The 3 Stages of Reducing Fatty Liver & What to Eat for Each Stage

crazy timing. Labs just came back and I need to change my lifestyle.

I recently implemented a lot of what he said all at once, sort of on accident, and saw my abdomen massively deflate. Started walking because I didn't like that I was getting winded too easily. Began eating a partial can of sardines everyday because I wanted to give 2 to the dog to help her with joint inflammation, then just ate the rest of the can myself, which had to have upped my omega 3's.

Been investigating carnivore, but was too skittish to dump all veggies, so I replaced them with sauerkraut and garlic and replaced fruit with berries. Then my work schedule was pushed out which caused to me start sleeping through one of my meals, so I decided to just start skipping that meal., which has me doing intermittent fasting.

gives hope!

Dude right out the gate , you made the most pragmatic video ever, your decades of video catalog this is the top ! Great work!

I have a video idea, you always here yoyo dieting is bad for you but if the liver loses fat first wouldn’t yo-yo dieting at least be healthier then staying fat?

It’s crazy no one here is talking about the hidden herbs by Anette Ray…

I normally don't comment but for everyone reading this go read the hidden herbs by anette ray

I have read many books, I listened to many Youtube videos by many of the world's leading gurus and health experts but nothing came close to the hidden herbs by anette ray. I recommend everyone giving it a read.

For everyone reading this, finding the banned book called “the hidden herbs” by anette ray should be your top priority

*Key Takeaways: The 3 Stages of Reducing Fatty Liver & What to Eat for Each Stage*

## Stage 1: Modulate Insulin Resistance & Inflammation

*Goal:* Tackle the metabolic roots of fatty liver by lowering blood glucose peaks, reducing systemic inflammation, and kick‑starting liver repair.

1. *Slash Refined Carbs & Sugars*

– Eliminate or dramatically reduce added sugars, refined starches, and high‑glycemic carbohydrates—especially at breakfast—to blunt post‑meal insulin spikes.

– Limit high‑fructose corn syrup and moderate overall fructose; swap tropical fruits for lower‑fructose berries (raspberries, blueberries) if needed.

2. *Add Anti‑Inflammatory & Glutathione‑Boosting Foods*

– *Sulfur‑rich vegetables:* garlic, onions, leeks, cauliflower, broccoli, cabbage—to drive glutathione (GSH) production and support liver detoxification.

– *Polyphenol powerhouses:* berries, dark-colored vegetables, or concentrated fruit extracts to quench inflammation at a cellular level.

– *Omega‑3s:* 1–3 g/day of EPA/DHA (via fish oil or fatty fish) to lower liver fat, improve GGT, and upregulate fat‑burning pathways.

– *C15‑rich dairy fats:* small servings (1–2 oz) of aged cheeses (Parmesan, Pecorino, Romano) or a C15 supplement to stabilize liver cell membranes and resist oxidative damage.

3. *Introduce Light Activity*

– Aim for ~150 minutes per week of casual walking; even modest increases in daily movement can lower liver fat by ~4% and improve insulin sensitivity.

> Duration suggestion: ~4 weeks to establish metabolic foundations before progressing.

—

## Stage 2: Enhance Fat Metabolism & Liver Regeneration

*Goal:* Strengthen your body’s capacity to oxidize fat, regenerate hepatic tissue, and extend fasting windows safely.

1. *Boost Protein & Fiber Intake*

– *High‑protein foods* (lean meats, eggs, legumes) to elevate GLP‑1, increase thermogenesis, and prolong satiety.

– *Soluble fiber* (chia, flax, oats) to slow carbohydrate absorption, bind excess glucose, and support gut health.

2. *Implement Intermittent Fasting & Exercise*

– Incorporate 16–18 hour fasts (e.g., skip breakfast or lunch) 3–5× per week to re‑sensitize insulin signaling; studies show ~2.3% liver‑fat reduction from fasting alone, and nearly 6% when combined with exercise.

– Take advantage of elevated growth hormone during fasting to drive lipolysis and liberate stored fat.

3. *Add Resistance Training*

– Alternate aerobic workouts with strength sessions (e.g., 3×/week resistance, 3×/week aerobic) to maximize reductions in both ALT and AST liver enzymes and build lean mass.

> Duration suggestion: ~4–8 weeks, adjusting based on progress and individual tolerance.

—

## Stage 3: Optimize & Maintain Liver Health

*Goal:* Cement metabolic gains through sleep hygiene, circadian alignment, and strategic maintenance practices.

1. *Prioritize Sleep Quality*

– Improve nightly sleep duration by 30–60 minutes (cold room, limited screen time, tart cherry juice, supplements like magnesium/theanine). Even moderate gains can lower fatty‑liver risk by ~29%.

– Consider pre‑bed routines (sauna or hot bath) to facilitate deeper rest.

2. *Align Circadian Cues*

– *Consistent meal/workout timing:* eat and train at roughly the same times daily, within daylight hours.

– Avoid late‑night snacking; reserve carbohydrates for evening meals to support melatonin and blood‑sugar balance.

3. *Regular Maintenance Fasts*

– Two non‑consecutive days per week: 18–20 hour fasts with minimal calories, resistance training if possible, hydration (lemon water, electrolytes), then break fast with high‑protein, moderate‑fat, and low‑carb meals.

– On non‑fast days, reintroduce healthy carbs occasionally for flexibility and long‑term adherence.

> Duration: Ongoing maintenance—these practices become a sustainable lifestyle once metabolic resilience is restored.

—

## Conclusion

By progressing through these three structured phases—beginning with aggressive carbohydrate reduction and anti‑inflammatory support, transitioning into targeted fat‑burning and regenerative strategies, and finally refining with sleep and circadian optimization—you methodically address the root causes of non‑alcoholic fatty liver disease. Each stage builds on the last: you start by calming the metabolic storm, then capitalize on your body’s renewed fat‑oxidation capacity, and ultimately lock in lifelong health with habits that keep your liver—and whole metabolism—functioning at its best.

Do 16oz of celery juice ever morning and your liver will thank you for it

Thank you so much Thomas for being the guiding light we inspire to be 🙌🏽🫵🏽

Amazing thumbnail, haha

I enjoy dropping a comment on Thomas DeLauer's videos, because he's such a nice guy, and the Algo eats comments for power

C15 is poisonous in the amounts that supplement is marketed. 1L milk contains 12mg of it. And it is for very young animals, and they need it. And Dolphns need it because they eat fish all day long. Why they'd need it? because it makes cell membranes stiffer. In humans, it is detrimental to stiffen Red Blood Cells, direcly contributing to vascular disease, flares of neuropathy etc etc The argument that it prevents the membrane from getting oxidised is plain wrong. Vit E is doing that, or PQQ, or glutathione, astaxanthin, Lutein and retinol, but not C15. In contrast, too much C15 disrupts the proten raffts of the membrane, disabling a lot of receptors. that is precisely the reason why C15 is in the milk for young landbased mammals, as nature uses it to cool down their easily overheating metabolism

hi Thomas! I´m a very big fan from chihuahua méxico, in my family everybody calls you my coach, I´ve learned so much from you while working out in my house, I´m 49 and feel amazing, use to be fat and smoke, but not anymore!! you should do a shoutout to I AM LONGEVITY, it´s you in the future! he is like an incredible cat! greetings!