When you cut back on carbs and sugar, you need an alternative energy source. Healthy fats are the answer. Think avocados, nuts, seeds, wild fish, grass-fed meats, and pastured eggs (especially the yolks). Cooking with extra virgin olive oil, grass-fed butter, and coconut oil is also beneficial.
👉Minimizing Your Toxic Load
Our environment is filled with thousands of chemicals that our liver has to process. Even small amounts can add up. Here’s how to reduce your exposure:
Organic Foods: Prioritize organic produce, especially items on the “dirty dozen” list, which are known to have higher pesticide residues.
Natural Products: Opt for natural cleaning supplies, personal care items, and cosmetics.
Safe Cookware: Use glass or stainless steel for cooking and food storage. Avoid plastic, especially for heating or storing liquids.
Water Filtration: Filter your tap water and avoid drinking water from plastic bottles. A whole-house filter is ideal.
Avoid Certain Cookware: Steer clear of Teflon and aluminum cookware.
🦵The Role of Exercise
Exercise is vital for reversing fatty liver, but the type matters:
Aerobic Exercise: This is exercise done “with air,” meaning you can sustain it for a long time without getting overly breathless. It primarily burns fat and is low-stress on the body. Aim for 30 minutes or more.
Anaerobic Exercise: This is high-intensity exercise that leads to muscle burn and heavy breathing. While it burns carbs and fat, it can also increase cravings for carbs afterward and put more stress on the body. If you enjoy it, do it sparingly (once or twice a week).
HIIT (High-Intensity Interval Training): Short bursts of intense activity followed by rest. While it uses both fat and carbs, HIIT can challenge the body, boost metabolism, and release growth hormone, which aids fat burning. Keep HIIT sessions short (e.g., 15-30 seconds intense, 30-60 seconds rest) and do them only 2-3 times a week to avoid overstressing your body.
🌱Liver-Friendly Foods and Supplements
➡️Foods to Include:
