A common habit that many people with liver well-being problems often share

When it comes to liver health, most people think liver problems are obvious, painful, or easy to spot. But the reality is very different: fatty liver is silent, forms slowly, and can progress for years without causing obvious symptoms. However, there is one very common habit that almost everyone with fatty liver shares, even without knowing it: living with a metabolic imbalance that starts long before the liver “screams.”

Even if you don’t notice it, your body is sending signals. If you feel heavy after eating, have a hard time lowering your belly, have high triglycerides, or are told that “everything is normal,” but you don’t feel well… You could be facing a liver problem that went unnoticed.

The core of the problem: an overloaded metabolism

Most people who develop fatty liver share the same silent triad:

1. Insulin resistance

The body produces too much insulin to handle excess sugar and energy. This causes the liver to work overtime, store more fat, and start to become saturated.

2. Visceral fat

It doesn’t matter if the person is thin or robust: the fat that wraps around the organs is the most dangerous. There’s even the term metabolically obese skinny: little fat out, a lot of fat in.

3. Chronic low-grade inflammation

It doesn’t hurt, you don’t feel it, but it’s there. And it sustains the entire metabolic cycle that damages the liver little by little.

When this combination appears, the liver begins to store extra energy. First it stores glucose, then fat. When she can’t take it anymore, she sends it to other parts of the body. Over time, everything leads to a vicious cycle: more insulin → more fat → more inflammation → more liver damage.

Signs that could be alerting you without you noticing them

These signs don’t always seem important… until you connect them to each other:

• Tiredness after eating.
• Brain fog.
• Waist greater than 90 cm (in men it can be higher).
• Triglycerides above 100.
• Low HDL.
• Neck spots or folds.
• Frequent snoring.
• High uric acid.
• Feeling constantly hungry or craving sweets.
• Increased abdominal fat even if “everything comes out normal” on exams.

If you have three or more, there’s a good chance there’s insulin resistance behind it… and the liver is showing it.

The essential tests you can ask your doctor for

To understand what is really happening, it is not enough to measure glucose alone. Here’s what’s important:

• Fasting and post-meal glucose.
• Fasting and postprandial insulin.
• HOMA index.
• Complete lipid profile.
• Glycosylated hemoglobin.
• Uric acid.
• Vitamin d.
• Liver ultrasound.
• GGT, transaminases, and alkaline phosphatase.
• Ferritin and CRP (inflammatory markers).

With this set you can watch the whole movie, not just a single scene.

The habits that damage your liver the most without you noticing it

There are factors that are almost always present in those who develop fatty liver:

• Excess sugar and refined flours.
• Fructose drinks (juices, sweetened yogurts, soft drinks).
• Ultra-processed foods and snacks.
• Frequent alcohol.
• Sleeping poorly.
• Sustained stress.
• Lack of muscle mass.
• Sedentariness.

The liver does not have enough tools to handle so much load on a daily basis.

What you can start doing today

Fatty liver is not a sentence, and in the vast majority of cases it is reversed from home with simple and consistent habits.

1. Totally reduce sugars and juices

No natural juices, honey, panela, syrups or sweet drinks.

2. Increase green and cruciferous vegetables

Broccoli, cauliflower, cabbage, spinach… all help the liver detoxification phases.

3. Prioritize protein and healthy fats

Eggs, chicken, fish, legumes, olive oil, avocado, nuts.

4. Builds muscle

Walk after each meal and add strength training.

5. Sleep like medicine

The liver works best between 1 and 3 a.m. Sleep is key to regulating insulin.

6. Manage stress

Breathing, active breaks, fewer screens at night.

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