The wellness world made detox a dirty word. You don’t need a cleanse kit, a wellness guru, or magic moon dust to feel better. What you need is a body that’s supported the way it was always meant to be.
I became serious about taking care of my body after surviving a life-threatening illness. That was my wake-up call—and it taught me that real detox isn’t about dramatic, once-a-year purges. It’s really about the daily choices you make and how you treat your body all the time.
Many of the most popular “detox” strategies aren’t just occasional resets for me anymore—they’ve become part of my everyday lifestyle. They support me through stress, help my organs do their jobs, and keep my system humming—even when life throws junk my way.
If you’re feeling tired, bloated, foggy, or just ready to reboot and keep your body healthy on the regular, here are 25 detox practices I’ve adopted on a more regular basis. Some I do every day. Others I lean into when I need extra support. All of them help me feel clearer, lighter, and more in control of my health.
Why Does It Matter?
Because the world has changed. The body’s detox systems were built to handle natural waste—not the daily load of synthetic chemicals, processed foods, environmental pollutants, chronic stress, EMFs from devices glued to our bodies, and yes, that cloud of perfume or “clean” beauty products that’s anything but clean.
These days? Your detox organs are clocking serious overtime thanks to the antibiotics in meat, the pesticides on produce, the preservatives and dyes in packaged foods, and the endocrine disruptors in everything from water bottles and takeout containers to face cream. We’re exposed to these things daily without even giving them a second thought—because they’ve become part of daily life.
So yes, the body is doing its part. But it needs more support than it used to. Give it the right inputs and it keeps up. Ignore it, and you feel the difference.
Meet the Detox Squad
Before we get into what helps, let’s talk about who’s already doing the work.
Your body is already equipped with a detox dream team. Here’s how it works behind the scenes to keep you well:
Liver – The head of operations. It filters your blood, breaks down harmful substances, metabolizes drugs and hormones, and packages toxins for elimination. If there’s junk in your system, the liver’s the one handling it. A sluggish liver can lead to headaches, fatigue, and even hormone imbalance.
Kidneys – These hard-working organs filter your blood to remove water-soluble waste, excess fluids, and toxins. Everything they don’t want gets sent out through urine. Hydration keeps them happy—dehydration, not so much. When your kidneys aren’t working properly, it can impact blood pressure and toxin clearance.
Gallbladder – Often overlooked, but important. The gallbladder stores and concentrates bile, which helps break down fats and carries toxins out of the body through digestion. If bile flow is obstructed or stagnant, detox slows way down.
Intestines & Colon – Your gut absorbs nutrients and passes the rest along. A healthy, well-moving colon is key to clearing out toxins efficiently. Otherwise, things sit around too long and start reabsorbing. Ew.
Lymphatic System – Think of it as your internal drainage network. It clears cellular waste and toxins from tissues and transports immune cells. But it has no pump, so it depends on your movement—walking, rebounding, stretching, even deep breathing. If it stagnates, so does your waste. And when that happens, it leads to inflammation, fatigue, and puffiness.
Glymphatic System – Your brain’s overnight janitorial staff. It kicks into gear while you sleep to clear out neurological waste. No matter how clean your diet is, without consistent deep and REM sleep, your brain’s detox efforts fall short—and that contributes to brain fog and cognitive issues.
Lungs – More than just for breathing. You release carbon dioxide and other waste gases every time you exhale. Your lungs help eliminate toxins that can’t be handled elsewhere.
Skin – The largest organ of elimination. It pushes toxins out through sweat. So those workouts, sauna sessions, or hot summer hikes? They’re not just about calorie burn—they’re helping your body release heavy metals and other unwanted compounds. And when other systems are overloaded, toxins show up here—things like acne, rashes, or other types of skin irritation.
Mitochondria – Not an organ, but absolutely worth mentioning. These little powerhouses convert food and oxygen into usable energy. But toxicity and stress can impair their function. Mitochondria need a clean internal environment and plenty of antioxidant support to do their job well. They thrive on fiber-rich, nutrient-dense foods—and they suffer when you feed them junk.
So if your body is already doing the work and modern life is making that work harder, here are 25 daily things I do to support it.
- No Added Sugar
I’m not anti-sugar—fruit is one of my favorite ways to nourish my body. But I am done with added sugar. It spikes blood sugar, disrupts hormones, inflames the gut, and keeps cravings alive. Cutting it out gave me more energy, better skin, and way fewer mood swings. Once your taste buds reset, fresh, whole food like fruit tastes amazing.
- No Processed Flour
Refined flour might not taste sweet, but your body processes it the same way it processes sugar. It breaks down fast, causes blood sugar spikes, promotes inflammation, and leads to that bloated, foggy, tired feeling. Not to mention the gluten. Ditching heavily processed flour helped me drop the water weight, clear up my digestion, and stop the cycle of crash-and-crave. These days, my go-to flour is ground almonds.
- No Ultra-Processed Foods
If it comes in a box, bag, or has ingredients you can’t pronounce, I’m out. Ultra-processed foods are loaded with preservatives, inflammatory oils, dyes, additives, and natural flavors, whatever those are. And speaking of oils, I only use avocado and olive. My rule? If I can’t trace the ingredient back to something organic, grown or raised with care, I don’t want it in my body.
- Read the Label
Forget what you see on the front of the package—that’s all marketing. Flip the item over and read the ingredients. From sneaky added sugars, chemical and otherwise, to gums, additives you can’t pronounce, and lab-made “natural flavors,” you really need to know what’s supporting your health and what’s sabotaging it.
- Meal Prep (But Make It Realistic)
I make double recipes so I have leftovers, wash and store my fruit and salad ingredients so they’re ready when I am, and portion meals so I always have nourishing options on hand. Meal prep isn’t about perfection—it’s about giving yourself the tools to choose well, even when life gets chaotic.
- Eat Broccoli Sprouts (and Other Microgreens)
These tiny greens are tiny but potent. Broccoli sprouts are one of the best sources of sulforaphane, which activates detox enzymes and supports liver function. And all microgreens are concentrated little nutrition powerhouses, so I throw them in smoothies or pile them on salads.
- Chlorella
This algae binds to heavy metals and helps remove them from the body. I take Energy Bits either in smoothies or swallowed with water for a natural detox assist.
- Apples
Loaded with pectin, apples help bind toxins and escort them out through the colon. I eat them fresh and raw, sometimes with cinnamon or nut butter, and baked into healthy desserts. Don’t forget the fiber-filled skin.
- Garlic
I use garlic in almost every savory dish—curries, soups, stir-fries, dressings. It supports the liver, boosts glutathione, and has antimicrobial powers that make it a detox superstar. Plus it just makes everything taste better.
- Turmeric
I blend fresh turmeric into juice shots and smoothies or use powdered turmeric in curries with black pepper and healthy fat for absorption. This root reduces inflammation and supports liver detox. Its earthy flavor can be an acquired taste for some, but it’s worth acquiring.
- Ginger
I juice it, grate it into stir-fries and soups, bake it into desserts, and steep it in tea with citrus. It promotes digestion, helps with nausea, and fires up circulation, which helps keep things moving.
- Green Tea & Matcha
I’m not a daily green tea drinker, but I’ll reach for it when my body needs extra support. Sometimes I add matcha to smoothies, and both are rich in antioxidants that assist detox.
- Beets
I juice beets not because I love the taste, but because they support the liver and gallbladder, clean the blood, and increase nitric oxide for better energy and flow. If you just can’t do it, try shredding raw beets onto a salad or adding cooked beets to one.
- Cruciferous Vegetables
Cauliflower, broccoli, cabbage, and Brussels sprouts help detox estrogen and other hormones. I eat them roasted, steamed, stir-fried, or blended into creamy soups and sauces. It’s smart to rotate them because they all bring their own nutrient profiles and feed the good critters in your gut. Maybe cauliflower on Monday, broccoli on Wednesday, and Brussels on Friday. You get the idea.
- Berries
High in antioxidants and fiber, berries help protect the liver and reduce oxidative stress. I eat them fresh daily, mostly in my glow bowl, but also in smoothies.
- Leafy Greens
Spinach, kale, chard, arugula, dandelion greens, and microgreens support the liver and intestines. I eat them raw, in smoothies, or lightly wilted. If oxalates are a concern, cooking helps—and rotating with cruciferous veggies works too.
- Citrus
I juice lemons or limes into my water all day, sprinkle zest on bowls, and squeeze them on greens. They support liver function, bile flow, and kidney health—which is why I never skip the opportunity to add citrus to just about every meal.
- Hydration
Without water, toxins don’t move out. I drink 68 ounces daily, half my body weight in ounces. During detox or fasting, I’m extra intentional. I use LMNT, Redmond’s Real Salt, or BEAM minerals—not generic sea salt—when I need more electrolytes.
- Movement
Movement improves circulation, digestion, lymph flow, and even mood. I walk after meals, do a base workout daily, and add extra movement wherever I can. I don’t take rest days—I take variety days. One day that might mean yoga, the next paddle boarding, the next heavy gardening. It all counts, and if it brings me joy, even better.
- Vibration & Massage
The lymphatic system needs stimulation. It doesn’t have a pump like the heart, so we sometimes need to help it along. Rebounders, vibration plates, and my FLOW device are part of my regular routine. No gear? Bounce on your toes, do jumping jacks, or book a lymphatic massage.
- Sleep & Stillness
Sleep isn’t optional—it’s when your brain takes out the trash. Your glymphatic system clears waste during deep and REM sleep, which is why poor sleep equals brain fog and low energy. I often meditate while lying in bed, either in the evening before I fall asleep or just after waking in the morning. That stillness grounds me, helps me sleep more deeply or sets me up for the day ahead, and clears my head and my nervous system. This one’s non-negotiable.
- Fasting
I intermittent fast daily, usually 17 hours with no food every day (I call it 17:7), and occasionally do longer fasts to reset digestion and support longer periods of autophagy. Fasting gives the gut a break and builds metabolic flexibility—and it’s totally free, no products required.
- Fiber
Chia, flax, apples, berries, leafy greens, and beets give the kind of fiber that binds toxins and sweeps them out. Fiber feeds your microbiome and supports every detox system. I prioritize it even more than protein when I’m detoxing.
- Fermented Foods
Kimchi, sauerkraut, coconut kefir—these boost gut bacteria, improve digestion, and reduce constipation, which keeps toxins moving out instead of back in.
- Environmental Detox
Go fragrance-free. Swap plastic for glass. Use clean beauty and stop doom-scrolling. Even small swaps help reduce your load. Maybe a media detox is in order to calm your nervous system. Less screen time usually means more movement and better sleep. Trust me, your nervous system will thank you. I once did a 48-hour media detox, and it was surprisingly liberating.
Want to Learn More?
If you’re curious about how these practices support your body and your vibe, I’ve written more on: Ginger, Lemons, Garlic, Leafy Greens, Cauliflower, Broccoli, Walking, Making Every Step Count, Sleep, Apples, Rebounder, Glow Bowl, Media Detox, 3-Day Water Fast, Oils, BEAM Minerals
And if you want the deeper story behind how I learned to support my body this way—not just the practices, but the shift that made them stick—that’s exactly why I wrote The Awakened Body. It’s the bigger picture of how I changed my health and learned to finally work with my body instead of against it, and how I lost 140 pounds in the process.
If you don’t know about autophagy, and want to lear more, check out this article: Autophagy: The Built-In Repair System That Makes Fasting So Powerful