Understanding and Reversing Fatty Liver Disease

Today, we're delving into a crucial health topic that affects a staggering number of people worldwide: fatty liver disease. It's important to note that many individuals with this condition may not even know it. Left unaddressed, fatty liver can lead to serious complications like liver scarring or even death. But here's the good news—understanding the root causes and making informed changes can reverse this condition and reclaim your health. Let's break it down in simple terms and explore actionable steps to support your liver.

What Is Fatty Liver Disease?

Fatty liver disease occurs when too much fat builds up in your liver cells. It's a silent condition for many, meaning you might not feel symptoms until it progresses. There are two main types:

Non-Alcoholic Fatty Liver Disease (NAFLD): This is the most common form today, driven by diet and lifestyle factors—not alcohol.

Alcoholic Fatty Liver Disease: Caused by excessive alcohol consumption, which is less common but still significant.

While alcohol was historically the main culprit, "today, probably 99% or more of all fatty liver in the world is not caused by alcohol, but rather by sugar." This shift highlights how modern diets, particularly those high in sugar, overwhelm our livers.

If fatty liver progresses, it can lead to non-alcoholic steatohepatitis (NASH), which involves inflammation and liver cell damage. Over time, this can cause cirrhosis or scarring, which is much harder to reverse. The good news? Most people are still in the earlier, reversible stages of fatty liver, and small changes can make a big difference.

Why Common Advice Falls Short

You might have heard advice like "eat superfoods" or "take supplements" to fix fatty liver. While certain foods and herbs (like garlic, turmeric, or milk thistle) can offer minor benefits, we warn against starting them. It is like an approach to fighting a fire with a water hose while someone pours gasoline nearby—it's ineffective unless you address the root cause first.

"Most of the results will come from stopping the cause." Instead of asking, "What can I take for this?" we should ask, "What caused this problem?" This mindset shift is crucial for lasting change.

Understanding the root causes of Fatty Liver

Let's explore the main drivers of fatty liver, as outlined in the article:

1. Insulin Resistance and Metabolic Syndrome

Insulin resistance as a key factor in most fatty liver cases. Insulin, a hormone that helps store nutrients, becomes less effective when levels stay high for too long, often due to a diet high in sugar and refined carbs. This creates a "state of congestion," where the body stores too much fat, including in the liver.

Metabolic syndrome includes conditions like:

High blood pressure

High triglycerides

Large waist circumference

Insulin resistance or type 2 diabetes

"Everyone agrees it's about metabolic syndrome and insulin resistance, this congestive state." However, it challenges the idea that high cholesterol or saturated fats are inherently evil, explaining that the type and health of cholesterol particles matter more than total levels.

2. Dietary Culprits

The foods we eat play a massive role in fatty liver. The article highlights:

Sugar and High Fructose Corn Syrup: Sugar is found in many processed foods and beverages. Unlike glucose (found in bread), which every cell can process, the liver can only metabolize fructose (a sugar component). This overloads the liver, turning excess fructose into fat. The article states, "Sugar is a toxin to the liver," and it's a bigger problem than alcohol for most people today.

Vegetable Oils (Seed Oils): Oils like canola, soybean, corn, and sunflower are highly processed using heat, pressure, and sometimes chemicals. This makes them "very oxidized, very damaged, very toxic," contributing to inflammation. They're also high in omega-6 fats, which can promote inflammation when out of balance with omega-3s.

Alcohol: While less common, alcohol is undeniably toxic to the liver, especially in large amounts.

Toxins: Medications, pesticides, and heavy metals can burden the liver, especially if it's already overwhelmed.

Food Sensitivities: Common allergens like wheat, dairy, corn, and soy can cause inflammation in sensitive individuals, indirectly stressing the liver.

3. Stress

Stress isn't just mental—it physically impacts your liver. Stress activates your sympathetic nervous system (your "fight or flight" response), reducing blood flow to vital organs like the liver. This limits the liver's access to nutrients and resources needed for repair. "Anytime you're stressed, it's basically like you're shutting off the faucet, the supply line to your vital organs and liver."

Why Standard Treatments Miss the Mark

Standard medical treatments for fatty liver, which include:

Avoiding Alcohol: A good step, but it doesn't address sugar, which affects far more people.

Losing Weight is helpful but does not address the root cause—weight gain is often a symptom of insulin resistance, not the driver.

Medications for Diabetes: These often focus on lowering blood sugar with insulin or similar drugs, which can worsen insulin resistance and fatty liver over time.

Vitamin E or Thiazolidinediones may offer minor benefits but don't address the cause. Thiazolidinediones can even cause weight gain, counteracting other efforts.

We would argue, "Why don't we just eat fewer things that stimulate insulin?" This approach—focusing on diet and lifestyle—offers a more direct path to healing.

How Reversible Is Fatty Liver?

The good news is that fatty liver is highly reversible, especially in its early stages. There are four stages:

Normal Liver: Healthy, no fat buildup.

Fatty Liver (NAFLD): Fat accumulates in liver cells but isn't yet causing significant damage. This stage is fully reversible.

NASH (Non-Alcoholic Steatohepatitis): Inflammation and cell damage occur, but it's still potentially reversible with effort.

Cirrhosis: Scarring develops, making reversal unlikely.

Most people are in the fatty liver stage, which "is just as reversible as insulin resistance." The key is to stop the harmful inputs (like sugar, alcohol, and toxins) and support the liver with the right resources.

Action Steps to Reverse Fatty Liver

Based on our metabolic health insights, here's how you can take control of your liver health. These steps focus on stopping the causes, reducing inflammation, and providing resources for healing.

1. Cut Out the Offenders

Eliminate Sugar and High-Fructose Corn Syrup: Avoid sugary drinks, candies, and processed foods with added sugars. Check labels for high fructose corn syrup, a common sweetener in sodas and snacks. The article emphasizes, "Sugar turns into fat, but also… sugar is a toxin to the liver."

Limit Alcohol: If you drink, reduce or eliminate alcohol to give your liver a break.

Avoid Vegetable Oils: Replace canola, soybean, corn, and sunflower oils with healthier fats like olive oil, avocado oil, or coconut oil. These natural fats are less inflammatory and easier for your body to process.

Minimize Toxins: Reduce pesticide exposure (choose organic produce when possible), heavy metals, and unnecessary medications. Consult your doctor before stopping any prescribed drugs.

2. Eat Liver-Supportive Foods

Focus on Whole Foods: Build your diet around animal proteins (like beef, chicken, pork, and eggs) and vegetables, especially cruciferous greens (broccoli, cauliflower, kale, Brussels sprouts). These provide essential nutrients without overloading the liver.

Include Choline-Rich Foods: Choline helps the liver break down fat. Good sources include eggs, liver, and dairy. The article notes, "If the body needs to burn through that fat, it will need lots of choline."

Healthy Fats: Don’t avoid saturated fats from natural sources like meat, eggs, and dairy—these are actually very healthy for your body! Challenge outdated advice, "The things high in saturated fats that we're told not to eat" are rich in liver-supportive nutrients.

Avoid Common Allergens (If Sensitive): If you suspect food sensitivities, try eliminating wheat, dairy, corn, or soy for a few weeks and monitor your feelings.

3. Support Bile Flow

Eat Enough Fat: Bile helps the liver eliminate toxins, but it's only released when you eat fat. A low-fat diet can cause toxins to back up, so include healthy fat.

Stay Hydrated: Proper hydration supports detoxification and bile production.

4. Manage Stress

Practice Relaxation Techniques: Meditation, deep breathing, yoga, or a daily walk can help balance your nervous system. The article explains, "Relaxation and meditation and exercise… will help your body balance" the sympathetic (Stress) and parasympathetic (repair) responses.

Prioritize Sleep: Adequate rest reduces Stress and supports overall healing.

5. Monitor Your Progress

Get Blood Work: Ask your doctor to check liver enzymes like ALT and AST. Elevated levels may indicate inflammation (NASH), while normal levels suggest you're still in the reversible fatty liver stage.

Track Symptoms: Look for improvements in energy, digestion, or abdominal discomfort as signs your liver is healing.

Important Stipulations

Before making significant dietary or lifestyle changes, consider these precautions:

Consult a Healthcare Professional: If you have existing health conditions (like diabetes, heart disease, or liver issues) or take medications, speak with your doctor or a dietitian. Sudden fat or carb intake changes can affect blood sugar, medications, or other conditions.

Start Gradually: If your diet is high in sugar or processed foods, reduce them incrementally to avoid withdrawal symptoms or digestive upset.

Listen to Your Body: If you feel worse after eliminating certain foods (like dairy or wheat), reintroduce them slowly and consult a professional to rule out deficiencies or sensitivities.

Avoid Extreme Diets Without Guidance: Don't jump into very low-carb or high-fat diets (like keto) without understanding your needs. These can benefit some people but may stress others if not done correctly.

Why This Matters for You

Fatty liver isn't just a liver problem—it's a sign of a broader metabolic imbalance. Addressing it protects your liver and reduces your risk of diabetes, heart disease, and other chronic conditions tied to insulin resistance. The article's core message is empowering: "The body can fix this. An imbalance created it, and we don't need to treat it. We need to reverse the imbalance."

You don't need magic potions or superfoods—just a clear understanding of what's harming your liver and what needs healing. By focusing on whole foods, reducing sugar and toxins, and managing Stress, you can naturally take charge of your health and reverse fatty liver.

Final Thoughts

Fatty liver disease is a widespread but often silent condition, primarily driven by modern diets and lifestyles. The good news is that it's reversible in its early stages, and you have the power to make a difference through informed choices. Stop the causes (like sugar, alcohol, and vegetable oils), provide your liver with the right resources (like choline and healthy fats), and give your body the space to heal by managing Stress.

If you're ready to take action, start small: swap sugary drinks for water, cook with olive oil instead of canola, and take a 10-minute walk daily to unwind. Over time, these changes can transform your liver health and overall well-being. You're not just treating a symptom—you're addressing the root cause and building a foundation for lifelong health.

For more information, you can view Dr. Stan Ekberg's Youtube Video, #1 Absolute Best FATTY LIVER DETOX.

We hope this newsletter empowers you to take control of your health! Stay tuned for more insights on how your body works and how to support it naturally. Here's to becoming an actual Health Champion!

Stay Well,

Marc

P.S. Don't hesitate to reach out if you’re curious about how these insights apply to your situation. I’m here to support you on your journey to optimal health. For personalized guidance, consider joining my Coaching Program for only $4.95 monthly at https://optimalhumandiet.com.

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