7-Day AST Management Plan
Protocol Objectives
Antioxidants
Vitamin E and C help protect liver and muscle cells from damage.
Hydration
Dehydration stresses muscle and liver tissue. Drink adequate water.
Avoid Processed Foods
Additives and preservatives increase the liver's detox load.
Muscle Rest
Intense exercise spikes AST temporarily. If you train hard, a de-load week might normalize levels.
Day 1 Vitamin E
Breakfast
Almond Butter Toast
Vit E.
Lunch
Sunflower Seed Salad
Seeds.
Dinner
Avocado & Chicken
Healthy fat.
Day 2 Vitamin C
Breakfast
Kiwi & Berries
Antioxidants.
Lunch
Red Pepper Soup
High C.
Dinner
Broccoli & Beef
Veggie C.
Day 3 Hydration
Breakfast
Watermelon
Fluid.
Lunch
Cucumber Salad
Water veg.
Dinner
Bone Broth
Electrolytes.
Day 4 Clean Eating
Breakfast
Oatmeal
Plain.
Lunch
Grilled Chicken
No sauces.
Dinner
Steamed Fish
Simple.
Day 5 Muscle Repair
Breakfast
Protein Shake
Recovery.
Lunch
Turkey Sandwich
Lean protein.
Dinner
Tart Cherry Juice
Muscle inflammation.
Day 6 Liver Support
Breakfast
Coffee
Protective.
Lunch
Beets
Bile.
Dinner
Artichoke
Detox.
Day 7 Maintenance
Breakfast
Eggs
Choline.
Lunch
Green Salad
Nutrients.
Dinner
Salmon
O3.
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AST/ALT Ratio
If AST is double ALT, alcohol is the likely cause. If ALT > AST, fatty liver is more likely.
Scientific References:
1. Sanyal, A. J., et al. (2010). 'Pioglitazone, vitamin E, or placebo for nonalcoholic steatohepatitis.' NEJM.
1. Sanyal, A. J., et al. (2010). 'Pioglitazone, vitamin E, or placebo for nonalcoholic steatohepatitis.' NEJM.