March 02, 2026

Fatty Liver: What It Is, Why It Matters & 5 Steps to Improve It Feb 4

28 minutes

Fatty liver affects 1 in 4 people worldwide, yet most don't know they have it. In this episode, we break down what fatty liver is, why it's connected to energy, blood sugar, inflammation, and long-term health, and walk through 5 science-backed steps to start improving it — from cutting processed foods and fasting to targeted supplements, gut repair, and the labs you need to track your progress.

FEATURED PRODUCT

Liver Boost by MSW Nutrition combines 15+ liver-supporting ingredients — including NAC, milk thistle, alpha-lipoic acid, turmeric, green tea extract, DIM, broccoli extract, and resveratrol — designed to nourish and support liver function while you work on the dietary and lifestyle changes discussed in this episode. When fatty liver means your liver is malnourished and overloaded, Liver Boost delivers the targeted nutrients research shows can help reduce oxidative stress, support detoxification, and promote the liver's natural regenerative capacity.

👉 Get Liver Boost here: https://mswnutrition.com/products/liver-boost

JOIN THE SCHOOL

If you're dealing with fatty liver and feeling stuck — your doctor told you to "change your diet" but gave you nothing else — the School of Doza was built for exactly this. Inside the community, you'll find people doing the same work: cutting processed foods, learning to fast, figuring out which supplements and labs actually matter. Every Wednesday, the live Ask Me Anything sessions work like group consults where you can bring your specific labs, your questions about fatty liver markers like GGT or homocysteine, and get real direction. Right now, your first 7 days are completely free.

👉 Start your free trial: https://community.schoolofdoza.com/c/start-here

5 KEY TAKEAWAYS

Fatty liver is reversible — The liver is the only organ that can fully regenerate itself when given proper support, making fatty liver one of the most actionable metabolic conditions to address through lifestyle changes.

Processed foods are the primary driver — Ultra-processed foods, especially those containing high fructose corn syrup, processed oils, and refined carbohydrates, are directly associated with increased risk of non-alcoholic fatty liver disease (NAFLD).

Fasting targets the root mechanism — Insulin resistance is a key driver of fat accumulation in the liver, and time-restricted feeding and alternate-day fasting have shown promising results in addressing insulin resistance, reducing central adiposity, and lowering systemic inflammation.

Your gut and liver are deeply connected — Excessive fructose and processed carbohydrates can contribute to increased intestinal permeability (leaky gut), allowing endotoxins to reach the liver and worsen fatty liver progression.

You need specific labs to track progress — Standard bloodwork often misses critical fatty liver markers. AST, ALT, GGT, homocysteine, hsCRP, and fasting insulin, combined with imaging like ultrasound or FibroScan, give you the full picture and let you measure real improvement.

TIMESTAMPS

00:00 START – Welcome and introduction to fatty liver

03:35 – Why fatty liver matters: connections to diabetes, heart disease, and dementia

04:22 – The liver's unique ability to regenerate

06:04 – Step 1: Cut out processed ingredients and ultra-processed foods

10:18 – How high fructose corn syrup leads to fat deposits in the liver

11:45 – Step 2: Fasting to give your liver a chance to recover

14:30 – Time-restricted feeding, alternate-day fasting, and exercise

16:00 – Step 3: Supplements for fatty liver support

16:47 – NAC (N-Acetyl Cysteine) and its role in liver recovery

18:30 – Milk thistle, alpha-lipoic acid, turmeric, green tea, DIM, and resveratrol

20:45 – MTHFR, folate deficiency, and genetic risk for fatty liver

22:30 – Step 4: Fix your gut — leaky gut and the gut-liver axis

25:00 – Step 5: Recheck your labs and imaging

26:30 – Key labs: AST, ALT, GGT, homocysteine, hsCRP, and fasting insulin

29:30 – Recap of all 5 steps and final recommendations

RESOURCES

"The liver is a unique organ with a remarkable capacity for repair and regeneration" — https://www.nature.com/articles/s41392-024-02104-8

"High UPF consumption is associated with an increased risk of NAFLD" — https://pmc.ncbi.nlm.nih.gov/articles/PMC12289574/

"Time-restricted feeding and alternate-day fasting appear particularly promising in addressing NAFLD" — https://pmc.ncbi.nlm.nih.gov/articles/PMC12168860/

CONNECT

🔗 Connect with Nurse Doza:

JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here

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LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/

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