The School of Doza Podcast

Fatty liver affects 1 in 4 people worldwide, yet most don't know they have it. In this episode, we break down what fatty liver is, why it's connected to energy, blood sugar, inflammation, and long-term health, and walk through 5 science-backed steps to start improving it — from cutting processed foods and fasting to targeted supplements, gut repair, and the labs you need to track your progress.

FEATURED PRODUCT
Liver Boost by MSW Nutrition combines 15+ liver-supporting ingredients — including NAC, milk thistle, alpha-lipoic acid, turmeric, green tea extract, DIM, broccoli extract, and resveratrol — designed to nourish and support liver function while you work on the dietary and lifestyle changes discussed in this episode. When fatty liver means your liver is malnourished and overloaded, Liver Boost delivers the targeted nutrients research shows can help reduce oxidative stress, support detoxification, and promote the liver's natural regenerative capacity.
👉 Get Liver Boost here: https://mswnutrition.com/products/liver-boost

JOIN THE SCHOOL
If you're dealing with fatty liver and feeling stuck — your doctor told you to "change your diet" but gave you nothing else — the School of Doza was built for exactly this. Inside the community, you'll find people doing the same work: cutting processed foods, learning to fast, figuring out which supplements and labs actually matter. Every Wednesday, the live Ask Me Anything sessions work like group consults where you can bring your specific labs, your questions about fatty liver markers like GGT or homocysteine, and get real direction. Right now, your first 7 days are completely free.
👉 Start your free trial: https://community.schoolofdoza.com/c/start-here

5 KEY TAKEAWAYS

Fatty liver is reversible — The liver is the only organ that can fully regenerate itself when given proper support, making fatty liver one of the most actionable metabolic conditions to address through lifestyle changes.
Processed foods are the primary driver — Ultra-processed foods, especially those containing high fructose corn syrup, processed oils, and refined carbohydrates, are directly associated with increased risk of non-alcoholic fatty liver disease (NAFLD).
Fasting targets the root mechanism — Insulin resistance is a key driver of fat accumulation in the liver, and time-restricted feeding and alternate-day fasting have shown promising results in addressing insulin resistance, reducing central adiposity, and lowering systemic inflammation.
Your gut and liver are deeply connected — Excessive fructose and processed carbohydrates can contribute to increased intestinal permeability (leaky gut), allowing endotoxins to reach the liver and worsen fatty liver progression.
You need specific labs to track progress — Standard bloodwork often misses critical fatty liver markers. AST, ALT, GGT, homocysteine, hsCRP, and fasting insulin, combined with imaging like ultrasound or FibroScan, give you the full picture and let you measure real improvement.

TIMESTAMPS
00:00 START – Welcome and introduction to fatty liver
03:35 – Why fatty liver matters: connections to diabetes, heart disease, and dementia
04:22 – The liver's unique ability to regenerate
06:04 – Step 1: Cut out processed ingredients and ultra-processed foods
10:18 – How high fructose corn syrup leads to fat deposits in the liver
11:45 – Step 2: Fasting to give your liver a chance to recover
14:30 – Time-restricted feeding, alternate-day fasting, and exercise
16:00 – Step 3: Supplements for fatty liver support
16:47 – NAC (N-Acetyl Cysteine) and its role in liver recovery
18:30 – Milk thistle, alpha-lipoic acid, turmeric, green tea, DIM, and resveratrol
20:45 – MTHFR, folate deficiency, and genetic risk for fatty liver
22:30 – Step 4: Fix your gut — leaky gut and the gut-liver axis
25:00 – Step 5: Recheck your labs and imaging
26:30 – Key labs: AST, ALT, GGT, homocysteine, hsCRP, and fasting insulin
29:30 – Recap of all 5 steps and final recommendations

RESOURCES

"The liver is a unique organ with a remarkable capacity for repair and regeneration" — https://www.nature.com/articles/s41392-024-02104-8
"High UPF consumption is associated with an increased risk of NAFLD" — https://pmc.ncbi.nlm.nih.gov/articles/PMC12289574/
"Time-restricted feeding and alternate-day fasting appear particularly promising in addressing NAFLD" — https://pmc.ncbi.nlm.nih.gov/articles/PMC12168860/

CONNECT
🔗 Connect with Nurse Doza:
JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here

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Website: http://www.nursedoza.com/
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TikTok: https://www.tiktok.com/@nursedoza
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Feeling dismissed by your doctor? In this episode, Nurse Doza invites you to stop Googling your symptoms and start getting real answers in a live ask me anything format. Every Wednesday at 1 PM Central, the School of Doza hosts a one-hour group consult where you can ask a functional practitioner anything — from hormones and gut health to autoimmune disorders and thyroid issues. Nothing is off limits. Try it free for one week.
👉 Start your FREE trial here: https://community.schoolofdoza.com/c/start-here

5 Key Takeaways
“Normal” labs don’t mean optimal health. Conventional lab reference ranges are based on population averages — including unhealthy people. Just because you fall within range doesn’t mean your body is functioning at its best. Functional practitioners interpret labs differently to find what’s been missed.
You deserve to be heard, not dismissed. Feeling sick while being told everything is “fine” is one of the most frustrating experiences in healthcare. The School of Doza exists so you never have to sit with unanswered questions again.
Live ask me anything sessions beat Dr. Google every time. Instead of spiraling down symptom-checker rabbit holes, you can ask a functional practitioner directly every Wednesday at 1 PM Central. Real answers, real context, zero algorithms.
Community accelerates healing. Research shows that participation in online health communities enhances patient activation and empowerment through peer support. The School of Doza connects you with others navigating the same health challenges.
Nothing is off limits. Heart health, hormones, gut issues, menopause, autoimmune disorders, thyroid, Hashimoto’s — if it’s affecting your health, it’s fair game in Wednesday’s class. Bring your toughest questions.

Resources
"Online Communities as a Driver for Patient Empowerment" — Systematic review from the Journal of Medical Internet Research examining how online health communities serve as complementary resources to traditional healthcare, improving patient empowerment and self-management.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7902187/

"Impact of Digital Interventions and Online Health Communities in Patient Activation" — 2024 meta-analysis from the International Journal of Medical Informatics demonstrating that online health communities enhance patient activation through social support, with statistically significant improvements in patient activation scores.
https://www.sciencedirect.com/science/article/pii/S1386505624001448

"Association of the Functional Medicine Model of Care With Patient-Reported Health-Related Quality-of-Life Outcomes" — Cleveland Clinic cohort study published in JAMA Network Open showing functional medicine patients experienced significantly larger improvements in global physical health scores compared to traditional primary care at 6 months.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6822085/

"The Evolution of Patient Empowerment and Its Impact on Health Care’s Future" — 2025 viewpoint paper from the Journal of Medical Internet Research tracing how patient empowerment has driven healthcare transformation over the last 25 years, particularly through digital health communities.
https://www.jmir.org/2025/1/e60562

The Institute for Functional Medicine — What is Functional Medicine? — Comprehensive overview of the functional medicine model, its evidence base, and how therapeutic partnerships between practitioners and patients improve outcomes for chronic conditions.
https://www.ifm.org/functional-medicine

Connect with Nurse Doza
🔗 JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here

YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
Instagram: https://www.instagram.com/nursedoza/
Website: http://www.nursedoza.com/
LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/
TikTok: https://www.tiktok.com/@nursedoza
Twitter: https://twitter.com/nursedoza

Discover how to lose weight without Ozempic using 5 evidence-backed strategies. This episode breaks down why insulin resistance is the real driver of weight gain and how cutting processed foods, eating only when hungry, fasting, weight resistance training, and detoxification can help you lose weight naturally and sustain it long-term — no prescription required.

FEATURED PRODUCT
The Good Poops Protocol is designed to support the exact systems discussed in this episode — liver detoxification, gut health, and blood sugar regulation. 
👉 Get the Good Poops Protocol here: https://mswnutrition.com/products/good-poops-protocol

JOIN THE SCHOOL
Every Wednesday, we host live "Ask Me Anything" sessions that function like group consults — bring your questions about fasting, detox, diet changes, labs, or anything you heard in today's episode and get answers in real time. Plus, you'll have access to recordings, live Thursday classes, and a community of people on the same journey.
👉 Start your free trial: https://community.schoolofdoza.com/c/start-here

5 KEY TAKEAWAYS

Insulin resistance is the root of weight gain — Ozempic works because it lowers insulin resistance, but you can target insulin naturally through diet, fasting, and exercise without a prescription.
Processed foods directly drive inflammation and weight gain — NIH research confirms that highly processed foods (corn, rice, alcohol, processed sugars and oils) are linked to weight gain. Cutting them for 6–8 weeks can trigger significant fat loss.
Leptin resistance keeps you stuck — When fat cells are inflamed, they overproduce leptin, which blunts your satiety signals and makes weight loss harder. Cold exposure and reducing insulin resistance can help "brown" white fat cells and restore hormonal balance.
Fasting paired with weight training accelerates fat loss — Fasting reduces visceral fat, regenerates gut cells, and resets the microbiome, while resistance training activates muscle as a hormone-producing organ. Combined, they deliver greater reductions in body fat and fatty liver than either strategy alone.
Liver detoxification is the missing piece — Phase I and Phase II liver detox pathways depend on glutathione, NAC, cruciferous vegetables, and key nutrients.

TIMESTAMPS
00:00 START 
01:08 – Why insulin regulation is the real goal in weight loss
03:16 – Strategy 1: Cut back on processed foods (C.R.A.P. foods)
05:06 – NIH research on processed foods and weight gain
07:00 – No Grains, No Sugar class results and personal experience
08:28 – Strategy 2: Eat only when you're actually hungry
09:22 – Leptin resistance explained and its role in weight gain
10:54 – How leptin, GLP-1s, and insulin work together
13:11 – Browning white fat cells and the role of adiponectin
14:27 – Strategy 3: Fasting for fat loss, gut repair, and microbiome reset
17:42 – Strategy 4: Weight resistance training and why muscle is an organ
20:35 – Strategy 5: Detoxify your body and reduce inflammation
25:12 – Phase I and Phase II liver detoxification pathways explained
31:07 – Good Poops Protocol and final recommendations

RESOURCES

"Eating Highly Processed Foods Linked to Weight Gain" – NIH Research Matters
https://www.nih.gov/news-events/nih-research-matters/eating-highly-processed-foods-linked-weight-gain
"GLP-1 receptor agonists decrease leptin and resistin levels" – ScienceDirect
https://www.sciencedirect.com/science/article/abs/pii/S016882272100259X
"White adipose tissue expansion, leptin resistance, and GLP-1 signaling in obesity" – PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC10169629/
"Polyphagia (Hyperphagia)" – Cleveland Clinic
https://my.clevelandclinic.org/health/symptoms/24637-polyphagia-hyperphagia
"Caloric restriction, exercise, and reduction in visceral and liver fat" – PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC4016916/
"Gut microbiome dysbiosis and the Firmicutes/Bacteroidetes ratio in obesity" – Springer
https://link.springer.com/article/10.1186/s43556-025-00264-9
"Fasting, intestinal mucosal renewal, and immune function" – ScienceDirect
https://www.sciencedirect.com/science/article/pii/S0966842X23000574
"Resistance training reduces body fat percentage and visceral fat in healthy adults" – PubMed
https://pubmed.ncbi.nlm.nih.gov/34536199/
"Obesity, inflammation, and cardiovascular risk" – PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC5507106/
"Liver regeneration, glutathione biosynthesis, and glutamine metabolism" – Nature
https://www.nature.com/articles/s41392-024-02104-8
"Dietary and lifestyle approaches to Phase I and Phase II detoxification" – PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC4488002/

CONNECT
🔗 Connect with Nurse Doza:

YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
Instagram: https://www.instagram.com/nursedoza/
Website: http://www.nursedoza.com/
LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/
TikTok: https://www.tiktok.com/@nursedoza
Twitter: https://twitter.com/nursedoza

This episode is powered by LightpathLED, a trusted provider of professional-grade red and blue light therapy panels. As Nurse Doza shares, he's used red light therapy every day for over six years — both in his clinic and at home — and now relies on LightpathLED's dual-wavelength panel for enhanced skin health, mood support, and cellular energy production. If you're ready to invest in a panel backed by a clinician's daily use, LightpathLED is the brand Nurse Doza recommends to his patients, family, and friends.

👉 Get your LightpathLED panel here: https://lightpathled.com/
👉 Use code NURSEDOZA at checkout

 

Nurse Doza breaks down the science of red light therapy — and why not all blue light is bad. After six years of daily clinical and personal use, he reveals how his newest panel combines red and blue wavelengths for skin health, acne reduction, better sleep, mood, and energy. Learn why investing in a quality red light therapy panel is one of the smartest health decisions you can make, and how just 10 minutes a day can transform your wellness routine.

5 KEY TAKEAWAYS

Red light therapy boosts cellular energy. It works by stimulating mitochondria to produce more ATP — your body's energy currency — which supports everything from skin repair to mood and sleep quality.
Not all blue light is harmful. Therapeutic blue light (400–500 nm) used in clinical-grade panels like LightpathLED targets acne-causing bacteria and reduces oil production — a completely different mechanism than the blue light emitted by screens.
Consistency is the key to results. Nurse Doza has used red light therapy every single day for six years. Even just 10-minute daily sessions compound into measurable improvements in skin, energy, stress, and sleep.
Quality matters — skip Amazon. Not all panels are created equal. Nurse Doza strongly advises against purchasing cheap, unverified panels from Amazon and instead recommends investing in a trusted, clinician-approved brand like LightpathLED.
Light therapy is a whole-family health tool. This isn't a single-use gadget — a quality red light panel can benefit every member of your household, from skin health and wound repair to mood regulation and longevity.

RESOURCES

"Red Light Therapy: What the Science Says" – Stanford Medicine overview of clinical evidence for red light therapy, including skin rejuvenation, wound healing, and hair growth.
https://med.stanford.edu/news/insights/2025/02/red-light-therapy-skin-hair-medical-clinics.html
"Red Light Therapy for Skin Care" – Harvard Health Publishing review of red light therapy benefits, safety profile, and FDA approval status.
https://www.health.harvard.edu/staying-healthy/red-light-therapy-for-skin-care
"A Controlled Trial to Determine the Efficacy of Red and Near-Infrared Light Treatment" – Peer-reviewed clinical trial (PMC) showing significant improvements in collagen density, skin complexion, and roughness.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3926176/
"Blue Light Therapy in Dermatological Practice: A Review" (2025) – Comprehensive review of blue light's antimicrobial properties, anti-inflammatory effects, and clinical applications for acne and skin conditions.
https://www.mdpi.com/2079-9284/12/1/30
"At-Home LED Devices for Acne Treatment Are Safe and Effective" (2025) – JAMA Dermatology systematic review via Mass General Brigham showing significant reduction in acne lesions with red/blue LED devices.
https://www.massgeneralbrigham.org/en/about/newsroom/press-releases/researchers-find-at-home-led-devices-safe-effective-acne-treatment-skincare

The Hume Health Body Pod is the smart health scale Nurse Doza uses daily — at home, in the clinic, and everywhere in between. With 8 multi-frequency sensors and accuracy within 2% of a DEXA scan, it measures 45+ health metrics including muscle mass, visceral fat, bone density, heart rate, and metabolic age in just 3-5 seconds. As discussed in this episode, putting real body composition data in your hands is the key to becoming your own health advocate.
👉 Get the Hume Health Body Pod here: humehealth.com
👉 Use code NURSEDOZA at checkout for a discount on your first order!

SUMMARY
Nurse Doza breaks down why a smart health scale like the Hume Health Body Pod is a game-changer for tracking body composition at home. Learn how measuring bone mass, muscle mass, visceral fat, metabolic age, and heart rate in just seconds can help you take control of your health journey — and why data-driven decisions beat guessing every time.

 

🔑 5 KEY TAKEAWAYS

Your weight alone doesn't tell the full story — body composition metrics like muscle mass, bone density, and visceral fat matter far more than a single number on a traditional scale.
Visceral fat is a critical health marker — research links excess visceral fat to increased risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease, regardless of BMI.
Consistency beats perfection — using a smart health scale like the Hume Health Body Pod daily (in just 3-5 seconds) helps you track trends over time so you can see what's actually working.
Metabolic age reveals your true health picture — understanding your basal metabolic rate and metabolic age gives you actionable insight into longevity and lifespan optimization.
Data makes you your own health advocate — whatever lifestyle, dietary, or behavioral changes you implement, measuring real data keeps you accountable and focused on progress.

📚 RESOURCES

"Visceral Adiposity and the Risk of Metabolic Syndrome Across Body Mass Index" – MESA study demonstrating that visceral fat predicts metabolic syndrome independent of BMI
https://pmc.ncbi.nlm.nih.gov/articles/PMC4268163/
"Visceral Adiposity Is Associated with Metabolic Profiles Predictive of Type 2 Diabetes and Myocardial Infarction" – Nature Communications Medicine study on visceral fat and cardiometabolic risk
https://www.nature.com/articles/s43856-022-00140-5
"Visceral Fat: What It Is & How It Affects You" – Cleveland Clinic overview of visceral fat health risks and measurement
https://my.clevelandclinic.org/health/diseases/24147-visceral-fat
"Reliability, Biological Variability, and Accuracy of Multi-Frequency Bioelectrical Impedance Analysis" – Frontiers in Nutrition peer-reviewed study on BIA accuracy for body composition measurement
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1491931/full
"Hume Health Body Pod Review: Is This Smart Scale Worth the Price?" – Independent review comparing Body Pod accuracy to DEXA scan results
https://wellnesspulse.com/reviews/hume-health-body-pod-review/

🔗 Connect with Nurse Doza:
JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here

YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
Instagram: https://www.instagram.com/nursedoza/
Website: http://www.nursedoza.com/
LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/
TikTok: https://www.tiktok.com/@nursedoza
Twitter: https://twitter.com/nursedoza