Eat to Beat Disease

1. Your body has five powerful health defense systems that can be activated through diet

These health defense systems are hardwired in our body to protect us. Some are so powerful they can even reverse diseases like cancer.

Five defense systems: Your body possesses five remarkable health defense systems: angiogenesis, regeneration, microbiome, DNA protection, and immunity. These systems work together to maintain health, prevent disease, and even reverse existing conditions.

Dietary influence: What you eat and drink can significantly impact the effectiveness of these defense systems. By making informed food choices, you can activate and optimize these systems to resist disease and promote overall health.

Holistic approach: Understanding and supporting all five systems through diet provides a comprehensive strategy for health maintenance and disease prevention. This approach goes beyond traditional nutrition advice, offering a powerful tool for taking control of your health.

2. Angiogenesis: Eat foods that starve cancer and feed your health

We all have cancer growing in our body. Every single one of us, even you.

Cancer and angiogenesis: Microscopic cancer cells are present in everyone's body, but they only become dangerous when they can grow their own blood supply through angiogenesis. Controlling angiogenesis is key to preventing cancer growth.

Dietary strategies: Certain foods contain bioactive compounds that can help regulate angiogenesis:

• Antiangiogenic foods: Soy, tomatoes, berries, green tea, coffee
• Proangiogenic foods: Barley, seafood high in omega-3s, olive oil

Beyond cancer: Proper angiogenesis control is important for other conditions as well, including heart disease, vision problems, and wound healing. A balanced approach to dietary angiogenesis can support overall health.

3. Regeneration: Consume stem cell-boosting foods to repair and renew your body

Stem cells are so vital to your health that if they suddenly stopped working, you'd be dead in a week.

Stem cell importance: Stem cells are crucial for regenerating and repairing tissues throughout your body. They play a vital role in maintaining organ health and combating the effects of aging.

Dietary support: Certain foods and beverages can enhance stem cell function:

• Fish oil and seafood high in omega-3s
• Berries, especially blueberries and blackberries
• Green tea and coffee
• Turmeric and other spices

Targeting diseases: Boosting stem cell function through diet can potentially help address conditions such as cardiovascular disease, neurodegenerative disorders, and diabetes.

4. Microbiome: Feed your inner ecosystem with probiotic and prebiotic foods

We are never eating for just one, or even two, but for 39 trillion. This is the number of bacteria making up the microbiome in our body.

Microbiome significance: The trillions of bacteria in your gut play a crucial role in digestion, immunity, and overall health. A diverse and balanced microbiome is essential for optimal well-being.

Dietary strategies:

• Probiotic foods: Yogurt, kefir, sauerkraut, kimchi, kombucha
• Prebiotic foods: Garlic, onions, leeks, asparagus, bananas, oats
• Fiber-rich foods: Whole grains, legumes, fruits, and vegetables

Health impacts: A healthy microbiome can influence weight management, mental health, immune function, and even the effectiveness of certain cancer treatments.

5. DNA Protection: Choose foods that repair, protect, and enhance your genetic code

Your DNA sustains more than ten thousand naturally occurring damaging events every single day.

DNA vulnerability: Our genetic material is constantly under attack from environmental factors, lifestyle choices, and natural cellular processes. Protecting DNA is crucial for preventing mutations and reducing disease risk.

Protective foods:

• Antioxidant-rich fruits and vegetables: Berries, citrus fruits, leafy greens
• Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts
• Green tea and coffee
• Turmeric and other spices

Epigenetic influence: Certain foods can also influence how genes are expressed through epigenetic changes, potentially activating beneficial genes and suppressing harmful ones.

6. Immunity: Activate your immune command center through dietary choices

Everyone knows a strong immune system helps you avoid the common cold. But did you know that immunity is so powerful it can protect you against cancer?

Immune power: A robust immune system is essential for fighting off infections, preventing chronic diseases, and even combating cancer. Diet plays a crucial role in maintaining and enhancing immune function.

Immune-boosting foods:

• Mushrooms, especially white button and shiitake
• Garlic and onions
• Citrus fruits and berries
• Green leafy vegetables
• Fermented foods

Balancing act: Some foods can help calm an overactive immune system, which is beneficial for those with autoimmune conditions. Examples include foods rich in omega-3 fatty acids and certain herbs and spices.

7. The 5x5x5 Framework: A flexible approach to incorporating health-defending foods

The 5 × 5 × 5 framework is a strategy I've developed to support the five health defense systems by working a minimum of five health-supporting foods you already like to eat into meals and snacks and incorporating them up to 5 times each day into the opportunities where you eat or snack: breakfast, lunch, dinner, and a couple of moments where you snack or eat dessert.

Framework basics: The 5x5x5 approach involves:

1. Focusing on the 5 health defense systems
2. Choosing 5 health-defending foods daily
3. Incorporating these foods into 5 eating opportunities

Personalization: Create a Personalized Preferred Food List (PFL) based on foods you enjoy that support your health defenses. This ensures the approach is sustainable and enjoyable.

Flexibility: The framework adapts to various lifestyles, dietary preferences, and situations, making it easy to maintain over the long term.

8. Rethink your kitchen and cooking techniques for optimal health benefits

When you cook at home, you have complete control.

Kitchen essentials: Equip your kitchen with tools that facilitate healthy cooking:

• High-quality knives and cutting boards
• Stainless steel or ceramic-coated pans
• Steaming and roasting equipment

Healthy techniques: Prioritize cooking methods that preserve nutrients and minimize harmful compounds:

• Steaming, blanching, and stir-frying
• Roasting and baking at lower temperatures
• Avoiding deep-frying and excessive grilling

Pantry staples: Stock your pantry with versatile, health-promoting ingredients like extra virgin olive oil, vinegars, whole grains, and dried herbs and spices.

9. Explore exceptional foods that activate multiple health defense systems

The beauty of science is that it allows us to open our minds to whatever the evidence shows us. Sometimes this gives us an entirely new perspective on foods.

Global finds: Expand your palate with nutritionally dense foods from around the world:

• Squash blossoms
• Bitter melon
• Fiddleheads
• Truffles
• Bottarga and squid ink

Surprising benefits: Some foods have unexpected health properties:

• Beer (in moderation) contains antiangiogenic compounds
• Dark chocolate supports multiple health defense systems
• Purple potatoes can help fight cancer stem cells

Grand Slammers: Focus on foods that activate all five health defense systems:

• Berries (blueberries, cherries)
• Leafy greens (kale)
• Nuts and seeds (walnuts, flaxseeds)
• Beverages (green tea, coffee)
• Extra virgin olive oil

Last updated: September 22, 2024