Doctors Said Fatty Liver… What Happened Next Will Shock You
The Organ That Heals Itself—And How I Finally Let Mine
This week marks one year that I have been alcohol free. Not a choice, but not not a choice… When going through my dance with anxiety last year, it was determined that I had a Fatty Liver. It could have been worse but as diseases go, an early stage disease in a self-healing organ is not a bad draw. It does give you significant perspective on your life and my life did change.
I changed my diet.
I began a daily exercise routine.
I began to avoid alcohol.
One year alcohol-free, one year of healing, one year of perspective. What began as a diagnosis of Fatty Liver has become a ritual of renewal. This is a reflection and a guide woven with resources, best practices, and encouragement for anyone navigating Fatty Liver disease or reconsidering their relationship with alcohol.
When I was told I had Non-Alcoholic Fatty Liver Dsease (NAFLD, now called MASLD or Metabolic Dysfunction-Associated Steatotic Liver Disease), I realized my body was whispering: slow down, recalibrate, honor the organ that heals itself. The liver, resilient as it is, can regenerate if given the right conditions. That truth became my compass.
Dietary changes: I embraced the Mediterranean diet, rich in vegetables, fruits, whole grains, legumes, fish, nuts, and olive oil. I was consistently told that the research shows losing even 5–10% of body weight can significantly improve fatty liver. I lost 40 lbs over three months and have kept that off for almost a full year now.
Exercise: Daily movement whether walking, resistance training, or aerobic exercise reduces liver fat and inflammation. I walk 35 minutes every day on a treadmill with an 8 incline and at a level 3 speed. I worked up to that and if I wanted to go further, I’d be jogging or running.
Alcohol avoidance: Even though my condition wasn’t alcohol-induced, alcohol can worsen liver health. The Dietary Guidelines for Americans emphasize that drinking less is better for health, and some people (including those with liver disease) should avoid alcohol entirely. I was never a heavy drinker, so stopping was easier but change from tons of coffee, soda and alcoholic concoctions to water was dramatic (and probably contributed to losing those 40 lbs!)
Here’s a practical framework of Best Practices for Fatty Liver drawn from Mayo Clinic, UCLA Health, and WebMD guidance:
Eat more of:
Non-starchy vegetables (broccoli, spinach, asparagus)
Fruits (berries, citrus, apples)
Fish high in omega-3s (salmon, sardines, tuna)
Legumes and beans (lentils, black beans, soy)
Whole grains (brown rice, oats, barley)
Nuts and seeds (walnuts, chia, almonds)
Healthy oils (olive, avocado, grapeseed)
Avoid or limit:
Sugary drinks (soda, fruit juice)
Processed foods (frozen meals, fast food)
Refined carbs (white bread, pastries)
Saturated fats (butter, fatty meats)
Alcohol (beer, wine, spirits)
Lifestyle anchors:
Aim for 30–60 minutes of aerobic exercise most days.
Add strength training 2–3 times weekly.
Practice mindful eating using the plate method: half vegetables/fruits, quarter whole grains, quarter lean protein.
Monitor blood sugar and cholesterol, as metabolic health is tightly linked to liver health.
Then when it comes to alcohol….
Alcohol wasn’t my trigger, but stepping away from it became part of my healing. Here’s what the experts say:
CDC strategies: Communities reduce alcohol-related harm by limiting outlet density, increasing taxes, and enforcing sales laws.
NIAAA treatment options: For those struggling with alcohol use disorder, evidence-based treatments include behavioral therapy, FDA-approved medications, and support groups like AA or SMART Recovery.
Dietary Guidelines: Adults who choose to drink should limit intake to ≤2 drinks/day for men, ≤1 for women. But for those with liver disease, abstinence is safest.
This year alcohol-free wasn’t about abstinence alone, it was about ritualizing health, honoring resilience, and embracing perspective. Fatty Liver gave me a mirror: not a punishment, but a reminder that healing is possible when we align our daily choices with care.
If you’re navigating Fatty Liver or alcohol use, know this: your liver can heal, your habits can shift, and your story can be rewritten.