Episode 84 - Love Your Liver

Today we’re focusing on one of the hardest-working—and most overlooked—organs in your body: your liver.

Yep, your liver. You might not think about it much, but it’s doing a lot behind the scenes every single day to keep you healthy. It’s your built-in detox system, your vitamin warehouse, your metabolic manager, and so much more.

So today, we’re going to dive into:

• What your liver actually does
  
  
• What helps it thrive
  
  
• What hurts it (sometimes without you even realizing)
  
  
• And how you can start showing your liver some love—starting today
  
  

Ready? Let’s get into it.

Why Your Liver Matters

The liver is your largest internal organ, and it’s responsible for over 500 essential functions. I’ll name just a few of the biggest ones:

• Filtering toxins from your blood—whether from food, alcohol, medications, or environmental exposures
  
  
• Producing bile—which helps you digest fats and absorb fat-soluble vitamins like A, D, E, and K
  
  
• Storing nutrients like iron, B12, and glycogen (which your body turns into glucose for energy)
  
  
• Processing medications and breaking down hormones
  
  
• Balancing blood sugar and cholesterol levels
  
  

It’s basically the Swiss Army knife of your body—versatile, vital, and always working overtime. But unlike your heart or lungs, it often doesn’t send loud warning signals when something’s wrong… until it’s really wrong. That’s why preventive care is everything when it comes to liver health.

Daily Habits That Support Liver Health

So—what does your liver love? Here are a few daily habits that truly support its function:

1. Eat liver-friendly foods.
   Try adding these to your plate regularly:

• Leafy greens like spinach, kale, and arugula—these support detox enzymes
  
  
• Cruciferous veggies like broccoli and Brussels sprouts—great for bile production
  
  
• Garlic and onions—high in sulfur compounds that boost liver detox pathways
  
  
• Beets and carrots—they stimulate bile flow and protect liver cells
  
  
• Avocados and nuts—rich in glutathione and healthy fats
  
  
• Lemon water—gentle way to encourage liver activity first thing in the morning
  
  

2. Stay hydrated.
   Water keeps your body’s detox systems moving. Aim for 6–8 glasses a day—or more if you’re active.
3. Move your body.
   Exercise helps reduce fat buildup in the liver and improves insulin sensitivity, which reduces liver stress. Even a brisk walk daily makes a difference.
4. Get good sleep.
   Your liver does most of its detox and repair work while you sleep, especially between 11pm and 3am. Quality rest isn’t optional—it’s vital.
5. Maintain a healthy weight.
   Non-alcoholic fatty liver disease (NAFLD) (68% since 1986) is one of the most common liver issues today—and it’s heavily linked to belly fat, sugar intake, and inactivity. Fortunately, it’s often reversible with simple lifestyle changes.
6. Castor oil packs

What to Avoid

Now, just as there are things your liver loves—there are a few things that really wear it down.

1. Alcohol.
   Yes, even in moderate amounts. While the occasional drink is fine for many, daily alcohol—especially binge drinking—puts major stress on your liver. Try alcohol-free days each week or swap your wine/beer/alcohol for herbal tea a few nights a week.
2. Overuse of medications.
   The biggest offender? Acetaminophen, or Tylenol. When taken in high doses—or even normal doses over long periods—it can damage liver tissue. Same goes for certain statins, antibiotics, and even some herbal supplements. Always read labels and talk to your doctor.
3. Excess sugar and processed foods.
   Too much sugar—especially fructose—can lead to fatty deposits in the liver. Same goes for refined carbs and trans fats. That daily donut or soda? It’s not just hitting your waistline—it could be hitting your liver too.
4. Environmental toxins.
   Household cleaners, cigarette smoke, pesticides—they all increase the liver’s detox burden. Consider switching to non-toxic products when you can and avoid unnecessary exposure.
5. Over-supplementation.
   More is not always better. High doses of vitamin A, iron, or green tea extract have been linked to liver issues. Natural doesn’t always mean safe—especially in excess.

Warning Signs of Trouble

Most liver problems start silently. But here are a few signs that might point to an overburdened or struggling liver:

• Constant fatigue
  
  
• Brain fog
  
  
• Nausea or poor digestion
  
  
• Yellowing of the eyes or skin (jaundice)
  
  
• Dark urine or pale stool
  
  
• Pain or fullness in the upper right abdomen
  
  

If you notice any of those, don’t ignore them—check in with your healthcare provider. And if you’re on regular meds, drink alcohol, or have conditions like diabetes or high cholesterol, ask your doctor about routine liver function tests.

Closing: Quick Recap + Challenge

Let’s recap real quick:

✅ Eat whole, colorful, liver-supportive foods
✅ Drink water and move your body
✅ Limit alcohol, sugar, and processed foods
✅ Don’t overdo medications or supplements
✅ Prioritize rest and regular check-ins with your provider

Here’s your challenge for the week:

Try a 3-day Liver Boost

• Start your day with warm lemon water
  
  
• Add one extra serving of greens per meal
  
  
• Walk for 20–30 minutes
  
  
• Skip alcohol for three days

______________________

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/