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6/13 Friday Five + ETBD Course promo
Dr. Li
June 13, 2025
In partnership with
Hi friend,
Welcome to this week’s Friday Five!
This week’s picks are all about simple foods that support metabolism, gut health, and overall well-being—plus one study you’ll want to keep in mind next time you reach for yogurt.
🥕 Five underrated foods for metabolism
I recently shared a few of my go-to foods for supporting metabolism that don’t always get the spotlight—like carrots, mushrooms, beans, and even coffee. This article breaks down the science behind each one and why they’re worth adding to your plate.
🍅 Eat the MediterAsian Way
In case you missed it, I recently spotlighted 5 powerful foods from the MediterAsian diet that support fat loss—tomatoes, onions, seaweed, mushrooms, and garlic.
See the post on Instagram to learn what makes them so effective →
Ready to put them on your plate? Here are a few easy ideas:
🍽️ What’s on my plate?
 | This is one of my favorite go-to dinners. I pan-roasted chicken thighs (skin on, fat trimmed) with white beans, tomatoes, garlic, and dried chili peppers—finished with a good drizzle of extra virgin olive oil. It’s a simple dish, but it’s loaded with foods that support metabolism: white beans for fiber and gut health, garlic and olive oil for their polyphenols, tomatoes for lycopene, and chili peppers for a capsaicin kick. |
🥣 A reason to eat more yogurt
A recent study led by Harvard, found that people who regularly ate yogurt had a lower risk of developing a certain kind of colon cancer. The science points to yogurt’s effect on the gut microbiome, thanks to live bacteria like Bifidobacterium and Lactobacillus that support the integrity of the gut lining and help reduce inflammation.
For the biggest benefit, stick with plain yogurt that contains live and active cultures. (Greek yogurt is a great pick too.)
Try it with fruit and seeds, mix it into soups, or make a quick cucumber salad—simple ways to feed your body something powerful.
🥗 Want to go deeper?
From metabolism-supporting meals to powerful plant-based staples, this week’s picks highlight just how much food can do for your body.
Inside my Eat to Beat Disease Course, I take you deeper into the science—showing how everyday foods help your body repair itself, activate fat-burning brown fat, and support long-term health from within.
It’s a self-paced program designed to help you eat smarter and feel more in control of your health.
See you next week!
Dr. William Li
World-renowned physician, scientist, and author of New York Times Best Sellers: Eat To Beat Disease: The New Science of How Your Body Can Heal Itself and Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer
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