Podcasts > The School of Greatness > How To Prevent & REVERSE Disease With THESE FOODS To Live Longer | Dr. William Li

How To Prevent & REVERSE Disease With THESE FOODS To Live Longer | Dr. William Li

By Lewis Howes

The School of Greatness podcast explores the fascinating connection between gut health and brain function. Dr. William Li highlights the significant impact of gut bacteria on neurological conditions like Parkinson's and Alzheimer's disease. He also shares insights from studies on centenarians, identifying key gut bacteria that may contribute to longevity.

Li provides recommendations for nurturing these beneficial bacteria through a plant-based diet rich in fiber, polyphenols, and foods like pomegranates, chili peppers, and black raspberries. The episode delves into strategies for promoting gut health, such as mindful eating, portion control, and intermittent fasting, emphasizing their potential role in disease prevention and extending lifespan.

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How To Prevent & REVERSE Disease With THESE FOODS To Live Longer | Dr. William Li

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How To Prevent & REVERSE Disease With THESE FOODS To Live Longer | Dr. William Li

1-Page Summary

Gut-brain Connection: Impact on Neurological Conditions

William Li emphasizes the gut-brain link, suggesting gut bacteria imbalances may contribute to neurodegenerative diseases like Parkinson's and Alzheimer's. Li cites research on a probiotic called Lactobacillus plantarum that shows promise for slowing Parkinson's symptoms.

Gut bacteria communicate with the immune system and brain, impacting mental wellness and brain function. Li notes Lactobacillus reuteri's anti-inflammatory effects and ability to promote [restricted term] release.

Long-Lived Individuals' Gut Microbiome and Beneficial Bacteria Cultivation

Studies on centenarians and "super-agers" identified four key gut bacteria—Odoribacter, Oscillobacter, Cristinella, and Acromantia—more abundant in long-livers. These bacteria enhance metabolism, reduce inflammation, strengthen immunity, and support longevity.

Foods like pomegranates, chili peppers, black raspberries, and resistant starches can nurture these beneficial gut bacteria.

Diet's Impact on Gut Health and Longevity

Li recommends whole, minimally processed plant-based foods to nurture gut health. Fiber and polyphenols in plants feed gut bacteria, reducing disease risk.

Moderation is key—even healthy foods shouldn't be overeaten. Ultra-processed foods may contain microplastics and lack nutrients, leading to overconsumption.

Li suggests mindful eating, portion control, and occasional fasting strategies like skipping breakfast to promote gut health and longevity.

1-Page Summary

Additional Materials

Counterarguments

  • While there is evidence suggesting a connection between gut bacteria and neurological conditions, the causality and mechanisms are not fully understood, and more research is needed to confirm these links.
  • The effectiveness of Lactobacillus plantarum for Parkinson's disease is based on preliminary research, and larger, more rigorous clinical trials are necessary to establish its therapeutic potential.
  • The role of gut bacteria in mental wellness and brain function is complex, and while there is promising research, it is not yet a well-established scientific fact that specific probiotics can have a significant impact on these areas.
  • The anti-inflammatory effects and [restricted term] release associated with Lactobacillus reuteri are based on limited studies, and the generalizability of these findings to the broader population requires further investigation.
  • The presence of certain gut bacteria in long-lived individuals does not necessarily imply causation; these bacteria could be a result of other factors that contribute to longevity.
  • The recommendation to consume specific foods to nurture beneficial gut bacteria is based on associations and may not have the same effect in every individual due to the unique composition of each person's microbiome.
  • The emphasis on whole, minimally processed plant-based foods may not consider individual dietary needs, cultural food practices, and the potential benefits of a more varied diet that includes animal products.
  • The advice on moderation and avoiding overconsumption of even healthy foods is sensible, but individual nutritional requirements can vary greatly, and some people may require higher intakes of certain foods.
  • The claim that ultra-processed foods may contain microplastics is a concern, but the health implications of microplastics in food are not yet fully understood and require further research.
  • Mindful eating and fasting strategies like skipping breakfast can be beneficial for some, but they may not be suitable for everyone, and some individuals may require a more regular eating pattern to meet their energy and nutritional needs.

Actionables

  • You can create a "gut-friendly" spice mix using ingredients like turmeric, ginger, and cinnamon to season your meals, which may help nurture beneficial gut bacteria. By incorporating these spices into your daily cooking, you're adding flavor without the need for processed additives, and these spices have been associated with anti-inflammatory properties that could support gut health.
  • Start a "plant diversity challenge" where you aim to include a new plant-based food in your diet each week, focusing on variety to provide a broad spectrum of fibers and polyphenols. This could be as simple as trying a new type of bean, a different whole grain, or an exotic vegetable. The goal is to naturally increase the diversity of your gut microbiota through a varied diet.
  • Implement a "mindful snack swap" by replacing one processed snack with a whole food option daily, such as a piece of fruit, a handful of nuts, or homemade vegetable chips. This practice encourages you to be more conscious of your snacking habits and helps reduce the intake of ultra-processed foods that may negatively impact gut health.

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How To Prevent & REVERSE Disease With THESE FOODS To Live Longer | Dr. William Li

Gut-brain Connection: Impact on Neurological Conditions

Dr. Lee and William Li delve into how the gut microbiome is connected to brain function, suggesting a significant relationship between gut health and neurodegenerative diseases.

Research Suggests the Gut Microbiome Influences Brain Health and Disorders Like Alzheimer's and Parkinson's

William Li emphasizes the importance of gut health in overall well-being, specifically its connection to the brain. Li discusses the gut-brain axis, stating that issues with gut bacteria may be a common factor in diseases such as Parkinson's and Alzheimer's. He suggests this could be an overlooked aspect crucial for understanding these conditions. Li also notes that scientific advancements now allow for more in-depth exploration of the connection between the gut and brain health.

Gut Bacteria Tied To Better Cognitive Function In Parkinson's

Li mentions research on a probiotic called lactobacillus plantarum (specifically the strain PS128) that has shown promise in slowing down the symptoms of Parkinson's disease, indicating its potential impact on the brain.

Gut-brain Axis: A Complex, Bidirectional Pathway Where Gut Signals Impact the Brain and Vice Versa, Through Mechanisms Like Neurotransmitter and Immune Regulation

Gut bacteria, Li points out, can communicate with our immune system and brain, impacting healing mechanisms and overall health. He explains that the bacteria Lactobacillus reuteri has anti-inflammatory properties and can improve the immune system while affecting the brain to release [restricted term], a hormone associated with happiness and bonding.

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Gut-brain Connection: Impact on Neurological Conditions

Additional Materials

Counterarguments

  • The gut-brain connection is an emerging field, and while there is promising research, it is still not fully understood; more robust, large-scale, and long-term studies are needed to establish causation rather than just correlation.
  • The effectiveness of specific probiotics, such as lactobacillus plantarum (strain PS128), in treating or slowing down symptoms of Parkinson's disease may not be consistent across all patients due to individual differences in gut microbiota composition.
  • While gut bacteria may influence brain health, it is one of many factors, and focusing too much on the gut-brain axis might oversimplify the complexity of neurological conditions.
  • The role of lactobacillus reuteri in improving the immune system and affecting brain chemistry is not yet fully established, and its impact may vary widely among different individuals.
  • The idea that addressing gut microbiome imbalances can support mental and neurological health is promising but should not overshadow the importance of established treatments and therapies.
  • The suggestion that traditional approaches to Alzheimer's have not made substantial progress could be seen as dismissive of the advancements in understanding the pathophysiology of the disease and t ...

Actionables

  • You can start a "Gut Diary" to track your dietary habits and any corresponding changes in mood or cognitive function. By noting down what you eat, how you feel afterward, and any symptoms you experience, you'll be able to identify patterns that may suggest a link between your gut health and brain function. For example, if you notice you're feeling unusually foggy or down after consuming certain foods, it might be worth exploring whether these have an impact on your gut microbiome.
  • Experiment with homemade fermented foods to potentially enhance your gut microbiome. Fermenting vegetables like cabbage to make sauerkraut or kimchi at home can introduce beneficial bacteria into your diet. The process is simple: shred the vegetables, mix with salt, and let them ferment in a jar for several days. Including these in your meals could support a healthier gut-brain axis.
  • Engage ...

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How To Prevent & REVERSE Disease With THESE FOODS To Live Longer | Dr. William Li

Long-Lived Individuals' Gut Microbiome and Beneficial Bacteria Cultivation

Centenarian and "Super-Ager" Studies Identify Four Key Gut Bacteria

Centenarians, people who live to or beyond 100 years old, and "super-agers" have caught the attention of scientists studying the gut microbiome. William Li mentions a research study from Italy observing super-agers—who live to 114-115 years old—to identify whether specific bacteria were more prevalent in their gut microbiome compared to those who lived significantly shorter lives. The studies found that there are four standout bacteria—Odoribacter, Oscillobacter, Cristinella, and Acromantia—that are present in larger amounts in the microbiomes of centenarians.

Key Bacteria in Metabolism, Immunity, and Longevity

These key bacteria are not only more abundant in long-livers but are also instrumental in critical body functions. Acromantia, which has gained recognition for its link to successful cancer treatment, particularly under immunotherapy, plays a pivotal role in effective immune system communication. Odoribacter, Oscillobacter, Cristinella, and Acromantia have been found to enhance metabolism, reduce inflammation, strengthen immunity, aid in cholesterol regulation, and support brain health.

Foods That Advise Longevity-Associated Bacteria

Foods such as pomegranates, chili peppers, and black raspberries are beneficial for nurturing desirable gut bacteria, especially Acromantia. Similarly, resistant starches, present in naturally occurring foods like green bananas and plantains, and created through processes like roasting and refrigerating potatoes, can promote the growth of bacteria common in ultra-agers.

Diverse Gut Microbiome: Diet and Lifestyle Support Lifespan and Healthspan

A diversified gut microbiome achieved through particular diet and lifestyle choices seems to be central to elongating both lifespan and healthspan.

Strategies For Gut Health

Implementing simple diet and lifestyle alterations can nurture benefi ...

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Long-Lived Individuals' Gut Microbiome and Beneficial Bacteria Cultivation

Additional Materials

Counterarguments

  • The correlation between the presence of specific gut bacteria and longevity does not necessarily imply causation; other factors may contribute to the long lives of centenarians and super-agers.
  • While certain bacteria have been identified in the gut microbiomes of long-livers, it is not clear if these bacteria are a cause or a result of their longevity.
  • The effectiveness of specific foods in promoting the growth of beneficial bacteria may vary from person to person due to individual differences in gut microbiome composition.
  • The link between Acromantia and successful cancer treatment may be more complex than presented, and further research is needed to understand the mechanisms and potential limitations of this association.
  • The impact of probiotics on health is still a subject of scientific debate, and not all studies have found probiotics to be effective in improving health outcomes.
  • Recommendations for diet and lifestyle changes based on gut microbiome research may be premature, as the field is ...

Actionables

  • You can create a "gut-friendly" spice mix using herbs and spices that are not commonly associated with gut health to diversify your dietary intake. Experiment with a blend of turmeric, fennel seeds, and ginger, which are known for their anti-inflammatory properties and potential to support a healthy gut. Use this mix to season your meals, aiming to incorporate it into at least one dish per day to potentially foster a more diverse microbiome.
  • Start a "gut diary" to track your body's responses to different foods and identify what might be nurturing or disrupting your gut bacteria. Note down everything you eat, how you feel afterward, and any changes in your digestion or overall health. Over time, this can help you pinpoint which foods are your personal gut allies, allowing you to tailor your diet more effectively towards nurturing beneficial bacteria.
  • Engage in a weekly "kitchen lab" session where you ferment yo ...

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How To Prevent & REVERSE Disease With THESE FOODS To Live Longer | Dr. William Li

Diet's Impact on Gut Health and Longevity: Processed Vs. Whole Foods

William Li and Lewis Howes engage in a discussion about the connection between diet, gut health, and longevity, emphasizing the benefits of whole, minimally processed foods and the hazards of overconsumption of ultra-processed foods.

Whole, Minimally Processed Foods Support Gut Microbiome

Li stresses the importance of choosing whole, plant-based foods for maintaining optimal health. He recommends buying whole and fresh foods, cooking them yourself, and eating a plant-based diet to assure the least amount of processing. This attention to diet quality, Li suggests, is analogous to using good fuel for better performance in a vehicle.

Lewis Howes echoes this sentiment, mentioning that he feels satisfied when eating whole foods, which implies a positive effect on gut health and mental cognition. The benefits of minimally processed foods are also hinted at through the reference to sourdough bread and Parmesan Reggiano cheese, which contain lactobacillus reuteri and offer health benefits if not overconsumed.

Fiber and Polyphenols in Plants Nourish Gut Bacteria

Li highlights that when you consume whole foods rich in dietary fiber and polyphenols, the body immediately extracts these compounds, which have a range of health benefits. Dietary fiber, in particular, is crucial as it feeds the gut microbiome and is associated with a reduced risk of diseases like dementia, diabetes, and cancer. In fact, eating one Kiwi, for example, starts to proliferate healthy gut bacteria within the first day.

Moderation Is Key With Less Healthy Foods as Occasional Indulgence Won't Harm Long-Term, but Habitual Overconsumption Can Affect Gut Health and Longevity

Li advises against overeating even healthy foods and emphasizes the importance of moderation. Ultra-processed foods, on the other hand, do not prompt the same satiety signals as whole foods, potentially leading to overconsumption and various health issues. These foods may contain microplastics due to their processing, which can further impact health negatively, although the full effects are not yet known.

Mindful Eating and Portion Control Prevent Overeating and Gut Impacts

Howes shares that he never feels full when consuming ultra-processed ...

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Diet's Impact on Gut Health and Longevity: Processed Vs. Whole Foods

Additional Materials

Counterarguments

  • While whole, plant-based foods are generally beneficial for gut health, some individuals may have specific dietary needs or restrictions that make it difficult to consume a plant-based diet exclusively.
  • The benefits of minimally processed foods for mental cognition are not universally experienced; individual responses can vary based on a range of factors including genetics, lifestyle, and existing health conditions.
  • Dietary fiber and polyphenols are indeed beneficial, but some individuals may have conditions such as Irritable Bowel Syndrome (IBS) that require a low-fiber diet to manage symptoms.
  • Moderation is important, but the concept can be subjective and challenging to define, as it varies greatly from person to person.
  • Not all ultra-processed foods are equally harmful, and some may be fortified with vitamins and minerals that can be beneficial in certain contexts, such as food scarcity or specific nutrient deficiencies.
  • Mindful eating and portion control are useful strategies, but they may not address underlying psychological or p ...

Actionables

  • Create a "gut-friendly" recipe swap club with friends to explore and share dishes rich in dietary fiber and polyphenols. By exchanging recipes and cooking experiences, you'll expand your repertoire of whole, plant-based meals, making it easier to incorporate them into your daily diet. For example, you might trade a quinoa and black bean salad recipe for a friend's roasted Brussels sprouts with walnuts, both offering a variety of nutrients that support gut health.
  • Use a portion control plate for meals to visually manage serving sizes and prevent overeating. These plates are typically divided into sections that guide you on how much vegetables, grains, and protein to put on your plate, aligning with the concept of moderation. For instance, you could use a plate with sections that help you ensure half of your meal is made up of vegetables, a quarter with whole grains, and the remaining quarter with plant-based proteins.
  • Experiment with ...

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