How To Use Food As Medicine: Insights from My Conversation with Dr. William Li
“Goldilocks zone is that perfect zone for health defense where our body knows how to titrate the food just to give us what we need. It gets rid of anything that’s extra, so we only have that perfect amount. Food can do this in a way that drugs can’t. Foods are our kinder, gentler way of helping our body keep balance.”
– Dr. William Li, world-renowned physician and Harvard scientist
Have you ever wondered how your body knows exactly what it needs to stay healthy? It fights off infections, repairs itself, and keeps everything running smoothly, often without us even noticing.
If you’ve ever struggled to find a balance between loving your food and loving your health, this is for YOU.
In my conversation with Dr. William Li, he explains how the food we eat plays a huge role in this process. Unlike medicines, food works with the body naturally, helping it maintain balance without any harsh side effects.
Meet Dr. William Li
This insightful idea comes from Dr. William Li, a world-renowned physician, Harvard scientist, and New York Times bestselling author of ‘Eat To Beat Your Diet’ and ‘Eat To Beat Disease.’
Dr. Li’s research has changed how we think about food. Instead of just being fuel, he shows us how food can protect, heal, and strengthen the body.
- Dr. Li grew up in a family that combined creativity and science. His mother was an artist and pianist, while his father was a biomedical engineer.
- This unique mix inspired him to explore both the arts and sciences.
- After studying biochemistry in college, he focused his research on how blood vessels grow and how they impact health.
This field, called angiogenesis, became the foundation of much of his work.
What food can do for your body?
For years, I’ve talked about how food does more than just provide energy—it can transform our health at a deeper and cellular level. In my conversation with Dr. Li, we discussed some amazing ways food impacts our body, such as:
- Angiogenesis: Optimizing blood vessel growth for better circulation and health.
- DNA repair: Supporting the body’s ability to fix genetic damage and prevent diseases.
- Stem cell regeneration: Enhancing the body’s natural repair mechanisms.
- Gut microbiome: Nurturing the diverse ecosystem of bacteria that governs immunity, digestion, and mental health.
- Smart immune systems: Training our body to recognize and combat threats efficiently.
Before we go in-depth, let’s understand why angiogenesis is crucial to our health!
Think of it as the highways inside our bodies!
Did you know your body is packed with 60,000 miles of blood vessels?
These vessels deliver oxygen from the air we breathe and nutrients from the food we eat to every part of our body. This simple process shapes our health and how we live.
Dr. William Li explains how blood vessels are key to understanding how food can act as medicine. His journey began with his work in angiogenesis—the science of how blood vessels grow and function.
Dr. Li founded the Angiogenesis Foundation almost 30 years ago. This nonprofit helped create new treatments for diseases like cancer, diabetes, and vision loss. But Dr. Li noticed something important: creating medicines takes years, costs billions, and often fails.
This made him wonder—could food do what medicines do, but faster, cheaper, and naturally?
Dr. Li tested everyday foods in labs, just like he would test drugs. The results were surprising: over 50% of the foods tested worked as well as, or better than, some medicines. Foods like tomatoes, green tea, and herbs showed incredible health benefits.
These foods didn’t just nourish; they:
- Helped blood vessels grow or shrink when needed
- Supported healing in diabetic wounds
- Restored vision lost to diseases
For centuries, cultures have used food as medicine. Think of Ayurveda in India or Traditional Chinese Medicine. Dr. Li’s research gives these traditions scientific proof. Testing foods in modern labs showed how powerful they can be in preventing and treating diseases.
Unfortunately, the truth about food in the world of social media is different!
In today’s age of endless social media content, nutrition advice is everywhere. Some say no fruits, others claim to cut carbs entirely, and it leaves many people confused.
But here’s the thing: while bio-individuality is real (e.g., a patient with a fatty liver might need a break from fruits), blanket rules rarely make sense for everyone.
Dr. William Li shares a powerful vision: to reshape how the world views food, not just as a source of energy but as a bridge between science, history, and culture.
He stresses that knowing WHY food benefits your body changes everything. People often hear the WHAT—eat this, avoid that—but understanding WHY empowers action. When patients learn how foods support healing or prevent disease, they’re more likely to embrace these choices.
The next time you see nutrition advice online, ask yourself: is it backed by science? Does it explain the WHY?
Now, let’s explore the science behind it!
Remember we spoke about our body’s innate health defense systems? Let’s discuss how these systems work, safeguard us from illness, and enable us to heal and regenerate.
- Angiogenesis: Angiogenesis is the process of creating new blood vessels. These blood vessels carry oxygen and nutrients to different parts of your body. This system helps prevent diseases like cancer and supports healing by improving blood flow when you’re injured. Eating foods like pomegranate, green tea, and turmeric can help support healthy blood vessels.
- Stem cell regeneration: Stem cells are special cells that help your body repair and regenerate tissues. While people often think of stem cells as something you need to get through injections, our body can produce stem cells naturally. Certain foods, like dark chocolate and fruits, can help activate these cells and support healing.
- Gut microbiome: Your gut is home to trillions of bacteria that play a crucial role in your immune system, digestion, and even mental health. A balanced microbiome helps protect your body from harmful bacteria. To keep your gut healthy, try eating foods like yogurt, sauerkraut, and kimchi, which help nourish the good bacteria in your gut.
- DNA repair: Your DNA contains the instructions for how your body functions. It has built-in mechanisms to repair itself, but these can get damaged by things like stress or poor nutrition. Eating foods high in antioxidants, like berries and leafy greens, can help repair and protect your DNA from damage.
- Immunity: Your immune system fights off harmful bacteria and viruses, but it also manages inflammation. Chronic inflammation can weaken your immune system, making you more vulnerable to diseases. Anti-inflammatory foods like ginger, garlic, and fish rich in omega-3 fatty acids can help keep inflammation under control.
This is where the WHY lies! Why don’t we get sick more often? What makes us healthy in the first place? The answer lies in these five systems.
So, I asked Dr. Li, “What do you eat?” Here’s what he said!
Dr. Li doesn’t follow a specific diet. In fact, he doesn’t believe in diets at all.
Why? Because everyone’s body is different, and he thinks a one-size-fits-all diet doesn’t work for everyone. Instead, Dr. Li follows a style of eating that he calls the Mediterranean style approach, which focuses on simple, natural foods that are both nutritious and easy to incorporate into your daily routine.
He is inspired by two regions known for having some of the healthiest communities in the world: the Mediterranean and Asia. These areas aren’t just geographically different; they also have vastly different food cultures. But there’s one thing they have in common: they both follow traditional food practices that have stood the test of time.
- In the Mediterranean, whether you’re in Spain, Italy, Morocco, or Egypt, the local diet is rich in whole grains, seasonal fruits, vegetables, and healthy fats like olive oil. Even in poorer areas, people continue to eat these traditional foods, proving that healthy eating doesn’t have to be expensive.
Dr. Li highlights something important: we often overlook the value of traditional eating in favor of the latest health trends. Traditional styles of eating/cuisine are grounded in nature, and the foods people have relied on for centuries are still some of the healthiest choices available.
And, I agree with the beauty of traditional food practices!
During the pandemic, when many of us were forced to slow down and rethink our lives, I published a book with Tamannaah Bhatia, called Back to Roots. This was inspired by a visit to a village in Northern India, where I was called to evaluate the community’s health. They were experiencing kidney and liver issues, and I was asked to look into their lifestyle and nutrition.
- To my surprise, their food practices were healthier than most urban populations.
- They used simple, traditional methods like cooking with moringa leaves (a natural source of iron), iron pots, and wood fire.
The issue, it turned out, wasn’t their nutrition but their water supply.
This visit was a wake-up call. It reminded me how often we overlook the value of simplicity. Many of our wealthiest clients now mimic these traditional ways of eating, proving that the simplest foods and practices can be the healthiest.
Traditional societies across the world—from Indian villages to Mediterranean communities—don’t just focus on what they eat but also how they eat. Food isn’t consumed in a rush. It’s treated as a sacred ritual, a moment to connect with others and take a break from life’s stresses.
In these communities:
- Meals are shared with family or friends.
- People focus on the food, its preparation, and its flavors.
- Eating is a slow, mindful process, often accompanied by gratitude for the meal.
Contrast this with modern life, where meals are often eaten alone, on the go, or in front of a screen.
The result? Stress, overeating, and a disconnection from the joy of food.
We don’t need to live in a rural village to embrace these traditions. Here’s how you can bring this practice into your daily life:
- Set the table: Treat meals as a moment to pause, even if it’s just with your immediate family.
- Eat together: Make it a priority to share at least one meal a day with loved ones.
- Talk about food: Instead of discussing work or worries, focus on the meal itself. Share memories or recipes tied to the dishes.
- Slow down: Take your time to savor each bite and enjoy the moment.
Food isn’t just about nutrition; it’s about connection, mindfulness, and joy. When we eat together, we nourish not just our bodies but also our relationships and mental well-being.
Now, let’s shift gears and talk about the incredible impact food can have on deadly diseases like cancer.
While conventional treatments like chemotherapy, radiation, surgery, and immunotherapy play a vital role in cancer management, science has revealed another fascinating dimension: eating to starve cancer.
- Cancer begins when one of the body’s 40 trillion cells mutates during replication. Mistakes in DNA copying are common—about 10,000 errors occur every single day in our bodies. Most of these microscopic cancers are harmless because our body’s natural defenses keep them in check. But when these defenses falter, cancer can take hold.
One key process that cancer exploits is angiogenesis—the formation of new blood vessels. Tumors hijack this process to grow their blood supply, fueling rapid expansion. Without these blood vessels, microscopic cancers remain dormant and harmless.
So, how does food cut off the blood supply to the tumor?
Here’s where the magic of food comes in! Certain foods contain natural compounds that inhibit angiogenesis or are anti-angiogenic in nature, effectively cutting off a tumor’s blood supply and starving it. Research has identified a variety of these anti-angiogenic foods, including:
- Berries: Strawberries (ellagic acid) and blueberries (anthocyanins).
- Vegetables: Broccoli (sulforaphane) and other cruciferous vegetables.
- Fruits: Apples and peaches (chlorogenic acid).
- Teas: Green tea (catechins) and fermented teas, which also support gut health.
These foods don’t just inhibit cancer growth; they also help reduce inflammation, a key driver of tumor progression. By incorporating these into your lifestyle, you provide your body with a gentle yet powerful tool against cancer.
Here’s Dr. Li’s concept: The Goldilocks Zone of Health
A common question arises: If some foods prevent blood vessel growth, could they interfere with essential processes like healing wounds or supporting heart health? Conversely, could foods that promote blood vessel growth trigger cancer?
The answer is a no, thanks to what experts call the Goldilocks Zone.
Our body has an incredible ability to regulate itself, ensuring the right balance of blood vessel growth for different needs. Anti-angiogenic foods won’t impede necessary healing, and pro-angiogenic foods won’t fuel cancer.
Unlike synthetic drugs, which can overshoot their targets and cause side effects, foods provide a natural and gentle approach to maintaining balance.
But, there’s a powerful food that has been the subject of endless debate: Soy.
For decades, traditional Asian medicine has embraced soy as a healing food. Despite its benefits being backed by science, soy often faces unwarranted criticism, especially when linked to breast cancer.
The fear surrounding soy stems from a misunderstanding. Soy contains genistein, a plant compound known as a phytoestrogen. Years ago, some well-meaning individuals speculated that since some breast cancers are sensitive to human estrogen, soy’s phytoestrogens might act similarly and increase cancer risks. This idea quickly gained traction, despite being scientifically inaccurate.
Dr. Li shares the reality: phytoestrogens from soy are structurally different from human estrogen.
- Research shows they don’t mimic human estrogen; instead, they block it. Genistein acts like Mother Nature’s tamoxifen, a drug prescribed to block estrogen in certain breast cancer patients. This means soy could protect against breast cancer rather than contribute to it.
He highlighted a groundbreaking study published in the Journal of the American Medical Association. The Shanghai Breast Cancer Study tracked 5,000 women with breast cancer over five years. (X. O. Shu et al., “Soy Food Intake and Breast Cancer Survival,” Journal of the American Medical Association 302, no. 22 (2009):2437–2443.)
The results were astonishing:
- Women who consumed the most soy experienced a 30% lower risk of death from breast cancer.
- They also had a 30% lower risk of cancer recurrence.
The threshold for these benefits? Just 10 grams of soy protein daily — roughly equivalent to one tall glass of soy milk.
- Genistein, derived from soybeans, tofu, soy milk, and fermented soy products like tempeh, is a potent inhibitor of angiogenesis, the process through which cancer cells develop blood vessels to grow.
While soy has immense potential, it’s essential to choose non-GMO soy products.
- Genetically modified soy may interfere with your gut microbiome, a critical component of your immune system and overall health. GMO foods have also been linked to a rise in food allergies, making non-GMO options the safer and healthier choice.
If you enjoy soy, include:
- Soy milk: One glass a day is enough to reap its benefits.
- Tofu: Add it to soups, salads, or stir-fries.
- Tempeh: A fermented soy product rich in nutrients and probiotics.
If soy isn’t to your liking or you’re allergic to it, no worries — there are plenty of other plant-based options to support your health.
As vital as food is, there’s another essential pillar of a balanced lifestyle: Stress Management.
I asked Dr. Li about his strategies for managing day-to-day stress, anxiety, and tough times. Here’s what he shared:
1. Prioritize sleep: Sleep isn’t just a time of rest; it’s when our body and brain actively repair and rejuvenate. Dr. Li explained the fascinating role of the glymphatic system—a hidden sewer system in the brain that activates only during deep sleep.
- Why it matters: This system flushes out toxins accumulated throughout the day, helping us feel refreshed and reducing stress levels.
- Dr. Li’s tip: Aim for quality, restorative sleep, even if life gets busy. Every good night’s sleep is an investment in mental and physical health.
2. Mindful eating: Dr. Li views every meal as an opportunity to nourish the body and find joy.
- Key insight: He avoids eating out of habit or convenience. Instead, he seeks foods he genuinely enjoys and that support his health.
- Why healthy choices matter: If healthy options aren’t available, he prefers to skip a meal rather than compromise his body with junk food.
- Dr. Li’s ritual: He loves cooking and creates delicious, nutritious meals that are both satisfying and stress-relieving.
3. Staying physically active: Physical activity is a cornerstone of Dr. Li’s stress management toolkit.
- Why it works: Exercise boosts metabolism, regulates hormones, and improves sleep quality, creating a ripple effect on overall health.
- Dr. Li’s advice: Whether it’s a brisk walk, yoga, or hitting the gym, staying active helps burn off stress and fuels your body for the challenges ahead.
4. Maintaining social connections: Connecting with others is a powerful stress-buster. Dr. Li emphasized the value of staying in touch with loved ones.
What he does:
- Calls friends to chat, laugh, or share stories.
- Practices generosity by helping others, which brings a sense of fulfillment and reduces stress.
5. Finding your purpose: Dr. Li shared a beautiful insight: while his life is busy and stressful, he wouldn’t trade it for a slower, more relaxed existence.
- His reason: He’s energized by his mission and finds purpose in his work. This sense of fulfillment motivates him to continuously prioritize self-care and stress management.
Interestingly, Dr. Li doesn’t aim to eliminate stress. He said, “Self-care requires continuous attention, but it’s worth it.”
A final takeaway from Dr. William Li
We can love our food and love our health at the same time.
In a world where health often comes with feelings of guilt and restriction, it’s time to shift our mindset. By aligning the foods we love with those that nourish our bodies, we can create a balanced and enjoyable life.
The best part? It’s personal, and it’s different for everyone. So, let’s start embracing the joy of eating while taking care of our health—one bite at a time!
Disclaimer: The information provided in this blog is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before making changes to your lifestyle, especially if you have a medical condition, are undergoing treatment, or are taking medications.
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