Non-starchy vegetables like broccoli, kale, and Brussels sprouts have less than one gram of starch and less than one gram of sugar per serving and a glycemic index of 1 or 2.
"That would be nonstarchy vegetables, broccoli, kale, Brussels sprouts, um, has very it's like less than one gram of starch and less than one gram of sugar and it's phytonutrients... So those are have a gly on the glycemic index. They're like a one or two." (said at 0:23:30)
The speaker appears to conflate glycemic index (GI) with glycemic load (GL) and underestimates the sugar content of typical servings of cruciferous vegetables. In standard nutritional tables (such as the International Tables of Glycemic Index and Glycemic Load), GI is measured against a reference carbohydrate (glucose = 100) using a 25 g or 50 g available carbohydrate portion, with 'low GI' defined as 55 or below; non-starchy vegetables are typically assigned a negligible or near-zero glycemic load (GL 1–2) per standard serving because of their low available carbohydrate content, not an actual GI of 1 or 2. Additionally, while non-starchy vegetables are very low in starch, standard servings (e.g., 1 cup) of vegetables such as broccoli and Brussels sprouts generally contain approximately 1.5 to 4 grams of naturally occurring sugars.
Salmon contains approximately 400 milligrams of potassium per six ounces, and avocados contain between 500 and 900 milligrams of potassium each.
"Salmon has about 400 milligrams per, I think, six ounces. Avocados range between 500 to 900 per avocado." (said at 0:29:10)
Nutrient composition analyses confirm that a whole avocado typically contains between 500 and 900 mg of potassium depending on size (for instance, half a standard Hass avocado provides approximately 345 mg of potassium, equating to ~690 mg per whole fruit). For salmon, 400 mg of potassium corresponds more closely to a 3- to 4-ounce (100 g) serving; a 6-ounce (170 g) portion of cooked salmon generally provides between 600 and 850 mg of potassium.
Fatty liver can be dramatically reduced within a couple of weeks through a low-carbohydrate diet, intermittent fasting, and choline supplementation.
"You can literally reduce the amount of fat in your liver dramatically within weeks. How? By making sure that you don't consume too much carb spill-off into the liver. So just cut your carbs, go low-carb, do intermittent fasting, and take choline. Choline prevents the fatty liver" (said at 0:35:37)
Short-term carbohydrate restriction and intermittent fasting have both been demonstrated to reduce liver fat content, with studies showing measurable decreases in hepatic steatosis within one to two weeks on low-carbohydrate protocols. Mechanistically, choline is essential for the synthesis of phosphatidylcholine and very-low-density lipoprotein (VLDL) export of triglycerides from hepatocytes, and choline deficiency promotes hepatic steatosis. However, while dietary carbohydrate restriction rapidly lowers intrahepatic fat, clinical trial evidence specifically demonstrating that choline supplementation rapidly reverses fatty liver in humans within weeks remains preliminary.
- supports: An Integrated Understanding of the Rapid Metabolic Benefits of a Carbohydrate-Restricted D… (Cell metabolism 2018) · cited 483x in the literature
"We observed rapid and dramatic reductions of liver fat and other cardiometabolic risk factors paralleled by (1) marked decreases in hepatic de novo lipogenesis; (2) large increases in serum β-hydroxybutyrate concentrations, reflecting increased mitochondrial β-oxidation; and (3) rapid increases in folate-producing Streptococcus and serum folate concentrations." (abstract, results, passage verified)
pubmedfull study (doi) - context: Fatty liver reexamined choline and mitochondrial toxin amelioration. (World journal of biological chemistry 2025)
"Low choline intake associates with higher liver fat and aminotransferases... Early, small human studies suggest that choline repletion, together with curtailed ethanol or dietary LA, can reduce intrahepatic triglyceride content and improve insulin sensitivity, though large randomized trials are lacking." (abstract, results)
pubmedfull study (doi) - supports: Effect of intermittent fasting on hepatic steatosis in metabolic dysfunction-associated st… (Clinics and research in hepatology and gastroenterology 2026) · cited 1x in the literature
"Meta-analysis showed that: 1) IF significantly improved liver fat content (MD = -3.01, 95% CI [-5.84, -0.18]; P = 0.04) and controlled attenuation parameter (CAP) in patients with MASLD (MD = -18.64, 95% CI [-30.29, -6.99]; P = 0.002)." (abstract, results, passage verified)
pubmedfull study (doi)