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The 5 best foods to fight cancer and lower your risk of death | Dr William Li

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Apr 23, 2026

Guest

William W. Li

Dr William Li, physician-scientist and two-time NYT bestselling author who leads the Eat to Beat Cancer initiative, joins to talk food and cancer. He highlights how inflammation, environment and ultra-processed foods tip the balance. He spotlights tomatoes, berries, apples, coffee and soy, plus the gut microbiome and simple lifestyle patterns that support the body’s natural defenses.

01:02:52

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insights

INSIGHT

10,000 Microscopic Cancers Appear Daily

Your body generates ~10,000 microscopic cancerous mutations every day as cells copy themselves.
William W. Li explains DNA copy-paste errors are inevitable across ~40 trillion cells, but most are harmless if defenses work.

insights

INSIGHT

Body Defenses Stop Most Cancers From Growing

Three body defence systems stop microscopic cancers: anti-angiogenesis, the immune system, and a healthy microenvironment.
Li highlights anti-angiogenic barriers block tumor blood supply and immune patrols remove abnormal cells before they grow.

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INSIGHT

Inflammation Fertilizes Dormant Cancer Cells

Chronic inflammation creates a fertile 'soil' that helps dormant mutated 'seed' cells sprout into tumors.
Li describes inflammatory cytokines and growth factors acting as fertilizer that boosts cancer growth and blood vessel formation.

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What cancer is and how it begins

01:36 • 5min

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Daily DNA mistakes and body defenses

06:30 • 7min

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When defenses fail and cancer grows

Inflammation as a trigger for cancer

15:02 • 9min

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Genes versus environment in cancer risk

23:40 • 2min

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Smoking, vaping and alcohol risks

25:28 • 4min

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Environmental exposures and rising young cancers

29:31 • 2min

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Diet patterns linked to cancer risk

31:48 • 1min

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Why processed meat increases cancer risk

33:06 • 4min

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Gut microbiome as a defence system

37:10 • 2min

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Grilled meats, soda and cancer evidence

39:27 • 4min

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Soy and breast cancer outcomes

43:47 • 3min

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Tomatoes, lycopene and prostate cancer

47:17 • 2min

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Apples, chlorogenic acid and inflammation

49:11 • 32sec

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Berries, anthocyanins and cancer defence

49:43 • 3min

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Coffee, tea and matcha benefits

52:50 • 3min

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Simple lifestyle rules to reduce risk

• Mentioned in 34 episodes

Eat to Beat Disease

William Li

In 'Eat to Beat Disease,' Dr. William Li presents a groundbreaking approach to health by highlighting the role of over 200 health-boosting foods in activating the body's natural defense systems. The book explains how these foods can support the body's five health defense systems: Angiogenesis, Regeneration, Microbiome, DNA Protection, and Immunity. It provides strategies for using food to transform health and prevent diseases such as cancer, diabetes, cardiovascular, neurodegenerative, and autoimmune diseases. Unlike traditional diet books, 'Eat to Beat Disease' focuses on adding healing foods to your meals rather than avoiding certain foods, making it a practical and life-changing guide to better health.

#2391

• Mentioned in 20 episodes

Eat to Beat Your Diet

Burn Fat, Heal Your Metabolism, and Live Longer

William Li

In 'Eat to Beat Your Diet', Dr. William Li introduces the new science of weight loss, revealing how healthy body fat can aid in weight loss, how metabolism at 60 can be similar to that at 20, and the benefits of yo-yo dieting and 8-hour fasting windows. The book emphasizes adding the right foods to your diet to activate fat-burning systems, reduce unhealthy body fat, and improve overall health. It includes a four-week meal plan, easy food swaps, shopping tips, and over a month of recipes. Dr. Li blends the science of molecular nutrition with Mediterranean and Asian food ways to provide a practical roadmap for long-term health and weight management.

You have around 10,000 cancer cells in your body right now, but most never become dangerous. The science suggests cancer risk is not just about genetics, but how your body responds to these cells. So what can you do, day to day, to support your body’s natural defences?

In this episode, Dr William Li, a world-renowned physician, scientist, speaker, and two-time NYT Bestselling author, explains how everyday foods can fuel cancer growth or help your body keep it under control. We explore how cancer starts, why it is part of normal biology, and explain why lifestyle and environment are more important than genetics when managing your cancer risk.

Dr Li shares simple guidance on eating patterns that support your body’s defences, including increasing plant-rich foods and reducing ultra-processed foods. He also highlights everyday habits such as staying active, supporting gut health, and limiting toxin exposure as ways to tip the balance in your favour.

If your body is already managing cancer cells every day, what small changes could help it do that job better?

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Timecodes

00:00 Intro

02:26 Almost everyone has microscopic tumours

08:15 We all have cancer right now?

10:45 Why most cancer cells stay harmless

13:40 The hidden trigger that fuels cancer growth

14:35 What makes cancer turn deadly

16:35 Cancer cells behave like seeds