Explanation
The Non-Alcoholic Fatty Liver Disease measurement assesses the presence of fat and inflammation in the liver. (source, source)
Low
Low Non-Alcoholic Fatty Liver Disease (NAFLD) can stem from physiological factors affecting liver health, such as poor fat metabolism and insulin resistance. From a nutritional perspective, excessive intake of processed foods high in unhealthy fats and sugars can contribute to the accumulation of fat in the liver. (source)
Generally, low non-alcoholic fatty liver disease readings are considered to be a sign of good health.
Optimization
Low non-alcoholic fatty liver disease readings usually do not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.
High
High Non-Alcoholic Fatty Liver Disease (NAFLD) can stem from physiological factors linked to liver health and metabolic function, particularly when there is an imbalance in fat metabolism. Nutritionally, diets high in saturated fats and added sugars can exacerbate NAFLD by contributing to excessive fat accumulation in the liver. (source, source)
Optimization
Limit simple carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Limiting the intake of simple carbohydrates will aid in regulating blood glucose levels. Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.
Incorporate cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels. Cinnamon has been shown to mimic the effects of insulin by activating pathways that lead to a reduction in blood glucose. (source) Recommendation: Consume up to 1 tsp of cinnamon daily.
Avoid prolonged sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise induces skeletal muscle to absorb glucose from the bloodstream for energy, which decreases blood glucose levels. Further, data suggests that exercise improves beta cell function, which improves blood sugar control. (source) Breaking up prolonged periods of sitting with movement will help regulate blood glucose levels. Recommendation: Break up each hour of sitting with at least five minutes of physical activity, such as body weight squats, knee raises, walking, and push-ups. Do a daily structured walk of at least one mile.
Supplement with berberine: Berberine supplementation has been shown to decrease glucose concentrations. (source) Berberine supports the activity and proliferation of insulin beta cells, which improves blood sugar control and regulates blood glucose levels. (source) Recommendation: Supplement with at least 1 g of berberine daily.
Drink black coffee: Coffee consumption has been associated with lower AST levels. (source) Black coffee is high in polyphenols which exert antioxidant properties that mediate liver enzymes, including AST. (source) Recommendation: Drink coffee as desired.
Avoid alcohol: Abnormal AST levels have been associated with higher alcohol intake. (source) The liver is primarily responsible for detoxifying various metabolic and environmental toxins, including the metabolism of alcohol. Excessive alcohol intake can damage the liver due to an increase in the activity of liver enzymes, including AST. (source)Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Avoid Alcohol: Abnormal AST levels have been associated with higher alcohol intake. (source) Further, increased alcohol consumption has been associated with decreased levels of albumin. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Active recovery: Intense exercise has been shown to negatively affect AST levels. (source) An intense exercise bout can induce microscopic tears in the muscle fibers, releasing AST into the bloodstream. (source) Recovery days allow these levels to return to a normal state. Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Supplement with milk thistle: Supplementation with milk thistle has been shown to benefit AST concentrations. (source) Milk thistle’s flavonoid content, particularly Silymarin, exhibits antioxidant and anti-inflammatory properties that help lower liver enzymes, including AST. (source) Recommendation: Supplement with at least 420 mg of milk thistle daily.
Prioritize foods high in vitamin B6: ALT concentrations have been positively associated with vitamin B6. (source) Pyridoxal-5-phosphate (PLP), a form of vitamin B6, is a necessary cofactor of ALT. Thus, an increase in vitamin B6 will increase ALT activity. (source) Recommendation: Consume at least two servings a day of high vitamin B6 foods.
One serving examples: Salmon (3 oz), Chicken Breast (3.5 oz), Potatoes (mashed skin on) (1 cup), Yellowfin Tuna (3 oz), Chickpeas (1 cup)
Supplement with a vitamin B Complex: ALT concentrations are positively associated with vitamin B6 supplementation. (source) Pyridoxal-5-phosphate (PLP), a form of vitamin B6, is a necessary cofactor of ALT. Thus, an increase in vitamin B6 will increase ALT activity. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.
Prioritize high-quality protein: Albumin levels have been shown to increase after eating protein, both in mixed meals and protein-only meals, in both younger and older populations. (source, source) Dietary intake of quality protein increases albumin synthesis following a meal, as the essential amino acids from the ingested protein stimulate the production of albumin. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.
One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)
Supplement with a quality protein source: Intake of complete protein sources, or those that contain all of the essential amino acids, has been shown to play a crucial role in supporting optimal albumin levels. The breakdown of protein releases essential amino acids, which serve as the building blocks for albumin. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.
Supplement with fish oil: Fish oil supplementation has been shown to help support healthy albumin levels. (source, source) Fish oil supplements contain EPA and DHA, which are omega-3 fatty acids that have been shown to reduce inflammation. Chronic inflammation has been associated with decreased albumin production. (source) Recommendation: Supplement with at least 3 grams of fish oil daily.
Prioritize foods high in folate: Consumption of folic acid has been shown to increase platelet count. (source) Folate aids in cell division in the bone marrow, the site of platelet production, which allows for increased platelet production. (source) Recommendation: Consume at least two servings of foods high in folate daily.
One serving examples: Beef Liver (3 oz), Lentils (1 cup), Black-Eyed Peas (1 cup), Asparagus (cooked) (1 cup), Spinach (2 cups)
Train regularly: Moderate and vigorous exercise is associated with increased platelet count. (source) Exercise causes a release of platelets from the liver, lungs, and spleen, due to increases in epinephrine, thus increasing platelet concentrations in the blood. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Low Platelets
Prioritize Foods High in Folate: Consumption of folic acid has been shown to increase platelet count. (source) Recommendation: Consume at least two servings of foods high in folate, like dark leafy greens, beans, and whole grains, daily.
Train Regularly: Moderate and vigorous exercise is associated with increased platelet count. (source) Intense exercise has been shown to increase albumin synthesis. (source) Finally, resistance training has been shown to increase ALT levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.
Associated Biomarkers
