6/9 YT Roundup + ETBD June

There’s more than one type of fat in your body, and one of them may actually help you burn more fat. 

In my latest episode, you’ll learn how to activate the type of fat that supports your metabolism, reduces harmful fat, and protects your long-term health. You’ll also uncover what truly supports fat loss, without skipping breakfast or cutting out entire food groups.

Before we shed some light on fat loss, let’s see what you know...

✅ Good fat vs. harmful fat (00:58)

Not all fat is bad. White fat, visceral fat, and brown fat each play different roles in the body, but only one helps burn harmful fat. Brown fat activates a process called thermogenesis, converting energy into heat and helping lower inflammation. (If you answered brown fat in the quiz, that’s exactly right.) You can even activate it naturally through cold exposure and certain foods.

💤 Burn fat while you sleep (7:36)

Could a simple bedtime habit help you burn fat overnight? If you get 8 hours of sleep and stop eating 3 hours before bed, that’s already 11 hours of fasting. Add just 1 more hour after waking, and you’ve hit 12 hours without much effort. This natural rhythm can support fat-burning and work with your lifestyle, not against it.

☕️ Coffee’s fat-burning power (12:20)

Turns out, your morning coffee might do more than wake you up. Thanks to a polyphenol called chlorogenic acid, coffee can activate brown fat and support fat metabolism. Drinking 3 to 4 cups a day may help your body naturally burn down harmful fat stores, while still enjoying your regular breakfast.

This episode is packed with insights on metabolism, body fat, and simple daily habits that make a real difference. Watch the full breakdown:

Before I let you go...
If this episode sparked new questions or gave you a fresh way to think about fat, metabolism, or health, there’s so much more you can explore.

Inside my Eat to Beat Disease Course, we walk through the science behind how your body heals and defends itself, and how to use food to support those natural processes every day.

🧠 Want to learn how to eat for long-term health, not just short-term weight loss? Check out the full course and start building meals that help your body do what it’s designed to do.

My next course officially starts today—and I’ll be hosting live Office Hours tonight at 8pm ET to answer your questions in real time.

Join now, dive into the material today, and I’ll see you tonight.

Let’s keep the conversation going.

Love your food to love your health,

P.S. If you’ve ever wondered how your body really reacts to food...

One of the most powerful things you can do for your health is learn how your body responds to food—and Nutrisense helps you do exactly that.

Nutrisense combines 24/7 glucose tracking with 1:1 support from glucose-certified dietitians—so you can finally understand how your body responds to food, sleep, stress, and movement.

This isn’t just about numbers—it’s metabolism training. Grounded in science, built around your daily life, and designed to help you make smarter choices, boost your energy, manage your weight, and break free from the cycle of starting over.

To learn more, visit Nutrisense.io/dr-william-li. You’ll save 30% for the length of your subscription and receive a free copy of my book Eat to Beat Disease with your CGM Plan.

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