

[@beccogiallo]

After watching this yesterday, for dinner I had half a jar of white beans, 5 or 6 capers, a tomato, oregano, pepper and vinegar. It was delicious, but next time I will think of something to add to make it a little more filling. By the way, I have a caper flower and leaves tattoo on my leg.

[@cuchiek]

I hope all the Doctors in the world are learning from you Dr. Li!

[@brindagannon7643]

add salmon to that!

[@hsjshvwjsvsbs3357]

Add a boiled egg to it. I will try it tomorrow. Thanks !!!

[@stewwpidd]

Would like both of your opinions on using Common Purslane as a part of my super greens supplement?

[@ricardoantonio8268]

❤love it. ThanksDocs.

[@MarianneInmarsilia]

Capers on broiled fish, capers in chicken salad, capers on pizza with red peppers …..mackerel in a mustard vinaigrette or marinated is delicious. Fresh mackerel or sardines grilled on the bbq with lemon and parsley. Delicious

[@emilyjuarbe-rivera4758]

Interesting flavor combinations! Need to try them.

[@susanrim999]

capers in daily salad

[@feanorian21maglor38]

Fresh mackerel is my favourite fish, and there's a lot of fish in my corner of the Mediterranean. It's underrated in other parts of the world. Small ones are gorgeous lightly fried, larger ones grilled or baked with a drizzle of olive oil and a onion, tomato and parsley salsa, and both with lots and lots of salad. Yummy and healthy.

[@CBL-if8jr]

French biochemist Jessie Inchauspé adds good knowledge about how beneficial it is to reduce insulin level by some easy to make tiny changes : of sequence of your food and add some simple tricks. YT has many talks with her.

[@user-vk4lz4nz1o]

Mark...wilderness experience..24 hrs in bush..told to pee to keep myself warm..was shivering once peed felt warmer

[@pawlieblog7967]

Navy beans (canned) in salads with capers (yum!!) and onions will be my new go-to veggies. Also seafood, oysters or sardines in olive oil. I can’t eat bread alone but am finding I do not have issues if I dip it liberally in olive oil with some Italian herbs and a bit of salt. And keep the portions very modest.

[@sbubb9155]

I heard if we freeze bread then toast it when ready to eat it has lots less starch in it. I also love the brand Bread Alone. I recently went back to bread after 10 years gluten free. The gluten free bread tastes disgusting and aren't healthy. It has tons of ingredients too. I found Bread Alone Sourdough Rye and wow, is it good. I put olive oil, spices, raw garlic and sometimes a olive paste on the bread...great in soup. yummy and healthy. BTW, vegan for 10 years.😀

[@debann2864]

Me too.😊

[@dee2251]

Also, you can increase resistant starch in bread, pasta etc, by freezing it. If you then toast it, or bake or reheat, it increases resistant starches even more. Our body can’t digest resistant starch, but our good bacterias in the gut thrive on it.

[@dee2251]

@@sbubb9155 freezing, or chilling overnight, increases tesistant resistant starches, in bread, pasta etc. Our body can’t digest resistant starches, so it passes through the gut, but our good bacteria thrives on it.

[@olgaburgos7780]

I have been giving comments calling you Dr. Lee bout I see now that it should have been Dr. Li , many should see this because many think is Lee, and it is wrong. Thank you Doctor for your great teachings and advices.✌️🤭🤗👍

[@martinasikk6162]

This was interesting. I’m an elderly Swedish woman, a retired anaesthetist. About ten years ago I was 160 cm 68 kg. I slept in a very big bed with my young teenage daughter, she could imitate my snoring. My snoring could even make me wake up. When I lost about 5 kg the snoring stopped. I understood it was some tissue in throat that made the clogged airway, now I learned it was the tongue. In Sweden many people need a CPAP machine during night, loosing weight would be so much easier. 🌹🇸🇪

[@grainiac7824]

You can tilt your head back to open airway while you sleep. My husband positions self this way and doesn't snore anymore. Also maintaining healthy BMI. Hated cpap so did these two things

[@randibass7558]

Commit to nose breathing.

[@2coryman]

Primarily sourced from a small, sustainable fish found in the Atlantic called menhaden, DPA may actually be responsible for many of the health benefits that have previously been attributed to the more popular fish oil omega-3 fatty acids, EPA and DHA.❤❤

[@dianagonzalez3899]

I love Crab, I cook the Crab as My cuban uncle teach me, I love it.on that way, please try the cuban recipe for Crab ❤

[@shaheenmarwari7458]

Loved this. Thankyou 😊

[@stewwpidd]

I lovebeans, l love shrimp,love tuna, love❤ broccoli So I'll start more on these now!

[@sunnyfincherholt3945]

What do you know about blood types and their different dietary needs?

[@carmelrose6327]

Thank you so much😊

[@trailguy]

Im 54 and have a can of healthy planet sardines every morning and a cup of plain yogurt with chia, hemp and walnuts. My bmi is healthy and my waist is the same as it was in high school. Taking walks is great. I still wish my BP would become great. I still struggle for 120/80. Any thoughts?

[@caroljensen2544]

Dr. Li, I am allergic to nuts....all nuts. Plus I don't like to cook. Looks like the 15 lbs that I gained when I turned 70 will never leave. I am gonna buy your book.

[@peggykey5570]

Great video ❤ am mostly mediterranean.

[@lisanjopin7478]

Mediterranean/Asian cuisine and diet. Could anything Tropical or African diet be looked into? Nothing is said on carbohydrates like potatoes, plantains, yams ect . How much do we potion these or no eating at all Dr help please

[@vidyasagarkumar2650]

And for Gall bladder stone , Chronic cystitis issues huge under weight issues

[@lizinawe]

I USE DROS OF OREGANO OIL AND COLLODAL SILVER FOR A FEW DAYS AND ALL GONE.

[@dantefichera8787]

Really interesting

[@elizabethsjoberg5734]

Amazing doctor ❤❤❤❤👍

[@lilianlai1263]

I'ma breast cancer patient and underweight what kind of diet should I take?

[@alexandrakuderer9794]

I eat all these veggies (I am vegan/raw vegan) he mentioned to activate the brown fat… still I put on weight much easier than before and I am active in my job (walking between 3 to 8 km a fax), adding my yoga and Pilates 3 to5 times a week. It must be stress and cortisol I reckon to keep more body fat. I am not overweight but the not so nice loose belly fat is growing easily.

[@margomoore4527]

In Northern Illinois, I’ve never seen razor clams for sale. Apart from putting them into clam chowder, New England or Manhattan style, how would you cook them? I guess I’ll check youtube….

[@alexi2460]

Love Dr Lee. Remember he told us about the benefits of Kiwi

[@debradejong828]

Is fasting a good thing to do post chemo? Or, should i continue roward a diet which kills, or fights off any potential cancer in the future?

[@2coryman]

Thank you, I was a squid in the USN Is hould know about Navy beans, I’m going to start using them more, cheers lol

[@larrymiller4937]

Great interview with Dr. Li! I've heard him multiple times on the podcast and there is such wonderful chemistry and the knowledge expressed is sensational. On a side note, can you have a podcast on the alarming increase in autism with autism awareness month aprroaching and the CDC announce the increase in prevalence to 1 in 36 (up from 1 in 10000 in 1970). I have 2 children with autism and have been treating children with ASD for over 20 years? It would be great to hear your functional perspective on the surge of this epidemic. Thank you!

[@dilipganguly2374]

I cannot follow you.pl mention the name of foods on the screen for easy access.Thanks

[@tianiemitchell5692]

I just learned yesterday that soy sauce is really good and beneficial to the chemicals in broccoli which I had no idea I guess there's a thing about foods that go best with other Foods and if you eat don't eat them let's say with their partner food or spice or whatever the body can't get all the benefits and this is something I never realized

[@Nhelleycious]

WoW a revelation to me. The first time I heard someone using “Mediterresian” diet. I cook food since forever ago that way. Mediterranean & Asian way!!!!!!

[@olgatatarinov2798]

You should share your recipes with people. I would be #1 following your chanel 😊😊😊

[@Nhelleycious]

@@olgatatarinov2798 oh my goodness you replied to my comment. Than you sooo much.!!!

[@user-py2nz4qx8f]

We grew up on wonderfully healthy foods which I think helped us to survive the horribly unhealthy foods and drinks; cakes cookies, candy bars... and sodas etcetera. No one seemed to question the amount of sugar being swallowed; I never eat sugar today; just a small amount of pure honey or pure maple syrup. No sweeteners except Stevia occasionally.

[@vidyasagarkumar2650]

what are raw sources for it

[@solomonsalsberg5961]

Some of these packaged dried apples have other ingredients that are not good. The ones with one ingredient is really expensive for a Lil light bag. But I will try to budget it in..

[@PeCo333]

You should eat fresh apples and fruits.

[@j-9bowl271]

Get a hydrater and make them for yourself! Bananas, pineapple and dragon fruit sre also good to dehydrate

[@lindahealy6441]

What is the effect of taking Berberine to help in weight loss?

[@nickinurse6433]

And discussing food with my patients I have replaced the word diet with the word pattern. Instead of asking about their diet I asked about their eating patterns. The word diet is so negatively connected to restrictions and deprivation. I always focus on teaching them what they should eat instead of telling them what they cannot eat in the beginning hoping if they start eating the good stuff it will displace some of the bad stuff. I ask my cardiac patients to please eat a salad with low calorie dressing everyday adding a protein to the salad such as a hard boiled egg or tuna or cottage cheese. Then I ask them to eat one piece of fruit a day and take a multivitamin supplement. Those who comply with just those three requests generally begin losing weight immediately and have better Labs all around.

[@miloradmilutinovic7691]

I have learnt that brown fat is oxidated iron. What is actiäually inflamation? 🤔

[@MarkKringelbach-ic8ux]

How should you go about healing gut issues and thick bile flow love your videos

[@Buffcole1]

Look into castor oil packs or putting it in your belly button. That helps bile and liver tremendously.

[@staceycash8676]

Slippery elm bark powder, barbra o neill

[@obamasgirl787]

The Mediterranean diet may work for many ppl but there’s too many carbs and seed oil’s that are not for me.

[@lvciddd.]

Avacado with capers is a game changer salad dressing l LVCIDDD

[@lilig6422]

I've heard that when you cook vegetables like onions, capers, mushrooms etc they lose their nutritional qualities. Is this true? I'm not so much interested in eating raw veggies...

[@PeCo333]

It is only a bit true 😉 I also cannot eat much raw vegetables, I get stomach pain.

[@candybabyeagle]

Quick question. We're they studying wild caught or farmed salmon? It's my understanding that the omega 3 content of farmed salmon is not nearly as good as wild caught. Most good is wild caught.

[@daledapprich3122]

It would be nice if he named the foods instead of like Mediterranean! I guess we have to buy his book!

[@merrijohnson-jones1072]

He did the first comment on all videos do a recap and list the foods to eat

[@lucierancourt2079]

Love the idea of seafood.....Dr. Li, I would like your intake on contamination of fish & seafood with toxins & microplastics.....is it still better to eat I spit of contaminants than not at all.....would love an answer as I love seafood & I restrain from eating often. 🙏 🙏 17:39

[@vidyasagarkumar2650]

How gain brown fat or which is heathier for beat gall bladder chronic cystitis issues , and gain weight who are huge under weight issues and low hemoglobine issues

[@ColdSamra]

You can gain Brown fat but exposing your body the cold temperatures, like taking a cold shower every morning

[@shantishanti1949]

My BMI says I should be 53K at 53kg I would be anorexic - straight lines of healthy is 53kg and 63kg is 10kg overweight makes it ignored and depressing. Diana.

[@avashavash1594]

I have to wake up in the morning at 03:00. I can not stand without a coffe,what I have to do to change it?

[@yeseniagalloway4167]

I have a question how long you need to fasting a few months or year

[@melaniemann4873]

Do some stomach excersises to tone the muscles n burn the fat plus you need to cut bread or pasta from your diet I think

[@lesbray3504]

I had never heard of capers!

[@tonyjames3832]

I've been plantbased for over 2 yrs. It's quite difficult to get fat eating healthy. This guy is amazing!

[@patriciaburch6471]

Eat 2 Brazil Nuts with your Fish to counteract the mercury