Unhealthy Liver STOPS Fat Loss | Foods & Solutions to Fix Your Liver

it's easy to forget that the liver plays a significant role in weight loss and fat loss in our metabolism we're often thinking that the liver is just a filter there to deal with the nasty things that we bring in and that's certainly a component but we have to remember that the liver is easily disrupted by well modern things that we bring into our lives right and if we end up with a disrupted or a broken liver if you want to call it that it certainly can impact weight loss and it can certainly impact weight gain see the liver doesn't just act as a filter the liver is heavily involved in metabolism heavily involved in signaling and understanding how much glucose is in our bloodstream it's heavily involved in fat breakdown and fat metabolism the liver produces bile okay people think the gallbladder produces bile the gallbladder is just a receptacle for bile that the liver produces so all these things even protein synthesis the liver is involved in so if we attenuate the ability of the liver or we reduce the ability of the liver to do its job we from the top down are impacting our metabolism so we're going to cover two very important things first category is how does the liver impact weight gain and how does a dysfunctional liver impact weight gain even more and then we'll give practical things that you can Implement into your life to a reduce a fatty liver but B help the liver do its job better so your liver can get back to its key jobs of helping your metabolism now if you have a disrupted or quote unquote broken liver you're going to notice things just because you've noticed these things doesn't mean you automatically have a bad liver you should obviously get work done and check it out for yourself but if you start having really low energy if you start gaining weight if you start having rashes appear if you start having just kind of weird symptoms overall like that that's usually your first indicator later but how does the liver impact weight gain well it really does this via two ways okay for one the liver is a major metabolic signaling system so if your liver is not functioning well because it's fatty or you're just overloading it with things like alcohol and things that your liver has to work hard to deal with then all the metabolic systems that it has to use take a back seat so for example if you consume some glucose your liver is going to recognize and use that recognition as a signal to tell the other organs what to do so if this whole system is disrupted then you're disrupting fuel system utilization you're disrupting fat burning you're disrupting glucose utilization and all these things okay then the second reason is we forget that the liver is involved in the breakdown of fats to begin with if your liver is not working well it cannot produce bile as well if it doesn't produce bile as well then it literally cannot emulsify fats and break them down so then you're left with a more clogged liver that's causing more problems and it ends up just kind of piling up from there then there's one other piece that people talk about it gets a little bit confusing and that's the fructose side of things we have to address this before I get into how you can fix things okay because one of the first things that you can do that is within your control is make a concerted effort to reduce fructose that does not come from fruit and let me explain why there was a study published the American General clinical nutrition in 2021 that looked specifically at subjects that had a fatty liver and you're thinking I thought this video was about like my liver and detoxification well the biggest issue we face as a society with our livers is fatty liver whether it's not alcoholic fatty liver or alcoholic fatty liver and a fatty liver is still going to make your liver operate poorly so they took subjects that had fatty liver and for six weeks they had them reduce fructose in their diet entirely so very little fructose if not any fructose and then they had one group consume sachets of glucose and the other group consume sachets of fructose they ate the same amount of calories the group that had the fructose had a statistically significantly higher level of intra hepatic lipids more liver fat they ate the same amount of calories okay but glucose did not contribute to more liver fat and fructose did so it's not a calorie thing we do know from other research that fructose cannot get taken up by cells within the body only in the liver which means it has a concentrated impact on the liver now this isn't a hit piece on fructose I eat a fair bit of fruit and if you look at the big wide-angle vision of this it actually only impacted liver fat by 0.7 percent so you really have to be consuming a lot of fructose for this to be a problem but if you're someone that consumes a lot of sodas or high fructose corn syrup you may want to bring that down because whatever little bit you're consuming over what your body can handle is a direct contributor to liver fat now I say this because it's important to recognize that's the first step that you can do but let's talk about specific things that you can focus on for one okay the first most basic one is exercise I know you're probably going to skip over this because you think oh my gosh this is so generic but hear me out on this the bmj published a paper with 21 different studies that it looked at with over 1500 different participants okay what they found with this is that aerobic exercise in overweight individuals reduced liver fat by over three and a half percent that's huge that's a huge huge amount when you actually look at like that much data to see that big of a difference now you might be thinking well yeah they lost weight so duh they're going to lose liver fat if they lost overall fat and that is absolutely true through however there are studies that are also demonstrating that that doesn't have to be the case even when subjects do not lose weight when aerobic exercise is in the equation there were still significant decreases in intrapatic lipids so by increasing the mitochondrial function of our cells and improving mitochondrial function at the liver level the liver literally gets better at metabolizing fats meaning it's less likely to store them if you're funneling a bunch of fats into the liver and it's not good at metabolizing them it makes sense that it would store them if it is good at metabolizing them then fats that are getting funneled into the liver can at least get oxidized and put somewhere and burned right another thing is exercise increases insulin sensitivity if our insulin sensitivity is better then we have less circulating triglycerides less circulating lipids that are going to circumnavigate their way back to the liver and lastly extra size is going to reduce the inflammation which is going to reduce the propensity for the liver to store now that's very basic we know exercise is good so let's get into some very specific things that you can do the next one is taking care of your microbiome people do not realize that the microbiome plays a significantly critical role in also how our liver functions why it's indirect and possibly direct if you start looking at some of the in vitro research but indirectly by taking care of a microbiome we are creating more in the way of short chain fatty acids that send signals not only to the brain to regulate appetite to regulate hormones but also to our cells to take up glucose better and what does this have to do with a liver what does sugar and blood sugar have to do with the liver well if our blood sugar is high and does not get taken up by the cells it circulates through our bloodstream and eventually it makes its way back to the liver and when it makes its way back to the liver the liver says what am I supposed to do with all this glucose bro like I don't have anywhere to put it like the cells aren't taking it I guess I gotta deal with it it becomes my problem so the liver is like well the only way that I'm going to deal with is I'm going to package it back up into this triglyceride form and I'm going to store it right here for later boom fatty liver right so if we can improve glucose uptake we can improve fatty liver now eating things like psyllium husk eating things that have high fiber content that are going to be soluble fibers so chia seeds flax seeds and you don't need copious amounts of them psyllium is a really quick way to do this because you don't need to add crazy things to the diet it's really pretty simple now with that you can also add a probiotic into the mix with probiotics you're potentially expanding the amount of bacteria that you have within your gut that might make you able to create more of these short chain fatty acids you're creating what are called butyrate producers I popped a link down below for the probiotic that I recommend I'm not a big supplement guy I recommend a few here and there but probiotics are one that I think people that are going on sort of a a weight loss Endeavor or they're trying to change their lifestyle I think probiotics can help because I really do believe personally that the microbiome is at the heart of a lot of our lifestyle like if we change and have a good lifestyle our microbiome was generally better and vice versa with a bad lifestyle so I like seed because they're unique and their technology is very cool so that capsule inside of a capsule the Prebiotic and a probiotic you don't have to get it by any stretch of imagination you can skip through this part but I popped a link down below that'll save you 15 off if you use that code Thomas 15 saves you 15 off your entire order through seed it's worth a shot you might start noticing a difference pretty quick but it's also just something that I think generally is good for people that are changing their diets that links down below now what foods can you eat to help out the liver this is where it gets kind of crazy I'm normally not the kind of guy that says hey go eat this food and it's going to magically fix this organ but when you start looking at specific citrus fruits the research is powerful now if you've ever seen specific medications sometimes they will say Do not consume with grapefruit juice or do not consume with grapefruit why because the grapefruit can actually make the liver operate differently which actually might make that medication not do the same job or metabolize differently that's how powerful grapefruit is now there's some interesting research that shows that grapefruit juice or like a half of a grapefruit can lead to increases in what's called cytochrome p450 now cytochrome p450 is at the heart of liver detoxification and being able to deal with things this ultimately led to a higher level of what is called quinone reductase when you increase quinoid activity it's a very clear indicator that your increasing the liver's ability to detoxify I hate using the word detoxify it sounds cheeky it sounds overly marketed whatever but it is a job of the liver so you're essentially helping the filtration system so how much grapefruit we're talking like a half of a grapefruit and there's very little sugar in it so if we're concerned about the fructose it's really a moot point with grapefruit now there was another study that took a look at Oro Blanco juice which is a little bit sweeter but still pretty mild in the grand scheme of citrus fruits this one directly increased glutathione production so there's something in citrus fruits and it's not related to the sugar so with this we look at another paper that looked at what's called CPP which is citrus peel powder which you can actually get online citrus peel powder seemed to decrease inflammation and decrease liver fat gain associated with a high fat diet high fat high calorie diets can lead to liver fat too any high calorie diet can but in this case CPP seem to reduce the inflammation involved but would normally come with a high fat diet and it reduced the liver fat that was accumulated we don't really know the mechanisms why but it seems like citrus might be a powerful thing so Citrus without the sugar is what we want to lean into my advice here would be a half a grapefruit in the morning it's pretty powerful and if you put a little bit of stevia or monk fruit on it put it under the broiler it tastes pretty darn good too the next one is going to be cruciferous vegetables a the fiber is great don't get me wrong but we're talking about something called glucosinolates here glucosinolates are going to drive up proper filtration within the liver and if you look at the research that was published in food Sciences they took a look at unblanched brussels sprouts and they found that when subjects consumed unblanched brussels sprouts daily for two weeks they had massive improvements in quinone activity so the overall just filtration abilities and detoxification abilities in the liver went up significantly they also found increased levels of sulfurophane sulfurophane is in cruciferous vegetables and with that you're typically going to notice higher levels of concentrated sulfurophane in the liver itself so with that we're definitely seeing something and the research is still a little bit Bleak as to why this is happening but it's definitely a good thing the number four thing that you can be doing and this is something that you can be avoiding is avoiding rancid polyunsaturated fats what does that look like a polyunsaturated fat is going to be a canola oil it's going to be a well even a fish oil if it's gone rancid it's going to be sunflower oil it's going to be any of these sort of seed oils now am I opposed to seed oils no I'm opposed to Rancid seed oils when a seed oil becomes oxidized it becomes very toxic in many ways it becomes so oxidizing the body has to work hard to deal with it and who takes the brunt of that load the liver right so with that the liver has to prioritize dealing with this rancid oil now the liver can handle it it's not like the liver can't handle it but when the liver is also trying to deal with all the other 500 different things it's multitasking for then it becomes a problem so you combine that eating rancid seed oils along with drinking some alcohol that's already demanding a lot from your liver you can see how the liver is just like bro how do you expect me to do this right and then what's going to take a back seat fat burning metabolism so then all of a sudden you start seeing these symptoms arise weight gain you see all of this right so the best thing that you can do as far as the oils are concerned is use monounsaturated fats when you can use olive oil use macadamia nut oil use avocado oil they're stable they're not going to go as rancid as quickly okay and if you have the seed oils just get them fresh and get them in an expeller-pressed fashion where they're not dealt with a bunch of chemicals and solvents and things like that and the very very last thing is if you're going to drink alcohol first of all I recommend you don't I think we're starting to see a pattern in the Health Community most health Advocates are being like you know what alcohol is definitely a poison let's just not consume it but if you're absolutely going to the more distilled that you can the better and also ones that don't have congeners so avoiding The Branding avoiding the rums because that's one additional layer the liver has to deal with as always I'll see you tomorrow

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