Fatty Liver Expert: Your Liver Is Filling With Fat Right Now - Dr David Unwin

1. Understand Hidden Sugars in Foods

Many common foods, even those perceived as healthy like 150g of boiled white rice (10 teaspoons of sugar equivalent), a large potato (9 teaspoons), cornflakes (8 teaspoons), and a ripe banana (6 teaspoons), contain significant amounts of sugar. Be vigilant about food labels, looking beyond ‘added sugar’ to total carbohydrate content, as starchy carbs convert to glucose in the body.

2. Adopt the GRIN Model for Change

Use the GRIN model for behavior change: define specific ‘Goals’ (G) for a better future, identify your ‘Resources’ (R) and past successes, plan small ‘Increments’ (I) or steps towards your goal, and ‘Notice’ (N) and reflect on the positive benefits you experience. This structured approach helps engage motivation and fosters self-esteem.

3. Implement 4-Step Food Addiction Plan

For food addiction, first, be ‘Honest’ with yourself about the problem. Second, ‘Specifically’ identify which foods trigger the addiction. Third, have a clear ‘Plan for Abstinence’ from those specific foods, as moderation often fails. Fourth, seek ‘Gentle Support’ from loved ones, asking for tolerance rather than policing, to avoid deceit and isolation.

4. Use Continuous Glucose Monitors

Consider using a continuous glucose monitor (CGM) to get immediate, personalized feedback on how different foods affect your blood sugar. This tool helps you understand your body’s unique responses and can reveal hidden sugar spikes, making it easier to make informed dietary choices.

5. Prioritize Protein and Green Vegetables

Base your meals on protein sources like chicken or eggs, and include plenty of green vegetables. This dietary approach helps manage blood sugar, reduces hunger, and provides essential nutrients, contributing to better metabolic health.

6. Recognize Starchy Carbs as Sugar

Understand that starchy carbohydrates, like those found in bread or rice, are essentially glucose molecules ‘holding hands’ that your body quickly breaks down into free sugar during digestion. This reframes how you perceive non-sweet foods and their impact on blood sugar.

7. Check Your Waist-to-Height Ratio

Perform a simple self-test: your waist circumference should be less than half your height. Use a piece of string equal to your height, cut it in half, and see if it goes around the fattest part of your belly; this is a quick indicator of metabolic health risk.

8. Act Early on Metabolic Health Issues

Address pre-diabetes or early Type 2 diabetes promptly, as the chances of achieving normal blood sugar through diet alone diminish over time. Early intervention with a low-carbohydrate approach can lead to significantly higher rates of remission.

9. Prioritize Consistency Over Perfection

When setting health goals, focus on consistency rather than aiming for daily perfection. Allowing for ‘bad days’ or shorter workouts helps maintain momentum and prevents complete abandonment of goals when minor setbacks occur.

10. Leverage Social Accountability for Goals

Create a social pact or group with friends to foster accountability for your fitness or health goals. Regular check-ins and shared progress can provide motivation and help maintain long-term commitment.

11. Avoid Policing Loved Ones on Diet

When trying to help loved ones with their dietary choices, avoid policing their eating habits, as this can lead to deceit and hiding behaviors. Instead, offer gentle support and tolerance to maintain trust and open communication.

12. Consider Magnesium Supplementation

Magnesium deficiency is common due to modern agricultural practices and certain medications, impacting sleep and muscle function. Consider supplementation; magnesium citrate can help with constipation, while glycinate or threonate are better for sleep and mood as they cross the blood-brain barrier.

13. Consider Vitamin D Supplementation

Many people, especially those who spend a lot of time indoors, are deficient in Vitamin D. Supplementation is often necessary to ensure adequate levels, as it plays a crucial role in overall health.

14. Practice ‘Pre-Mortem’ for Health Motivation

Imagine receiving a severe health diagnosis and reflect on the lifestyle decisions you would wish you had made differently. This ‘pre-mortem’ exercise can be a powerful motivator for making healthier choices in the present.

15. Focus on Healthspan, Not Lifespan

Shift your health focus from merely living longer (lifespan) to living more years in good health (healthspan). Recognizing that healthspan is declining in many countries highlights the importance of current lifestyle choices for future quality of life.

16. Treat Yourself as a Health Experiment

Approach your personal health journey as an experiment: don’t be afraid to try new approaches, but always ’notice’ and ‘measure’ the results. This data-driven mindset allows for personalized optimization and understanding of what truly works for your body.

17. Fasting Can Reduce Hunger

Contrary to common belief, extended periods of not eating, such as daily fasting, can paradoxically reduce overall hunger. The more carbohydrates you eat, the hungrier you may become, suggesting a different relationship between food intake and satiety.

18. Keto Diet for Mental Clarity

Consider a ketogenic diet (very low-carb) for profound improvements in mental clarity and focus. Many individuals report enhanced cognitive function and consistent mental performance when adhering to a keto lifestyle.