The Hidden Connection Between Belly Fat, Hormones, and Liver Health.

Hey sis,

You ever sit down with a girlfriend over coffee or tea and start catching up — the kind of real, unfiltered talk where you both sigh and say, “Girl, let me tell you what’s really been going on”?

That’s exactly how I want this conversation to feel. Because lately, many of us have felt our bodies shifting — that stubborn belly fat that won’t budge, the bloating that shows up out of nowhere, or that dull ache under your ribs you keep ignoring.

Well, that was me. And as both a woman and a clinician, I knew I couldn’t brush it off. So, I requested diagnostic testing, followed my instincts, and found out I have fatty liver disease — now more accurately called metabolic dysfunction–associated steatotic liver disease (MASLD).

At first, I was stunned. But then the research caught up with me. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), “About 24 percent of U.S. adults have nonalcoholic fatty liver disease” [1]. The American Liver Foundation echoes this, noting that roughly “100 million people in the United States — about 25 percent of adults — are estimated to have MASLD” [2].

And ladies, here’s where it hits home: studies show that women in perimenopause and menopause are at significantly higher risk. A 2023 meta-analysis found that “menopausal status was associated with approximately 2.4 times higher odds of NAFLD” [3]. Another review confirmed that “the prevalence of NAFLD increases after menopause, with peaks at ages 60 to 69” [4].

That means what many of us call “just belly fat” could actually be our liver quietly asking for help.

When I Knew Something Was Off

It started subtly — a heaviness under my right rib, fatigue I couldn’t shake, and that stubborn waistline that no green smoothie seemed to fix. I could have ignored it, but the clinician in me knew better.

Our liver doesn’t always shout when it’s in trouble — it whispers. Common early signs include fatigue, mild discomfort in the upper-right abdomen, or elevated liver enzymes (ALT, AST, GGT) on routine labs [5]. Many people don’t feel any symptoms at all until the disease is advanced [6].

By listening to my body and following the data, I got answers — and a reminder that health literacy isn’t just knowledge; it’s empowerment.

Wellness Is Still My Greatest Accessory

We spend so much energy trying to “fix” how we look — hiding belly fat, covering tired eyes — but what if those changes are our body’s way of saying, “Pay attention”?

That’s what I realized. My body wasn’t betraying me — it was protecting me. And I had to respond.

Because true wellness isn’t about perfection; it’s about partnership with your body.

How to Use Health Literacy to Protect Your Liver

Here’s how to take charge of your liver health using the same tools I use with clients:

1. Ask for screening. Request a liver panel (ALT, AST, GGT, ALP) and, if you’re in perimenopause or have belly fat or insulin-resistance signs, ask about an ultrasound.

2. Know your numbers. Keep track of your waist circumference — it’s a stronger predictor of fatty liver than weight alone.

3. Understand your risk factors. Menopause, insulin resistance, elevated triglycerides, sedentary lifestyle, and processed-food intake all raise risk.

4. Ask smarter questions. Try: “Should I be screened for fatty liver given my symptoms?” or “How can my hormone changes affect my metabolism?”

5. Track your lifestyle data. Record meals, movement, and sleep in a wellness log. Data helps you and your provider connect the dots.

Health literacy means we stop being silent passengers and start driving our wellness journey.

Five Holistic Tools to Support Liver Health

Here’s what I’m doing — and what science supports:

1. Move with purpose. Studies show that “150 minutes of moderate-intensity aerobic exercise per week can reduce liver fat by 20–30 percent” [7]. Add two strength-training sessions to boost metabolism.

2. Adopt a Mediterranean-style diet. Research confirms that “a 5–10 percent reduction in body weight can improve liver histology in NAFLD” [8]. Focus on fiber, lean protein, olive oil, and vegetables.

3. Prioritize sleep and stress balance. Cortisol and poor sleep worsen metabolic resistance. Aim for 7–9 hours of quality rest and mindful downtime.

4. Watch waist, not weight. Visceral (deep belly) fat drives liver inflammation [9]. Track progress with how your clothes fit, not just the scale.

5. Avoid toxins and supplement overload. Alcohol, processed sugars, and certain “detox” supplements can overwork the liver.

A Word of Caution About Supplements

I know it’s tempting to grab every “liver detox” powder on social media, but here’s what the data shows:

• The Johns Hopkins Medicine review reminds us: “Your liver cleanses itself. Taking supplements or cleanses can actually cause harm to your liver.” [10]

• The U.S. Drug-Induced Liver Injury Network found that “herbal and dietary supplements now account for nearly 20 percent of drug-induced liver injury cases in the United States.” [11]

  
  

  Talk to your provider before taking anything. The best “detox” is hydration, movement, and whole food.

My Takeaway — and Yours

If you’ve been feeling “off,” please don’t ignore it. What we call aging might actually be our liver whispering for attention.

I’m sharing my story not just as a patient, but as a clinician who believes in giving women the tools to advocate for themselves. You deserve to understand your labs, your symptoms, and your options.

That’s exactly why I created my Health Literacy for Women Program through She Chose Wellness — to help you feel confident asking the right questions and making informed choices for your health.

Because at the end of the day, wellness is still the greatest accessory we’ll ever wear.

Your sister in wellness,

Lauren

References

1. National Institute of Diabetes and Digestive and Kidney Diseases. Definition & Facts for NAFLD & NASH. 2023. https://www.niddk.nih.gov

2. American Liver Foundation. Nonalcoholic Fatty Liver Disease (NAFLD). 2024. https://liverfoundation.org

3. Xie X et al. Menopausal status and risk of NAFLD: A meta-analysis. PubMed 2023. https://pubmed.ncbi.nlm.nih.gov/36728528

4. Li Y et al. Impact of menopause on prevalence of NAFLD. PMC 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10522907

5. Mayo Clinic. Nonalcoholic Fatty Liver Disease — Symptoms & Causes. 2024. https://www.mayoclinic.org

6. Chalasani N et al. The diagnosis and management of NAFLD: Practice guidelines. Gastroenterology 2023.

7. Keating S E et al. Exercise and reduction of liver fat: A systematic review. Journal of Hepatology 2022.

8. American Gastroenterological Association. Lifestyle modification using diet and exercise to manage NAFLD. 2023. https://gastro.org

9. Kim S et al. Visceral adiposity and liver fat correlation. PMC 2023.

10. Johns Hopkins Medicine. Detoxing Your Liver: Fact vs Fiction. 2024. https://www.hopkinsmedicine.org

11. Navarro V et al. Herbal and dietary supplement–induced liver injury in the U.S. Hepatology 2019.