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

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

2025/1/2
logo of podcast The Mel Robbins Podcast

The Mel Robbins Podcast
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Dr. William Li
M
Mel Robbins
一位专注于领导力和个人成长的著名_motivational speaker_和播客主持人。
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Mel Robbins: 本期节目讨论了燃烧脂肪和减肥的方法，并邀请了世界著名的威廉·李博士分享其30年科学研究成果，旨在帮助听众以科学的方式改善健康，摆脱节食的困扰。 Dr. William Li: 减肥的关键在于减少内脏脂肪，而非单纯关注体重或体型。内脏脂肪位于身体器官周围，会随着摄入过多卡路里而膨胀，导致腰围增加。 身体脂肪是一个重要的器官，它会产生激素，例如脂联素，帮助身体吸收血糖。过多的脂肪会引起炎症，导致代谢问题。 新陈代谢是身体获取和燃烧能量的过程，就像汽车的引擎一样，需要高质量和适量的燃料（食物）。过量进食会导致脂肪细胞膨胀，甚至产生新的脂肪细胞，就像汽车油箱过量加油一样。 间歇性禁食是一种有效的减肥方法，可以通过延长睡眠时间和推迟早餐时间来实现。建议在睡前三小时停止进食，起床后一小时后再吃早餐，这样可以延长身体的脂肪燃烧时间。 控制饮食量也很重要，建议采用“八分饱”原则，细嚼慢咽，享受食物的美味。 某些食物可以激活棕色脂肪，从而燃烧白色脂肪。苹果、西兰花、番茄、石榴、奇异果、抹茶和黑巧克力等食物都具有这种功效。 应避免摄入苏打水（包括无糖苏打水）、加工食品和瓶装水等不健康食品。加工肉类含有致癌物质，应尽量避免食用。瓶装水中含有微塑料，会对健康造成危害。 在超市购物时，应优先选择新鲜的本地农产品，并注意阅读食品标签，避免购买含有大量添加剂的超加工食品。豆类、罐装海鲜和全麦面包等食物也是不错的选择。 为了改善健康，建议减少含糖饮料的摄入，减少加工食品的摄入，控制饮食量，并增加运动量。

Deep Dive

Key Insights

What is the harmful type of fat that wraps around our organs and contributes to health issues?

Visceral fat, also known as deep fat, wraps around the organs and can cause inflammation and health problems when it grows excessively.

Why is metabolism important, and what role does body fat play in it?

Metabolism is how your body processes and burns energy. Body fat, especially brown fat, produces hormones like adiponectin that help manage blood glucose and energy, but excessive visceral fat can disrupt this process and lead to metabolic issues.

What is the 'two-thirds rule' and why is it important for eating?

The 'two-thirds rule' suggests taking only two-thirds of the food your eyes tell you to put on your plate and leaving the rest. This helps prevent overeating and keeps your metabolism functioning properly.

How does intermittent fasting work to burn fat?

Intermittent fasting helps your body switch from fuel-storing to fuel-burning mode. By not eating for 12 hours, including during sleep, you can burn down harmful body fat without drastically changing your diet.

What are the top 5 foods that can help burn fat and improve health?

1. Apples (chlorogenic acid), 2. Broccoli or kale (sulforaphanes), 3. Tomatoes (lycopene), 4. Pomegranates (elagitanins), 5. Dark chocolate (polyphenols). These foods contain natural substances that activate brown fat and improve metabolism.

What are the 3 things you should never eat or drink for better health?

1. Sodas (regular or diet), 2. Processed meats (bologna, salami, pepperoni), 3. Bottled water (due to microplastics). These can lead to inflammation, metabolic issues, and even increased cancer risk.

Why is cold water or cold showers beneficial for fat burning?

Cold water and cold showers can trigger your brown fat to activate, increasing metabolism and helping to burn harmful white fat. The cold temperature simulates a hibernation response, firing up the body's natural fat-burning machinery.

How can dietary changes help prevent cancer and chronic diseases?

Certain foods like tomatoes, pomegranates, and dark chocolate contain bioactives that activate brown fat, reduce inflammation, and improve metabolism. These changes can help starve cancer and prevent chronic diseases by supporting the body's natural healing processes.

What practical steps can someone take to improve their metabolism and lose weight?

1. Drink only coffee, tea, or water. 2. Cut down or cut out ultra-processed foods. 3. Swap in more plant-based foods and eat slowly to recognize when you're 80% full. These steps help your body use energy more efficiently and burn fat.

What is the role of gut bacteria in metabolism and weight loss?

Healthy gut bacteria, like Akkermansia muciniphila, help regulate metabolism and prevent weight gain. Pomegranates and kiwis are particularly good at promoting the growth of these beneficial bacteria.

Shownotes Transcript

In today’s episode, you’ll learn a renowned doctor’s protocol to prevent disease, heal your body, burn fat, and feel better now.

You’ll get the exact steps to optimize your health, the 5 foods you should be eating every week, and the 3 foods you’ll never eat again after you listen to this episode.

Joining Mel today is Dr. William Li, MD. Dr. Li is a physician and scientist whose groundbreaking work on angiogenesis (the study of blood vessels) has impacted more than seventy diseases, including cancer, diabetes, blindness, heart disease, and obesity, and his foundation has educated 40,000 physicians.

He has also spent over 30 years researching the connection between food and health, and his findings that he is sharing with you today are nothing short of revolutionary. 

Dr. Li will explain how you can rewire your metabolism, improve your overall health, and start feeling better by making simple and powerful changes to your diet.

In this episode, you will learn:

  • The top 5 foods proven to burn fat and prevent disease.
  • The 3 things you should never eat or drink.
  • How to activate your body’s natural fat-burning system.
  • The critical connection between your diet, metabolism, and health.
  • The surprising role your body’s blood vessels play in burning fat and healing.
  • How specific dietary changes can starve cancer and prevent chronic disease.
  • Why your metabolism isn’t broken – it’s just waiting for the right fuel.

Dr. Li’s research and advice will change the way you think about food and your health.

All additional resources, including Dr. Li’s books and studies are linked on the podcast episode page).

If you liked this research-packed episode, you’ll love listening to this one next: Change Your Brain: #1 Neuroscientist’s Exercise Protocol for Peak Energy and Focus)

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