(NaturalHealth365) Your body fat percentage matters, but a new study published in the Journal of Clinical Endocrinology & Metabolism just turned conventional weight loss wisdom on its head: How much fat you carry doesn’t determine whether you’ll develop organ damage – muscle strength does.

Researchers followed over 93,000 participants in the UK Biobank for an average of 13 years, focusing on people with “preclinical obesity”- those carrying excess body fat but not yet suffering obesity-related organ damage.  The results were striking: People with stronger handgrip strength were significantly less likely to develop obesity-induced heart, liver, or kidney damage, and less likely to die early.

“Our findings show that muscle strength is a powerful, early sign of who is most at risk of developing obesity-induced organ dysfunctions among people with excess body fat,” says Dr. Yun Shen, assistant professor at Pennington Biomedical Research Center.

The liver connection: Why muscle protects your metabolic command center

The study specifically tracked obesity-related organ damage, including nonalcoholic fatty liver disease (NAFLD), which has become epidemic in populations carrying excess body fat.  As adipose tissue expands, it secretes inflammatory molecules that damage organs, particularly the liver.

Here’s where muscle comes in: The researchers explained that skeletal muscle is an active endocrine organ that secretes protective compounds called myokines, including irisin and interleukin-15.  These myokines improve insulin sensitivity, reduce inflammation, and help regulate metabolism – all critical for liver health.

The study found that people with higher muscle mass relative to body weight showed the most protection.  When researchers analyzed muscle-to-weight ratio using MRI and body composition scans on a subset of participants, the protective effect was even more pronounced than grip strength alone.

The reason?  Muscle tissue helps combat the chronic inflammation that drives organ damage.  The study showed people in the highest grip strength group had significantly lower C-reactive protein (CRP) levels – a key inflammatory marker the researchers linked to liver disease, cardiovascular mortality, and metabolic disorders.

Build protective muscle strength starting today

The brilliant part?  Grip strength is easy to measure and, as the researchers note, “strength can be improved with weight training.”  This points to “a practical, low-cost way to identify at-risk individuals and to act early.”

Start resistance training: Lift weights 2-3 times weekly, focusing on compound movements that build overall strength – squats, deadlifts, rows, overhead presses, and bench presses.  These exercises engage multiple muscle groups simultaneously, maximizing the muscle-building and metabolic benefits the study highlighted.  Start with lighter weights and proper form, then progressively increase resistance.  Even bodyweight exercises like pushups, pullups, and lunges effectively build protective muscle mass.

Prioritize protein intake: Muscle requires adequate (quality) protein to grow and maintain itself.  Aim for quality sources at each meal – pasture-raised eggs, wild-caught fish, grass-finished beef, organic poultry, and plant-based options like organic beans.  Older adults particularly need sufficient protein to combat age-related muscle loss, which the study identified as a key concern.

Address inflammation through nutrition: Since the study found lower CRP levels (indicating less inflammation) in those with stronger muscles, support this with anti-inflammatory foods.  Load up on wild-caught fatty fish rich in omega-3s, colorful organic vegetables packed with antioxidants, berries, extra virgin olive oil, and turmeric.  Eliminate inflammatory industrial seed oils, trans fats, and processed foods that drive the chronic inflammation the researchers linked to organ damage.

Maintain consistent physical activity: The study found that individuals with higher grip strength engaged in more regular physical activity overall.  Beyond formal strength training, stay active throughout the day – walk regularly, take stairs, garden, do household tasks that require physical effort.  This consistent movement supports both muscle maintenance and the overall metabolic health, the researchers emphasized.

Support liver health directly: Since the study specifically identified liver damage as one of the obesity-related dysfunctions that muscle helps prevent, focus on liver-supportive nutrition and lifestyle changes.  Reduce liver stressors like alcohol, processed foods, and excess sugar.  Prioritize foods that support liver function, including organic cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), beets, leafy greens, and adequate clean water for optimal detoxification.

Protect your liver with proven natural strategies

This study reveals powerful evidence that muscle strength protects against obesity-related organ damage.  But here’s what the researchers didn’t tell you: exercise builds the shield, but it doesn’t repair the damage already done.  If you’re carrying excess body fat or have elevated liver enzymes, your liver needs comprehensive regeneration support – not just stronger muscles.

Jonathan Landsman’s Fatty Liver Docu-Class features 33 of the very best scientists and doctors revealing evidence-based liver regeneration and metabolic health approaches.  Discover natural remedies for liver repair, recovery protocols to avoid cirrhosis, nutritional strategies for liver function, liver cleansing techniques, the inflammation-liver damage connection, and comprehensive metabolic support strategies.  Get access to the Fatty Liver Docu-Class today.

Sources for this article include:

Academic.oup.com
Healthday.com