Turning Back the Clock: One Man’s Journey to Reverse Fatty Liver Disease
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Eggs and coffee are an excellent breakfast choice for weight loss. Illustration photo by Unsplash
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Orthopaedic surgeon Ye knows firsthand the power of lifestyle changes. After suffering a football injury that sidelined his regular exercise routine, he fell into unhealthy habits.
Long work hours, frequent social gatherings, and a penchant for indulging in alcohol steadily increased his weight to 90 kg. Alarming blood tests revealed he had severe fatty liver disease, with his liver inflammation markers ALT and AST soaring to 60 U/L, well above the normal maximum of 40 U/L.
This wake-up call spurred Ye to take immediate action, determined to reclaim his health. His journey to recovery involved a strict dietary regimen combined with regular exercise.
## A Dietary Reset
For breakfast, Ye opted for a simple but powerful combination: two eggs and a cup of black coffee without sugar. “The caffeine helps me burn fat and curb appetite,” he explained. “Eggs are packed with protein, which keeps me feeling full and energized.”
Lunch and dinner focused on minimizing carbohydrates while maximizing lean protein. Ye traded high-carb dishes like braised pork with rice and buttered bread for balanced and nutrient-rich meals. Chicken breast, stir-fried vegetables, and a modest portion of white rice became staples in his nutritional game plan.
“Protein is key for weight loss,” stated Ye.
“It boosts satiety, reduces carb cravings, and importantly, prevents muscle loss.” He emphasizes that the typical individual should aim for 0.8 to 1.2 grams of protein per kilogram of body weight daily.
For those over 60, Ye recommends increasing protein intake to 1.5 grams per kilogram of body weight to counteract muscle loss and maintain healthy weight management.
## Movement as Medicine
In addition to dietary changes, Ye recognized the importance of regular exercise. “Moving your body is crucial for burning calories, stabilizing blood sugar, managing weight, reducing fat, and improving fatty liver conditions,” he said.
He recommends a combination of running and walking, a strategy that allows for longer workout durations, enhances fat-burning efficiency, and minimizes strain on the body.
“Begin with brisk walking,” advises Ye, “until your heart rate stabilizes and elevates. Gradually transition to slow running. If you find yourself gasping for breath, go back to walking.” He emphasizes that listening to your body is essential for a safe and effective workout.
Following guidelines from Japan’s Toshima Hospital, Ye incorporated at least three to four aerobic exercise sessions per week, each lasting for 30-60 minutes. Recognizing that not everyone enjoys running, he encourages finding alternative ways to increase physical activity, such as incorporating more movement into daily routines – walking during errands, taking the stairs instead of the elevator, or even upbeat housework.
Ye also emphasizes muscle-strengthening exercises like squats, as they boost metabolism and contribute to better fat management.
## Remarkable Results
Eleven months of steadfast commitment to his dietary and exercise regimen paid off handsomely. Ye’s ALT and AST levels plummeted to a healthy 20 U/L. His trouser size dropped from a 38 to a 31. More importantly, he successfully reversed the health hazards associated with fatty liver disease.
Reflecting on his journey, Ye concluded, “Dietary adjustments are absolutely crucial for tackling fatty liver disease. Exercise alone might not be enough to effectively reduce body and liver fat levels. Combining both strategies is the key to reclaim your health.”
Can Dr. Ye’s approach to reversing fatty liver disease be applied to other types of liver disease?
## Turning Back the Clock: An Interview with Dr. Ye on Reversing Fatty Liver Disease
**Interviewer:** Welcome Dr. Ye. Your story is truly inspiring. You overcame severe fatty liver disease through lifestyle changes. Can you share your experience and the key takeaways for our viewers?
**Dr. Ye:** Thank you. It all started with a wake-up call. After a football injury sidelined my workout routine, I fell into unhealthy habits, gaining weight and eventually developing severe fatty liver disease. My blood tests revealed alarmingly high ALT and AST levels, signifying serious liver inflammation. I knew I had to act.
**Interviewer:** What was your approach to reversing the condition?
**Dr. Ye:** It was a two-pronged strategy: diet and exercise. I started focusing on consuming more lean protein, which [according to a recent study, can help against fatty liver disease [[1](https://www.sciencedaily.com/releases/2020/08/200818103815.htm)]]. For breakfast, I switched to two eggs and black coffee, a combination that provides sustained energy and keeps cravings at bay. My lunch and dinner consisted of lean protein, like chicken breast, with plenty of vegetables and a controlled portion of rice.
**Interviewer:** So, protein played a significant role?
**Dr. Ye:** Absolutely! Protein is crucial for weight loss, satiety, and preventing muscle loss. I recommend aiming for 0.8 to 1.2 grams of protein per kilogram of body weight daily. For individuals over 60, I suggest increasing it to 1.5 grams per kilogram to counteract age-related muscle loss.
**Interviewer:** What about exercise?
**Dr. Ye:** Exercise is equally important. I made a point to incorporate regular physical activity back into my routine. It doesn’t have to be intense; even moderate exercise, like brisk walking, can make a difference.
**Interviewer:** Your story shows the incredible power of lifestyle changes. What message would you leave viewers struggling with their health?
**Dr. Ye:** Never underestimate the power of making positive changes. It’s never too late to take charge of your health. With determination and the right approach, you can reverse fatty liver disease and enjoy a healthier life.