The Mel Robbins PodcastEat THIS to Lose Fat, Prevent Disease, & Feel Better Now With Dr. William Li
EVERY SPOKEN WORD
150 min read · 30,018 words- 0:00 – 4:06
Introduction
- MRMel Robbins
(instrumental music plays) You hear the word "diet" or "lose weight" and you immediately, you're like, "Ugh." And it feels like you're gonna have to restrict. But I love food. How the hell do I lose this fat?
- WLDr. William Li
Keep weird stuff out of your body. Let's talk about the bad stuff. Soda. A can of regular soda contains seven to nine teaspoons of cane sugar. Bottled water. Plastic bottles are shedding microplastics into the water. We're actually pouring plastic into our bodies.
- MRMel Robbins
Whoa. Tell us about the five things that we can add in.
- WLDr. William Li
Tomatoes. Triggers your brown fat to burn down harmful extra body fat. Pomegranates. Mother Nature's pharmacy is found in the juice of a pomegranate. Kiwi has a lot of dietary fiber. Matcha. It actually shrinks your waistline.
- MRMel Robbins
Matcha, kiwi, pomegranates, and tomatoes help you burn fat?
- WLDr. William Li
That's right. And so does- (suspenseful clock works)
- MRMel Robbins
Hey, it's your buddy Mel Robbins. I am so fired up that you're here. Can you tell? You know, there are, 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 gonna 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 wanna welcome you to the Mel Robbins Podcast family. I think this is gonna be one of those episodes that can change the trajectory of your life, and I know you're gonna 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 Li is in our Boston studios. So let me tell you a little bit about him. Dr. Li 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 in leading medical journals and textbooks. He's also served on the faculties at Tufts, Dartmouth, and Harvard Medical Schools. Dr. Li's work has impacted more than 50 million people worldwide, and his work has led to effective prevention, novel treatments, and even reversal of diseases that span cancer, chronic wounds, obesity, heart disease, diabetes, and vision loss. And today, this New York Times bestselling author of two books, Eat To Beat Disease and Eat This To Beat Your Diet, is here in our studios to teach you the science that you need to know to unlock your body's natural ability to burn fat, lose weight, and be healthier. So please help me welcome Dr. William Li to the Mel Robbins Podcast. Dr. Li, I'm so excited that you're here, and the way that I wanted to start is, could you tell the person that's listening what they might expect to change in their life if they take everything that you're about to share with us today to heart and they apply it?
- WLDr. William Li
You know what I always tell people is that it's possible to love your food and love your health at the same time. So you don't fear your food, you lean into it, and you get to really enjoy your life finally.
- MRMel Robbins
I actually love that you're starting there, because I feel like so many of us have a very conflicted love-hate relationship with food, and I think you're about to empower us to be able to understand how to love food and also have it love your body and your health.
- WLDr. William Li
Yeah. And, and by the way, it's not about giving permission. It's really about allowing our own human nature to take over our being, because we're all hardwired, part of our humanity is based around food. That goes back to history and, you know, what I try to do is to bring it right to the present because we all have it inside us.
- MRMel Robbins
Wow,
- 4:06 – 10:54
What you get wrong when it comes to losing body fat
- MRMel Robbins
I've never heard anyone say it like that. So Dr. Li, according to our research, about a third of our listeners have set a goal to either lose weight or to start a new diet in the new year, and I would love to have you connect the dots between metabolism and how it functions and what your research has shown about those of us that have excess body fat and that are carrying more extra weight around.
- WLDr. William Li
Yeah. Well, look, losing weight is a natural goal. Most of us think about losing weight in terms of the number on a scale or maybe, um, uh, the size of your clothing or fitting, the comfort of fitting into your clothing, or maybe how you look in the mirror, right? It's pretty crude, and it turns out that the, if you care about your health, if that's really your priority for losing weight, you wanna burn down the kind of fat that you can't see. And fat that you can't see is not wiggly-jiggly. It's actually located deep inside the tube of your body. Our bodies are really, if you stand up straight, you know, and you were to, uh, do a scan across our body, it's like a tube. We've got a oval, our organs are inside there, and the re- really, really harmful body fat that expands is called visceral fat, and it wraps around our organs like a baseball glove, and when it grows, it expands everything inside the sack of your, the tube of your body, which is why your waistline increases, right? So the more visceral fat you have, the bigger your waistli- uh, your waistline has to be. The belt is just being expanded more and more and more. That's different than the fat that's under your arm.
- MRMel Robbins
And I, I just wanna kind of unpack this a little bit, because I think if you're a person that has struggled to lose weight, you feel very discouraged and you feel a lot of frustration that the weight's not gonna come off, and you're making a very big distinction between the kind of fat that might be flabby arms versus that very stubborn fat that starts to gather around the midsection of a lot of people's bodies.
- WLDr. William Li
Body fat-... isn't all just what we think it is, right? So look, we've all done it. You're taking a shower in the morning. You step out, you're drying yourself off, you're naked. Out of the corner of eye, you look in the mirror and you see a lump or a bump that you didn't like to see.
- MRMel Robbins
Ugh, yes.
- WLDr. William Li
And you're like, "Ugh." And then what's the next thing you do?
- MRMel Robbins
(laughs)
- WLDr. William Li
You step on the scale, and if that number isn't the exact number you were hoping for, damn.
- MRMel Robbins
That's not what I do. I put a towel on and hide from the mirror.
- WLDr. William Li
(laughs)
- MRMel Robbins
But that's... And then I go eat a donut 'cause I'm depressed. So I'm like making all the (laughs) wrong choices.
- WLDr. William Li
Well, but then, but, but then you say like, "Man, I gotta do something about this." Right? Like it's-
- MRMel Robbins
Yes.
- WLDr. William Li
... a realization.
- MRMel Robbins
Yes.
- WLDr. William Li
But the fat, the body fat you can see is not the part that's harmful to your overall health.
- MRMel Robbins
What?
- WLDr. William Li
Okay. Because fat is, comes in two different types of fat. You've got white fat, which is what you can see, and you've got brown fat, which you can't see. But I gotta explain a little bit further.
- MRMel Robbins
Okay.
- WLDr. William Li
So, you know, like, all right. The word fat-
- MRMel Robbins
Mm-hmm.
- WLDr. William Li
... immediately stimulates kind of this, this like negative reaction in our minds, right?
- MRMel Robbins
Mm-hmm.
- WLDr. William Li
That's how we've been trained in society, right? But there is a situation where body fat is actually good and it makes everyone smile. And you know when that is?
- MRMel Robbins
When?
- WLDr. William Li
Babies.
- MRMel Robbins
Yes, that's true. They're so cute.
- WLDr. William Li
When you see a big fat baby-
- MRMel Robbins
Yes.
- WLDr. William Li
... pudgy, cute-
- 10:54 – 19:28
How to effectively lose weight while still enjoying food
- MRMel Robbins
Lee. Is there a way to lose weight and still enjoy food? I mean, how do you want us to think about this?
- WLDr. William Li
Okay. So I like to think about it in a much simpler way.
- MRMel Robbins
Okay.
- WLDr. William Li
Metabolism is how your body gets energy and burns down energy, just like if you were a car, okay? Human metabolism is really by just putting fuel in your body.
- MRMel Robbins
Right.
- WLDr. William Li
Once you're done eating, okay, it's kinda like you've stopped filling up your tank. Now you're driving back on the road, about your way, you're burning fuel. And that's what we do when we finish eating. We're loading up on the fuel, we're finished, now we're burning the fuel. And basically, that's how we live day in and day out. That's how, how we work. And the quality of fuel actually matters. Now, I wanna say one thing about besides quality of fuel-
- MRMel Robbins
Yeah.
- WLDr. William Li
... it's quantity of fuel. You fill up your tank, it's a metal tank, all right? And you fill it up. When the w- when the gasoline reaches a certain level, it'll go, it'll force, the nozzle's going to click and it won't, no more gas will come out.
- MRMel Robbins
Yeah, I feel-
- WLDr. William Li
All right?
- MRMel Robbins
... like I don't have a click, Dr. Lee.
- WLDr. William Li
Okay. Well-
- MRMel Robbins
(laughs)
- WLDr. William Li
... imagine what would happen, and this is what happened, used to be in the old days-
- MRMel Robbins
Yeah.
- WLDr. William Li
... with the filling stations. No click. What's gonna happen? You're gonna easily overfill your tank. If you're not paying attention, the tank's gonna overflow, the gasoline comes right out of the car, runs down the side of the car, around the tires, and pools around your shoes.
- MRMel Robbins
Right.
- WLDr. William Li
And now you are standing in the midst of a dangerous, toxic, flammable mess.
- MRMel Robbins
Right.
- WLDr. William Li
Right? Okay. Now that's at, what happens at the gas station.... at the dinner table or the pantry, or the drive-by convenience store. All right. We, if you don't actually control the amount of fuel that you put in your body, 'cause we don't have a clicker, just as you said, we can keep filling it up. What happens is that our fuel tanks are our fat cells. Our metabolism uses body fat. Body fat's very, very important. It's healthy. We want our fat cells to be what they serve as our fuel tank. When you eat, you, you use some of the energy just to up, run around, but the rest of it is stored in the fuel tank, which is our fat cells. We call them adipose cells, adipose tissue, and when you add up a lot of little, tiny little fat cells, you get a chunk of fat. Now, because we don't have a clicker, the more you eat, then you're gonna fill up your tank. Oh, you're still eating? Let's fill up another tank. Fill that one up, and by the way, each tank car is metal and fixed. It won't expand. Body fat, fat cells can expand to three times, 300%. You can really blow up a fat cell with fuel, meaning food that you eat, up to 300%, like a balloon, like a water balloon. So now you're still eating? Let's blow up another one. Oh, you're still? Another one. And one more piece of cake, one more second helping, another one. Oh, and by the way, once you run out of fat cells, guess what?
- MRMel Robbins
Yeah. I don't know.
- WLDr. William Li
Your fuel tanks are set, your body will look for stem cells to create brand new fat cells, and now you can keep on loading them up. Now think about this.
- MRMel Robbins
Wait, so you're basically, if you eat beyond the click in terms of what you actually just need for fuel-
- WLDr. William Li
Yep.
- MRMel Robbins
... your body is designed to, through fat cells, to create storage tanks-
- WLDr. William Li
That's right.
- MRMel Robbins
... for all this fuel, and when you run out of the storage tanks in your fat cells, your stem cells actually kick into gear and create more cells to hold this energy.
- WLDr. William Li
More fuel tanks, exactly.
- MRMel Robbins
Wow.
- WLDr. William Li
And, and this is, this can happen over the course of your whole life. So the more you overeat, and it's even worse if you use poor quality fuel. Now, excess body fat in this situation is exactly the overflow, the overfilling of your fuel tanks. So if you follow your hardwiring, if you fill up your tank only to what it's supposed to be and don't overflow, you will actually follow those four patterns. But how many people do you know who control their eating in a way that's mindful so you're not overflowing your fuel tank? And the reason I'm actually saying this is that, you know, over the course of a year, you pick the holiday. All right?
- 19:28 – 25:21
ONE research-backed tool you need to finally shed some pounds
- MRMel Robbins
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?
- WLDr. William Li
Let me give you some really simple tools that anyone can actually use, that you've probably even heard about. One is called intermittent fasting.
- MRMel Robbins
Okay.
- WLDr. William Li
But I'm gonna debunk that too.
- MRMel Robbins
Oh my god. So you're telling me to do it, now you're debunking it?
- WLDr. William Li
(Clears throat) Let me tell you-
- MRMel Robbins
(laughs) .
- WLDr. William Li
... first of all, intermittent fasting is thought of as a health fad, a trend that everybody does and you gotta go, uh, what is it? Like 16 hours of not eating and squeeze everything in eight hours. Hey, listen, that would be, uh, very hard for someone like me and probably like you, running around all the time. Okay? It doesn't, it doesn't work very well. But let me tell you, uh, that there's more than one way to get at it, and the best way to intermittently fast is, uh, to take advantage of the fact that when you're sleeping, when we're sleeping, we're not eating.
- MRMel Robbins
Okay.
- WLDr. William Li
When we're not eating, we're fasting. Okay? So sleeping is intermittent fasting because we don't sleep all the time. Uh, uh, and when we get up and we break our fast, which is called breakfast, all right? Um, and that's the best way to get intermittent fasting. But I gotta give you a little understanding of this-
- MRMel Robbins
Okay.
- WLDr. William Li
... because after you eat the last bite of food the night before, all right, your body is like, "Okay. Is that, is that it? That's, uh, all the... That's the last drop of fuel we're gonna get tonight?" (Clears throat) The moment it realizes you're not gonna put any more fuel in your body, your body r- your metabolism recognizes, it goes from fuel storing mode, "Come on, give some more. Let me put it in my fat. Oh, no more food. Let's now switch gears," okay? Like, like literally like a gearbox in a car. If you're, um, uh, if your body's a Ferrari, all right? And you're going, you're gonna switch gears when you're no longer eating, it switches into fuel burning mode, from fuel storing-
- MRMel Robbins
Okay.
- WLDr. William Li
... "Let's load up that body fat to fuel burning." So when you're sleeping and not eating, your body's burning down fuel from your fat cells. You're actually losing weight, burning fat, while you're sleeping.
- MRMel Robbins
Well, how long do you have to not eat for this to work?
- WLDr. William Li
Okay. So this is actually the important part. We know that eight hours of sleeping is the healthy amount of sleeping for all kinds of things, brain health and metabolic health and anti-aging and everything else. You wanna sleep eight. It's more like seven to nine. Eight's, uh, right in the middle. Eight hours is where you're gonna start to get that benefit. But let me tell you how anybody can expand their body's own hardwired fat burning period.
- MRMel Robbins
Okay.
- WLDr. William Li
Okay. So what you do is you expend it on both sides before you go to bed and when you get up in the morning. Let me talk about the, the night before. All right? So, like, if you eat, sit down and eat at 7:00 and you're done at 8:00, when you put your dishes away, no more eating. All right? There's no midnight snacking. Don't take a bag of chips with you and sit on the couch and watch the game or whatever else you might do. All right? Don't be nibbling. No last minute before bedtime, open and get that piece of pie. When you're done at 8:00, when you put your dishes away, that's it. Now, let's say you go to bed at, uh, at 11 o'clock. I'm just gonna give a, an example. Eat dinner at 7:00, stop eating at 8:00, put your dishes away. No more food until the next day.
- MRMel Robbins
And no drinking?
- WLDr. William Li
And no drinking. Actually, tea is okay. All right? As long as you
- NANarrator
I'm talking alcohol.
- WLDr. William Li
... put milk in it. No, no drinking, for sure.
- MRMel Robbins
Okay.
- WLDr. William Li
Anything with... And no more calories. Okay?
- MRMel Robbins
Okay.
- WLDr. William Li
8 o'clock. Let's say you go to bed at 11:00. Okay? That's three hours between 8:00 and 11 o'clock. Three hours. You've just bought yourself three extra hours of fat-burning time. 11:00 to 7:00 in the morning, that's eight hours. Okay? So that's three hours plus eight hours. That's 11 hours of fat burning that you've given your body, just by not eating after you put the dishes away. Now, when you get up in the morning, this is like a super little easy tip that I tell anybody. I do, I practice it myself. Get up in the morning, don't do what your mom told you to do. Right? So when we were growing up, "Get out of bed, get down to that breakfast table, eat something quickly so you can actually go to school and learn something. Don't be hungry." No. We're adults, and it turns out you don't need to eat right in the m- right away in the morning. Get up in the morning, take your time getting ready. And for me, I will, before I eat anything, I will go for a walk, I'll open a door, get some fresh air, uh, maybe read a book, check my email, whatever. Wait at least an hour from the time you wake up until the time that you put the first thing in your mouth. Now, that's one extra hour. So three hours the night before bed, eight hours, that's, uh, uh, 11 total of fasting, meaning fat-burning time. Now add one more hour, okay? By not eating right away, and you've got 11 plus one is 12 hours, 12 out of 24 hours, 50% of your day, you've had your body burning down harmful body fat, extra body fat. That's the simplest way to use intermittent fasting. 12 hours. Now, you might say, "Is 12 hours enough?" Yeah, because eight hours is enough. 12 hours is a little bit better. Clinical studies have shown that 12 hours of fasting, much... in the way that I've told you, actually is plenty time to actually lose weight over time.
- MRMel Robbins
So are you saying that this is a tool that you... That based on the research, anybody can use to eat in an eight-hour window from like noon to 8:00 PM?
- WLDr. William Li
Yep.
- MRMel Robbins
And that will help you, no matter what your health looks like? That will help you kick into fuel burning and fat burning mode without really having to even worry about the food yet that you're eating?
- WLDr. William Li
You don't have to break into a sweat doing that because it's all very easy. I mean, plenty of people are already doing this. But the key
- 25:21 – 30:25
How to easily tune into your body’s signals to stop overeating
- WLDr. William Li
thing, Mel, is that you wanna make sure that when you finally do eat, whether it's breakfast or lunch, you don't overfill your tank.
- MRMel Robbins
Well, how do you know when you're full? I know this is, uh, kind of an odd question to ask, but I love food. Espe- like especially if I've got something in front of me that I really love, like a big juicy burger that, you know, the kind you squeeze to try to get in your mouth and some of the juice is coming down. There is no way I need to eat that entire thing, especially if it's a smash burger with a couple patties.
- WLDr. William Li
(laughs)
- MRMel Robbins
And so... Yet, I ca- Like, how do you know when enough is enough and the click has happened?
- WLDr. William Li
Right. So, it's all hardwired inside us, and the problem why we miss the cues, uh, that our body sends us that we have actually filled up our tank is we eat too fast.
- MRMel Robbins
Oh.
- WLDr. William Li
All right? So when you eat quickly, right? Busy people tend to eat really quickly, distracted people tend to eat quickly. If you're just checking out social media, you're not paying attention and you're eating by yourself, uh, you're just shoveling food in your mouth, you're paying attention to something else. That is a common mistake that we all make, is that we're distracted and we're used to just shoveling all of the abundant food that's placed in front of us. Okay. Let me just tell you something that I learned before I went to medical school-
- MRMel Robbins
Okay.
- WLDr. William Li
... to be a doctor. I did a gap year, and, uh, in my gap year, I went to Italy and Greece, the Mediterranean. And what I was interested in studying there was the connections between food, culture, and health in those places. Now this was long before people were talking about the Mediterranean diet. I came from America, I landed in Italy, I was staying with a host family. Uh, within a day or two, I began realizing, wow, the way that people eat in the Mediterranean is completely different than what I grew up and what I'm used to. We, in America, sit down and we're gobbling food-
- MRMel Robbins
(laughs)
- WLDr. William Li
... we're, we're, we're complaining about things, we're eating with somebody else. Uh, we're kvetching about, you know, some problems going on. We're eating fast, there's way too much food in front of us. And, um, uh, or we're eating alone.
- MRMel Robbins
Yeah.
- WLDr. William Li
And you're eating alone, you're doing, you're distracted by something else. And before long, you know, you've cleaned the whole plate, all right? And you don't, you don't even realize what you've eaten. It might taste good, but you're not thinking about it. In the Mediterranean, in Italy specifically, and it's as clear as day for me, you'd sit down for food. You would never eat by yourself. You would always eat with a friend or a family member or a coworker, all right?You would, you would take the time to order the food. And when the food comes, you're not, you're not kvetching or complaining about your boss or, you know, the family or the weather or the sports team. You are sitting, when the food arrives, with full of gratitude and talking about the joy of the food. "Man, this pasta was just like my mother made. Is this the right season for it? Yeah. You should see the mushrooms that we have. How do you, how do you make it?" People would talk about their food, okay? The food that was not just something that was shoved in front. You would engage with the food, and when you're eating the food, you would taste the food and talk about the food, and people would enjoy the actual part of eating. The enjoyment of the food, the mindfulness was, uh, completely different. And by the way, y- they never ser- over-serve you, all right? More is more.
- MRMel Robbins
So do you have a rule for that? Like, would you use like a sandwich plate instead of a dinner plate if you're trying to-
- WLDr. William Li
You know what? So here- So here's what I al- always tell people. Whatever your eye wants to actually put onto your plate, right? So think about a... This is the classic meal I always talk of, this Thanksgiving meal. Like, you're all getting together, maybe you haven't eaten all day, and now it's all this great food that reminds you of your, all the happy times. You're gonna load your plate up, right? What I tell people, that's a mistake. Whatever your, whatever your eyes tell you you wanna put in, only ta- take two-thirds of that plate.
- MRMel Robbins
Okay.
- WLDr. William Li
Okay?
- MRMel Robbins
Two-thirds.
- WLDr. William Li
Leave a third, leave a third back.
- MRMel Robbins
Okay.
- WLDr. William Li
And never go for seconds, all right? You will actually... And just eat those two-thirds and really enjoy the taste, savor the taste, you know? If you're a foodie, like me, you enjoy great-tasting food.
- MRMel Robbins
Mm-hmm.
- WLDr. William Li
All right? Doesn't have to be fancy. It could be super simple. Uh, it could be comfort food. Eat it slowly to savor it, okay? That savoring the food is something I notice is always done in the Mediterranean, and also in Asia, you know-
- MRMel Robbins
And it slows you down.
- WLDr. William Li
... two of the healthiest cuisines in the world. Slows you down.
- MRMel Robbins
And it slows you down. You know, Dr. Lee, you have a four-week meal plan that you've designed based on almost 30 years of experience. Can you break down some of the key features for me and the person listening?
- WLDr. William Li
Yeah, okay. So, wherever, w- wherever your starting point is, this is the key thing, you can always begin a healthier, uh, uh, life and get over your own body fat, like, like you can win that battle easily by doing a couple of things. I tell the first thing you do
- 30:25 – 42:12
Dr Li’s 4-week meal plan built on 30 years of research
- WLDr. William Li
is to, um, do an assessment, a food diary is what I te- uh, call it, okay? Don't try anything yet, just do what you're gonna do for a couple of weeks. Take out a piece of paper or maybe even notes on your mobile device-
- MRMel Robbins
Uh-huh.
- WLDr. William Li
... and just record what you're eating and how much you're eating every single meal.
- MRMel Robbins
Why is that important?
- WLDr. William Li
Because a lot of us don't realize what we're eating and how much we're eating. Every time you snack, pop out that piece of paper or your, your notes section and, and write it down.... uh, no guilt, no shame. Uh, this is all about just recording it.
- MRMel Robbins
Okay.
- WLDr. William Li
Now after two weeks, go back and look at it, and most of us will be surprised at what we ate, how often we ate, and how much we actually ate. All right? By having that self-realization, by documenting it. You know, it's kind of like, uh, you're trying to develop an allowance, you're teaching ch- children how to-
- MRMel Robbins
Yeah.
- WLDr. William Li
... spend money responsibly. Write down what you spent and then add it up at the end of a couple of weeks, and then you'll know exactly what you did.
- MRMel Robbins
And after recommending this to patients and researching this, what might the person who does this find or have a realization other than, "God, I eat a lot"?
- WLDr. William Li
Well, I would say, first, um, the amount of food that they ate.
- MRMel Robbins
Okay.
- WLDr. William Li
And how frequently they ate. "Man, I had no idea that I ate that much and that often." All right? So, the second epiphany is by, by identifying what kind of food, most people go, "Geez, I kinda ate, I kinda eat junky food." All right? Just documenting that for yourself, again, no judgment, this is just so you can see where you are, and that's the first phase-
- MRMel Robbins
Okay.
- WLDr. William Li
... I think. And then you go on to the swap in phase.
- MRMel Robbins
What? Swap in?
- WLDr. William Li
I, what I call it swap in.
- MRMel Robbins
That-
- WLDr. William Li
Not swap out.
- MRMel Robbins
Oh.
- WLDr. William Li
Swap in.
- MRMel Robbins
Oh, swap in. I thought you said swamp.
- WLDr. William Li
Nope.
- MRMel Robbins
I'm like swamp, like I'm like, "That doesn't sound good." Okay.
- WLDr. William Li
No, no, no.
- MRMel Robbins
You want to swap in.
- WLDr. William Li
Swap in.
- MRMel Robbins
Okay.
- WLDr. William Li
Right? Because basically, people like go, "Oh, so now the part, now's the part where I actually have to deprive myself, right?" Nope. I'm saying, "Listen, you know when you're not eating good stuff. Let's talk about swapping in. Take something that you love to eat that's healthy and swap it in." Okay? And there's all kinds of things that we, uh, love to eat that is healthy, and that's in my book, Eat To Be Your Diet. I, I give lists of 200 different food items, ingredients, (clears throat) that are all delicious that you can swap in. The reason I call it swap in is because when you're s- eating something, you're displacing something that is not so good for you.
- MRMel Robbins
Mm.
- 42:12 – 52:22
5 metabolism-boosting foods that help you burn fat
- MRMel Robbins
the grocery store, and we have here on the table some of the things that you mentioned. And so I would love for you to just kind of point out some of the stuff on this plate. Tell us about the five things that we can add in, or things that are really important to add in and why.
- WLDr. William Li
Okay. So let's just dive right in. One of my favorite all-time foods are tomatoes, okay? And I think most people like tomatoes, you know, uh, not just in a garden salad, but think about your grandmother's tomato sauce, or you go out to Italy and you're eating some pasta or Italian restaurant. Who doesn't like, uh, some tomato sauce? Well, it turns out tomatoes contain a natural bioactive called lycopene. Lycopene is found in, uh, uh, nature. It triggers your brown fat to burn down harmful extra body fat. And a study in Portugal showed this in a totally clear way. They took young, healthy women who were grad students, okay? Normal body size.
- MRMel Robbins
Okay.
- WLDr. William Li
And, uh, they told them, "Just go eat and exercise the way you normally do. Don't do anything special for this research study." The only thing they did is they gave them one ripe tomato to eat an hour before lunch every single day. That's it....okay? And they measured their body composition, so they put them under a scanner to look at how much visceral fat. They measured their waistline, they measured their blood cholesterol and their blood sugars and ev- all the parameters, inflammatory markers. And they found after a month of eating just one tomato a day, that, that this is the only thing, they were able to lose one pound with just one tomato one hour before lunch.
- MRMel Robbins
What?
- WLDr. William Li
That's the power of the lycopene in the tomato. You don't have to do an, extra exercise, you don't have to limit your calories, just eat the way you want. That just shows you how powerful a food actually is. Now, lycopene is what's doing this. If you want the lycopene to really fire up, now lycopene, pick a tomato off a vine and eat it like an apple, gonna be good for you, it's gonna do its thing. If you want the lycopene to be supercharged-
- MRMel Robbins
I do.
- WLDr. William Li
...what you wanna do is you wanna heat it up, saute it, okay? 190 degrees Fahrenheit for 20 minutes, okay? Will im- amp, will amp up the power of that lycopene by 250% because the heat will change the chemistry of the lycopene into a form your body loves to absorb. So this is why Mediterranean food, whether you're talking about Spain, Greece, Italy, heating up, cooking up that tomato sauce, simmering it gently, right?
- MRMel Robbins
Yeah.
- WLDr. William Li
Okay? Um, oh, by the way, lycopene likes to dissolve in body fat. In fact, this has been studied at Tufts University. You actually feed some young people l- uh, a tomato with lycopene or foods that contain lycopene, they were able to track where that lycopene goes. You know where it goes?
- MRMel Robbins
No.
- WLDr. William Li
It, it goes, they found it, it goes right to your butt, right to your thigh. It goes r- homes in.
- MRMel Robbins
Dude, I'm having a tomato right after this conversation. (laughs)
- WLDr. William Li
Right into the body fat, where it triggers your brown fat to fight that fat.
- MRMel Robbins
This is amazing.
- WLDr. William Li
Okay?
- MRMel Robbins
Well, you know what's so cool about this is you're using the research and the science, which you are clearly so passionate about, to truly teach us about the extraordinary power of your metabolism and how it's designed to work correctly. And if you feed it what it needs, the proper fuel-
- WLDr. William Li
Yeah.
- MRMel Robbins
...it like turns on for you. There's some other things that we have on the tray here. What, what, what else do these-
- WLDr. William Li
Okay.
- MRMel Robbins
...magical things do?
- WLDr. William Li
Ko- pome- pomegranates, okay?
- MRMel Robbins
Okay.
- WLDr. William Li
Pomegranates, uh, you can have the pomegranate seeds on a salad, you could have, uh, pure pomegranate juice, okay? Um, and pomegranates, they're pretty sweet, so you gotta not eat too much of the, or do not drink too much of the juice. Um, actually, you just need about eight fluid ounces, one cup, all right, contains a natural substance called ellagitannins. Again, don't worry about trying to, to spellcheck it out, it's, uh, it's a complicated word, ellagitannins. Mother Nature's pharmacy is found in the juice of a pomegranate, and what that does is it activates your gut, uh, to secrete mucus, healthy mucus. How do you move stool? How do you get regular? You wanna keep it all moving, right? So you need mucus. Mucus slip-slides a thing all the way down, um, uh, uh, your, uh, your, your other end. Mucus, that healthy mucus will grow a bacteria, a healthy gut bacteria called Akkermansia muciniphila. Muciniphila means it loves mucus. Akkermansia, this is the name of a gut bacteria that everyone who's listening to this or watching this should pay attention to. A-K-K-E-R-M-A-N-S-I-A, Akkermansia. Turns out, Akkermansia is a guardian of our metabolism. Akkermansia, um, activates our immune system, lowers inflammation, and this is smoking hot research, Mel, all right? I'm just telling you.
- MRMel Robbins
(laughs) I love how you talk about this.
- WLDr. William Li
A piece of Akkermansia ... So think about Akkermansia like a, you know, an armadillo. It's got kind of a hard shell on the outside, little pieces on it on the outside. One piece has just been discovered, it's called P9, P as in Peter, 9. That fragment of Akkermansia, whether the bacteria is alive or blown into 100 pieces, that bacteria, uh, that piece of that bacteria causes your body to produce its own GLP-1, which is exactly what Ozempic and these prescription drugs are trying to do. So pomegranates grow Akkermansia. Akkermansia will cause your body to create GLP-1, and what has GLP-1 done? Lows- lowers your blood sugar, helps you lose body fat.
- MRMel Robbins
Wow.
- WLDr. William Li
Okay? That's actually th- these discoveries that are being made. Food is medicine, right? Like, that's what I do. It's super cool, um, but if you're gonna drink pomegranate juice, be very careful. Here's a practical tip. Go to the grocery store, look for pomegranate juice. I, I tell people, "Go, uh, make sure it's pure pomegranate juice." Always, always, always check the ingredient label to make sure it's not really apple juice, it's got a little squirt of pomegranate in it and red food coloring. Don't do that. Get the real deal or just buy the pomegranate. You know why? Because when you have the whole pomegranate, you're gonna get the dietary fiber from the seeds, and those seeds, that dietary fiber, feed your gut microbiome, making the Akkermansia even happier.
- MRMel Robbins
That's incredible.
- WLDr. William Li
Okay?
- 52:22 – 55:13
Yes, eating chocolate can be healthy—here’s how
- MRMel Robbins
Dark chocolate.
- WLDr. William Li
Dark chocolate. Who doesn't like dark chocolate? Who doesn't like chocolate, all right? Well, it turns out, a lot of people get confused. They're like, "Dr. Lee, you're telling people to eat chocolate?" Yes, I am. And the reason is because chocolate is actually a plant-based food. What? Well, chocolate is made with, what makes chocolate, chocolate is cacao, okay? And cacao comes from the coca p- uh, uh, uh, bean, pod that is growing from a tree, and you take these, uh, pods which are shaped like a football. They're heavy, all right? You cut them open, you peel off the outer skin, you dry it, you ferment it, you crush it up into a powder, and now you mix it in to make chocolate. So chocolate's a confection, but it's made with a plant-based food. What's in that seed pod? Polyphenols, up the yin yang. One of them is called proanthocyanidin. Let me just tell you, the more cacao you have in your chocolate, the higher percent cacao, right? You've heard about this, 60%, 70%, 80%, 90%, 100%, right? So the higher the percent, and if you, what you want to look for is 80% or higher, you're getting a ton of these polyphenols in your chocolate, all right? And those polyphenols trigger brown fat to fire off and burn down your harmful white fat. All right? Dark chocolate does that. Now, the darker, the more bitter it's gonna be. So what I like to do, what I tell people is, like, just get a little square of it and have it with coffee. You've created mocha. Bite of chocolate, sip of coffee, you've created your own mocha. And guess what coffee has. Coffee also has polyphenols, chlorogenic acid. Oh, didn't you hear me say this before with apples? That's right. Coffee has chlorogenic acid. So coffee, a ch- cup of coffee will fire up your brown fat to burn down the harmful white fat every single morning.
- MRMel Robbins
Wait. So coffee with chocolate helps you burn fat?
- WLDr. William Li
Yep. That's a double-barreled approach.
- MRMel Robbins
Matcha, kiwi, pomegranates, and tomatoes help you burn fat?
- WLDr. William Li
That's right. And so does edamame. You have a little thing of edamame on this plate here. Uh, edamame, soybeans, it turns out that, um, soybeans have been shown to trigger on the burning of harmful body fat by triggering your brown fat. And so this is actually, if you think about the foods that we talked about, these are not like, uh, crazy things you gotta spend a lot of money ordering on the internet from some, you know, crazy supplement producer. You don't have to be a body builder, you don't have to be a fitness champ. All right? The foods that we love to eat can be really healthy for us as long as you don't overeat, don't overfill the fuel tank, as long as you're keeping on moving around so you're burning some of the fuel, all right? Uh, and when you're not actually overeating, the bad
- 55:13 – 1:08:42
The 4 foods to avoid in order to prioritize your health
- WLDr. William Li
stuff. Now, we haven't spent time talking about the bad stuff 'cause my-
- MRMel Robbins
Well, let's talk about the bad stuff.
- WLDr. William Li
Listen, my whole philosophy is that if you spend more time putting good things in your body, you're just not gonna have as much room for the bad stuff. But let's talk about the bad stuff. Look-We all know that there are foods that are very common, that we've all grown up eating that aren't so good for us, right? And, you know, one of the things that I gotta say upfront is I don't do what a lot of social influencers do. I don't food bash, brand bash. Um, I don't try to shame people for what they eat. Listen, I- I love some snacks every now and then j- as much as the next person, and it's totally fine because if you spend most of the time activating your body's healthy systems, the hardwiring, you can afford to take a hit every now and then. It's like just putting some of that crappy gas in your tank every now and then. You're gonna bounce right back. We're very, very resilient. That said, I do think it's important for people to understand that, you know, we're beginning to understand why certain foods, uh, that are not so good are really bad for you. Okay? And a great one that I always, uh, uh, pick up with is soda. Okay? Uh, whether you get the blue can or the red can or whether you have, uh, regular soda or diet soda, any soda is really not healthy for you in the long run.
- MRMel Robbins
Even the zeros and the diets and the-
- WLDr. William Li
Especially those.
- MRMel Robbins
What do you mean, especially those?
- WLDr. William Li
Especially the diets. The history of soda goes, I think, back to France, where they were serving fruit juices and somebody came up with this entrepreneurial idea, "Let's bubble some things into the fruit juice and see if we can actually, uh, have a crowd pleaser." All right? And I think that was the birth of soda, all right? That- that soda fountain and everything else, right? You gotta actually put the jui- you gotta put the gas in there. Fast-forward 20th century, now you've actually got mass production of these sodas. Turns out that regular soda, regardless of what- what kind of- what brand it is, it actually contains, a can of regular soda contains seven to nine teaspoons of cane sugar.
- MRMel Robbins
Wow.
- WLDr. William Li
You come to my house and I offer you a glass a- and I put nine teaspoons of sugar in it and say, "Here, have this, Mel." You'd go, "Tha- that's disgusting. I'm not gonna do that." That's what's happening when you're actually drinking soda.
- MRMel Robbins
Wow.
- WLDr. William Li
Now, that amount of sugar overload, carb overload. We talked about carb overload earlier, all right? Now you're like really flushing out your- that tank's filling up real fast now and spilling over. But on top of that, you're overloading your metabolism because remember those hormones that have to collaborate to be able to really bring in the blood sugar to make sure you've got enough energy? When you flood that system, all right, uh, your syste- your system doesn't go so well, it doesn't function so well. It starts to derail a little bit. Listen, a single can, even two every now and then, you're gonna be just fine. All right? Your sys- your body's not gonna lo- love you for it-
- MRMel Robbins
Right.
- WLDr. William Li
... but it'll get back to itself pretty quickly. But, you know, when I was in medical school, I remember distinctly, there was a classmate of mine, so future doctor at the time, uh, who was bragging that he would have two six-packs of soda every single day-
- MRMel Robbins
Wow.
- WLDr. William Li
... to get through the day. I mean, you know, that's 12 cans of soda. Geez, think about the amount of sugar that that person was actually putting into his system every day.
- MRMel Robbins
It's like 108 teaspoons.
- WLDr. William Li
Uh, uh, yeah, right? I mean, th- just think about, think about the big pile. Um, now, I will tell you that the reason that the zero version, the sugar-free version was developed is because, well, in the 1970s and '80s, we started realizing that sugar causes you to gain weight, so let's come up with something else. Well, classic to the, um, industrial food, uh, uh, mindset, let's go invent something. Let's go invent artificial sweeteners, right? Non-caloric sweeteners. You can eat them, they taste sweet, but they don't actually add any calories. That must be better, right? Well, we thought so, except that research has shown that people who drink a lot of diet soda, they actually gain weight too.
- MRMel Robbins
Huh.
- WLDr. William Li
They also gain weight. All right? Even without sugar.
- MRMel Robbins
But I thought... But hold on, because I thought that we talked earlier about the fact that calories are fuel and there's less calories.
- WLDr. William Li
Exactly. You're right about that. However, we also talked about the fact your gut microbiome helps you have good metabolism and burn fuel, and it turns out, and Mel, this is pretty new, like within just the last few years, the discovery that our gut bacteria is very sensitive to artificial sweeteners. And so artificial sweeteners actually kill off some of the good healthy gut bacteria. So something that's well-intentioned, non-caloric sweetener, goes right down. We don't absorb any of it because it's not a calorie, goes down and feeds our gut microbiome, remember? And so what happens is that gut bacteria start to revolt. They don't do so well, some of them got die off, and now, guess what? Your metabolism isn't functioning normally, you're derailed from that hardwiring, and now you start to gain weight. So food number one that I think that you should stay away from are sodas, regular or diet. Um, uh, that's- that- that's just a- that's one of the ones that you wanna stay away from. All right? Second food that I tell people to try to stay away from are these, um, packaged health foods. Now...
- MRMel Robbins
Uh-oh. (laughs)
- WLDr. William Li
You go to the airport and you go to, uh, you know, you see the- the bar and it looks like it's got granola and all that kind of stuff in it-
- MRMel Robbins
Yes.
- WLDr. William Li
... it seems like it'd be a healthy bar.
- MRMel Robbins
Yes.
- WLDr. William Li
Take a look at the ingredient label.
- MRMel Robbins
Okay.
- WLDr. William Li
Okay? And you will find that there are all these emulsifiers, the glue that holds the things together. Sometimes artificial flavorings that are actually in there because, you know, the healthy stuff do- doesn't have enough sweet hit for you. Um, uh, sometimes artificial coloring so it doesn't look... so it looks a little bit nicer. Or here's another one besides the bar, uh, y- you know, like tree nuts are healthy, right? So you like, uh, almonds, macadamia, pistachios, cashews, right? You go to the airport, you go to the- the- the- the convenience store part. "Oh, let me go look for something in the health food section." There's nuts in a bag, all right?
- MRMel Robbins
Yep.
- 1:08:42 – 1:15:15
After hearing this, you’ll never drink from a plastic water bottle again
- WLDr. William Li
me tell you. There was a study that came out of Italy, uh, with neurologists and cardiologists, uh, uh, that looked at, uh, people with clogged blood vessels, cardiovascular disease, uh, in the large vessels that feed their brain, and they were narrowed down, and what they found is that when they took out the, the pla- the clog, right? So it's kind of like calling a plumber in to clean the drain. When they cleaned the drain and removed the plaque, the clogging of the blood vessels, they found that they could detect plastic embedded in the narrowing of blood vessels that would be feeding the brain. More importantly, they found a correlation that people who had plastics embedded in their blood vessels had a fourfold increase, four times increase in having a fatal heart attack or stroke.
- MRMel Robbins
Whoa.
- WLDr. William Li
Okay? That's serious stuff. Subsequently, we've actually discovered you can actually find plastic in the brain. In fact, you can take a kitchen scale and measure two human brains and you know which one's got more plastic and it's heavier. You can measure it. Like, you know, like you're measuring flour for making cookies or whatever? You can actually measure the amount of plastic in the human brain. And we found plastic in the blood circulation. We never looked at it before, but in a blood, vial blood, in a doctor's office, if you look for it, you can actually find plastic circulating in it. And we've actually found, uh, plastic in human testicles. We found it in human semen. Don't ask me how it gets down there. And it's also found by urologists who are actually doing surgery. They've actually found it in the flesh of the penis, embedded in there, probably from years and years and years of being exposed to plastic.
- MRMel Robbins
Now, is that ma- like I, I, I don't mean to like ... It sounds terrifying. But if you ... What should you be drinking your water out of? Glass?
- WLDr. William Li
Okay. So number one, this is the... L- let me, let me just give you some real prati- practical stuff. All right. Water, if, if you want water, drink, uh, uh, put it in a glass container.
- MRMel Robbins
Okay.
- WLDr. William Li
Not a plastic container. And for those of you who are bringing your, uh, bottles to the, water bottles to the gym, get a metal one or get one that's gla- lined with glass on the inside. Take the plastic ones, toss them out immediately. And when you go back to the kitchen, go root around your drawers and your, uh, cabinets, and anything that you might have once used to store leftovers, the plastic stuff, plastic containers with a plastic top, out it goes. All right? Replace it with ceramic or glass. Okay? Um, cups in your cupboard, uh, you've got, you know, the ceramic mugs, you've got the glasses for, you know, your guests, uh, you might have some plastic ones that are out there. You know, you got it at a ball game or whatever, out. Throw it out.
- MRMel Robbins
And now I feel like an idiot 'cause I've handed you a silicone glass so it doesn't make... Don't drink out of it, Dr. Lay.
- WLDr. William Li
Don't... Listen. I mean, I'm telling you, pla- microplastics are a big deal. Now I'll tell you, it's almost impossible to get away from microplastics. They're everywhere in the environment. You know, they're, they're in the al- they're in the new carpets, they're in, uh, the, the, uh, HVAC systems of our house.
- MRMel Robbins
Yeah, but that's different than actually ingesting it in your food.
- WLDr. William Li
We d- we breathe it in and it gets into our body as well. But y- you're right. What I'm trying to say is that for foods that you wanna avoid, okay, you don't... You wa- you want to stay away from plastics whenever you can. That means don't microwave something with a plastic top or with a Saran wrap on top. That means don't buy food that's packed, prepacked in plastic. You know, those kinds of quick eat meals that you could actually have. All right. It's got a big plastic thing that you nuke in the microwave and you put a fork to let the steam out.
- MRMel Robbins
Mm-hmm.
- WLDr. William Li
All that stuff is just coating it with plastic.
- MRMel Robbins
And obviously impacting our metabolism.
- WLDr. William Li
And we believe that those... You know, by the way, there's... People have been talking about this for years. Like maybe these microplastics are endocrine disruptors and that's why we're actually having problems with our hormones. I don't know. I haven't seen enough data on that. I mean, listen, I'm a scientist, so here's the thing about scientists, like a real scientist, and, and I know you've talked to a bunch of them. Um, a real scientist will tell you what they know, but they'll also tell you when they don't know something. And I don't know enough information about hormone disruptors and microplastics, but I do know, 'cause I'm a vascular guy, I study blood vessels. I do know that the little particle bits that are stuck in your blood vessels are linked to real serious health outcomes and badness. And so for me, one of the things besides processed meats and, you know, nuclear foods and, uh, you know, and sodas, I would say stay away from water in a bottle that's... Or water in, in a container that's plastic because you have a choice. You can get one out of glass.
- MRMel Robbins
You have very strong opinions about, uh, what we do on airplanes.
- WLDr. William Li
On an airplane?
- MRMel Robbins
Yes. What not to drink or eat.
- WLDr. William Li
Okay. Well, listen. I...To do my research and to work with my colleagues, I do travel quite a bit. So I know a lot, as I'm sure you do, about sitting on a plane. And one of the things about planes that's- that's kind of crazy is that, you know, we're instinctively served beverages and foods. And, you know, if you're like me, I'm working on my laptop and somebody comes by and hands me something, my instinct is to take it, right? I mean, and, you know, it's free kind of thing. Well, nah, you paid for it, but it- it seems like it's something that I should eat. Well, there's a couple of things that I don't do. I don't drink coffee or tea on an airplane. And the reason I don't is because, a lot of people don't know this, but the water from your coffee or tea comes from a tank in the airplane, right? And they- they don't clean that tank but once or twice a year.
- MRMel Robbins
Ew.
- WLDr. William Li
And so you know what happens when you actually have a container you don't clean very often. It's pretty disgusting. And I don't even wanna go into the, uh, the- the- the chassis of an airplane to take a look at the rusty old tank with all the crud that's in the bottom that they are actually using and pouring out. Now listen, the- the place where the flight attendants are actually making the coffee looks pretty clean, you know? Um, the coffee looks okay. I can't taste anything, but I, you know, I'm somebody that I know enough that I care about what I put into my body, and I would rather get a glass container of water or coffee or bring, better yet,
- 1:15:15 – 1:16:01
3 simple lifestyle changes to unlock the power of your metabolism
- WLDr. William Li
bring your own thermos, metal thermos or glass thermos. Fill up your own coffee, all right? Obviously after security. And bring it on. And now you know that you actually have something reliable that doesn't have weird stuff. And I, listen, a rule of thumb for anybody listening to this, keep weird stuff out of your body. Any chemicals, anything you can't pronounce, anything you have no idea why it's there. Now that I told you about meat glue, you know? Like, it's- it's stuff that you just kind of don't really want, even if we grew up with it. Listen, there's so many things that, you know, we're getting smarter about things that are good for us, but we're also getting a little smarter about things that are not good for us.
- MRMel Robbins
Well, you know, Dr. Lee, I think one of the things that's really confusing is that there's just so much information. Where I wanna
- 1:16:01 – 1:30:29
How the #1 food and metabolism doctor approaches grocery shopping
- MRMel Robbins
go next is, since there's a lot of people around the world that may live in a place where it's really hard to find local produce or they can't grow it themselves, you know, what is the optimal place where you should be grocery shopping? And is there a difference between farmer's market and going to your local market or grocery store?
- WLDr. William Li
Yeah, you know, it's a, it's a big question. Um, I would sort of... I'm- I'm a pragmatic person, practical person. So I say, you know, if you're gonna buy food, buy the best quality food you can within the most convenient place that you, uh, you can as well.
- MRMel Robbins
Okay.
- WLDr. William Li
Like whatever makes, whatever you're able to get access to. You know, like again, I- I try to be very careful not to make people feel bad that they can't go shop at a fancy organic farmer's market.
- MRMel Robbins
Right.
- WLDr. William Li
A lot of people can't. So...
- MRMel Robbins
Let's say you can't. You're listening to this. You can't. How do you, Dr. Lee, go into a grocery store? Like, what have you discovered-
- WLDr. William Li
Okay.
- MRMel Robbins
... based on your research?
- WLDr. William Li
Yeah.
- MRMel Robbins
If you're going into a grocery store, how do you shop?
- WLDr. William Li
Okay. So when I go to the grocery store, I go to the produce section first. It's usually in the front of the store. And I'm looking at the stuff that they put closer to the entrance, which happens to be, if you read these little signs that they put near the foods, if it's grown locally, like local apples or local strawberries, whatever, it's seasonal, that's the seasonal stuff that hasn't taken an airplane ride from South America, uh, been sitting in the back for, in a, in a box for, you know, a couple of days. That's the stuff that's more, a little fresher coming in. And local, when the, when food doesn't have to travel, it's- it's gonna be fresh. I mean, think about when you get on a plane and you fly someplace far away, you know, you're not fresh that same day. You gotta take a shower, get a good night's sleep. Same thing with the food. So local, you're fresher. So I look for that. And even in a regular grocery store, usually the stuff they put closer to you, if you read the signs, is gonna be closer. But that doesn't mean that the other foods that they have aren't so good for you. A lot of greens are grown in places where you can get, you know, uh, produce grown and farmed, uh, and picked all year round, um, that's fine. Um, uh, I go, uh, uh, I go to the middle aisle, by the way, um, and you're supposed to stay out of the middle aisle. That's also a myth. I will tell you, the middle aisle has some really, really amazing healthy foods.
- MRMel Robbins
Like what?
- WLDr. William Li
Okay. You gotta actually put your filter on so you're not looking at the chips and the candy and all the ultra-processed stuff that you might, snacks you might get there. But you think about it, you get, um, uh, extra virgin olive oil is there, lentils and legumes are there, cans of beans are on there. You know, one of my favorite beans are actually simple can of white navy beans. All right? I love them. I don't know why. When I was a kid, I- I must have had a nice soup or stew with them, but the...
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