The liver enjoys a bright spotlight — but common recommendations are often misguided, too intense, or too narrowly focused.
Perhaps two of the biggest threats to liver health are poor gut health and environmental exposures (including mold).
When liver health suffers, gut health suffers — and vice versa. Working on one usually improves the other.
It’s almost always best to improve gut health prior to focusing too much on the liver. Liver “detox” is extremely difficult in the presence of an unhealthy gut: increased bile stirs up pathogens, the gut lining is hyperpermeable (allowing mobilized toxins to reabsorb into the bloodstream), and nutrients are rapidly depleted.
Instead, improve gut health first — reducing inflammation and improving nutritional resilience.
As the system becomes stronger, we can to support the liver more directly, with fewer confounding side effects, and a truly clear path to healing.
First, let’s explore foods and supplements. After, we’ll put the pieces together — into a coherent approach.
Four Functional Liver Foods
Utilize these foods daily for constant liver nourishment.
Olive Oil
In America, the best olive oil is sourced from California. Look for quality sources that guarantee the olive oil is not cut with cheaper oils, and which is certified ‘extra virgin.’
Lemon Juice in water
Cut washed lemon in half, store unused half in refrigerator. Use a Blender Bottle (amazon) and add a dash of apple pectin (see more below). Drink right away, with or without food.
Coffee
(decaf or caffeinated)
A strong argument for decaf: While caffeine certainly has liver benefits, it often disrupts blood sugar regulation and energy homeostasis/adenosine sensitivity whenever not being consumed — so consider decaffeinated coffee (which still has some caffeine) a wise choice. Caffeine may not be helping you if you chronically feel wired or have trouble sleeping.
“Coffee may represent a valid functional food for liver protection.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622710/
Fiber
Without fiber, toxins are reabsorbed into the bloodstream where they burden the liver again.
First, find the fiber that works best for you (soluble fiber in vegetables –versus– insoluble from whole grains).
Then, eat two meals per day with low-to-moderate fiber content.
NOTE: Many restrictive diets fail to provide the total nutritional support required by the liver.
Consider supplementing any of these 1-2x/week, if well tolerated.
TUDCA and apple pectin are gentle enough for daily use, while the rest should be cycled.
+ Herbal Liver Support
Many herbs have long been touted for their nourishment of the liver.
*lowers iron
(amazon)
This hebal blend combines well with the “Vitamin Shoppe Liver Cleanse” — which has a different combination of herbs (+NAC). I take both 2x/week.
+ TUDCA / Taurine
TUDCA is more gentle than taurine and can be taken daily, indefinitely. Taurine is best cycled.
TUDCA
A simply incredible, highly-tolerable supplement for folks in dire straights.
(amazon)
TAURINE
Very powerful for cleansing the liver and boosting energy production, but must be balanced with glycine. Isolated amino acids can be hard on the kidneys, so avoid large doses.
+ Fat Metabolism Support
Proper metabolism of fat helps prevent fat from building up in the bloodstream, which can be hard on the liver.
ALPHA-LIPOIC-ACID
(amazon)
ACETYL-L-CARNITINE
(amazon)
LIMONENE
(amazon)
+ (Nutrient Balance)
Large nutritional imbalances cause inflammation, disrupt fluid balance and metabolism, and burden the liver.
All B-Vitamins Matter
…especially B1 & choline.
B1
Choline
Fluid Balance
Hydration is critical for the liver.
+ Glutathione
Glutathione is the body’s primary antioxidant and the liver’s primary detoxification molecule.
Glutathione is best taken on an empty stomach.
While glutathione is traditionally “hard” to take, especially in the depleted body, Thorne’s new SR approach could be revolutionary. This product wisely uses a smaller dose, and allows it to release slowly over the course of hours — potentially reducing the intense impact on the system while still yielding detoxification support.
Best for sensitive people:
Glutathione-SR (Thorne) — iHerb.com
Find on iHerb.com
Find on Amazon (no affiliate)
This product contains 60mg of glutathione (a very low dose), while also releasing it slowly throughout the day. This form is highly tolerated.
Also great for sensitive people, with a lower dose:
BlueBonnett Glutathione 100mg (amazon — no affiliate)
Find on Amazon (no affiliate)
This product is slightly less gentle than the Thorne -SR. It contains 100mg (still a small dose), but it’s released all at once rather than over a few hours.
I recommend people start with the Thorne -SR, but if affordability is important, the Bluebonnet is the 2nd best option I’ve found.
How I Take Glutathione
I take glutathione 1-2 time per week, as part of a regular liver health regimen. More than that can cause unpleasant side effects, deplete valuable nutrients, and disrupt gut function — and I don’t consider that necessary for healing. Tolerance does seem to improve over time, indicating progress is being made through supplementation. If tolerated well, daily supplementation seems safe.
AFTER my body adjusted to The (expensive) Thorne-SR, I found myself able to tolerate cheaper products with higher doses (like the Bluebonnet and others) — up to 250mg of glutathione. I usually still take GLutathione 2x/week, Often as part of my “liver stack.”
+ Glutathione Precursors?
Note: After years of taking these, with some success, I now believe taking actual glutathione is more effective (and safe) than taking its precursors. Research has demonstrated glutathione’s safety, therefore, there is much less reason to take precursors in lieu of the real thing.
The building blocks of glutathione are: glycine, cysteine, and selenium.
Glutathione has a long-won reputation for being “hard” on the body — creating lots of unwanted symptoms. The same is true of glutathione precursors — most should be handled with caution, focusing on balance rather than a “more is better” mindset.
NAC
I choose to get my NAC in smaller 100mg doses from the Vitamin Shoppe Liver Cleanse.
I personally do not take NAC more than 4-7 days out of every month.
(amazon)
The common, standard NAC dose is 600mg — but many don’t tolerate high doses very well.
NAC is not recommended for daily use — it can weaken the gut microbiome (via antimicrobial properties) and disrupt collagen production around the body. Instead, use NAC intermittently, as part of a targeted plan.
(NAC from iHerb)
SULfORAPHANE
- Sulforaphane is a high-sulfur compound with potent liver-cleansing potential, but — like most liver supplements — it can disrupt the gut in high doses.
(amazon) (also, on iHerb)
SELENIUM
- Selenium must be balanced with iodine (and other minerals). Therefore, avoid high doses unless you are certain you need it. Overdose can cause intense side effects, including bodily, garlic-y odor.
GLYCINE
- Glycine must be balanced with other amino acids, includine taurine. Can be stimulating in the presence of high glutamate, and can contribute to high glutamate levels; insomnia can result. Less is more with glycine — keep the long run in mind.
SULFUR
- Sulfur can easily be overdone via supplements — after which it can be difficult to bring levels back down. High doses of sulfur are virtually never necessary.
Excellent Mineral Balance for Glutathione
Many minerals and nutrients are involved in synthesizing and recycling glutathione — including magnesium, zinc, B2, B6 and more.
Keep a broad perspective when it comes to nutritional supplementation — as we discuss in the nutrient section.
+ Binders
Binders (a colloquial term for substances that trap compounds for removal by the body) behave like super-absorbers of toxins in the gut, similar to fiber.
Jarrow Fulvic Acid / Shilajit (standardized)
A gentle binder that also nourishes the gut, while providing antioxidant potential. Jarrow sources from Primavie, a standardized form that is safe to take.
APPLE PECTIN
(iHerb)
This is an superb supplement for the gut and liver.
However, even safe binders like these should be taken in small, careful doses to avoid disruption of the gut microbiome.
All prebiotic fibers are safest when taken after notable progress has been made toward improved gut health.
CHLORELLA
Not recommended for folks with hemochromatosis or suspected mercury issues. Small doses are best for this.
With your liver health, where do you begin?
It always makes sense to begin with steps that are:
How to start:
The steps that best meet these four criterion are my personal favorites:
Foods
for liver health
daily
Olive Oil
Lemon Juice
Coffee
Fiber
Apple Pectin
A gentle, powerful prebiotic binder.
Consider improving gut health while (or before) taking this.
daily
(iHerb)
TUDCA
Tauroursodeoxycholic acid — a tolerable, yet powerful liver and gut health supplement.
daily
(amazon)
Remember: Start slow, back off with any negative side effects, and use small doses. With health, consistency is key — not brute force. These supplements are powerful.
Use these supplements to increase intensity of your liver support — for up to two days a week, or one week per month.
After testing each for tolerability, begin stacking multiple together. These supplements are probably not appropriate to take daily.
Read more about these supplements in the section above called ‘Supplements.’
+ herbal extracts
+ glutathione
+ choline
+ d-limonene
+ fat metabolism support
1-2 days per week
or
4-7 days on
3 weeks off
(amazon)
(no affiliate)
The Pillars of Health & Your Liver
Your Nutrient Status
The liver cannot heal without adequate nutritional support.
And unfortunately, a sluggish liver and gut means nutrients are not well-absorbed from food — leading, potentially, to broad deficiencies.
Therefore, I highly and fully recommend the single best multivitamin I’ve found on the market, the Naturelo 1-a-Day, which is bringing excellent results for so many clients and members:
Read more:
The Pillars of Health & Your Liver
Your Gut Health
Improving gut health is critical for restoring an overburdened liver.
In fact, much of our liver’s stress results directly from the microbes/pathogens in the gut.
FIRST, ENDOTOXIN
When gut pathogens release toxins into the bloodstream after a meal, it stimulates an immune response and on-going inflammation — all of which burdens the liver.
THEN, REABSORPTION
Secondly, liver toxins dumped into the gut should be excreted in a healthy bowel movement.
But in poor gut health they are re-absorbed into the bloodstream – to burden the liver again.
Therefore, it is imperative that gut health improve either before or alongside steps to support liver function. Otherwise, toxicity can pile up in the sluggish gut and be reabsorbed.
Keep in mind, further, that most liver-boosting steps have an inherent antimicrobial effect on microbes in the gut — either directly or by boosting liver function and bile production. This may create the need for repopulation via probiotics.
Regular Bowel Movements
Gut Symbiosis
Read more:
The Pillars of Health & Your Liver
Your Movement
Movement is necessary for proper liver function.
What is movement? Is it the same as exercise?
Basically, yes — however, the term ‘movement’ can embrace more balanced and restorative activities than are typically thought of as exercise.
Whereas exercise usually focuses on reps, weight, and heart rate (BPM) — and specifically, pushing those things to their limit — movement focuses on nourishing the entire body, with an eye on recovery from disease and restoration of youth and vitality.
Movement understands that too much exercise can be just as bad for a recovering body as too little, and that imbalance in motion creates imbalance in the body.
How does exercise, generally, help the liver?
In the liver, exercise increases fatty acid oxidation, decreases fatty acid synthesis, and prevents mitochondrial and hepatocellular damage through a reduction of the release of damage-associated molecular patterns.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954622/#:~:text=In%20the%20liver%2C%20exercise%20increases,to%20improve%20fatty%20liver%20disease.
It doesn’t take much exercise to improve liver health. In fact, if you’re moving on a daily basis — no matter how little — you’re taking steps in the right direction to improve the health of your liver.
What Types of Movement?
Any movement is great for the liver, but some are more effective than others.
Among the best movements is jumping. Up-and-down motions aggressively move lymph throughout the lymphatic system so it can be detoxified by the liver.
Modifying this — making it easier on weak legs — can be just as effective. Try simply bending/straightening your knees rapidly for 10-15 seconds.
Keep your lymphatic system clear — by any means — but especially via movement.
Read more:
The Pillars of Health & Your Liver
Sick Buildings
Remarkably, our living and work environments appear to have a great — and ever-increasing — effect on the health of our liver.
The common threats from the environment appear to be from:
If your environment is causing inflammation via these factors, it will dampen your efforts to recover health — in part by overburdening the liver.
This is not a reason to allow chronic worry or stress — but instead, to become informed.
Not all information on the internet is wise or helpful concerning environmental factors. There’s a lot of fear-mongering and product hyping.
So keep your wits about you, grow your awareness, and proceed forward with your health journey.
Whatever you do, never pause your health adventures simply because your environment isn’t perfect.
After all, no environment is perfect, and the wisdom you gain — even in a subpar environment — will serve you later when your environments do improve.
Read more:
the TESTIMONIALS
Max: “Some of the best [information] in the world.”
“You have changed how I think about what I expect from every health professional I work with. You are a rockstar!
You are practical, not selling an agenda and so open-minded, which comes through in your writing. It’s so clear how much thought you’ve put into the site, and the content and delivery of content is unparalleled.
You are thorough, but also able to communicate in a way that’s not overwhelming, which I feel is really hard to balance. You’re able to communicate this stuff 100x better than anyone else out there.
I’m often referencing your site in my mind as I’ve been helping my brother work through issues.
I’m so appreciative of you and your work — the mindset you’ve given me is invaluable. You’ve trained and taught me well!”
Max Friedman
Massachussetts, USA
Josh: “The material on this website is extremely clear cut.”
“I just want to say: Travis Burch has been key to my healing process over the last year, which is getting better and better.
Coming from so many different dietary influences, I feel as though Travis has shown me the balance that I needed.
If I could have gone back in time 4 years ago, when I started searching into health, and had access to the knowledge on this website and Travis’ direct support I would have sorted a lot of issues I had out a long time ago and saved my self a lot of tim.
The material on this website is extremely clear cut, organised and actually very enjoyable and easy to read. Never have I been so interested and excited when looking into health. Everything is actionable and there are a million things I’ve taken from the website to improve so many issues I had (sleep improved greatly, circadian rhythm, energy levels, skin issues have improved, strength in the gym are just a few of many others, oh and also balance, so key). Everything you need to heal is here on this website.
Also working with Travis directly he has been able to troubleshoot a lot of issues and I am always so grateful for the time he takes to help me. He really does put thought and effort into every single response I have from him and honestly just cannot thank him enough.”
Josh Clement
United Kingdom
Luna: “I wanted to keep Travis a secret out of fear that his prices would go up a thousand fold, because he is worth that much.”
“I have been searching the internet for years trying to find solutions for the various health conditions my family and I have been suffering from. Because of that, I would go into various rabbit holes of I formation which would promise ultimate healing by following certain diets and or protocols. I had information and books about GAPS, the Specific Carbohydrate Diet, Paleo, Keto, Medical Medium, Jack Kruse, Ray Peat, prometabolic eating so on.
Every time I would find some new information — or some kind of answers — I would get excited, and I would try to apply the information! But I would also try to make sense of it in the context of all of the other information that I had gathered from the past
One day, while searching through message boards and forums, Travis’s website popped up. The guy seemed to have a handle on all of the information. I was highly impressed and decided to book a free call so I could basically spew all of the information that I had read for the past two years onto him.
From the beginning I was so moved by his kindness and vast knowledge. He was not only familiar with all of the things that I asked him, he was able to explain how that information fit into my particular situation. I had tried to reach out to various people in the past and they all demanded money for the slightest interaction or were incredibly pompous and rude to be asked even a simple question. I had SO many questions to ask him before deciding whether to work with him. I wanted to make sure that he know at least as much as I did about all the things. He was so patient and answered all of my questions without ever sounding annoyed or in a rush to “get” me as a paying client.
More than the actual knowledge that he has (which is vast) about various health theories and perspectives, it was his presence that was most healing. Just having someone whom I could bounce ideas off of and who would knew where I was coming from was so reassuring. I felt like I was literally juggling the whole internet’s worth of information by myself with no way to figure out which way to go or what to take as truth and what to discard and his amazing amount of understanding really helped me traverse it all.
Travis helped me to feel that I wasn’t completely alone trying to heal me and my family’s health. And that feeling was the most healing of all. I am hoping to start working with him again soon. In the meantime he is always willing to answer random questions that pop into my mind.
I wanted to keep Travis a secret out of fear that his prices would go up a thousand fold, because he is worth that much. But I know what it’s like to suffer alone trying to find answers in an endless sea of information. I believe that he can help many people. Thank you Travis! You have really been a God-send.”
Luna Tomy
USA
Jaemin — “Travis has given me my life back.”
“I’ve been on an 8-year long journey of struggling with hypothyroidism and a ton of health issues stemming from that (i.e. chronic fatigue, depression, weak immune system, insomnia, constant sore throats, digestive issues, etc.) I’ve seen tons of different doctors, naturopaths, healers (and spent thousands of dollars) with little to no results.
In the first few months of working with Travis, my issues started to reverse almost instantly! Within 6-12 months, I felt like I had healed 80-90% of my issues. It was remarkable. And with so much day-to-day support. He’s also very open-minded and non-dogmatic, so he’ll work with you however you want to explore things. Not to mention, he’s also just an incredibly caring and awesome human being. Navigating my health journey has been infinitely more manageable and less overwhelming with Travis by my side.
Travis has given me my life back and I can’t thank him enough for it! And his ideas and perspectives on health feel absolutely foundational to me. Your mileage will vary with any health coach or protocol, as everybody and situation is different, but I’m convinced that Travis’ coaching would be helpful to pretty much everybody. His protocols feel absolutely fundamental to me for better health.”
Jaemin Yi
California, USA
Diane — “I can personally attest that Travis Burch is the real deal.”
“There are seemingly endless numbers of health and nutrition gurus selling protocols, but very very few of them actually possess the qualities needed to heal for a person struggling from ill health or disease.
I can personally attest that Travis Burch is the real deal. I’m forever grateful to have crossed paths with him at a very crucial time during which the collective health of my family had fallen apart as a result of living in a moldy house.
His in-depth understanding of nutrition, lifestyle (and their interactions) and the way in which the environment influences our health (good and bad) is astounding.
But, the best part is that he’s big-hearted and has a faculty for tuning in and listening that effectively sets him apart from others in the field. Thank you, Travis!”
Diane Tantimonaco
California, USA
Shea — “I’m constantly reading and referring to this.”
Thank you so much! Love the content, I’m constantly reading and referring to it! Now I’ve got it for life! ❤️
Shea Frith
Australia
S.M. — “Saved me a lot of money.”
“I have suffered from chronic digestive issues for decades. I tried so many things and was feeling so lost, just getting worse, never better. Never knew what I should be eating-my health was getting worse and it was taking a toll on my work, my relationships. Working with Travis over the past year has helped me tremendously. He understands what it feels like to feel anxious and confused and so sick of being sick. He is a helping hand in a sea of confusing health information. He has such a level head and takes a reasonable approach to healing (starting with foundations). He really listens. He sends quick, thoughtful replies everytime I write him. He has been there for me when I was really scared or unsure how to proceed. I always feel better after our zooms. He is patient and answers all my questions and never makes me feel dumb no matter how many questions I have. He has saved me a lot of money with his many hacks and product recommendations! If you hire Travis as your health coach he will help you heal, and this may not be overnight, it takes time to undo years of being sick, but he will be there and stick with you as you figure things out, and teach you a lot!”
SM, R.D.
Massachussetts, USA
Viveka: “This is the most practical and helpful source…”
“Informed by Travis’ extensive personal experience, this is the most practical and helpful source of info on grounding, light, and electromagnetic healing I’ve seen on the web.”
Viveka Jagadeesan
USA
Bart: “Travis has helped me tremendously…”
“With his website and coaching Travis gives a very clear picture about what constitutes health, which he describes perfectly through his pillars of health. As a coach he is highly engaged and responds quickly to all your questions. He has helped me tremendously in dealing with illness and navigating the maze of online self help recommendations and I can’t thank him enough.”
Bart Lutmers
Netherlands
Mandy: “Extremely patient and really listens.”
“Travis Burch is extremely patient and really listens.
He has helped me recently discover some major issues with my regimen and I’m forever grateful!”
Mandy Rode
Alberta, Canada
Brooke: “There’s no agenda or bias — only what works.”
“Without Travis my health wouldn’t be where it is today. The Pillars of health show EVERYTHING you need to know about health.
I honestly can’t put into words how helpful they have been to me. They flipped everything for me — it was the balance I needed in my life.
I find myself going back to this pretty often when needed now! Oh, would it have saved me time having access to this years ago!
Travis himself is different from anyone I’ve spoken to in the health world, I’m constantly blown away every time I speak with him. He will look at every angle of my questions and always give me the light at the end of the tunnel with my problems (Even my more silly questions!)
Travis you are a kind, amazing person: you listen, you are patient, & you want to help. Your understanding of health is essentially on a different planet. From every moving part, you’ve let me explore my issues in my own time and way, with no pressure that might make me feel overwhelmed. You put enormous amounts of effort into every single thing you do. I’m forever grateful for the help you have given me over the years.
There’s no agenda or bias with Travis, only what works, he is the real deal.”
Brooke Collins
U.K.
Krystie: “Thank you for this wonderful gift!”
“I’ve been happy to support your site as your information is extremely comprehensive, and you can see how much effort you’ve put into your research to help others heal.
Thank you for this wonderful gift!“
Krystie Kyes
USA
Erica: “A life-changing practitioner to work with. “
“I’ve been working with Travis for over a year. I can’t over-emphasize the influence he has had on my life, on my health, and my happiness. I started working with Travis just as I came down with a chronic health condition called gastroparesis (“GP”). I was convinced by the medical community, scientific literature, and the general consensus of anyone who has this condition that I would have it for life, and at the very best be able to manage my symptoms with medication and drastic, permanent dietary changes.
Over the past year, Travis helped me recover from an all time low with my health. Working with Travis gave me the gift of no longer believing I’ll suffer from a chronic health condition the rest of my life. It allowed me to be able to eat foods I wasn’t sure I could safely eat again, be able to feel energy I wasn’t sure would return, be able to have substantial periods of time where I’m healthy & feeling great and to experience my health continuously (but not linearly) improving.
I can’t recommend working with him enough. Travis is so methodical, thorough, practical, and an incredible person – which makes him a life-changing practitioner to work with. Thank you for everything Travis, endless appreciation for all that you do!“
Erica Mulford
USA
Related Articles
‘Sensitization’ = Environmental Illness?
An introduction to environmental sensitivities.
5 Elements of Healthy Buildings
Let’s run through five big elements of healthy buildings.
Nutrient Balancing for Insomnia
Certain nutrients are much more important for sleep than others.
My Experiences With Individual Nutrients, PAST & NOW
Here’s how individual nutrients used to affect me in the past, and how they affect me now.
The Double 90-10 Rule
The rule that flipped the script on my health progress.
First Steps
Building a Foundation with Coaching Clients
Articles
An introduction to environmental sensitivities.
Let’s run through five big elements of healthy buildings.
Certain nutrients are much more important for sleep than others.
Here’s how individual nutrients used to affect me in the past, and how they affect me now.
The rule that flipped the script on my health progress.
Building a Foundation with Coaching Clients