I’ll never forget a patient who came in worried about their “liver numbers.” Their lab report showed ALT and AST flagged in red, and their face said it all: “Does this mean I have liver disease?”
If you’ve ever seen those same letters on your labs and felt that same wave of panic — take a deep breath. ALT (alanine aminotransferase) and AST (aspartate aminotransferase) are enzymes that tell us how your liver is functioning, but an elevation doesn’t automatically mean something serious. Let’s walk through what they really mean, what affects them, and how you can support your liver health naturally.
ALT and AST are enzymes found mainly in your liver cells. Think of enzymes like the body’s tiny construction crew — they help break down proteins so your liver can do its job processing nutrients, detoxifying, and balancing hormones.
When liver cells get stressed, irritated, or damaged, these enzymes can leak into your bloodstream, causing your lab numbers to rise.
ALT (Alanine Aminotransferase): Primarily found in the liver, making it the more specific marker for liver health.
AST (Aspartate Aminotransferase): Found in the liver, but also in the heart, muscles, and kidneys — so mild elevations aren’t always liver-related.
👉 I tell my clients to picture these enzymes like a “check engine” light. They don’t diagnose the problem by themselves, but they tell you it’s time to look under the hood.
Your liver is your body’s ultimate multitasker. It processes medications, filters toxins, regulates blood sugar, and produces bile for digestion. ALT and AST give us a window into how well that system is handling the workload.
Elevated liver enzymes can be early signs of:
Fatty liver disease (non-alcoholic or alcohol-related)
Medication or supplement strain
Viral infections (like hepatitis)
Chronic inflammation or autoimmune liver disease
Metabolic stress from insulin resistance or high blood sugar
Low or normal levels aren’t automatically “perfect,” either — they still need to be considered in context with your overall metabolic health, cholesterol, and inflammatory markers.
Typical reference ranges (in U/L, or units per liter):
ALT: 7–56 U/L
AST: 10–40 U/L
⚠️ Note: Ranges can vary slightly depending on the lab. Always review your results with your healthcare provider.
It’s also helpful to look at the AST:ALT ratio:
ALT higher than AST → Often points to non-alcoholic fatty liver or metabolic stress.
AST higher than ALT → Can suggest alcohol-related liver strain or muscle involvement.
AST:ALT ratio > 2:1 → Commonly seen with alcoholic liver injury.
Plenty of everyday things can influence your results — not all of them harmful.
Medications & supplements: Tylenol, statins, antibiotics, and even herbal remedies like kava can raise liver enzymes.
Exercise: Intense workouts can temporarily elevate AST due to muscle stress.
Diet: High-sugar or ultra-processed foods can increase liver fat, leading to mild elevations over time.
Alcohol: Even moderate intake can cause a bump in AST.
Blood sugar & insulin resistance: The liver works overtime when glucose metabolism is off.
Infections or illness: Viral or bacterial infections can temporarily raise enzymes.
If your ALT or AST is slightly elevated, that’s your cue to support your liver, not panic. Here’s what I’ve seen make the biggest difference:
Balance your plate: Focus on whole foods — colorful veggies, lean proteins, healthy fats, and high-fiber carbs.
Reduce alcohol: Even small breaks can give your liver time to recover.
Hydrate: Water helps your body process and eliminate toxins efficiently.
Move regularly: Moderate, consistent exercise improves insulin sensitivity and reduces liver fat.
Check your supplements: “Natural” doesn’t always mean “liver-safe.” Review what you’re taking.
Prioritize rest: Your liver regenerates most during deep sleep.
Remember — the liver is incredibly resilient. With the right support, it can often repair itself and return to healthy function.
Want to check your ALT and AST without waiting for a doctor’s appointment? These trusted lab options make it simple:
Quick, in-person draw for ALT, AST, and full liver function panels. Currently only $49!
Provides direct-access lab testing at over 2,300 locations nationwide, including ALT, AST, and complete liver panels you can order online.
Affiliate Disclaimer: Some of the links above are affiliate links, meaning I may earn a small commission if you purchase through them—at no extra cost to you. I only share lab options I genuinely trust and would recommend to my own patients, friends, and family.
Your liver enzymes don’t exist in isolation — they tell part of a bigger story about your metabolism, hormones, and inflammation.
✨ Download my Sustainable Habits Guide for simple daily habits that support your liver and metabolism.
✨ Grab my Inner Critic Playbook to shift the all-or-nothing mindset that often leads to burnout and poor recovery.
✨ Book a free 60-minute consultation with me — we’ll review your labs together and build a realistic plan for improving your liver health.
American Liver Foundation. Understanding Liver Enzymes.
MedlinePlus. ALT Blood Test.
Mayo Clinic. AST Test.
Understanding Bilirubin: What Your Liver Is Trying to Tell You I’ll never forget a patient who came in worried because her lab results said her
Understanding ALT & AST: What Your Liver Enzymes Say About Your Health I’ll never forget a patient who came in worried about their “liver numbers.”
Understanding Your Liver Enzymes (ALT, AST & More) Your liver is one of the busiest organs in your body. It’s in charge of filtering toxins,
If you’re tired of the endless cycle of dieting and conflicting health advice, feeling overwhelmed and longing to truly understand how to nourish your body and feel good in your own skin like I did, you’re in the right place. Through my blog, I share insights on weight loss, mindset, neuroplasticity, nutrition, and self-care to empower you on your wellness journey. Whether you’re seeking personalized guidance to address specific health challenges or you’re ready to break free from restrictive diets and embrace body acceptance while achieving sustainable weight loss, I offer coaching programs designed to help you cultivate lasting health and body confidence. Ready to explore a different path?
One-on-one sessions tailored to your health history, goals, and lifestyle—rooted in nursing expertise and current wellness science.
Guided coaching to help reframe limiting beliefs around food, body image, and health—so you stop sabotaging your progress.
Practical tools, customized strategies, and compassionate support to help you take consistent, manageable steps forward.
“Working with Rebecca completely shifted my mindset.”
I had tried everything—diets, workout programs, you name it—but nothing ever stuck. Rebecca showed me how to reframe my beliefs about food and my body. I’m losing weight without trying to lose weight!
“I finally feel in control of my health for the first time in years.”
Rebecca didn’t just focus on my symptoms—she really listened to my story and helped me understand the root of my challenges. Her guidance was practical and tailored to me, and now I feel empowered to make choices that support my health every day.
“Rebecca’s support made all the difference.”
Having someone who understands both the medical side and the emotional side of health was a game-changer for me. Rebecca provided me with actionable steps, encouragement, and accountability every step of the way. I can’t recommend her coaching enough!
Book a no-pressure session where we’ll talk about your health goals, struggles, and what’s been holding you back. You’ll walk away with clarity—even if you don’t sign up.
Based on your unique history and needs, I’ll create a personalized plan—no generic advice here. You’ll get clear next steps, ongoing support, and a roadmap that fits your life.
With consistent guidance and mindset shifts, you’ll feel more in control of your health, more confident in your choices, and more connected to the person in the mirror.
Personalized 60-minute sessions tailored to your unique health goals, lifestyle, and challenges.
A roadmap designed just for you—no generic advice, just focused guidance based on your needs and medical background.
Worksheets, journaling prompts, and reflection exercises to help you stay mindful and motivated between sessions.
We’ll track what matters most to you—from energy to mindset to symptom relief—so you can see real growth.
Break free from old patterns and build new habits with a focus on lasting behavior change—not quick fixes.
Stay connected with check-ins and direct access to me for questions, encouragement, and clarity when you need it.
You don’t have to figure it out alone. Whether you’re managing a chronic condition or tired of the constant struggle with weight and self-doubt, support is here.