Recognize that you are the architect of your own health, and commit to making lifestyle changes, as feeling better directly leads to living a more fulfilling life.
Focus on maintaining healthy blood vessels as they are fundamental to optimizing all other aspects of your health. Unhealthy blood vessels make it impossible to optimize other parts of your body.
Focus on choices that improve your brain health now, as good cognitive function is essential for truly living well and enjoying a long life.
Select foods that stimulate and protect your vital stem cells to enhance your body’s natural ability to regenerate and heal from within.
Select high-quality food as fuel for your body, as the quality of what you eat significantly impacts your metabolic health and overall well-being.
View healthy food choices as an investment that ‘grows your health,’ leading to long-term benefits, especially for brain health and overall well-being.
Prevent over-consuming calories to avoid abusing your metabolism, which can slow it down and lead to health issues like weight gain and metabolic diseases.
Spend time contemplating what makes your body ’tick’ and how individual choices make you feel, rather than solely consuming external information.
Dedicate time to understanding how your body feels when healthy and unhealthy, and how individual choices affect you, to find your unique health path.
Be self-compassionate on your health journey, allowing for occasional deviations from strict guidelines without guilt, knowing your body can rebound if you mostly stick to good choices.
Make continuous, small efforts to improve your health, even if you feel good now, as this investment can significantly enhance your brain health and overall well-being in the future.
Before buying pre-packaged foods, check ingredient labels for added sugars and artificial chemicals; opt for products with minimal ingredients or prepare them yourself for better health.
Record everything you eat for a few days or a week to assess the quality of your food choices and identify any low-quality items that may be hindering your health.
Serve yourself only two-thirds of your usual portion size to avoid overeating and reduce caloric load on your metabolism.
Practice eating slowly and stop consuming food once you feel full, as it’s a beneficial health habit that prevents overeating.
Refrain from snacking after dinner to prevent overloading your body with excess calories, which can stress your metabolism.
Prioritize loading vegetables onto your plate first during meals to ensure adequate consumption and support overall health.
Cook food mindfully, avoiding excessive butter and salt, and choosing healthy preparation methods over frequent frying to protect your blood vessels.
Regularly consume olive oil to benefit from its polyphenols, such as hydroxytyrosol, which protect your stem cells from oxidative stress and help them reach areas needing repair.
Use olive oil for cooking, including high-heat methods like sautéing and stir-frying, as it’s a healthy choice with a suitable smoke point, but avoid reusing it after hot heating.
Select ‘mono varietal’ olive oil, made from a single olive variety, to guarantee higher quality and purity, avoiding products cut with other oils.
Opt for mono varietal olive oils made from Picual (Spanish), Koroneiki (Greek), or Moraiolo (Italian) olives to ensure the highest polyphenol content and superior quality.
Incorporate approximately three to four tablespoons of olive oil into your daily diet, using it for cooking, dressings, or as a healthy fat source.
Consume whole olives to gain fiber and more polyphenols from the flesh, in addition to the benefits of olive oil.
Incorporate leafy green brassica vegetables such as broccoli, kale, and Brussels sprouts into your diet, as their sulforaphanes lower inflammation and help burn harmful body fat.
Consume tea and coffee, as their polyphenols protect blood vessels from oxidative stress, lower inflammation, improve gut health, and boost metabolism by burning excess body fat.
Consume green tea and coffee, as their polyphenols activate brown fat, which helps to burn down harmful excess white fat.
Replace soda with tea or coffee to avoid empty calories and promote brown fat activation, which helps burn harmful visceral fat.
Utilize cold exposure, like cold plunges, to activate your brown fat, which in turn burns down harmful white fat and boosts your metabolism.
Consume the peels of fruits such as apples, pears, cranberries, and blueberries, as they contain ursolic acid which stimulates stem cells to aid regeneration and blood vessel repair.
Do not discard mushroom stems when cooking, as they contain twice the amount of beta-glucan (a stem cell stimulant) compared to the caps, contributing to regeneration.
Include steel-cut oats and barley in your diet as they are sources of beta-glucan, which stimulates stem cells to regenerate circulation and repair blood vessels.
Drink two cups of hot chocolate made with 80% or higher cacao daily for 30 days, as it can double circulating stem cells and improve blood vessel resiliency.
Consume onions, especially red onions, and retain the outer layers, as they contain quercetin that activates brown fat and aids in fat burning.
Consume tomatoes, as the lycopene they contain can burn down excess body fat, including visceral fat, through thermogenesis, helping to reduce your waistline.
Include ripe strawberries in your diet, as research indicates they can help burn down harmful visceral fat.
Consume one cup of ripe strawberries daily, as human clinical studies indicate this can reduce cognitive decline and associated depression.
Consume a can of white beans five days a week, as studies suggest this can help reduce your waistline by burning harmful body fat.
Eat approximately three medium-sized carrots daily to activate thermogenesis, which helps burn down harmful visceral fat.
Eat a variety of seafood, including affordable options like cod, mussels, and shrimp, to obtain omega-3 fatty acids that activate beneficial brown fat to burn harmful white fat.
Carefully choose a few trusted health experts who are trained and research-backed, verifying their credentials to avoid misinformation in the vast online landscape.
Actively apply one insight from the conversation to your life and teach another to someone else, as teaching enhances your own learning and retention.
Share your health insights and practical tips with family and friends, empowering them to make healthier choices and creating a positive impact.
Access more health information by following Dr. William Li on his YouTube channel (Dr. William Li) and visiting his website (www.drwilliamlee.com).
Enroll in Dr. William Li’s ‘Eat to Beat Disease’ online course for a comprehensive, month-long deep dive into your body’s health defense systems.
Sign up for Dr. Chatterjee’s free weekly ‘Friday Five’ email at drchatterjee.com/fridayfive to receive exclusive insights on health, happiness, and time management.
Check out Dr. Chatterjee’s five best-selling books, available in various formats, for comprehensive guidance on topics like happiness, food, stress, and weight loss.
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