Kind: captions
Language: en
today we're going to talk about foods
that can actually help reverse a fatty
liver before we talk about Foods let's
talk about what is a fatty liver and why
is it harmful to your health your liver
which is located in the right upper
quadrant that's on the right side of
your body just under your rib cage okay
is your body's cleansing and detoxifying
organ and it's actually connected to
body fat in important ways meaning that
when you actually store fat normally
energy fuel in your body fat your liver
actually detoxifies any other things
that are running around but it doesn't
have to contend with the fat however
when you actually have excess body fat
and more fuel being stored into your
body fat this is metabolic dysfunction
overeating putting too many calories in
your body is one cause of this then fat
can leak out of the fat cells okay out
of your fatty tissue into your blood and
then your liver has to spring into
action in order to be able to actually
try to clean out the blood and it stores
the fat in the liver itself so the liver
becomes fatty okay uh you know that
story about F gr it is a French dish
where they actually stuff um the goose
with food until it actually uh the liver
becomes replaced by fat and that's the
fatty liver of a goose that's actually
um or duck that's actually the the
delicacy all right well that's not what
you want to have happen in your body and
probably don't want to have it happen in
Ducks as well okay so how does all this
work you're eating food your food are
calories that's the energy in your body
you swallow uh the food the calories get
absorbed into your bloodstream when
you've got food your insulin is called
into action because basically you're
putting fuel into your tank fuel into
your body and Insulin draws that energy
uh uh into your cells your muscle and
your body fat stores it of course any
energy you need to run your the engine
of your body is actually going to be
used uh right away and when insulin
actually uh uh goes up it draws the fuel
in and then the and then the insulin
levels actually come right back down and
you're eating all day long and the
insulin keeps on coming out whenever
you're eating ready to actually get more
energy and then when you're actually
sleeping at night and you're not
actually eating that's fasting when
you're fasting sleeping not eating
insulin levels are down your body shifts
gears like a race car all right it
shifts gears in from fat storing or fuel
storing mode into fuel burning mode so
in fact at night when you're not eating
when you're fasting you're sleeping your
metabolism is actively working to burn
down extra body fat now if you ovate
during the day uh while you're sleeping
your body's going to burn some of that
extra fat away all right uh and and
that's fine because that's one way we
regulate the amount of fuel that we're
carrying in our body but if you overeat
day after day week in and week out month
after month year in and year out what do
you think is going to happen you're not
capable of burning all that fat off in
fact even if you exercise as much as you
want you've actually stor a huge amount
of body fat and when you keep on doing
that all right over consumption too much
fuel in your tank all right now what
happens is that the fat leaks out the
fuel leaks right out of the gas tank so
if you a filling station with your car
and you filled up your gas tank um with
fuel right uh uh we know that it fill
keeps on popping out until the tank is
full and it goes click the clicker goes
on and now you actually can't put any
more fuel in there all right now imagine
if there was no clicker right you just
put the fuel in there you had no idea
you step away from the car fuel fills up
all right and then what do it do when
the tank is full it spills out the side
of the uh of the um of the fuel
area down the side of the car right
around the tires and it'll pull around
your feet as a toxic dangerous flammable
mess and this is exactly the same thing
that happens in your body when you
overeat all right uh when you actually
store your now thing is that in your
body unlike a metal fuel tank in a car
your body your fat cells can stretch
three times larger than before you
actually loaded up with food so you
stretch this fat cell three times the
next fat cell three times and next fat
cell three times oh out of fat
guess what your body's got stem cells
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 now we can
see the excess body fat if it actually
goes under the chin or around the waist
on the thighs or the butt okay but the
harmful body fat is inside the tube of
your body because inside the tube of
your body that's called visceral fat and
you could be a skinny person with a
skinny tube and you can still build
extra body fat if you over consume 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 I
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 over consumption of calories it's
very dangerous because as this fat grows
up up up and in the viscer 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 his blood
supply fat also needs to get blood
supply uh 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 over growing fat is kind of
like a tumor 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
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 dexus 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 stack on the 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 adapost tissue which is another
way actually to talk about body fat Mass
adapost tissue overloaded with fuel okay
from over consumption 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 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 carnic 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 overc
consumption excess body fat causing the
spillage of lipids uh into your liver
which then accumulates that uh fat and
now you're a setup uh to actually have
uh not only inflammatory fat and be
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 overc consumption 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 over eat healthy food
and you'll actually have a similar
problem okay so this is just about junk
food Ultra processed food although
that's a lot worse overc consumption of
calories of any type can set you up for
fatty liver disease and in fact fatty
liver is now the number one reason to
have a liver transplant in the United
States it used to be hepatitis it used
to be alcoholic curosis you know these
are other uh conditions that can affect
the liver hepatitis is caused by a virus
the hepatitis virus that kind of infects
and destroys the liver uh causes
scarring alcohol you drink a lot of
alcohol of course the liver is trying to
uh firing up like a factory as fast as
it can to um deal with over excess
alcohol well o alcohol is a toxin
eventually you scar your liver down
because the liver cells are killed off
and you get a scar that forms then you
wind up actually to have a liver
transplant look liver transplant is
amazing procedure because it can be
life-saving but you pay a big price
first you might not get a liver because
there aren't enough liver to go around
liver donors second if you get a liver
transplant listen your problem your new
problems have just begun now you're
going to have to be on a lifetime of
immunosuppression drugs you got to low
take medicine so your body doesn't
reject the liver and lower your own
immune system you know what that sets
you up for that sets you up for
infection that sets you up for
vulnerability to all kinds of diseases
caused by bacteria and viruses inside
and outside the body and it sets you up
for cancer so you don't want to have a
liver transplant unless absolutely
necessary okay and again fatty liver
number one cause to transplant so how do
we actually um uh get rid of uh fat how
do we get rid of this extra fat so this
is actually what's important we can
actually use our fat to fight our fat
let me explain fat in a body comes in
two different colors we've got white fat
which is uh Wiggly and jiggly you can
see that under the arms under the chin
it's the muffin top it's the fat in your
thighs and your butt that's the stuff
that most people want to get rid of okay
um and it's also the fat inside the tube
of our body that visceral fat now we
need some fat to stay alive Fat's a
cushion fat actually is a organ that
releases hormones it helps us understand
when our fuel tank is low or filled up
all right leptin grin this is these are
the hormones that affect your brain to
signal that it's time to go to the gas
station to the to to fill up the tank
right so you're driving in a car all
right you look at the needle uh in a
fuel gauge and it's slow ah now you're
thinking I got to pull over to The
Filling Station where's the next gas
station our body does the same thing all
right when uh our body fat actually
helps us sense the same thing you fill
up the tank all right when you sit down
to eat something right and then your fat
signals when you've actually filled up
the tank it releases leptin which is
called the Sati hormone it tells you
that you're full all right and then when
you're full your gas tank is full now
what do you do you stop eating because
you're not hungry anymore and then you
drive off you leave the dinner table and
you go about your way so literally our
body is like a car you pull over to The
Filling Station to fill up and you
really only think about filling it up
when the gauge is low so our fat normal
tissue healthy fatty tissue actually has
this function it actually releases the
hormones um that actually help us uh
signal when the fuel gauge is is high or
low and many other hormones as well by
the way one of the other hormones is
called
adiponectin I bet you haven't heard of
adipine nectin but it is the uh hormone
that has the highest level in your body
Bar N all right so if I ask you to draw
a vial of your blood and uh as a doctor
I sent it away for measurement of all
the hormones I'd get your of a ditin it
would be the first one that comes up in
terms of the high level you know how
much higher your dip antin levels are
compared to other hormones every other
hormone 1,000 Times Higher so what does
a dipkin do made by body fat healthy
body fat a dipkin actually helps insulin
work better to draw that fuel into your
muscles and into your fat cells all
right so it's an energy storing hormone
so we need some of the fat that's really
my point I'm actually telling you a
little bit of Fat's good and you you
need the fat as this fuel tank to be
able to store that energy so all fat is
good until you have too much of it and
then until you overeat and then now
you're actually making too much of it
and now you keep on going and now it'll
leak that is actually the problem all
right when you actually have uh lipids
leaking out of your body fat it
accumulates in your liver like that
raw I told you and ra is not a
politically correct thing to eat anymore
not supposed to eat it although I have
to say some people love the taste of it
so okay now how do you know you've got a
fatty liver well first of all your liver
detoxifies so when you can't detoxify
and starts to fail um uh guess what bile
and other uh metabolites in your body
build up and your skin starts to look
orange all right yellow orange and and
the whites of your eyes are the ones
easiest place to tell all right so when
your mucous Ms are yellow or orange and
your the whites of your eye are orange
that's a sign that your liver is not
doing well that's one of the signs of a
fatty liver another sign that's uh more
vague is uh fatigue man when you're not
detoxifying your liver's not doing its
job you just feel wiped out medically we
call that malaise fatigue fatigue is a
sensation you report malaise is kind of
a behavior like you just feel like
crummy crappy can't don't have any
energy at all and then when your liver
is not functioning well remember I told
you the liver is located on the right
side of your body just under your rib
cage right here all right it's a big
organ uh you get pain in that area pain
in a right upper quadrant is a Telltale
sign that there's something going on in
your liver eventually that liver will
develop therosis which is scarring
because when the liver cells start to
die they're replaced by Scar Tissue okay
now that's it you've actually knocked
out the Machinery you need for
detoxification scarring liver damaged
liver sometimes can't be recovered even
the liver can actually normally
regenerate itself really well when you
get too much scar that's it okay over
and now you need a transplant so you
don't want to actually have this
spillage of fat from overc consumption
getting into your bloodstreams getting
stored in your liver loading up your
liver with fat compromising liver
function then causing damage liver cell
death and scarring that is another
that's a really big problem now if you
develop sorosis which is another sign of
liver failure which can occur with fatty
liver what are some of the other signs
and symptoms all right this is where you
know as a medical doctor I can tell the
things that we see in the clinic when
patients actually have problems with
their liver besides skin color besides
discomfort in the right upper quadrant
as we call it
RQ um you can have itchy skin all right
toxins floating around your bloodstream
make your skin itchy liver also uh takes
a huge amount of blood um from the vein
the portal vein and and uses that to
purify it okay to purify your blood when
your liver is blocked up and it's not
working properly the fluid back up all
right it's like the you've actually
plugged the uh drain in your sink in
your bathroom and you've got the the
spigot running what's going to happen
the water is going to actually back up
and this is exactly what happens when
your liver is clogged not functionally
properly fluid that would normally be
cleansed detoxified backs up and when
it's coming from the bottom part of your
body which it is a portal vein you know
where it actually gets winds up that
back pressure uh spills out that that
fluid that can't flow forward can't go
forward it spills out and it collects in
your belly it's called aites a c Tes and
this is when fluid normally builds into
your belly and it's a very odd thing
when that space the the viscous space
you know the the tube of your body
starts being filled with fluid it is
like a leaking pipe in your basement all
right the fluid just kind of keeps
coming out it's a mess it's everywhere
and eventually you can actually uh get
swelling in your legs your legs become
giant with pitting because the fluids in
you're stretching out your skin and
sometimes you got to go to the hospital
we got to put a needle into the belly to
remove the fluid all right so this is
what happens I'm telling you all this
not to scare you but to actually tell
you just how critical the liver is and
when you damage it okay with extra fat
excess body fat it's a real problem okay
leg swelling edema atis as I told you
now the other thing is that you wind up
actually um disrupting blood vessels so
you get these little what we call spider
angomas on the skin they little blood
vessels that look like spiders or
starfish tiny little Wiggly lines pop
out around your body that's another sign
of a liver problem okay and we talked
about yelling of the eyes of the whites
of the eyes and the skin now you don't
want any of this stuff all right liver's
uh uh normally very resilient so if you
actually uh uh walk it back um hopefully
most likely it'll regenerate in fact you
know the liver can is amazing organ
because if you were to remove 2third of
a healthy liver and leave only one3 uh
behind the rest of the liver will
actually regenerate itself eventually
all right so this is a highly resilient
and very important organ so you need to
take care of it and you don't want to
mess it up with excess body fat all
right um so how do we actually unpack it
how do we walk that back um uh fatty
liver well one thing to do is to burn
the extra fat away all right and allow
that liver to uh not have to work so
hard un burden the liver and allow it to
regenerate so let's talk about five
foods that can actually help the liver
regenerate now that I set the stage for
you and now you know actually you know
quite a bit now about fatty liver and
how the liver functions and what we see
in the clinic so ready food number one
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 well fed
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 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 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 meas 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 get the weekend
off uh then after one month the bean
eers had a 1 in reduction in their waist
cerence let me explain that to you
remember the tube of the body we're
talking about visceral fats here right
so when you got lots of visceral fat
you're stretching out the tube all right
and when you burn away viseral fat what
happens the tube shrinks back shrinks
back to a small smaller size so so a
month of bean eating shrink an inch off
the waist circumference can tight 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 gram 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 okay now here's a little Pro tip
for you if 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 dried 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 fate 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 remove some
of the Fates now why is this important
if you got fatty liver is because fate
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
therosis 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 Fates so soak them
overnight and by the way the other uh
little tip of soaking overnight 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 overc consumption of
food over consumption 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 uh keeping you from
actually ere eing calories all by itself
now if you're going to cook beans all
right uh there's a lot of ways tasty
ways to cook beans uh uh I know that
some recipes have you throw lard or
bacon into a beans I would Rec highly
recommend that you use a healthy oil
like extra virgin olive oil into beans
this is a Mediterranean recipe you know
you can throw a little bit of tomato in
there some herbs um make a nice bean
dish uh go to Google look up beans uh
extra virgin olive oil meditran recipe
watch a video and see how somebody can
make an absolutely uh delicious Bean
dish that can help you fight extra body
fat and unpack that liver so it can
actually repair itself very important
all right food number two extra virgin
olive oil just talked about extra virgin
olive oil and it's back now remember all
oils are fats all right but we use fats
for cooking and some people say well
let's not use any oils that's not
reasonable all right if you want to
really enjoy your food uh having a
little bit of oil is absolutely
important extra virgin olive was my
choice and it's it's recognized as a
healthy choice there are some people out
there that are you know uh talking dirt
about extra virgin olive oil saying it's
not healthy for you complete bunk all
right complete bunk I'm a doctor I'm a
scientist I can tell you the evidence
the clinical evidence where it matters
shows that extrav virgin olive oil is
actually healthy okay so um oil is fine
extra-virgin olive oil is a preferred
oil actually for cooking food and it's a
healthy oil because it's got bioactives
natural chemicals uh that activate your
body's Health defenses and activate your
metabolism one of those bioactives is
called hydroxy thyrosol hydroxy thyrosol
and guess what it does the hydroxy
tyrosol and extrav virgin alive oil it
activates your brown fat so your brown
fat is the healthy fat that burns down
your harmful fat your white fat now I
didn't really talk about Brown fat yet
but here it goes in addition to the
white fat the harmful fat the visceral
fat you've got this wiggly jiggly we've
got healthy Brown fat Brown fat is not
lumpy bumpy wiggly jiggly it is wayer
thin and it's not located under your
chin under your arms not located in your
or on your waist uh Brown fat is uh
pressed along the side of your neck it's
a little bit under your breast bone a
little bit between your shoulder blades
a little bit in your belly and brown fat
has a very special job when okay Brown
fat is like a space heater when you turn
it on it generates Heat
this is a process called thermogenesis
very important all right uh and and cold
turns it on all right so when you're
cold your brown fat fires up and it's
like a space heater like you had in
college you know to warm your toes um
turns on on a cold day uh and generates
a heat it's called thermogenesis now the
space heater draws power from the wall
like when you plugged it in uh when you
in college uh and what and and so Brown
fat draws the power to generate that
heat from your white fat your harmful
fat Brown fat Burns sound white fat
consumes the fuel the excess fuel of the
white fat when it actually generates
heat and this by the way is what uh fat
does in cold so if you're actually
talking about uh a cold plunge that's
what it does this is why it's
metabolically healthy turns on your
brown fat um but but so does uh cold
temperatures and in fact the purpose of
Brown fat seems to have emerged in
animals during hibernation right so what
happens with hibernation the you know
the the the woodchuck or the the fat
animal uh is eating all fall stuffing
its Cheeks getting nice and Pudgy right
so like a round ball fatty ball and then
it Burrows into its hole it's not going
to be eating for a long time and then
but and it's cold the cold turns on the
brown fat the animals in hibernation
Brown fat is firing up generating Heat
helping it stay alive and it's consuming
that extra body fat all right so now you
learn why Cold plunges work uh as well
so back to the olive oil that contains
hydroxy tyrol guess what hydroxy tyol
activates Brown fat it it's it's like
turning on the switch to your space
heater um and the brown fat fires up and
what it does is it draws down and burns
away the the extra fuel from your white
fat the part you don't want in fact
there was a a clinical study in Brazil
that looked at women 41 women who were
aged 19 to through 41 so this is on the
younger side who are overweight and who
didn't normally use olive oil in their
diet or cooking or anything like that
and what the researchers did is they
gave half of the group they split the
group so half the group actually got
extra virgin olive oil how much did they
get they got two tablespoons worth
that's not very much think about a
measur measuring spoon for two
tablespoons you know that's not very
much at all of of extra virgin olive oil
and and they added to their breakfast
every single day all right the other
half of the r just got a placebo the
placebo had soybean oil all right and
all the women went on a little Cal
caloric restriction because you don't
want to be overeating and then the
question is what did the olive oil do
for their metabolism well after N9 weeks
the women who were eating extraversion
olive oil that had hydroxy tyrosol had
turned on their Brown fat that burned
down the harmful white fat guess what
they lost 6 PBS about 62% more weight
loss than the soybean eaters so this is
an example you're burning down that
harmful visceral fat weight
circumference is shrinking and by the
way of that six lb how much of it was
from body fat 5.3 lbs of that six lb
most of it was the body fat that you
want to get rid of that's stuff that
could be inflammatory all right by the
way another benefit of extrav virgin
olive oil a lot of people don't know
about is extraversion olive oil
Evo uh the these women in this study
also had lower blood pressure by about
five points now you know how what a
challenge it can be to actually keep
keep blood pressure normal and that's
why people a lot of people take blood
pressure medicines when they have high
blood pressure well um for every five
points you lower your uh blood pressure
you reduce the risk of heart disease and
Stroke by 20 to
30% this is extraversion olive oil it's
a fact don't use too much of it all
right two tablespoons 2 to 3 tablespoons
is is probably the magic number that you
want to actually have you know how they
have the magic numbers for magic number
for sleep how much 7 to9 hours magic
number for olive oil for health extra
virgin olive oil 2 to three tablespoons
so by the way here's a little Pro tip
about extra virgin olive oil if you'd
like it okay you want to get the extra
virgin olive oil that has the highest
polyphenol content so I'll tell you
because I've done the heavy lifting for
you already there are three types of
Olives that are very high in polyphenols
in Spain it's called The piku Olive p i
c l in Greece it's called The coroni
Olive k o r o n i k i coroni Olive in
Italy there's a olive called morolo m o
r AI o l o it's from Umbria now uh these
are the olives with the highest amount
of polyphenol so when you actually get
olive oil from Spain made with P olives
and only piku olives this is called
monovarietal
next time you go to the store look for
monovarietal Spanish olive oil made with
Piko olives it should all be on the
label okay then you'll actually get the
highest polyphenol olive oil you going
to look for a Greek olive oil go to look
for Greek olive oil make sure it's
monovarietal made with only one variety
and look for that magic word coroni all
right and you're going to get the
highest polyphenols and then for it to
Italy if you look for umbrian olive oil
and look for morolo um it's a little bit
less easy to find the morolo very easy
to find the Cori the Greek and very easy
to find the Spanish but you can order
these online but these are at your
regular grocery store by the way the
other thing about olive oil now you
should really look at the packaging
don't get olive oil in plastic
containers microplastics will get into
the oil all right plastic actually
dissolves in uh in fat in oil so you
want to get it in a tin all right um or
you want to get in a glass bottle and
some olive oil manufacturers are now
even testing for microplastics um okay
one little extra tip about extra virgin
olive oil if you look for the organic
type like looks like Greek for example
Greek extra virgin olive oil
monovarietal Cori organic all right that
is actually a winner you're going to get
even more of the polyphenols because
organic olives have more hydroxy tyrosol
all right I'm going to reel this back a
little bit just to step back and say
just remember extraversion olive oil is
a fat so you don't want to actually be
overusing it um uh uh have 2 to three
tablespoons a day all right uh here's a
way to get 2 to 3 tablespoons a day
naturally in your food all right instead
of butter in the morning if you're going
to make some eggs uh use it extra virgin
olive o boom you got yourself a half
tablespoon right there um for lunch if
you have a thing of sourdough bread use
it as a dip now you got another half
tablespoon if you're if you're cooking
or eating something like chicken or fish
at night you can drizzle a little extra
virgin olive oil now you're actually on
your way to finishing off your uh two to
three tablespoons all right you want to
make a salad dressing make it with extra
virgin olive oil whip it up with some
balanic vinegar or I like to cook so
I'll tell you about this or you can
actually um take the extra virgin olive
oil mash up a sardine in it um squeeze
uh uh some lemon on there whip it up
together add a little bit of Diel
mustard boom you let have yourself an
amazing uh Dijon vinegret with extra
virgin olive oil and you'll actually you
get the rest of your extra virgin olive
this is the best way to get your two to
three tablespoons I encourage people not
don't don't just load up a measuring
spoon and Chuck it down your throat like
the clinical trial that was a research
live your life enjoy your food use extra
virgin olive oil to get that flavor all
right and by the way if you add a little
extra virgin olive oil to a roasted or
grilled fish chick fish or chicken
you're actually adding a lot of nice
flavor and moisture back to it at the
very end oh yeah don't forget if you eat
whole olives which I love olives um
you're getting going to get some extra
virgin olive oil that's not yet pressed
you get some of the oil that's not yet
pressed right from the whole Olive as
well um uh you can get the pitted olives
if you're kind of don't if you're put
off by actually having a little pit in
the middle but in the Mediterranean
they're eating olives all the time just
spit off the pit or put the pit onto the
side in a little tiny uh bowl no problem
easy peasy uh and very very healthy all
right food Number Three Tomatoes now I
made a video on tomato juice uh for
fighting body fat so check it out on my
uh YouTube uh Channel another video but
Tomatoes also are source of a bioactive
to fight harmful body fat tomatoes have
something called lycopene it's a
carotenoid actually helps to make
tomatoes red and guess what lopine does
you got it it turns on Brown fat fires
it up like a space heater activates
thermogenesis and remember what we said
Brown fat does when you light it up
fires up generates heat and it draws
that energy from your harmful visceral
body fat in the tube now you're actually
activating your metabolism burning down
harmful body fat uh creating uh heat uh
and and guess what that does that also
uh unpacks your liver so you're not Ed
actually having that overflow of the fat
that can uh build up in the fatty liver
hey just a real quick one here
if you're enjoying this video then
you'll definitely want to check out my
free recipe for a Carrot Top salad
that's right I said Carrot Top in the
video you've already learned that
carrots are a great source of
carotenoids and dietary fiber so now I
want to show you how to enjoy this
delicious vegetable from root through
stem and guess what it only takes 15
minutes to make it get the full recipe
it's completely free right now in the
caption below now back to the video
now there's some other benefits uh with
lopine in tomatoes lopine is also
anti-inflammatory so you know what that
benefit is you got an inflam liver you
got inflammatory fat now you're eating a
tomato you're also lowering down that
inflammation which actually sets you up
for so many diseases so eating tomatoes
like this is actually really really
healthy for you by lowering inflammation
all by itself even if you don't have a
fatty liver but especially you have a
fatty liver now you can eat tomatoes
slic onto salad Raw it's a great source
of vitamin it's got good liquid in it um
it's got lopine but if you want the
highest uh levels of lopine the and the
most absorbed into your body the best
way to have tomato is to cook it into a
tomato sauce all right now let me
explain this to you lopine found in
nature so if you pick a tomato off a
Vine and you eat it like an apple you'll
get some lopine for sure but the
lycopene is in a form that your body you
know kind of absorbs pretty well well
but not great if you heat the
lycopene up you'll actually the heat
will gently change the chemical
structure of the lopine into a form your
body loves and this is why simmer tomato
sauce the way that Nona made it okay for
pasta is a great way to actually convert
that lopine I'm sure the Mediterranean
they didn't know this you know hundreds
of years ago when they first started to
invent cooked tomatoes for tomato sauce
but this is modern research Modern
Chemistry teaches us that heating it
actually changes it into the lopen in
form our body loves to absorb you want
to make even better absorption guess
what what should you actually cook the
tomatoes down a little bit with now
lopine is fat soluble all right so it
loves it to dissolve in anything fat and
gets absorb better into your body that
way so why don't you um sauté uh and
cook down your tomatoes in get ready for
it extra virgin olive oil that's right
the thing we just talked about before
add tomato to it look it down and now
the lycopenes change its structure so be
avidly absorbed now it's in olive oil
and now your body's really going to
absorb it and by the way the sauce is
even going to taste better all right so
just like I was talking about uh with
extra virgin olive oil there are
tomatoes that actually um have higher
levels of lopine so what are they number
one the San Marzano tomato growing on
the slopes of vvus uh in Italy uh
they're kind of a they're kind of a plum
tomato uh they're really sweet uh they
you know they're growing in a volcanic
soil they're very special um you can
actually get them outside of Italy
because they're grown in by Farmers uh
you just have to look for the label I
always go to the grocery store and I'm
looking around for San Marzano if I
don't find any I actually asked the um
the produce manager if they have any you
can go to a garden center you can
actually buy the plant and plant them
yourself in your yard and then you have
your own San Marzano Tomatoes Amazing
high levels of lopine or the other good
news is you can get get San Marzano
tomatoes in a can all right this is
canned from Italy also has lopine in it
a really good lopine and the canning
process doesn't not make it um it
doesn't damage it in any way or and
here's another way that I love to get my
lopine from a tomato you can actually
get uh double or trip even triple
concentrated tomato paste you've seen it
in a middle aisle it's a paste can come
in a yellow tube is one that I usually
use in my kitchen man you squirt some of
that stuff into a pan the a little bit
of extra virgin olive oil a little bit
of chopped garlic you can saut anything
broccoli any vegetable any Seafood uh a
piece of chicken uh man it actually
lights it up or even the pasta makes it
really really tasty and now you get the
lopen as well so San Marzano Tomatoes
cherry tomatoes the little tiny little
lopine bombs they're also rich in lopine
Black Tomatoes you know we didn't used
to see these but they're kind of like
purplish darkish black Tomatoes they
have have a lot of lopine and then
something called Tangerine Tomatoes um
they come with the lopine in a chemical
form that your body's already going to
love to absorb so you don't even need to
cook it if you can find a tangerine
tomato all right look make some notes on
these you can put it on your phone bring
it to you in the store whip it up next
time you're in if you're in the summer
or at a farmers market and talk to
people they'll tell you what kind of
tomatoes they actually have all right so
let's talk about the fat lowering
effects of tomato all right how do we
know that it works got to look at the
data and here here's the data all right
uh uh there was a study at the
University of Porto in Portugal and
we're looking at young women aged 18 and
25 years old all right and they were
normal body size uh and um young healthy
women and they gave them just one tomato
one Ripe Tomato to eat before lunch for
30 days for a month all right that's all
they got they could work out the way
they were working out they could eat
everything else they were normally
eating no special caloric restriction no
exercise program they didn't even get
Health coaching all right and then they
added the Tomato uh to whatever else
they were going to eat right so this is
not a swap out for lunch this is adding
a tomato to the lunch before the lunch
now what the research is founding is
that eating a pre-lunch tomato led to a
2.4 pound weight loss after a month and
most of this came from body fat 2.4 lbs
of weight loss now you might say you
know couple of pounds not a big deal you
know what let me tell you eating a
single tomato before lunch that's that's
not a big deal either just shows you the
power of food is medicine a little can
give you something really really
meaningful all right by the way they
also studied the weight loss no loss of
muscle or bone and eating the Tomato
also lowered cholesterol levels improved
fasting blood glucose so better for the
metabolism right you're actually burning
down extra body fat now you've got less
inflammation and now your glucose
utilization is better all right that's
really uh pretty amazing okay so how
much l aen is in one Ripe Tomato right
the kind the amount that was given to
these women young women in Portugal all
right in order to get that 2.4 pound of
weight loss just with the lopine how
much lopine is in one Ripe Tomato well
you get get in one Ripe Tomato the same
amount of lopine that You' get in one
heaping teaspoon of tomato paste or 3/4
of a cup of tomato sauce all right a
little bit more than uh a half a cup 3/4
of a cup uh or to make soup not very
much that's how much lopen that's all it
took for that lopine to activate the
brown fat lower the inflammation improve
glucose sensitivity and by the way an
absolutely delicious way to be able to
have something plant-based for lunch
very reasonable amounts all right um
okay so we talked a little bit about the
pro tip of using extrav Virgin Olive Oil
to heat Tomatoes um by the way now when
you do that you're getting the hydroxy
tyrol from the olive oil and you're
getting lopine from the Tomato it's a
one one two punch of benefit for your
metabolism to burn down harmful body fat
you got a fatty liver this is actually
helps unpack your body of extra body fat
you burn it down and it allows your
liver to um heal itself all right um and
if you really want to concentrate your
lycopene and that's your goal just use
that concentrated tomato paste double
concentrate triple concentrate all right
that's just just how concentrated the
tomato is you know you squeeze it out
like toothpaste you get a lot of lopine
in that all right food number four
carrots carrots like tomatoes are a
source of carotenoids carrots also have
a lot of dietary fiber right Bugs Bunny
The Bunny the rabbit rabbit food got a
lot of dietary fiber in fact one cup of
grated carrots has about four gram of
dietary fiber and this is actually
really healthy so that's why when you
shave carrots into a salad for example
it's really great but you can also roast
carrots um delicious uh as well and if
you're going to roast other Meats with
it like chicken or whatever um add some
carrots in the bottom in The Roaster and
now you'll actually you know mix the
carrots with the drippings or the heat
we'll actually cook it all together
absolutely a great way to actually cook
with carrots and get the benefit of the
coronoid in the carrot and the dietary
fiber uh in a carrot as well now what do
those carotenoids do turn on Brown fat
they up your metabolism they lower
inflammation they improve glucose
sensitivity and this has been shown in
clinical studies so researchers at the
University Medical Center Center in the
Netherlands studied
374 middle-aged Men actually 40 to 80
all right so middle-age the second half
of life and they asked them to report
how many carrots they ate or other foods
that had carotenoids you know the orange
foods and they measured their body fat
at the beginning and and at the end and
also a lot of their metabolic features
right so here's what they found in the
analysis they found that uh those men
who ate the equivalent of three medium
carrots per day lowered the risk of
developing metabolic syndrome by 58% let
me repeat that an analysis by the
University of Netherlands actually found
that those men who ate the equivalent of
three medium carats a day to get the
carotenoids and get the dietary fiber
lowered the risk of develop metabolic
syndrome pre-diabetes by 58% all right
by the way the same uh consumption of of
carrots reduces waste circumference by
an 1.6 uh inches all right 1.6 in that's
a belt loop and a half and a little bit
more and that's less visceral fat in the
tube of the body right now a lot of
people don't know that carrots didn't
start out as orange they actually
started out as purple and if you
actually ever go to a farmers's market
or sometimes in the grocery store you'll
see these what they call them heirloom
carrots that are purple on the outside
break it open and you'll see they're
yellow on the inside purple on the
outside carrots were root vegetable that
are originate in in Southwest Asia
purple on the outside yellow on the
inside by the way the purple on the
outside also beneficial because it has
anthocyanins that's a natural bioactive
that g gives the purple carrot its
purple color anthocyanins is what makes
blueberries blue right it's got that
kind of that that tone uh it's like a
natural food dye um and by the way the
anthocyanins are also fat fighting so
orange
carrots purple carrots you choose your
favorite color and orange carrots that
came from Dutch Farmers that were
breeding them in the 17th century and
the story goes that the farmers were
paying tribute to William of Orange it
was a Dutchman who helped to free the
Netherlands from Spanish rule so then
they said all right let's make all the
carrots orange and they went to breed
them and that's the legend of how we get
orange carrots today all right here's a
pro tip about carrots you don't need to
just eat them raw in a salad they're
great in the salad you can you can
actually um shave them into slice into
uh little shavings into a salad it's a
great way to have them roast the carrots
as I mentioned to you you can roast them
for a delicious dish you and you can
roast roasted by themselves okay with a
little bit of extra virgin olive oil uh
add a little oregano a little thyme
absolutely a great way to actually eat
your carrots okay food number five
onions onions belong to the alium family
of vegetables all right they're in the
same family alium as scallum ons
shallots chives ramps garlic all right
and you know onions are pretty potent as
you know garlic is pretty potent onion
all alium are potent and they are potent
fat fighters as well and part of the
reason that they're potent is because
they have something called Alison a l l
i c i n and Allison you got it you
guessed it triggers thermogenesis it
Triggers on Brown fat to burn down
harmful white fat increases metabolism
to burn it down now onions also have
another bioactive called
quatin okay quatin turns on Brown fat
it's a it's a potent trigger of
activating Brown fat thermogenesis so
onions can reduce body fat now how do we
know this again let's always look at the
data a study from Japan looked at 70
healthy adults who were overweight and
gave them onions that were loaded with
coratin for 12 weeks and basically the
amount uh that they ate is sort of a
just a daily basis just about a third to
a half of a coratin rich onion so you
know like how to get an onion at home
right you bring it home from the store
always wash your Onions by the way
because even they might have been
rolling on the around of the ground so
make sure even if you peel the skin off
make sure they're washed 60 seconds
under cold running water and then you
all you need to eat is half cut it in
half right wrap up the other half stick
it in the fridge or whatever and then
have that half that's all they ate about
a third to a half of the corset and Rich
onion and and then these researchers
studied blood samples at the beginning
and end of the study and they put these
people into a scanner a CT scanner to
measure their abdominal fat guess what
the subjects who were eating onions
every day for 12 weeks onion eaters had
a lower cholesterol because of cortin
actually can lower blood lipids and
guess what when they were looking at the
CT scan for visceral fat harmful body
fat okay in the tube of the body onions
had an eight-fold decrease in visceral
fat
that quite striking and really important
to know because onions are so useful and
so easy to eat you don't have to have a
raw onion you can actually slice it up
you can make an onion soup you can uh
put it up into a stew you can sauté with
onions great way to add flavor as well
as health benefits to your the other
foods that you might be eating as well
now there was another clinical study
from Korea that showed that eating
onions two times per day for um for
weeks could actually lower for 12 weeks
could actually lower your weight by 2
lbs okay and decrease your Weist
circumference by an inch so again other
studies showing the clinical benefit of
eating onions all right um oh so the
quatin where is it well it's in the
onion it's in the whole onion but most
of it a lot of it is concentrated in
those Outer Outer laters of the onion so
if you've ever actually um cooked with
an onion you know you're washing it uh
really well you're peeling off the
papery skin on the ends right you can't
you don't want to be eating the papery
skin and then and then it's so easy when
you're peeling it to peel off the outer
layers as well I used to do that before
I learned the research um we used to
peel off the outer layers toss it out no
no no the cortin you got a ton of cortin
on those outermost layers so save those
outer layers with the
quatin all right hope you learned
something about the liver the fatty
liver fat how to burn down body fat and
the five foods that can actually help
you do it thanks for
watching see you next time 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