Eat to Beat Disease

Li discusses how diet plays a critical role in maintaining youth and vitality by stimulating the body’s regenerative capabilities. He explains that specific foods can activate stem cells, which help repair and rejuvenate tissues that have been damaged by aging or disease. Stem cells, particularly endothelial progenitor cells (EPCs), are crucial in maintaining cardiovascular health and can be recruited into the bloodstream by consuming certain foods like cocoa. Research has shown that foods rich in bioactive compounds, such as flavanols, omega-3 fatty acids, and resveratrol, have the potential to increase stem cell activity, improve blood flow, and aid tissue regeneration.

Li highlights several studies that demonstrate how these regenerative foods work, such as a trial in which patients who consumed high-flavanol cocoa experienced improved circulation and increased stem cell levels—these results were comparable to taking statins. Additionally, foods like fish oil, squid ink, and turmeric have shown remarkable abilities to protect and boost stem cells, helping mitigate damage from conditions like diabetes, cardiovascular disease, and even brain injuries. Li also points out that while stem cells can regenerate healthy tissues, certain types of stem cells, like cancer stem cells, need to be targeted and destroyed—this, too, can be achieved through diet. For example, green tea has been shown to reduce the growth of cancer stem cells. In conclusion, Li suggests that by eating a diet rich in regenerative foods, people can enhance their health, avoid disease, and slow the aging process.

Li emphasizes the critical role the gut microbiome—comprising 39 trillion bacteria—plays in overall health. This microbial community, which resides primarily in the gut, influences everything from digestion and immune function to mood and disease resistance. Li explains that feeding gut bacteria with the right foods can enhance the body’s defenses against conditions like cancer, diabetes, cardiovascular diseases, and even neurodegenerative disorders such as Alzheimer’s and Parkinson’s.

Li points out that one key bacterium, Akkermansia muciniphila, makes up only a small portion of the gut microbiome but has an outsized impact on health. It controls immune responses, improves metabolism, reduces inflammation, and even combats obesity. Akkermansia has even been linked to improved outcomes in cancer patients receiving immunotherapy treatments like checkpoint inhibitors, which harness the body’s immune system to fight cancer. Research shows that dietary choices, such as consuming pomegranate or cranberry juice, can increase levels of Akkermansia, potentially enhancing the body’s ability to respond to cancer treatment.

Li further explores how disturbances in the gut microbiome—referred to as dysbiosis—are linked to various diseases, including obesity, metabolic syndrome, inflammatory bowel disease, and cancer. Dysbiosis can weaken immune defenses, promoting disease progression. However, by choosing foods that promote healthy gut bacteria, such as fermented foods, whole grains, and plant-based diets, individuals can help reshape their microbiome and support optimal health. The chapter concludes by highlighting how everyday dietary choices have profound implications for long-term wellness, urging readers to prioritize gut health through mindful eating.

This chapter explores how the genetic code—which can be damaged by environmental factors such as pollution, toxins, UV radiation, and stress— can be protected and repaired through diet. Damaged DNA may lead to visible signs like aging or more serious effects like cancer, heart disease, or neurological conditions. However, specific foods can shield DNA from damage and even influence genetic expression through epigenetic changes.

Li explains that antioxidants, such as those found in vitamin C and various bioactive compounds, can help neutralize free radicals, which are reactive molecules that can cause oxidative stress and DNA damage. Studies have shown that consuming whole foods like oranges and mixed berry juices significantly reduces DNA damage and enhances DNA repair mechanisms. Li also emphasizes the superiority of whole foods over supplements, as the synergy of multiple bioactive compounds offers more protection than isolated nutrients.

In addition to antioxidants, Li highlights how foods can activate natural defense systems within our DNA. Certain foods not only help repair broken DNA but also switch genes on or off, influencing how they function. For example, antioxidants in fruits and vegetables and seafood rich in omega-3s protect telomeres, the protective caps on DNA strands, and this can slow down aging. Lastly, Li explains the connection between DNA damage and a wide range of diseases, including cancers, autoimmune diseases, and psychiatric conditions, showing how dietary choices can help safeguard against these threats.

Chapter 10 focuses on the relationship between diet and the immune system, focusing on how specific foods can boost or regulate immunity. Li highlights that modern immunology supports many traditional dietary remedies, like how foods like chicken soup can reduce inflammation and cycles of fasting can regenerate immune cells. The immune system plays a critical role in both fighting off external invaders and preventing diseases like cancer, which can take root when the immune system is compromised. Li discusses various conditions, such as diabetes and obesity, that weaken immunity, while also addressing autoimmune diseases in which the immune system becomes overly active, leading to chronic inflammation and tissue damage.

Li outlines how the immune system’s dual nature—innate and acquired—can be modulated by diet. He says specific foods, like mushrooms, aged garlic, and broccoli sprouts, are potent immune boosters. Mushrooms, for example, have been shown to increase antibodies in the saliva, while aged garlic enhances the proliferation of T cells and NK cells. Additionally, foods such as extra virgin olive oil, blueberries, and Concord grape juice are noted for their ability to activate and optimize immune defenses. Li also addresses the importance of calming the immune system in the case of autoimmune diseases; anti-inflammatory foods like green tea and vitamin C-rich fruits can help bring balance to the immune response.

The chapter emphasizes that the immune system can be fine-tuned through dietary choices, allowing individuals to protect themselves against a variety of diseases, including infections, cancer, and autoimmune conditions.