Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic-Fatty Liver Disease

by Kristin Kirkpatrick MS RD LD, Ibrahim Hanouneh

The liver is the seat of our overall health and wellness and the health of nearly every organ is intimately connected with our liver. A healthy liver is essential to a fully functioning body, but our modern sedentary lifestyle and unhealthy eating habits can truly damage the liver--and damage our health overall.

A silent health crisis is impacting one-third of the American population---nonalcoholic fatty liver disease (NAFLD). Because its symptoms often don't manifest until the liver is seriously compromised, many people are not aware that they are at risk. Did you know that if you have fatty liver disease, you are more likely to develop cardiovascular disease (heart attack and stroke), and potentially several devastating conditions such as liver cirrhosis and liver cancer? Did you know that fat is as dangerous as alcohol to the liver?

Award-winning dietitian Kristin Kirkpatrick and hepatologist Dr. Ibrahim Hanouneh have teamed up for a life-changing program that will help you achieve optimal health. Skinny Liver's four-week program shares the steps you can take to get your liver health back on track, with everything from exercise to healthy eating and other lifestyle changes--along with delicious liver-friendly recipes. Written by two experts in the field and based on the latest research, Skinny Liver is an authoritative, easy-to-follow guide to health and wellness, not just for your most essential organ, but for your whole body.

Genres: Health, Nonfiction, Nutrition, Audiobook, Self Help, Food, Medical

305 pages, Kindle Edition

Published January 24, 2017

Reviews

[ScrappyMags · Rating 5 out of 5]

In the span of a week I was thought to have neuroendocrine tumors of the liver, then most likely cancer followed by severe NAFLD (non alcoholic fatty liver disease). Surprising after losing 85 lbs but there it is. This book was a God-send. While I had read similar info online, I liked the in depth look at this disease, info about how my liver works, etc and being comforted by the fact that I didn't necessary CAUSE this (correlation not causation) with my not-always-great diet. So while I've got a crap liver, at least I have a book now that explains how I can reverse this (fingers crossed) and I can refer to it often.

[Grumpus · Rating 2 out of 5]

This is a quick read as over half of the book is devoted to recipes and appendices. A few interest tidbits if you have not already done some research previously. Still, it is always good to understand the function and importance of this essential and (unless you have an alcohol problem) often overlooked organ.

[Jennifer Kirby Lominack · Rating 5 out of 5]

Typically, the heart, lungs, and brain come to mind when thinking of vital organs. The liver is just as important as those organs, as they also work together as a team.

This book explains what NAFLD (non-alcoholic fatty liver disease) is, that many people have it and are not aware, and explains how it can be helped or completely reversed before it advances to later stages.

It is somewhat of a quick read, with meal plans and several delicious & nutritious recipes following the main part of the book. I’m looking forward to trying many, if not most, of the recipes.

[Anthony · Rating 3 out of 5]

This is a good book that could have been a great article. The information here is one-point, protect your liver; here's how. There is a bit of fear-mongering, which is not my favorite bedside manner. But it seems like the authors keep looping back to concepts in the previous chapter. The book isn't that long so that a weighty article would have shared the same message.

But articles don't make as much money. And money makes the world go 'round.

[Mahfer · Rating 5 out of 5]

Loved the recipes and loved this book. Realized I need to start a diet ... or I can just put this in my bookshelf and ignore the fact I need to be on a diet. However I recommend it because it’s an awakening

[January · Rating 5 out of 5]

Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic—Fatty Liver Disease by Kristin Kirkpatrick, MS, RD, LD, with
Ibrahim Hanouneh, MD
304-page Kindle Ebook only 294 pages counted.

Genre: Health, Nonfiction, Nutrition, Food, Fatty Liver > Treatment, Prevention

Featuring: Functionality of the Liver, How Organs are Affected by Your Liver, Patient Stories of Discovery and Treatment of NAFLD, Medical Conditions, Eliminating Risks of TAFLD, Bad Medicine, Which Vitamin Supplements and Plants Damage Your Liver, Checking Your Liver, Signs of Damage, Getting Off the Booze, Getting More Sleep, Reducing Stress, Mind Your Medicines, Maintaining Weight, Blood Tests, Liver Purification Products, Yoga Poses For Your Liver, Exercise Schedules, Multiple Diet Options, Liver Health Superstars, Food Swaps, Food Descriptions for Kitchen Makeover, Two 4-Week Eating Plans, Weekly Lifestyle Habits, Appendix: Recipes, Metric Conversations Chart, Stress-Trigger Tracking Sheet, Healthy Liver Weekly Journal; Acknowledgments, References, Recipe Index, Index

Rating as a movie: PG

Quotes: "Bottom line: There is no magic bullet or singular supplement that can reset your liver health. If you do choose to take supplements to protect your overall health, be sure to do your research and find a reputable brand. If you are taking any medications, check with your doctor to find out whether there are specific supplements you should avoid, to protect yourself from potentially dangerous interactions."

My rating: 🌟🌟🌟🌟🌟❤️

My thoughts: 🔖Page 22 of 294 Ch. 2 The Latest Silent Killers: NAFLD and NASH - While I haven't learned anything new, this book is very informative and easy to read. I would recommend it to some newly diagnosed, borderline, and/or health-conscious based on what I've read so far.
🔖38 Ch. 3 Eat, Drink, and Be Healthier - I'm enjoying how the information flows, I was unaware of how NAFLD was linked to IBD (new to me), Celiac Disease, PCOS, and Hypothyroidism, so I'm learning something.
🔖73 Ch. 5 Liver Love: Basic Steps and Strategies - Chapters 3 and 4 were very enlightening. Now, I wish I had discovered this book sooner. This is officially going to be marked for the reference shelf. There is so much information here that is needed and overlooked elsewhere. I never knew that rapid weight loss can damage your liver, only that slow and steady is best. This is why the how and why are more important than the what, to me.

When I went to purchase this book, I discovered it is included in Audible with your membership. I was in the middle of chapter 8 when I purchased this book. This may be the best health book I've read this year. It is very informative and easy to read. It goes above and beyond to break each topic down. I not only purchased a paperback copy, but I also requested one from the library for my mom. I will be recommending this book to my kids. Prevention is the best medicine, but a lot of people are in danger and aren't aware of it.

Recommend to others?: Yes! I think everyone should read this book no matter their health status.

[RONALD PEYTON · Rating 5 out of 5]

CC read this book and asked if I would also read it. She has "NASH" fatty liver disease, enlarged spleen and anticarcinoma cancer. Plus dealing with GI issues and GIRD so maybe we will get some food and meal ideas from this book. Finished the book, interesting all the things that the liver does and its ability to regenerate. Basically, took away from the book drink lots of water, don't drink alcohol (at all or in excess), and eat l0ts of colored vegetables and fruit, reduce or eliminate red meat, focus meals on fish, beans, and rice. Anyway, that's what I got from the book. There are detailed multi week menu suggestions for: 1-loosing weight and 2 - maintaining liver health. Many of the meals would have to be adapted for us to use, i.e. - eliminate or substitute - onions, mangos, tomatoes and some other items. But contains many ideas for meals.

[Angela · Rating 4 out of 5]

There are just so many books giving conflicting advice about what we should and should not eat that I find it very difficult to decide which ones to believe. However, if you are in any way worried about the state of your liver then Skinny Liver is a great book to read.

The liver is one of the largest organs in the body and it is also one of the most abused by many. A sedentary lifestyle along with eating the wrong foods, drinking alcohol and smoking all have an adverse effect on the liver. This book is filled with useful information that can help you treat your liver with kindness.

There is also a diet plan to help you clean up your liver and a good selection of recipes to suit all tastes, many of which I will be trying out.

[Beth Gordon · Rating 3 out of 5]

Non alcoholic fatty liver disease (NAFLD) is referred to at least 200 times in this book, but it really is not given a good description. Basically, get your liver enzymes checked. It’s highly correlated to obesity, so if you’re obese, it’s likely your liver is too. Lose weight by eating healthier and exercising, and your liver (and by extension, every other organ) will be happier and healthier.

[Trisha Horsmann]

Co-author Dr. Ibrahim Hanouneh is my hepatologist and helped to get my autoimmune hepatitis in remission. Although the book's focus is on NAFLD, I found useful and knowledgeable information for my own condition.

[Johanna · Rating 1 out of 5]

Lol.. all credibility for this book went out the window on p.80 where you read:

"For many people, making even small, focused changes to their habits and preventive strategies can add up to make a considerable difference to the health of their liver.
These include: [...] Getting the right vaccines."

This statenent came immediately after the author linked NAFLD with autoimmune liver disease. Perhaps the author is completely unaware that research has shown a definite link between vaccines and autoimmune disease, but this is a major (and very dangerous) contradiction in my opinion.

Readers should also be aware that the introduction and expansion of the use of gmos and glyphosate directly correlates to the beginnings and rapid rise of NAFLD- substances which have since been proven to directly cause NAFLD (Mesnage, R., Renney, G., Séralini, G. et al. Multiomics reveal non-alcoholic fatty liver disease in rats following chronic exposure to an ultra-low dose of Roundup herbicide. Sci Rep 7, 39328 (2017). https://doi.org/10.1038/srep39328). Furthermore, a diet more concentrated in gmo and glyphosate-laden corn would explain the higher "genetic" risk of NAFLD in Hispanics, and not random genetic "luck of the draw". I sincerely hope that readers take the information in this book with a grain of salt, and do their own research to round out their understanding of this latest health crisis of the modern world.

[Healthypedia · Rating 4 out of 5]

In the book ‘Skinny Liver,’ you will find a step-by-step plan for reversing fatty liver disease and promoting optimal liver health.

The liver, a vital organ responsible for approximately 500 different functions, plays a crucial role in filtering toxins, aiding digestion, storing energy, and participating in nutrient metabolism. Liver disease has become a pressing global concern. The main culprits behind liver malfunction are alcoholic fatty liver disease (AFLD) and non-alcoholic fatty liver disease (NAFLD). NAFLD alone burdens 882.1 million people worldwide.

In this review, we will take a look at the book ‘Skinny Liver’ which aims to raise awareness about NAFLD and provides practical strategies to protect and improve liver health.


About the authors

Kristin Kirkpatrick, manager of wellness nutrition services at the Cleveland Clinic Wellness Institute, is a prominent figure in nutrition and wellness. She oversees programs to help people lose weight and treat various diseases. Many patients seek her assistance for issues like weight loss, high cholesterol, and elevated blood sugar levels.

Ibrahim Hanouneh, MD, is a highly respected liver disorders expert and associate physician in gastroenterology and hepatology at Cleveland Clinic.


What is the book about?

‘Skinny Liver’ sheds light on the silent crisis of nonalcoholic fatty liver disease (NAFLD) affecting a significant portion of the world’s population. The book raises awareness about the hidden nature of NAFLD, where symptoms often appear only when the condition becomes severe, leaving many individuals unaware of their risk. Understanding and protecting the liver, a vital organ, are paramount.

The book is divided into three parts. In Part 1, the authors provide a comprehensive understanding of a healthy liver’s functions and how lifestyle choices impact liver health. They explore newly recognised liver problems and the factors contributing to NAFLD and NASH.

Part 2 focuses on prescriptive principles to maintain optimal liver health. It includes adopting healthy dietary and exercise habits, effective weight management, sufficient sleep, stress management, and avoiding toxic exposures. Lifestyle modifications can help prevent or reverse liver problems, promoting better overall health.

In Part 3, the book presents an action plan to implement these principles and lifestyle changes, offering readers a fresh opportunity to improve their liver and overall well-being. This lifestyle makeover aims to give the liver and body a second chance at better health.


Key takeaways from ‘Skinny Liver’ to achieve optimal liver health

1. Limit alcohol consumption

Alcohol consumption can significantly impact liver health. Approximately 90% of individuals who regularly consume over 40 grams of alcohol per day, equivalent to around two glasses of wine, are likely to develop alcohol-related fatty liver disease. For better liver health, it is essential to moderate alcohol consumption or consider abstinence, especially if there is a family history of liver cirrhosis or obesity.

2. Engage in physical activity

This book emphasises the critical role of regular exercise in improving liver health, especially in individuals with nonalcoholic fatty liver disease (NAFLD). Research shows that engaging in both aerobic and resistance training significantly reduces the risk of NAFLD and can help in its reversal. Exercise not only aids in weight loss and fat reduction but also enhances insulin sensitivity and liver function. Furthermore, yoga and stretching exercises have unique benefits for the liver and overall health. Developing a consistent exercise routine is essential for maintaining a healthy liver and preventing liver-related problems.

3. Adopt a healthy diet

In the quest to improve liver health and reverse conditions like metabolic syndrome and NAFLD, two dietary patterns stand out as highly beneficial: the Mediterranean diet and the low glycemic index diet. The Mediterranean diet, rich in fruits, vegetables, whole grains, healthy fats, fish, and moderate amounts of wine and dairy, has been shown to reduce inflammation and promote better blood sugar and lipid control. This plan is sustainable and effective for weight loss and overall health improvement. On the other hand, the low GI diet, which emphasises slow-digesting, fibre-rich foods like legumes, nuts, and whole grains, can enhance liver health by improving insulin resistance. Both diets are filled with liver health superstars like phytochemicals, omega-3 fatty acids, fibre, probiotics, soy proteins, and various spices. By adopting these dietary approaches and incorporating liver-friendly foods, individuals can significantly improve their liver function and overall well-being.

4. Prioritise good-quality sleep

Insufficient sleep on a regular basis can lead to liver dysfunction and disrupt hormone levels related to appetite regulation, potentially promoting weight gain and harming the liver. Aim for seven to nine hours of sleep per night, establish a consistent sleep schedule, and avoid stimulants before bedtime. If you have a sleep disorder, consult a sleep specialist for proper diagnosis and treatment.

5. Manage stress

Chronic stress can make you more vulnerable to liver disorders due to increased levels of stress hormones and inflammation. Uncontrolled stress may lead to the development of NAFLD. It’s crucial to find healthy ways to cope with stress, such as exercise, relaxation techniques, and seeking support from loved ones or professionals. Prioritising stress management can have a positive impact on liver health and overall well-being.


Strengths and weaknesses, according to readers’ reviews

Strengths:
• Provides an in-depth and well-researched look at NAFLD.
• Offers appealing and manageable food plans and recipes specifically designed to support liver health.
• Presented in an understandable and interesting manner, making complex medical information relatable and encouraging readers.

Weaknesses:
• Some readers may find the information in the dietary section to be basic and generic, covering well-known concepts.
• Specific nutrition recommendations may not be suitable for everyone, particularly people with certain health conditions like diabetes, metabolic syndrome, or heart disease.


Best quotes from ‘Skinny Liver’

“…the liver is involved in all of the body’s central metabolic processes, including the metabolism of carbohydrates, protein, and fats and the conversion of these macronutrients into forms of energy the body can readily use.”

“When it comes to normal brain function, the liver may in fact be the most important organ due to its ability to remove toxins from the blood. When this doesn’t happen, the brain can suffer the consequences. For example, when the liver is damaged and can’t remove or neutralize toxins (such as ammonia) from the blood, the toxins can build up in the bloodstream and travel to the brain where they damage the nervous system.”

“Yoga offers the added benefit of providing specific perks to your liver. In a 2014 study published in the European Scientific Journal, researchers who examined the effects of one and a half months of yoga therapy on adults between the ages of twenty and fifty found that those who developed the yoga habit experienced decreases in their ALP (alkaline phosphatase) levels and they lost weight.”


Final takeaway

‘Skinny Liver’ is a highly informative and insightful book that sheds light on the silent crisis of NAFLD and emphasises the importance of understanding and protecting the liver for overall well-being. The authors offer a comprehensive understanding of liver health, the impact of lifestyle choices, and practical strategies to maintain optimal liver function.

The book is an essential read for anyone wanting to safeguard and improve their liver health, especially those affected by or at risk of NAFLD.

[Brigitte Ayerves Valderas · Rating 4 out of 5]

Fatty liver is a mysterious liver condition. It's one of those things that when told that your liver is fatty. You can accept this information at its face value, but this condition is much more complex. The book, Skinny Liver, dives into the complex nature and lays out the dangers and this is so significant because the symptoms are so elusive. I would encourage physicians and other health professionals to read this book to improve their knowledge about this condition.

[Karina · Rating 2 out of 5]

While the first part is interesting, the dietary section is not exactly news, Mediterranean diet, yeah, water, yeah,pulses and fruit and vegetables, yeah...not exactly groundbreaking.

[Liz Smith · Rating 4 out of 5]

Nice progression through the liver, what it does and what happens when it is not healthy. Advice section on how to revamp your health and lots of recipes.

[Shiloah · Rating 3 out of 5]

Nothing new or novel in this one. It was a quick read for me.

[Kelsie Stelting · Rating 5 out of 5]

I knew a lot of this information from previous research. A lot of “lose weight” messaging with a few good suggestions on how to do so sustainably.

[Julie · Rating 5 out of 5]

Thank you to the authors, the publisher and Netgalley for the opportunity to read this book. The following review is in no way influenced by the fact that I received this book free of charge in exchange for a review.
Our authors are a liver specialist and a nutritionist who works with patients who have a range of conditions.
We are given the alarming statistics of the increase in non-alcoholic fatty liver disorder (nafld). It is truly reaching alarming proportions and I have challenges with weight at present after a knee problem and this book ensures that I treat the weight gain with the seriousness it deserves. I have read widely on the subject of nutrition and have come across a fair amount of the information given before, but how it all links into liver health was driven home to me.
I also have been a little blasé about the impact of environmental toxins on the body - my only concession has been to search out containers that are BPA free. This will change now.
My other nemesis of stress also plays an important part on the workload of the liver and we are given a plan on how to start changing the lifestyle factors that are at play. A lot of this may seem like common sense, but I am sure I'm not alone in having knowledge but not acting on it.
About 30% of the book is taken up with recipes both for weight reduction and just for long term liver health. They include vegetarian and vegan options, although there are not a large number of the latter.
To summarise, we see how important liver health is to long term good health and are given the information and plans to put the knowledge into practice. I highly recommend this whether you have a little or a lot of knowledge about this wonderful organ.

[Marilyn · Rating 5 out of 5]

“For many people, making even small, focused changes to their habits and preventive strategies can add up to make a considerable difference to the health of their liver. These include:
DONE limiting your alcohol intake;
*getting plenty of good-quality sleep on a regular basis;
7-9 HOURS
GO TO BED AND GET UP SAME TIME EVERY DAY
SPEND TIME IN NATURAL LIGHT
FINISH VIGOROUS WORKOUTS BY LATE AFTERNOON SO BODY TEMP, HEART RATE AND OTHER BODILY FUNCTIONS HAVE TIME TO DROP BEFORE TURN IN
NO CHOCOLATE 4-6 HOURS BEFORE BED (THAT’S 4 PM)
HANDLE SLEEP APNEA

*getting a grip on stress;
STRESS HORMONES CAN CAUSE WIDESPREAD INFLAMMATION THROUGHOUT YOUR BODY;

*minding your medicines;
STATINS CAN HARM LIVER

*maintaining a healthy weight;
BMI = ?????????????????????????

*having key blood tests;
ALT & AST
*becoming a stickler for good hygiene;
PROPER HAND WASHING CAN PREVENT HEP A

*getting the right vaccines;
AGAINST HEP A AND HEP B

[Angela La Voie · Rating 5 out of 5]

As a former health reporter, I’m addicted to the health self-help genre. With non-alcoholic fatty liver disease affecting nearly one-third of adult Americans, this book deserves a place on the shelf of anyone wanting to safeguard and improve their health.

Combining the expertise of a registered dietitian and a hematologist, or liver specialist, this book does an excellent job balancing science and practical information. With so much information online to suss online, this volume can help the reader to sort myth from fact.

One of my favorite aspects of this book is how the authors link NAFLD and the more advanced NASH to metabolic syndrome overall. There are food plans and recipes that look appealing and manageable. Moreover, the book shows how a variety of lifestyle changes, including diet, sleep habits, activity, and stress management can support liver health.

This one is a keeper for me and one that I’d recommend.

[Barbara Mahoney · Rating 5 out of 5]

Fatty liver disease affects more than 30 percent of people in our country. It may effect you and is likely to effect at least one person you know.

In “Skinny Liver” the authors provide an excellent overview of the liver and its function, the causes of fatty liver and how to protect and correct it. The book is hopefully since the right diet, exercise and lifestyle can correct it.

The authors excel at taking complex subject matter and presenting it in easy to understand layman’s terms. They are a dynamic duo! Kristin Kirkpatrick is a registered dietitian & Manager of Wellness Nutrition Services at the Cleveland Clinic. Her co-author Dr. Ibrahim Hanounen, is a hepatologist who served at Cleveland Clinic. He currently provides care in Minnesota at a gastroenterology practice.

I highly recommend the book to anyone interested in learning more about the liver.

[Ross Flynn · Rating 5 out of 5]

I was inspired to read Kristin’s book after being coached by her virtually for an hour every day for a week with 100 other learners while engaging in ProLon which derives from Dr. Valter Longo’s “Fasting Mimicking Diet” found in his book The Longevity Diet. I experienced her as knowledgeable, balanced, gracious and an exceptional communicator. Her book includes useful info for both the lay person and the advanced. She also includes a number of recipes designed to care specifically for the liver. I learned how important the liver is to the function of all the major organs of the body: heart, brain and all our systems. She runs the Cleveland Clinic’s Wellness Clinic.

[Meghan Enga · Rating 3 out of 5]

2018- not news anymore, but why are we still taxing our livers so much?! I wrote a great review for myself to remember what I read but it didn’t save on my phone so: to sum up, fatty liver is bad, widespread and there’s no magic cure pill, western medicine isn’t up for that, no kidding. Good news- it’s a regenerative organ… eat less, exercise more, don’t be stressed, eat loads of organic fruits and veg, mind your micro biome, micronutrients, sleep. Avoid sugar. Drink water. Avoid drugs and toxins. Why is this still news? Oh right- because we still aren’t doing it.

[Jeffing · Rating 5 out of 5]

A great introductory primer for someone recently diagnosed with non-alcoholic fatty liver disease (on my birthday of all days 😑) and perhaps worse. She starts off by explaining the liver and its importance before detailing the primary solution: diet and exercise. Obviously more time is spent on the diet portion, and I found this very helpful as someone who never paid much attention to what I ate until now.

[Amy Noe · Rating 5 out of 5]

This was the exact resource I needed after being diagnosed with my own liver issues. The information was understandable - even interesting! It would relatable, encouraging, and filled with practical tips and plans to make simple changes that can make a substantial difference in the health of your liver and body. Overall, I'd highly recommend this one.

[Athena Thomas · Rating 5 out of 5]

this is one of those books that EVERY ONE should read. really sheds some new light on the inadequate information we receive from the doctor visits/checkups. especially here in America, we all need to "lighten up" our diet and change our eating habits.

[Vicki Stambaugh · Rating 5 out of 5]

Inspirational

As a Registered Dietitian I know a lot about nutrition and still need reminders of how I can improve my health. I tried some new foods after reading this. I look forward to sharing this with my patients.

[Martha · Rating 4 out of 5]

Great non-gimmicky advice and information for people trying to be kinder to their livers, especially oriented to those who are living with and trying to reverse NAFLD.

[Betsie Bush · Rating 4 out of 5]

I liked this book well enough to purchase a paper copy so that I can more conveniently consult the menus and recipes. The science is well written and easy to understand.

[Mary · Rating 3 out of 5]

Really reminds you how important your liver is and how you can recover your health by making changes.