How to Heal Fatty Liver Naturally (and See Better Labs in Weeks)

TL;DR

• The main driver of non-alcoholic fatty liver (NAFLD) is processed fructose (think soda, juices, HFCS, candy, sweetened sauces) — not whole fruit.
• Short, focused reset: cut processed sugars/sweeteners to near-zero, eat more protein (with choline-rich foods), move daily, pause alcohol, and consider a few targeted supports.
• Many people feel better and see early lab shifts within 4–8 weeks when they follow the full plan.

Why Fatty Liver Happens (The Simple Version)

The biggest accelerator is fructose in processed form: sodas, “energy” and sports drinks, sweetened coffees, juice boxes, HFCS-sweetened foods, candies, baked goods, and many dressings/sauces. Even “diet”/sugar-free versions can be a problem because artificial sweeteners (e.g., sucralose, aspartame) may still nudge NAFLD risk.

Whole fruits and vegetables stay in. Their fiber slows absorption and supports the microbiome and immune system.

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The Nutrition Reset (30–60 Days)

1) Cut Processed Sugars to Near-Zero

• Eliminate: soda/energy drinks/juices, sweetened coffees, packaged sweets, HFCS products, sugary condiments.
• Skip “diet/no-sugar” drinks during the reset (artificial sweeteners included).

2) Build Meals Around Protein + Fiber

• Protein: beef, whole eggs, wild-caught fish, chicken/turkey.
• Carbs: vegetables + whole fruit (no juice).
• Starches: prioritize sweet potatoes over refined carbs.

3) Get Choline On Board

Choline helps protect the liver from fat buildup. Emphasize egg yolks, beef, fish, and sweet potatoes.

4) Optional: Intermittent Fasting (Adults Only)

Short eating windows can accelerate fat loss and liver recovery. Do not use if pregnant, trying to conceive, breastfeeding, a child, or if it conflicts with your clinician’s guidance.

5) Pause Alcohol

Even small weekly amounts can keep liver stress (and cortisol) elevated. Give your liver a clean runway during the reset.

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Move Your Body (Simple & Effective)

• After-dinner walk (10–20 minutes).
• 2–3x/week strength training to add lean muscle. Muscle improves insulin sensitivity, burns fat, and eases liver workload.

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Targeted Supplement Supports (Optional but Helpful)

• Omega-3 (with DHA): supports liver fat metabolism and healthy inflammation balance.
• Comprehensive digestive enzyme including pancreatic enzymes, HCl (stomach acid support), and ox bile (bile acid support) to keep upper GI function and fat digestion on track.
• Beef liver (desiccated glandular): dense source of vitamins, minerals, and cofactors the liver uses daily.

You can absolutely reverse fatty liver with food and lifestyle alone. Supplements are there if you want added support.

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What Improvements to Watch For

• Better energy, lighter brain fog, fewer cravings
• Waist and scale changes
• Lab trends your clinician can monitor (examples): ALT/AST normalization, triglycerides dropping, improved fasting insulin/glucose, better lipid ratios

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2-Month Action Plan (Checklist)

• Remove processed sugars and artificial sweeteners
• Eat protein at every meal; keep produce high
• Add choline-rich foods (eggs, beef, fish, sweet potatoes)
• Walk nightly; lift 2–3x/week
• Pause alcohol for the duration
• Optional supports: omega-3 (with DHA), digestive enzyme incl. HCl + ox bile, beef liver glandular
• Recheck labs with your clinician at 4–8 weeks

FAQ

Do I need to cut all fruit?
No. Whole fruit (fiber intact) is allowed. Avoid juices.

Can I keep “diet soda” while I’m healing?
Best to skip during the reset; artificial sweeteners may still hinder progress.

How long until I notice a difference?
Many feel changes within 2–4 weeks; meaningful lab shifts often appear by 4–8 weeks with consistent habits.