When we’re not feeling our best overall or have been living with “mystery” symptoms for far too long — think: exhaustion, low energy and mood, fogginess, puffiness, digestive or skin issues — it can be tempting to opt for a quick fix.
But for deeper, longer-lasting healing, we need to get to the root of the issue, which likely involves an oft-forgotten organ: the liver. According to Lisa Kilgour, a holistic nutrition and detox expert and DailyOM course creator, the liver is actually the body’s most resilient powerhouse — and it’s worth tending to.
“The liver doesn’t scream for attention the way other organs do, until things are really off,” Kilgour says. “Many symptoms of liver overload are labeled as ‘normal,’ or blamed on aging, stress, or hormones, so the connection never gets made.”
Despite what you might have heard about detoxing, optimizing your liver function to soothe unwanted symptoms doesn’t have to require harsh cleanses or restrictive diets. A gentle, holistic dietary and lifestyle approach may be just what your liver needs to regain its mojo.
Interested in learning more? Check out Expert-Led Liver Regeneration Meal Plan.
As a registered holistic nutritionist (RHN), TEDx speaker, author, and educator with more than 15 years of experience, Lisa Kilgour wants nothing more than to help others understand their bodies better. “Most people have been taught to see their body as something that’s misbehaving or in need of control, and I love flipping that on its head,” she says. “When people finally understand what their symptoms are communicating — and how gently supporting the body works far better than forcing it — there’s so much relief and empowerment. That moment where someone realizes ‘Oh, my body isn’t the problem’ never gets old for me.”
Located on the upper right side of the abdomen, the liver is tucked under the rib cage, just below the diaphragm, and performs more than 500 important functions, according to the Cleveland Clinic.
“It’s a large, multitasking organ that plays a central role in detoxification, blood sugar regulation, hormone processing, bile production for digestion, nutrient storage, and immune function,” Kilgour explains. “Basically, if something enters your body, whether it’s food, medication, hormones, or toxins, the liver is involved in deciding what happens next. It’s quietly working behind the scenes all day, every day.”
Because the liver is connected to every major system in the body, Kilgour notes it has the potential to negatively affect everything from our immunity and digestion to our hormones, energy, mood, skin, and even mental clarity.
And unfortunately, liver dysfunction is common. According to a landmark research update out of Virginia Commonwealth University (VCU) Stravitz-Sanyal Institute for Liver Disease and Metabolic Health, approximately 42 percent of adults in the United States have liver disease caused by the buildup of excess fat in the liver — a much higher prevalence than previously estimated. Because the liver is the body’s metabolic engine, this buildup can trigger a systemic slowdown, affecting energy levels and overall well-being, leading to serious health concerns.
On the flipside, Kilgour adds, when liver health is bolstered properly, through dietary and lifestyle changes, people often notice improvements that seem unrelated at first, like better sleep or more stable emotions. But in fact, this trickle-down effect indicates “you’re supporting a core system that everything else depends on,” she says.
So, why are so many of us failing to give our liver the TLC it needs? According to Kilgour, it may have to do with the stigma around the word “detox.”
“We’ve been conditioned to think about ‘detox’ as something extreme or punitive, so people either ignore the liver entirely or go straight to harsh cleanses that actually make things worse,” Kilgour says. “The liver is incredibly resilient, but that resilience often leads us to take it for granted.”
A healthy liver operates like a true genius. All it needs from us is soothing, consistent support to do its thing. When we step up to the plate — literally, through simple diet and lifestyle tweaks — we can reap the benefits of its brilliance.
Read on for some of the possible mind-body perks you may notice when you consciously change your habits to help your liver function at its best.
Extreme fatigue is a notable symptom of liver disease, so prioritizing liver health — early and habitually — through smart dietary and lifestyle choices can help prevent dysfunction from developing, according to the Cleveland Clinic.
For example, when we remove the “load” from the liver (e.g., toxins from alcohol), the body may become more efficient at producing and distributing energy, Kilgour says. “People often feel less drained and more steady throughout the day,” she explains. “This kind of energy feels grounded, not wired.”
“The liver plays a key role in processing and clearing hormones, so supporting it may reduce symptoms from things like PMS, heavy periods, mood swings, and perimenopausal chaos,” Kilgour says. “Hormonal balance often improves quietly and gradually, which is exactly what we want.”
Moreover, in one review, researchers identified the liver as a significant command center for our metabolic health. In addition to processing nutrients, it sends hormonal signals (called hepatokines) that regulate blood sugar and fat storage. In other words, by maintaining constant communication with the pancreas and other organs, a healthy liver effectively keeps the metabolism in check.
As the liver is better supported, bile flow improves, which supports fat digestion, nutrient absorption, and regular bowel movements, Kilgour says. This is key to helping the body’s entire detoxification process work more smoothly. “Many people notice less bloating and discomfort without changing everything they eat,” she adds.
One study from 2023 supports this, finding that the liver and gut exist in constant communication; gut health is directly related to liver health and vice versa — a connection which has more recently been dubbed the “gut-liver axis” in later research on this bidirectional relationship.
When the liver is overtaxed, the skin acts as a backup detox organ, which may result in acne, rashes, and inflammation, Kilgour says. But by focusing on eating healthy and hydrating, getting adequate rest and exercise, and other lifestyle shifts, the liver can swing back into functional balance, resulting in a more glowy appearance (among other perks) over time. “Clearer skin is often a downstream effect of [better] internal balance, not topical fixes,” Kilgour adds.
Note: According to the American Academy of Dermatology Association, color changes to the skin, like a yellow, orange, gray, or sallow appearance, may indicate underlying illness, including liver dysfunction or disease. It’s crucial to consult a board-certified dermatologist and your healthcare providers regularly, and especially if you notice these symptoms.
“A less burdened liver means fewer circulating toxins and more stable blood sugar, both of which affect mood and focus,” says Kilgour. “People frequently describe feeling more like themselves again, and feeling calmer and clearer.”
Scientists have consistently acknowledged a connection between the liver and the brain. One study found people with anxiety disorders are more likely to develop fatty liver disease, and the authors concluded that mental health issues and metabolic health issues must be treated in tandem.
When the body feels safe and nourished by gentle, reliable shifts over time, it can actually repair and regenerate — instead of just relying on coping or surviving, Kilgour says. “This creates changes that last, because they’re built on trust and consistency, not willpower,” she adds. Apply this with liver health in mind, and you’re likely to notice well-being improvements across the board.
Feeling truly well — and living without symptoms like nagging exhaustion, skin issues, digestive discomfort, headaches, and lack of mental clarity — goes hand in hand with optimal liver function.
It’s time we stop forgetting about this ultra-vital powerhouse of an organ and start treating it with more love. Despite what you may think, detoxing doesn’t have to mean harsh cleanses or unsustainable diets. In fact, the most effective way to reset and reboot your liver is through gentle, sustainable nutrition and lifestyle shifts.
As always, the power is in your hands.
