September 3rd, 2013 | Posted By: Magdalena Wszelaki | Posted in Adrenals, Anti-Candida, Articles, Estrogen Dominance, Menopause, PCOS, Thyroid

How to Optimize Liver Function to Rebalance Hormones in Women

We have all heard about using hormones or herbs to address our hormonal imbalances. But there is not much talk about the liver.

We have all heard about using hormones or herbs to address our hormonal imbalances. But there is not much talk about the liver.

Let’s understand the organ that does more than just detoxing. The liver is the second largest organ of the body. Do you know where is it found? Put your right hand over the end of your right rib cage, just below the diaphragm – your hand is now over your liver.

Your liver performs about 200 vital functions, most of which are vital for good health. Detoxification of the blood, protein synthesis, excretion of bilirubin, hormones, cholesterol, drugs, and production of bile, (an alkaline compound which helps in digestion through the emulsification of lipids), are just some of the important functions that the liver performs.

How Do You Know if Your Liver is Sluggish?

Many people tell me that their doctor has told them that their liver “is fine” based on their blood work. The reality is liver abnormalities in your lab work often do not appear at the onset of the problems but after years of suffering from a sluggish liver.

Here are some early signals that your liver might not be in the best shape:

1. Cholesterol and Level of Fat

One of the main functions of the liver is to maintain a healthy level of fats in the bloodstream. For an average person, approximately 80% of the cholesterol is generated by the liver. A sluggish liver will show up as:

  • Elevated low-density lipoprotein (LDL), or “bad cholesterol”
  • Reduced high-density lipoprotein (HDL) cholesterol, or “good cholesterol” which is the precursor for your hormone production
  • Elevation triglycerides
  • Elevated ALT and AST liver enzymes
  • Weight gain
  • Heart disease

2. Digestive Problems

Out of the many functions that the liver performs, the most important is to produce bile, which helps in digestion through the process of emulsification of lipids. A sluggish liver produces less bile, causing many digestion problems for the affected individual, including:

  • Bloating of the abdomen
  • Constipation
  • Inability to digest fatty foods
  • Loss of appetite

3. Skin-Related Allergies

The liver plays an important role in eliminating toxins from the body and maintaining the efficiency of the body’s immune system.

If the process of eliminating toxins is hampered, as is in the case of a sluggish liver, skin irritation or skin allergies occur, which are considered the first sign of liver damage. A person in such a case would develop:

  • Rashes
  • Psoriasis
  • Eczema
  • Boils, acne, or moles
  • Itching

4. Fluctuation in Blood Sugar Level

One of the main functions of the liver is to maintain the sugar level in the blood. A sluggish liver fails to do so, and would fluctuate the sugar levels to a great extent. In such a condition, a person would show symptoms such as:

  • Loss of appetite
  • Weakness or dizziness
  • Nausea
  • Vomiting
  • Low energy level
  • Fever
  • Abdominal pain

5. Hormonal Imbalance

The liver is responsible for filtering out mutated hormones. A person with a sluggish liver would be quite affected by the hormonal (and neurotransmitter) imbalance and would exhibit symptoms such as:

  • Sleep and mental disturbance
  • Mental confusion
  • Depression
  • Sensitivity to medicines
  • Heavy or clotted menstruation in women
  • Irregular periods
  • Fibroids in breast or uterus
  • Hot flashes
  • Cysts on ovaries
  • Mood swings or any menopausal problems

6. Other Symptoms

Apart from the sluggish liver symptoms mentioned above, individuals suffering from this condition may also show other symptoms, such as:

  • Intolerance to alcohol (this is a big sign!)
  • Intolerance to coffee (this is a big sign, too!)
  • Swollen feet or abdomen
  • Easy bruising
  • Yellowing of the eyes
  • Dark urine and stool
  • Bad breath
  • Heartburn
  • Sensitivity to chemicals in paints, petrol, bleaches, etc.
  • Body odor

Here is the good news: the liver is the only organ that can regenerate itself. Provided you give it the right support.

What Does the Liver Do for Us?

Your liver does so much more than you imagined.

The liver is responsible for over 200 functions in the body and is the largest internal organ, weighing in at about 55oz (or 1.5 kg). It is central to so many of the body’s functions and most people are unaware of how vital it is to good health. Some of the major functions of the liver are:

  • Purifying our blood (50 oz or 1.4 liters a minute)
  • Regulating the metabolism (through bile production)
  • Storing minerals and fat soluble vitamins, protein synthesis, glycogen storage and conversion (energy production)
  • Cholesterol production (contrary to Western medicine’s believers, cholesterol is necessary as it is the precursor for our steroid hormones; it manages our brain function, nerve function, and hormone transportation)
  • Parasite protection (by filtering protozoa) and…
  • More famously… detoxification!

Although the liver is wonderful at healing and amazing at self-recovery, it does take a great deal of abuse in our Western lifestyles. Some of the choices can be fairly obvious (like eating non-organic food, living in a polluted area, drinking contaminated water) but many other choices (like skin care products, house cleaning products, drinking tap water or prescription medication) can create further load which we might not even be aware of.

According to the Environmental Working Group (EWG), studies show that an average American is daily exposed to 200 chemical toxins and carries as many as 91 of them.

Where is All the Toxicity Coming From?

There are a lot of factors which affect whether the liver performs its critical functions effectively. Poor lifestyle choices can put too much pressure on this delicate organ. Here is what contributes to our toxic load:

  • Non-organic food (think: mercury, lead, PCBs and over 130 pesticides)
  • Air pollution (a long list)
  • Tap water (think: fluoride, chlorine, PCBs, mercury, lead, parasites)
  • Skin care products (think: phthalates, BPA, triclosan, parabens)
  • Household cleaning products (think: triclosan, phthalates, parabens)
  • Medications; both recreational and prescription, including commonly-used ones like corticosteroids, tetracycline and aspirin
  • Plastics (think: BPA, PFOA)
  • Cookware like non-stick pans (think: PFOA)
  • Stress
  • Alcohol
  • Coffee

Our body is designed to excrete these toxins. We have a few detoxification organs, namely: skin, lungs, kidneys, digestive tract and, of course, the liver. They are all capable of performing the beautiful job of freeing us from these toxins – the challenge is when the load is higher than what they can handle; this is when toxicity takes a toll on us.

The Role of the Liver in Female Hormone Balance

Phase One and Phase Two of Liver Detoxification

The liver’s detoxification method includes two phases which are referred to as Phase One and Phase Two.

Phase One is known as oxidation and Phase Two as conjugation. In Phase One, the liver uses oxygen and enzymes to burn toxins. This process is called oxidation as it makes the toxins more soluble in water so they can be more easily excreted from the body by the kidneys and the liver. Most environmental toxins are fat-soluble to start with, and therefore difficult or impossible to eliminate without the liver’s help. Did you know that the chemicals produced in Phase One are more toxic than those which originally entered the body?

This phase of liver detoxification is inhibited by nutritional deficiency, toxic exposure, alcohol consumption, low protein intake, and medications such as acetaminophen (brand name Tylenol) that deplete glutathione which is needed for acetaminophen detoxification.

To free itself of toxins produced by Phase One detoxification, the liver performs Phase Two called conjugation. In this phase, oxidized chemicals are combined with sulfur, specific amino acids (like the methyl group) or organic acids, and then excreted in bile and urine.

Both phases are dependent on vital substances which are required to activate the catalyst for toxin conversion and they must work in balance so that no harmful toxins are left to circulate.

There are six pathways in Phase Two and each one is responsible for converting a different set of substances (e.g. estrogen, thyroid hormones, heavy metals, histamine, phenol, salicylates, bilirubin, nicotine, bacterial toxins, caffeine). The six pathways are called:

1. Amino Acid Conjugation pathway

2. The Glutathione pathway

3. The Sulphation (sulfation) pathway

4. The Methylation pathway

5. The Glucoronidation pathway

6. The Acetylation pathway.

Methylation and Sulphation Pathways Explained

For an example of how these pathways work let’s look at the methylation pathway in more detail. This allows methyl groups to pass through the liver and out of the body safely. This pathway detoxifies estrogen, dopamine, histamine and heavy metals. To support this pathway we can increase our intake of choline (avocados/eggs/non-GM soy lecithin) and B vitamins.

The sulphation pathway detoxifies excess neurotransmitters, steroids, thyroid hormones, phenol and excess bile acids. This pathway is often burdened by frequent use of nonsteroidal anti-inflammatory drugs (NSAIDS). We can support this pathway through an increase in high sulfur foods (e.g. egg yolk, broccoli, onion, or MSM).

If Phase Two is not working effectively, then the highly toxic chemicals formed in Phase One cannot be converted which can cause a lot of toxicity issues in the body such as tissue damage or disease. It may also cause excess hormones to circulate through the bloodstream instead of being excreted and this can lead to hormonal imbalances which may affect the thyroid gland or our estrogen levels.

To learn more about how a sluggish liver affects your thyroid health and how to gradually detox from harmful chemicals, I recommend following the 12-Day Thyroid Detox here.

So there you have it: your liver needs to eliminate the metabolized, or “used up hormones” to make space for new ones. This is why I have never met a person who has a sluggish liver and is hormonally balanced.

What Can You Do?

I have three tips here for you to get you started in the right direction:

1. Hydrochloric Acid (aka Stomach Acid)

Improve the level of your stomach acid level by drinking 1 tablespoon of apple cider vinegar or ½ lemon in a glass of warm/lukewarm water upon rising. Do not eat till 30 minutes later. You can have it with your thyroid medication if you are taking any.

If you prefer to use a supplement, see below for our very own Wellena brand of HCL.

Try thisDigestive Enzymes

2. Fiber

Take at least 2-3 tablespoons of insoluble fiber per day; my favorite is ground golden flax seed as it helps estrogen metabolism as well. If you can’t tolerate flax seed, substitute with chia seeds or psyllium husk.

Tip: Learn how to add more hormone-balancing ingredients to your meals with our FREE 19 Estrogen Balancing Superfoods Guide here.

3. Liver Supporting Supplements

Get a good quality Vitamin B complex – it is a key vitamin to open up the detoxification pathways. If you don’t feel good taking it, get the methylated form of folate and B12. Other liver-supporting supplements like Brocco Power and Magnesium Replenish are also recommended to help support optimal liver function and promote hormone balance.

TryB Maximus, Brocco Power, Magnesium Replenish

Learn more with Overcoming Estrogen Dominance

Overcoming Estrogen Dominance

“The body has an amazing ability to heal. We just need to give it the right resources.”

In Overcoming Estrogen Dominance, my goal is to empower and give you the tools to take control of your hormones and health.

More than 70% of women experience estrogen dominance. The symptoms range from lumpy and fibrocystic breasts to thyroid nodules, hot flashes, fibroids, uterine polyps, painful, heavy or irregular periods to infertility and miscarriages, from mood swings to insomnia, weight gain to fatigue.

So many women have experienced the pain and frustration that comes when they feel their symptoms and complaints are dismissed or minimized. This is particularly true for women who are experiencing the symptoms of hormone imbalance. Even when doctors do offer treatment, it’s typically in the form of prescription medication or invasive surgical procedures.

In Overcoming Estrogen Dominance, I hope to show that those extreme interventions are often unnecessary, and to give women a roadmap to reverse estrogen dominance using food, herbs, supplements and natural protocols to rebalance hormones.

To get your copy of Overcoming Estrogen Dominance, go here.

61 Comments to How to Optimize Liver Function to Rebalance Hormones in Women

  1. Yes I am post menopausal, & on low dose bioidentical hormones. However no matter what, when I do my 24 hour urinary hormone test, it still shows I am low. I grind 2 T of flaxseed everyday for years & put it in a whey shake. I think I do everything right as far as diet, physical exercise, yoga & meditation but still cannot get a normal read on my test in the post menopausal range.

    • Hi Jeannie,
      try to catch our workshop tomorrow – – I will be talking about why this might be happening to you. Sometimes food sensitivities, the health of our gut and liver can impact how your hormones are metabolized and this is why they are showing up low.
      Other hormones, like elevated cortisol can also cause them to be lower.

  2. I suffer from underachieving thyroid, osteoporosis, rheumatoid arthritis, please navigate me, guide me to get the most important healing action plan available. Thank you for your guidance.

    • To Kathleen: I too am also on thyroid for the last 8 years. I was also osteoporosis for close to 14 years each time progressively getting worse. 1 1/2 years ago I went back into osteopenia. I credit hormone replacement, thyroid, estradiol (I wore a vivelle patch for 12 years,( I am now on compounded estradiol with estriol), and compounded progesterone, I do not need testosterone as I make enough of my own. I also credit a change of diet to what I call Paleo light. I eat less meat than they suggest a ton of green vegetables, low sugar fruits and a lot of nuts and seeds which I sprout and dehydrate myself and good fats, olive oil, avocado oil and occasionally coconut. No grains, diary, sugar or starches. I also employ something called the Sway test that my current doctor (changed doctors due to a long distance move) Google. I drink only purified water (iSpring), homemade almond and coconut milk. I was also diagnosed with psoriatic arthritis 6 years ago. A gastroenterologist started me on a probiotic called VSL#3. I started out with about 140 billion of it. Every few weeks I had to decrease it because I would start to absorb too much B12 from it which would keep me awake at night. 18 months later I was at 15 billion (Douglas and Renew Life) which I take everyday since the fall of 2013. I don’t even know that it’s there unless something gets out of balance or I don’t sleep well for a few nights. But them I only feel it very slightly. My last sed rate was a 4. I have never been to a rheumatologist nor have I ever been on any medications for it and don’t plan to be. I hope some of this helps you.

      • Hi Nancy it sounds as if you have done a fabulous job, helping yourself through food.
        I have ‘lessened my stage 4 cirrhosis to ‘normal’ by using the ‘right’ food for me. Very similar to you.
        Re: Arthritis. Have you tried MSM? Go do some research. I have a chronic knee caused by a fall from a high window aged 5. Now at 63 daily tbsp of MSM powder in water has me running around with my greyhounds again. I loved the idea of drinking it with unfiltered raw ACV. But it was too vile.
        MSM, I mix in a jar and keep it in the fridge to swig, it is palatable cold. It gets rid of leg cramps too!
        You could take a look. MSM help many liverish and inflammatory and hormonal problems.
        My menopause was short and sweet, although emotionally unwelcome. I took MSM. No blush, flush or sweats.

    • I also use a small amount of Bio-cleanse each day with liquid turmeric (a natural anti-inflammatory). I drink dandelion root tea periodically and use Apo-Hepat when needed.

  3. Interesting article thanks. I suffer with liver and hormonal issues as part of an overall chronic illness. Everytime I take b vitamins I get severe acne. Any ideas?

    • Eat or take high quality grass fed beef liver supplements. Liver is a natural source of vitamin Bs and your body will be able to process it. I took “quality” vitamin B supplements (the recommended form, name of which I can’t recall at the moment) and after the initial boost wore off my body stopped tolerating it. Now taking liver supplements and the difference is night and day. I have CFS/fibro/lupus/younameit, and was able to practically run to my car today when I was late to a meeting! Try it…or cook and eat it a couple times a week.

  4. I am hypothyroid, menopausal and an estrogen fed breast cancer survivor taking Aromasin to block estrogen. That said I am looking forward to your workshop to balance my crazy hormones. I have been thinking liver detox because I have all signs of sluggish liver. Sluggish thyroid standstill on weight loss. I need to regain my health.

  5. Hi Simone – thanks for your comment – I sure hope you find answers in the workshop:-)

    Customer Support

  6. How much B vitamin do I take. I take a multivitamin with B vitamins including folate. I’ve read that taking too much B can cause problems.

    • Get your vitamin B from liver or liver supplements! It has changed my life! Research it. Should be high quality, grass fed beef liver.

        • Hi there, I’m a bit confused by the Hydrochloric acid point having read that lemons are one of the foods to avoid if you suffer from reflux? Please could someone clarify? Thank you. I currently use ACV. It was helping for a while, but am really struggling now 🙁

          • 1/2 Lemon in a large glass of water 2nd thing in the morning helps flush the night’s build up of toxins in the liver and balance pH in the body.

            Limes can also be used.

      • Dessicated Liver is full of whatever toxins the animal was exposed to, since it’s job is to filter out whatever it can, and store whatever it can not process without causing damage to the heart or kidneys.

        The same as with our liver, which also stores the semi-dorment viruses we collect over the years, like HHV-4/ EBV, which causes fatigue when it is acting up, or per the Cincinnati Hospital EBV study (April 2018), 102+ Chronic diseases. These include R.A., MS, diabetes, Lupus, Mono, and some types of breast and prostate cancer. The particular family of viruses feeds on certain foods (gluten, dairy, GMOs, and anything similar to what vaccine viruses are grown in) and toxins in the body (like mercury or copper) and we all have plenty of those!

        EBV is also thought to cause hot flashes if it inflames the center part of the liver as it lives there for years, and the temperature swings do not only hit women; Men call them ‘Night Sweats’.

        Please comment if you know of any men who get Night Sweats!

  7. I am a 55 white yr old female with a fatty liver have had high cholesterol x6 yrs now with high Tryglycerides don’t like the effect of statins as I have Chronic Pain with Depression. Have been on meds for the past 16yrs. I am recovering from a Total Hysterectomy hx of Endometriosis prior to viable births now they are 19 and 17 yrs old. My abdomen has been distended and chronic pelvic pain post menopausal x5 yrs now. I also have Diverticulosis as well as Constipation has been an issue for years. Do take B-Complex and or Good Multi for Women over 50. Started a Liver Support by Country Way and also have drank 2tsp loose Horehound Tea as I read its a great detoxifier for Fatty liver.
    I know I must decrease my sugar addiction and already have stopped Alcohol as both of these only add to the problem

    • Hi Barbara, Here is what Magdalena says about hot flashes:

      Hot flashes are often due to low estrogen levels. As much as maca and black cohosh can offer some relief, they often do not address the underlying reasons why our ovaries (or adrenals in the case of someone who lost her ovaries) are struggling with producing adequate amounts of estrogen. Or, why is our body not metabolizing and using whatever estrogen there is, efficiently. This is where food and striving for a balanced body come in. On one hand, we can add foods like flax seed to help boost estrogen levels and the metabolism of estrogen. This can help but if your body is imbalanced, then flax seed alone might not help. This is where restoring the health of the gut, liver and sugar levels play a big role even though most of us do not connect these three body systems to our hormonal balance and symptoms such as the hot flashes. I have seen women’s hot flashes going away by just stopping to eat gluten, drinking too much coffee and stopping sugar/carbohydrate binges. When the body is in a state of a relative balance, wonderful healing can start happening. I hope this gives you a sense of perspective – to add foods like flaxseed while restoring the health of your gut, detoxing your liver and rebalancing your sugar levels.

      If you want to learn about how food can balance hormones, here is her free workshop

      Here is a little quiz to give you an idea of possible hormonal imbalances

      I hope this helps!

      Jeanne HB Team

  8. Hi there, I’m a bit confused by the Hydrochloric acid point having read that lemons are one of the foods to avoid if you suffer from reflux? Please could someone clarify? Thank you. I currently use ACV. It was helping for a while, but am really struggling now 🙁

      • Hello. My daughter-in-law had a baby 4 months ago. She had pre eclampsia at the end and after her pregnancy. She recently is having problems with her blood pressure and now the doctors are saying her liver enzymes are high and her liver could be shot. She is 26 years old, they have her come in once a day for 6 hours of saline given through IV. She went on fertility drugs to get pregnant. Whar could this be…she was a healthy young mom. I just cannot believe her liver could be shot. She also found out while pregnant that she is celiac. Although she never had any symptoms before pregnancy. We just need some answers, and do not seem to be getting anywhere. Any ideas?

        • Six hrs of SALINE? I highly suspect theres more in that IV than salt water. Find out what theyre giving her.
          If shes having liver trouble, she needs to greatly lower her carbs so the liver can heal. She can reverse the liver damage, esp at only 26yo. Her carb intake is prob why she couldnt get pregnant, high carb intake causes PCOS.

        • Hi Tobi,
          Your daughter’s story sounds complex. This type of therapy every day is not something we can comment upon. We do recommend finding a functional practitioner/naturopath. Here is an excellent article. It has locating resources at the end. We hope things improve for your family ~HB Team

  9. great article but very low on what to do.. even at the bottom it says 3 things to do and there aren’t 3 🙂 or they are not clearly stated.

    • The 3rd thing to do is:
      “Finally, I would like to invite you to watch my free workshop, “How to Use Food To Balance Your Hormones,” to learn how detoxing the liver can help you rebalance your hormones naturally.”

      This workshop is actually a free 8 day preview of our Cooking for Balance program. It is really informative and will make a huge difference in your digestive and liver health. WE hope you decide to sign up. 🙂
      ~ HB team

    • I saw 3 tips but they were numbered wrong. 1, 1 & 2. Hydrochloric Acid, Fibre and Vitamin B complex.

      • Thank you for your feedback Mary! I have notified the team so we can improve this article. =)

        Healthy Regards,
        HB Team

  10. Please I have been on noristerat injection for almost two years, my last shots expired this February, ever since then my period has been irregular and scanty please which of the detox method is best for me to start with, to help balance my hormone?

    • Hi! I’m 27 year old, had a baby 4 years ago. I have horrible acne, especially on my jawline. Cosmetologist told me that I need to do liver detox. How long should I take it for? Is there anything else I can do to help regulate my hormones? Besides acne, I get vaginal yeast sometimes, feel often tired. I workout daily and eat healthy majority of times.

      • Hi Nadine,

        This could point towards a food intolerance or an excess of testosterone (due to sugar balance). I recommend checking out our Cooking For Hormone balance program and/or book, as a great resource with many protocols, educational information, and recipes.

        Healthy Regards,
        HB team

      • You also sound a bit to me like you’re suffering from a candida overgrowth 🤷🏼‍♀️. Not a medical professional but I did suffer from candida overgrowth and had all of the symptoms you mentioned. A holistic doctor (and MD) found I had candida in my liver and it caused what looked like acne.

  11. Thank immensily much for this post. Im going to copy all informations to folow step by step. This information right here is a game chaging. #Congratulations

  12. Is this applying to women in perimenopause and menopause only or also to women in their 30ies?

  13. Hi Maria, this information applies to women of any age! Supporting your liver will help hormonal metabolism, detoxification and optimize many other bodily function. ~HB Support

  14. I was diagnosed with stage 4 liver cirrhosis and all the trimmings.
    I complied with IV during a 3-week hospital stay with jaundice. I could not eat for 20 days. Once I could walk again and my urine was not black, I was discharged and then I changed the plot. I eat no carbs ie all high carb veg. ie vegetables that grow underground, bread, pasta, rice &c, and all grains are a no-no/ zero industrial food, zero sugar, fructose, glucose etc. No fruit except tomatoes, avocados, cucumbers &c Because, the rest is a sugar bomb nowadays, bred to make the sweetest high-sugar fruits. DEFINATELY no fruit juices. Sugar is as damaging to your liver as alcohol. Or more so. Good food is your medicine. I drink black coffee. I never buy ready foods. I don’t have a microwave. I cook fresh. I eat a salad made with dark raw greens and white cabbage and rocket every day of the year. I drink lemon juice 2-3 lemons a day. Drink 2 heaped tbsp Milk thistle powder in water every morning. I snack on sips of Dandelion and burdock powders in water. Nettle seeds. I use only olive oil. I eat high protein. To ‘clean’ my bust-up liver I did all this, but no more than 1000 cal/day. 2 meals. Fast a day if you can manage that. No ibuprofen. No alcohol.
    After 4 years I have a new liver. I am off the transplant list. All the sicky ‘trimmings’ that go hand in hand with a clapped-out liver have disappeared one by one. Was it a pain?
    YES, IT WAS. I had to re-educate. myself.
    HEY! I wanted to live life not crawl through it moaning to doctors and loved ones.
    Nowadays I crave salad. In winter liver. In spring wild tuna fish.
    I am on a low, as in it is a joke low income. If I can do it. You can. Love your liver.
    Be dependent on yourself to heal yourself. Take responsibility. I had to own up to making myself ill and maintaining that illness. Once I stopped lying to myself and everyone around me. I was in control. I have huge self-respect. I do not pile my ‘misfortune’ on others.
    I still have all the 3 monthly ecograms, scans magnetic resonance and blood tests. And there is so little to see. Last week there was a teeny inflammation still visible on the upper left-hand side of my liver. I will get rid of it. I swear!

  15. BTW I am a 63-year-old mum of three. I live on 1.61 €/ day for food.
    Today, I saw a young man trying to buy ‘low-cholesterol’ margarine today for his kids. He asked me which was healthiest. I said Olive oil on bread and everything-Sheeps Cheese.
    Margarine is a chemical and heat-treated oil and water highly refined product.
    GO Google the huge ingredients list before spending 3 whole euros on that.
    He also had litres of fruit juice. Pure sugar. So sad. I am not going to start lecturing people.
    I was also a food idiot once upon a time.

    I was reminded of my family doctor’s words –

    You are going to have to put in the work and stop thinking that your
    chronic illness is some random act of God or your sad bad luck.
    Go and empower yourself.
    And make sure that walk 6 kilometres a day minimum.
    No sitting for more than 30 mins. Research everything.
    Eat less and nothing after 4-30pm. Two meals/day. One of which is a
    raw vegetable salad with gazpacho.
    Feeling hungry is like anything else it passes.”

    I listened. I got well.

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