Eat to Beat Disease: The New Science of How Your Body Can Heal Itself
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- Create Date：2022-03-30 00:21:36
- Update Date：2025-09-06
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- Author：William W. Li
- ISBN：1538714620
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Summary
NEW YORK TIMES BESTSELLER
Is your diet feeding or defeating disease？
Forget everything you think you know about your body and food， and discover the new science of how the body heals itself。 Learn how to identify the strategies and the dosages for using food to transform your resilience and health in EAT TO BEAT DISEASE。
We have radically underestimated our body's power to transform and restore our health。 Pioneering physician scientist， Dr。 William Li， empowers readers by showing them the evidence behind over 200 health-boosting foods that can starve cancer， reduce your risk of dementia， and beat dozens of avoidable diseases。 EAT TO BEAT DISEASE isn't about what foods to avoid， but rather is a life-changing guide to the hundreds of healing foods to add to your meals that support the body's defense systems， including:
Plums
Cinnamon
Jasmine tea
Red wine and beer
Black Beans
San Marzano tomatoes
Olive oil
Pacific oysters
Cheeses like Jarlsberg， Camembert and cheddar
Sourdough bread
The book's plan shows you how to integrate the foods you already love into any diet or health plan to activate your body's health defense systems-Angiogenesis， Regeneration， Microbiome， DNA Protection， and Immunity-to fight cancer， diabetes， cardiovascular， neurodegenerative， and autoimmune diseases， and other debilitating conditions。
Both informative and practical， EAT TO BEAT DISEASE explains the science of healing and prevention， the strategies for using food to actively transform health， and points the science of well-being and disease prevention in an exhilarating new direction。
Is your diet feeding or defeating disease？
Forget everything you think you know about your body and food， and discover the new science of how the body heals itself。 Learn how to identify the strategies and the dosages for using food to transform your resilience and health in EAT TO BEAT DISEASE。
We have radically underestimated our body's power to transform and restore our health。 Pioneering physician scientist， Dr。 William Li， empowers readers by showing them the evidence behind over 200 health-boosting foods that can starve cancer， reduce your risk of dementia， and beat dozens of avoidable diseases。 EAT TO BEAT DISEASE isn't about what foods to avoid， but rather is a life-changing guide to the hundreds of healing foods to add to your meals that support the body's defense systems， including:
Plums
Cinnamon
Jasmine tea
Red wine and beer
Black Beans
San Marzano tomatoes
Olive oil
Pacific oysters
Cheeses like Jarlsberg， Camembert and cheddar
Sourdough bread
The book's plan shows you how to integrate the foods you already love into any diet or health plan to activate your body's health defense systems-Angiogenesis， Regeneration， Microbiome， DNA Protection， and Immunity-to fight cancer， diabetes， cardiovascular， neurodegenerative， and autoimmune diseases， and other debilitating conditions。
Both informative and practical， EAT TO BEAT DISEASE explains the science of healing and prevention， the strategies for using food to actively transform health， and points the science of well-being and disease prevention in an exhilarating new direction。
Reviews
Räech Parra
，
Claro， concreto， conciso， realmente le crees que quiera ayudarte。 No sientes que quiere venderte algo。Enseña y me dieron ganas de seguir sus recomendaciones。 Hay que leerlo varias veces！
Christopher
，
Eye opener！ At first i thouhgt this book Will be long hours of abstracto science - surprise to me this is a book to keep near the kitchen to ensure you meet your dayli goals， as an athlete， as a person fighting obesity or any disease。
Mahesh Sharma
，
In the post-pandemic world， besides many nasty things， one thing essentially has changed is the concept of immunity and eating habits。 The book is really well researched and guides us through the use of Soya and Broccoli （cancer）， cocoa， tofu， nuts， olive oil， berries etc。 A real refreshing read。
Michael Hirsch
，
To much reliance on small studies， but still pretty good
Ayn Nys
，
This book has valuable information， but I was frustrated with two aspects of it。 One， I think it is just too long。 It goes on and on about the disease aspect of it， which may be appealing to people in the medical field， but the average reader who just wants to improve their reading habits will， like me， be frustrated with that。 Two， like just about any book on this matter， the info it gives （yes， supported by studies） conflicts with info found in other books about the subject （yes， also supporte This book has valuable information， but I was frustrated with two aspects of it。 One， I think it is just too long。 It goes on and on about the disease aspect of it， which may be appealing to people in the medical field， but the average reader who just wants to improve their reading habits will， like me， be frustrated with that。 Two， like just about any book on this matter， the info it gives （yes， supported by studies） conflicts with info found in other books about the subject （yes， also supported by studies）。 This book claims that soy， cheese， beer， and certain types of bread are all disease fighters--thankfully， there is a long list of food so I do not necessarily *have* to only choose foods that I am wary of。I think most readers should just go to part three of the book and see parts one and two as reference materials。 Like they say in twelve step programs: take what works for you and leave the rest behind （I have felt like I have had to do this with just about any kind of nutritional advice--so much of it is suspect）。 Thankfully， this book does help its readers use its advice in very flexible ways， but it does take some time and forethought to implement。 。。。more
Kathy
，
This author was first brought to my attention through his discussion of this topic on Lewis Howes' The School of Greatness podcast。 Dr。 Li is an impressive and gifted man: he is very intelligent， insatiably curious， and quite skilled at presenting and explaining very complex information in an easy-to-understand manner。After watching the podcast， I wanted to know more， and read his book。 I wasn't surprised to find it very readable and meticulously researched。 The idea of food as medicine has been This author was first brought to my attention through his discussion of this topic on Lewis Howes' The School of Greatness podcast。 Dr。 Li is an impressive and gifted man: he is very intelligent， insatiably curious， and quite skilled at presenting and explaining very complex information in an easy-to-understand manner。After watching the podcast， I wanted to know more， and read his book。 I wasn't surprised to find it very readable and meticulously researched。 The idea of food as medicine has been around for some time， but the studies in which Dr。 Li took part and the conclusions reached through them cause me to wonder why the idea is not more in the forefront of our thinking and our lives。He discusses the bodies five defense systems as well as the foods that enhance or disrupt each。 One of the more helpful takeaways from the book is his 5X5X5 chart to ensure that you are eating foods to help， prevent， and heal。A fascinating read that is quite well done。 I recommend it highly！ 。。。more
Mary
，
The best part of this book was the explanation about how foods affect the various ways our immune system works。 However， there were too many studies， mostly on mice or just too narrow in range， mentioned and just distracted form the narrative。 The second half of the book should be called "Eating for Dummies"。 I know this book is aimed at a very unhealthy American audience， but do they really need an explanation of every type of kitchen tool？ Li also allows for too much sugar， even making dessert The best part of this book was the explanation about how foods affect the various ways our immune system works。 However， there were too many studies， mostly on mice or just too narrow in range， mentioned and just distracted form the narrative。 The second half of the book should be called "Eating for Dummies"。 I know this book is aimed at a very unhealthy American audience， but do they really need an explanation of every type of kitchen tool？ Li also allows for too much sugar， even making dessert one of the 5 times to eat each day！！！！！ He mentions fasting， but based on the research I've done and that he briefly mentions， he should put more emphasis on it。 The basic message of this book is to eat a Mediterranean diet with some healthy Asian items， particularly fermented foods， thrown in and eat a lot of variety。 。。。more
Erika
，
High sugar environment is detrimental to stem cells。 30% of your gut bacteria from breast milk L。 Rooteri for microbiota Periods of fasting can be very good for health。 Eating 1-2 cups of broccoli per week for non-Hodgkin lymphoma Eat a stone fruit 2/dayPeople who eat seafood live longer Using artificial sweeteners harm in the long run。 Cause an overgrown of E。 Coli and are detrimental to sugar processing in gut Eat whole food rather than juice or supplements Kiwi good for DNA repair and microbi High sugar environment is detrimental to stem cells。 30% of your gut bacteria from breast milk L。 Rooteri for microbiota Periods of fasting can be very good for health。 Eating 1-2 cups of broccoli per week for non-Hodgkin lymphoma Eat a stone fruit 2/dayPeople who eat seafood live longer Using artificial sweeteners harm in the long run。 Cause an overgrown of E。 Coli and are detrimental to sugar processing in gut Eat whole food rather than juice or supplements Kiwi good for DNA repair and microbiota Lycopene protects against sun damage - guava， tomatoes， watermelon， pink grapefruitCoffee lengthens telemears， which normally shorten with age。 。。。more
Frank Theising
，
It should be no surprise that the modern western diet， high in fast food， processed foods， sugary drinks， red meat， and saturated fats is incredibly unhealthy。 Mediterranean or eastern diets high in fish， legumes， nuts， olive oil， fruits， and vegetables produces significantly better health outcomes for the populations that eat them。 In Eat to Beat Disease， Dr。 William Li covers findings from studies around the world that show how certain types of foods produce benefits to one of your body’s five It should be no surprise that the modern western diet， high in fast food， processed foods， sugary drinks， red meat， and saturated fats is incredibly unhealthy。 Mediterranean or eastern diets high in fish， legumes， nuts， olive oil， fruits， and vegetables produces significantly better health outcomes for the populations that eat them。 In Eat to Beat Disease， Dr。 William Li covers findings from studies around the world that show how certain types of foods produce benefits to one of your body’s five major health defense systems and how they can help your body combat a host of diseases。The first part of the book covers the five major health defense systems， how they function， and what happens when their internal balance is thrown off。 I really enjoyed this section。 The mind-boggling complexity and functionality of the human body （at the cellular and microscopic/DNA level） never ceases to blow me away and the author does a good job explain how it all works。 The second part of the book covers the various foods that benefit one or more of these five systems。 This part was good， but does tend to get a bit repetitive as a result of the way the book was structured。 The final portion of the book lays out a roadmap for how to incorporate more of these foods into your own eating patterns complete with health questionnaires and example meal plans。 I understand why this last section was included （few people probably change their eating habits after reading a book， so they need their hand held in how to do it， but I just didn’t get much out of the last third of the book and could have skipped it entirely。 Overall， I learned a lot and will be making a concerted effort to incorporate more of the foods below into my diet on a routine basis。 Solid 3 stars。What follows are my notes on the book:The body has five health defense systems:1）tAngiogenesis2）tRegeneration 3）tMicrobiome 4）tDNA protection 5）tImmunity Angiogenesis is the process of blood vessel formation （for example during pregnancy， healing wounds， or just supplying blood to new tissue when you get fat）。 Everybody has microscopic tumors as a result of mistakes during millions of cell divisions。 Most of these tumors don’t invade organs and the body’s natural angiogenesis disrupters starve them of blood。 Sometimes however they overwhelm the body’s defenses and when new blood vessels feed them they grow exponentially and they metastasize by spreading to other organs through your blood。 Conditions effected by excessive angiogenesis: macular degeneration， Alzheimer’s， various cancers， diabetes， endometriosis， obesity， rheumatoid arthritis。 Conditions effected by insufficient angiogenesis: alopecia， erectile dysfunction， heart disease， neuropathy， ulcers。 Regeneration: stem cells play a key role in health by repairing and replacing dead or worn out cells throughout your body。 Smoking， air pollution， alcohol， high blood sugar， and diabetes reduce the number and effectiveness of stem cells。 Microbiome: your body is an ecosystem for 36 trillion bacteria （mostly beneficial）。 A healthy and diverse microbiome is linked to all kinds of positive health outcomes。 Bacteria in the gut perform vital functions including synthesizing vitamins and other nutrients as well as breaking down toxins， complex carbohydrates， and fiber。DNA protection: your body’s genetic code for replicating and repairing mistakes。 Radiation （including from the sun） damages DNA。 The food we eat plays a critical role in fueling those processes。 Telomeres are repetitive sequences of non-coding DNA that protect the chromosome from damage。 As we age they get shorter and eventually prevent cells from dividing any more。 Certain foods have been show to accelerate or slow the shortening of telomeres。The Immune system consists of two parts: the innate and adaptive systems。 The innate system is the initial firefighter response that attacks intruders and produces other physiological responses like swelling to prevent their spread。 The adaptive system， with their various kinds of B and T cells that detect foreign pathogens and then build antibodies to target them。 The adaptive system is what creates immunological memory to protect against reoccurrence of a known pathogen。 Certain foods help to keep our angiogenesis system in homeostasis and contain anti-angiogenesis bio-actives:-tSoy beans and soy products （milk， sauce， etc）-tTea-tBroccoli -tTomatoes -tKale-tBerries （blue， straw， rasp， crab， etc）-tStone fruit （peaches， apricots， plums， etc）-tSeafood （clams， tuna， salmon， halibut， sea bass， lobster， oysters， crab， shrimp， cod）-tChicken thighs-tRed wine-tBeer-tCheese-tOlive oil -tTree Nuts （walnuts， cashews， pecans， almonds， etc）-tBeans -tDark chocolate （cacao）Angiogenesis stimulating foods:-tGrains and seeds （barley， sunflower， sesame， chia， etc）Stem cell boosting: -tTea-tBerries-tCoffee-tBeer-tDark chocolate-tGrapes-tKale-tMangoes-tPeaches and plums-tPeanuts-tWhole grains -tGreen beans-tRed wine-tSpinachCancer cell killing foods:-tApple-tBerries-tCarrots-tCoffee-tDark chocolate -tOlive oil -tPlums-tPomegranate -tPurple potatoes -tWalnutsFeeding our microbiome:-tSauerkraut-tKimchi-tCheese-tYogurt-tSourdough -tPumpernickel -tKiwi-tWalnuts-tDark chocolate -tBeans-tMushrooms -tPomegranate juice Key foods for effective DNA processes:-tBroccoli -tClams-tKiwi-tMixed berry juice-tOranges-tOysters and Ouster sauce-tTomato-tTuna-tWatermelon DNA repair foods:-tCarrots-tKiwi-tTunaInfluences epigenetics:-tBroccoli -tCoffee-tTea-tKale-tPeppermint -tRosemary-tSage-tThyme-tSoyTelomere lengthening foods:-tAlmonds-tCashews-tChestnuts-tCoffee-tTea-tPeanut Butter-tPecans-tPistachios-tWalnuts Immunity boosting foods:-tMushrooms -tGarlic -tExtra virgin olive oil -tEllagic acid （blackberries， walnuts）-tCranberry juice -tBlueberries Immune calming foods:-tBroccoli -tCherry tomatoes -tGrapefruit-tTea-tOranges-tStrawberries 。。。more
Didu - reading in the mountains
，
Oh yes， 10/10！
Sheila
，
This fascinating book--full of scientific facts about food and your body--will have you running to the grocery store instead of ordering a bunch of high priced supplements。 It's upbeat， emphasizing what you can do to build your natural immunity against chronic and deadly diseases。 Fortunately， he is NOT anti-vax。 For example， he points out that the smallpox vaccination worked by stimulating our natural immune system。 He does not say， "Don't get vaccinated， don't listen to your doctor， just buy m This fascinating book--full of scientific facts about food and your body--will have you running to the grocery store instead of ordering a bunch of high priced supplements。 It's upbeat， emphasizing what you can do to build your natural immunity against chronic and deadly diseases。 Fortunately， he is NOT anti-vax。 For example， he points out that the smallpox vaccination worked by stimulating our natural immune system。 He does not say， "Don't get vaccinated， don't listen to your doctor， just buy my book and eat these foods。" Smallpox killed 300 MILLION people in the 20th century。 Remember: COVID， the plague of the 21st century， is not over yet。To be "scientific，" Li only recommends foods that have been subjected to studies， that you can find in PubMed， the National Institute of Health database。 Of course， he can't cover all foods， and there are lots of foods and herbs that did not make it onto his list but are still extremely valuable。I highly recommend you read it with The Better Brain Solution: How to Start Now--at Any Age--to Reverse and Prevent Insulin Resistance of the Brain， Sharpen Cognitive Function， and Avoid Memory Loss by Steven Masley。 Both Li and Masley are MD's。 。。。more
Charles Anderson
，
The first section about the body's healing abilities is very informative， the latter sections though are too long， consisting of long lists of foods and the studies that show how useful they are。 In addition， many of the studies have small numbers of participants， or were conducted on animals， so their validity is questionable。All that said， the reader is provided with a long list of foods that should keep you healthy， and this one will certainly be bringing many of them into his diet。 The first section about the body's healing abilities is very informative， the latter sections though are too long， consisting of long lists of foods and the studies that show how useful they are。 In addition， many of the studies have small numbers of participants， or were conducted on animals， so their validity is questionable。All that said， the reader is provided with a long list of foods that should keep you healthy， and this one will certainly be bringing many of them into his diet。 。。。more
Lois
，
Enjoyed reading this book so much。 Always love learning more about food and its health benefits， but also found it so interesting reading about the processes in the body， and how specific foods effect each of those processes。 Easy to read and understand for such a sometimes complex topic。
Maggie DeBoard
，
Extremely informative。 The first half is very slow and full of big scientific terms but it is very educational。 The second half we here they start talking about different foods and how they affect you gets a lot more interesting and easy to read。 Teaches you a lot and based on actual scientific studies。
Ginger Bensman
，
I found so much useful and riveting information in this book。 Dr。 Li explains the five defense systems our bodies employ to protect our health （Angiogenesis， Regeneration， the Microbiome， DNA Protection， and Immunity）， and gives us the lowdown on the latest research about foods that support and strengthen each of these systems。 The information is fascinating， and he includes helpful lists of protective foods and strategies to help the reader understand and use the information。 I haven't tried a I found so much useful and riveting information in this book。 Dr。 Li explains the five defense systems our bodies employ to protect our health （Angiogenesis， Regeneration， the Microbiome， DNA Protection， and Immunity）， and gives us the lowdown on the latest research about foods that support and strengthen each of these systems。 The information is fascinating， and he includes helpful lists of protective foods and strategies to help the reader understand and use the information。 I haven't tried any of the recipes in the back of the book yet， but I will--they look delicious。 。。。more
Coralie Rimaud
，
- gave practical advice on how to implement health conscious decisions regarding food - precise science explanation- complex information but was well written which made it easy to understand
Anna
，
Not bad！ Picked this up randomly somewhere， thankfully I'm not sickly （only curious） but this is a book about eating healthier in general for everyone。 It's a nice book if you're interested in what certain foods can do for your body。 I like that it doesn't restrict your lifestyle and has a positive vibe too。 It's useful when you already eat decently and just want to fine tune your diet a bit to your needs and personal preferences。 It might be hard for people with less healthy lifestyles to reall Not bad！ Picked this up randomly somewhere， thankfully I'm not sickly （only curious） but this is a book about eating healthier in general for everyone。 It's a nice book if you're interested in what certain foods can do for your body。 I like that it doesn't restrict your lifestyle and has a positive vibe too。 It's useful when you already eat decently and just want to fine tune your diet a bit to your needs and personal preferences。 It might be hard for people with less healthy lifestyles to really implement into their lives， because there are a lot of foods listed they probably haven't eaten before。Another note: I never take food science studies too seriously， there is so much convenient research and crap among them， relying often more on correlation than causation or problematic methods。 Take any food study or advice with a grain of salt， not as though it's the holy grail。 I usually don't even read books like this。 。。。more
Zhuo Zhang
，
Good resource to understand 5 defense systems in a big picture。
Anne
，
A lot of great information about studies showing how certain foods can help our health。 But a little tedious because not much narrative。 Still easy to read though。
Stacie
，
I listened to this on audio as well as read the physical copy。 I thought the audio was fine， but you will definitely want a physical copy to see the charts and answer some of the quizzes。 His concept is that you can eat foods to help in the healing process whether it is your gut， a serious disease like cancer， or just boost your own immunity。 His advice makes sense and his program is quite easy to understand and follow。 I really learned a lot about the food we eat and how it affects our bodies。 I listened to this on audio as well as read the physical copy。 I thought the audio was fine， but you will definitely want a physical copy to see the charts and answer some of the quizzes。 His concept is that you can eat foods to help in the healing process whether it is your gut， a serious disease like cancer， or just boost your own immunity。 His advice makes sense and his program is quite easy to understand and follow。 I really learned a lot about the food we eat and how it affects our bodies。 I have shared this book with several people since reading it and I encourage others to read it as well。 。。。more
Auntie Jpeg
，
I ended up checking out the 12 CD set because both the eBook & hardcover versions have a long waiting list。 That means I had to find time to listen to this information rich book。 It has confirmed things I have learned this year about whole foods as medicine， and offered much new information。 This was a public library book-on-CD check-out， not a book purchase for me。 I have renewed once， but must return to library after hearing 8 CDs before I am allowed to check-out again。
Sheryl
，
Offers both evidence of specific food effects on our health defense systems and practical tips for how to incorporate health-activating and disease-suppressing foods into however you prefer to eat。 The studies about each food aren't the most thrilling read， but overall the book is an essential read for anyone looking to prevent certain diseases， such as Type 2 diabetes， heart disease， obesity， cancers， and more。 Offers both evidence of specific food effects on our health defense systems and practical tips for how to incorporate health-activating and disease-suppressing foods into however you prefer to eat。 The studies about each food aren't the most thrilling read， but overall the book is an essential read for anyone looking to prevent certain diseases， such as Type 2 diabetes， heart disease， obesity， cancers， and more。 。。。more
Lisa W
，
A rave review is Pending💕
Pedro000072
，
Good Info， especially the beginning of the book！， there are some chapters at the end not worthy but in general it is a good book。
Teresa
，
5X5X5Great food lists for your reference in daily diet。 Also appreciate the science behind the food/diet。
Monica
，
This is a pretty important read for any one interested in supporting their health， because it addresses the five key capabilities/systems in our body that are working constantly to defend our bodies， and help it grow and regenerate。 These are: angiogenesis， DNA， the gut microbiome， the immune system， and the stem cell/ regeneration system。I find it very beneficial to understand how each of these capabilities work to contribute to overall health， and how food can actually make a difference to sup This is a pretty important read for any one interested in supporting their health， because it addresses the five key capabilities/systems in our body that are working constantly to defend our bodies， and help it grow and regenerate。 These are: angiogenesis， DNA， the gut microbiome， the immune system， and the stem cell/ regeneration system。I find it very beneficial to understand how each of these capabilities work to contribute to overall health， and how food can actually make a difference to support and balance these five systems。 The first 30% of the book is pretty useful for me as it discusses these five defense systems detail and what they do。 The next 30% to 40% talks about the food that contribute to the well-being of each of these system， which was also pretty useful。 These are most of the foods that I know and eat， but reading this book strengthens my conviction to eat them more regularly and expand my food choices。 Although some of the foods appear again under each of the different system， and may appear repetitive， this simply points to the fact that many common foods eg green tea have multiple benefits。 The last 40% to 50% of the book is not so useful for me， as they point to kitchen equipment， how to shop ， and some recipes。 So if you manage to read half the book， that is already pretty good as the book is pretty long。Dr。 William Li offers a 5 X 5 x 5 approach to eating – simply， this means eating five foods that support of five different systems everyday。 I eat mainly plant-based whole food， so I do not have to make a 180% lifestyle change， but I am encouraged to be more deliberate in my food choices including reducing sugar （which is mainly chocolates and cookies， which I eat when I feel stressed）。Overall this is a pretty good book。 I learned about Dr Li from a YouTube video where he gave a very good and lively discussion on these 5 defense system。 。。。more
Rebecca Ann Price
，
The things I love about this book is that the information is abundant！ It’s one to buy so you can underline and highlight。 Li explains his idea of the 5x5x5 which is manageable for anyone who wants to make healthy changes but isn’t sure where to start。 Cheers to happier and healthier you！
Kari
，
Makes complete sense to me！ LOL。 I’m not sure what to really type here！ I am a MCTD warrior （mainly Lupus） and Li just takes you right down the road。 Tired of filling my body with Toxins， so focusing more and more on gut health and diet。
Dawnincognito
，
DNF because it's pretty dry and making this diet change is just too challenging for me。 DNF because it's pretty dry and making this diet change is just too challenging for me。 。。。more
Kathy
，