How To Burn Fat, Heal Your Metabolism, and Live Longer

Episode 692


Excess belly fat, or visceral fat around the organs, is the number-one cause of aging. It drives inflammation, increases the risk of blood clots, changes your hormones and brain chemistry, and more. It’s a recipe for disaster in the body. Not only does belly fat surround the organs, but it’s an organ of its own that can produce dangerous inflammatory cytokines that may lead to a cytokine storm.

Today on The Doctor’s Farmacy, I sit down with Dr. William Li to talk about the top foods that can fight harmful fat, improve metabolism, and strengthen our body’s natural defense systems.

We kick off this episode by talking about the top misconceptions people have about fat and metabolism. For instance, conventional wisdom says that some people are “doomed to get fat” because they were born with a genetically slow metabolism, so nothing can be done about it.

Another popular belief is that as you reach middle age, your metabolism slows down, making it hard to lose weight. It turns out that every human is born with the exact same metabolism, and it’s hardwired to operate in only four patterns over the course of your life. It is not a slow metabolism that causes you to gain body fat; rather, it is your body fat that slows your metabolism.

We talk about the different types of fat and the purpose they serve for our bodies. When we activate brown fat, for example, we speed up our metabolic processes, and there are certain bioactives in foods that can nudge this pathway in the right direction. This means you can control your metabolism by shedding fat. Not only can weight loss help restore a slowed metabolism, you can also fire up your metabolism by activating brown fat.

We also discuss the misconception that you don’t need to worry about excess fat unless you are overweight. Medical research tells us that slim people can grow dangerous amounts of fat packed inside their bodies.

Dr. Li also introduces us to his “MediterAsian” way of eating, which draws inspiration from Mediterranean and Asian cuisines. Not only are the food traditions of these regions rightfully celebrated as delicious and healthy, but they also incorporate ingredients that activate our body’s metabolism and help fight body fat. Foods that feed and heal your metabolism can help you beat obesity, metabolic syndrome, diabetes, and a host of other chronic illnesses while simultaneously strengthening your health defenses. The present state of your metabolism is not your fate. You can optimize your metabolism by activating and burning body fat as the means to get to your next level of health.


This episode is brought to you by Rupa Health, InsideTracker, Joovv, and Thrive Market. The Doctor’s Farmacy podcast works with a select group of sponsors to allow for ongoing production and allow it to be zero-cost to anyone who wishes to listen to and watch the podcast.

Topics Covered

  • Top misconceptions about metabolism


  • The four phases of metabolism


  • A slow metabolism does not cause body fat—it’s the other way around


  • What is metabolism?


  • Four things that body fat does


  • How brown fat was discovered


  • Activating brown fat


  • Foods that fire up brown fat


  • Health risks of being overweight and underweight


  • What Dr. Li eats


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Resources Mentioned

Host & Guests


Automatically generated. Please forgive any typos or errors in the following transcript. It was generated by a third party and has not been subsequently reviewed by our team.

Coming up on this episode of the Doctor's Farmacy.

Dr. William Li:
We are not born to suffer a bad metabolism, and we can take steps to beat the need to have these extreme diets that wind up being unsustainable anyway.

Dr. Mark Hyman:
Welcome to Doctor's Farmacy. I'm Dr. Mark Hyman, that's farmacy with an F, a place for conversations that matter. And if you struggle with your weight and metabolism, you've tried a lot of things, you're a bit confused and you want to know the latest and the greatest from the science. Well, you're going to learn it today because we have as our guest, an extraordinary scientist, a good friend of mine, a guy who wrote an amazing book..

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Ep. 692 - How To Burn Fat, Heal Your Metabolism, and Live Longer