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How to Reverse Fatty Liver: My 4-Step Lifestyle Plan · Doctor Turned Health Coach

• 0:22
  So many of my patients these days are dealing with fatty liver disease.
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  If you've ever heard about it, then you probably understand in general that
• 0:30
  it has something to do with too much fat getting deposited around the liver.
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  Now, you might say, okay, not a big problem.
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  I can just lose weight and everything will be fine.
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  And to some extent, this is true. But a bigger problem with fatty liver disease
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  is that it is often silent.
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  And it just takes very little extra fat around the visceral area,
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  we call that visceral fat, to eventually make its way to the liver.
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  And that's going to decrease your ability for you to lose weight.
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  Your metabolic state essentially will change.
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  So what is the solution? Of course, that's what this podcast is about.
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  I'm Dr. Ashwari, family medicine physician turned health coach.
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  And the reason I turned into a health coach is because I just couldn't address
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  fatty liver disease in my mainstream insurance-based practice.
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  The reason is that there are no medications to reverse fatty liver disease,
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  and there's not enough time to really help people fix the underlying issue of
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  what we call steatotic, which basically means fatty.
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  Hepatocellular destruction, right? So the cells of the liver are getting destroyed
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  bit by bit because of this fatty deposition.
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  So if you go to my Substack newsletter, I have a great article on this,
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  and I will also link in the show descriptions the PDF that you can download
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  if you want to start your own liver cleansing, liver fixing journey.
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  Of course, the reason I don't like liver cleansing as a gimmick term,
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  is because they usually sell you some sort of supplement they usually want to
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  have you take a potion so a liver cleanse happens when your body gives a break
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  to your liver for processing and the cells come back to life,
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  this guide that i created is meant to take you step by step through all the
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  lifestyle changes that you can start to help lower your alt and your asd,
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  The main way we find out if somebody has fatty liver disease is by looking at these two lab markers.
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  Usually the ALT starts going up much faster than the AST. In some people who
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  are taking medications or too much alcohol, we might see the reverse.
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  The AST goes up faster than ALT.
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  So the first question for you right now is, do you know what your ALT is?
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  Because fatty liver is on the rise. And this isn't fear-mongering,
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  but a lot of us are going to develop it, even if you're skinny.
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  So my question to you is, what's your ALT? Is it below 20, above 20, above 50?
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  That's a very important number to know. So next time you get your blood test,
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  or if you have your blood test, just go search for ALT, put it in your favorite.
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  AI, LLM, and just feed in all your labs, and you'll get your results.
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  So how do you reverse it? What do you do? So this is a four-step evidence-based
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  protocol that I've come up with, and I'm sure many other doctors have come up
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  with for their own patients, but this is the one that I utilize and I've had a lot of success with it.
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  So the first thing that we do, number one, is we eliminate liquid carbs and fructose.
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  So anything with high fructose corn syrup goes through a very specific process
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  in the liver, which is really taxing on the liver. So we avoid that.
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  So avoid high fructose corn syrup or fructose added to anything else,
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  basically anything that's sweet, any sauces.
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  And then you're also going to stop drinking your liquids. So this,
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  unfortunately, also includes shakes and, of course, sodas.
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  The question is, well, what if it has artificial sweetener? It's probably less
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  of a problem, but again, a liver disease is complicated, and there could be
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  a lot of different issues.
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  But avoid anything that has agave, honey, sucrose, HFCS, or any other added sugar.
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  Number two, you're going to optimize your eating window. If you can,
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  if you're able to, try to come up with an hour range in the day when you're
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  going to eat and an hour range when you're not.
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  So, for example, I usually will have breakfast around 9 or 10,
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  and I usually don't eat after 8 p.m.
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  Okay, so that's a good eating window, about 12, maybe 10 hours,
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  and I have a fasting window of 12 hours plus. So, that's good.
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  I have a long fasting window, and you can change yours around.
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  Some people snack all the time. They even get up in the middle of the night to snack. Great.
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  So you can start by making yours from let's say 6 a.m to midnight
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  and then over a few weeks you take it from 6 a.m to 10 p.m and then 8 a.m to
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  8 p.m and you get the idea over time you're going to eat for 12 hours and you're
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  going to fast for the remainder which is another 12 hours so eat for 12 hours
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  be fasting for 12 hours and then if you need to if there is still some residual
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  problems with your liver, you can experiment with changing your eating window,
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  shortening it a little bit to 8 hours with 16 hours being fasting.
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  But to be honest, usually you don't get a big benefit from that.
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  So just a little bit of a fasting window is all that you need.
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  Number three, there are two important things that help our liver heal.
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  The data shows that glucosinolates and choline are the two things.
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  Glucosinolate is a mouthful, but basically it is found in a lot of cruciferous
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  vegetables and even in certain beans.
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  And choline is plentiful in beans and vegetables.
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  And so it can be a great source for you to heal your liver. Now,
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  some people say, okay, what about eggs and seafood?
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  Yes, but if you already are eating a very calorie-dense diet,
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  the last thing you really want to do is eat a lot of fish or eggs.
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  Maybe it's better to focus on nuts, seeds, and soybeans and other beans,
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  because those are still going to have a lot of these chemicals and compounds.
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  Which will help you heal your liver.
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  And that's exactly what they do. They essentially help you extract the VLDL,
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  which are the very low-density lipoproteins, lipoproteins out of the liver,
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  get it out of your system, and that's how you heal your liver.
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  The last one, number four, is going to be a specific type of exercise.
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  The goal with this exercise is to drive up your fat metabolism or your fat burning.
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  Now, these terms are not very good and accurate because you could be lifting
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  weights and you can burn fat.
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  And then you could be walking and you could burn fat. So we don't exactly know
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  when people will burn fat, but the data shows that if you are in this zone two
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  area, which is somewhere around 60 to 70% of your max heart rate,
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  chances are you're going to be in that primary fat burning mode where the fat
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  is the primary fuel source for your body.
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  It's called zone two cardio, essentially.
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  Now, you don't want your heart rate to be 160 the whole time.
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  It depends on your age, of course.
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  But usually we say 220 minus your age, that's your max heart rate.
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  And then you aim for something around 60 to 70% of that. For most of us,
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  it's going to be somewhere around 120 to 140 beats per minute,
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  ideally for 30 minutes a day, maybe even just 10 minutes a day if you haven't
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  done any cardio at all, maybe even five minutes a day.
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  The consistency is what's going to help you cleanse the fat out of your liver.
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  So this is my liver optimization, liver healing trick.
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  If you download the PDF, you'll see a bunch of other information about,
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  you know, other anti-inflammatory methods and, you know, what testing to get,
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  like the FibroScan, that's very popular, which is an ultrasound of your liver.
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  There's going to be a lot more information there.
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  And as always if you need to if you really need help one-on-one if you really
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  want to turn your liver around
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  quickly there's information in the show descriptions and you can book a one-on-one
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  coaching call that's what i do i'm a one-on-one coach health coach for my health
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  coaching clients i wish you the best i know you can turn things around
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  and if you need any more information check out my newsletter go to my youtube channel and best of luck.