The School of Greatness: How To Prevent & REVERSE Disease With THESE FOODS To Live Longer | Dr. William Li

Host: Lewis Howes
Guest: Dr. William Li
Release Date: March 10, 2025

Introduction

In this enlightening episode of The School of Greatness, host Lewis Howes welcomes Dr. William Li, a renowned physician, scientist, and researcher, to delve into the intricate connections between gut health, longevity, and overall well-being. Dr. Li, known for his groundbreaking work in angiogenesis and his bestselling books, shares innovative insights on how specific foods can prevent and even reverse diseases, ultimately aiding individuals in living longer, healthier lives.

Understanding the Gut-Brain-Immune System Connection

[12:56] Dr. William Li:
"There's so much that's connected to the gut, what we eat, and our mood and our brain health and our brain function."

Dr. Li begins by elucidating the critical role of the gut microbiome in maintaining overall health. He explains the gut-brain axis, highlighting how gut bacteria communicate with the brain and immune system, influencing everything from mood to disease resistance.

Longevity: Insights from Centenarians and Supercentenarians

[23:36] Dr. William Li:
"There are 722,000 people who are centenarians living in the world today. That's a lot more than most people suspect."

Dr. Li discusses the growing population of centenarians—individuals who live to 100 years and beyond—and introduces the concept of supercentenarians, those living past 110 years. By studying these remarkable individuals, researchers can identify common factors contributing to their exceptional longevity, particularly focusing on their gut microbiomes.

Key Gut Bacteria Linked to Longevity

[25:10] Dr. William Li:
"There are four bacteria that stand out in people that live to a hundred and beyond."

Dr. Li identifies four standout bacteria found in the gut microbiomes of centenarians:

1. Odoribacter
2. Oscillobacter
3. Christensenella
4. Akkermansia

He emphasizes the importance of these bacteria in promoting metabolism, reducing inflammation, enhancing immune function, and supporting brain health.

Foods That Nurture Beneficial Gut Bacteria

[34:02] Dr. William Li:
"Pomegranate is really good. It's got bioactives like ellagitannins that actually help your gut nurture Akkermansia."

Dr. Li highlights several foods that support the growth and maintenance of these beneficial bacteria:

• Pomegranate: Rich in ellagitannins, which nurture Akkermansia.
• Chili Peppers: Promote the growth of specific gut bacteria.
• Black Raspberries: Contain compounds that support gut health.
• Resistant Starches: Found in cooled cooked potatoes, green bananas, and plantains, these starches resist digestion and feed beneficial gut bacteria.

The Detrimental Impact of Processed Foods, Smoking, and Alcohol

[55:10] Dr. William Li:
"Ultra-processed foods with all these artificial things are like sending in hooligans to a concert hall, kicking over all the instruments."

Dr. Li warns against the consumption of ultra-processed foods, which contain artificial preservatives, colorings, and emulsifiers that can disrupt the gut microbiome. He also discusses how smoking, vaping, and excessive alcohol intake introduce harmful chemicals directly into the bloodstream, further compromising gut health and overall well-being.

Practical Steps for Enhancing Gut Health and Promoting Longevity

Dr. Li provides actionable advice for listeners seeking to improve their gut health and extend their lifespan:

1. Adopt a Plant-Based, Whole Foods Diet:

   • [45:43] Dr. William Li:
     "Eat more foods that you are buying whole and fresh and cook them yourself."
   • Focus on minimally processed foods rich in dietary fiber and polyphenols.

2. Avoid Ultra-Processed Foods:

   • Reduce intake of foods laden with artificial additives that harm beneficial gut bacteria.

3. Practice Mindful Eating:

   • [60:49] Dr. William Li:
     "Eat slowly and stop before you're full, you're satisfied."
   • Avoid overeating by paying attention to hunger and satiety cues.

4. Incorporate Intermittent Fasting:

   • [62:10] Dr. William Li:
     "Skip a meal two to three times a week to extend your fasting period and promote gut health."

5. Engage in Regular Physical Activity:

   • [63:57] Dr. William Li:
     "Get on your feet and go for a brisk walk after dinner."
   • Even simple activities like walking can significantly improve gut and overall health.

6. Prioritize Quality Sleep:

   • [64:54] Dr. William Li:
     "When you sleep really well, the glymphatic system opens up to drain toxins from your brain."
   • Ensure sufficient deep REM sleep to allow for bodily regeneration and detoxification.

Supplements to Support Gut Health and Longevity

[81:11] Dr. William Li:
"I take Vitamin D and Omega-3 supplements because it's hard to get enough from diet alone."

Dr. Li shares his personal supplement regimen, which includes:

• Vitamin D: Supports immune function and bone health.
• Omega-3 Fatty Acids: Beneficial for heart, brain, and muscle health.
• Probiotics (Lactobacillus reuteri and Akkermansia): Enhance gut microbiome diversity and functionality.

The Symbiotic Relationship Between Mental Health and Gut Health

[74:57] Dr. William Li:
"Mental wellness and physical wellness are interconnected through the gut microbiome."

Dr. Li explores how mental health issues like stress, anxiety, and depression can negatively impact gut health, creating a vicious cycle that affects overall well-being. He advocates for a holistic approach that addresses both mental and physical health through diet and lifestyle modifications.

Conclusion

Dr. William Li underscores the importance of nurturing the gut microbiome as a cornerstone for achieving longevity and maintaining optimal health. By adopting a diet rich in whole, plant-based foods, minimizing the intake of ultra-processed products, practicing mindful eating, engaging in regular physical activity, and ensuring adequate sleep, individuals can significantly enhance their healthspan and quality of life.

Notable Quotes:

• Dr. William Li at [12:56]:
  "There's so much that's connected to the gut, what we eat, and our mood and our brain health and our brain function."

• Dr. William Li at [23:36]:
  "There are 722,000 people who are centenarians living in the world today. That's a lot more than most people suspect."

• Dr. William Li at [25:10]:
  "There are four bacteria that stand out in people that live to a hundred and beyond."

• Dr. William Li at [34:02]:
  "Pomegranate is really good. It's got bioactives like ellagitannins that actually help your gut nurture Akkermansia."

• Dr. William Li at [55:10]:
  "Ultra-processed foods with all these artificial things are like sending in hooligans to a concert hall, kicking over all the instruments."

• Dr. William Li at [60:49]:
  "Eat slowly and stop before you're full, you're satisfied."

• Dr. William Li at [74:57]:
  "Mental wellness and physical wellness are interconnected through the gut microbiome."

Resources and Further Reading

• Dr. William Li’s YouTube Channel: DrWilliamLee
  Regular updates and in-depth discussions on gut health and longevity.

• Books by Dr. William Li:

  • Eat to Beat Disease
  • Eat to Beat Aging

• Supplements Mentioned:

  • Probiotics: Lactobacillus reuteri, Akkermansia
  • Vitamin D and Omega-3 Supplements

For a deeper understanding and additional tips, listeners are encouraged to explore Dr. Li’s books and YouTube content.

Live Longer, Live Well
By integrating the scientific insights shared by Dr. William Li, individuals can take actionable steps towards enhancing their gut health, preventing diseases, and achieving a longer, more fulfilling life.