The health of your entire body is connected to the health of your liver.
There’s a silent epidemic affecting 25 percent of the US adult population – Non-Alcoholic Fatty Liver Disease (NAFLD). Our high carb diets and sedentary lifestyles are causing inflammatory fats to accumulate in the liver, affecting our overall health. Even though there are typically no symptoms with this disease, the health of almost every organ in your body is tied to the health of your liver. This stealthy disease is increasing your risk of cardiovascular disease, liver cancer, and so much more. Healthy lifestyle changes are essential for going from a fatty liver to skinny liver.
What is Fatty Liver?
Fatty liver is defined as a liver with more than 10 percent of its weight coming from fat. You are at risk for NAFLD if you are overweight or obese, have diabetes, high cholesterol or triglycerides; had a rapid weight loss, make poor dietary choices, or have a family member with the disease. This disease isn’t entirely understood, but we know if you eat too many carbohydrates and exercise too little, fat will build up in your liver.
Insulin resistance plays a part, by causing fatty acids to be released from fat cells and increasing blood sugar. These fatty acids and excess sugar are shuttled to the liver where they are turned into fat and stored to save the body from their harmful effects. High fructose corn syrup is especially harmful because it bypasses the body’s normal sugar metabolism and is stored as fat. Consuming high fructose corn syrup by itself will lead to weight gain, insulin resistance, metabolic syndrome, and fatty liver.
6 Steps to a Skinny Liver
The good news is you can turn all this around with simple, effective changes that burn fat in the liver. Obesity in the liver responds to many of the same lifestyle interventions that an obese body does. Here are 6 easy steps you can take for a naturally healthy liver:
1. Exercise Regularly
According to the 2017 European Congress on Obesity, daily exercise by itself reduces fat in the liver. A sedentary lifestyle makes you less sensitive to insulin; sitting for just 2 hours after a meal can raise blood sugar and impair insulin sensitivity. Every little bit helps – even very small amounts of daily physical activity were shown to diminish fat in the liver, so just get started moving and know that your efforts are improving your liver health, no matter how small.
2. Eliminate Fructose From Your Diet
Whether it’s from fruit juices, whole fruits, or foods and drinks with high fructose corn syrup, fructose has been clearly shown to cause fatty liver, using the same mechanism as alcohol to induce the damage. Everyone has heard how alcohol damages the liver, now it’s time to spread the word that fructose damages the liver the same way. Limit your fructose consumption to 25 grams or less a day to protect your liver. To do this, you need to become a label reader because even lunch meat, sausages, and packaged seasoning mixes contain high fructose corn syrup; it’s not just sodas anymore.
Replace high fructose choices with pure water, leafy green vegetables, and roasted dandelion root tea. It’s important to stay away from artificial sweeteners, because using them as a substitute for fructose is trading one health problem for another. Artificial sweeteners have been shown to have toxic effects on the brain and pancreas, and harm the health-protective microbiome in the gut.
3. Choose Your Fats Wisely
Once fat starts building up in the liver, these fat cells begin to secrete chemicals that trigger inflammation and cause oxidative stress. If poor lifestyle choices continue, hormone imbalances and liver damage are the result. If we consume inflammatory fats in the diet, like processed vegetable oils (soy, canola, corn) and saturated fats from animals raised in confined feedlots (CAFOs), these fats will contribute to this vicious cycle and our liver health will decline.
The anti-inflammatory fats found in fatty fish – EPA and DHA – are essential for turning this process around. Unfortunately, many of our waters have become so contaminated it’s hard to know which fish are safe to eat anymore. A good quality fish oil supplement is your safest choice. Our Super-EPA comes from pristine South Pacific waters and undergoes molecular distillation to remove any trace of contaminants, with purity confirmed by our lab testing.
4. Eat Liver-Healing Foods
High fiber, low carb vegetables like broccoli, cauliflower, brussels sprouts, and leafy greens are some of the healthiest choices you can make for your liver. These foods promote good digestive health and escort the harmful fatty acids out of the body, while nourishing your cells with much-needed minerals and vitamins. A daily handful of nuts, especially walnuts, have been shown to improve liver function tests (LFTs), while avocado and olive oil not only improve LFTs but also help with weight loss.
The best news comes for coffee drinkers. Regular, filtered, unsweetened coffee has been shown in studies to reduce the risk of fibrosis and advanced liver disease, as well as reverse NAFLD itself. Limit your intake to 24 ounces or less per day, and make sure to use a shade grown, high altitude, light to medium roast for the maximum health benefits. Taking our Weight Loss Formula with your morning coffee gives you a synergistic blend of nutrients to fast-track weight loss while promoting liver health.
5. Build Better Bile
The primary job of this “liquid gold” is to break down fats to be digested and eliminated. Bile is also a potent detoxifier and so valuable to your body you will recycle it over and over until it becomes thick and congested. To get bile free-flowing and able to process toxins and fats from the liver, you need 6 main nutrients: choline, which is the must-have nutrient for fatty liver; taurine, to increase bile production and reduce cholesterol in the liver and the blood; beet root, which contains betaine to thin the bile and help with detoxification; pancreatic lipase, the main digestive enzyme used to break down fats; ox bile, to give your bile production an extra boost while your liver is healing; and collinsonia root, an herbal remedy used through the ages to prevent constipation and cleanse the gallbladder, the storehouse for bile. Our Bile Builder was specially formulated to contain all of these nutrients to promote healthy bile flow and optimal fat digestion.
6. Love Your Liver
Fatty liver can be linked to toxicity. As fat starts to accumulate in the liver, so do toxins, which can lead to weight gain, chronic fatigue, digestive problems, headaches, and cardiovascular disease. Supporting the liver’s detoxification pathways and taking the load off are important steps toward a healthy, skinny liver. An effective, old-time remedy is to use castor oil packs. A 4-fold thickness of white wool flannel is soaked in warm castor oil then placed on the right side of the abdomen over the liver, with a hot water bottle on top to keep it warm.
Our Liver-Lovin Formula supports Phase 1 and Phase 2 liver detox pathways to help process and eliminate toxins from the liver. This unique green blend is loaded with antioxidants to energize you, and boosts bile production to help with better fat digestion and absorption.
By increasing your daily exercise, changing your diet to reduce fructose and increase fiber-rich vegetables, and adding in a few nutritional supplements, your liver can go from fatty to skinny and regain its optimal health.