Learning from Dr. William Li
The cancer researcher who discovered food can fight disease at the cellular level
The Story
William Li wasn't a nutrition researcher. He was a cancer researcher, trying to cut off blood supply to tumors—a strategy called "anti-angiogenesis."
Then he asked a question that changed his career: If drugs can regulate blood vessel growth, can food do the same thing?
The answer, backed by decades of research, was yes. Certain foods contain compounds that work at the cellular level—not just providing nutrients, but actively fighting disease processes. Tomatoes contain lycopene that suppresses tumor blood vessel growth. Dark chocolate doubles circulating stem cells. Soy isoflavones rival some cancer drugs in laboratory tests.
Li's framework—the "5 Defense Systems"—treats food not as fuel but as medicine, with specific biological mechanisms we can target.
Who is Dr. William Li?
| Credential | Detail |
|---|---|
| Role | President and Medical Director of the Angiogenesis Foundation |
| Known For | "Eat to Beat Disease" framework, 5 Defense Systems, anti-angiogenic foods |
| Books | Eat to Beat Disease (New York Times bestseller) |
| Background | Harvard Medical School faculty, 100+ papers in Science, NEJM, Lancet, Nature Reviews |
What makes Li unique: he applies the same rigorous methodology used for drug development to study food compounds.
What ISP Students Learn
Lesson 1: The 5 Defense Systems
Li identified five biological systems that actively defend your health. Food can strengthen all five:
| System | What It Does | How Food Helps |
|---|---|---|
| Angiogenesis | Controls blood vessel growth | Prevents tumors from getting blood supply; also heals wounds |
| Regeneration | Stem cells repair tissue | Certain foods mobilize stem cells for repair |
| Microbiome | Gut bacteria regulate health | Fiber and fermented foods feed beneficial bacteria |
| DNA Protection | Repairs genetic damage | Antioxidants prevent mutations; some foods activate repair genes |
| Immunity | Fights infections and cancer | Specific compounds boost immune cell function |
The key insight: Health isn't just the absence of disease—it's the active functioning of these five systems. Food can enhance all of them.
What this means for athletes: These aren't vague "healthy eating" principles. They're specific biological systems you can target with specific foods.
Lesson 2: Anti-Angiogenic Foods—Starve Cancer, Heal Faster
Angiogenesis is the growth of new blood vessels. Your body needs it for healing wounds, but tumors hijack it to grow.
Anti-angiogenic foods prevent tumors from getting blood supply:
| Food | Active Compound | Mechanism |
|---|---|---|
| Tomatoes | Lycopene | Suppresses VEGF (vessel growth factor) |
| Green tea | EGCG | Inhibits blood vessel formation |
| Soy | Genistein | Blocks tyrosine kinase signaling |
| Broccoli | Sulforaphane | Activates tumor suppressor genes |
| Stone fruits | Chlorogenic acid | Inhibits vessel growth in tumor skin |
The lab comparison: Li's research shows some food extracts match FDA-approved cancer drugs in laboratory anti-angiogenic potency. Soy and parsley performed comparably to drugs like Sorafenib in petri dish tests.
The caveat: Lab results don't always translate to humans. But the biological mechanisms are real.
What this means for athletes: These foods support vascular health and recovery, not just cancer prevention. Healthy blood vessel function = better oxygen delivery to muscles.
Lesson 3: Stem Cell Mobilization—Your Body's Repair Crew
Your bone marrow contains ~750,000 stem cells that repair damaged tissue throughout your body. Certain foods can increase the number circulating in your blood.
Stem cell mobilizers:
| Food | Effect |
|---|---|
| Dark chocolate (70%+) | Doubles circulating stem cells |
| Coffee | Stimulates stem cell factors |
| Green tea | Enhances stem cell mobilization |
| Fatty fish | Omega-3s help stem cells integrate into tissue |
The athletic connection: Faster tissue repair = faster recovery from training. More circulating stem cells = better adaptation to stress.
What this means for athletes: Post-workout dark chocolate isn't just a treat—it may accelerate recovery by mobilizing your body's repair system.
Lesson 4: The MediterAsian Framework
Li created a hybrid eating pattern combining Mediterranean and Asian traditions—both associated with longevity and low disease rates:
| Component | Mediterranean | Asian | Combined Benefit |
|---|---|---|---|
| Fat source | Olive oil | Soy, sesame | Heart-healthy fats |
| Protein | Fish, legumes | Fish, tofu | Low saturated fat |
| Vegetables | Tomatoes, greens | Bok choy, mushrooms | Diverse phytochemicals |
| Fermented | Wine, cheese | Miso, kimchi | Gut health |
| Spices | Oregano, basil | Ginger, turmeric | Anti-inflammatory |
The 5x5x5 Framework:
- Eat from 5 defense system categories
- 5 times per day (meals and snacks)
- Choose from 5+ different foods per category
What this means for athletes: Don't pick one "healthy diet." Combine the best evidence from multiple traditions.
Lesson 5: The Akkermansia Connection
Li emphasizes one specific gut bacterium: Akkermansia muciniphila. This species:
- Lives in the gut mucus layer
- Associated with leanness and metabolic health
- Predicts better response to cancer immunotherapy
- Reduces inflammation
Foods that increase Akkermansia:
- Pomegranate
- Cranberries
- Green tea
- Mushrooms
- Fish oil
What this means for athletes: Not all gut bacteria are equal. Specific foods feed specific beneficial species.
Key Takeaways
| Lesson | One-Liner |
|---|---|
| 5 Defense Systems | Food actively strengthens angiogenesis, regeneration, microbiome, DNA protection, and immunity |
| Anti-angiogenic foods | Tomatoes, green tea, soy can work at the cellular level |
| Stem cell mobilization | Dark chocolate, coffee, tea help your body repair itself |
| MediterAsian | Combine the best of Mediterranean and Asian eating |
How This Shows Up at ISP
Dr. Li's defense system framework informs the Bio Skill Tree in MyPath:
- Recovery Protocol includes stem cell-mobilizing foods
- Gut Health targets specific beneficial bacteria like Akkermansia
- The "5 Defense Foods" challenge ensures daily coverage of all systems
- Fueling Consistency incorporates MediterAsian principles
When ISP students understand that food affects cellular processes—not just calories—they make more intentional choices.
The Controversy
Li's work is cutting-edge, but critics note:
- Lab results (petri dish) don't always translate to human outcomes
- "Food as medicine" claims can be overstated
- The dose required for effects may be impractical
ISP's approach: We teach the biological mechanisms while being honest that human research is still catching up to lab findings. The direction is clear; the exact doses are still being refined.
Learn More
"Food is not just about nutrition. It's about activating your body's built-in defense systems—the same systems that pharmaceutical companies spend billions trying to target."