What are the recommended daily routines in The Fatty Liver Solution By Julissa Clay?

The Non Alcoholic Fatty Liver Strategy™ eBook by Julissa Clay. The program provided in this eBook is very reasonable and realistic as it neither restricts your diet miserably so that you cannot stick to the changes in diet suggested in it nor wants you to do intense exercises for many hours every week. This program helps in making big changes in your life by following a few easy-to-follow steps.

What are the recommended daily routines in The Fatty Liver Solution By Julissa Clay?

In The Fatty Liver Solution, Julissa Clay outlines recommended daily routines to help individuals integrate healthy habits that support liver health and overall well-being. The routines are designed to be flexible and manageable, focusing on small but impactful actions that can be easily incorporated into daily life. By establishing consistent routines, the program aims to create a foundation for long-term success in reversing fatty liver disease. The recommendations cover essential aspects such as nutrition, exercise, hydration, sleep, and stress management, ensuring a holistic approach to improving liver health.

Morning Routine:

The morning routine is considered a crucial time to set the tone for the rest of the day. Julissa Clay suggests incorporating a series of activities that promote energy, mental clarity, and optimal liver function.

Start the Day with Hydration:
- Begin with a glass of warm water with lemon. Lemon water helps stimulate digestion, kickstart metabolism, and supports liver detoxification due to its high vitamin C and antioxidant content.
- Alternatively, plain water can also be used if lemon is not available, as starting the day hydrated is a key aspect of liver health.
Gentle Movement or Stretching:
- Spend 5-10 minutes performing gentle stretching or yoga exercises. This practice helps wake up the body, improves circulation, and reduces stiffness.
- A few recommended stretches include forward bends, spinal twists, and side stretches, all of which promote blood flow to the liver and other organs.
Mindful Breathing or Meditation:
- Julissa suggests incorporating 5 minutes of mindful breathing or meditation to reduce morning stress and set a positive mental tone.
- Deep breathing exercises, such as diaphragmatic breathing, activate the parasympathetic nervous system, which can help lower cortisol levels and support liver health.
Balanced, Nutrient-Dense Breakfast:
- A healthy breakfast is recommended to provide steady energy and support liver function. Julissa emphasizes including a mix of protein, fiber, and healthy fats.
- Suggested options include oatmeal topped with berries and nuts, a smoothie with leafy greens, or scrambled eggs with spinach and avocado.
Set an Intention for the Day:
- Taking a moment to set a health-focused intention (e.g., “Today, I will nourish my body and mind with healthy choices”) helps reinforce commitment to the program and maintain focus on long-term health goals.

Mid-Morning Routine:

For individuals with busy schedules, the mid-morning routine is a great opportunity to incorporate quick and effective habits.

Hydration Check-In:
- Ensure you’ve had at least 1-2 glasses of water since waking up. Staying hydrated supports liver function and helps the body eliminate toxins.
Take a Break for Light Activity:
- If possible, take a short 5-minute walk, stretch, or stand up and move around. Julissa emphasizes breaking up sedentary periods to improve circulation and support metabolic health.
Healthy Snack (If Needed):
- If hunger strikes, opt for a liver-friendly snack like an apple with almond butter, a handful of nuts, or sliced cucumber with hummus.

Afternoon Routine:

The afternoon routine focuses on maintaining energy and staying on track with healthy eating and activity habits.

Balanced Lunch:
- Julissa Clay recommends a nutrient-dense lunch that includes a combination of lean proteins (like grilled chicken or tofu), plenty of vegetables (preferably non-starchy ones like leafy greens or cruciferous vegetables), and a healthy fat source (such as avocado or olive oil).
- Including a serving of whole grains or legumes is encouraged if more energy is needed, as these provide fiber and steady energy without spiking blood sugar.
Post-Meal Movement:
- After eating, take a 10-minute walk if possible. Post-meal walks aid digestion, lower blood sugar levels, and promote liver health.
Mid-Afternoon Stretch or Mindfulness Break:
- A brief stretching session or mindfulness break in the mid-afternoon can help reduce stress and prevent the typical energy slump. Julissa suggests a 5-minute breathing exercise or a quick stretching routine focusing on the neck, shoulders, and back.
Avoid Sugary Afternoon Snacks:
- If an afternoon snack is needed, choose options that are low in sugar and high in fiber to maintain stable energy levels. Suggested snacks include Greek yogurt with berries, a small handful of seeds, or carrot sticks with guacamole.

Evening Routine:

The evening routine is designed to help wind down, promote restful sleep, and set up for success the next day.

Light Dinner, Focused on Liver-Friendly Foods:
- Dinner should be lighter than lunch, focusing on easily digestible foods that do not burden the liver. A typical liver-friendly dinner might include a vegetable stir-fry with lean protein, a salad with a variety of greens and seeds, or a simple broth-based soup with vegetables and quinoa.
- Julissa recommends avoiding heavy meals and processed foods in the evening, as they can disrupt sleep and impair liver detoxification processes.
Engage in Gentle Physical Activity:
- An evening walk or a gentle stretching routine can promote relaxation and aid digestion. Julissa suggests a 20-30 minute walk after dinner if possible.
- For those unable to walk, gentle stretching or yoga can help reduce muscle tension and calm the mind.
Mindful Reflection and Gratitude Practice:
- Taking 5 minutes to reflect on the day and practice gratitude helps cultivate a positive mindset. This can be done through journaling or simply taking a few moments to think about the day’s accomplishments and express gratitude.
Minimize Exposure to Blue Light:
- In the hour before bed, Julissa advises reducing screen time and exposure to blue light. Blue light can interfere with melatonin production, making it harder to fall asleep.
- Instead, opt for reading a book, listening to calming music, or engaging in a relaxing hobby.
Prepare for the Next Day:
- Planning meals, setting out workout clothes, or packing a healthy lunch can reduce decision fatigue and stress in the morning, making it easier to stay on track.
Establish a Consistent Sleep Schedule:
- Going to bed and waking up at the same time each day is crucial for regulating the body’s internal clock. Aim for 7-9 hours of sleep to support liver regeneration and overall health.

Additional Daily Recommendations:

Hydration Throughout the Day:
- Julissa Clay places significant emphasis on staying hydrated throughout the day. The recommended intake is at least 8-10 glasses of water, though needs may vary depending on activity level and climate.
- Adding lemon, cucumber, or mint to water can enhance flavor and provide additional detoxifying benefits.
Stress Management Practices:
- Stress management is a core component of The Fatty Liver Solution. Incorporating brief mindfulness practices, breathing exercises, or short relaxation breaks can help keep cortisol levels in check, which is essential for liver health.
Monitor Food Intake and Listen to Your Body:
- Julissa encourages mindful eating—paying attention to hunger and fullness cues, eating slowly, and avoiding distractions during meals. This approach helps prevent overeating and supports digestive health.
Physical Activity as Part of the Routine:
- While structured exercise is recommended, Julissa also emphasizes incorporating movement throughout the day. Small actions, such as taking the stairs, standing up every hour, or walking while on the phone, can add up to support liver and overall health.

Final Thoughts:

Julissa Clay’s recommended daily routines are built around consistency and sustainability. Rather than promoting drastic changes, her focus is on small, manageable steps that can be incorporated into even the busiest schedules. These routines are designed to create a balanced lifestyle that promotes liver health, reduces stress, and enhances overall well-being, making them suitable for long-term success.