Top 10 Tips to Detox

May 14, 2025

In Part 1 we discussed the research supporting how toxins in your everyday cosmetics, cookware and food could be contributing to your health condition (ex: brain fog, fatigue, stubborn body fat, autoimmune condition, high blood pressure, gut issues, etc.). Now let's talk about what we can do about this!

Here are simple strategies you can start today to lighten your toxic load and take back your health!

You don’t need to overhaul your life overnight! Small changes over time really do add up. Perhaps pick 1 to 3 things from the below list that you’re not already doing and build momentum as you go!

Top 10 Tips to Lower Toxic Burden

1. Filter Your Water

Reverse osmosis (RO) filters remove microplastics, nanoplastics, heavy metals, pesticides, fluoride, pharmaceutical residues, and other dissolved solids. However, they also strip out minerals, which can impact hydration, electrolyte balance, and overall health—so a remineralization step is key.
Activated carbon with nanofiber filters (Ex: Epic Nano) retain minerals and remove many of the same toxins, but may not catch nanoplastics or dissolved solids as effectively as RO.

2. Drink Beverages Out of Glass or Stainless Steel Instead of Plastic

Tip: Bring your own stainless steel mug to the coffee shop and ask them to fill that instead — or opt for iced coffee if you’re using their plastic-lined cups.

3. Choose Cleaner Cosmetics & Cleaning Products

Use Environmental Working Group (EWG) Skin Deep Database and EWG Cleaners Database to look up the toxic rating of your cosmetics and household cleaners respectively.

Avoid products with ratings 4+ (cosmetics). Avoid products with C/F grades (cleaners).

4. Prioritize Organic

Especially for:

The Dirty Dozen
Grains and coffee (which are glyphosate-heavy when conventionally grown)

It is also recommended to buy organic meat, poultry and eggs when possible.

5. Avoid Heating Plastics

Heating food in plastics is the biggest offender in terms of leaching chemicals into food. Avoid microwaving or heating food/beverages in plastic.

6. Eat These Foods to Support Liver Detoxification

Your liver transforms fat-soluble toxins into water-soluble forms so they can be excreted through sweat, urine, and stool. This happens in two stages:

Phase I (Activation): Enzymes modify toxins into intermediate compounds.
Phase II (Conjugation): These intermediates are bound to nutrients and excreted.

Key Nutrients & Food Sources for Liver Detox (Phase I & II):

B Vitamins – egg yolks*, leafy greens, beef, lamb, poultry, fish
Support Phase I enzymes and methylation (Phase II).
Choline – egg yolks*, liver, salmon
Essential for methylation and breaking down fat-soluble toxins.
Iron – beef, lamb, spinach
Needed for Phase I detox enzymes (cytochrome P450).
Vitamin C – citrus fruits, bell peppers*
Powerful antioxidant; supports detox enzyme function.
Lipoic Acid – broccoli, spinach
Regenerates antioxidants; supports both detox phases.
Flavonoids – citrus fruits, berries, parsley, onions
Boost “UGT” enzymes for glucuronidation (Phase II).
Curcumin – turmeric
Also enhances glucuronidation enzymes.
Sulfur Compounds – broccoli sprouts, garlic, onions, cruciferous vegetables, eggs*, animal protein
Fuel sulfation & glutathione conjugation pathways for detoxing toxins, meds, estrogen.
Glutathione Precursors – bone broth, garlic, cruciferous vegetables
Support production of glutathione, a master antioxidant.
Pantothenic Acid (B5) – avocados, sweet potatoes, mushrooms
Supports acetylation in Phase II.
Complete Proteins & Amino Acids – fish, poultry, eggs*, legumes*
Provide building blocks to bind and eliminate toxins.
Betaine – beets, spinach, sweet potatoes
Supports bile flow; essential for carrying toxins out via feces.
Sesquiterpene Lactones – dandelion greens, chicory root, endive, radicchio
Stimulate bile and support liver enzyme activity.
Cynarin – artichokes, milk thistle tea
Enhances bile production and flow.

Note: Items marked with an asterisk () are not AIP-compliant. Consult a qualified practitioner for guidance on reintroductions.

Some great POTG meals that are loaded with these detoxification nutrients include: Chicken Breakfast Sausage with Brussels Sprouts Hash , Beef Bourguignon and Bacon Apple Chicken Burgers

7. Stress Reduction & Nervous System Regulation Practices

Chronic stress impairs cellular communication and detoxification pathways, a phenomenon called the Cell Danger Response (CDR) (Naviaux et al., 2019). The following practices can help shift your body out of the CDR (a sympathetic stressed state) and into the parasympathetic healing state:

Breathwork
Eye movement exercises
Prayer or meditation
Any modality that helps you relax and de-stress!

8. Deep Sleep = Brain Detox

The glymphatic system removes toxins from the brain — and it’s 10x more active during sleep!

9. Sweat It Out

Sweating via sauna or movement helps eliminate:

Endocrine-disrupting chemicals (EDCs)
Plastics
Metals (Genuis et al., 2011)

10. Source Products That Are Not Contaminated by Heavy Metals

As discussed in Part 1, heavy metals contaminate many everyday items — including chocolate, protein powders, supplements, spices

Tips:

Buy from companies that use third-party testing like NSF, USP, or Informed Sport.
Check third-party watchdog sites like Consumer Reports and Mamavation.

Heavy metals and plastics are not easily detoxed like other toxins. Research is still evolving to determine the most effective protocols.

Want to Learn More?

If you're interested in learning more about how to detox heavy metals or plastics, or have a topic suggestion for an upcoming article, drop your idea here.

Lindsey Day, Nutritionist, M.S., C.N.S.

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