Weight Loss Milestones
5% body weight (6.6kg lost) — liver fat measurably decreases.
7–10% (9–13kg lost) — inflammation starts to reverse.
10%+ (13kg+ lost) — liver scarring can begin to heal.
Your 32kg goal takes you past all three thresholds.
Exercise Reduces Liver Fat Even Without Weight Loss
Resistance training and daily movement independently reduce liver fat before the scales move. This is why the sessions are non-negotiable — even on weeks where weight stalls, your liver is improving.
16:8 — Eat 11am to 7pm Only
Nothing before 11am except black coffee. Nothing after 7pm. Late eating forces the liver to process nutrients overnight when it should be resting — directly increasing liver fat production. Research shows this pattern produces significant reductions in liver stress markers independent of caloric restriction.
Daily Protein Target: 158–198g
1.2–1.5g per kg bodyweight at 132kg. High protein is the mechanism that protects your muscle during 32kg of weight loss — without it, a significant portion of weight lost is lean mass, not fat. Sources: chicken, turkey, eggs, tuna, salmon, lentils, chickpeas, beans, Fage lactose-free Greek yoghurt.
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Resistance Training
3× per week
Sessions A, B, and C on any three non-consecutive days. Builds and preserves muscle during weight loss — directly reduces liver fat independent of diet.
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Activity — Sport / Cardio
150 mins per week
Padel, walking, cycling, swimming — any moderate-intensity activity counts. WHO minimum for metabolic benefit. Can be split across multiple sessions.
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Daily Steps
8,000–10,000
Daily step targets independently reduce liver fat in MASLD research. Non-exercise movement (NEAT) accounts for a significant portion of daily caloric burn.
How to Schedule
This is a guide, not a prescription. Fit sessions around your week — the only rule is don't do two resistance sessions back-to-back. Padel and other sports count towards your 150 mins. On rest days, prioritise steps. The weekly targets matter more than which specific day you hit them.
Session A — Lower Body
~35–40 minutes · Dumbbells + Resistance Band
Goblet Squat3 × 10–12Heavy DB
Romanian Deadlift3 × 10–12Both hands
Bench Press3 × 10–12On bench
Lunges3 × 10 eachWith DBs
Band Row3 × 12–15Around door
Plank3 × 30–45sCore
Session B — Upper Body
~35–40 minutes · Dumbbells + Resistance Band
Shoulder Press3 × 10–12Seated
Bent-Over Row3 × 10–12Each arm
Chest Fly3 × 12On bench
Bicep Curl3 × 12Alternating
Tricep Kickback3 × 12Each arm
Lateral Raise3 × 15Band
Session C — Full Body
~40 minutes · Dumbbells + Resistance Band
Deadlift3 × 8–10Heavy
Bench Press3 × 8–10Heavy
Goblet Squat3 × 10Full depth
Band Pull-Apart3 × 15Upper back
Calf Raise3 × 15On step
What the Research Supports
Most supplements show weak or no evidence for MASLD. The five below have meaningful trial data. Everything else is noise. Doses are derived from the best-available RCT literature synthesised across 50 sources — not marketing copy.
The most evidence-backed item on this list. Multiple large-scale studies show regular coffee consumption is associated with significantly reduced liver fibrosis, lower ALT/AST enzyme levels, and slower progression of liver disease. The mechanism is likely anti-inflammatory and antioxidant activity of chlorogenic acids and diterpenes.
3 cups is the dose that appears consistently in the literature associated with a 35–40% reduction in fibrosis risk. Must be black — adding milk or sugar eliminates the metabolic benefit. Before midday to avoid disrupting the sleep window.
EPA and DHA are the active components — not total fish oil volume. RCT evidence shows supplementation reduces hepatic triglycerides, improves insulin sensitivity, and reduces liver enzyme levels in MASLD patients. EPA+DHA also have anti-inflammatory effects that address the underlying metabolic dysfunction.
2,500mg EPA+DHA specifically — many fish oil capsules contain far less than the label implies. Check the breakdown, not the total fish oil figure. Take with a meal containing fat for better absorption. Consult your GP if you're on blood thinners, as omega-3 has mild anticoagulant effects.
The gut-liver axis is directly implicated in MASLD. Gut dysbiosis increases intestinal permeability, allowing bacterial endotoxins to reach the liver via the portal vein and drive inflammation. Multi-strain probiotic supplementation has shown reductions in liver fat and enzyme levels in multiple controlled trials.
3.5 billion CFU is the minimum threshold that appears in the positive trials. Multi-strain products (Lactobacillus + Bifidobacterium species together) outperform single-strain in the MASLD literature. A synbiotic (probiotic + prebiotic combined) may offer additional benefit. Ask your GP to recommend a validated clinical-grade product rather than a supermarket brand.
Vitamin E (alpha-tocopherol) is one of the few supplements with genuine Phase III trial evidence for MASLD — the PIVENS trial showed significant liver fat reduction and improved histology in non-diabetic adults. It acts as a fat-soluble antioxidant, reducing oxidative stress in liver cells directly.
800 IU is the specific dose used in the PIVENS trial. Lower doses are likely ineffective for MASLD. Higher doses carry cardiovascular risk. 800 IU is the evidence-derived therapeutic window for non-diabetic adults only.
⚠️ GP consultation required before starting. Vitamin E at this dose is contraindicated in diabetics (increased bleeding risk, possible increased all-cause mortality in some populations). Do not take alongside blood thinners without medical supervision. This is a meaningful clinical intervention, not a wellness supplement.
Vitamin D deficiency is extremely common in the UK and is associated with worse MASLD outcomes, though the causal direction is debated. No strong direct evidence that supplementation reverses liver fat, but deficiency is an independent metabolic risk factor worth correcting. Standard UK public health recommendation.
NHS recommends 10 micrograms (400 IU) daily for UK adults, particularly October through March. No liver-specific dosing evidence supports going higher. Take the NHS standard unless your GP identifies deficiency via bloodwork and recommends a loading dose.
Phase 1 — Build Habits (Weeks 1–4)
Establish the eating window, nail movement breaks, learn resistance exercises at light weight, get to 3 coffees daily, hit your sleep target consistently. One priority at a time. First milestone: 5% body weight lost (6.6kg).
Phase 2 — Build Intensity (Weeks 5–12)
Progress to 75–80% of max weight in resistance sessions. Three sessions per week consistently. Add sport or cardio to hit the 150 min weekly activity target. Target: 7–10% body weight lost (9–13kg).
Phase 3 — Assess and Sustain (Month 4+)
Book follow-up blood tests to see objective change in liver enzymes (ALT/AST). If progress has stalled despite consistent effort, review GLP-1 medication with your GP — semaglutide showed 30–35% liver fat reduction in meta-analyses as an adjunct to lifestyle intervention.
⚠️ Important — Please Read
This plan is for personal use only and is not medical advice. It was built by JD for JD, using evidence synthesised from 50 peer-reviewed research papers via NotebookLM. It has not been reviewed, approved, or prescribed by a doctor, dietitian, or any other registered healthcare professional.
The nutritional targets, supplement doses, and exercise recommendations are based on published research literature and have been personalised to one individual's specific stats, health conditions, and constraints. They may not be appropriate for anyone else — including people with similar diagnoses.
Before starting this programme — or any significant change to your diet, exercise, or supplement routine — consult your GP. This is especially important if you have diabetes, cardiovascular disease, are on any medication, or have any condition beyond MASLD. The Vitamin E section in particular involves a meaningful clinical dose that requires GP sign-off.
The research this plan is based on represents the best available evidence at the time of synthesis (early 2026). Medical guidance evolves. This plan should be reviewed periodically against updated literature and in conversation with your healthcare team.