Love Your Liver

We mentioned in the previous section that the gut and the liver work together when it comes to detoxification. You may think of the liver as one of the main detoxification organs, and you wouldn’t be wrong. But actually, the liver is one of the most hardworking organs in the body. Apart from detoxification, it has around 500 other functions, which is incredible. Some of the main functions of the liver include filtering all the blood that comes from the digestive tract before sending it to the rest of the body. Anything that goes into the body passes through the liver first—it’s the gatekeeper of nutrients before they’re sent out. The liver also produces bile, which breaks down fats and carries away waste. It’s where we make our cholesterol, which, as we’ve seen earlier, is crucial for hormone production (including steroid and sex hormones) and vitamin D synthesis. It detoxifies chemicals, drugs, and hormones like estrogen. The liver is also where the main conversion of T4 to T3 happens—the inactive to the active thyroid hormone. As we discussed when talking about carbohydrates and blood sugar balance, the liver stores glucose as glycogen—chains of glucose molecules that can be broken down and used between meals, during exercise, or overnight. This is why carbohydrates and glycogen are so important to carry us through the night and maintain balance. If the liver isn’t functioning properly, symptoms can show up throughout the body. A sluggish liver can manifest as fatigue, headaches, skin issues, poor digestion (especially if bile production is low), sensitivity to smells, dark circles under the eyes, and sleep disturbances—particularly if glycogen stores are low. Thyroid health may suffer because of reduced T4–T3 conversion. And hormonal balance can be affected if the liver isn’t clearing estrogen efficiently, leading to estrogen–progesterone imbalance. So the liver is vital for many systems, but especially for hormonal health and achieving hormonal harmony at this stage of life. Now, you may be thinking, “I see some of these symptoms—maybe I need to do a liver flush or detox.” These are often promoted in the wellness industry, but many of those protocols are harsh. My approach to liver health is one of nourishment, not punishment. Think of it like this: if you were burnt out from working long hours, would you rather be sent to a clinic to fast and over-exercise, or go on a nourishing holiday with good food and rest? The liver is the same—it’s already doing so much. We don’t need to burden it further. When we give it the nutrients and building blocks it needs, it performs beautifully. So, what can we do to support liver function? 1. Eat adequate protein. The liver needs specific amino acids (glycine, taurine, glutamine, cysteine) for detoxification. Without enough protein, it can’t function well. The best sources are animal proteins—eggs, quality dairy (if tolerated), fish, shellfish, small amounts of organ meats, grass-fed red meat, and poultry. Plant proteins can be included, but they also contain starch and can be harder to digest. Some are mildly phyto-estrogenic, so enjoy them in moderation as part of a whole-foods diet. 2. Include quality carbohydrates. The liver stores glycogen from carbohydrates. If we don’t eat enough, it draws glucose from tissues, leading to muscle loss. Include good-quality carbs to maintain glycogen stores and support blood-sugar balance: root vegetables, squashes, ripe fruits, and freshly squeezed fruit juices (especially orange juice, which contains the anti-inflammatory compound naringenin, a natural estrogen modulator). Add well-prepared grains and legumes if tolerated. 3. Choose good fats. Prioritize heat-stable fats such as coconut oil, butter, ghee, and tallow for cooking, and olive or avocado oil for dressings. Limit nuts, seeds, and their butters—they’re fine occasionally but shouldn’t be your main fat source. Avoid industrial seed oils like soybean, sunflower, rapeseed, and cottonseed oils as much as possible, especially at home. 4. Get enough magnesium. Magnesium is a cofactor for many body functions, including liver detoxification. Good sources are well-cooked leafy greens, cacao, milk, dairy products, and oily fish like salmon. 5. Add bitter foods and herbs. Bitters stimulate digestion and bile flow, helping the liver function better. Foods like rocket, artichoke, chicory, and dandelion greens are excellent. You can also use gentian as a tincture before meals to boost stomach acid and aid digestion, especially if you experience bloating or flatulence. 6. Avoid overburdening the liver. Beyond nourishment, try to reduce unnecessary load—limit alcohol and environmental chemicals where possible. Endocrine-disrupting chemicals, which mimic estrogen, can further strain the liver and disrupt hormonal balance. And that’s what we’ll be talking about next—endocrine disruptors and how to minimize exposure.