#1 FASTEST Way to Reverse FATTY LIVER Without Supplements

Hello, I'm Hall of Champions. Today we're going to talk about the absolute fastest way to reverse a fatty liver. And the reason this is such an important topic is that 35% to 40% of the world's population has fatty liver today. That's several billion people. And there are two types, two classifications of fatty liver. And the first is called an alcoholic fatty liver. And then the second one obviously is a non-alcoholic fatty liver. And it used to be that alcohol was basically the only reason someone had a fatty liver. So fatty liver was simply an alcoholic fatty liver. Today the vast majority of fatty livers are non-alcoholic fatty livers. And as I was prepping for this video I came across some questions where people were asking, "Can you have both an alcoholic and a non-alcoholic fatty liver?" And online they said that the answer was yes, but we need to understand that a fatty liver is just a fatty liver. And you can't have two kinds, but you can have two causes. And of course those causes would be sugar and alcohol. And some people are going to have the primary cause, be alcohol, and some people are going to have the primary cause be sugar. And some are going to have both, but in the end all you have is a fatty liver. And one of the fastest ways to reverse a fatty liver would be fasting. And if you do an extended fast, let's say for a few months, then that would probably take care of that fatty liver. However, I would never recommend that you do such a long fast, especially if it's not supervised. There are people who have fasted for that length of time, but they were medically supervised. And still I don't feel that's the optimal way to do it. Instead I would recommend that you do some form of intermittent fasting. And when you do that intermittent fasting you keep changing it up. Don't just stick to one pattern, but change it up. So you could do for example, omad or one meal a day for a little bit and then you could change it up and do a 42 hour fast sprinkled in. And then you could do 16, 8 a lot of the time. So some people are going to prefer to base it on omad, some people are going to prefer to base it on 16, 8. But just find what you feel best with. But even so, change it up a bit because that way you keep your body on your toes. It keeps adapting, which is always a good thing. And when we talk about fatty liver, we need to understand that there are different degrees of severity. That we can talk about fat in the liver where we have some degree of fatty infiltration. But you could also reach a more severe state where you have inflammation. And eventually where you might have some actual tissue damage. And some reduced functionality of the functional tissue in the liver. So in grade one, which is what most people have, then you have some mild to moderate infiltration of fat in the liver. But you don't have inflammation and you don't have damage. So the fat in itself early on is not damaging. It's just there. It's just starting to infiltrate the liver. And therefore, if you run some blood work and you get some liver enzymes, such as ALT, AST and GGT, which are the classically considered the liver enzymes, you probably would not see a change in those unless you had some damage or inflammation. But in grade two, now you have a little bit more of a fatty infiltration. You also are probably going to have some inflammation and maybe some tissue damage. And here is where you're going to start seeing the liver enzymes in the world. And in grade three of fatty liver, now you're going to have severe infiltration. You're going to have severe inflammation. And you're going to have probable tissue damage. So if a fatty liver progresses, now it can turn into Nash, which is non-alcoholic stiato hepatitis. And theitis at the end means inflammation. So now we definitely have some inflammation. And this is where we're starting to see some tissue damage. And if this progresses, we could get cirrhosis and even cancer. And this is why we want to catch this at an early stage. And we want to understand that it is an incredibly common condition, but it is reversible. And it is very, very much related to insulin resistance and type two diabetes. It is almost synonymous with type two diabetes. So the next thing you want to do is to stop alcohol. And we're going to go through some of the reasons that most people probably don't think about. So first of all, alcohol turns into fat. When the liver metabolizes the alcohol, the excess energy turns into fat. But in the process of metabolizing alcohol, of breaking down that alcohol and turning it into the fat, which is a less harmful substance than the alcohol, then the body uses up. The liver needs certain nutrients. So the more alcohol we have present, the more of these nutrients, these resources are going to be consumed. And therefore, it's going to predispose you to a deficiency. And the liver needs these resources to do its usual work. So the more alcohol and the more sugar that's present, the more of these nutrients are sort of wasted for the wrong thing. And some of the main ones are going to be vitamin B2, B3 vitamin C, and glutathione, which is the body's intracellular antioxidant. It's the primary, most important antioxidant that keeps the body clean and that breaks down free radicals and oxidative stress. But alcohol is also a diuretic. It affects the brain and the pituitary. So it blocks a hormone called anti-diuretic hormone. And that's exactly what it sounds like. So normally, the body balances fluid levels in the body with anti-diuretic hormone. So when the pituitary releases this ADH, then the kidneys reabsorb more fluid and more sodium. But if alcohol turns this off, now the kidneys are going to reabsorb less, which means that you have a diuretic effect. You go to the bathroom more. And anyone who's had a drink or a few knows this to be the fact that you go to the bathroom a lot more. And one of the biggest reasons people get a hangover is that they're losing so much fluid and so many electrolytes. And this is, of course, why the margaritas are served with salt on the rim. The Mexicans got it just right because if you're going to lose some salt through the reduction of the ADH, then you might as well compensate ahead of time with some extra salt. Alcohol will also affect how the body regulates things. So it will decrease the absorption of certain nutrients and it will increase the excretion of certain nutrients. So the net effect will be that we have less of all of the following. The vitamin A, B1, B6, B9 and B12 will all going to have lower levels due to drinking alcohol. And we're also going to be losing some key minerals like magnesium, zinc, sodium and potassium. There is one mineral however, namely iron, that alcohol actually increases the absorption rate of iron. And in some cases that might be good, but for most people, especially if you're insulin resistance, you might tend to have a little bit too much iron anyway. And this could drive a condition called hemochromatosis, which is basically iron overload. And this iron overload can actually mimic insulin resistance and make it much harder to start reversing insulin resistance. Plus it's very, very harsh on the pancreas and the liver, which are the two organs involved when we're trying to reverse insulin resistance. And finally, alcohol interferes with the nutrient co-lean, which is incredibly important for the liver and especially for the liver, metabolizing fat and reversing fatty liver. Next you want to stop sugar. And when we're talking about sugar, usually we're referring to table sugar or added white sugar or high fructose corn syrup or one of those things, which is approximately 50% glucose and 50% fructose. If it's high fructose corn syrup, then it's more like 45 to 55. But the reason we want to reduce or stop those is that in sugar we have two molecules. One is called glucose and the other is called fructose. And this fructose is in regular white table sugar. It's 50% of the weight. And this is almost as bad as alcohol in terms of breaking down and causing fatty liver. because only the liver can break down this fructose. And this fructose is very very similar to alcohol in terms of the stress and poses on the liver and the nutrient depletion. So all the things that we talked about on the previous page about alcohol, everything there applies about the same, not identical, but in the big picture, the effects are approximately the same in how devastating they are. And we really need to understand how devastating this sugar, this fructose is when it comes to kids, especially because we feed this stuff to kids way, way, way too much. So if you're going to choose between giving your kids vodka or fructose, like are you going to give them a sugary cereal and orange juice or are you going to give them a shot of vodka or two, it's kind of a toss up. So let's talk about moderation because that means different things to different people. That's a very popular saying all things in moderation. And yes, I agree, but what does that mean? So I think with alcohol, it should be one to two drinks per day, but not every day. And typically it's going to depend on body size, but typically they talk about one drink a day for women and up to two drinks a day for men. And then when it comes to sugar, the recommendations are that we should eat no more than 50 grams per day, or 10% of calories. But in reality, most countries today eat more than 100 grams of added sugar per day. And it's not just the United States and the United States isn't even in the top. There are a lot of countries eating over 100 grams of sugar a day. But in my opinion and my experience, I think moderation when it comes to sugar is somewhere between 10 to 20 grams per day. And that's for someone who is healthy, not someone is trying to reverse a condition. That's someone is trying to maintain. And also, someone who does not have such strong addictive tendencies that they fall off the wagon, that if they have 10 to 20 grams, then they start sugar binging. But if you're watching this video, chances are that you are trying to reverse a fatty liver disease and/or type 2 diabetes. And again, most of the time these two are synonymous because they coincide most of the time. And in those cases, I think that you should have zero added sugar. There's really no reason to add that extra load if you're trying to clean up that liver and give it the best possible chance. And then we also want to reduce carbohydrates overall. And the heaviest sources of carbohydrates, the densest sources are things like rice, grain, bread, and pasta because they are anywhere from 60 to 80% pure glucose. So unlike table sugar, which has about half glucose, half fructose, starch doesn't have any fructose. And that's why table sugar is so much worse. But starch still raises blood sugar because it is 100 percent of these glucose molecules. And they are strung together in very, very long chains of hundreds or thousands of molecules. And they get broken down very, very quickly. We have enzymes in the mouth called amylase that starts chopping off these glucose molecules very, very quickly. And glucose has a high glycemic index. So starches, most of these starches actually have a higher glycemic index than sugar. So that means when we eat a starch, it raises blood sugar faster. Blood glucose goes up faster if we eat bread than if we eat sugar. And anytime blood glucose goes up, now we're going to have high insulin. If we do this frequently, now we get insulin resistance. But as you probably know, lots of human cultures have eaten rice and grain and bread and pasta for thousands or hundreds of years. And they don't develop metabolic diseases until they add both of these together. When you have the starch and the sugar, now you start creating problems. But if you're trying to reverse it, once you've established the problem and you're trying to reverse it, now you need to try to remove both of them as much as possible. So if you're healthy and just maintaining your metabolic health and your insulin sensitive, I think that your carbohydrate index should probably be somewhere between 30 and 100 grams per day. And most of that should be high fiber vegetables. But if you're trying to reverse a condition like fatty liver or type 2 diabetes, now I think you need to cope down from there and come down maybe to somewhere between 0 and 50 grams a day. And I don't think that 0 is a great idea all the time. I think that even if you're trying to be in ketosis some of the time, then you don't have to be at 0. You can still eat a lot of non-starch vegetables because you need that fiber. You need that variety of plant food to maintain your gut health. And next thing you want to do to reverse a fatty liver is to increase healthy fats. And this doesn't mean that you go on a fat binge or you go crazy, but you also can't be afraid of fats because the things that damage the liver is sugar and carbohydrates. And if you're going to drop those down, you need to get some other source of energy. You can't just eat protein. And that's a problem with a lot of people when they go from a traditional or a high carbohydrate high processed food diet. Now they just try to eat less sugar and less carbs, but you have to fill in something else otherwise you're going to starve. So healthy fats come from things like avocado, from nuts and seeds. It comes from wild fish, from grass fed meat. There is healthy fat in pasture raised eggs and chickens. And then you want to cook with things like extra virgin olive oil, grass fed butter and coconut oil. So ideally, if you get the really high quality of wild fish and grass fed meat, now you don't have to go for the low fat varieties. It's okay if it has a little fat in it. But if you can't find those good sources all the time, then try to get the lean version. And then instead, you want to add in some cooking fat of a good quality. And next, you want to reduce your toxic load. And this is something that a lot of people miss. They've heard of organic food and they know that's a little bit better because they spray stuff on food. But we really need to understand how much of a burden this is for the body. Because when they test chemicals, they test them one at a time. And they test them on some animals and they raise the dose until the animal dies. And then they reduce the level. And they say maybe 1% of that is safe. And this is how we get chemicals that are generally regarded as safe or GRAS. But they don't test these chemicals together. And in our environment, we have 3,000 to 5,000 chemicals in our immediate environment, in our air, food and water every day. So even tiny, tiny, tiny amounts add up because there's so many of them. And this is why it's something that we need to start paying attention to. And one thing that you can do is to eat organic. I don't eat 100% organic, but I eat most things organic. And I have learned sort of which ones really matters. I would never buy berries or apples or something like that that are not organic because I know they are on the dirty dozen list. And this dirty dozen list changes from time to time. So you want to go and look up what the most sprayed plants are in your area. And whatever food they use the most pesticides and chemicals on you either buy organic or you don't eat it. You eat something else. Next thing a lot of people miss are things like natural cleaning products. All these things that you spray and you wipe and you put on things, they are actually chemicals that once you get in the body, the liver has to break them down those toxins. Same thing with personal care, hygiene products and cosmetics. Try to do the natural as possible. Also use glass and stainless steel for your cooking. Don't store food in plastic. Never heat things in plastic. I think it's okay to keep some dry goods maybe in plastic, but never heat them. Never keep liquid and especially not acid liquids with any type of acidity like tomatoes or lemon juice or something like that in plastic because it is going to leach plastic into the liquid. Also when it comes to cookware you want to make sure you don't use the test flan or aluminum cookware or aluminum foil or anything like that. And then it's probably a good idea to get a water filter. If you're in a house and you know you're going to be there for a while, it's probably worth investing in a house wide water filter because you can't drink the tap water and you don't want to drink water from plastic bottles. So either you buy things in glass bottles which gets very expensive or you get some kind of water filter and you can put one on the tap that's okay. But again, if you're in a house, it might be worth getting a house wide system. And to reverse your fatty liver as fast as possible, it's a good idea to exercise, to increase your exercise. But you want to increase the aerobic exercise. And aerobic means with air. That means that you don't exercise so that you get muscle burn or that you have very much huffing and puffing because then you are not aerobic anymore. So the advantage of aerobic is that you can do it for a long time. And aerobic exercise uses mostly fat and it is also low stress on the body. So these are all good things because it's low stress. You can do it for a long time and it uses almost exclusively fat. And if you have time, I would suggest that you do this for 30 minutes and up. You can do it for several hours if you like. Then there's an aerobic exercise. And a lot of people, when they go to the gym, when they join a spin class or they go to some sort of organized aerobics, then it is actually very often an aerobic because they drive the heart rate so high that you get muscle burn and you start huffing and puffing. The problem now is that now you're not just burning fat but you're burning a mixture of fat and carbohydrates. And whenever you use those up, you tend to want to compensate by eating more carbohydrate afterwards. And it is also much harder. There's much more stress on the body. So especially if you're not fit or young, then your body might tend to break down a whole up more with an aerobic. So it's not that you can't do it at all. Just don't overdo it. And if you enjoy it, then do it once or twice a week, but do the bulk, the volume of your exercise as purely aerobic. And then there's kind of a special category called HIIT, or high intensity interval training. And this is where you do something super, super intense for a very short time. So now again, you're using fat and carbohydrates, but I would still recommend this even though it does that and even though it's very high stress because it's a challenge to the body. When you challenge the body, now your body has to adapt. It has to get better. And you release a lot of growth hormone. And growth hormone is fat burning. So even if you just do your intensity training for a few minutes, then you still release growth hormone so that you increase your metabolism and your fat burning for hours or even days afterwards. But the key is to not overdo this. So a few minutes, such as if you are out running, if you're sprinting up a hill, then you might sprint for 15 to 30 seconds and you might take a break for 30 seconds to a minute. And you do this maybe three times, maybe five times, but no more. So the total intense time might be no more than three minutes for the whole workout. And you don't do that more than two to three times a week because then it becomes too much and it starts breaking the body down. But if you do it just right, just a little bit, it can be incredibly beneficial. So you do a lot of aerobic. You do some anaerobic if you enjoy it, if you like to. And you do very little hits. Next step to reverse fat liver is to add in some liver-friendly foods. So these would be things like leafy greens and cruciferous vegetables. They contain compounds that are very beneficial, that assist the liver in breaking down toxins and in reversing the fatty liver. And some examples here would be broccoli, cauliflower, arugula, and brussel sprouts. And then you want to add in some Omega-3 rich foods, something that has Omega-3 fatty acids. And the classic ones of course are fish like salmon and sardines, but eggs can also be hugely beneficial. And of course it is the egg yolk, not the white, so don't discard the egg yolk. It's the yolk that has all these nutrients. And also make sure that it's a very high quality egg. It needs to be a pasture raised egg because the mass produced eggs are not going to have this good Omega-3 ratios. A mass produced egg could have a 20 to 1 Omega-6 Omega-3 ratio, whereas the pasture raised would be a 1 to 1. So the quality is critical. And you also want to throw in some seeds. The very rich Omega-3 seeds are flax and chia and hemp to some degree. But don't rely on this alone because depending on your genetics, depending on your stress level, depending on your health level, you may not really convert much of any of the Omega-3s in flax and chia into the fish oil type essential fatty acids that you actually need called EPA and DHA. And on this list we also want to include garlic and turmeric. And I will probably throw in ginger with that as well as something that contains compounds that can assist the liver. And then there are supplements that you can take. So you want to try to get most of your nutrients from really good foods. But if your liver is in stress, if you live in a toxic environment, if you've developed a bunch of conditions, now your body probably needs some extra help. So vitamin E is a great help. And the supplement that I use in the clinic is called cataplex E because it's a pure food-based source. I often use fish oil and there is something called super Omega or called liver oil. So you want to get some kind of fish oil that has high dosages of the EPA and the DHA. Because otherwise you might take a dozen capsules and not really get much out of it. And then there are supplements that directly support the liver and my favorite there is called liverplex from standard process. And they also have a product called coline which is in vitamin. It's a nutrient that helps the liver. Now coline you can find in egg yolk for example, but it might be a good idea to add a little bit extra. If you want some examples for some good sources then I'll put some links down below of the ones that I use. So there's a number of things you can do to increase how fast you reverse fatty liver. But the number one absolute fastest way is to do all of them. Combine everything that we talked about and don't try to fix it overnight. Don't try to overdo or go crazy with one of them. Just do all of them because a little bit of progress in many different areas are going to make very quick headway. So you do some intermittent fasting, you stop alcohol and sugar, you increase your exercise and you do it the way we talked about. You reduce your carbohydrates down to a level that your body can tolerate and that isn't going to slow down the fat burning in your liver. And you increase your healthy fat instead. However much you reduce your carbs you increase the fats. And then you reduce the toxins and you support your liver with good food and some supplements. And then of course you want to lose some weight. That's something that's always thrown in there. Now there is something called a fatty liver index which is a formula that is relatively accurate in predicting if you have a fatty liver or not. And the criteria they're looking at what goes into this formula is your body mass index, your BMI, your waist circumference, your blood triglyceride levels and a liver enzyme called GGT. But out of all those, if you start playing with that formula you will notice that the BMI and the waist circumference are by far the most potent factors that the triglycerides, they matter some, the GGT matters a little bit but they don't really change the outcome that much. So all the people that you see walking around with a big belly probably have a fatty liver. Not all of them because it is possible to be overweight and metabolically healthy but most of them. So losing weight is important, but everything that we talked about here. is the fastest and the safest and the most stable way to lose weight also. So losing the weight would basically just be a side effect or a bonus from doing all these things. 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