0:00 today we're going to talk about the best
0:01 foods to clean out your liver your liver
0:05 is not
0:06 necessarily dirty okay it doesn't
0:09 accumulate toxins in fact its main
0:11 function is to detoxify toxins and
0:14 poisons and chemicals but it's not a
0:17 storage facility for
0:18 poisons and chemicals unless you have a
0:21 fatty liver because these toxins are
0:24 stored in your fat cells now when your
0:27 liver gets inflamed it heals with scar
0:29 tissue
0:30 and you can develop cirrhosis and you
0:32 can lose function and create all sorts
0:35 of issues but
0:36 the liver itself is not a reservoir for
0:39 toxins so i want to shift my talk into
0:41 the best foods to
0:43 reestablish
0:44 the full function of your liver to get
0:47 your liver able to detoxify
0:50 at the highest level and you can totally
0:52 do this with foods so we're going to
0:54 cover all those but i want to first talk
0:55 about the different functions of the
0:57 liver okay it has the ability to
0:59 detoxify
1:00 it makes bile
1:02 bile is a detergent to help you break
1:05 down fats and extract certain nutrients
1:07 from fat your liver is a main producer
1:11 of hormones that's right
1:14 one being igf-1 insulin-like growth
1:17 factor number one now what is that that
1:19 is a very similar hormone to growth
1:21 hormone growth hormone is made by your
1:24 pituitary gland it's sent to the liver
1:28 it works through the liver and you can
1:30 kind of consider igf number one as an
1:32 extension of growth hormone
1:34 it performs very similar functions so it
1:37 has everything to do with helping you
1:39 burn fat
1:41 it's a anabolic hormone so it helps you
1:44 build muscle it has everything to do
1:46 with building proteins and it also can
1:48 help tap into your fat reserves and your
1:52 stored sugar reserves for fuel now your
1:55 liver also makes steroid hormones okay
1:58 like estrogen progesterone
2:01 testosterone vitamin d3 which by the way
2:05 acts like a hormone in the body in fact
2:08 it probably is a hormone but we
2:09 classified it as a vitamin and the other
2:11 sex hormone is cortisol the main
2:15 anti-inflammatory hormone in the body
2:17 the main hormone that helps you adapt to
2:20 stress so without cortisol your body
2:22 can't adapt to stress and you're going
2:24 to get really stressed out in fact 80
2:26 percent of the cortisol floating through
2:28 your bloodstream originates from your
2:31 liver so all these steroid hormones
2:34 come from
2:35 this one thing
2:37 cholesterol
2:38 and so the liver is part of the building
2:40 block of not just cholesterol but a real
2:43 key part in the creation of those
2:44 hormones and what's interesting is that
2:47 people take certain drugs to block
2:50 cholesterol like statins
2:53 well guess what's going to happen to
2:54 these hormones you're not going to be
2:55 able to make them efficiently you're
2:57 going to have all sorts of issues and
2:59 your liver makes a good portion of the
3:02 cholesterol in your body and take a
3:05 while guess
3:06 what material it makes cholesterol from
3:09 if you guess dietary sugars you are
3:11 correct so cholesterol is made from
3:14 carbs and cholesterol also makes certain
3:17 proteins
3:19 certain proteins that transport things
3:22 in the body like cholesterol like
3:25 estrogen like testosterone
3:27 different hormones because these
3:29 hormones made from cholesterol can't
3:31 travel that well through the blood your
3:32 liver packages them in protein so they
3:35 can be transported so your liver has a
3:38 post office function in that it is able
3:41 to package certain things and send them
3:43 throughout the body now these proteins
3:46 just don't transport certain things they
3:48 also
3:48 buffer or regulate certain hormones
3:53 so if there's too much estrogen for
3:55 example or too much cortisol
3:57 your liver will buffer that with these
3:59 proteins to make sure that things are in
4:02 balance all right so those are just some
4:04 of the many functions of the liver your
4:06 liver actually has 500 different
4:08 functions now before i get to the food i
4:10 just want to briefly mention the
4:12 different symptoms that occur when you
4:14 have damage to the liver
4:16 one would be itchiness in the body
4:18 another one would be that your skin in
4:20 the whites of the eyes turn yellow it's
4:23 called jaundice the next one is lethargy
4:26 and then you have achy joints
4:28 so many people who are stiff and have
4:30 inflammation in the joints
4:32 really have a
4:34 liver problem
4:35 feeling nauseous is a big symptom of the
4:38 liver having a lowered cognitive
4:40 function could be liver related and if
4:42 you have gallstones there's definitely a
4:44 problem with the liver simply because
4:46 the liver makes bile and it's a
4:48 deficiency of bile and a high level of
4:51 cholesterol
4:52 that makes you end up with gallstones
4:54 all right so now let's dive into the
4:57 best foods for your liver okay number
5:00 one
5:01 cruciferous vegetables okay talking
5:04 about kale broccoli brussels sprouts
5:07 radish
5:08 arugula
5:10 wasabi
5:12 mustard mustard greens they are all
5:15 cruciferous vegetables they are very
5:17 high in a natural phytonutrient called
5:19 sulforaphane and sulforaphane helps to
5:23 detoxify the liver it helps the liver to
5:26 get rid of inflammation and inflammation
5:28 leads to insulin resistance it leads to
5:31 high insulin it leads to diabetes and it
5:34 can even lead to cancer so sulfurophane
5:37 is a really important
5:39 liver protective compound and it can
5:42 also help if there's fat in the liver
5:44 and with enough sulforaphane
5:46 let's say for example if you drank too
5:48 much coffee
5:50 sulforaphane helps to quickly detoxify
5:53 things like caffeine
5:55 drugs chemicals and even poisons eating
5:58 cruciferous vegetables with sulforaphane
6:00 can even enhance the liver to the point
6:03 of having an enhanced
6:05 function of the liver even two weeks
6:08 after where you stopped eating
6:09 cruciferous vegetables so some of the
6:11 effects from eating cruciferous
6:13 vegetables
6:14 extend into the future even if you don't
6:16 eat them that's pretty cool now if you
6:18 consume cruciferous sprouts okay
6:21 you get a major enhancement in
6:24 sulforaphane especially when we're
6:25 talking about broccoli sprouts radish
6:28 sprouts and even mustard seed sprouts so
6:31 sprouting is a very very smart thing to
6:33 do because all you need is just a little
6:35 bit of those sprouts on your salad to
6:37 create a huge effect you see one of the
6:40 key enzymes to
6:42 activate sulforaphane is destroyed with
6:45 heat so if you overcook broccoli or
6:49 especially
6:50 cauliflower you're not going to be able
6:52 to get this full magnitude of
6:54 sulfurophane
6:55 unless you at the same time add a little
6:58 sprouts to your salad or a little bit of
7:00 raw cruciferous or
7:02 if you added a little bit of mustard to
7:05 your meal because mustard has a lot of
7:08 that enzyme because it's a cruciferous
7:11 that will help activate sulforaphane in
7:14 the food that is cooked so this is just
7:16 another reason why when you have a salad
7:19 um you want to add different things to
7:20 it like
7:22 sprouts and there's many other
7:23 phytonutrients in cruciferous vegetables
7:26 that support the liver function which
7:28 also have a lot to do with decreasing um
7:31 complications from diabetes and free
7:34 radical damage and improving sensitivity
7:37 to insulin and improving insulin
7:39 resistance and just supporting your
7:41 blood sugars personally i consume a lot
7:44 of arugula in my salads so that is just
7:48 loaded with those enzymes to activate
7:50 sulforaphane i also do a lot of raw
7:53 cabbage like coleslaw for example and
7:57 sauerkraut which is just loaded with the
7:58 enzymes to activate sulforaphane so out
8:01 of all the things you can eat
8:02 cruciferous is at the top of the list
8:04 now the number two item is garlic now
8:07 garlic is something that is loaded with
8:10 sulfur and sulfur is a wonderful thing
8:13 to detoxify the liver and also act as a
8:16 natural antibiotic so it's very very
8:20 anti-bacterial anti-fungal
8:22 anti-viral
8:24 and garlic is really good for stripping
8:27 off fat from your liver
8:29 and garlic also has a lot of vitamin b1
8:32 as well i mean garlic is just one of
8:33 those superfoods it's anti-inflammatory
8:36 it's a very powerful antioxidant and it
8:38 has huge anti-cancer properties all
8:41 right the next one for the liver is
8:43 turmeric okay now the active
8:45 phytonutrient in turmeric is curcumin
8:49 curcumin is just a powerhouse in
8:52 reducing inflammation there is someone
8:54 recently who
8:56 had
8:56 lifelong headaches okay and they had to
8:59 take copious amounts of
9:01 tylenol for years and years and years
9:03 and their liver has been going downhill
9:06 and so one of the key things that she
9:07 did is started taking turmeric on a
9:09 daily basis and so not only did her
9:12 headaches go away but now going in the
9:14 future not having to take tylenol her
9:17 liver is going to do much much better
9:19 now one thing i want to say about the
9:20 liver is that the liver is rugged it's
9:23 tough it can bounce back
9:25 unless it's completely destroyed it only
9:28 needs a little bit of itself to function
9:30 and a lot of people have destroyed a
9:32 good portion of the livers and they're
9:34 able to
9:35 exist and survive which is quite amazing
9:38 but out of all the organs the liver is
9:41 the most
9:42 robust it can take a beating and it can
9:44 bounce back now turmeric can also
9:47 detoxify heavy metals like lead
9:51 mercury
9:52 cadmium and even arsenic turmeric helps
9:56 to repair and regenerate liver function
9:59 tumeric helps stabilize the mitochondria
10:03 which is why it's very anti-cancer
10:05 because the origin of cancer happens
10:08 with damaged mitochondria
10:11 tumeric is very heavily studied
10:12 especially in its ability to
10:15 decrease fat on your liver so if you
10:17 combine a ketogenic diet low carb with
10:20 intermittent fasting and turmeric and
10:22 some of these other
10:24 compounds you're going to be in really
10:25 good shape as far as having a healthy
10:27 liver now the next one on the list is
10:30 beets
10:31 beets have always been known to help
10:32 detox the liver they can help reduce
10:35 liver enzymes if the liver enzymes are
10:37 high they can help reduce them
10:39 the phytonutrients in the pigments and
10:41 beets can help activate the release of
10:44 bile salts and that can help
10:47 decrease the fat in your liver but beets
10:50 are hepatoprotective which means they
10:52 protect the liver cells and they can
10:55 significantly reduce inflammation in the
10:57 liver and if they can reduce
10:59 inflammation in liver they can slow down
11:01 the process of fibrosis and scar tissue
11:03 and cirrhosis now a question that people
11:06 might have is what about beets
11:08 and being keto friendly is it going to
11:11 spike my blood sugars well if you don't
11:13 juice beets and you have them steamed
11:15 there is some carbohydrates in there but
11:17 if you add the fiber in there that will
11:19 buffer the insulin response and so in a
11:21 half a cup of beets you're looking at
11:23 about only 6.7 grams of carbs
11:27 not terribly high now the next food i
11:29 want to talk about is mushrooms now
11:31 what's so important about mushrooms with
11:33 the liver well mushrooms are the food
11:35 that has some of the highest amount of
11:37 glutathione
11:39 and glutathione is the main antioxidant
11:42 for the liver especially if you do
11:44 turkey tail mushroom and oyster
11:47 mushrooms and other mushrooms as well
11:49 mushrooms are hepatoprotective that
11:51 means they protect the cells of the
11:53 liver all right now we get to avocados
11:55 avocados
11:57 are a great thing to consume to help
11:59 repair and stabilize the liver avocados
12:03 too are high in glutathione that support
12:05 the liver and but the main thing about
12:06 avocados is all you have to do is
12:08 consume
12:09 one avocado a week to see significant
12:12 improvements in your liver function
12:14 avocados are very very anti-inflammatory
12:17 and
12:18 inflammation in the liver leads to so
12:21 many issues including hepatitis
12:23 including fatty liver as well as
12:25 cirrhosis so anything that can lower
12:28 inflammation would be very good for the
12:29 liver and the last thing i'm going to
12:31 recommend for the liver is extra virgin
12:33 olive oil just a very small amount in
12:36 fact just one little teaspoon in your
12:38 salad dressing can create significant
12:40 improvements in liver enzymes extra
12:42 virgin olive oil decreases fat on your
12:44 liver it improves insulin sensitivity it
12:48 reduces insulin resistance
12:51 and it's a very powerful
12:53 anti-inflammatory so there you have it
12:55 the best foods to help support a healthy
12:57 liver and if you haven't seen some of my
12:59 other videos on the liver i created a
13:02 playlist for you right here
13:04 check it out
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