21-Day Plan to Heal Fatty Liver Naturally | Complete Diet & Yoga Guide | Dr. Hansaji

Fatty liver is becoming increasingly common, and it can occur even if you are not overweight. Excess fat accumulation in the liver is closely linked with metabolic health, including blood sugar regulation, insulin sensitivity, diet, physical activity and body weight. Watch & Subscribe to our NEW TYI Shorts Channel! Get quick Yoga, Ayurveda & Wellness tips from Dr. Hansaji in easy-to-watch Shorts. 👉 Subscribe to TYI Shorts Official - https://bit.ly/4qRaQcP In this video, Hansaji shares a practical 21-day plan to support better liver health through everyday habits. You will learn how to: 1. Eliminate liquid sugar from your routine and choose whole fruits such as amla, guava, orange and papaya instead of fruit juice. 2. Build balanced meals using the ½–¼–¼ plate method: vegetables, protein and whole grains or other nourishing carbohydrates. 3. Choose healthy fats from nuts and seeds while reducing deep-fried and highly processed foods. 4. Walk regularly and include simple muscle-strengthening practices such as Utkatasana, Setu Bandhasana and Plank Pose. 5. Make Yoga and pranayama part of your routine, including Yogendra Talasana, Yogendra Konasana, Yogendra Vakrasana, Pavanamuktasana, diaphragmatic breathing, Anulom Vilom and Bhramari. 6. Finish dinner around two to three hours before bedtime and avoid unnecessary late-night snacking. 7. Prioritise consistent, adequate sleep and manage stress to support healthy daily rhythms. 8. Avoid alcohol, which can place an additional burden on the liver. The key is not a crash diet or one magic remedy. It is the consistent practice of sensible habits that support nourishment, movement, insulin sensitivity, sleep and recovery. Use the LIVER rule to track your habits for 21 days: L – Liquid sugar: Make it zero. I – Include fibre and protein. V – Value movement. E – Eat dinner early. R – Relax and recover. If you have been diagnosed with fatty liver, especially if there are abnormal liver tests or other medical conditions, discuss your diet, exercise and alcohol use with your doctor. This plan should complement appropriate medical care. 00:00 – 21-Day Fatty Liver Plan 01:15– What to Eat 01:00 – Cut Liquid Sugar 02:05– Eat Simple Home-Cooked Food 02:40– The ½–¼–¼ Plate Rule 03:30 – Choose Fats Wisely 04:00 – How to Move 04:02 – Walking 04:39 – Build Muscle 05:35 – Yoga & Pranayama 06:18– Early Dinner 06:47– Prioritise Sleep 07:25 – Manage Stress 08:03 – Avoid Alcohol 08:33– The LIVER Rule Visit our website at: https://theyogainstitute.org/ Download our New Meditation App - Nispand: Play Store: https://play.google.com/store/apps/details?id=com.nispand.com App Store: https://apps.apple.com/in/app/nispand-meditation-and-sleep/id1609608907 Sign up for our : 21 Days BLC - Evening - Online & On Campus – English https://theyogainstitute.org/21-days-better-living-course-batch-2 Register for our : 900 hrs TTC-3 Months TTC On Campus - English https://theyogainstitute.org/3-months-advanced-teacher-training-course Watch our all new videos on "" by clicking the link below: https://www.youtube.com/@theyogainstituteofficial Subscribe to our channels to stay updated: https://www.youtube.com/c/TheYogaInstituteHindi https://www.youtube.com/c/NispandMeditationApp https://www.youtube.com/c/theyogainstituteofficial https://www.instagram.com/hansajiyogendra/ https://www.facebook.com/theyogainstituteofficial https://www.instagram.com/theyogainstituteofficial/ https://www.linkedin.com/company/theyogainstituteofficial/ https://twitter.com/tyi_official https://open.spotify.com/show/0h999TAYNUabGmoe2w8DSs #fattyliver #diet #yoga #drhansaji #theyogaInstitute Disclaimer: The information presented here is intended solely for educational purposes. Techniques and advice may vary based on individual contraindications. It is essential that yogic practices be performed under the supervision of a qualified yoga instructor. For severe health conditions, we would like to recommend you to join our The Yoga Institute's free yoga OPD samattvam for proper diagnosis and personalized solutions. Contact us on - +912226110506 Email id - info@theyogainstitute.org