Something Close to the Heart... Literally
The liver is an often-overlooked, yet it’s arguably one of the most important organs in our body. Its impressive regenerative capabilities are nothing short of remarkable, with patients reportedly able to regenerate up to 90% of their liver within a month of surgery, recovering to full function. But as incredible as it is, the liver is not indestructible.
Recent surveys reveal that many Canadians do not prioritize liver health. In fact, according to Liver Canada , only 9% of Canadians consider their liver when thinking about their overall health. This statistic is especially concerning given that liver cancer has risen to become the 5th deadliest cancer for men. Additionally, nearly 1/4 of the population is estimated to have some form of fatty liver disease.
This condition, which is a form of metabolic dysfunction, significantly increases the risk of serious health issues like cancer, cardiovascular disease, cirrhosis, and other chronic illnesses.
Debunking Common Myths: It's Not Just About Alcohol
For years, many believed that alcohol was the primary risk factor for fatty liver disease. While it’s true that alcohol is detrimental to liver health, it’s no longer the sole concern. Emerging research shows that excess sugar, especially in the form of fructose, is a major contributor to fatty liver disease.
This is alarming for those living in the US and Canada, where diets are often centered on ultra-processed foods – foods that are low in nutrients but packed with high levels of sugar and preservatives. Unlike naturally occurring fructose in nutrient-dense fruits, sources like sugary soft drinks flood the body with higher than normal amounts of sugar, sending insulin levels into overdrive, and triggering the liver to convert excess sugar into fat.
The Silent Threat: Asymptomatic Progression
The scariest aspect of fatty liver disease is its silent progression. For during its beginning and intermediate stages, it can advance asymptomatically. By the time symptoms do appear, the disease may already be very advanced. What’s more, fatty liver disease isn’t restricted to those who are visibly overweight – it can affect individuals who appear lean and healthy on the surface.
But there is hope. Unlike cancers, where treatment options can be invasive and aggressive, the response to fatty liver disease can be far less daunting with early awareness and proactive screening. The key lies in educating ourselves and others, taking preventive measures, and prioritizing liver health before it’s too late.
The Good News
It’s not all bad news. As I mentioned earlier, the liver is an incredibly resilient organ. Studies have shown that even in the later stages of liver disease, a sustained reduction in body weight by just 10% can lead to significant improvements – and even the elimination of NAFLD.
While research is ongoing to develop medications to treat NAFLD, the most reliable and least invasive solution is, unsurprisingly, lifestyle changes. By making consistent improvements to our physical health, we can effectively combat the influence of fatty liver disease – not just for ourselves, but as a society at large.
For me, this realization came in 2023. After experiencing an episode of anaphylactic shock, I underwent a series of tests. These tests revealed, through bloodwork and imaging, that I had the beginnings of NAFLD. At the time, I weighed 237 pounds – far too much for my 5’8” frame.
It was a sobering discovery. Although I had been training consistently in the gym for over a decade, I realized that almost all my focus had been on strength training. I was strong, but I lacked balance in nearly every other area of physical health. My cardiovascular fitness was poor, my VO2 max sat at the low end of normal for my age, and my neglected diet reflected the habits of a younger self who seemingly thought I was invincible. Compounding these issues, I averaged just 4 hours of sleep per night, leaving me fatigued and drained.
This wake-up call alongside a few other life-events helped to reboot my health journey. I needed to not only address my NAFLD, but also to take control of my overall health in a sustainable and meaningful way.
What Has Worked for Me
In my quest for a sustained reduction in weight and to combat NAFLD, I’ve had to completely overhaul my lifestyle, rethinking my habits and priorities from the ground up. I’ve touched on aspects of this transformation in previous posts, but today I want to focus on the specific habits and changes I’ve integrated into my life to target NAFLD head-on.
The pillars of my approach have been:
- Reducing Ultra-Processed Foods
- Eliminating Alcohol
- Improving My Sleep
- Improving My VO2 max
This journey has not been without its challenges. Like most paths to healing, it has often felt like one step back for every two steps forward. At times, I’ve wrestled with feelings of helplessness and self-doubt, and while those emotions still creep in occasionally, each setback has taught me resilience. Through the support of my community and the tools I’ve used to remain mindful of my progress and actions, I’ve succeeded in achieving milestones that once felt unreachable – like seeing the scale read under 200 pounds for the first time in roughly a decade.
This is a long and demanding road to recovery. NAFLD doesn’t vanish overnight, and I know there will be moments when the fight feels overwhelming. Yet each time it gets easier, and the progress I’ve made has been worth every ounce of effort. I’m healthier and happier than I have been in years, and even if I don’t fully eliminate the fat in my liver, this work will never feel like wasted time. The improvements to my quality of life have made this journey more than worthwhile.
Reducing Ultra-Processed Foods
Food has come a long way in the past century. Industries have focused on overcoming major barriers like cost, availability, and shelf-life to feed growing populations. While these solutions are impressive, they’ve come at a cost. Most modern food options are high in additives and low in actual nutrition. Ultra-processed foods may have solved issues of affordability and accessibility, but recent studies reveal they are closely linked to an increased risk of chronic diseases. In essence, we’ve traded one problem for another. The very diet that made food widely available is now slowly but surely harming our health.
Initially, avoiding ultra-processed foods felt incredibly restrictive. Walking through the aisles of my local grocery store, it seemed like almost everything was off-limits. I felt as though I had lost access to the meals I enjoyed most, and the only way to eat food I liked would require hours of cooking and preparation.
Thankfully, I discovered a solution that changed everything. A YouTube channel and blog called The Mediterranean Dish, run by Suzy Karadsheh, introduced me to a world of delicious, easy-to-make meals that require minimal time and effort. Her recipes have been a game-changer for me. My current go-to meals include her sheet pan gnocchi, and a variety of her chickpea salads – which are both filled with what she likes to call a “flavor party”!
Eliminating Alcohol
While high-sugar diets are now believed to have a greater impact on liver health than alcohol, this substance is still nothing but bad news – especially for those of us already dealing with NAFLD. Unfortunately, alcohol is deeply ingrained in our culture, with socializing often revolving around pubs, cideries, and events where alcohol is readily available. Reducing, let alone eliminating, alcohol consumption can feel like an uphill battle.
I’ve personally struggled with this challenge for years. There were times when I managed to go weeks or even months without drinking, only to fall off the wagon… hard. However, I’m now in a much better place. It’s been six months since I last truly craved a drink. While I know it may take even longer, if ever, before I fully kick the habit – here’s what has worked best for me:
- Find and eliminate any habit stacks.
I spent time observing the behaviors that triggered my drinking. For me, the most common environment was gaming. Whenever I played video games, I craved a drink. By removing video gaming from my life, I noticed a dramatic drop in my urge to drink. - Acknowledge and State Intentions Out Loud
When I feel the urge to drin, I’ve made it a habit to say out loud something like, “I’m going to have a drink, even though it will set back my goal of healing my liver.” or simply,”I’m going to have a drink, it’s not good for me.” This practice has helped me become more mindful of my choices. Interestingly, there have been times when saying it out loud has even made me change my mind. - Don’t Beat Myself Up
If I do have a drink, I no longer judge myself harshly. I accept that I’m Human and sometimes just want to feel good. By letting go of self-criticism, I’ve found it much easier to get back on track and avoid slipping into regular drinking habits.
I am looking forward to writing more about habits in the future, but for now, I’ll point you to an excellent resource: James Clear, who wrote Atomic Habits – has an excellent website featuring fantastic posts all focused around habits. Here is one such article explaining Habit stacking, an amazing tool for building and eliminating automated behaviors.
Improving Sleep
The importance of sleep has become increasingly emphasized through current research, and for good reason. Sleep is paramount to the long-term health and continuing development of both our brains and bodies. It also plays a crucial role in impulse control and decision-making, which, for me, is particularly significant.
I’ve been battling poor sleep quality for years. While I used to average only 4 hours of sleep per night, I’ve managed to increase my nightly duration to 6 hours -an improvement I’m proud of. However, this is still far from the recommended 8 hours most sleep professionals advocate for optimal health.
Whats Helped Me Sleep Better
Two Major changes have contributed to my progress so far:
- Keeping My Phone Out of the Bedroom
Removing my phone from my sleeping space has been a game-changer. Without the temptation to check social media, texts, or emails, I’ve minimized the harm caused by light exposure and the mental spiral of neurotic thoughts that disrupt my sleep most nights. - Consistent and Early Wake-Up TimesWaking up consistently around 4:30-5:00 AM has transformed my days. It boosts my productivity and ensures I’m far more likely to exercise in the morning. The early wake uptime alongside my productive day helps to build up sleep pressure throughout the day – reducing the urge to stay up later than I should, further reinforcing a consistent sleep schedule.
Though I still have work to do, the improvements in my sleep have already had a noticeable impact on my overall health and well-being. I’m determined to keep building on these habits to eventually achieve the quality and quantity of sleep my body needs.
Improving my VO2 Max
There is a growing body of research highlighting the correlation between VO2 Max and fatty liver disease. Whether this is because more active individuals are less likely to develop fatty liver seems irrelevant to me at this stage. What matters is that increased cardiovascular fitness has long been associated with better insulin sensitivity and reduced visceral fat. For me, this alone is reason enough to prioritize my cardiovascular health—not to mention the wealth of evidence linking higher VO2 Max to both improved quality and longevity of life.
To incorporate cardio into my routine, I’ve once again turned to habit stacking. This approach has helped me seamlessly integrate cardiovascular exercise into my mornings. To make the process even easier, I’ve been using an app called Runna. This app provides pre-built micro and macro training plans, ensuring I apply progressive overload safely and effectively. I’ve found this method to be both affordable and low-effort in terms of mental and time resources, which has made it much easier to stay consistent.
Although I haven’t yet taken an official VO2 Max test, I’ve noticed significant improvements in my pacing and distances since I began running regularly. At the start of the year, completing a 5K run felt like a challenge. Now, I’m able to run 9–10 kilometers most mornings and still feel energized and ready to tackle the day.
My Final Thoughts
There are no quick fixes or miracle solutions when it comes to health. What works for me may not work for you. The amazing, and sometimes terrifying, thing about biology is its complexity. When it comes to health protocols and treatments, we often navigate probabilities and risks, and NAFLD is no exception.
If you also have NAFLD, I want to be clear: my approach may not be the perfect fit for you. Without meeting and learning about you personally, I can’t say for certain what will work. But I hope that sharing my journey offers some ideas – things you might try for yourself. If NAFLD isn’t a concern for you, I hope this post serves as a reminder to remain vigilant in protecting your health, avoiding habits and behaviors that may silently take a toll over time.
If there’s one takeaway I hope everyone leaves with, it’s this: investing in our health isn’t just about avoiding illness—it’s about creating a life where we feel strong, happy, and capable. Without those three things, I have to ask – what’s the point of living for a long time?
Whether you’re facing your own health challenges or simply looking to make small improvements, I encourage you to try at least one of the changes I have implemented. Even the smallest effort can lead to profound improvements in your quality of life over time.
Remember, the game of life isn’t about perfection—it’s about consistency. By continuing to eat well, sleep well, and move well, we create a life worth sticking around for!
