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Protect the Liver, Feed the Gut


I read this fantastic book called Metabolical by Dr. Robert Lustig, a prominent endocrinologist and expert on obesity and metabolic health.

 

The mantra that he emphasized in the book as fundamental for maintaining health was "protect the liver" and "feed the gut." 

 

Besides the other important pillars of health, such as exercise, movement, sleep, and managing stress, he focused on the importance of metabolic health and gut health for a healthy and vibrant life. 

 

This resonated with me at a deep level, almost like an ah-a! moment where it instinctively made sense. If you want to improve all aspects of your physiology, the best thing that you can do is take active measures to protect the liver and feed the gut. 



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Protect the Liver

The liver is a fascinating organ. It is the largest internal organ in the human body and has an incredible ability to regenerate itself. 

The liver performs over 500 different functions in the body and I'll list out just a few to give you a broad sense of the importance of this organ:

  • Blood Processor: The liver is your body's blood processor and natural detoxifier;

  • Bile Producer: The liver produces bile which is essential for digestion and absorption of fats;

  • Energy Store: Energy in the form of glycogen is stored in the liver and can be readily used;

  • Warehouse: It’s also the warehouse for various vitamins and essential nutrients;

  • Chemical Factory: It’s the body's chemical factory manufacturing many proteins and enzymes;

  • Fat Creator: The liver metabolizes fats by converting excess carbs and proteins into fatty acids and triglycerides;

  • Thermal Regulator: Due to its high metabolic activity, the liver generates a significant amount of heat, helping to maintain the body's core temperature.

The liver plays a crucial role in keeping you metabolically healthy. And I stress this because all modern lifestyle chronic diseases stem from being metabolically unhealthy. 

 

Feed the Gut

The gut microbiome, also sometimes called gut microbiota, is a vast and complex ecosystem teeming with trillions of microorganisms living within your intestines. These microscopic residents aren't just passive hitchhikers; they play a vital role in your health and well-being. These tiny tenants have a surprisingly big impact on your health.

They contribute to various essential functions, including:

  1. Digestion: They help break down complex carbohydrates, fibers, and other nutrients that your body can't digest on its own.

  2. Nutrient Absorption: The gut microbiome aids in the absorption of vitamins, minerals, and other essential nutrients from your food.

  3. Immune System Function: The gut microbiome interacts with your immune system, helping to train it to differentiate between harmless and harmful invaders.

  4. Metabolism: Gut bacteria influence how your body processes energy from food and regulates metabolism.

  5. Brain Health: Emerging research suggests a potential link between the gut microbiome and brain function, including mood and cognition.

 

The Culprits

Protecting the liver and feeding the gut involves reducing the intake of substances that can harm it and adopting lifestyle habits that support its health. The main culprits that harm the liver and gut are excessive consumption of sugar, alcohol, and processed foods. Let me explain:

  1. Sugar is made up of glucose and fructose, and unlike glucose, which is metabolized by many tissues in the body, fructose is primarily metabolized by the liver. Excessive intake of fructose (mainly from added sugars and high-fructose corn syrup) can overload the liver, leading to the production of fat and contributing to non-alcoholic fatty liver disease (NAFLD), insulin resistance, and type 2 diabetes. 

  2. Alcohol is metabolized by the liver, and excessive consumption causes inflammation and scarring of liver tissue, impairing its ability to function properly and can lead to liver damage, including alcoholic fatty liver disease, hepatitis, and cirrhosis.

  3. Processed foods often contain artificial additives, preservatives, excess sugar and unhealthy fats which burden the liver's detoxification processes and generate inflammation in the liver tissue. 

 

Action Steps

Here's what you can do to drastically improve the health of your liver and gut, which will have an outsized effect on your health:

  1. Prebiotics: Dietary fibers, especially soluble fibers in leafy greens, berries, nuts, and vegetables act as prebiotics, providing food for beneficial gut bacteria. This promotes a diverse and balanced gut microbiome.

  2. Probiotics: Probiotics are live microorganisms that offer health benefits when consumed or applied to the body. They are often referred to as "good" or "friendly" bacteria because they contribute to a healthy gut microbiome.

  3. Stay Hydrated: Adequate hydration with water and electrolytes is essential for digestion and helps maintain the mucosal lining of the intestines, which supports a healthy gut barrier.

  4. Regular Exercise: Physical activity enhances insulin sensitivity, helping to prevent fat accumulation in the liver and promotes the utilization of stored fat for energy, reducing liver fat.


Holistic Health: Protecting the liver reduces the risk of metabolic diseases and supports detoxification while feeding the gut enhances digestion, nutrient absorption, and immune function.

 

Conclusion

I found the book Metabolical by Dr. Lustig fascinating, and I would highly recommend this book for anyone looking to dive deeper in this area. I wanted to shine some light on the hidden secrets of the human body and by adopting these principles, you can support your liver and gut health, which are foundational for overall well-being.

 

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