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How to Reverse Fatty Liver Disease Without Medication · Doctor Turned Health Coach

• 0:22
  Today, we're going to be talking about fatty liver disease.
• 0:25
  Now, most of you have heard about this, but maybe you've been told by your primary
• 0:31
  care doctor that your ALT,
• 0:34
  or your ASD, basically any of your liver enzymes, are slightly elevated,
• 0:40
  and they suspect that it could be fatty liver disease.
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  Other times, you might catch this as if you've had an ultrasound done,
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  and they show that there is some, what we call, steatosis in the liver. So what's going on?
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  Briefly, the liver is very good at storing fat, but in a nutrient-rich,
• 1:00
  sorry, in a calorie-rich and nutrient-poor environment, oftentimes that's a problem.
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  Now, I'm a family medicine physician, and I see this a lot.
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  The good news is, by the end of this podcast episode, you'll have four ways
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  that you can improve the fatty liver and hopefully reverse it altogether without any kind of medication.
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  So currently, the best way that we can tell if somebody has any kind of fatty
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  liver disease is to just look at their liver enzymes.
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  So I always look at the ALT over the AST because it's a much more sensitive,
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  enzyme that tells me that, oh, this is probably fatty versus alcohol.
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  So if somebody drinks alcohol, their AST usually will go up first.
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  And I polled, by the way, everybody on my sub stack, which is my healthy aging newsletter.
• 1:51
  And I asked them, do you even know what your ALT liver enzyme is?
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  And 37% said that they don't know.
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  And about 12% said that it's more than 20. So ideally, we probably want it to
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  be in the 13 to 15 range, even though your lab test is going to tell you that
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  up to 40 is probably okay. That's actually not true.
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  It already means that there is a little bit of fat developing or depositing inside the liver.
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  A lot of people ask me, okay, doc, so why do I even develop fatty liver?
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  Why is it that my wife doesn't? Why is it that my partner, who is maybe more obese than me, doesn't?
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  It has a lot to do with your genetics. But at the heart of it is,
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  once excess glycogen gets stored in your liver, once too many
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  carb or sugar calories get converted into a storage molecule inside your liver,
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  they overflow and the liver is going to turn them into fat because it thinks
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  that it needs to deposit it.
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  The classic terrible example, in my opinion, that people give is fragois, I think.
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  It's basically, I think it's a duck liver.
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  And the way you do that is by force-feeding the duck a lot of food.
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  And that's how their liver becomes fatty. And apparently, it's a delicatessen.
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  Number one, how do we, what's the evidence-based of reversing fatty liver disease?
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  Number one is to eliminate any kind of liquid carbs and fructose that you drink.
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  So this is your orange juice.
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  This is anything with high fructose corn syrup. This is soda.
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  This is anything with sugar.
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  All of these things, unfortunately, go directly to the liver because of their high absorption.
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  And they generally signal the liver, hey, you got to absorb this and turn it
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  into fat. So number one, get rid of those.
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  That is an absolute no-no if you have any fatty liver disease or are at risk
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  for fatty liver disease. Number two, optimize your eating window.
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  What I mean by that, there is a time when you don't eat that we call fasting.
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  When you don't eat, usually overnight, your body tends to have a better signal
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  to say, hey, I probably should be burning the fat.
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  But if you're eating all the time, or if you're eating as soon as you wake up
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  to the very end of the day, you don't leave your body much time to burn fat.
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  So, of course, naturally, somebody might ask me, so you're telling me I should
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  do intermittent fasting? Not really.
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  There isn't really a cure by doing aggressive intermittent fasting for fatty
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  liver disease. In fact, it can make it worse.
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  All I'm saying is try to just eat a healthy window.
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  For example, it might be from 8 a.m. to 6 p.m., 10 a.m. to 8 p.m., whatever it might be.
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  Keep it healthy, keep it sustainable. Number three, increase your cruciferous
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  vegetables and choline.
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  So there are certain compounds and chemicals...
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  That are really necessary in order for your body to transport the excess fat,
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  out of the liver and into your GI tract for it to just basically come out of
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  your stool when you go to the bathroom.
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  And the way you do that is by getting enough cruciferous vegetables and choline.
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  Now, of course, everybody says, oh, choline, yeah, that's the thing in eggs.
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  So I'll just eat more eggs.
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  The problem is eggs are also calorie dense, which could cause a problem with
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  certain people. So don't just go downing a bunch of eggs. You can also do it
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  with cruciferous vegetables.
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  And as long as you have, again, a balanced diet.
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  So for example, if you're eating soy foods, whole grains, nuts and seeds,
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  potatoes, avocados, and green leafy vegetables, trust me, you're going to get
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  more than enough choline-rich foods to help your liver get rid of this extra
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  fat, which it really wants to do.
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  And the final one I'm going to leave you with is zone two exercise.
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  I've talked about it a lot before.
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  Or the cool kids call it zone two. To be honest, it's no different than just
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  moderate intensity exercise where you're sort of feeling like,
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  oh, I'm definitely exercising. I'm no longer just walking on the beach.
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  But you certainly aren't really huffing and puffing and sweating and can barely
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  catch your breath. No, it's kind of in that heart rate zone of like 60 to 70% of your max heart rate.
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  So let's say if you are 47 years old, you subtract 220 by 47.
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  You're left with 173 and 60 to 70 percent of that lands you somewhere in the
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  104 to 120 range right now there are other ways to calculate your max
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  heart rate i'll leave that up to you but just somewhere in that zone 2 moderate
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  intensity exercise is going to help
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  burn the fat because then fat becomes the primary fuel source for your body,
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  now i told you that by the end of this i'm.
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  Convinced that you yourself can reverse your fatty liver disease so i have a
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  liver fix guide for anybody with fatty liver disease just check out the show
• 6:50
  descriptions click on the link in,
• 6:53
  for me to get this pdf to you all i ask for is your email and your name the email is all i care about
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  and i'm going to send this pdf guide to you for free and on top of that i'm
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  going to send you some other helpful information that over the next few weeks
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  can really help you fix, reverse, and get rid of this fatty liver disease once and for all.