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Detox is one of the most overused and misunderstood buzzwords in the health space.
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Is it legit?
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Is it just marketing hype?
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Many people think detoxing means drinking green juices, sweating in a sauna for hours, but the
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reality is it's a far more complex system.
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Welcome to Health Decode, your number one source for real health information with your
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host, doctor Alessi and Matt Tack.
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Alright.
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Welcome back to another episode of Health Decoded.
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I am your host, doctor Alfred Alessi, and I wanna thank you for joining me today.
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We're gonna be talking about something that is near and dear to our hearts, and it's because
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it's something that I think has gotten vilified and there's a lot of misinformation around.
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So we want to debunk this for you and really just open up some of the the dialogue about
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what it means to detox.
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So detox is one of the most overused and misunderstood buzzwords in the health space.
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Is it legit?
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Is it just marketing hype?
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Many people think detoxing means drinking green juices, sweating in a sauna for hours.
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But the reality is it's a far more complex system.
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Your body has built in detoxification systems that are working twenty four seven, primarily
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through the liver, the gut, kidneys, your lymphatic system, and your skin.
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The problem, these systems can get overloaded by modern environmental toxins, poor diets, and
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stress.
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So let's break down how each system works and what you can do to support it.
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What we're gonna cover today, the body's natural detox systems, real science backed
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detox methods, and we're also gonna debunk the detox fads that are a total waste of your time.
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Again, I wanna thank you for joining us.
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Please, if you find value in this episode, we always just ask that you hit the like and
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subscribe button that allows us to reach a broader audience of people who need to hear
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this information.
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Share this with anyone who you think needs to hear this message and enjoy the show.
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So let's begin with debunking some of these myths.
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There's really three that I wanna get into.
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Number one, the first myth really is that your body doesn't need to detox.
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People say that detoxing is just a fad.
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It's just a marketing thing.
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But the truth is your liver, kidneys, gut, skin, and your lymphatic system are constantly
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detoxing.
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But that doesn't mean they they don't need support.
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Modern lifestyles expose us to an unprecedented toxic burden from processed foods, chemicals,
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environmental pollutants, chronic stress, and these can all overload our detox pathways and
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impair our body's natural ability to eliminate these toxins.
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So how does the body naturally detox?
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Your body has this system that's working twenty four seven.
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The liver is filtering the blood, neutralizing these toxins, and then preparing them for
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excretion.
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The kidneys are removing waste and toxins via your urine.
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The gut eliminates toxins through bile and stool, but it also is preventing reabsorption
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of harmful substances.
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The lymphatic system, this transports waste products away from tissues and the skin, as we
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could expect, excretes toxins through sweat.
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The system is highly efficient under ideal conditions.
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However, today's environment is far from ideal.
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So, you know, the main problem is that these modern lifestyles we are exposed to today,
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overload our systems with toxins.
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Despite the claim that your body's going to detox itself, just fine.
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Studies show that toxin exposure is higher than ever before.
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And our natural detox systems are struggling to keep up.
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So a study in the journal of clinical toxicology in 2019 found that environmental
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toxins, such as heavy metals, endocrine disrupting chemicals like BPA and phthalates,
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and persistent organic pollutants accumulate in the body over time and can lead to metabolic
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disorders and hormonal imbalances and chronic inflammation.
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These toxins are stored in fat cells, organs, and even in your brain tissue, meaning they
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don't always get eliminated efficiently unless your detox pathways are fully functional.
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Another study, 2020, in environmental health perspectives found that microplastics and heavy
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metals accumulate in human tissues contributing to neurotoxicity, immune system dysfunction,
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and metabolic disease.
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And then one more, the the National Institute of Health twenty twenty one reported that
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glyphosate, which is a common herbicide in non organic foods, disrupts your gut microbiota,
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leading to increased intestinal permeability or leaky gut, which we talked about in a previous
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episode and thus inflammation.
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So then what happens when these detox pathways get overloaded?
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Well, when they're, when your detox organs are overwhelmed, toxins will start to build up in
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the body instead of being eliminated efficiently.
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Think of it like a mail post office.
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Right?
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They have all this mail that they need to process and get out.
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However, they continue getting new stuff in every single day.
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So it's hard for them to process and get rid of when they keep getting new and they have to
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manage that as well.
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This is what can happen inside our bodies.
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So, you know, when these toxins start to build up, what we can experience is fatigue and brain
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fog because these toxins are disrupting the mitochondria, reducing energy.
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We can get weight gain and hormonal imbalances.
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The endocrine disruptors interfere with our metabolism and fat storage.
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We can also get chronic inflammation and autoimmune issues because these toxins build up
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and they trigger immune dysregulation.
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And then we can also get skin issues, eczema, acne, rashes.
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These are often linked to poor detoxification.
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So how can we support the body's natural detoxification?
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Instead of relying on these fad detox teas or juice cleanses, real detox support actually
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means enhancing the function of your natural detox pathways.
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So what does that look like?
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To support your liver, this looks like eating cruciferous vegetables, things like broccoli,
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brussels sprouts, cauliflower.
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These are gonna boost glutathione, which is a detox, antioxidant within the body.
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Increasing sulfur rich foods, such as garlic, onion, eggs.
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These are going to support phase two liver detox.
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Also, we need to limit alcohol and processed foods to reduce liver burden.
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We need to do gut and bowel detox.
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So consuming thirty to forty grams of fiber daily from things like flax seeds, chia seeds,
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leafy greens.
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These are going to bind to the toxins to eliminate.
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Using probiotics and fermented foods to strengthen the gut microbiome.
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Staying hydrated because constipation can lead to those toxins not being excreted and thus
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being reabsorbed.
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Lymphatic system detoxification.
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This looks like moving our body.
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Exercise, walking, balancing on a mini trampoline, a rebounder.
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All of this helps lymphatic flow using things like those vibration plates like we have in our
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clinic.
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Things like dry brushing and sauna therapy are going to stimulate toxin removal through sweat.
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And then reducing environmental toxins.
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So using glass or stainless steel instead of plastic for food and drink storage, switching
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to non toxic personal care and cleaning products.
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So we're going to be avoiding these synthetic fragrances and parabens and phthalates.
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And then another really big one.
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And we're going to touch on this again is filtering your water.
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Heavy metals and chlorine and things like fluoride are all inside the, in, in the, the
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tap water.
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And these can all disrupt detox pathways.
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So what's myth number two, right?
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Myth number two is that juice cleanses and teas detox your body.
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Right?
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So the truth is your body doesn't detox through starvation, sugar water, or laxative laced
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teas.
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Detox protocols can actually slow your metabolism and stress your liver even more,
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which then can make you feel worse.
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So why do these juice cleanses actually slow your metabolism?
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Because they're marketed as a way to flush toxins and reset the body, but here's what they
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really do.
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They starve your liver of critical nutrients.
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Your liver requires amino acids from protein, b vitamins, and sulfur based compounds to
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complete phase one and phase two detox.
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Juice cleanses, they almost have zero protein, zero fats, and minimal detox supporting
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micronutrients.
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So a study in the American journal of clinical nutrition in 2020 found that protein deficiency
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impairs liver detoxification enzymes, making it harder for the body to neutralize and eliminate
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toxins.
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Phase one detox produces highly reactive free radicals.
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And so without adequate nutrition, these can cause oxidative stress and damage the cells.
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Juice cleanses also flood the body with sugar causing blood sugar spikes.
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Most juices are loaded with fructose, which is the fruit sugar, but they lack fiber because
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you're just juicing out everything, but getting rid of the hole and the, the peel and all of
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that.
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So these rapid blood sugar spikes and crashes can leave you feeling fatigued.
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They can obviously increase stress on the liver.
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And since excess fructose is being metabolized in the liver, it can then be stored as fat.
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So a study in the journal of hepatology twenty nineteen found that high fructose diets
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contribute to liver fat accumulation, increasing inflammation and metabolic
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dysfunction.
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That's not exactly the detox effect that you're hoping for.
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And so the last thing they do is they slow your metabolism and they can actually cause you to
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lose muscle.
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So detox diets that eliminate protein and fat force your body to break down muscle for
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energy, which will slow your metabolism over time.
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We've talked countless times on this show about how important muscle and protein are for
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longevity and for all systems in your body.
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So a study in the journal of international society of sports nutrition in 2021 found that
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fasting based detoxes cause a 10 to 15% drop in resting metabolic rate, meaning people burn
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fewer calories even after they return to regular eating muscle loss was significant in
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those who followed the low protein detox diet for seven plus days.
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This is not to say that fasting isn't beneficial.
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There's just a way to do it.
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And it's not through these, detox.
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So many of these detox teas claim to flush toxins, but what they actually do is flush
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water and electrolytes.
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Most of them are containing ingredients like senna or cascara, sagrata, or other herbal
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laxatives, which are gonna stimulate bowel movements, giving you obviously the illusion
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that you're detoxing, but they're gonna cause dehydration and then an imbalance in your
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electrolytes.
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They don't actually remove any toxins.
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They just empty your intestines.
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The focus needs to be on the liver, not just the gut.
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So a study in the world journal of gastroenterology in 2018 found that long term
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laxative use can weaken your gut function, leading to dependence and digestive
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dysfunction, things like bloating, cramping, and even chronic constipation.
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There's no evidence that laxative teas actually remove any heavy metals, endocrine disruptors,
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or other toxins.
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So basically, what does this mean?
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Detox teas make you lose water and poop more, but they don't actually detox anything.
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So let's talk about the right way to detox, and that is supporting real detox pathways.
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So instead of starving the body or using laxatives, real detoxification requires
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adequate protein and amino acids for the liver detox enzymes to be built.
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The best sources, grass fed beef, wild caught fish, pasture raised eggs, bone broth.
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It requires fiber to bind to the toxins and prevent them from being reabsorbed.
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Some of the best sources for this, ground flax seeds, chia seeds, cruciferous vegetables, and
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leafy greens.
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And then obviously adding in liver supporting nutrients.
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Glutathione is the body's master detoxifier.
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This is found in asparagus, avocado, whey protein.
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There's also some really good supplements out there to add.
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And then sulfur rich foods like we talked about garlic, onions, cruciferous vegetables.
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Also very important is b vitamins.
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These are essential for the liver detox enzymes.
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You can get these in eggs, meat, leafy greens.
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And then hydration and electrolytes is imperative.
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Instead of laxative teas, support natural detox by drinking filtered water with added
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electrolytes.
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You can then boost this with sauna therapy and exercise to promote sweating and movement to
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get things moving.
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So the bottom line on this one, juice cleanses and detox teas, aren't detoxing you.
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They're either stressing your liver with sugar, slowing your metabolism, or just making you
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poop more.
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And if you want real detoxification, focus on nourishing your body with the right nutrients,
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moving daily and reducing toxin exposure, not starving yourself on green juice.
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So myth number three, sweating means detoxing.
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It's not that simple.
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Many people believe that sweating in a sauna or through intense exercise can cause you to sweat
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out your toxins.
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But the truth is really more detailed than that.
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And this is why it's so unhealthy to think that you can just go out and drink and consume
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unhealthy things.
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And then I'll just sweat it out tomorrow at my workout.
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This isn't how the body works.
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So the majority of detoxification actually happens through the liver and kidneys.
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Sweat plays a minor role.
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So a study in environmental international 2016 analyzed sweat samples and found that sweating
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can help eliminate heavy metals, such as lead, mercury, cadmium, and BPA, but it's not the
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primary detox route for most toxins.
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But how can we then optimize detox with sweating?
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How can we use it effectively?
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So using things like an infrared sauna, which has shown to mobilize toxins stored in the fat
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cells, and that's because the infrared waves actually penetrate deep into the tissue,
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stimulating, movement and circulation to then push that out.
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Engaging in regular exercise.
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This is more important than sauna, right?
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Keeping the muscles moving, the muscles contracting are going to help to pump and
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circulate lymph and promote toxin excretion.
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So sauna therapy.
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Isn't just about sweating.
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It's a powerful tool for detox, cardiovascular health, muscle recovery, and longevity.
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When done correctly, regular Sonic can help your body eliminate toxins, improve
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circulation, and even boost your brain function.
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So detoxification, it looks like eliminating heavy metals and environmental toxins.
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Right?
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And so if your skin is your largest detox organ and sweating is one of the primary ways it's
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gonna happen, sauna therapy can help eliminate these heavy metals and endocrine disruptors.
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A study of in the journal of environmental and public health in 2012 found that sweating can
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remove lead, cadmium, arsenic, and mercury more effectively than urine.
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People exposed to toxic chemicals like firefighters showed significant reductions in
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stored toxins after regular sauna sessions.
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However, here's a key tip.
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Hydration and replenishment of minerals such as electrolytes and trace minerals after sauna use
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is key to avoid dehydration and to get adequate detoxification.
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So if you go into the sauna and you're not adequately hydrated, your body's actually gonna
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not effectively push that out, and you might cause yourself to feel sick.
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So sauna use can obviously boost circulation and support cardiovascular health as well,
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because the heat is gonna dilate the blood vessels, improving circulation, and then us,
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thus oxygen delivery to your tissues.
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So regular sauna use has been shown to lower blood pressure, improve heart function, and
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reduce the risk of cardiovascular disease.
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A study in the journal of American Medical Association, 2015, they followed 2 middle
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aged men for twenty years.
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They found that those who used a sauna four to seven times per week had a fifty percent lower
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risk of cardiovascular related death.
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That's huge.
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Fifty percent.
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So using a sauna just, you know, four times a week is gonna lower your risk of cardiovascular
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disease fifty percent.
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And so kind of the tip for this, aiming for about fifteen to twenty minutes, four to five
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times per week, somewhere between a 75 to a 95 degrees.
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Now if you're using infrared sauna, you can use a lower heat because you're gonna get the
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benefits from the infrared waves that are gonna make the heat less necessary.
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And then obviously, we know that sauna is good for muscle recovery and pain relief.
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Sauna therapy increases circulation, reduces inflammation, helping muscle recovery, joint
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pain, and injury repair.
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So a study in the European journal of applied physiology, twenty eighteen showed that post
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workout sauna sessions increased growth hormone production by up to 140%.
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This is the hormone that aids in muscle repair, fat metabolism, and obviously growth of new
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tissue.
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So using contrast therapy is a great tip sauna plus cold.
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It enhances the recovery by flushing out metabolic waste and reducing inflammation.
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So how to do sauna therapy correctly if you've never done it before?
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Number one, hydrate before and after adding electrolytes to your water is going to enhance
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this effect.
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Start slow, right?
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Ten to fifteen minutes at about 150 degrees.
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Work yourself up to that twenty minutes.
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If you feel light headed, obviously, that means your body's not used to it.
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You need to you need to stop there.
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Paring with cold therapy, contrast therapy can enhance the effects of the heat.
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Using infrared for the deep detox because the infrared waves are gonna penetrate tissue more
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deeply, helping remove those stored toxins and push them into circulation.
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And then obviously avoiding overuse.
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Right?
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More isn't always better.
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Listening to your body and going from there.
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So the bottom line sauna therapy, isn't just about sweating.
00:18:51
It's actually a science backed way to detox, improve heart health, speed up recovery, and
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enhance your brain function.
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If you do it right, it's a game changer for long term health and performance.
00:19:04
And now I wanna take a quick break for a word from one of our sponsors.
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Now back to the episode.
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Alright.
00:20:33
Welcome back.
00:20:34
So now let's talk about how the body actually detoxes.
00:20:38
We just discussed the three myths, the three big things that people have kind of gotten
00:20:42
wrong about what detoxing actually means.
00:20:45
And now let's just talk about what detoxing is, what's going on within the body.
00:20:50
So the liver is your primary detox organ.
00:20:53
It is number one.
00:20:54
If the liver's not operating effectively, everything else is null.
00:20:59
So the liver is responsible for neutralizing toxins and preparing them for elimination.
00:21:04
This process happens in two main phases.
00:21:07
Phase one detoxification is breaking down those toxins.
00:21:12
So the liver uses enzymes, such as cytochrome p four fifty, to convert fat soluble toxins into
00:21:20
intermediate metabolites, which are often more reactive and potentially harmful than the
00:21:24
original toxin.
00:21:26
These intermediates include free radicals, which can damage liver cells if not quickly
00:21:30
neutralized.
00:21:31
So a study in the journal of hepatology twenty eighteen found that excessive alcohol,
00:21:37
processed foods, and environmental pollutants deplete phase one detox enzymes, which then
00:21:43
leads to a backlog of toxins in the body.
00:21:46
So how can we support phase one?
00:21:48
Increasing b vitamins b two three six nine b twelve found in eggs, beef liver, leafy greens,
00:21:56
also in, you know, b complexes and multivitamins, as well as consuming antioxidant
00:22:02
and antioxidant rich foods, vitamin C and vitamin E to counteract the oxidative stress.
00:22:09
We can get these through things like dark colored berries, citrus fruits, and even nuts.
00:22:15
Then your liver goes into phase two of detoxification, which is taking these toxins
00:22:21
that it's broken down and making them water soluble for elimination through either the
00:22:26
liver or the gut.
00:22:27
So the liver conjugates the toxins with molecules like glutathione, glycine, or sulfur,
00:22:34
making them water soluble so they can be excreted via urine, bile, or sweat.
00:22:39
This phase requires specific nutrients to function properly.
00:22:44
So a study in the International Journal of Molecular Sciences 2020 showed that glutathione
00:22:49
depletion is linked to an increased toxic burden and a higher risk of chronic disease,
00:22:55
including metabolic disorders.
00:22:57
So then how can we support phase two?
00:23:00
Increasing glutathione levels by consuming sulfur rich foods like garlic, onions, eggs,
00:23:07
cruciferous vegetables, taking something like an acetylcysteine or NAC, which is your body's
00:23:14
precursor to glutathione.
00:23:16
By taking NAC, it's been shown to boost detox efficiency.
00:23:21
So why why is alcohol and sugar and processed foods so detrimental to the liver is because
00:23:28
they will overstress it and they will basically wear out the liver's enzymes or utilize the
00:23:33
liver's enzymes so that other things can't be processed.
00:23:36
So then when your body is starting to take on toxins and things from our environment, it
00:23:42
makes it harder for it to keep up.
00:23:45
So now going from the liver, the next step in detox is your gut and the guts role in
00:23:51
detoxification.
00:23:53
So 80% of this detox then happens through bile and stool.
00:23:57
So if 80% of detox happens through the gut, primarily through the bile and stool, if you're
00:24:02
constipated, toxins that should be excreted can get reabsorbed into the bloodstream, leading to
00:24:08
toxicity and obviously systemic inflammation.
00:24:12
So some of the key gut detox mechanisms, what happens is bile excreted from your gallbladder
00:24:19
is gonna bind to toxins and carry them out through your stool.
00:24:23
Fiber is also gonna bind toxins as well as excess hormones and prevent them from being
00:24:28
reabsorbed.
00:24:29
That's why fiber is so important.
00:24:31
And then probiotics are gonna improve the gut barrier integrity, reducing things like leaky
00:24:36
gut, which can actually allow these toxins to enter the bloodstream more rapidly.
00:24:41
So a study in the journal gut microbes in 2021 found that dysbiosis, which is basically
00:24:47
imbalanced gut bacteria, impairs your detox pathways leading to increased inflammation,
00:24:54
metabolic dysfunction, and risk for autoimmune disease.
00:24:58
So how can we support the gut detox?
00:25:01
Consuming thirty to forty grams of fiber daily, eating fermented foods, things like sauerkraut,
00:25:07
kimchi, kefir, to promote healthy gut bacteria or using a probiotic supplement, and avoiding
00:25:14
processed foods, artificial sweeteners, and inflammatory oils, which can disrupt the
00:25:19
microbiome's health causing leaky gut.
00:25:22
So then from the gut, now we have the lymphatic system and its role in detox.
00:25:27
So your lymphatic system is like the garbage disposal of the body.
00:25:31
It transports waste, toxins, and excessive fluids away from tissues.
00:25:35
Unlike the circulatory system, the lymphatic system doesn't have a pump like the heart, so
00:25:40
it relies on movement and hydration to function properly.
00:25:44
So that's why things like moving your body using a rebounder, vibration therapy.
00:25:48
A study in the journal of applied physiology twenty seventeen found that sedentary
00:25:53
lifestyles slow lymphatic drainage, leading to a buildup of waste products that can cause
00:25:58
inflammation and immune dysfunction.
00:26:01
So how do we support the lymphatic system?
00:26:04
Moving your body daily, rebounding on a mini trampoline, yoga, walking, all these things are
00:26:10
going to help lymphatic flow.
00:26:12
Try dry brushing.
00:26:13
This is basically where you use a brush to gently brush the skin toward the heart, to
00:26:19
stimulate lymph movement and staying hydrated.
00:26:22
Dehydration will thicken lymph fluid, making it harder to move.
00:26:26
So now let's talk about some really take home action items you can do to support your detox
00:26:35
and keep your body detoxing on a daily basis rather than having to detox every so often.
00:26:42
So supporting the liver, Right?
00:26:44
Remember, the liver is your primary detox organ.
00:26:46
It's gonna break down the toxins so that you can eliminate them.
00:26:50
But with today's processed diets, alcohol, and environmental toxin exposure, the liver is
00:26:55
often working overtime.
00:26:56
So the good news is the right foods and supplements can optimize your liver's detox
00:27:01
pathways, helping you to flush out toxins more efficiently.
00:27:05
So make sure we're eating cruciferous vegetables to boost those liver enzymes, things
00:27:10
like glutathione.
00:27:11
And that's that's cytochrome p four fifty.
00:27:14
So cruciferous vegetables are rich in sulfur containing compounds like sulforaphane and
00:27:19
indole three carbinol that enhance phase one and phase two detox.
00:27:24
Some of the key foods for this broccoli and bro broccoli sprouts.
00:27:28
These contain sulforaphane, which activates an n r f two gene within the body.
00:27:34
This is a master antioxidant switch that boosts liver detox.
00:27:38
Brussels sprouts and cabbage, they support estrogen metabolism, helping to clear excess
00:27:43
hormones.
00:27:44
And then kale and cauliflower provide fiber that bind to toxins in the gut, aiding in
00:27:49
elimination.
00:27:51
So a study in the journal carcinogenesis 2014 found that daily consumption of broccoli
00:27:57
sprouts increased detoxification enzyme activity by 20%, reducing airborne toxin levels
00:28:03
in people that were exposed to pollution.
00:28:06
Here's a tip, is to steam or lightly saute the cruciferous veggies to maintain their detox
00:28:12
boosting compounds without basically cooking them out.
00:28:16
If you overcook them or if you burn them, you're basically going to destroy kind of the
00:28:21
compounds and your body's not gonna be able to use them.
00:28:24
So the next thing you can do increase glutathione, the body's master antioxidant.
00:28:29
Glutathione is your liver's most powerful detoxifier, neutralizing free radicals and
00:28:34
aiding toxin breakdown.
00:28:36
However, stress, poor diet, and exposure to toxins are gonna deplete your levels over time.
00:28:42
So how can we boost them naturally?
00:28:45
Garlic is rich in sulfur compounds that stimulate your body to produce glutathione.
00:28:50
Whey protein provides cysteine, which is a key amino acid needed for glutathione synthesis.
00:28:56
Another reason a whey protein supplement is so beneficial.
00:28:59
And avocados and spinach, they're high in glutathione precursors to support liver
00:29:04
function.
00:29:05
Also, some key supplements that we're gonna recommend, NAC, which is n acetylcysteine.
00:29:10
This converts into glutathione within your body.
00:29:13
This has been used in hospitals to treat liver toxicity for a long time, and this is probably
00:29:18
one of the most important detox supplements you can use.
00:29:23
Alpha lipoic acid or ALA.
00:29:26
This helps regenerate glutathione and support liver health.
00:29:30
Milk thistle is an herb that increases glutathione and protects liver cells from
00:29:34
damage.
00:29:35
So this three is a powerful combination.
00:29:38
A study in the European Journal of Clinical Nutrition 2018 found that NAC supplementation
00:29:43
increased glutathione levels by 38% in individuals with oxidative stress and toxin
00:29:49
exposure.
00:29:50
So here's a tip.
00:29:51
If you're taking NAC, aim for about six hundred to twelve hundred milligrams per day, ideally
00:29:56
with vitamin C to enhance the absorption.
00:30:01
And then number three, how can we help the body to detox?
00:30:04
Reducing alcohol and processed foods.
00:30:07
Give your liver a break.
00:30:08
Your liver processes 90% of alcohol into acetaldehyde, which is a toxic compound linked
00:30:14
to liver damage and inflammation.
00:30:16
Meanwhile, processed foods are filled with refined sugars, trans fats, and additives.
00:30:21
All of these things overload the liver with metabolic waste.
00:30:25
So what do we do?
00:30:26
Avoid the bad stuff.
00:30:27
Avoid alcohol.
00:30:28
Excessive alcohol will lead to things like fatty liver disease, and it can actually scar
00:30:33
your liver, making its function impaired.
00:30:35
Processed and fried foods contain trans fat that impair liver function, and artificial
00:30:41
sweeteners like aspartame and sucralose.
00:30:43
Sucralose, which is in Splenda, if you didn't know, are linked to gut microbiome disruption,
00:30:48
which can then affect the liver detox.
00:30:52
So what are some alternatives?
00:30:54
Drink green tea.
00:30:55
It contains catechins that reduce liver fat and inflammation, eating bitter greens like
00:31:00
dandelion, arugula, cilantro.
00:31:02
They actually gonna stimulate bile flow, aiding in toxin elimination, and hydrating with lemon
00:31:07
water.
00:31:08
This is gonna support bile production for better digestion and detox.
00:31:12
So a study in the journal of hepatology twenty seventeen found that individuals who drank more
00:31:17
than two alcoholic drinks per day had a three time higher risk of liver disease.
00:31:22
While those who followed a Mediterranean style diet, rich in antioxidants and healthy fats
00:31:27
improve their liver enzyme function.
00:31:29
So if you are drinking alcohol, stick to dry wines or clear spirits in moderation and pair
00:31:36
them with foods, rich in glutathione precursors, as we discussed earlier.
00:31:42
So now how can we support the gut side of detoxification?
00:31:46
We just talked about the liver.
00:31:48
The gut is one of the body's most powerful detox pathways, and there's a responsible for
00:31:52
binding and excreting toxins and metabolic waste.
00:31:55
The gut is sluggish.
00:31:56
If your digestion is slow, toxins can recirculate, which then leads to inflammation,
00:32:01
fatigue, and even hormone imbalance.
00:32:03
So what are we gonna do?
00:32:04
We're gonna support the gut with fiber, probiotics, and hydration.
00:32:08
Increasing fiber up to thirty, forty grams daily is effective for toxin elimination.
00:32:14
Basically, fiber acts like a broom for your intestines.
00:32:16
It's gonna bind to toxins, excess hormones, metabolic waste, and remove them through the
00:32:21
stool.
00:32:22
So some of the best high fiber detox foods, chia seeds, rich in soluble fiber, which is
00:32:29
basically forms like a gel that binds to these toxins and supports gut motility.
00:32:35
Flax seeds, these contain these contain compounds called lignans, which can help
00:32:39
eliminate excess estrogen and reduce toxin ex absorption.
00:32:43
Leafy greens like kale, spinach, Swiss chard, these are packed with chlorophyll, which can
00:32:49
help neutralize heavy metals and toxins.
00:32:52
And legumes, lentils, black beans, chickpeas, these provide prebiotic fiber that feeds good
00:32:58
gut gut bacteria.
00:33:00
So a study in the American Journal of Clinical Nutrition 2018 found that individuals who
00:33:05
concern consume thirty five grams of fiber per day had significantly lower circulating toxin
00:33:12
levels.
00:33:14
So here's a tip just to to make sure you know this, start slow because too much fiber too
00:33:19
quickly can cause bloating.
00:33:21
It can cause diarrhea.
00:33:22
It can cause you to have a negative reaction.
00:33:25
So increasing gradually and making sure you're drinking plenty of water when upping your
00:33:29
fiber.
00:33:31
Next step would be to strengthen your microbiome with probiotics and fermented foods.
00:33:36
So the best probiotic rich foods for detoxification are sauerkraut and kimchi, chi,
00:33:42
kefir and Greek yogurt, miso and tempa, and then probiotic supplements.
00:33:48
Choosing a supplement that is a multi strain formula with a combination of lactobacilli and
00:33:53
bifidobacterium, which are proven to support digestion and liver detox.
00:34:00
And then lastly, on the gut side of detoxification, staying hydrated because water
00:34:06
is gonna flush out those toxins.
00:34:08
So your kidneys filter about 50 plus gallons of of blood per day, removing toxins through the
00:34:13
urine.
00:34:14
And so without proper hydration, toxins can accumulate in tissues leading to headaches,
00:34:19
sluggish digestion, and fatigue.
00:34:21
So how much water do you really need?
00:34:23
Half your body weight in ounces daily is a baseline.
00:34:27
More than that if you're active, more than that if you're using some.
00:34:31
Electrolytes found in, like, sea salt, including potassium and magnesium are gonna
00:34:37
help maintain hydration and cellular detox.
00:34:40
Lemon water, the lemon supports bile production, aiding in digestion and liver
00:34:44
detox.
00:34:46
And occasionally, like some herbal teas like dandelion, ginger, and peppermint are gonna
00:34:50
promote kidney function and gut motility as well.
00:34:54
So a study in the journal of renal nutrition 2019 found that individuals drinking two plus
00:34:59
liters of water daily had lower levels of kidney stress.
00:35:04
Water is vital.
00:35:06
And then what is the last part?
00:35:09
Right?
00:35:09
Using things like infrared sauna and exercise.
00:35:12
So we talked about liver.
00:35:13
We talked about gut.
00:35:14
Now let's talk about sweating and movement.
00:35:17
So infrared sauna, as we discussed earlier, can mobilize toxins stored in the fat cells because
00:35:22
the infrared penetrates deep in to this, to the system.
00:35:26
So how does it enhance the detox?
00:35:28
Sweating is gonna remove toxins like BPA, phthalates, and heavy metals.
00:35:33
The deep heat is gonna increase circulation and stimulate lymphatic flow.
00:35:37
And then it's gonna support fat loss, which naturally will reduce the body's ability to
00:35:42
store toxins.
00:35:43
The body can store toxins within the fat cells and they can become inflamed leading to us
00:35:48
feeling puffy and growing size actually.
00:35:52
So a study in the inventor in environmental international journal, 2019 found that sweat
00:35:57
contained high concentrations of heavy metals and mercury, proving that the skin is actually
00:36:02
an effective detox pathway when paired with the appropriate liver and gut protocols.
00:36:09
So So here's a tip aiming for twenty to forty minutes of an infrared sauna three to five
00:36:13
times a week is gonna opt is gonna, like, support optimal detox benefits, making sure to
00:36:18
hydrate before and after.
00:36:20
Using exercise to boost circulation and lymphatic drainage.
00:36:24
So how does resistance training support detox?
00:36:27
Well, it's gonna increase blood flow and oxygen delivery to tissues, helping cells to eliminate
00:36:33
waste more efficiently.
00:36:35
It's also gonna stimulate lymphatic drainage because when the muscles contract, the muscles
00:36:39
are pumping the lymph system.
00:36:41
It promotes sweating, which we just talked about enhances detox, and toxin elimination,
00:36:47
and it's going to boost mitochondrial function.
00:36:50
So a study in the frontiers in physiology twenty twenty one found that resistance
00:36:54
training increased lymphatic flow by 200%, accelerating toxin clearance from the tissues.
00:37:01
That is awesome.
00:37:02
So you gotta get those weights going and then get your body obviously building some muscle
00:37:07
mass.
00:37:08
So what are some of the best detox boosting exercises?
00:37:11
Well, resistance training, as we just discussed, such as weightlifting or even body
00:37:15
weight exercise, rebounding on a mini trampoline, which is gonna be effective to move
00:37:22
lymph and fluid naturally.
00:37:25
Yoga and mobility work are huge to improve circulation, and a lot of it focuses on deep
00:37:30
breathing, which is gonna support oxygenation and toxin removal.
00:37:34
And then you can add in hit and cardio workouts to elevate the heart rate, increase sweating,
00:37:39
and obviously promote accelerated detoxification.
00:37:44
And then what can we do at home?
00:37:45
Right.
00:37:46
We talked about the liver.
00:37:48
We talked about the gut.
00:37:49
We talked about movement.
00:37:50
And now the last thing is really like avoiding things that are going to cause toxin buildup in
00:37:55
the first place.
00:37:56
So detox isn't just about what you remove.
00:37:58
It's about what you stop exposing yourself to in the first place as well.
00:38:02
Right?
00:38:03
So avoiding endocrine disruptors, plastics, fragrances, pesticides.
00:38:08
These are chemicals that can interfere with hormone function leading to imbalances in
00:38:13
metabolism.
00:38:14
They can affect thyroid health, fertility, and even mood.
00:38:18
These chemicals mimic or block hormones like estrogen and testosterone, which can then
00:38:23
confuse the body and contribute to weight gain, fatigue, and down the line chronic disease.
00:38:28
So a study in the endocrine reviews of 2020 found that endocrine disrupting chemicals like
00:38:34
BPA, phthalates, and parabens contribute to hormonal imbalances, obesity, and metabolic
00:38:40
disorders, which we know are some of the major major causes of disease in this country.
00:38:46
So where they hide, how can you find them, and how to reduce exposure?
00:38:50
So plastics with BPA, BPS, and phthalates, these are found in, like, food containers, the
00:38:57
plastic drinking bottles.
00:38:58
Receipts is a big one.
00:39:00
So using glass for your storage of your food, stainless steel water bottles, or silicone, and
00:39:07
then making sure you're looking for the BPA free, BPS free.
00:39:11
Now there's some tricky marketing schemes out there, so just making sure you're finding clean
00:39:15
products.
00:39:16
Artificial fragrances, these are found in air fresheners, perfumes, candles, and even, like,
00:39:22
personal care products like soaps and and lotions.
00:39:25
So switching to more natural things like essential oils for fragrances, fragrance free
00:39:30
products.
00:39:30
Right?
00:39:31
Natural candles from beeswax and soy to avoid your body being exposed to these, artificial
00:39:38
fragrances.
00:39:39
And then pesticides and herbicides that are on our food.
00:39:42
So these are found in non organic produce, lawn treatments, household pest sprays, if you're
00:39:48
spraying stuff around the house for bugs.
00:39:50
Just being careful what you're putting into your environment.
00:39:53
So here's a solution is to buy organic produce when possible, especially for the dirty dozen,
00:39:59
which is the the list of the 12 highest sprayed crops.
00:40:03
Things like strawberries and blueberries are on that list.
00:40:06
So making sure you look what is the dirty dozen.
00:40:09
And then checking your products for for fragrance or perfumes or or plastic related
00:40:14
chemicals like BPA.
00:40:15
So looking at the ingredient list, there is an app called Think Dirty where you can scan a
00:40:20
product, and it's gonna tell you on a scale whether it's clean or not.
00:40:25
The next thing you need to do is you need to filter your tap water, or you need to just
00:40:29
drink filtered water.
00:40:31
So if you're drinking tap water, you are exposing yourself to heavy metals, chlorine,
00:40:35
fluoride, pesticides, pharmaceutical residues, all these things that are are in the water
00:40:40
supply.
00:40:42
So a study in the environmental health perspectives of 2019 found that fluoride
00:40:46
exposure was linked to lower thyroid function and cognitive decline, especially in children.
00:40:52
That is scary.
00:40:53
And then a study in the journal of toxicology twenty twenty one showed that long term
00:40:57
exposure to chlorine and heavy metals in tap water increases oxidative stress and liver
00:41:02
toxicity.
00:41:04
So some of the most common water contaminants, chlorine and chloramine, these are gonna
00:41:08
disrupt gut bacteria, cause inflammation.
00:41:11
Fluoride, as we all know now, is gonna interfere with thyroid function and cognitive
00:41:16
health, heavy metals, pesticides, and pharmaceuticals.
00:41:20
These are all gonna affect your hormone balance and your liver's ability to detox.
00:41:25
So how do you fix this problem?
00:41:27
Invest in a high quality water filter based on your needs.
00:41:30
Reverse osmosis is the best for removing, like, fluoride, heavy metals, and pharmaceuticals.
00:41:36
Activated carbon filters are kind of the next step down.
00:41:39
These are gonna remove chlorine and pesticides.
00:41:42
And then if you really wanna go all out, a whole house water filter is gonna re spoo
00:41:47
reduce exposure, not just to drinking, but also when you're bathing and showering as well.
00:41:53
Here's a tip is you can check your local water report, the environmental working group tap
00:41:57
water database to see what contaminants are in your area.
00:42:01
And then there's certain companies that can provide you with a filter based on what you are
00:42:05
being exposed to the most.
00:42:07
That being said, stop drinking tap water, filter your water or buy filtered water.
00:42:14
So at the end of the day, detoxing, isn't just about trendy juice cleanses or miracle
00:42:20
supplements.
00:42:21
It's about consistently supporting your body's natural detox pathways on a daily basis to
00:42:26
avoid overload in the first place.
00:42:28
So your liver, kidneys, gut, lymphatic system, and skin.
00:42:33
They're already working hard to remove toxins, but in today's world, they need a little extra
00:42:37
help to function optimally.
00:42:40
So here's some quick key takeaways if you missed the entire episode and you're just
00:42:45
tuning in right now for effective detoxing.
00:42:48
Eat clean.
00:42:50
Prioritize whole nutrient dense foods like cruciferous veggies, healthy fats, and lean
00:42:55
proteins to support liver function.
00:42:58
Hydrate.
00:42:58
Water is essential for flushing toxins through urine and sweat, Aiming for at least half your
00:43:03
body weight in ounces daily, more if you exercise or sauna.
00:43:07
Sweating it out, regular exercise, infrared sauna, these are gonna help mobilize stored
00:43:12
toxins and improve circulation.
00:43:14
Reduce toxin exposure in the first place.
00:43:17
So ditch plastic food containers, artificial fragrances, processed foods that contain
00:43:22
harmful chemicals, and support your gut health.
00:43:25
A strong gut microbiome is key to detoxing.
00:43:29
Get enough fiber, probiotics, and fermented foods to keep digestion moving.
00:43:35
So what's your next step?
00:43:37
Ditch the fads.
00:43:38
Focus on what works.
00:43:39
If you've ever been sucked into some sort of detox fad or seen someone fall for those quick
00:43:44
fix cleanses or try to juice cleanse for no results, share this episode with those people
00:43:50
that have that have struggled, and let's help more people understand that real detoxing
00:43:55
happens through sustainable daily habits, not through overpriced teas and starvation.
00:44:01
If you have any questions, we would love to hear from you.
00:44:04
Please send your questions, to ask at alesi f x health dot com, and we may answer them and use
00:44:13
those on a future episode to just provide more information to our community.
00:44:18
If you enjoyed this episode, if you found this valuable, please don't forget to like,
00:44:23
subscribe, and share this with somebody who could use the information.
00:44:27
Your support helps us spread the truth about real health, and we look forward to seeing you
00:44:31
next time.
00:44:32
Remember, stay curious, stay empowered, and remember, your health is in your hands.
00:44:40
Thank you for tuning in to Health Decoded, where we break down the truth about all things
00:44:45
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00:44:48
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00:44:55
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00:45:03
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00:45:09
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00:45:14
Until next time.
00:45:15
Stay curious, stay empowered, and remember, your health is in your hands.