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Practical Implementation • October 10, 2025

How to Heal Your Liver (and Why It Matters for Metabolism)

How to Heal Your Liver (and Why It Matters for Metabolism)

TL;DR

Your liver converts T4 to T3 (active thyroid hormone), clears excess estrogen, stores glycogen, and detoxifies compounds. PUFAs and alcohol damage liver function. Fatty liver impairs metabolism even when labs look "normal." Heal liver by eliminating PUFAs, limiting alcohol, eating adequate protein, and supporting with glycine-rich foods (bone broth, gelatin). Liver recovers within 3-6 months.

You're tired.

Gaining weight. Hormones are off. Thyroid medication isn't working.

Your liver enzymes are "normal." Doctor says liver is fine.

But your liver is struggling. Fatty liver. Can't convert T4 to T3. Can't clear estrogen.

Liver function matters more than liver enzymes.

Your liver is like an air filter. Still works when 50% clogged. But not well. Eventually breaks down completely.

What Your Liver Does for Metabolism

Primary metabolic functions:

1. T4-to-T3 Conversion

60% of T4-to-T3 conversion happens in liver.

If liver is damaged:

Heal liver, thyroid function improves.

2. Hormone Clearance

Liver metabolizes:

Damaged liver = hormones accumulate.

Estrogen dominance. Heavy periods. PMS. Weight gain.

3. Glycogen Storage

Liver stores glucose as glycogen.

Released when:

Damaged liver:

4. Detoxification

Liver neutralizes:

Overloaded liver:

5. Bile Production

Bile emulsifies fats for digestion.

Poor bile production:

What Damages the Liver

1. PUFAs

Primary cause of fatty liver.

Mechanism:

Non-alcoholic fatty liver disease (NAFLD): Affects 25-30% of US adults. Primary cause: seed oils, not sugar.

2. Alcohol

Even moderate drinking damages liver.

2-3 drinks daily: Fatty liver within months. Impairs T4-to-T3 conversion. Depletes nutrients.

3. Fructose (in excess)

Fructose is metabolized in liver.

Small amounts (fruit): fine.

Large amounts (soda, juice): Overwhelms liver. Converts to fat. Combined with PUFAs, accelerates fatty liver.

4. Medications

Common liver-damaging drugs:

  • Acetaminophen (Tylenol)
  • Statins
  • NSAIDs (ibuprofen, naproxen)
  • Some antibiotics

Use sparingly. Chronic use impairs liver function.

5. Environmental Toxins

Pesticides, plastics (BPA), fragrances: Liver must detoxify. Chronic exposure overwhelms detox pathways.

Fatty Liver: The Hidden Epidemic

Non-alcoholic fatty liver disease (NAFLD):

Stages:

1. Simple fatty liver (steatosis):

  • Fat accumulates in liver
  • No inflammation yet
  • Reversible

2. Non-alcoholic steatohepatitis (NASH):

3. Fibrosis:

4. Cirrhosis:

  • Extensive scarring
  • Permanent damage
  • Irreversible

Most people have stage 1-2 and don't know it.

Normal liver enzymes don't rule out fatty liver. Ultrasound or FibroScan needed for diagnosis.

Signs Your Liver Is Struggling

Common symptoms:

Lab markers:

Liver enzymes (ALT, AST):

  • Normal doesn't mean liver is healthy
  • Elevated = liver damage already present

GGT (gamma-glutamyl transferase):

  • More sensitive marker
  • Elevated before ALT/AST rise
  • Ideal: under 30 U/L

Fasting insulin:

Get comprehensive labs, not just basic liver panel.

How to Heal Your Liver

Eliminate All PUFAs

Primary intervention.

Stop eating seed oils. Liver begins healing within weeks.

Within 3-6 months: Fat clears from liver. Function improves. T4-to-T3 conversion normalizes.

Limit or Eliminate Alcohol

For 3-6 months while healing.

Even moderate drinking impairs recovery. After liver heals, occasional drinking (1-2x/week) probably okay.

Adequate Protein

1.2-1.6g per kg body weight.

Protein provides:

Best sources:

Glycine-Rich Foods

Glycine supports liver detoxification.

Best sources:

Glycine helps clear oxidized PUFAs.

Accelerates liver recovery.

Support Thyroid

Healthy thyroid supports liver.

Low thyroid slows liver function:

Fix thyroid and liver simultaneously.

Adequate Carbs

150-200g daily.

Very low-carb can impair liver function:

Carbs support liver glycogen and thyroid.

Cruciferous Vegetables

Support estrogen metabolism in liver.

Best choices:

  • Broccoli, cauliflower
  • Brussels sprouts
  • Cabbage, kale

3-5 servings per week.

Helps clear excess estrogen. Reduces estrogen dominance.

Coffee

Coffee supports liver health.

Research shows:

1-2 cups daily, before noon.

Reduce Toxin Exposure

Minimize:

  • Plastic containers (use glass)
  • Non-stick cookware (use cast iron, stainless steel)
  • Fragrances, air fresheners
  • Pesticides (buy organic for dirty dozen)

Less toxin exposure = less liver burden.

Timeline for Liver Recovery

Week 2-4:

Month 2-3:

Month 3-6:

Month 6-12:

Liver is resilient. Heals faster than most organs.

What About "Liver Detoxes"?

Juice cleanses, detox teas, liver flushes:

Do they work? No.

Why not:

Real liver detox:

No shortcuts. Just real food and time.

Liver Support Supplements

Most unnecessary if eating well.

Potentially helpful:

Glycine powder:

Vitamin E (tocopherols and tocotrienols):

Milk thistle:

Food first. Supplements are 5% at most.

FAQ

Q: My liver enzymes are normal. Does that mean my liver is healthy? A: Not necessarily. Enzymes don't rise until significant damage. Can have fatty liver with normal enzymes. Request ultrasound or FibroScan if concerned.

Q: How long to heal fatty liver? A: 3-6 months for stage 1-2 fatty liver. Longer if advanced. Eliminate PUFAs and alcohol. Most people see significant improvement within 3 months.

Q: Can I drink alcohol once liver is healed? A: Occasionally, yes (1-2 drinks/week). But daily drinking will damage liver again. Eliminate during healing phase.

Q: Will eliminating PUFAs really heal my liver? A: Yes. PUFAs are primary cause of fatty liver. Eliminate them, liver heals. Confirmed by ultrasound in many people.

This isn't medical advice. Work with your doctor for liver testing and treatment if needed.

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