How To Protect Your Liver With My 7-Step Liver Health Formula

fattyliver metabolic health strengthtraining Dec 04, 2024

The liver is your body’s ultimate multitasker, responsible for detoxification, metabolism, and hormone regulation. And there’s a silent epidemic that is potentially attacking your liver right now, because liver disease is becoming more prevalent, and no, this isn’t something that happens only to alcoholics. Nonalcoholic Fatty Liver Disease (NAFLD), recently reclassified as Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD), affects approximately 25% of the American population. (1)

Globally, the number is estimated to be 30%. (2)

Fatty liver often progresses silently. It’s one of those horrible conditions you may not know you have until it’s too late. Fatty liver can lead to serious outcomes like cirrhosis, liver failure, and hepatocellular carcinoma (liver cancer). It is also the leading cause of liver transplants, particularly in women.

The worst part? Many cases are underdiagnosed or downplayed by healthcare providers.

The good news is that you have control of your metabolic health, and by extension, your liver health.

That means, if you have fatty liver, adopting healthier diet and lifestyle changes may support liver health and potentially improve your condition. However, individual results can vary, and it's important to consult with a healthcare professional for personalized advice.

I call this list of changes my “liver health formula” and while they’re not necessarily easy, they are simple.

In the following article, I will outline:

How your liver works (the Cliff notes version)
The best lifestyle tips to naturally support liver health.
Why liver health is vital for hormone balance, especially during menopause.

And, I’m sure you know this, but I have to say that the information in this post is not medical advice, nor is it a promise to reverse fatty liver or MASLD.

OK, let’s begin our journey to better liver health — which also unlocks better skin, less hormone-related struggles, and improved digestion.

The Role Of The Liver

The liver is a powerhouse organ, performing over 500 vital functions that keep your body healthy. From detoxifying harmful substances to aiding digestion, it plays a central role in maintaining overall well-being. It’s a cornerstone of your metabolic health.

One of the liver’s primary responsibilities is detoxification. It filters toxins from the bloodstream, neutralizes harmful substances, and eliminates waste products through bile and urine.

Additionally, the liver helps regulate metabolism, breaking down carbohydrates, fats, and proteins for energy. It also produces bile, which is essential for digesting and absorbing fats and fat-soluble vitamins.

However, modern lifestyles can place enormous stress on the liver. Poor diet, excessive alcohol consumption, overuse of medications, and exposure to pollutants can overload the liver, reducing its efficiency. When this happens, symptoms such as fatigue, bloating, and difficulty concentrating can arise. Often, the early symptoms of liver dysfunction are easy to dismiss.

Supporting your liver’s health is essential for optimizing these processes and ensuring your body functions at its best.

With fatty liver on the rise, and a whopping 51–76% of individuals with obesity and type 2 diabetes also suffering from fatty liver, it’s something you don’t want to wait to take action on. (3) A proactive approach is definitely the way to go here.

Metabolic-Associated Fatty Liver Disease Or MAFLD (Formerly NAFLD)

The prevalence of fatty liver disease has risen sharply, from 16% in 1988 to 37% in 2018 (yes, that’s a 131% increase, and the number is likely much higher now, after the toll the pandemic took on our collective metabolic health). (4)

But still, many people are under the mistaken impression that only heavy drinkers or alcoholics have to worry about their liver health.

They couldn’t be more wrong.

This growing epidemic of fatty liver disease is caused not just by alcohol use but also by metabolic dysfunction, obesity, type 2 diabetes, and overall poor dietary habits.

Both alcoholic and non-alcoholic fatty liver diseases are ultimately driven by metabolic dysfunction.

You are possibly at risk for developing liver disease if you have:

Obesity
Diabetes
Insulin resistance
Excess visceral fat
High cholesterol
High triglycerides
High blood pressure
Elevated liver enzymes
Waist circumference over 35” for women or 40” for men

Plus, lifestyle choices, including a diet high in ultra-processed foods, high-fructose corn syrup, or the overuse of medications like non-steroidal anti-inflammatories (NSAID), strain the liver.

Also, certain genetic predispositions may heighten risk, especially in Hispanic, Asian, and Eastern Indian populations. (4)

What’s more, MASLD isn’t limited to those who are overweight. Lean individuals with poor diets and lifestyle habits develop fatty liver too. Some evidence suggests that thin people with MASLD are more likely to die from it. (5)

My 7-Step Liver Health Formula

Supporting your liver doesn’t have to be complicated — small, consistent changes to your daily habits can make a big difference. Here are my top 7 lifestyle strategies for naturally enhancing liver health:

1. Strength Training

Strength training is particularly effective for improving insulin sensitivity, glucose metabolism, and reducing fat accumulation in the liver. Strength training helps reduce visceral fat and intramuscular fat, which are risk factors for non-alcoholic fatty liver disease.

Studies have shown that consistent strength training decreases liver fat, even when weight loss isn’t achieved. (7) So, if you don’t see results on the scale immediately, it doesn’t mean that your strength training isn’t working for your benefit. Keep going!

Building muscle is the single most effective thing you can do to improve your metabolic health as you age. Strength training reduces inflammation, enhances lipid metabolism, regulates hormones, and unleashes antioxidants in the body. It’s a powerful tool in so many ways, and it is a non-negotiable activity.

To optimize liver health through strength training:

Frequency: Aim for at least 2–3 sessions per week.
Intensity: Incorporate moderate to high-intensity resistance exercises.
Variety: Focus on compound movements (e.g., squats, deadlifts) that engage multiple muscle groups.
Consistency: Maintain regular training to see sustained benefits.

While strength training is beneficial, it works best when combined with a balanced diet, adequate hydration, and other healthy lifestyle practices. If you have an existing liver condition, please be sure to consult a healthcare provider before starting any exercise program.

To learn how to get started with resistance training, be sure to check out my Strength Corner online course. It’s a comprehensive guide to training at home, without the need for any fancy equipment or a gym membership.

2. Regular Exercise

For best results, combine resistance exercises with aerobic activities for optimal metabolic and liver health.

Physical activity improves blood flow to the liver and promotes better overall metabolic health. Exercise also helps manage weight, which reduces fat accumulation in the liver.

Start by walking after meals for 10-15 minutes, it really can and does make a difference in your insulin sensitivity and digestion.

3. Reduce Processed Carbohydrates And Sugars

A diet high in processed carbohydrates and high-fructose corn syrup can lead to fat accumulation in the liver, increasing the risk of non-alcoholic fatty liver disease (NAFLD). Opt for whole, unprocessed foods and limit added sugars to support liver and metabolic health.

4. Limit Alcohol And Toxins

Excessive alcohol consumption is a leading cause of liver stress, as the liver prioritizes breaking down alcohol over its other jobs. Limiting or avoiding alcohol, along with reducing exposure to processed foods, artificial sweeteners, and environmental toxins, can significantly ease the liver’s workload.

Medications, particularly over-the-counter painkillers like acetaminophen (aka Tylenol), can also strain the liver when overused. Acetaminophen depletes glutathione which is our main intracellular detoxification antioxidant, setting your liver up for further strain.

Be mindful of medication dosages and consult your doctor if you’re taking multiple prescriptions to ensure they’re safe for your liver.

5. Manage Stress Levels

Chronic stress can increase inflammation and cortisol levels, which impact liver function over time. Incorporate relaxation techniques such as meditation, yoga, or deep breathing to reduce stress and support overall liver health.

Here are six ways to chill out, naturally.

6. Incorporate Liver-Supportive Nutrients

Certain nutrients support detoxification and liver health, including some of these common liver health formula ingredients:

Milk Thistle (Silymarin)

Milk thistle is one of the most well-researched liver-support ingredients. (7) It contains silymarin, a compound known for its antioxidant and anti-inflammatory properties.

Silymarin helps protect liver cells from damage, supports their regeneration, and combats oxidative stress caused by toxins, alcohol, and processed foods.

Curcumin

Curcumin, the active compound in turmeric, is a powerful anti-inflammatory and antioxidant. It has been shown to reduce liver inflammation and oxidative stress, which are common in conditions like fatty liver disease. (8)

Curcumin also stimulates bile production, aiding in digestion and the efficient removal of toxins.

N-Acetylcysteine (NAC)

NAC is a precursor to glutathione, one of the body’s most potent antioxidants.

Glutathione is essential for detoxification, and NAC could help replenish its levels, particularly in individuals exposed to environmental toxins or medications.

Studies indicate NAC is a powerful liver supporter, bolstering liver function and even supporting liver transplant patients. (9,10)

Calcium D-Glucarate

This compound is critical for aiding the liver’s detoxification pathways, particularly the removal of excess hormones like estrogen.

Calcium D-glucarate works by supporting glucuronidation, a process that neutralizes toxins and prepares them for excretion. (11) It’s especially beneficial for women looking to balance hormones during menopause or manage symptoms of estrogen dominance.

For those seeking to support their liver health, incorporating a supplement with ingredients that aid in detoxification and metabolic processes may be beneficial. For example, my popular Liver Love supplement.contains components designed to support liver function.

If you’ve been looking for a supplement for liver health, look no further than Liver Love.

7. Monitor For Early Warning Signs

Remember when I said earlier that liver disease often develops subtly?

Well, there are a few things you can do to keep an eye on your metabolic health markers, including monitoring your blood pressure and measuring your waist circumference regularly.

I outline the entire process for you in the FREE guide.

Download it, go through the steps, and then print it out and take it to your doctor! It may just save your life.

Why Liver Health Is Crucial In Menopause

In peri/menopause, we talk a lot about the impact of waning levels of estrogen. But progesterone is the first to fall. Estrogen levels fall in an erratic way, which means sometimes, your estrogen levels will be higher than your progesterone levels.

This is what we refer to as relative estrogen dominance. It’s more of a functional, transient state during parts of your cycle. And it’s not always because of estrogen excess. You can have dropping estrogen and still be dealing with symptoms of estrogen dominance because your estrogen is high in relationship to your progesterone.

And it’s where all of those uncomfortable menopause symptoms often crop up. Symptoms like hot flashes, weight gain, mood swings, and fatigue.

The liver plays a critical role in metabolizing hormones, particularly estrogen. So if your liver health is compromised in any way, it makes menopause that much more difficult.

Bringing in some extra liver support during this time is often crucial to reducing estrogen dominance and the complications it brings to your life. This is my favorite way to do that.

My Liver Health Formula

Your liver is one of the most hardworking organs in your body. It’s essential for detoxification, metabolism, and hormone regulation. By prioritizing your liver, you can improve digestion, boost energy, and even achieve better hormonal balance, particularly during menopause.

In summary:

Fatty liver disease is a silent epidemic with serious health consequences.
Early detection and proactive lifestyle changes, including diet and strength training, are crucial for prevention and possibly even reversal (if caught early).
Don’t be afraid to add in a high-quality liver support formula, like my Liver Love.
Stay on top of your metabolic markers, and work with knowledgeable healthcare providers to develop a personalized plan for addressing metabolic dysfunction. Download the free guide to assessing your metabolic health here.

Disclaimer:
The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.

This blog/podcast may contain affiliate links, meaning Dr. Moore may earn a small commission if purchases are made through these links, at no additional cost to the consumer. Links to Dr. Moore’s courses and supplements are provided for informational purposes only and are not a substitute for personalized medical advice. Statements about supplements and products have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent disease. Individual results may vary.

Use of this content does not establish a doctor-patient relationship with Dr. Tyna Moore. Readers and listeners are advised to consult a licensed healthcare professional for personalized medical guidance.

References

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