The 5 best foods to fight cancer and lower your risk of death | Dr William Li
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
Recommendations from this episode
In transcript order-
Organic (prompted)
Avoid heavy drinking - ethanol is a cellular toxin that damages DNA, stuns the immune system, and increases multiple cancer risks.
“Alcohol stuns the immune system
DosageRisk from heavy daily drinking (six-pack/night, multiple bottles)CaveatsOccasional beer or wine not the risk factorCertaintyexplicitstrong warning -
Avoid ultra-processed foods; consumption is linked to higher cancer risk and disease burden, including colon cancer.
“consumption of ultra processed foods is associated with a higher risk and a higher disease burden
Certaintyexplicitstrong warning -
Limit processed meats (deli meat, pepperoni, bacon) - classified by WHO as Class 1 carcinogen and associated with colon cancer.
“processed meats... considered by the World Health Organization as a Class 1 carcinogen
CaveatsDoesn't mean never eat - balance with plant foodsCertaintyexplicitstrong warning -
William Li's book discussing the body's health defense systems including immune system and gut microbiome.
“I wrote about this in my book Eat Disease
Certaintypersonal onlyoffhand mention -
Organic (prompted)
Limit frequent consumption of grilled meats; fat dripping onto flames creates toxins that accumulate on meat. Clean grills regularly.
“if you eat a lot of grilled meats continuously... toxins... accumulate on the meat
DosageOccasional is fine; avoid frequent consumptionCaveatsOnce in a while not a problemCertaintyexplicitmild caution -
Marinate grilled meats with fruit-based marinades (mango, papaya, pineapple, citrus) to neutralize some carcinogenic toxins formed during grilling.
“marinate the meat with a fruit based marinade... neutralize some of those toxins
DosageUse mango, papaya, pineapple, or citrus marinadesCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Reduce soda consumption; high consumption is associated with metabolic disease, cardiovascular disease, and cancer risk - due to additives and excess sugar.
“high consumption of soda is associated with... cancer risk
CaveatsSugar itself doesn't directly cause cancer; problem is cumulative exposure to additivesCertaintyexplicitstrong warning -
In a protocol
Eating soy (about a cup of soy milk or ~10g soy protein daily) is associated with ~30% lower breast cancer mortality and 20-30% lower recurrence risk; also beneficial for men via anti-angiogenic effects.
“women who consumed the most soy... had a 30% decreased risk of dying of their breast cancer
Dosage~1 cup soy milk/day or ~10g soy protein/dayCaveatsPhytoestrogens block, not mimic, human estrogenCertaintyexplicitstrong endorsement -
In a protocol
2-3 servings of cooked tomatoes per week associated with 30% lower prostate cancer risk; pair with olive oil to absorb lycopene.
“two to three servings of cooked tomatoes per week had a 30% decreased risk of developing prostate cancer
Dosage2-3 servings cooked tomatoes per week; combine with extra virgin olive oilCertaintyexplicitstrong endorsement -
In a protocol
Berries (blackberries, blueberries, raspberries, strawberries) contain anthocyanins that cut off blood supply to cancers and are antioxidants; raspberries are most fiber-rich.
“anthocyanins tame blood vessels... they also cut off the blood supply to cancers
Certaintyexplicitstrong endorsement -
In a protocol Alternative
Matcha is the most potent tea for cancer-fighting because you consume the whole green tea leaf, getting maximum polyphenols and fiber.
“go for matcha. Because matcha are potent tea leaves... you get the entire thing
Certaintyexplicitstrong endorsement -
Fecal microbiome transplant is an emerging approach being explored to support cancer treatment by fortifying the gut microbiome.
“I myself have taken part in helping to administer a fecal microbiome transplant in a cancer patient
CaveatsEmerging/experimental approachCertaintyspeculativeoffhand mention -
In a protocol
Eat more Mediterranean or Asian style food patterns and less American/ultra-processed food to reduce cancer risk.
“Eat more mediterranean or asian. Eat less american or ultra processed
Certaintyexplicitstrong endorsement -
In a protocol
Stay active and exercise every day - activity grooms the immune system, gut microbiome, and lowers inflammation.
“stay active and exercise... every single day
DosageDaily activity, no trainer neededCertaintyexplicitstrong endorsement -
In a protocol
Avoid microplastics by not eating or drinking from plastic containers, especially when traveling avoid plastic water bottles.
“try to avoid food in plastics, Try to avoid eating or drinking out of plastic
CaveatsCausation not fully proven but speaker won't wait for trialsCertaintyhedgedrecommendation -
Sponsor read
Zoe's gut supplement with 30+ plants including seaweed, fungi, and fibers to support gut health and energy; add one scoop daily to meals.
“Daily 30... gut supplement designed by our gut health scientists here at Zoe
DosageOne scoop per day added to mealsCaveatsContains 4g total fat per serving (from plants)Certaintyexplicitstrong endorsement