Liver Love: Reclaim Wellness and Weight Victory

Are you experiencing unexplained fluid retention, frequent illnesses, stubborn weight gain or maybe even brain fog or pain in your body around your liver? These signals could be your body’s way of asking for some liver love. 

I think of the liver as one of the hardest working organs in the human body. It’s a powerhouse organ that performs vital functions like metabolism, detoxification of harmful toxic substances and regulation of insulin levels. It’s constantly working to keep your body in healthy balance with zero conscious effort on our part. It produces bile necessary for fat digestion and plays a role in storing essential nutrients like vitamins and minerals. It truly is an essential organ for overall health and well-being. 

But a compromised liver can lead to various health issues, making it crucial to take care of this unsung hero. In this blog we’ll explore the significance of a healthy liver, the consequences of liver dysfunction and how to support it through a liver-friendly lifestyle.

Let’s face the facts, the liver is indispensable!  And, if your liver isn’t functioning properly, it can lead to various health issues and potentially life-threatening conditions such as: 

• • Accumulation of toxins: The liver plays a key role in detoxifying the body by removing harmful substances. When the liver is impaired, toxins can build up in the bloodstream, affecting various organs and systems in the body.

• • Impaired metabolism: The liver is responsible for processing nutrients, carbohydrates, proteins and fats. When it’s not functioning properly, it can lead to imbalances in blood sugar levels, cholesterol and reduces the effectiveness of essential nutrient absorption.  

• • Fat accumulation: A condition known as fatty liver can occur when excess fat accumulates in the liver cells, potentially leading to inflammation and scarring (also known as cirrhosis).

• • Fluid retention and swelling: A dysfunctional liver may result in fluid accumulation in the abdomen and legs.

• • Weakened immune system: The liver is involved in immune function, and it’s dysfunction can compromise the body’s ability to fight infections and diseases.

• • Fatigue: Persistent fatigue and weakness can result from liver dysfunction, as the liver’s ability to metabolize nutrients and produce energy may be impaired.

• • Jaundice: Liver dysfunction can cause a yellowing of the skin and eyes known as jaundice, which occurs due to the accumulation of bilirubin (a waste product that is unable to be properly eliminated in the body).

• • Reduced blood clotting/bruising: The liver produces clotting factors necessary for blood coagulation. If impaired, it can lead to easy bruising, excessive bleeding and other bleeding disorders. 

• • Itchy skin: Liver issues can cause itching due to the buildup of toxins in the bloodstream.

• • Changes in mental alertness: In severe cases, liver dysfunction can lead to confusion, cognitive impairment and difficulty concentrating.

While all of these consequences of liver dysfunction are serious and require attention, in this post I want to focus on fat accumulation, because I have a few dear friends who are suffering or have suffered from this condition, one even resulting in the worst possible outcome, death at a way too early age of 45!  It’s serious stuff. And while it seems to come out of no where, it really doesn’t. It comes from years of continued yet somewhat unconscious abuse and then one day – it happens.

By abuse, here’s what I mean. I’ll use a couple of my friends as examples. Both of these friends loved to eat. While they didn’t necessarily “overeat” (that I could see anyway), niether of them had the healthiest diet habits. The meals consisted of mostly red meat (high in saturated fat), lots of breads and sugary desserts, and processed, take-out/fast, or what I call “convenience foods.” One friend was overweight, one not. And both indulged in alcoholic beverages regularly (overindulged really). And neither had a regular exercise habit.

One friend went to see his doctor because he had a pain in his belly, near the liver. The other friend went to see her doctor because she just “wasn’t feeling right.” After tests upon tests, both (independently) got diagnosed with a “fatty liver.” 

You might have heard the term “fatty liver disease?” (the technical name for it is: hepatic steatosis). It occurs when excess fat accumulates in liver cells leading to the buildup of triglycerides and other lipids. There are two main types of fatty liver disease (and you can have both at the same time as one of my friends did):

• • Non-alcoholic fatty liver disease: This is the most common type and occurs in people who do not consume significant amounts of alcohol. It is often associated with obesity, insulin resistance, metabolic syndrome and type 2 diabetes. Insulin resistance leads to increased breakdown of fatty acids in fat tissue, which then travel to the liver, where they are stored as triglycerides.

• •  Alcoholic fatty lifer disease: This type is caused by excessive alcohol consumption, which directly affects the liver’s ability to metabolize fats and can lead to fat accumulation. 

The vicious cycle of fat accumulation: When the liver is compromised, it may have difficulty processing fats and exporting them. Additionally liver inflammation can lead to impaired fat metabolism and the retention of fat within the liver cells. This can result in a vicious cycle where liver disfunction leads to fat accumulation, which in turn, further impairs liver function.

As fat accumulates in the liver, it can cause inflammation and damage to liver cells. In some cases, the inflammation can progress to a more severe form, which over time can lead to fibrosis and eventually cirrhosis, where the liver becomes severely scarred and loses its ability to function properly.

A compromised liver can indirectly contribute to fat accumulation throughout the body (not just in the liver) and this can impact various metabolic processes and hormonal regulation. Here’s how it happens:

• • Impaired bile production: The liver produces bile, which is needed for fat digestion. When the liver is compromised, it may produce insufficient bile, leading to difficulty digesting and absorbing dietary fats. This can result in increased fat storage throughout the body.

• • Hormonal imbalances: The liver plays a role in metabolizing hormones, including those involved in fat metabolism and appetite regulation. A compromised liver may lead to imbalances in hormones such as insulin, leptin and ghrelin, which can promote fat storage and increase hunger and food intake.

• • Insulin resistance: Liver dysfunction can contribute to insulin resistance, a condition where cells become less responsive to insulin, leading to elevated blood sugar levels. Insulin resistance is associated with increased fat storage, especially in the abdominal area.

• • Reduced fat metabolism: The liver plays a crucial role in metabolizing fats by breaking them down into energy. When the liver is compromised, fat metabolism can be impaired, leading to higher levels of circulating fats in the bloodstream, which may contribute to fat accumulation in various tissues throughout the body.

• • Inflammation and oxidative stress: Liver dysfunction can lead to systemic inflammation and oxidative stress, which can interfere with the body’s ability to regulate fat metabolism and may promote fat storage.

• • · Altered gut microbiota: The liver plays a role in maintaining gut health by processing toxins and metabolites from the gut. Liver dysfunction can lead to imbalances in gut microbiota, which can influence fat absorption and metabolism.

It’s important to note that the relationship between liver dysfunction and fat accumulation outside of the liver is complex and multifactorial. Often, liver compromise is linked to other metabolic and lifestyle factors such as obesity, insulin resistance and unhealthy dietary habits, which can all contribute to fat accumulation in various parts of the body.  

So how can we take care of our hard working liver before there is a problem? How then do we feed our liver for optimized health and fat reduction? As with all bodily functions, it starts with a healthy diet and lifestyle! Here’s 10 ways to love your liver through a liver-friendly diet and lifestyle:

1. Choose a diet rich in fresh whole foods, such as fruits, vegetables, healthy fats, whole grains and lean proteins, such as legumes, chicken and fish. This means avoiding highly processed foods, sugary snacks, sugar substitutes, refined carbs, red meat, and unhealthy fats.

2. Increase your fiber intake.  You can do this by eating more fiber rich foods, such as fruits, vegetables, legumes and whole grains which can help support liver function and improve digestion. Fiber also aids in regulating blood sugar levels and promoting a feeling of fullness, which is always a plus for weight management. Some people think that eating fiber includes eating bread, but it really doesn’t. As discussed, it means eating fruits and vegetables, legumes and whole grains.

3. Moderate your protein intake and choose lean protein sources such as poultry, fish, tofu, legumes and nuts. In other words, avoid or at least reduce your red meat intake. Protein is essential for various bodily functions and can help maintain muscle mass while supporting liver health. But consuming protein can be accomplished without eating meat esspecially red meat).

4. Sugar’s toll on the liver is real. The consumption of sugary foods and beverages has raised concerns over the health of the liver and its effect on weight. Select foods with NO ADDED SUGAR and be mindful of hidden sugars in processed foods (even foods that aren’t sweet) and beverages. Start reading packaging labels – or better yet, don’t buy or eat packaged foods at all (instead choose fresh, whole foods). This also means staying away from sugar substitutes (please read the on sugar substituted, check our my blog dated 4/2/23, titled “Are artificial sweeteners harmful”).

5. Reducing alcohol consumption or better yet, eliminating alcohol all together can be a great way to give your liver some love. One of the liver’s primary function is to detox harmful substances, such as alcohol, from the bloodstream. Alcohol is metabolized in the liver, and this process converts it to less harmful forms that can be eliminated from the body. But over time, repeated exposure to alcohol and its metabolites can lead to inflammation, oxidative stress, and cellular damage, impairing the liver’s ability to function properly.

6. Staying hydrated by drinking lost of water is a great way to support overall health but is also necessary to maintain proper liver function.

7. Eating healthy fats such as avocados, nuts, seeds, olive oil and fatty fish like salmon can support overall health and may help with fat metabolism.

8. Limiting saturated fats (such as red meat and full fat dairy products, such as cheese) and trans fats (such as those found in boxed, processed and fried foods) is paramount as both of those types of unhealthy fats can contribute to inflammation and liver stress.

9. Pay attention to portion size and avoid overeating to the point of feeling stuffed and uncomfortable! Excess energy that is consumed (calories) that the body doesn’t use are converted to fat and stored in the body for future use. While this served our ancestors well, in modern society where food is abundant, consuming oversized portions is what makes fat. Plain and simple, if energy consumption consistently exceeds energy expenditure, it will lead to weight gain and related health issues. On the other hand, a caloric deficit can lead to weight loss as the body taps into stored fat reserves for energy!

10. And the final point is, physical activity.  Regular exercise can have several positive effects on the liver, promoting better liver health and function. Numerous studies have demonstrated that people who engage in regular physical activity have lower risk of developing liver diseases. 

Here are 5 more benefits of physical activity as it relates to the liver:

1. Regular physical activity helps to burn excess calories and reduces body fat, including fat accumulated in the liver. This can prevent or even reverse conditions such as fatty liver disease.
2. Exercise enhances insulin sensitivity, making it easier for cells to respond to insulin and regulate blood sugar levels. This can help prevent insulin resistance (related to non-alcoholic fatty liver disease).
3. Physical activity improves blood flow throughout the body, including the liver. Better blood circulation ensures the liver receives sufficient oxygen and nutrients supporting it’s function.
4. Exercise has anti-inflammatory effects, which can be beneficial for liver health. Chronic inflammation in the liver can lead to serious conditions such as hepatitis, and cirrhosis, which is why it’s so important to reduce inflammation in the body.
5. Regular exercise also boosts the body’s production of antioxidants, which helps neutralize harmful free radicals and protect liver cells from oxidative stress.
6. Maintaining a healthy weight through exercise can help prevent obesity-related liver diseases.

At this point, you may be asking what foods you can eat to help promote overall liver health and support the liver’s natural detoxification processes. Below you will find a list of some of my favorite liver friendly nutrient rich foods. Of course if you aren’t sure what is best for you, consult with a healthcare professional or dietitian for personalized dietary advice based on your specific health needs.

Here is my “go-to” list of foods to support liver love:

• • Leafy Greens: Spinach, kale and various types of lettuce are rich in antioxidants and chlorophyll, which can aid in liver detoxification.

• • Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that support liver function and detoxification.

• • Berries: Blueberries, strawberries, cranberries, blackberries and raspberries are packed with antioxidants that protect liver cells from oxidative damage.

• • Apples: Contains acids which may support liver health by reducing inflammation and oxidative stress. Remember the old adage, “an apple a day keeps the doctor away” ? Turns out it’s true!

• • Fatty Fish: Such as salmon provide omega-3 fatty acids that reduce inflammation and support liver health.

• • Legumes: Such as lentils, beans, chickpeas

• • Tofu: Contains choline which plays a role in fat metabolism and prevents the accumulation of fat in the liver.

• • Turmeric: Curcumin, a compound in turmeric, has anti-inflammatory and antioxidant properties beneficial for the liver. I juice turmeric root and add to my favorite green juices weekly, but I also cook with it as it has a very earthy flavor and is delicious in many dishes.

• • Avocado: High in healthy fats, avocados aid in fat metabolism and support overall liver function. Like the old adage about eating an apple a day to keep the doctor away, I find the same to be true with avocado. They have so many healing and great benefits and they are delicious!

• • Green Tea: Contains properties that are said to protect against liver damage and support detoxification.

• • Dark Chocolate: While dark chocolate it can taste a little bitter, I go for dark chocolate with 88% or higher (with minimal to no added sugar). Dark chocolate contains resveratrol which is a polyphenol found in various plants (and red grapes). Resveratrol may have anti-inflammatory and antioxidant properties which could contribute to liver health by reducing oxidative stress and inflammation.

• • Garlic: Contains sulfur compounds that aid in liver detoxification.

• • Grapefruit: High in antioxidants and vitamin C, grapefruit supports liver function.

• • Olive Oil: Healthy monounsaturated fats in olive oil support liver health.

• • Ginger: Anti-inflammatory properties in ginger can benefit liver function.

• • Lemon: Lemon water can aid digestion and support liver health.

• • Artichokes: Contain compounds that promote bile production and support liver detoxification.

• • Carrots: Rich in beta-carotene and antioxidants, carrots benefit liver health.

• • Quinoa: Provides plant-based protein and supports liver function.

• • Cabbage: Contains nutrients that aid in liver detoxification.

Given we are all different, below are a few more foods that are good to support your liver, but are not necessarily my favorites. I list them here incase they might be to your liking:

• • Brazil Nuts: Rich in selenium, Brazil nuts support liver health and antioxidant activity.

• • Walnuts: These nuts are a good source of antioxidants and healthy fats, benefiting liver health.

• • Sweet Potatoes: High in antioxidants and fiber, sweet potatoes promote liver health.

• • Beets: Rich in betaine and antioxidants, beets can help promote liver health.

• • Arugula: Rich in antioxidants and chlorophyll, which can aid in liver detoxification

In my research, I found that there are several natural herbs that can also be used to support liver health. Herbs like milk thistle, dandelion, licorice, schisandra, burdock, peppermint and chicory all have traditional uses for liver support. Before taking any herbs to supplement your diet, it’s important consult with a healthcare professional or herbalist before incorporating them into your routine. Individual responses can vary, and herbs may interact with medications or other health conditions. 

Your liver deserves some tender loving care. The liver is an unsung hero, tirelessly working behind the scenes to keep us healthy. Every meal we consume is an opportunity to love our liver, support it’s health and make a positive impact on our weight. Fueling our body with that foods that help our bodies perform optimally vs sluggish or damaging is paramount to our health and longevity. By eliminating unhealthy fats, processed foods, added sugar, sugar substitutes, and alcohol and embracing a wholesome and nutrient-packet diet and performing regular exercise, you’ll experience the transformative power of a well fed liver. Learn to love your liver and it will love you back!

Health issues are serious business and know because my own journey to be my best self began with a health issue (although mine wasn’t a fatty liver). And like my friends, my diagnosis seemed to come out of no where, but in retrospect, that really wasn’t the case. You can head off medical malfunctions at the pass, before they become life threatening through a diet consisting of fresh whole foods and moving your body!

If you are ready to take your health and happiness to a whole new level, I’m here to support you on that journey! You can unleash your full potential and embrace a vibrant, healthy and happy lifestyle. Imagine a life where you’re living with boundless energy, you look and feel great, you’ve left all that excess weight behind you and you are in control of your future! 

The journey to a healthier, happier you is so worth it. I know because I lived it.

I stopped chasing weight loss and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I tell the whole story in my book. Click HERE to learn more.