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The connection between Sleep and Liver!

Improve sleep and sleep qualitySleep can never be categorised as a boring topic to discuss. 8 out of 10 people love to sleep at any time of the day. For some sleeping is one of the best relaxation techniques.

An old adage says ‘Early to bed, Early to rise, Make a man healthy, wealthy and wise’. How true is this phrase? Is it alright to sleep late and wake up late?

In this digital world the bedtime for most people has changed drastically. Mobile phones, laptop, work pressure, deadlines and online markets have captured most of the sleep time leading to sleep issues for most. I have many clients who have everything in life but not good sleep.

We all know good sleep is very necessary for good health and to live long years. Lack of sleep or sleeping late can reduce your cognitive power, ages your skin faster, leads to weight gain, increased risk of death and also impairs judgment and decision making ability.

While sleep requirements vary from person to person, most adults require about 7-8 hours of sleep. Children and teens need even more. But, yes the quality of sleep is more important than quantity of sleep.

We have an amazing biological clock given by nature inside our body. Various functions occur in our body when we are sleeping. The most important function is detoxification which happens during our sleep hours.

So ideally between 11 pm to 3 am most of our blood circulation concentrates in our liver. The liver gets larger when filled with more blood. This is the time when liver undergoes detoxification process. But, if you cannot sleep during this hour, the liver cannot perform its function smoothly.

Later you sleep lesser the body detoxifies and keeps accumulating toxins in the body leading to weight gain, ageing, greying hair, belly fat, low immunity, multiple organ disorders and impure blood too.

Have you ever noticed when you go to bed very late you end up feeling tired and lazy the next day? Why does this happen?

In yoga practice, it is advised to wake up as early as 4 am and 5 am and exercise. Why is that?

Because between 3-5 am, most of the blood circulation is concentrated in the lungs. Breathing fresh air and exercise during this time is good. As per yoga, this is called Brahma Muhurat. During this time, the air is fresh, the mind is calm and stable and there is very less pollution.

Between 5-7 am most of the blood circulation concentrates in the large intestine. This is the right time to Poop. Pass out all unwanted toxins from the body, preparing the body to absorb good nutrients during the rest of the day.

From 7-9 am most of the blood circulation concentrates in the stomach. This is a good time to have breakfast and digest food well. Having healthy breakfast is a great way to start the day.

Have you ever noticed the daily routine of our grandparents? No matter what happens they sleep early and wake up early and carry out their routine work. This is the only reason they are so fresh, energetic and healthier even in the old age as they have followed their biological clock.

If you go against nature, things will turn out bad!

Some helpful tips to support your liver and get a good night sleep.

  1. Drinking lemon water in the morning
  2. Choose cruciferous veggies in the day for their liver supporting properties
  3. Try to express emotions in the best way rather than suppressing it as the liver is somewhere connected to your emotions too
  4. Have a light dinner and keep a gap of 2 hours before bed
  5. Turn off the phone, laptop, Ipad for one hour before bedtime. Use this time as ME time by reading books, meditation, reflection and yes chatting with family members
  6. Avoid stimulants like caffeine and sugar post 5 pm
  7. Practice yoga
  8. Have warm milk at bedtime to get good sleep as it enhances the production of sleep hormone.

In the symphony of health, the link between quality sleep and a thriving liver is undeniable. A commitment to early, restful nights not only enhances detoxification but also rejuvenates our vitality. Embrace the magic of a good night’s sleep for a healthier, more vibrant you. For personalised guidance on optimizing your sleep and liver health, connect with our experts through GOQii’s Personalised Health Coaching here.

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Fatty Liver Disease: What To Eat & What To Avoid

fatty liver disease

Our bodies have a tendency to store extra calories in terms of fat in each and every area to utilise it later for energy, or as a cushion for organs and insulation. The liver being the largest organ in the body, is partially made up of fat. However, if too much fat accumulates around the liver, it leads to Fatty Liver Disease. 

Fatty liver disease is mainly associated with the excess usage of alcohol and is termed as Alcoholic Fatty Liver. However, those who do not drink alcohol at all, can also develop this condition over time and is known as Non Alcoholic Fatty Liver. Excess fat around the liver damages it and makes it difficult for the liver to remove toxins and produce bile for the digestive system. 

The major plan of treatment for Fatty Liver Disease is dietary modifications and regular exercises. If the grade is too high, then one may need to see a doctor. For initial stages, the situation can be reversed completely with a few lifestyle modifications. 

What Causes Non Alcoholic Fatty Liver Disease (NAFLD)? 

  • Obesity: Overeating can cause weight gain which produces a load on the digestive system and the body forces the storage of extra calories in terms of fat, leading to NAFLD.
  • Pre-Diabetes: People with Insulin sensitivity or insulin resistance tend to store more fat in the liver as compared to non diabetics.
  • Over consumption of carbs and simple sugars: is linked with NAFLD as our body utilizes only what is required and rest is going to be stored as fat.
  • Poor Gut Health and genetics are also seen as linked with NAFLD.

Since it is a lifestyle disorder, modifying lifestyle with the right diet helps in controlling, maintaining and reversing both Alcoholic and Non Alcoholic Fatty Liver Disease.

The diet should include:  

  • Lots of fruits and vegetables
  • Reduced processed and packaged food with high salt and sugar
  • High fibre foods and less carbs
  • Whole grains like oats, quinoa, barley and millets
  • Nuts and seeds especially walnuts and flaxseeds as they are high in Omega 3  
  • Vitamin E from Sunflower seeds, almonds, walnuts, olive oil or canola oil
  • Avocados as they are a good source of fat and fiber 
  • Legumes

What Should You Avoid? 

If you’re suffering from this disease, here is a list of foods you should avoid completely. 

  •  Alcohol: As it is completely oxidised by the liver, there is no enzyme present in the body that can digest alcohol.
  • Added or simple sugars like candy, cookies, sodas, and fruit juices. It increases sugar level which increases fat build up.
  • Fried & oily foods due to excess calories and fat.
  • Too much salt makes the body hold on to excess water and can be a reason to gain weight.
  • Simple processed carbs like white bread, rice, and pasta, as they lack fibre and increase blood sugar.
  • Red meat like Beef and mutton are high in saturated fat.

Other Lifestyle Modifications 

  • Shed the extra weight
  • Control sugar levels well
  • Include Cardio and strength training consisting of 30 mins for 5 days a week 
  • Lower down cholesterol especially triglycerides.

We hope these tips help you manage Fatty Liver Disease with ease. Before you begin with any of the foods listed above, do consult your doctor, dietitian or nutritionist. Do let us know your thoughts and queries in the comments below! To learn more about AFLD and NAFLD, speak to a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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Which Foods Are Good For Liver Repair?

liver repair

Liver is the largest endocrine gland located in the right side of the upper abdomen. It has the most important function in the body that includes sorting out: 

  • Which nutrient or medicine should be processed, like proteins into urea
  • Which nutrient should be converted for storage like vitamins and minerals, sugars into glycogen
  • Which nutrient should go to the blood and which ones need to be eliminated through stool.
  • Improving a person’s immunity

Though the liver can regenerate itself, there are many foods which one can consume to keep it healthy and safe. Any damage to the liver can cause metabolic disorder and death. So let’s look at some foods which can help you with liver repair! 

Foods That Help Liver Repair 

  1. Coffee: Studies prove that coffee drinkers are at less risk of developing liver disease. Caffeine in coffee slows down scarring and helps fight liver cancer especially alcohol related cirrhosis. The acids in coffee can also help fight against the Hepatitis virus.
  2. Green Tea: is high in antioxidants. Hence, it improves liver enzymes and prevents oxidative damage and fat deposition in the liver. Studies prove that green and black tea extracts reverse the negative effect of a high fat diet but the studies also involve large quantities (5-10 cups) of tea so being cautious and consulting a doctor or dietician before deciding on the number of cups per day is a good option.
  3. Berries: Dark coloured berries like blueberries and cranberries contain anthocyanins which give them the dark, deep colour. They help in improving immunity and reduce formation of scar tissues and lesions in the liver. Consuming berries 3-4 times a week also inhibits the growth of cancer cells in the liver.  
  4. Grapefruit: contains antioxidants known as Naringenin and Naringin. Studies have shown that antioxidants Naringenin can reduce development of hepatic fibrosis which is build-up of excessive connective tissue leading to chronic inflammation. These antioxidants decrease the amount of fat build up in liver tissues and increase the amount of fat burning enzymes which prevent excess fat build up in the liver, thereby, reducing inflammation. Antioxidant Naringin improves the liver’s ability to metabolise alcohol and reduce negative effects of alcohol to some extent.
  5. Beetroot: is an excellent food for liver health as it helps breakdown toxic waste which can be excreted but acts well when taken in juice form. It contains nitrates and antioxidants which reduce oxidative damage and inflammation by increasing detoxification enzymes and improving bile. Betaine and Pectin present in beetroot helps in removing toxins from the body and prevent their re-entry.
  6. Cruciferous Vegetables: like broccoli, cauliflower, cabbage and kale have glutathione which triggers enzymes of the liver that help eliminate toxins from the body. They also help prevent non-alcoholic fatty liver disease as they help reduce fat in the organ and inflammation as well. These vegetables have high levels of indole which helps lower inflammation, which is generally present in obese people. 
  7. Nuts: are nutrient dense snacks which contain unsaturated fats, vitamin E and antioxidants and micronutrients (selenium, magnesium, potassium, zinc and many others) which help dilate blood vessels, reduce inflammation, oxidative stress and prevent non-alcoholic fatty liver disease. Eating a handful of nuts regularly helps keep your  liver healthy! 
  8. Fatty Fish: like salmon, tuna, and sardine are rich in Omega 3 fatty acids which help reduce inflammation and prevent build-up of excess fat and maintain enzyme levels in the liver. Try including fatty fish like salmon and herring 2-3 times a week in your diet.
  9. Olive Oil: contains omega 6 fatty acid which helps reduce inflammation. Studies show that olive oil is a good source of triglycerides which are processed outside the liver and hence help reduce deposition of fat cells in the liver. Having 1-3 tsp of olive oil daily in the diet helps clean the liver and supports weight loss. Be sure to balance this oil with other healthy fats.  
  10. Garlic: contains selenium which helps detoxify the liver and activate enzymes that help the body remove toxins. Garlic contains Allicin, which gets activated when crushed. It is a powerful antioxidant, antibiotic and antifungal in nature. The antioxidant compounds in garlic act as a barrier between liver and toxins and keep toxic substances away.
  11. Grapes: especially the red and purple ones contain resveratrol, an antioxidant which helps reduce inflammation and remove toxins, as they contain vitamin C. They also increase antioxidant levels in the body. 

We hope this article helps you with your liver repair. Do leave your thoughts in the comments below. For more information on this subject, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

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India Leads in Longevity: GOQii Sanjeevini Named Top 40 in $101M XPRIZE

 

Advancing Prime Minister Narendra Modi’s vision of “Viksit Bharat” through Indian-led innovation in longevity, AI, and preventive health research.

Imagine a world where aging isn’t about slowing down, but about maintaining your vitality, strength, and sharpness well into your 80s and beyond. This isn’t just a dream—it’s the next frontier of science, and India is right at the helm.

In a defining moment for India’s scientific and digital-health ecosystem, GOQii’s Sanjeevini Project has been selected as one of the Top 40 semifinalists in the global $101 million XPRIZE Healthspan competition. This prestigious recognition positions our nation at the forefront of global longevity and healthy-aging research.

This achievement aligns perfectly with Prime Minister Narendra Modi’s vision of “Viksit Bharat 2047” and “Atmanirbhar Bharat”, showcasing how Indian R&D, clinical excellence, and digital innovation can shape the global future of health and longevity.

The Sanjeevini Program: An Operating System for a New Biological Future

Led by GOQii, the Sanjeevini initiative represents India’s most comprehensive and data-driven effort to extend human vitality. But Sanjeevini is not merely a study—it is the Operating System for a New Biological Future.

Powered by the proprietary A.L.I.V.E OS framework (Artificial Life Intelligence for Vitality Enhancement), Sanjeevini combines the power of:

  • Genomics & Microbiome Analytics
  • Real-time Biosensing
  • Neuroadaptive AI Systems

The goal? To rejuvenate biological processes, enhance vitality, and extend healthspan.

For participants aged 50–80, this means receiving deeply personalized nutrition, exercise, cognitive training, and supplementation plans directly through the GOQii platform. With AI-driven coaching, gamification, and community engagement, the program transforms complex longevity science into an accessible, measurable, and engaging lifestyle system.

Strength in Collaboration: A Unified Indian Consortium

The success of Sanjeevini is built on a powerful alliance of India’s leading institutions, experts, and innovators across science, medicine, and technology. This multidisciplinary consortium defines a new Indian model for translational longevity research.

  • Ashoka University (Trivedi School of Biosciences): Scientific leadership and study design.
  • Koita Centre for Digital Health (IIT Bombay): Advanced AI, analytics, and data modeling.
  • Tata 1mg: Nationwide diagnostic infrastructure and precision testing.
  • Decode Age: Advanced microbiome and longevity biomarker analytics.
  • Acrannolife Genomics: Patented cfDNA and molecular aging diagnostics.
  • NIMS, Jaipur: Clinical investigation site and medical supervisor.
  • Khayaal and GenWise: Partners for community engagement and social well-being for older adults.

Voices of the Consortium

Our partners are united by a single mission: to make healthy aging a measurable reality. Here is what the leaders of this initiative have to say:

“India has the talent, data, and determination to lead the next frontier of longevity science. Through the A.L.I.V.E OS framework, Sanjeevini brings together AI, genomics, and lifestyle intelligence to make vitality a measurable, achievable reality.” – Vishal Gondal, Founder & CEO, GOQii

“The future of aging is deeply personal, but powered by data. Sanjeevini fuses biological insight with behavioral intelligence, creating a system of continuous, adaptive care.” – Professor Anurag Agrawal, Dean, Trivedi School of Biosciences, Ashoka University

“Wearable sensor technology and advanced algorithms are revolutionizing preventive medicine. At Sanjeevini, we combine these innovations with cell-free DNA analytics to pioneer biological age management—we don’t just measure biological age, we actively influence it.” – Dr. Nirmal Punjabi, Koita Centre for Digital Health, IIT Bombay

“Tata 1mg is excited to contribute our diagnostic and lab expertise to the Sanjeevini initiative. We will provide comprehensive, reliable testing services – from blood work to genetic markers – to ensure that every participant’s plan is truly personalized.” – Prashant Tandon, CEO, Tata 1mg

“We’ve always believed prevention must go beyond advice. Sanjeevini delivers this belief through real-time personalization and measurable transformation.” – Luke Coutinho, Integrative Health Expert and Advisor to GOQii

“Most people accept ageing as fate, but we see it as a design. By supporting the Sanjeevini initiative in the XPRIZE healthspan challenge, Decode Age aims to show that healthspan can be built, measured and improved.” – Parth Amin, CEO, Decode Age

“Cell-free DNA offers an unprecedented window into the body’s biological aging process. Through our collaboration with GOQii Team Sanjeevini, we’re turning these insights into timely, personalized care.” – Avinash Ramani, Founder, Acrannolife Genomics

“This platform redefines scalable, outcomes-based care. It integrates precision diagnostics with behavior change in a way that has the potential to transform how global health systems manage aging populations.” – Amit Mookim, CEO, Immuneel Therapeutics & Strategic Advisor

The Next Frontier: Clinical Validation

GOQii Sanjeevini has now entered its first critical phase—a 60-day randomized controlled clinical trial (RCT).

  • Participants: 40 individuals aged 50–80.
  • Locations: 3 centers across Jaipur, Delhi, and Mumbai.
  • Goal: To assess measurable improvements in immunity, cognition, muscle strength, and biological age.

The trial has obtained Ethics Committee approval and follows strict Good Clinical Practice (GCP) guidelines. The results will pave the way for a larger multi-site expansion planned for 2027–28, aiming to validate the A.L.I.V.E OS framework at a population scale.

India’s Global Leadership in Longevity Science

As longevity becomes the next trillion-dollar frontier, GOQii Sanjeevini cements India’s position as a global center for AI-driven, data-validated healthspan research. It embodies the transition from “Make in India” to “Research in India, for the World,” built on a foundation of ethics, evidence, and compassionate innovation.

GOQii Sanjeevini is India’s blueprint for the future—where artificial intelligence, genomics, and human ingenuity unite to unlock a longer, healthier, and more vibrant life for everyone.

Stay tuned to our blog for more updates on our journey to the XPRIZE finals!

To learn more about how GOQii is revolutionizing preventive health, explore our ecosystem or subscribe to GOQii’s Personalised Health Coaching here.

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