Why the Gut Health of 100-Year-Olds Could Change How you Age | Dr. William Li

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Jul 28, 2025

Dr. William Li, a leading physician and author of "Eat to Beat Disease," shares insights from his extensive research on centenarians. He reveals how four specific gut bacteria can significantly impact longevity and overall health. Li discusses the importance of simple habits like nourishing these bacteria with the right foods and how exercise activates the “Hope Molecule,” which promotes healing. Listeners will learn practical tips for maintaining a long, healthy life, driven by the science behind gut health and aging.

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INSIGHT

Key Gut Bacteria in Centenarians

Researchers identified four key gut bacteria abundant in people who live 100 years or more.
These bacteria contribute to immune defense, metabolic health, cardiovascular function, and cognition support.

INSIGHT

Four Longevity-Linked Bacteria

The four standout bacteria in centenarians are Odoribacter, Oscillibacter, Christensenella, and Akkermansia.
They boost immunity, enhance lipid profiles, reduce inflammation, and protect brain health.

ADVICE

Foods to Cultivate Longevity Bacteria

Eat pomegranates, dried cranberries, chili peppers, and fermented black vinegar to cultivate Akkermansia.
Incorporate resistant starches like day-old rice and roasted potatoes to support these beneficial gut bacteria.

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This episode is brought to you by Branch Basics and AquaTru.

Longevity doesn’t require fancy gadgets. It just requires simple habits like eating real food, getting quality sleep, staying active, and maintaining connections. Today’s guest shares practical tips from his research and travels to help you build a long, healthy life.

Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with Dr. William Li. He shares what he has learned about centenarians through his research and travels, highlighting the key traits they share, such as the presence of four specific gut bacteria. Dr. Li also explains the role of the “Hope Molecule” and its powerful impact on the body. If you’re looking for practical tips to support longevity, this episode is for you.

Dr. William Li is a world-renowned physician, scientist, and author of the NYT bestseller Eat to Beat Disease. His research has led to 30+ medical treatments for over 70 diseases, including diabetes, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has 11M+ views, and he’s been featured on CNN, GMA, Time, and The Atlantic. Dr. Li is also the President of the Angiogenesis Foundation, leading global efforts on the use of food as medicine.

In this episode, Dhru and Dr. Li dive into:

Gut microbiome in those who live long lives (1:25)
Top foods that nourish the four key bacteria linked to longevity (13:39)
How exercise triggers the release of the “Hope Molecule” (20:06)
Final Thoughts (23:28)

Also mentioned:

Full episode with Dr William Li

This episode is brought to you by Branch Basics and AquaTru.

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