The Mel Robbins Podcast
Eat THIS to Lose Fat, Prevent Disease, & Feel Better Now With Dr. William Li
Thu, 2 Jan 2025
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 FocusConnect with Mel: Get Mel’s new book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes Disclaimer
Chapter 1: What is the main topic of this episode?
Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast. I am so glad you hit play on this episode because I just finished one of the most eye-opening conversations I have ever had on this podcast. What was the topic? Burning fat and losing weight.
If you're sick of dieting, if you're tired of all the fads, if you're like me and you're just frustrated because you're not quite sure what to do anymore and the things that you used to eat or that you used to do, they're just no longer working, The conversation you're about to hear is going to blow your mind. I actually thought I knew what I needed to do to burn fat and lose weight.
I just had my mind blown. The person you're about to meet isn't here to sell you anything. except for what he calls smoking hot research and a whole lot of science that is going to help you jumpstart your metabolism, activate your body's natural fat burning ability, simply by, get this, eating the right foods. His message is so empowering. His passion just comes through in every word he says.
His advice is specific and science-backed. So wherever you are in your health journey or your weight loss journey or whatever journey you're on, World-renowned Dr. William Lee is here to tell you, based on 30 years of scientific research, that yes, your body can lose weight, you can burn fat, and yes, you can rewire your metabolism.
And by the time you're done listening, you're going to look at your body and the topic of burning fat in an entirely new way. It is time to ditch the diets and start using science. Hey, it's your buddy Mel Robbins. I am so fired up that you're here. Can you tell? You know, there are moments where you tune in and you're like, whoa, Mel has eaten something today.
Well, I've eaten up our guest and everything he's going to share with you. It is so exciting what we're about to talk about. And it is such an honor to spend time with you and to be together. If you're brand new, I want to welcome you to the Mel Robbins Podcast family. I think this is going to be one of those episodes that can change the trajectory of your life.
And I know you're going to share it with a ton of people that you care about. And I also know you're the type of person who values your time and that you're interested in learning about ways that you can improve your health. I love that. And I love that for you. I love that for the people that care about you.
And if you or anyone that you care about is interested in losing weight or burning fat or just feeling better and getting healthier, Holy smokes, you chose the exact podcast episode to listen to at the exact moment because Dr. William Lee is in our Boston studio. So let me tell you a little bit about him.
Dr. Lee is a renowned physician scientist and the founder and president of the Angiogenesis Foundation here in Boston, where he's educated over 40,000 physicians and is currently working on cutting edge research on blood vessels and clinical applications of angiogenesis. His foundation has over 100 scientific publications and leading medical journals and textbooks.
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Chapter 2: How can I improve my metabolism?
Okay, I wanna offer up a visual for the person listening. And I wanna see if this could be helpful. So as you were talking about the fact that we all have, that food is fuel, that we have a tank for fuel inside of us.
And when we overeat or we just have too many calories or we're too sedentary and we're not intaking enough calories for the fuel that we need, but we're taking in more, it's like your body finds all these extra fuel tanks inside your body. And that's basically the purpose of fat cells, storing extra energy and fuel. So I all of a sudden got this visual of a pickup truck.
and the pickup truck is barreling down the highway, and it's not just got a full tank of gas, but in the back bed of the pickup truck, there are all kinds of fuel cans just piled high. And if I'm listening to the good news, and I'm listening to your excitement about the fact that your metabolism
based on research, your ability to burn the calories and burn the fuel effectively, that it's basically the same for your life, no matter how many fuel tanks you got in the back of the pickup truck. And that if you were to start to follow the advice
slowly but surely, that pickup bed would become empty because your internal body's ability to just drive down the highway, it is always there, no matter how much fat is stored in your body. Is that true?
That is completely true. And that means you can offload that fuel. Okay. Okay. So if you exercise and you're burning more fuel, that's basically throwing some of the tanks off the pickup truck. So you're lightening the load.
Great. So now I want to know, Dr. Lee, how the hell do I lose this fat? You know, I see all over the place, 10 days to shed 20 pounds and all these diets that, you know, keto this and do that over here and do this. What do you actually do?
Let me give you some really simple tools that anyone can actually use that they probably even heard about. One is called intermittent fasting. Okay. But I'm going to debunk that too.
Oh my God. So you're telling me to do it and now you're debunking it?
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Chapter 3: What are the dangers of visceral fat?
The second thing that I would actually say is cut down or cut out on ultra processed foods. Now, ultra processed foods, basically foods made by a factory containing 20 or more ingredients, most of which you can't pronounce and you don't know why they're in there. It's, you know, that old saying that your grandmother wouldn't recognize them as food. All right.
And they don't look like the original food that they were. It sounds like it's not punitive. It's just that if it comes in a box or a can, it's got to read the ingredient label. If it seems like it's not the kind of food that you'd recognize, you couldn't make it yourself. You can't make animal crackers yourself at home. Most people can't. That's an ultra processed food.
Cut down or cut out those. All right. And instead, swap them in with what I would say plant based foods. I'm not telling you to be a vegan. I'm saying just start adding some things that are more in the veggie side of things. And it doesn't have to be even green. Green's good. Definitely eat green. But, you know, it could be colorful vegetables. Red, eat the rainbow, as they say.
That's a swap in that is actually in with the good stuff and then cut down or cut out the other stuff. That's the second thing. And the third thing I would actually say is don't eat too much, all right? Eat slowly so you can actually pay attention to your body's signals. Eat what tastes good to you, like your preferences, but don't eat too fast.
Let your body signal to you when you're satisfied, but before you're full. I'm good. We've had that, right? I mean, you're eating with friends and they want you to keep on eating and you're like, no, no, I'm good. I'm good. That's what you want to aim for. Not that I'm full. I'm full. I'm good. Thanks. I'm good. Aim for that.
Because that actually limiting the volume that you eat is going to be a big start for helping your own hardwiring start to burn down that extra body fat, along with the plant-based foods, along with a coffee and a tea. And by the way, even water, cold water can actually help you burn down body fat by increasing your metabolism. You know why?
Because cold water in the core of your stomach, the core temperature, guess what? Triggers your brown fat. Oh, it's cold. That must be hibernating. Let's go ahead and fire up that brown fat. So you'll start to burn down some extra body fat just by drinking cold water. So those are good food related things.
And then I would say, and this is a topic for a whole other conversation is like, get in motion. I'm not telling you don't have to hire a trainer. You don't have to, you know, go to an expensive gym. You don't have to buy workout equipment for your, you know, basement when you've got other things to do with your money, but stay in motion, go for a walk. Got a bike? Go for a ride. You got a friend?
Go out and gossip with your friend and go for a walk outdoors. That's the thing you want to do. Those things burn down energy. They take energy. They consume your fuel. Food by alone is very, very helpful. Food plus movement, exercise, really good. Those are two things, a double-barreled approach that anybody can do very, very easily.
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