Kind: captions
Language: en
today I'm going to talk about the
fastest way that you can reverse a fatty
liver naturally and you can do this
without expensive medications by using a
simple diet and some lifestyle changes
but first I need to explain to you what
is a fatty liver and why it's important
to avoid it and if you have it why you
need to deal with it all right ready
let's go ahead and Dive Right In so the
first question is what is a fatty liver
right the liver is one of the most
important organs in your body and a
fatty liver is a potentially dangerous
condition where your liver becomes
clogged with excess fat and this
prevents the liver from doing its job
and that job is to serve as your body's
detoxification organ so you probably
heard about detoxes right um in like a
detox spa or detox protocol your liver
does it all the time now let's talk a
little bit about your liver your liver
is one of the largest organs in the body
it weighs about three pounds all right
um so that's heavier than a couple of
sets of tennis shoes and it sits in the
upper right quadrant of your belly just
underneath your ribs all right like
right around here and in addition to
detoxing your blood your liver also
makes key proteins that allow your blood
to clot if you ever get an injury so you
don't bleed out and that's a really
important function so your liver
actually cleans the blood detoxifies BL
takes out all the toxins and it makes
proteins in order to be able to collot
your blood should you actually have an
injury now the liver does another thing
which is that it makes bile bile is an
acid that breaks down food for better
digestion and you need it to be able to
digest your food especially fatty foods
and your liver stores the bile in
another organ that's located right next
door to it right underneath it actually
and that's called the gallbladder all
right so if you ever hear of um uh
someone having gall stones uh that's
actually little stones that can actually
form in your gallbladder the gallbladder
sitting underneath and just kind of
slightly behind the the liver uh gall
stones that happens uh the other thing
you've probably heard of perhaps is
gallbladder cancer and that's often a
cancer of the ducks that connect the
gallbladder to the liver that's a really
nasty type of cancer very difficult to
actually treat but here you actually
have this incredible system that under
healthy conditions forms a detox
function creates proteins that actually
help your blood clot and produces bile
to help you help you digest all right
now let's talk a little bit about this
detox function because every single drop
of blood in your body every uh ounce of
blood that your heart pumps out right
injs it right onto your uh body has to
go through your liver and your liver
will kind of scrub the blood out of all
the toxins and this is includes any
toxins that you might have been exposed
to from the environment and that could
be from your shampoo that could be from
uh chemicals uh in your food uh could be
from medications could be from the
alcohol that you're actually drinking
your liver has got to actually clean it
all out and by the way for alcohol
that's why if you drink a lot of alcohol
the alcohol which is poison to your
cells can knock out the liver and that's
how you hear about alcoholic curosis
that's too much alcohol poisoning the
liver knocking out the detox function
and now your liver starts to scar that's
what the therosis means so alcoholic
curosis is actually the basically booze
knocking out your liver so then you
can't detox anymore and you can tell
when somebody's actually very very sick
when they don't actually have their
detox function to liver they turn yellow
they actually can have seizures they
have mental status changes it's bad all
right so back to the healthy liver the
healthy liver is crucial for your health
all right so what could go wrong besides
the alcohol I just mentioned well fatty
liver can occur when you continuously
overc consume food now you probably have
overc consumed food as of I and so
you're thinking like well wait a minute
I've overeaten sometimes does that mean
I've got fatty liver well not
necessarily let me tell you how this
works when you actually eat food your
food is actually your body's fuel right
and that that fuel gets stored in your
body uh because your body needs energy
now some of the fuel is in the blood so
you can actually just use that fuel
right away some of the fuel gets put
into your muscle all right so that your
muscle can actually be AC all right
muscles need fuel um some of the extra
fuel gets stored in your fat cells these
are cells called
adipocytes adipose meaning fat
adipocytes meaning the cells that make
up fat those are your storage tanks your
fuel tanks like the fuel tanks of your
car those are the fuel tanks uh for
energy in your body and uh anything
excess actually winds up getting stored
in the liver you know why because the
liver's got to clean it all up all right
right so overeating uh can actually
cause fatty liver if you actually really
overwhelm your storage capacity all
right so here let me explain a little
bit more for this to when you sit down
for a meal your metabolism is hardwired
to perform in a particular way as I said
food is a fuel for our body the way that
gasoline is fuel for your car and just
like a car you're probably not paying
any attention to the fuel gauge until
until something actually happens uh and
the fuel gauge tells you that you're
running on empty low on gas and then
what happens right if you're driving a
car once your uh fuel gauge reads Low or
near empty all you can do is to think
about actually getting to a gas station
a filling station to be able to get more
fuel or petrol depending on where you're
living all right we look for a filling
station well our bod fuel gauge when
it's running low tells us to look for
our fuel for our body and that's food it
tell our brain we got to find some fuel
which is food and then we got to go sit
down to eat you ever get really really
hungry you know that hanger kind of
feeling or kind of jittery feeling and
you just feel like man I I got to find
something to eat that's actually the
fuel gauge in your body saying we need
some gas all right we need to actually
fill up okay now when you're eating a
normal meal the energy from that food
that we eat gets swallowed it goes into
the stomach and it gets absorbed in the
stomach goes into our blood stream and
then that energy all right which can be
blood glucose is brought into our
cells now the metabolism system that
brings that energy into our cells
normally H uses insulin now insulin is a
a hormone made by your pancreas another
organ that lives right next door to your
liver actually so here you have the
pancreas that makes the insulin the
liver that detoxes the blood the
gallbladder underneath it that actually
helps digestion you get it like this
whole system sits underneath our ribs on
the right side that's the liver left
side is where the pancreas is and the
stomach is very very important they the
insulin made by the pancreas um actually
draws blood glucose into your cells um
whether it's muscle whether it's fat
cells and the fat cells uh produce
another hormone called adipine adipo fat
comes from fat made by the fat adip conc
actually works hand inand with insulin
these are Partners uh and Insulin works
better you have better insulin
sensitivity better able to bring in the
blood glucose when these hormones are
working together you need adnectin you
need insulin in order to be able to have
an efficient metabolism to draw that
blood glucose into your body into your
muscles all right and anything left over
that needs to be stored goes right into
your body fat your fuel tank to get it
stored all right in fact your body fat
is one of the primary areas where the
fuel is stored as I mentioned to you fat
cells are like the fuel tanks of your uh
body the same way that a gas uh fuel
tank in your car is is how your car
stores uh its energy now by the way this
fuel that I'm talking about that comes
from the food we eat it's what powers
the body to do any kind of activity
whether it's doing a laundry whether
you're cooking of course if you're going
to the the gym and working out uh you're
in a hurry you're running down the
airport to catch a flight but actually
just even living and breathing and
existing everything takes energy and
that's why this whole idea of eating
food for energy and getting it stored in
our body into our fat cells into our
muscle in a little bit running around
our blood is absolutely critical for us
to just stay alive all right now during
the day uh your metabolism is hardwired
to FOC Focus its activities on storing
fuel in the body right so it's sensing
you know it's daytime going to be eating
you know however many times you're
eating whether it's two or three times a
day or maybe some snacks you're going to
be eating so your body is sort of
sitting there ready to actually bring
fuel in without a dip inced insulin
being able to pull that energy into the
cells to store fill up the tank all
right that's during the day during the
night when you're sleeping your body
senses you're not eating any more okay
and this basically is a period when
you're not eating meaning you're
sleeping you're also fasting fasting
means not eating and during the fasting
period at night your body switches gears
all right like a Ferrari Switching gears
all right from one mode uh which is
storing Fuel and Switching gears to
another mode which is uh actually
burning down fuel from body fat right so
when you're sleeping you're actually
burning fat it's it's pretty cool and
the first place that the body burns fat
is in visceral fat visceral fat is the
kind of fat that is in the tube of your
body all right it's called visceral
because the fat is growing around the
guts the guts are called viscera all
right and this fat actually can grow
really really large if you eat if you
overeat all right uh and uh and when
your visceral fat gets so huge it kind
of like forms a glove in around your
organs it can actually become
inflammatory and inflammatory fat is
really dangerous because the
inflammation kind of spills out to the
rest of the body uh and that set you up
for many many chronic diseases all right
so what does all this have to do with
fatty liver all right now the liver uh
will actually store fat if you over
consume food meaning the fuel if you
load up the muscle all right you load up
fat cells all right and you keep on
loading up fat cells and the f cells are
there's a lot of fat cells so you can
keep on loading up the fat cells oh
you're still eating let's load another
one fill it up by the way every fat cell
can expand three times its size 300% all
right so you're still eating oh let's go
fill up some more fat cells and then
some more fat cells and that's oh what a
fat cells you know what our body will do
let's create some new fat cells new
storage tanks using stem cells so our
fat Mass actually has stem cells fat
stem cells that can just create more fat
cells more fuel tanks so you're still
eating let's go ahead make some new ones
and then make some new ones and make
some new ones okay it actually takes a
lot of overloading to really bulge out
your fat if you get what I'm saying all
right because fat can expand a lot up to
three times its size um uh but if you
continuously overload your uh fuel
that's day in and day out week after
week year after year check this out I
got a free guide on the five drinks to
help remove fat from your liver and it's
free I walk you through why your liver
is so important why you should take care
to make sure it's functioning properly
in your body and the five drinks I
recommend to enjoying to support it all
you have to do is click on the link
below and enjoy now think about it for
most of us we don't actually um start to
really indulge in these unhealthy life
patterns that we don't realize how
unhealthy they are until we get sort of
into our adulthood all right but
overeating which can start even in
childhood if it's repeated as a pattern
this is where things get dangerous
because what we're always doing is
loading and overloading our fat store
tanks right and when you actually have
way more fuel okay in your fat what's
going to happen um and by the way when I
say way more way more fuel then you're
burning you're going to be accumulating
accumulating accumulating fat eventually
the fuel will spill out of the fat cells
all right so fat will actually uh come
out out of the cells goes into the
bloodstream and once it's in the
bloodstream what did I say the liver
does it cleans the blood right so the
blood gets pumped right into the liver
the liver does its normal job by
scrubbing clean the blood and in the
case of the liver it'll actually pick up
the fat cells and the fat will just live
in the liver all right and imagine this
right um you're overeating over
consuming you're putting more fat into
the system you're overloading uh the fat
capacity it's spilling out into the
bloodstream this is the problem it's
kind of like if you had a sink a kitchen
sink and you turned on the tab and you
ran water into the sink all right
there's a drain the drain is actually
like um like burning down fat this the
spigot in the sink is actually like
loading in fuel by eating Foods if you
don't drain the water fast enough you
don't burn that fat down guess what will
happen the sink will fill all the way up
fill all the way up and then spill over
the side so now you've got basically an
overflowed sink on to the kitchen floor
and it's everywhere it's a big mess
right okay now when this kind of system
happens an overflow of fat in your fuel
tanks meaning your adapost tissue your
fat Mass it spells onto the blood it
gets right sent right to the liver and
the liver's got to clean it up to detox
it and the fat gets trapped in the liver
this is actually a big problem because
when you got fat trapped in the liver
the fat actually takes over the liver
all right that is why we call this fat
fatty liver I hope that makes sense all
right it has to do with eating
overeating spilling out the fuel the fat
from your fat cells the fuel tanks
getting into the blood and that blood
gets clean detoxed by the liver but the
fat gets stuck in the liver and now
you've got a fatty liver and when you
have a problem with fatty liver here's
the real problem is that the liver can't
do its job to detoxify anymore and it
can't even produce the proteins that you
need to actually uh create blood cloud
for example eventually everything will
get compromised and this will become
dangerous um if you don't actually have
your detox organ because then any toxins
in your blood will start building up
whether it's
medication and toxins environmental
toxins or chemicals and those toxins
will build up in your blood and then
every cell in your body will start to
suffer because of this buildup of toxin
and eventually your liver can fail all
right and then you're in really really
deep trouble fatty liver uh can cause
liver failure and fatty liver is one of
the number one causes for the need to
have a liver transplant in the United
States all right it used to be
alcoholism or uh infectious hepatitis
now it is actually fatty liver all right
so this is something that's actually
happened over the last 20 years this Shi
from you know alcohol uh and infection
all the way into uh really kind of
behavior right this is just overe eating
eting it's not just overeating it's
where you overeating to the point where
fat spills out of your fat cells into
your bloodstream and it gets clogged in
the liver and the liver becomes filled
with
fat okay so what are some of the
symptoms of fatty liver that's kind of
important so how do you know you have
fatty liver well people who have fatty
liver it it this H builds up over a long
period of time I'm talking about years
you can feel a little tired right
fatigue you can feel a little Mala and
that's really you're like you're not
quite feeling that right kind of sick
can't pin down exactly how you're
feeling sick you just don't feel right
and then eventually when your liver is
actually really stressed out and trying
to do its job but can't you can actually
get pain in your right upper quadrant
right that's under right under your ribs
on the right hand side okay if you put
your hand um right where your ribs are
on the right hand side and feel just
underneath it like just put your put
your palm right there that's where your
liver is and you can actually feel pain
there when the liver is actually um
having a problem uh and in fact it can
actually contract and it's not doing a
good job um in fact eventually the liver
can actually Scar and that becomes
therosis right now when the detox
function of the liver is compromised
guess what happens um you can wind up
actually having uh bile buildup in your
bloodstream you can actually have liver
enzymes build up your skin can turn
yellow because of some of these uh but
the pigments uh in the bile and in your
liver enzymes and when the toxins aren't
cleared away and they built up in your
skin you're going to see color changes
right that's why the skin turns yellow
now the whites of the eyes are also a
good place to look at evidence for lier
failure I I remember you know when we
were in medical school we had like a
test question which is like what's an
easy place to look for signs of liver
failure if you don't actually do a blood
test well the answer is by looking in
the white of the eye you just pull down
that lower lid ask him to look up uh you
actually see a lot of the white of the
the Scara okay of the eye and you'll be
able to see instead of white it's
actually tinge yellow or even orange and
that's when you know there's a clue that
this individual is actually having a
problem with their liver all right now
as I mentioned to you the fat can build
up it can build up it can build up and
the and it compromises the function of
the liver so it it has more and more
trouble doing detox and then eventually
you'll develop curosis this is a
scarring of the liver replacing the the
useful liver uh with scar tissue all
right and then all these other toxins
build up and you have other symptoms and
signs and symptoms your skin can get
really really itchy because some of the
um buildup of toxins actually makes your
skin itch the other thing that can
happen is that you know when the liver
isn't passing fluid smoothly through it
because it's damaged and it's scarred
down the blood remember I told you blood
all the blood your body gets pumped
through the liver all right through the
portal vein now when that actually
doesn't pump blood smoothly anymore
because the liver is damaged and scarred
the fluid is going to back up all right
it's kind of like having hair in your
drain all right even if you w't run
water in it it's not going to flow
smoothly through the drain so what
happens the water backs up and that's
also what happens in Earth circulation
when you actually have um fatty liver
severe endstage fatty liver the fluids
starts to back up the Blood starts to
back up because it can't drain this
quickly and guess where it goes it
actually starts to build up in your
belly so you your belly actually has a
space called the parium and the fluid
builds it up there it's like basically a
leaking sink it builds right up like
your peritoneum is a space underneath
your sink it just keeps dripping and
it's like a big pool underneath there
and eventually that uh that backup
pressure of that fluid will also build
up fluid into the what we call the
dependent part of your body which means
they legs all right they're lower in
Gravity the fluid builds up the the
water runs down your legs inside the
tissue of your legs and now you've got
foot swelling and ankle swelling and
calf swelling you've probably seen
people with big swollen calves um it's
called edema and in fact it's called
pitting edema because you can actually
press on the Flesh and it'll leave a
dimple okay because the fluid is
actually just in the space the soft
tissue itself the interstitium of the of
the tissue got a dimple when you push
right in and it'll take a little while
for it to come back or you push really
hard you want you keep that dimple there
all right that's another sign that you
might actually have problems with
circulation to your liver all right and
at the very end stage you know where you
have all these toxins building up you're
itchy your eyes are yellow your skin is
yellow you know your liver enzymes are
uh these are from your blood tests are
off the charts High all right your remic
um you can even have with liver uh kind
of a pickling of your brain uh and what
you wind up having is an a hepatic which
is referring to the liver the liver is
so the the hepatic organ uh and sephy
opathy which means that when the toxins
build up enough because the liver is
sick hepatic and seal opathy and sopath
refers to the brain now your brain can't
function properly you're confused all
right and ammonia can build up in fact
you can even smell ammonia on their
breath these are the things that wind up
happening as liver failure progresses
right so fatty liver builds up over
years all right over a long period of
time and what you want to do is to do
something about fatty liver before you
get to the end at the end you're like
really in deep dooo all right and that's
like a medical crisis so what are the
things that you want to do in order to
be able to uh reverse the fatty liver
before you get to that end stage oh and
by the way there's one other piece of
good news I want to actually tell you
which is that if you were able to
reverse the fatty liver guess what your
liver can regenerate so it will replace
some of those damaged cells with fresh
cells that's amazing and in fact most
people don't know this but the liver is
one of the most robust regenerating
organs in the body you can even take a
liver cut 2third of it throw it out all
right the onethird that's left if you
get a good nice chunk of it will
actually regenerate itself over a period
of years okay so you liver will
regenerate itself all right it's very
very resilient to um disease because
it's so such an important organ all
right but with fatty liver what you want
to do is reverse it before you get to
that scarring phase you don't want
curosis very hard to actually go come
back from therosis but if you want to
have fatty liver and you want to
actually reverse it you just want to
burn that fat away burn it burn that fat
up liver gets relieved of the burden and
it starts to regenerate itself so that's
actually the setup for what I'm telling
you 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 Health all right your
liver is the most powerful detox you
could ever possibly have and it does it
behind the scenes quietly every single
day fatty liver threatens this very
important function so let's talk about
the five steps that you want to take if
you have fatty liver not yet therosis
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 fut
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 this
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 to8
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 uh 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
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 the
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 can do by
yourself so let me tell you how to
actually do that okay now let's say that
you eat dinner at 7 o'clock and you eat
for about an hour at 8 o'clock 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 8:00
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 o' that's three hours three
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 11:00 at night to 7:00 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 dish is 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 a 7
that's 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 need
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 Al
together 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 plus
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 o'
or noon add another 4 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 if
you just uh focus on something else
you'll uh Power right through it and
then eat lunch eat lunch at 11 o' 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 your
evening time and then the shoulder time
between uh before bedtime and then
afterwards in the morning don't over eat
when you finally sit down to 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 Z all right so you're not
going to be eating a lot 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 if you're
thinking thinking like you know what
that's asking a lot uh I don't know if I
want to fast all morning uh after
fasting in the evening let me just tell
you if you got fatty liver it's a
serious health problem you might want to
do everything in your power in order to
burn away some of that extra body body
fat that's stuck in your liver unpack
your liver so it can actually recover
itself you definitely don't want to head
towards the liver transplant that is
something that you definitely don't want
all right so this makes
uh uh fatty liver something you can
actually recover from and intermittent
fasting is a worthwhile and pretty easy
way to achieve it all right now what's
the second thing you can do well start
exercising right now think about this
you've heard about the old adage
calories in and calories out well you're
actually not spitting out calories
you're burning down the calories right
so energy in fuel in and you're burning
down the fuel all right so to burn down
excess body fat and unload your liver
cuz some of that fat stuck in your liver
you need just need to burn some more
calories uh you can eat less but you
want to burn some more calories and if
you're 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 a higher iring a
trainer to at least get you in a right
direction and get a program growing 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 an 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 okay you do
it before breakfast you can do it after
breakfast and then do it after dinner
right so you've just eaten dinner and
now you're actually going to burn away
some extra body fat um that's great all
right now you've given a Kickstart to
what's going to happen uh at night after
you fall asleep and when you're
intermittently fasting other little tips
of things that you can do go play a
sport uh if you like tennis go ahead and
get it on tennis court but even pingpong
all right you could do that in a
basement all right is actually a good
way to uh burn down fat I don't know if
you've seen like people who really get
in a ping pong that break into a sweat
that's a good sign you're burning down
extra body fat here's another no-brainer
if you're going any place take the
stairs every single time ditch the
elevator take the stairs obviously you
want to make sure you're in good enough
shape to take the stairs and I'm not
telling you to take 20 flights of steps
but you know if you're going up a couple
of flights go ahead and take the stairs
or if you're you know uh in a shopping
center and there's an escalator versus
stairs take the stairs you're going to
be burning down body fat every opport
opportunity you can do that to try try
to burn uh some body fat all right sit
as little as possible now I know in
today's world most of us are sitting
down and working at the computer most of
the time you got fatty liver got to take
it seriously you got a serious medical
condition you definitely don't want a
liver transplant you definitely don't
want your liver to fail you definitely
don't want to lose your detox function
of your liver it's worth it all right
get on your feet uh do something that
keeps you in motion all right um listen
ballroom dancing is another way great
way to actually uh get moving and it
actually can do it fun with other people
and so now it's also so social activity
uh as well but I will tell you something
and you might be surprised at this any
kind of motion is a is better than no
motion so uh Studies have been done by
the way of even fidgeting you know tap
tap tap tap tap or shaky the leg or
tapping your knee shaking your knee you
know like some people get really annoyed
when other people do that but that even
that if you're sitting and you shake
your knee like I'm doing right now that
burns down calories that burns down body
fat all right um so I wrote about this
in my book eat to be your diet um it's
quite surprising but any kind of motion
will actually um start to burn away a
little extra body fat so a lot of ways
to burn down fat burn away calories this
can help to reverse fatty liver disease
all right and these are one this is just
like one life-saving action you can take
is to get into motion remember you are
saving your body's detox organ you have
to do this and by the way if you're
somebody who's you know interested in
longevity and uh uh and you want to add
more years ahead of you uh as many years
as you can get then you really got to
work to reverse your fatty liver all
right it's not going to turn out well
for you and you're definitely not going
to reach your longevity goals if you
don't actually address this this is why
I'm making this video super important
these are steps easy steps you can
actually take um doesn't require a lot
doesn't it's not expensive to do this
you but you got to do it all right okay
number three thing third thing you can
actually do uh if you want to actually
um start to reverse fatty liver one
thing you can do is super easy giving
you the easy stuff that doesn't cost
money all right drink a tall glass of
cold water before every meal all right
right so whether it's breakfast lunch
dinner oh wait I think I told you you're
going to skip breakfast right before
lunch and dinner just pour yourself a
tall glass of cold water all right and
here's why Studies have shown that when
you drink cold water all right cold
water goes in your stomach now your core
temperature cools down there are sensors
temperature sensors thermostats in your
stomach that reads o man we're like
really cold our core temperature is
cooling off we got to warm up all right
and so to warm up uh after sensing cold
temperature your uh your body turns on a
process called
thermogenesis thermal for heat Genesis
generating heat so your body wants you
generate heat and where do you think the
the body generates heat from it
generates heat from a special kind of
fat called Brown fat well hello if
you're looking to take control of your
health and you want to use food as
medicine to optimize your health then I
invite you to check out my eat to be
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below Brown fat is a special kind of fat
that's different than white fat white
fat is the wiggly jiggly lumpy bumpy
stuff Brown fat is Wafer thin and it's
not wiggly jiggly it's really thin and
it's plasted around your neck a little
bit uh behind your breast bone between
your shoulder blades a little bit in
your in your belly all right and cold
temperatures will fire up ignite this
brown fat to burn uh to burn down a body
fat because in order to generate heat it
needs fuel Brown fat will steal the fuel
from the excess white fat and now you're
going to eventually start to unpack
unburden your liver your fatty liver as
well and by the way it's cold
temperature thing uh with the cold
drinking water um and turning on
thermogenesis um that leads to weight
loss burning down fat this is actually
also why um taking a daily cold plunge
will will also work as well I don't
encourage that unless you're somebody
that's really into a cold plunge I don't
like to go plunged into cold water uh
it's too rough on my body and by the way
I if you're thinking about doing a cold
plune I strongly recommend that you
speak with your medical doctor your
healthcare provider about it because not
everyone's going to tolerate a cold
plunge um uh well especially if you have
cardiovascular disease you might not
want to do that but cold temperatures
cold core temperatures in your stomach
from drinking a tall glass of cold water
will trigger the sensors in your body to
say warm up they'll turn on
thermogenesis from your brown fat and in
order to generate that heat it'll
actually Ed the fuel and steal the fuel
from uh fat fatty tissue including fatty
liver and now you'll begin to burn down
exra excess body fat all right so uh uh
this is actually something that's really
cool but it's not just cold temperatures
or cold water that can do this there are
even foods you can eat and I wrote about
these Foods Foods in eat to beat your
diet my my book um that actually can
turn on Brown fat as well but here's
what I'm telling you right now with in
this video I'm trying to tell you what
you can actually do without putting
extra calories in your body all right to
burn down some of that extra body fat
when it comes to fatty liver you really
really want to cut down overall on your
calories even with healthy food all
right no matter where the calories come
from all right now here's the other
thing about drinking a glass of water
all right and this this doesn't have to
do with temperature it has to do with
volume when you actually glug down a
tall glass of water you're going to be
filling up your stomach right so think
about your stomach like a like a balloon
uh that doesn't have any air or anything
else in it and you remember making water
balloons you pull open the the the end
of the balloon and you stretch it around
the faucet the spigot you turn on the
spigot water will flow in there what's
going to happen you're going to stretch
out the walls of the balloon it's going
to EXP expand so think about your
stomach as a balloon that you're filling
with water when you're drinking glass of
water and what happens when the balloon
expands it stretches now your stomach
has special receptors sensors that are
called stretch receptors as well and
when you activate the stretch receptors
by drinking a glass of water filling up
your stomach you'll send your stomach
will send a signal to your brain that
tells your brain yeah you're kind of
full all right and your brain starts to
shut down your appetite turns down your
appetite doesn't kill it direct
completely but it actually makes makes
you feel less hungry when you feel less
hungry you're less likely to overeat uh
because you're kind of feeling like
you're full before you've even begun
eating all right now this is the actual
thing that you uh want to know is that
drinking a glass of water before a meal
that's an easy thing right just have
that glass pour that glass before you
before you start eating any food now one
additional thing I to tell you drinking
a glass of water before a meal isn't
just because it's a beverage when it
comes to your fatty liver it's actually
a way to burn down extra body fat while
at the same time decreasing your
appetite which can be a really really
helpful thing all right the key to
tipping the scales towards reversing
fatty liver disease is not to actually
overload the liver with yet even more
fat cut that down eat less do more burn
down that fat and you'll start to
reverse course all right what you want
to do is Backtrack on the problem that
started by burning more fat all right
that's the whole exercise thing as a
thermogenesis thing but you also want to
eat less as well does that make sense
okay now the fourth thing that you can
actually do all right and this is a
no-brainer if you want to reverse fatty
liver you got to cut down on your
calories I kind of mentioned this before
it's actually not to overeat all right
um but one thing you can actually do to
really kind of focus on not overloading
yourself with calories is cut out the
carbs now I'm somebody that um tries to
encourage people to embrace food
including carbs enjoy your meals you
know get pleasure out of it um you know
like be a foodie enjoy the food that
you're eating but when the case of fatty
liver disease you got a serious health
problem man you got to really work on
this and so I'm not afraid to tell you
to take a little bit of a more a a a
deliberate and more aggressive step by
cutting out the carbs and this means
eliminating bread Bagels pasta snack
foods like chips Pizza cakes cookies cut
all that stuff out all right these carbs
are source of fuel that loads up your
fat cells all right which is exactly
what you don't need when you're dealing
with fatty liver all right so cut down
or cut out altogether the carbs in your
diet all right and the key thing is
you're going to swap up the carbs
uh put other nutrient-dense foods like
plant-based Foods they're going to get
it meet your body's nutritional needs
and some of the
polyphenols in foods like spinach and
tomatoes and kale and broccoli uh onions
they will actually turn on thermogenesis
to help you burn down extra body fat as
well all right this is why by the way
switching uh to meals away from carbs to
include most whole plant-based Foods
that's the way to go for overall health
again you're going to get
polyphenols chlorogenic acid the
coronoid like lycopene elic acid
proanthocyanidins these will actually um
activate your body's ability to burn
down harmful body fat improve your
metabolism turn up um your energy all
right fuel all right U burning down Fuel
and you're going to get those
micronutrients as well from the plants
dietary fiber is something that also
comes from Whole plant-based foods that
actually gets down to your stomach helps
your gut um uh Health your Healthy
microbiome uh and plus the plants can
give you all the macro and
micronutrients that you actually need
plant-based foods are also sours of
calories by the way so um you just got
to be careful about how much you
consume now some of them uh have a lot
of carbs like beans for example now
beans are normally super super healthy I
encourage people to eat beans all the
time but if you have fatty liver disease
you want to cut down on those extra
carbs because that's actually one way to
uh not overeat not overload your liver
not make a problem that's already bad
even worse all right now if you need
help figuring out how to design a proper
low carb diet for a fatty liver disease
you might want to think about Consulting
with a nutritionist all right just to
get a little guidance at the beginning
to help you design what's the right way
to go forward all right and be very very
careful but by what you see online when
it comes to nutrition much more reliable
if you work with somebody who's a
professional a trained nutrition expert
to help you with a diet for fatty liver
disease you don't want to be monkeying
around with a disease State and by the
same time with with your diet you don't
want to take like an amateur hour you
know somebody who's got false
information misinformation and steer you
down the wrong path in this case with
fatty liver disease I strongly um uh
encourage you to look for a nutritionist
to consult with you can ask your doctor
if there's one that he or she can
recommend all right note by the way I'm
not rattling off a whole list of foods
that you can't eat right now that you
can bit in your diet because when you
got fatty liver disease you really need
a professional to be able to assist you
with making those right choices all
right um now here's the other thing uh
burning down fat is really kind of a
personal situation everyone's different
you got different body size different
activity levels different other maybe of
other health conditions all right that
you got to deal with so what I actually
say uh is that when you actually have
fatty L disease and you're talking about
diet work with a nutrition expert to be
able to help guide you in developing the
right plan I can't emphasize this enough
all right uh for fatty liver disease
forget what you kind of hearing online
this is something you want to work with
a professional on there's no one siiz
fits-all plan that's going to work for
you all right very very important to be
able to keep this in mind all right
finally the fifth thing I'm telling you
if you are trying to get rid of uh
reverse fatty liver disease is you
definitely have to cut out all sugar
sweetened foods from your diet any food
that's got added sugar all right um now
you know what that means candies cakes
sugar sweetened cereals sweetened snacks
ice cream popsicles soda regular or Diet
all right these are because actually I
guess regular these are all foods that
actually have added sugars they're all
very very common people love to eat them
all right now people without fatty liver
disease need to be careful about these
Foods because they've got this added
sugar can easily overwhelm their
metabolism and these foods are very very
common but if you have a fatty liver
disease eating these types of foods like
C candies and cakes and sugar sweetened
cereals etc etc really terrible for your
liver you can take a bad situation and
make it worse by eating more foods with
added sugars and by the way not only are
these sweetened uh foods but they all a
lot of them also contain a lot of carbs
as well so you get the sugar carbs from
the sugar you get carbs from the food
itself and now guess what it's just
going to get loaded back into the liver
and now you've going to take your fatty
liver and make it even worse and make it
harder to reverse your situation all
right listen you started with a liver
that's Laden with fat you're trying to
get rid of that fat you got to eat less
carbs so you're not loading up more fat
you got to burn off more fat all right
and eventually you're going to tip these
scales in your own favor so you can
still have enough energy because food is
our fuel we need energy but you want
your body to run smoothly but kind of
like kind of dispensing with or dumping
the fuel out all right you don't want to
actually overload in that fuel it leads
to a disaster when it spills out into
your body accumulates in your liver and
then takes over your liver and then
shuts down your detox organ all right
now when it comes to
fuel food that we eat always go for high
quality fuel right if you have a car and
you're loading it up with gas you can
use cheap Fu every now and then all
right your car is not going to feel too
much but if every time you fill up the
gas in your car you are only using the
cheapest quality fuel that's like every
time you're eating you're eating poor
quality foods you're eating Ultra
processed foods or sugar sweetened Foods
what you're going to do is you're going
to wear down your body you're going to
and and you're going to overwhelm your
body at you with all these uh carbs and
calories same thing with your car if you
put the lowest quality fuel in your car
guarantee you it's not going to last
your car is not going to last as long as
somebody who takes good care of their
car by adding high quality fuel all
right and of all these sugar sweetened
things sodas probably the worst offender
now you probably heard me talk about
this before in another video but one 12
oz can of soda typically this is the
stuff you can buy from a store in a
sixpack right you've all drank it before
all right these colas and other kinds of
things they got a lot of added sugar in
it on average 12 oz can of soda has nine
teaspoons of sugar added to it all right
drink that if you got fatty liver it
pretty much gets loaded right back into
your liver totally not what you want to
do okay I covered a lot in this video
but I hope you learned something new
about the topic of fatty liver and as a
physician I can tell you kind of like
how concerned we are when we actually
see patients with fatty liver disease
and I hope that I've given you something
to walk away from this video uh
understanding number one fatty liver is
a serious health condition you don't
want to mess around with it and number
two you need to take some decisive
action
with the help of your doctor but there
are some things that you can do on your
own to tailor your personal nutrition
plan your personal lifestyle change that
makes it fit you who you actually are
all right that's it thanks for watching
and I will catch you on the next video
Dr Lee out 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