ability to kill cancer
stem cells in laboratory studies. The stakes are high.
Globally, an estimated 11 million deaths each year are linked to a poor diet. In the United States alone, unhealthy eating contributes to approximately 678,000 deaths annually.
5 DEFENSE SYSTEMS Li’s approach centers on fueling five core defense systems that
protect the body: Angiogenesis: This controls the
growth and maintenance of the body’s 60,000-mile network of blood vessels. Healthy angiogenesis ensures organs and tissues receive oxygen and nutrients. Foods that support this system
include almonds, black beans, blueberries, broccoli, dark chocolate, kale, oolong tea, and salmon. Regeneration: More than 750,000
stem cells throughout the body help regenerate tissues daily. Foods such as blueberries, flax seeds, green beans, purple potatoes, sardines, tuna, and dark chocolate help activate and support stem cells. Microbiome: Trillions of beneficial bacteria live in the gut and on other surfaces of the body. These microbes help regulate inflammation, metabolism, mood, and immunity. “This defense system is also crucial
for our immunity, and helps to power it up,” Li tells Newsmax. Foods that nourish the microbiome
include asparagus, bok choy, carrots, kimchi, lentils, lion’s mane mushrooms, sauerkraut, sourdough bread, tomatoes, and yogurt.
DNA PROTECTION DNA not only carries genetic information but also contains repair mechanisms that defend against
Once you identify your favorites, build meals that incorporate at least five of these foods per day — whether in one meal or spread across the day.
damage from environmental toxins, stress, and poor lifestyle habits. Certain foods can help repair
DNA and preserve telomeres — the protective caps that slow cellular aging. Supportive foods include almond
butter, anchovies, black tea, coffee, halibut, kale, olive oil (extra virgin), peaches, and sea bass. On the other hand, Li cautions
that fatty foods, processed meats, and sugar-sweetened beverages are associated with shortened telomeres and reduced longevity. Data from the National Health
and Nutrition Examination Survey found that drinking a 20-ounce soda daily was linked to the equivalent of 4.6 years of accelerated aging — comparable to the effects of smoking. Immunity: “This system has two
major functions,” says Li. “It helps you heal by cleaning out injuries with a burst of useful inflammation. “It also protects the body against
outside invaders, such as pathogens, as well as those inside the body, such as cancer cells, using an army of super- soldier cells called immune cells.” Immune-supporting foods include
aged garlic, arugula, barley, blueberries, cabbage, cherries, coffee, dark chocolate, mushrooms, and walnuts. Notably, some foods — including
berries, coffee, and dark chocolate — activate more than one defense system.
5 X 5 X 5 PLAN Li’s 5 x 5 x 5 framework simplifies the strategy: The first “5” represents the five defense systems. The second “5” reflects the five daily
eating occasions — breakfast, lunch, dinner, and two snacks. The third “5” refers to making at
least five health-supporting food choices each day. The goal: Choose a minimum of
five preferred foods daily that nourish one or more defense systems. Li provides a free shopping guide
on his website,
drwilliamli.com/ shopping-guide, that can help you create personalized food lists. Once you identify your favorites,
build meals that incorporate at least five of these foods per day — whether in one meal or spread across the day.
SAMPLE DAY Breakfast: Oatmeal topped with
fresh berries and black coffee. Lunch: Mixed greens with apple
cider vinegar and extra virgin olive oil, topped with lentils or white beans. Dinner: Roasted broccoli and
purple potatoes with sautéed chicken thighs or pan-seared salmon with miso glaze. Snacks: A square of dark chocolate,
mango slices, and a cup of green or oolong tea. Li emphasizes that his plan is not
about calorie counting but about reframing food as a tool to support the body’s natural defenses. He also stresses moderation. No single food is a magic cure,
and even healthy foods should be consumed in balanced amounts. “By making better choices
and eating to beat disease, as I recommend, you can expect to feel better in many ways,” he says. “You will have more energy, better
strength and endurance, sharper cognition, better metabolism and mood, more sense of joy, and better regularity,” he says. “You are also less likely to get sick
from seasonal illness, and reduce your risk of disease.”
MAY 2026 | NEWSMAX MAXLIFE 83
KIMCHI/
ISTOCK.COM/OLLO / WALNUTS/
ISTOCK.COM/BYMURATDENIZ
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