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January 2, 2025 • 1hr 33min
Eat THIS to Lose Fat, Prevent Disease, & Feel Better Now With Dr. William Li
The Mel Robbins Podcast
Dr. William Li is a physician, scientist and researcher who has spent over 30 years studying the connection between food and health. As the founder of the Angiogenesis Foundation, his groundbreaking work has impacted more than 70 diseases including cancer, diabetes, and obesity. In this episode, he shares his evidence-based protocol for activating the body's natural fat-burning systems and improving overall health through specific dietary changes.
Eat THIS to Lose Fat, Prevent Disease, & Feel Better Now With Dr. William Li
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Key Takeaways
- Metabolism and Fat Storage: Your body fat is actually an organ that produces hormones and helps regulate metabolism. Fat cells act as "fuel tanks" that can expand up to 300% to store excess energy
- Types of Body Fat: - White fat: The visible "jiggly" fat under skin - Brown fat: Located deep in body near bones, burns white fat when activated - Visceral fat: Located around organs, most dangerous for health
- Top Fat-Burning Foods: - Tomatoes (contain lycopene) - Pomegranates (support gut health) - Kiwi (high in fiber and vitamin C) - Matcha green tea (contains fat-burning polyphenols) - Dark chocolate (80%+ cacao activates brown fat)
- Foods/Items to Avoid: - Sodas (including diet versions) - Ultra-processed packaged foods - Processed deli meats - Plastic water bottles (contain harmful microplastics)
- Simple Steps for Weight Loss: 1. Drink only water, coffee, tea (no sodas) 2. Cut out ultra-processed foods 3. Eat slowly and stop at 80% full 4. Stay in motion with regular walking/movement
Introduction
Dr. William Li is a physician, scientist and researcher who has spent over 30 years studying the connection between food and health. As the founder of the Angiogenesis Foundation, his groundbreaking work has impacted more than 70 diseases including cancer, diabetes, and obesity. In this episode, he shares his evidence-based protocol for activating the body's natural fat-burning systems and improving overall health through specific dietary changes.
Topics Discussed
Understanding Metabolism and Body Fat (16:06)
Dr. Li explains that body fat is actually an organ that produces important hormones and helps regulate metabolism. Key points about fat storage:
- Fat cells act as "fuel tanks" that store excess energy from food
- Fat cells can expand up to 300% their normal size
- When existing fat cells are full, stem cells create new fat cells
- Excess fat eventually leaks out and gets stored in the liver
Different Types of Body Fat (40:36)
Dr. Li describes the three main types of body fat and their roles:
- White Fat: The visible "jiggly" fat under skin - takes about 22 pounds to become metabolically problematic
- Brown Fat: Located deep in body near bones - burns white fat when activated
- Visceral Fat: Located around organs - most dangerous, only takes 5 pounds to cause health issues
Activating Brown Fat for Weight Loss (42:24)
Dr. Li explains how to activate brown fat to burn white fat:
- Cold exposure activates brown fat (cool showers, winter walks)
- Certain foods can trigger brown fat activation
- Brown fat burns white fat through thermogenesis
- Even cold water can help activate brown fat
Top Fat-Burning Foods (44:47)
Dr. Li details specific foods that activate fat burning:
- Tomatoes: Contain lycopene that triggers brown fat activation "One tomato eaten an hour before lunch led to losing one pound in a month with no other changes"
- Pomegranates: Support gut health and natural GLP-1 production
- Kiwi: High in fiber and vitamin C, improves gut bacteria in 24 hours
- Matcha: Contains concentrated polyphenols that burn fat
- Dark Chocolate: 80%+ cacao activates brown fat
Foods and Items to Avoid (59:33)
Dr. Li identifies key items to eliminate or reduce:
- Sodas: Both regular and diet versions damage metabolism
- Ultra-processed Foods: Contain harmful additives and chemicals
- Processed Meats: Classified as Class 1 carcinogens
- Plastic Water Bottles: Release harmful microplastics into body
Smart Grocery Shopping Tips (1:24:18)
Dr. Li's advice for navigating the grocery store:
- Start in produce section, look for local seasonal items
- Middle aisles contain healthy options like: - Olive oil - Beans and lentils - Tinned seafood - Dried fruits
- Read ingredient labels carefully
- Choose whole, minimally processed foods
Simple Steps for Weight Loss (1:32:12)
Dr. Li's top three recommendations:
- 1. Beverages: Drink only water, coffee, tea (no dairy milk)
- 2. Food Choices: - Cut out ultra-processed foods - Add more plant-based foods - Focus on whole, natural ingredients
- 3. Eating Habits: - Eat slowly and mindfully - Stop at 80% full - Pay attention to satiety signals
Conclusion
Dr. Li emphasizes that sustainable weight loss and improved health come from understanding how your metabolism works and feeding it properly. His research shows that by adding specific foods that activate fat burning while eliminating harmful items, anyone can rewire their metabolism for better health. The key is to "love your food to love your health" by choosing nutritious whole foods and eating mindfully.
His parting message reinforces that weight loss doesn't require deprivation - it's about adding in the right foods, avoiding harmful ones, and letting your body's natural systems work as designed. By following these evidence-based guidelines, anyone can activate their body's fat-burning potential while still enjoying food.