Longevity Doctor Shares His No. 1 Diet To ‘Beat Diseases And Live Longer’

Longevity doctor shares his No. 1 diet

With his expertise as a doctor and food scientist, Dr. William Li has dedicated two decades to researching the role of diet in disease prevention and longevity.


Emphasizing a natural food-based approach, his focus lies in combining the best aspects of two exceptional food cultures: the Mediterranean and Asian diets. This fusion, known as the “MediterAsian” diet, draws inspiration from the Blue Zones found in both regions. These areas are renowned for fostering healthier and more vibrant aging among their populations.


Dr. William Li is a physician, scientist and the New York Times bestselling author of “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer” and “Eat to Beat Disease“.




Discover these six fundamental components of MediterAsian eating that can enhance your immune health and promote overall well-being:





Apples: Incorporating apples into your daily routine can potentially aid in reducing body fat. While the saying suggests that an apple a day keeps the doctor away, research suggests that consuming three apples per day may specifically contribute to body fat reduction. Apples are versatile and can be enjoyed in various ways, such as adding them to salads or enjoying them as a delicious snack or baked into desserts.


Pears: Pears serve as a valuable source of dietary fiber, with a medium-sized fruit containing approximately 6 grams. This high fiber content makes pears beneficial for promoting gut health and maintaining a well-functioning digestive system.


Grapefruit: Within the flesh of grapefruit, you’ll find flavonoids that combat diseases and vitamin C, a potent antioxidant and anti-inflammatory compound that safeguards DNA.


Avocados: Avocado fats consist of beneficial monounsaturated fatty acids, which have the potential to lower levels of harmful LDL cholesterol in the bloodstream and reduce the risk of heart disease.







Broccoli: Packed with sulforaphane, broccoli offers a range of benefits, including protection of stem cells, improvement of gut health and metabolism, and enhancement of immune responses.


Soy: Soy, available in the form of beans, tofu, and fermented products, offers diverse culinary options. It has been linked to a 20% reduction in the risk of cardiovascular disease and a 23% decrease in the risk of diabetes.


Carrots: Originating in Southwest Asia, carrots are an ancient root vegetable and a reliable source of dietary fiber, promoting gut health. Just half a cup of grated carrots provides 2 grams of fiber.


Mushrooms: Rich in a soluble fiber known as beta-D-glucan, mushrooms have the ability to stimulate the growth of new blood vessels crucial for wound healing. Simultaneously, they can inhibit the development of harmful blood vessels that nourish cancers.



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White beans: Considered a nutritious food, beans have the potential to reduce cardiovascular risk factors by decreasing blood cholesterol levels. Additionally, they provide essential nutrients such as iron, zinc, magnesium, and folate.


Lentils: Lentils, a staple legume in Mediterranean cuisine, pack a significant nutritional punch. Just half a cup of dry lentils contains a generous 18 grams of fiber, surpassing more than half of the recommended daily fiber intake for both men and women.


Bottles and jars


Extra virgin olive oil (EVOO): EVOO represents the highest quality of olive oil available. The term “extra virgin” signifies that the oil is unrefined and contains small particles of ripe olives. These particles, along with the oil, contain potent polyphenols that activate beneficial health mechanisms.


Apple cider vinegar: Research has demonstrated that the acetic acid found in apple cider vinegar can contribute to the reduction of body fat, enhance insulin sensitivity, and lower blood sugar levels.



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Fermented bean paste: Exploring the middle aisles of Asian grocery stores reveals a diverse range of fermented bean pastes. These pastes, derived from fermented soy, contain bioactive compounds that combat the development of fat cells.



Fish and seafood


Salmon: Salmon is rich in Omega-3 fatty acids, which are absorbed by fat cells and metabolized. These fatty acids then stimulate the production of proteins that act as cellular firefighters, reducing inflammation caused by fat in the surrounding area.


Roe: If you’re looking to explore unique flavors, you should definitely try the roe (eggs) of certain seafood. Roe naturally contains high levels of Omega-3s, so even a small amount provides a significant dose of healthy fats.


Sardine: Sardines have been a beloved seafood in Mediterranean cuisine for a long time. They contain bioactive compounds that can enhance metabolism and reduce blood cholesterol levels.





Matcha tea: Matcha, a vibrant green tea, has gained recognition for its distinctive color. Research has indicated that matcha possesses the ability to mitigate the metabolic consequences associated with a high-fat diet.


Oolong tea: According to a study conducted by the U.S. Department of Agriculture, consuming six cups of oolong tea three times a week resulted in enhanced metabolism.



This article was originally published here.

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