Episode 110 - Liver Health

The liver is an essential organ that plays more than 500 documented roles in maintaining physiological balance. Roughly 4.5 million adults have been diagnosed with liver disease. 

The liver is responsible for metabolic regulation, biochemical detoxification, bile production, hormone clearance, cholesterol management, nutrient storage, and immune modulation. It processes virtually everything we ingest, inhale, absorb, or metabolize. As a result, it is consistently exposed to environmental toxins, pharmaceuticals, metabolic byproducts, and dietary compounds.

From a functional perspective, liver health is central to whole-body function. A compromised liver can contribute to suboptimal hormone metabolism, dysregulated blood sugar, increased inflammation, digestive challenges, and impaired detoxification pathways.

Your liver never stops working for you. While you sleep, while you work, while you face stress or joy or heartbreak—it’s there, filtering your blood, managing your energy, balancing your hormones, and clearing away what no longer serves you. It is literally designed to transform the burdens your body encounters into something your body can safely release.

When your liver thrives, you thrive.

Your mind feels clearer.

Your hormones feel steadier.

Your energy feels brighter.

Your whole body feels like it can finally exhale.

What Damages the Liver 1. Excessive Alcohol

Alcohol is one of the most well-known liver stressors. 44.5% (43,004 deaths) of liver disease deaths in 2023 involved alcohol.

It directly damages liver cells and forces the organ to work harder to process and neutralize it, leading to inflammation. Over time, it leads to alcoholic fatty liver, alcoholic hepatitis, and alcoholic liver cirrhosis. Even moderate use can affect liver function and impact individuals differently, depending on genetics, hormones, diet, and metabolic health, especially in women, who metabolize alcohol differently.

2. High Sugar + Ultra-Processed Foods

Foods high in fructose, refined carbs, and industrial oils drive fat accumulation inside the liver. This is the root of nonalcoholic fatty liver disease, which now affects nearly one in three adults—even people who don’t drink.   It is estimated that 80-100 million adults have fatty liver disease, often undiagnosed.

3. Medication Overload

The liver processes almost every drug we take. Overuse of acetaminophen, statins, antibiotics, and certain antidepressants can overwhelm detoxification pathways and damage liver cells.

4. Environmental Toxins

Pesticides, plastics, synthetic fragrances, heavy metals, and household chemicals all add to the liver’s workload. Every day, your liver filters chemicals from the air you breathe, the products you use, and the food you eat.

5. Chronic Stress

Stress is not just emotional—it’s biochemical. Chronic cortisol production slows detox, increases inflammation, and interferes with hormone clearance, especially estrogen.

6. Poor Gut Health

Because the gut and liver communicate through the portal vein, gut imbalance creates a heavier toxic load. Constipation, dysbiosis, and leaky gut all force the liver to work twice as hard.

7. Metabolic Syndrome + Obesity

Insulin resistance is a major driver of liver fat buildup, inflammation, and progression to more serious conditions like NASH.

8. Sleep Deprivation

Deep sleep is when your liver performs critical housekeeping. Without adequate rest, detox slows, and inflammation increases.

How to Protect the Liver

The good news? The liver is the only organ in the body that can regenerate itself. Even if it’s overworked or sluggish, small, intentional changes can create a major transformation.

Here’s how to support and protect it:

1. Nourish With Whole Foods

Prioritize:

• Cruciferous vegetables (broccoli, cabbage, Brussels sprouts)
  
  
• Leafy greens
  
  
• High-quality proteins
  
  
• Healthy fats
  
  
• Foods rich in antioxidants (berries, turmeric, beets)

2. Hydrate Like It Matters

Water supports bile flow—your liver’s method for eliminating toxins. Aim to sip steadily throughout the day.

3. Reduce Alcohol + Liquid Sugar

Cutting down even slightly gives your liver immediate relief. Sugary drinks—sodas, sweetened coffees, energy drinks—are major drivers of liver fat.

4. Support the Gut

A healthy gut reduces the toxic load that flows into the liver.
Think: probiotics, fiber, fermented foods, and regular elimination.

5. Move Your Body Daily

Movement increases circulation and insulin sensitivity, which reduces fat accumulation in the liver.

6. Prioritize Sleep

Deep sleep is detox time. Aim for 7–9 hours and support a healthy circadian rhythm.

7. Reduce Environmental Toxins

Simple swaps make a big difference:

• Glass instead of plastic
  
  
• Natural cleaning products
  
  
• Unscented or low-tox personal care items
  
  
• Organic when possible

Your liver feels every choice you make.

8. Manage Stress

Stress is a major liver burden.
Try:

• Prayer
  
  
• Breathwork
  
  
• Meditation
  
  
• Journaling
  
  
• Walking outside

9. Consider Functional Testing

Tests like liver panels, the GI-MAP, DUTCH testing, or toxin panels can reveal underlying imbalances and guide a personalized approach.

Function Health Bloodwork

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For more information about the hosts, please visit their websites and follow them on social media:

Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach

https://www.triumphantwomancoaching.com/

FB - https://www.facebook.com/glenda.shepard1

Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach

https://www.thewellnessfactor.coach/

IG - https://www.instagram.com/RobinRMcCoy

FB - https://www.facebook.com/robin.mccoy1

Produced by KB Podcasts

Music from https://app.soundstripe.com/