Dr Li has written yet another phenomenal book that will become a critical resource for millions of people. Everybody needs to read this book and learn how food can protect and support our health whilst also improving metabolism, without having to succumb to restrictive dietary practices. Dr Li expertly discusses how food can be flavourful, enticing, delicious and healing through the lens of rigorous modern science and traditional culinary practices. It is a masterpiece of writing. Dr. Rupy Aujla, MBBS, BSc, MRCGP; Founder of 'The Doctor's Kitchen' More than one hundred foods can fortify your body’s angiogenesis defenses by either stimulating or inhibiting blood vessel growth. Beyond green tea, foods like turmeric, soybeans, ginseng, and broccoli all prevent unwanted blood vessels from supplying nourishment to cancer cells, and they suppress the growth of fat cells, too. 7 Other foods that support your angiogenesis defenses, such as fruit skins, barley, and even sea bass, can stimulate helpful new circulation for healing. Here’s the remarkable part: angiogenesis-inhibiting foods do not starve your organs, and angiogenesis-stimulating foods do not provoke cancer growth. Your body is designed so that when it comes to responding to healthy foods, it takes just what it needs, nothing more, nothing less. 8 The Regeneration System Dr William Li's first book , Eat to Beat Disease, showed us how eating the right foods can reduce the risk of chronic diseases, while also extending our lifespan and improving our overall health. Building on this groundbreaking work, Dr Li now brings us Eat to Beat Your Diet, a revolutionary, science-based approach to weight loss. Eating more of the right foods and adopting a "MediterAsian" diet (combining the best of Mediterranean and Asian diets) can promote fat loss and improve our metabolism in just a few weeks. This book is a wonderful minestrone - a science-led mash up of fascinating facts with smart guidance on where food and fat should be going in the future (who thought fat could be so interesting ?) with a light sprinkling of food history, tasty menus and the immortal Bruce Lee. A perfect feast for someone who wants to lose a few pounds and get a lot healthier. Like me in fact. Peter Gabriel

Once fat improves its blood supply, more oxygen and nutrients flow to feed the cells. But also like a tumor, fat cannot grow if its blood supply is impeded. Researchers have shown in the lab that body fat will actually shrink if angiogenesis is inhibited, and this leads to weight loss. 1 Administering a drug that inhibits angiogenesis can starve fat tissue and cause slimming of the body, even when there is no change in diet. 2 Cutting off the blood supply to tumors is an effective way doctors treat cancer. Now this strategy, called antiangiogenesis, can be applied to controlling body fat. Offers practical tips and a comprehensive list of foods that can positively impact metabolism and promote weight loss. Part 2 takes readers on a virtual shopping trip, guiding them through different sections of the grocery store to discover metabolism-boosting ingredients. Dr. Li highlights the foods with strong scientific evidence for fighting body fat and shares his preferred selection for a delicious MediterAsian diet – a combination of Mediterranean and Asian diets.PDF / EPUB File Name: Eat_to_Beat_Your_Diet_-_William_W_Li.pdf, Eat_to_Beat_Your_Diet_-_William_W_Li.epub Seventy percent of your immune system is in your intestines, where it communicates with your gut microbiome. Part of your immune system is also embedded in your fat. Like the rest of your body’s defenses, your immune system is strongly influenced by the foods you eat. I'm giving this book 3 stars because it has both significant pluses and significant minuses going for it. First the pluses. Simply put, it recommends eating mostly whole plants along with fish. This is how I have been eating for the last 10 years and I do believe that it's the best way to eat. So, if you're eating the standard American diets heavy in meats and processed foods, then this book will guide you to a healthier way of eating and it will improve your life tremendously. Another positive about this book is the author focuses on what foods to eat as opposed to focusing on what foods not to eat. By doing so, he presents the plant-based pescatarian way of eating as a diet of abundance as opposed to a diet of deprivation. I think this positive philosophy is the right way to look at it. One particular bacterium, Akkermansia mucinophila, is an especially important player among the trillions of bacteria in your body. Akkermansia plays a key role in controlling body mass and metabolism, as well as immunity. Researchers have discovered that people who are lean have more Akkermansia in their gut than obese people. 17 Even among people who are overweight, those with more Akkermansia have a smaller waist-to-hip ratio and their fat cells are smaller in size. 18 Foods like pomegranate, cranberry, turmeric, green tea, and chili pepper help Akkermansia grow in the gut because these foods make the intestines secrete more mucous, creating a welcoming environment where this bacterium thrives. Those foods can even help cancer patients respond to immunotherapy treatments because Akkermansia plays a role in the immune destruction of cancer cells. 19 Now in Eat to Beat Your Diet, Dr. Li introduces the surprising new science of weight loss, revealing healthy body fat can help you lose weight; your metabolism at 60 can be the same as when you were 20; yo-yo dieting can be good for your health; 8-hour fasting windows can be as effective as 12-hour fasting windows; andlosing just a little bit of weight can have big impacts on your health. Eat to Beat Your Dietshowsreaders how adding the right foods to your diet canhealyour metabolism, reduce unhealthy body fat, and result in the kind of weight loss that can increase your lifespanand help you thrive. Foods like:

Figure 1.1. Fat removed during surgery for morbid obesity in a dish and growing new blood vessels. (Source: Image courtesy of Dr. Silvia Corvera, University of Massachusetts.) It is increasingly clear that our body fat does far more than just tip the bathroom scale. Fat plays such an important role in the human body that it should best be considered an organ, not just tissue. No one explains the new science of metabolism better than physician and scientist Dr William Li. With his accessible style, Dr Li reveals surprising data and joyful discoveries that will teach us all how to 'Eat to Beat Your Diet.' Sanjay Gupta, MD, Associate Professor of Neurosurgery, Emory University; Chief Medical Correspondent, CNN Dr. Li is rare among physicians in that he's actually more interested in keeping you healthy than chasing your disease. In this excellent new book, he marshals in the best, up-to-date science in an engaging way. If you want to know what to eat and why, it's all here! Dan Buettner, National Geographic Fellow and #1 New York Times Bestselling author of The Blue Zones books The problem comes when your diet causes your preadipocytes to become overly active and create too many fat cells. Too much fat disrupts your hormones, so your preadipocytes need to be reined in. Foods such as blueberries, goji berries, and turmeric have restraining power over preadipocytes, taming them so that they do not create too many new fat cells. 10 The stem cells enter your bloodstream and circulate to the location where they are needed, then they home in to the organ, where they regenerate the tissue. This can occur literally anywhere in your body, such as your intestines, nerves, blood vessels, muscles, bones, liver, lungs, testes, ovaries, and even your heart and brain. Your blood cells and your immune system are constantly replenished by stem cells to keep them fresh and ready for action.If the word “fat” triggers a strong emotion when you hear it, you’re not alone. Our language is filled with words like “overweight,” “obese,” and “heavy” that can bring about judgment, discomfort, disappointment, and even fear. We wince when we see the fat on our frame in the bathroom mirror. It makes us feel less healthy. Even in the grocery store, we feel a negative reaction when we see a rind of fat on a cut of meat in the butcher section. Fat has a bad reputation—but I’m here to tell you that fat is not the villain we’ve made it out to be. Your fat contains special stem cells called preadipocytes. These cells are essential for health. Preadipocytes create hormone-releasing fat cells—adipocytes—that help your metabolism process blood sugar and blood lipids. The hormones also influence your reproductive system, which in turn communicates with your fat. 9 Your preadipocytes also produce the protective fat padding that safeguards your organs as you jostle through life. Fat insulates you like a sweater when you are exposed to the cold, and it cushions and prevents your internal organs from rupturing if you take a fall. More surprising, science has revealed that fat itself is an actual organ. It releases hormones and chemical signals that control your brain, heart, immune system, and virtually all your body’s health systems. Fat is not to be feared but rather respected, although we do need to keep it under control. The Problem with Excess Fat This book is pretty easy to read once you get past the harsh truth with photos about your body. I'm definitely going to revist this book and incorporate the recommended foods into my diet. I will read his other book Eat To Beat Disease later this year.

We’ve known for centuries that eating less will help you lose weight, but the unexpected good news is that we’ve now identified certain foods that when eaten can help burn away excess fat. These foods improve your metabolism, which is vital to your health. You read that correctly: eating the right foods can actively promote fat loss and improve your metabolism. Even better, many of the same foods improve your body’s health defenses, too. A triple win. The diversity of bacteria in your gut is also important. As a general rule, the greater the diversity, the better your health. Lean individuals have a more diverse microbiome than people who are obese. What’s important is that you can influence your microbiome directly through the foods you eat. People who consume more plants in their diet have more diverse species of bacteria in their gut than those who shy away from fruits and vegetables. Another type of epigenetic change, called methylation, is associated with lowering body mass. In methylation, the function of a gene is changed by a chemical structure, called a methyl group, which is inserted right into your DNA. The effect is like jamming a screwdriver into a conveyor belt. It halts the manufacturing of certain proteins that cause belly fat to grow and that disrupt your metabolism. More than seventy diseases can occur when your angiogenesis system is weakened and there are either excessive or insufficient blood vessels. Some of the most common diseases include obesity, cancer, diabetes, arthritis, and even Alzheimer’s disease. Insufficient angiogenesis leads to wounds that do not heal or an oxygen-starved heart and brain and organ failure. Excessive blood vessels, on the other hand, can leak fluid and bleed, causing organ damage. If this should happen in your eyes, leaking vessels can cause vision loss in conditions like age-related macular degeneration and diabetic retinopathy. In his first groundbreaking book, Dr. William Li explored the world of food as medicine. By eating foods that you already enjoy, like tomatoes, blueberries, sourdough bread, and dark chocolate your body activates its five health defense systems to fight cancer, diabetes, cardiovascular, neurodegenerative autoimmune diseases, and other debilitating conditions.

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According to a broad-scale international study led by Herman Pontzer, human metabolism has four common stages regardless of gender. Contrary to an earlier belief I had heard about metabolism falling every decade of adult life, metabolism tends to be stable from age 20 to age 60 before it declines continuously thereafter. Individual variations in metabolism aren't due to genetics but are the result of disruptions caused by excess levels of fat (which decrease one's metabolism). Dr. Li explains clearly, in language the layman can understand, what we have always intuitively known: food is the best medicine. Eat to Beat Your Diet shows us the How and Why. James Taylor Fortunately, damaged DNA is capable of repairing itself. Without this health defense, you would not be here to read this book. You can dial up (or dial down) the strength of the repair mechanisms with the foods you eat. Foods like kiwifruit, carrots, beans, strawberries, and omega-3-rich seafood can boost DNA repair. Known as the ATTICA study, it revealed that those whose food consumption adhered most closely to the Mediterranean diet had a 51 percent lower chance of being obese and a 59 percent lower chance of having abdominal obesity, when compared to people whose eating patterns veered away from healthy Mediterranean- based foods.” Eat to Beat Your Diet’ by Dr. William Li is a valuable resource that debunks dieting myths, provides insightful reeducation, and offers practical guidance for achieving a healthier lifestyle. With its emphasis on understanding the impact of different foods on our bodies and the inclusion of delicious recipes, this book is a must-read for anyone seeking to make informed dietary choices and prioritise their overall well-being.

If you are injured and need to heal, or if you are building more muscle, or if you are pregnant and nurturing new life, your angiogenesis system springs into action to grow blood vessels wherever they are needed: just the right amount, not too few and not too many. On the flip side, the system also can adjust itself to prevent too many blood vessels from forming or prune away excess vessels. In short, to maintain good health, you need your angiogenesis system to be operating to groom your circulation. Anyone who wants their health to glow should read this book! Dr. Li shows us smart, easy lifestyle choices that anyone can make to heal their metabolism and elevate their health - without ever having to go on a strict diet. Cindy CrawfordIn this review, we will take a closer look at ‘Eat To Beat Your Diet’ so you can get acquainted with the main ideas and topics, the book covers, and decide whether it is worth reading. Excess body fat is a true villain when it comes to your well-being, even in slender people. A common misconception is that you only need to worry about body fat if you are overweight. In reality, even if the number on the scale says “you’re healthy,” you can have too much fat. Medical research shows that everyone needs to be concerned about the amount of body fat they carry inside their frame. When Dr. Li speaks, I don't just listen, I eat what he says because with his huge brain and ever-curious mind he has helped me understand that food isn't just something to fuel our days - it might just be fundamental to how many days we get to enjoy. Bono