non-alcoholic fatty liver disease affects one in 10 people worldwide and in Western countries
including America and Australia this raises to every three in 10 now these are pretty staggering
numbers and that's not even the worst part fatty liver can progress to serious health issues
including liver failure if it's left untreated now there is some good news fatty liver is reversible
but only if it's caught early enough once it has progressed it can no no longer be reversed and
that's why it's critical to act now and make the necessary diet exercise and lifestyle changes so
let's get into six ways to do that number one is to skip breakfast High insulin levels are
linked to more liver fat so anything we can do to reduce our insulin levels is going to help
to reduce this fat our insulin levels are lowest when we're not eating AKA when we're in a fasted
State now because we don't eat when we're sleeping we're in a fasted State when we wake up so pushing
breakfast back a few hours or even skipping it all together can be a powerful tool by extending
our fasting window in the morning we keep insulin levels low for longer number two when you do eat
make sure your first meal is high in protein and fat the first meal we eat in the day sets the tone
for what our blood sugar and insulin levels are going to do for the rest of the day opting for a
breakfast that's high in protein and fat so this includes foods such as eggs or AV helps to keep
insulin levels low and reduce liver fat step number three is to add more fatty fish to your
diet fatty fish so things such as wild cot salmon and sardines are rich in omega-3 fatty acids and
more specifically DHA and EPA DHA and EPA have been shown to reduce liver fat and help to reverse
fatty liver disease try to get at least two serves of these fish per week to reap the benefits step
number four is to supplement BERBERINE berberine is a natural compound that is found in foods such
as turmeric and it's been scientifically proven to help stabilize blood sugar levels and improve
insulin sensitivity and both of these things help to bring our insulin levels down which of course
as we've already spoken about helps to reverse fatty liver disease now I recommend to incorporate
a berberine supplement into your routine if you can the one that I really like is from so well
health it's their Geto balanced capsules and the reason I like this one is because it not
only contains berberine but it also combines it with cinnamon and chromium which have also been
shown to help with blood sugar levels and insulin sensitivity I will put the link to check it out in
the description box down below and you can use code KAIT10 to save 10% step number five is to
lift some weights resistance training has been shown to reduce liver fat and all it takes is
hitting the gym two to three times per week to see the benefits you don't need to to go crazy just
lift some amount of weight that you're comfortable with try to build your strength move your muscles
when you combined resistance training with the diet changes that we've already spoken about this
is going to help to accelerate your results and finally number six and arguably the most important
is to prioritize sleep this is critical for improving insulin sensitivity because even after
just one night of poor sleep our insulin levels are higher the following day if you have trouble
sleeping my number one tip is to get some sun exposure first thing in the morning when you wake
up by exposing your eyes to direct sunlight so it can't be through a window or anything you have to
go outside you don't have to look directly at the sun you just need to be outside but this exposure
sets a timer for when melatonin the sleep hormone is going to be released later that evening so
basically it sinks your circadian clock and you're going to be able to fall asleep easier and get
better quality sleep I have a full video that goes into to this which I'll link above if you want to
know more but anyways that's all I have for you today those are six actionable steps you can start
taking from today that are going to help you to reduce liver fat and reverse fatty liver disease
remember that these small changes can make a big difference for your health you don't need to do
all of these every single day just try to do them as often as you can let me know in the comment
section down below if you have non-alcoholic fatty liver disease and if there was anything
that I didn't mention in this video that you found helped you to reduce your liver fat I love hearing
from you guys and chatting with you in the comment section so even if you just want to come and say
hi I really appreciate it but that's all I have for you today I will see you next time bye [Music]
guys