Ok all y’all (that’s my 24 years of living in the southeast coming out😉). You that have been following me for years know that I was a Cardiology NP and worked in critical care cardiology as well. I never let a February pass without talking about heart health. And this year is no different. Yet this year I’m going to focus on an overlooked organ—the liver.

Your liver is a powerhouse that does everything from balancing hormones to regulating blood sugar and filtering toxins. But did you know that poor liver health can contribute to heart disease? I bet that your traditional ‘doc’ has not connected these dots for you. Let’s break it down in simple terms and talk about how you can keep your liver (and heart) in tip-top shape.

Liver Health, Insulin Resistance, and Heart Disease

One of the biggest culprits behind liver dysfunction is insulin resistance. You’ve heard of this right. One of Ozempic’s big selling points is helping with insulin resistance. When your body stops responding properly to insulin (the hormone that controls blood sugar), extra fat builds up in the liver. This can lead to nonalcoholic fatty liver disease (NAFLD), which affects about 20% of people in Western countries! NAFLD isn’t just a liver issue—it increases your risk of heart disease, diabetes, and high cholesterol, oh, and an increased waistline.

Men aren’t off the hook either. While postmenopausal women are at a unique risk due to hormonal shifts, men also experience a decline in liver function and increased insulin resistance with age. So, everyone needs to pay attention to liver health!

The Peri-Menopause Factor: How Hormones Affect Liver Health

Hormones play a huge role in how your liver functions. Before menopause, estrogen helps protect the liver by keeping fat metabolism, cholesterol levels, and inflammation in check. But as estrogen levels drop during menopause, women experience:

• More visceral fat (fat around the organs)
• Higher cholesterol and triglycerides
• Increased oxidative stress (which leads to tissue damage)
• A slower metabolism

This hormonal shift makes postmenopausal women more prone to fatty liver disease, metabolic syndrome (think diabetes, high blood pressure, and obesity), and ultimately heart disease. Without enough estrogen, the mitochondria (energy centers of cells) in the liver don’t function as well, leading to cellular aging and liver dysfunction. This creates a perfect storm for chronic disease.

How Poor Liver Health Affects Heart Disease Risk

When your liver is overwhelmed with fat, toxins, and inflammation, it struggles to properly regulate cholesterol, blood sugar, and metabolism. This can lead to:

• Higher LDL (bad cholesterol) and lower HDL (good cholesterol)
• Increased triglycerides, which raise heart disease risk
• More inflammation in the blood vessels increases the chance of arterial blockages
• Higher blood pressure due to impaired fluid balance

Simply put, a sluggish liver can put your heart in danger.

How to Support Your Liver and Protect Your Heart

The good news? You have a lot of control over your liver health. Here are some simple but powerful ways to support your liver naturally:

1. Eat Liver-Loving Foods

• Load up on cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and kale. They help your liver detox and process hormones.
• Eat sulfur-rich foods like garlic, onions, and eggs to boost glutathione production and support detox pathways.
• Avoid processed and artificial foods that overload the liver with toxins and chemicals. If it has ingredients you can’t pronounce, it’s probably not helping your liver!
• Choose organic foods whenever possible to reduce pesticide exposure, which can burden the liver.
• Incorporate fiber-rich foods like chia seeds, flaxseeds, and leafy greens to help flush out toxins and improve digestion.
• Include healthy fats like avocados, olive oil, and wild-caught fish to reduce inflammation and support liver cell function.

2. Clean Up Your Environment

• Toxins aren’t just in food—they’re also in personal care products, cleaning supplies, and even lawn treatments. Opt for natural, non-toxic alternatives to give your liver a break. I highly recommend the EWG.org site and databases to help you navigate healthier choices.
• Drink filtered water to avoid harmful chemicals and heavy metals that can stress your liver.
• Use glass or stainless steel instead of plastic containers to reduce exposure to hormone-disrupting chemicals like BPA.
• Switch to organic or natural household cleaners to minimize the toxin load in your home. Again, use the EWG.org database for support.
• Avoid synthetic fragrances and opt for essential oils or fragrance-free options to reduce liver stress.

3. Support Detox Pathways

• Boost Glutathione levels with CellGevity, a cutting-edge supplement that helps your liver detox and fight oxidative stress.
• Try DIM (Diindolylmethane), a compound found in cruciferous veggies that helps with estrogen metabolism and reduces excess harmful estrogens.
• Use castor oil packs over your liver to promote circulation and detoxification.
• Take Resveratrol, a powerful antioxidant that supports liver function and heart health.
• Add turmeric to your diet or take a supplement, as curcumin is a powerful anti-inflammatory that supports liver function.
• Try milk thistle, an herb known for its liver-protective benefits and ability to improve detoxification. (note, CellGevity, which contains the magic RiboCeine also includes Milk Thistle, Turmeric, and Broccoli Seed extract)

 4. Balance Blood Sugar & Heal Insulin Resistance

• Reduce processed sugar & refined carbs – Cut down on white bread, pastries, sugary drinks, and processed snacks that spike blood sugar.
• Eat more protein & healthy fats – Prioritize high-quality proteins (wild-caught fish, pasture-raised poultry, grass-fed beef) and healthy fats (avocados, nuts, olive oil) to keep blood sugar stable.
• Focus on fiber – Add more fiber-rich foods like flaxseeds, chia seeds, leafy greens, and legumes to slow glucose absorption and improve gut health.
• Try intermittent fasting – Giving your body longer breaks between meals can help improve insulin sensitivity and reduce liver fat.
• Move more – Strength training and walking after meals can help your muscles use up glucose instead of storing it as fat in the liver.
• Prioritize sleep – Poor sleep leads to higher cortisol levels, which can trigger insulin resistance. Aim for 7-9 hours of quality rest.
• Manage stress – Chronic stress raises blood sugar and contributes to insulin resistance. Try deep breathing, meditation, or gentle movement like yoga.
• Take apple cider vinegar – ACV before meals can help lower blood sugar spikes and improve insulin function.
• Use supplements for blood sugar control– Support insulin sensitivity with magnesium, berberine, chromium, alpha-lipoic acid, and cinnamon extract. Again, the supplement mentioned above can be very helpful. You can check it out here. 
• Consider monitoring your glucose levels to see what your food choices are doing to your blood sugar. GCMs are Continue Glucose Monitors are easy to use with apps that are easy to use. 
• Hydrate with water & herbal teas – Staying hydrated helps your liver process glucose more efficiently. Herbal teas like green tea and dandelion root can be particularly beneficial. Adding MCT oil to your tea can really help with your fasting, too.

The Bottom Line: Love Your Liver, Protect Your Heart

If you want to protect your heart, start by taking care of your liver. The two are more connected than you might think, and the good news is that small, intentional lifestyle changes can make a big difference. Nourishing your body with the right foods, minimizing toxin exposure, and incorporating targeted supplements can help support liver function, balance hormones, and lower your risk of heart disease. The best part? You’ll not only be protecting your heart—you’ll feel more energized, vibrant, and in control of your health.

Take Action Today

• Start with one simple change—whether it’s adding more cruciferous vegetables, swapping out processed foods, or cleaning up your personal care products.
• Listen to your body—if you feel sluggish, bloated, or struggle with weight gain, your liver may need extra support.
• Be proactive about your health—small daily habits add up to long-term benefits.

Your liver does so much for you—now it’s time to return the favor!

Need help in connecting a few more dots that your doc may have missed regarding your vitality, I can help. Go to ConsultLori.com for a Free short call. 

References

1. Menopause, Aging, and Liver Health – https://pmc.ncbi.nlm.nih.gov/articles/PMC4491951/
2. The Role of Insulin Resistance in Nonalcoholic Fatty Liver Disease – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6168867/
3. Impact of Estrogen on Cardiovascular and Liver Function – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5917014/
4. Nutritional Approaches to Liver Health – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6168864/

“If you have enjoyed reading this blog, and want to take a deeper dive, then you will love my new book Create The Vitality You Crave: Epigenetics 101 to Unlock Your Healing Power. You can order on Amazon by clicking here.