Kind: captions
Language: en
Fatty liver is one of the number one
causes for the need to have a liver
transplant in the United States. When
you overload the liver with fat, it
stops functioning properly. When you've
got too much fat that's overflowed your
tanks of your fat tissue, now the liver
can't detoxify. That can cause all kinds
of problems. These fat stem cells can
actually make more fat, which can then
blow up three times and again and again
and so on and so forth. And this is
really how we accumulate excess body
fat. And so when your liver is not
functioning well, it's also not going to
make the right kinds of proteins. What
kind of proteins? Well, like the
proteins you need to clot your blood.
And you could be a skinny person with a
skinny tube and you can still build
extra body fat if you overconume. When
brown fat is
activated, activate brown fat. What that
does is it fires up kind of like a space
heater. It's going to require energy to
create heat. And in order to create that
heat, that energy that brown fat uses is
drawn from excess body fat like visceral
fat. So this is actually a way to turn
on good fat to burn down bad fat. Can
actually do this. You just want to burn
that fat away. Burn that fat up. Liver
gets relieved of the burden and it
starts to regenerate itself. the setup
you want to do in order to be able to
reverse fatty liver disease and
regenerate your liver so you can get
back to detox
[Music]
[Applause]
health. Five steps that you want to take
if you have fatty liver, not yet
cerosis, and you want to kind of reverse
the situation, right? Keep in mind the
most important thing you want to do is
to unload your liver from excess body
fat. You want to burn it off. All right.
So, here's a couple of things that you
can do uh as first steps. Right? These
are things I'm going to tell you things
that you can do by yourself uh at home
without the help of the medical uh
system. So, the first thing you want to
do is extend your natural intermittent
fasting window. What am I talking about?
I'm talking about intermittent fasting
is a period where um your body uh starts
to burn down body fat. So when does it
actually happen naturally? Happens
naturally at night when you're sleeping.
When you're sleeping, you're not eating.
When you're not eating is called
fasting. So when you're sleeping, you're
fasting. And because we don't sleep 24
hours a day, all right, um we're
intermittently sleeping. So we're
intermittently fasting. Now, let me
explain to you something very, very
important. When you're not eating, when
you're fasting at night, your body's
burning down body fat. It'll burn it
from the blood. It'll burn it from your
fat cells. And if you have a fatty liver
while you're sleeping, good quality
sleep, you'll actually start burning fat
away from your liver as well. All right?
You're taking those steps to reverse
fatty liver disease. So, what you want
to do is you want to extend the period
of fat burning time. Okay? And and it's
really easy to do this. Let me just
explain to you something. All right?
Let's say that you sleep eight hours a
day. That's what we recommend because we
know that 7 to 8 hours, 7 to eight
hours, you're getting the enough sleep
in your body to be able to restore your
gut microbiome. You're able to actually
clear flush the toxins from your brain.
You're able to rebuild your immune
system. There's all kinds of important
things that actually happens um while
you're sleeping, but one of the most
important things that's happened when
you're sleeping and not eating, fasting,
is that your body will shift gears like
like a Ferrari, okay? Uh away from
storing fat, which is what it does
during the day, storing energy into body
fat. At night, when you're sleeping, it
shifts gears and it focuses on burning
fat. Burning fat from your fuel tanks.
All right? So when you're sleeping and
you're fasting intermittently, you're
burning fat and you can actually burn it
from your liver. So what you want to do
is extend time on both sides of the
night where you're actually able to get
a little bit more fat burning. This is
an important step if you want to reverse
fatty liver. Okay? And something you do
by yourself. So let me tell you how to
actually do that. Okay? Now let's say
that you eat dinner at 7:00 and you eat
for about an hour at 8:00. When you're
done eating and you put the dishes away,
that's it. Don't eat again until the
next day. All right? So, let's say that
you put the dishes away at 8 o'clock in
the evening. You go to sleep at 11:00. I
know some of you guys will be going to
bed a little bit later, some earlier.
I'm just using this as an example. Um,
from 8:00 to 11:00, that's 3 hours. 3
hours that you're giving yourself, your
body a chance to burn fat beyond the
time of sleeping. So, let's say you're
sleeping from 11:00 to 7:00 in the
morning. 11:'clock at night to 7 a.m. in
the morning. That's 8 hours, right?
Well, if you don't eat anything after
dinner, don't interrupt your body's
perception of fasting with a midnight
snack, bedtime snack. Nope. Don't do it.
All right? When the dishes away, that's
it. Your body will quickly recognize
that you're not eating anymore. And so,
from between 8:00 and 11:00, that's 3
hours. Now, you're going to add that to
the 8 hours that you're naturally
sleeping from 11 to 7 as 3 + 8 hours.
That's 11 hours. All right? And then if
you don't eat anything after you get up
in the morning, uh let's say for an
hour, you can don't eat anything for for
an hour period of time. Guess what
you're going to be doing? You're going
to expend extend your intermittent
fasting window 3 hours plus 8 hours.
That's 11 hours plus one more hour. If
you wait an hour before between the time
you get up and eat something, that's 12
hours. 12 out of 24 hours, you've spent
half your existence, half your
day in metabolism mode where you're
burning down extra body fat. So, that's
something that you might want to
consider if you actually have fatty
liver. Give your body more window to be
able to burn down that extra body fat.
All right. Now, if you want to actually
push it even further, skip breakfast
altogether, right? And don't eat until
lunchtime. Now, let's do the math again.
From 8:00 when you put the dishes away
to 11:00, that's 3 hours. 11:00 to 7 in
the morning, that's 8 hours. That's 3 +
8 hours, that's 11 hours. All right? And
then from uh 7 in the morning, you're
not going to eat until lunchtime. Now
you're actually going to extend it to to
11:00 or noon. Add another four hours to
it. Can have an early lunch. All right.
Now you've actually fasted for 16 hours.
Right? And a lot of people skip
breakfast. I skip breakfast pretty
often. I can make it. You get a little
hungry, but that's okay. You just uh
focus on something else. You'll uh power
right through it. And then eat lunch.
Eat lunch at 11:00 or 12:00. Um, and now
you've actually given your body 16 hours
of fasting, fat burning. Now, if you got
fatty liver, might be worthwhile for you
to try doing that at least a few times a
week. All right? You will burn fat. Now,
you're going to get hungry when you do
that. if you go 16 hours. So, what I got
to tell you is that if you decide to go
this route to fast for 16 hours, take
advantage of evening time and then the
shoulder time between uh before bedtime
and then afterwards in the morning.
Don't overeat when you finally sit down,
eat, all right, for lunch. You're going
to be hungry. You're going to want to
overeat. Do not overeat. Remember, fatty
liver can result from overeating.
definitely don't want to keep making
that fatty liver worse. So, you got to
have enough discipline that when you
finally sit down to eat, you do not
overeat. Here's what I say. Take only
50% of what you would normally load onto
the plate. 50 5-0. All right? So, you're
not going to be eating on and eat slowly
because when you eat slowly, you'll get
this, you know, you'll be able to savor
the flavors and enjoy the food, but
it'll actually give you time to allow
your stomach to signal to your brain
that you've got food there and it's time
to slow down your appetite. So, if you
eat slowly and you don't eat too much,
um you'll actually taper off uh and and
that way you won't overload your body
and make the fatty liver problem even
worse. All right, so that's my uh kind
of like little uh pro tip for you on how
to actually uh expand your uh fasting
window, natural fasting window to burn
down harmful uh body fat. now. And if
you have fatty liver, take this really,
really seriously. All right, how do you
actually, you know, get on your feet um
and exercise? Listen, if you're
motivated to do it, go for it. Go by
yourself. You can join a gym, uh join an
exercise group, or maybe consider hiring
a trainer to at least get you in a right
direction and get a program going that
you can actually stick with. All right?
But hitting the gym, by the way, is not
the only way to get exercise. All right?
You should take the approach that any
kind of physical activity, all right, as
long as you like make it activity is
really, really important. Anything that
you do to stay in motion will actually
help burn calories. What I like to tell
people to do is, you know, like if
you're not an exerciser and you've got
fatty liver, hey, listen, take a brisk
walk every single day, twice a day. All
right? Do it once in the morning. U you
know, walk for half an hour briskly. All
right, where you're really getting your
heart rate up. A little bit hard to
actually have a whole conversation when
you're walking in a brisk walk. Do it
for 30 minutes. You're going to be
burning down some of that extra harmful
body fat. Brown fat is kind of special
kind of fat in your body. It's good fat.
It's not wiggly jiggly. It's not under
your arms. It's not under your chin.
It's not your muffin top. Brown fat is
wafer thin and it's plastered around
your neck, a little bit behind your
breast bone, between your shoulder
blades, a little bit in your belly. And
when brown fat is activated and green
tea will activate the EGCG will activate
the brown fat. What that does is it
fires up kind of like a space heater.
All right? And when it fires up a space
heater, it's going to create require
energy to create heat. Thermogenesis is
creating heat. All right? And in order
to create that heat, that energy that
brown fat uses is drawn from excess body
fat like visceral fat. All right? So,
this is actually a way to turn on good
fat to burn down bad fat and it's a way
of actually lowering overall excess
harmful body fat in your body. Green tea
can actually do this. Another analogy
that I often give for brown fat, what it
does, thermogenesis, if you have a range
in your kitchen, right, uh, and a gas
range, what do you do when you want to
heat up a pot of water or cook some
soup? Go to the range, you turn on the
the kn the the, uh, the, uh, dial and
you go click, click, click, click,
whoosh. Right? That's what happens. Now,
you can put the pot on, you can boil it.
Now, when you go click click click
whoosh, you're actually drawing fuel gas
from your gas line, maybe a maybe a a
gas tank by the side of your house or
maybe town gas into that uh burner. And
then uh and then when you ignite it,
whoosh, now you got that flame, that's
exactly like what brown fat actually
does. And it's burning down the fuel
from your excess white fat. Okay, that's
bad fat. Good fat versus bad fat. Green
tea can actually do that. Now, how do we
know that it actually works? Well, this
has been studied in the laboratory and
green tea and EGCG can actually have
that effect on brown fat when you study
it in the microscope in the lab. But
more importantly, it works in a clinic.
It works in real people. So, studies in
Iran have looked at women, 70 women who
are coming from a diabetes clinic and
they have metabolic syndrome. All right?
Now, this is kind of on your way towards
diabetes and otherwise badness. due to
excess body fat and problems with your
metabolisms. So, you know, what's what
are the signs you have metabolic
syndrome? High blood pressure, high
blood cholesterol, high lipids, uh high
blood sugar, and a large waist
circumference. Waist circumference is
actually kind of a marker of how much
body fat you actually have in a tube of
your body, right? So everyone, whether
you're a big person or a skinny person,
your body and cross-section is a tube
and there's fat that actually grows in
the middle of there, right? So what
happens when your visceral fat, that's
the fat inside the viscra of your guts.
What happens when that fat expands? It's
going to stretch out your tube. Now
think about that. If you had a belt,
okay, belt belt size at normal, you get
excess body fat. Look at that. You got
to undo a couple of belt holes in order
to be able to buckle your belt. Right?
So that's why waist circumference is
actually
a a surrogate, a marker of how much body
fat, harmful body fat, excess body fat
you might actually have. So this study
in Iran that looked at 70 women who were
in diabetic clinic with metabolic
syndrome gave the women 7 ounces of
green tea. That's just under a fluid cup
of green tea. Not very much in fact. and
they gave it to them to drink three
times a day for eight weeks. All right?
And there's another placebo group that
just got lukewarm water. The tea
drinkers basically um uh drank their uh
tea uh sort of breakfast, lunch uh in
the afternoon. Uh and at the end of 8
weeks, the tea drinkers lost two pounds
and they also shrank their waist
circumference by almost an inch. And
that means that that visceral fat got
burned down. Click, click, click,
whoosh. Green tea activates the brown
fat. The brown fat burns down the fuel,
burns away the fat, and guess what? Your
waist circumference shrinks when you're
losing excess body fat. This is the kind
of thing that you can actually use to
unpack your liver, unbburden body fat uh
in your uh liver. Now, in this study,
the women who had green tea also had
lower blood pressure. They had better
fasting glucose. It's a sign of
metabolic health. and they actually had
better blood lipids as well, blood blood
cholesterol. Now, uh these are all
helpful signs that you're losing excess
body fat and having a better metabolism.
All right, this is going to be helpful
if you want to if you're having a
battling with a fatty liver and you want
to actually turn away from it. This is
the kind of thing that you actually want
to do. Lose some excess body fat. Now,
there was a similar study from Terran
University of Medical Sciences. They
looked at 63 men and women. And these
people, by the way, were between the
ages of 35 and 65. So basically adults,
okay, all the way up to, you know,
middle age. And they were overweight.
And these people had type two diabetes.
So they've had frank type two diabetes.
And the study found that if you gave
them the people four cups of green tea
per day over two months, okay, what
happened is they lost three pounds of
weight. Okay, but they also lost almost
two inches of of their waist
circumference. So they're they shrank
like by two holes and their belt.
Usually those belt holes are about an
inch apart, right? So remember the waist
circumference is stretched by excess
body fat and it shrinks. you get a
tighter belt actually uh if you shrink
and lose your visceral fat. And you
could be a skinny person with a skinny
tube and you can still build extra body
fat if you
overconume. So, you know that skinny
person that basically says I can't eat
anything, you know, and I'm and I'm I'm
looking great. might look great, but
actually inside the the tube of your
body, you might actually still have
excess body fat. Increased visceral fat,
okay, which it comes from in part
overconumption of calories. It's very
dangerous because as this fat grows up
up and in the viscera, it's kind of like
a baseball glove wrapped around your
organs, you know what happens? That fat
becomes inflammatory because it outgrows
its blood supply. Inflammatory fat leaks
inflammation out. And why does it become
inflamed? outgrows its blood supply. Fat
also needs to get blood supply. When it
grows a lot, okay, there's a lot of fat.
The blood vessels don't grow fast enough
to keep up with it. And now the center
of the fat becomes hypoxic. Doesn't get
enough oxygen. And anything that's
hypoxic, including a tumor. So overgrown
fat is kind of like a tumor will become
hypoxic in the center and then
inflammatory cells rush in. All right?
And then the fat becomes inflammatory.
inflammatory visceral body fat has been
tied to many the chronic diseases
including over a dozen types of cancer.
So, you don't want this. All right? And
by the way, we haven't even talked about
overflowing the fat. But as you keep on
going down this uh pathway that you
don't want to be keep going, keep
pushing, keep eating, keep overloading
the fuel, then eventually that you don't
even though you're you've loaded up your
fat, you're making more fat, okay? and
it's showing and you feel it and if you
did a DEXA scan, you could measure it
inside the tube of your body. Dexus scan
is a special kind of scan that looks
inside tube of your body. All right? And
you can see the kind of visceral fat
there. Eventually, you've run out of
storage space, right? What happens in
your pantry when you actually have too
many jars and cans, right? The the cans
are stacking on top of each other.
They're going to start falling off and
spilling onto the floor. That's exactly
what happens when you overload your body
fat. Your atapost tissue, which is
another way actually to talk about body
fat mass. Atapose tissue overloaded with
fuel, okay, from overconumption will
start to leak. All right? And this leak,
all right, this lipid leak, so it's fat
leak gets into your bloodstream. You
know where it goes? It goes right to
your liver and your liver will absorb it
into its mass. Again, the fagra, the
duck, the goose over stuffed with food,
liver becomes fatty. That's not what you
want because not only have you do you
actually have inflammatory harmful body
fat that sets you up from all kinds of
chronic disease, but now your liver is
overloaded with fat and can't do its
job. Now, remember I told you the
liver's job is to detoxify your body.
So, what do you think happens when a
liver is packed with fat? It can't do
its job. All right? It is so full of fat
it cannot properly detoxify your body.
Now you're in trouble because anything
medications, toxins, regular metabolites
are not going to get cleared out and
processed by the liver in the way it
actually should. All right. So, this is
actually the problem with
overconumption, excess body fat causing
the spillage of lipids uh into your
liver, which then accumulates that uh
fat and now you're setup uh to actually
have uh not only inflammatory fat and
body inflammation, but now your
detoxifying organ can't do its job as
well. That's bad and worse. In fact,
fatty liver is such a problem in uh the
United States because of the
overconumption of food. This is one of
the biggest problems we actually have in
our modern society is not that we um
it's not that we just can't eat enough
healthy food. It's actually that we eat
overall too much of anything. You can
overeat healthy food and you actually
have a similar problem. Okay, so this is
just about junk food, ultrarocessed
food, although that's a lot worse.
Overconumption of calories of any type
can set you up for fatty liver disease.
Beans, beans, white beans, black beans,
kidney beans, fava beans, uh lentils,
garbanzo beans, chickpeas. These beans,
also called legumes, are useful for
fighting excess body fat. They've got
really good dietary fiber. They feed
your gut microbiome. And when your gut
microbiome, healthy bacteria are
wellfed, they actually ramp up your
body's fat burning uh activity. All
right. The other thing is that beans of
course are are are good sources of
protein. So you're you're getting the
protein and burning the extra body fat.
Okay. A study in fact have shown this in
the clinic at the University of Toronto.
Uh the researchers actually recruited
adults who were overweight. All right.
35 to 55 were their age. All right? So,
adult to midlife. And they gave them
five cups of canned white beans. So, the
stuff you get in a grocery store in the
middle aisle. Nothing fancy, nothing
done to them. Five cans every week to
eat. Uh, so think about it. Monday,
Tuesday, Wednesday, Thursday, Friday,
take off the weekend as an example. And
they did this for a month. All right?
And they measured um um they did measure
body measurements uh at the beginning
after one week and after four weeks. All
right? And after one month of bean
eating, that's 20 cups of beans. Five
times a week. All right? You get the
weekend off. Uh that after one month,
the bee eaters had a 1 in reduction in
their waist circumference. Let me
explain that to you. Remember the tube
of the body? We're talking about
visceral fats here, right? Right? So
when you got lots of visceral fat,
you're stretching out the tube. All
right? And when you burn away visceral
fat, what happens? The tube shrinks
back. Shrinks back to a smaller size. So
So a month of bean eating shrank an inch
off the waist circumference can tighten
your belt one extra loop. That's about
an inch. And that is a reflection of
losing excess body fat. Visceral fat,
the harmful fat, the stuff that's
inflamed. Um lentils uh as an example
are among the beans that I told you
about. Um, and it's got really great
dietary fiber. Dietary fiber helps to
process the lipids in your blood as
well. All right, so here it is. A half a
cup of lentils uh has 18 grams of
dietary fiber. All right, so that's just
about half of what you're recommended
for the whole day. So just a half a cup
of lentils, not very much, gives you
half of what you need the whole day.
Two, a whole cup of lentils gives you
everything that you need for a day. So,
I'm telling you about lentils because if
you're thinking about dietary fiber for
better gut health that can actually help
to rev up your metabolism, lower
inflammation, all right, and help you
burn off harmful body fat, here's a way
to do it uh very very efficiently with a
legume called the lentil. All right?
Now, uh uh okay, now here's a little pro
tip for you of actually using uh beans
or lentils. Soak them overnight if
you're buying them dry. They're they're
dirt cheap if you go to the supermarket
and buy them dry and you can store them
for a long time. So, it's actually a
really great thing to have in your
pantry. Um, beans, soak them overnight.
When you soak them overnight, uh, the
there's some substance called fitates
that kind of come off into the water.
Throw that water away, rinse them off a
little bit more, and now um, you've
actually removed some of the fitates.
Now, why is this important if you've got
fatty liver is because fitate is a toxin
that your body would normally
metabolize. you don't get very much of
it. It's totally fine for a normal
person. But if you're actually facing
fatty liver disease and you've got kind
of um cerosis and all the problems of a
liver that's not working well or even a
liver that's failing, you want to try to
get rid of those fitates. So soak them
overnight. And by the way, the other uh
little tip of soaking overnight is that
you'll actually fart less. You'll
actually make less gas. By the way, the
other the other benefit of beans is that
beans cause satiety. The nature of the
bean, the dietary fiber when you
actually eat it actually in your stomach
will make you feel full. All right,
guess what that means? That uh you're
not going to be as likely to overeat if
you're having a meal with beans and
you're because that satiety lasts for a
long time. You are less likely to
overeat on your next meal as well. All
right, remember this whole issue of
fatty liver, one of the primary causes
is overconumption of food,
overconumption of calories. So, eating
beans actually helps you burn away some
of the bad fat, helps your gut get
healthier, lowers inflammation, and is a
way of actually um keeping you from
actually over eating calories all by
itself. Hi there. If you enjoyed
watching this video, I know you'll love
the next one. Stay here and check it
out, and I'll see you there.