Could your toxic burden be a root cause of your brain fog, body fat, high blood pressure, gut issues or serious health condition? Research suggests — indeed it could be! From our food and cosmetics to cleaning supplies, cookware, candles, and poor-quality supplements—few things escape becoming carriers of a chemical cocktail.

I highly recommend you check out >> PART 1: Alarming Stats! Toxins in Everyday Items and What It Means" <<

Great news! We have the power to reduce our toxic burden! 

Note: It would be nearly impossible to do all of the following things—these are just options. My recommendation: Pick 1 to 3 things from the list that you’re not currently doing and try to implement them. You can always add more as you master your initial ones.

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Eat These Foods to Enhance Liver Detoxification

Our liver is a powerhouse for transforming toxins into water soluble components to be excreted in sweat, pee and poop. Liver detoxification happens in TWO phases, each requiring specific nutrients. 

Phase I Liver Detoxification - Nutrients Needed

In phase 1, the initial toxin, whether it be a an Endocrine Disrupting Chemical (EDC; found in plastics or cosmetics), herbicide (found in non-organic food) or other toxin, is transformed into an intermediate with the help of the following nutrients:

• Vitamin B2 – Found in egg yolks, liver, green leafy vegetables
• Vitamin C – Found in oranges, lemons, colorful fruits and vegetables
• Iron – Found in beef, lamb, spinach, legumes, nuts, and seeds
• Lipoic Acid – Found in broccoli, spinach, and organ meats
• Protein – Found in beef, fish, poultry, beans, and eggs

Phase II Liver Detoxification - Biochemical Pathways & Nutrients Needed

In phase 2, the intermediate compounds produced in phase 1 are conjugated with specific molecules to increase water solubility, allowing them to be excreted in urine or bile (and then stool).

Here are the 6 pathways the phase 1 toxin intermediates can go through, with their respective nutrients and examples of food sources needed:

1. Glucuronidation – Requires compounds found in cruciferous vegetables (broccoli, cabbage, Brussel sprouts), citrus fruits, and turmeric
   
   
2. Methylation – Requires B12 (beef, fish), B6 (poultry, bananas, avocados), folate (green veggies), and choline (egg yolks, organ meats)
   
   
3. Sulfation – Requires sulfur-rich foods like cruciferous vegetables, eggs, and animal meats
   
   
4. Glutathione Conjugation – Requires glutathione which is made from the 3 amino acids: 1) Glycine (found in bone broth, collagen, and chicken skin), 2) Cysteine (found in eggs, garlic, onions, and cruciferous vegetables) and 3) Glutamate (found in protein-rich foods like meat, eggs, and soy products)
   
   
5. Acetylation – Requires B vitamins, particularly B5 (found in eggs, mushrooms, sweet potatoes, and avocado) to help with neurotransmitter and toxin breakdown.
   
   
6. Amino Acid Conjugation – Requires glycine, taurine, glutamine, arginine, and ornithine (found in animal proteins and legumes) to facilitate detox pathways.
   
   

Bonus Superfoods for Enhanced Liver Detox:

1) Broccoli sprouts – Rich in sulfurophane, a powerful compound that activates Phase II liver detoxification enzymes, helping to filter out multiple toxins. Sulfurophane also metabolizes harmful forms of estrogen, reducing cancer risk and improving hormonal balance in both men and women.

2) Beets – Rich in betaine, which supports phase II liver detox and bile flow, aiding in toxin elimination.

3) Artichokes – Promote bile production and flow, which helps carry toxins out through the digestive tract.

4) Dandelion Greens – Support liver enzyme activity and bile secretion, helping to process and clear toxins efficiently.

HERE'S THE CATCH! Heavy metals and plastics are not detoxified via traditional phase I and II liver detox! We need special detox strategies to remove these, and honestly, things get a bit complicated ...

Do you want to test your toxic burden or a customized detox plan?

‍> Schedule a complementary 15 minute consult with me HERE to see if we're a good fit to work together! <

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Special Superfoods & Supplements That May Detox Plastics

We really don't have a ton of research to show how to get plastics out of our body! Yikes! But here's where we're at and what may hold the most promise so far...

1. Certain mushroom species, including Oyster, have shown incredible potential in breaking down environmental toxins — plastics included. Oyster mushrooms are particularly effective at degrading plastic waste due to their ability to produce enzymes like laccase and peroxidases, which help break down complex polymers (Ahuactzin et al.,2018, Wlizło et al., 2024). While human studies are still lacking in this area, the biochemical properties we know about these fungi suggest they could be a valuable component in a broader detoxification strategy.

2. Reishi mushrooms have also shown evidence of helping reduce oxidative stress caused by plastic exposure, potentially protecting the brain and other organs from damage associated with plastic-derived free radicals (Asciu).

3. Chlorella has been shown in environmental studies to bind and remove microplastics from water. While this has not yet been studied in human trials, animal studies suggest chlorella may bind microplastics in the gut, potentially reducing their absorption and systemic impact (Esmaeili et al., 2024).

4. Activated charcoal, while not a superfood, is a supplement that has similarly demonstrated potential to bind microplastics and plasticizers like BPA, limiting their reabsorption and aiding elimination. Note - this also binds essential minerals so it should be taken AWAY from food. It should only be taken if working with a healthcare practitioner that has determined a clear indication and has worked this into a strategic plan.

Heavy Metal Testing & Special Superfoods & Supplements to Detox 

A question I’m often asked is “How do I know if I have heavy metals in my body?” The truth is, testing for heavy metals is complicated.

• Blood & Urine Heavy Metal Testing:
  
  • Presence of  heavy metals in blood and urine indicate recent exposure, and may not represent the total heavy metal burden in organs and bones. Heavy metals enter tissues within days to weeks of entry into systemic circulation. 
  • Blood lead, mercury, and urinary cadmium & arsenic levels testing is recommended for those with high exposure risk and/or associated symptoms (ex: occupational exposure, mercury fillings, on multiple supplements, frequent consumption of high risk food or drink such as larger fish, unfiltered water, plant protein powder, chocolate).
  • Consider for those with osteoporosis (bone loss releases stored lead).

• Ask your doctor to include GGTP (Gamma-Glutamyl Transpeptidase) in bloodwork:
  
  • GGTP correlates well with toxic load.
  • Levels above 25 IU should prompt further investigation.  
  • Avoid alcohol for 72 hours before testing as it affects GGTP.
    
    
• Chelation testing:
  
  • Uses a "chelating agent" medication (EDTA, DMSA, etc.) to pull metals from organs for urine or blood analysis.
  • Chelation comes with risks!
    • Heavy metals may redistribute to more sensitive organs like the brain
    • May cause autoimmune flares
    • May cause kidney damage.
  • Must be done under supervision by a medical doctor.
    

Work with a qualified healthcare practitioner and medical doctor, as heavy metal detox is complex and risky to navigate alone.

Heavy Metal Detox Approaches

Heavy metal detox requires 1) a chelator (agent to pull from tissues) combined with 2) a binder (agent to escort it out of the body). Most importantly, heavy metal detox requires caution!

Medical chelators used in chelation therapy under doctor supervision (like EDTA or DMSA) can be effective, but pose risks of redistributing metals to more vulnerable organs. The following natural detox methods, while less potent, help lower heavy metal toxicity with minimal risks.

1. Chelators - pull heavy metals from tissues. Chelators do not bind metals effectively for excretion, so they must be combined with binders (see below).
   1. Alpha Lipoic Acid (ALA) – Pulls metals from organs including the brain; Crosses blood-brain barrier (BBB).
   2. Cilantro – Pulls metals from organs including the brain; Crosses the BBB.
   3. Glutathione - mild chelation properties
   4. N-Acetyl cysteine (NAC) - mild chelation properties‍
2. Binders ‍
   1. Chlorella: A natural binder that binds heavy metals (Esmaeili et al., 2024) in the gut and supports detoxification through bile and feces.
   2. Modified Citrus Pectin: Helps remove heavy metals by binding them, reducing recirculation and supporting safe excretion.
3. ‍Above-Mentioned Phase II Liver Detox Nutrients, especially: ‍
   1. Glutathione - A key intracellular antioxidant that aids heavy metal excretion, but liposomal or IV forms are needed for effectiveness.‍
   2. NAC - Boosts glutathione production and enhances heavy metal excretion via the liver and kidneys.‍
   3. Glycine - Supports Phase II liver detoxification, assisting in heavy metal removal through bile and urine. ‍
4. Mineral-Rich Diet:
   1. Essential minerals (zinc, magnesium, selenium, and calcium) compete with heavy metals for absorption, reducing toxicity and preventing heavy metals from accumulating in tissues.
   2. Every mineral plays dozens to hundreds of biochemical roles in our body. Heavy metals compete with these minerals for binding sites on enzymes meaning key biochemical reactions are not able to be performed properly which is a root cause of disease.

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Do you want to test your toxic burden or a customized detox plan?

‍> Schedule a complementary 15 minute consult with me HERE to see if we're a good fit to work together! <

‍

Key Underappreciated Concepts for Effective Detox

1) Nervous System Regulation

Chronic stress can impair detoxification by keeping the body in a "fight-or-flight" state, trapping toxins in cells. The Cell Danger Response (CDR) theory suggests that prolonged stress can reduce detox capacity. The following nervous system regulation exercises can help shift the body into a detox-friendly state:

• Breathwork (such as diaphragmatic breathing and box breathing)
• Eye movement exercises (ex: EMDR therapy)
• Prayer, meditation, and mindfulness practices
• Adaptogens (like reishi mushroom, ashwagandha, and Rhodiola)

2) Proper Sleep for Detoxification

• The glymphatic system is the brain’s waste-removal process and is up to 10 times more active during sleep than when awake.
• Prioritizing deep sleep can help the body flush out toxins, including heavy metals and metabolic waste.

3) Break A Sweat!

• Saunas and sweating have been shown to increase removal of EDCs, heavy metals, plastics and other toxins.

Top 10 Tips to Avoid Toxins  

Note: It would be nearly impossible to do all of the following things—these are just options. My recommendation: Pick 1 to 3 things from the list that you’re not currently doing and try to implement them. You can always add more as you master your initial ones.

1. Filter Your Water

• Best filtration options:
  
  • Reverse osmosis (RO) removes most plastics but strips minerals—use a remineralization system.
  • Activated carbon & nanofiber filters (e.g., Epic Nano) retain minerals while filtering microplastics (though they may not remove nanoplastics as effectively as RO).
  • Consider a whole-house filtration system to ensure clean water for brushing teeth, washing hands, and showering/bathing.
• Avoid drinking out of plastic water bottles whenever possible. Carry around a glass or stainless steel water bottle that you regularly fill with filtered water.

2. Swap Out Toxic Cosmetics & Cleaners

• Use the Environmental Working Group (EWG) Skin Deep Database and EWG Cleaners Database to evaluate personal care and cleaning products.
  
  
• Avoid:
  
  • Products rated 4 or higher (Skin Deep).
  • Cleaners graded C, D, or F (EWG Cleaners).

3. Buy Organic

• Prioritize “The Dirty Dozen”—A yearly updated list of the highest-pesticide fruits and vegetables (e.g., strawberries, spinach, kale, bell peppers).
  
  • Google “The Dirty Dozen” for the latest list.
• Wash produce properly—especially non-organic:
  
  • Soak in a baking soda solution (1 tsp per 2 cups of water for 10 min).
• Grains, corn, and coffee are highly sprayed with glyphosate and pesticides. Buy organic if consuming.
• Choose organic meat and poultry.
• Opt for Alaskan wild-caught fish when possible (Atlantic fish is often contaminated with toxins like PCBs).
• Eating selenium with (larger) fish may reduce heavy metal absorption from contaminated fish:
  
  • Ex: Eat one Brazil nut (or another selenium-rich food) with tuna or grouper—selenium competes with mercury for absorption.
  • A mineral-rich diet in general (calcium, zinc, etc.) helps prevent heavy metal toxicity.
• Consume 5+ cups of veggies and fruits daily, focusing on detox-supportive options.
  
  

📌 Note: Even eating non-organic fruits and veggies is better than avoiding them altogether or replacing them with junk food. Just wash well (preferably with baking soda)!

4. Reduce / Avoid Storing Food in Plastics

• Avoid storing hot or frozen food in plastic containers.
  
  • High temperatures (especially microwaving) leach toxins into food.
    
    
• Practical swaps:
  
  • Buy fresh fruits/veggies instead of frozen in plastic bags and freeze them in glassware if you prefer frozen. 
  • Bring your own stainless steel mug to coffee shops instead of using plastic or paper cups (most are lined with PFAS).
  • Avoid Keurig k-cups—high heat on plastic pods can leach chemicals into coffee.
    
    • Instead, use freshly brewed; Make sure the coffee maker uses glass and stainless steel without plastic components in contact with hot water. 
    • Alternatively you can add coffee grounds to hot water and strain.
  • Takeout containers and rotisserie chicken containers can be especially problematic, especially as food was often put in while still hot.
    
    • This is another reason to prep your own food more often!
• Use glass or stainless steel for storage and heating.
• Even paper-based packaging (like coffee cups) is usually lined with plastic or PFAS—avoid when possible.

5. Switch Out Your Cookware

• Use cast iron or stainless steel instead of non-stick pans (which contain harmful “forever chemicals”).
• Store food in glass instead of plastic.

6. Filter Your Air

• Use a HEPA air filter to remove:
  
  • Microplastics, nanoplastics, pollen, dust mites, mold spores, and other airborne allergens.
• For even better filtration, consider an activated carbon filter to remove chemical pollutants and volatile organic compounds (VOCs).

7. Reduce Canned Food

• Especially avoid: High-fat or high-protein canned foods (e.g., canned tuna in oil, tomato soup, canned chicken), as they leach more toxins from cans.
• Practical example of maneuvering the gray area:
  
  • A BPA/BPS-free canned product that is low in protein, fat, and acidity (ex: canned pumpkin) is likely to be less toxic than generic canned cream of mushroom soup, tomato soup, or meats.
    

8. Buy High Quality Versions of Supplements & Foods

• Salt:
  
  • Minimize use of Sea Salt (many contain microplastics) and Himalayan Salt (many contain heavy metals).
  • Instead, opt for Non-Himalayan Pure Mined Rock Salt (such as Redmond’s Real Salt) or a salt sourced from clean Arctic or Icelandic waters.
• Supplements:
  
  • Look for a 3rd-party tested icon on all supplement and protein powder bottles.
    
    • 3rd party labels like NSF and USP test for heavy metals, ensuring below a certain limit, whereas labels like Certified Organic and cGMP do not test products for heavy metals.
  • Be extra cautious of non-tested Ayurvedic supplements, which are more commonly contaminated with heavy metals.
  • > Fullscript < is a dispensary offering quality, third-party tested supplements.
• Food Products:
  
  • Check consumer reports, independent lab testing, or third-party databases (such as Mamavation, Consumer Reports, and Clean Label Project) to find a low-toxic burden option for foods more commonly contaminated with heavy metals, or other toxins:
    
    • Chocolate (especially dark chocolate)
    • Baby food (many brands contain lead, arsenic, and cadmium)
    • Rice (especially brown rice, due to arsenic content)
    • Protein powders (plant-based varieties often have higher heavy metals)
    • Spices (turmeric, cinnamon, and paprika are often high in lead)
    • Tea (especially from China and India, which may contain lead and pesticides)
    • Wine (due to pesticide and arsenic contamination)
    • Canned foods (possible BPA/BPS and heavy metal leaching)

9. Reduce Microplastic Exposure in Clothing

• Avoid synthetic fibers like polyester and nylon—they shed microplastics during washing.
• Opt for natural materials like cotton, wool, hemp to reduce exposure.
• These might be unrealistic for many so focus on gradually replacing the most impactful items:
  
  • Underwear, socks, pajamas, bedsheets, pillowcases, and workout clothes.
    

10. Beware of Marketing Schemes!

Just because a container says “BPA-free” doesn’t mean it’s free of other toxic chemicals like BPS, BPF, phthalates, PFAS, etc. Some companies swap one harmful chemical for another just so they can slap a label on the product and market it as "safe." At the end of the day, we're still exposed to many of the same health risks—endocrine disruption, metabolic issues, and potential long-term effects on the gut and immune system. 

So what do we do about it? Prioritize fresh, whole foods over canned whenever possible, especially foods that contain higher fat or protein. If you must use packaged foods, choose glass jars when possible. Stainless steel, cast iron, and glass are the preferred materials for cookwares and containers over plastics and non-stick cookware.  

Similarly, just because your cosmetics say “No phthalates, no parabens, no sulfates” doesn’t mean they’re free from other equally concerning chemicals like fragrance compounds, synthetic preservatives, or petroleum derivatives. Of course, companies will make their products sound ultra-clean and safe—they want your money! 

So what do we do about it? Follow tip #1 above: use EWG’s Skin Deep and Cleaners databases or the Think Dirty app to verify the safety of your personal care products. 

Do you want to test your toxic burden or a customized detox plan?

‍> Schedule a complementary 15 minute consult with me HERE to see if we're a good fit to work together! <

Key Takeaways:

Let’s not make the goal perfection… Let’s make the goal progress and do what we can when we can to minimize exposure. 

The research on this topic is fresh and still emerging; There’s a lot we don’t fully understand. But let’s err on the side of caution without spiraling into stress. After all, we have far more research proving the negative effects of chronic stress on our health than we do on the effects of plastics alone. Plus, chronic stress keeps your body in the “Cell Danger Response” (see above), preventing efficient detox.

So instead of fixating on every possible toxin, let’s focus on the foundations first, followed by the most impactful toxic exposures:

✔️ Prioritizing quality sleep – after all, this is how to maximize our detoxification!

✔️ Staying hydrated with clean, filtered water

✔️ Eating a nutrient-dense, whole-food diet rich in vitamins, minerals, and antioxidants

✔️ Getting enough high-quality vegetables, fruit and protein to support detox pathways

✔️ Spending time in nature and getting sunshine for vitamin D

✔️ Finding sustainable ways to manage stress—whether through breathwork, movement, prayer, time with loved ones or hobbies

✔️ Avoid (when possible) the most impactful toxic exposures: heating food in plastics, drinking out of plastic water bottles, the most toxic conventional (non-organic) foods (produce on the dirty dozen list, grains, coffee and corn), cosmetics and cleaners with poor EWG ratings used most regularly and most likely to be absorbed such as toothpaste and deodorant.

Empowered choices, not fear, are what truly support long-term health.  

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References:

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Ahuactzin-Pérez M, Tlécuitl-Beristain S, García-Dávila J, et al. Kinetics and pathway of biodegradation of dibutyl phthalate by Pleurotus ostreatus. Fungal Biol. 2018;122(10):991-997. doi:10.1016/j.funbio.2018.07.001

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Ignácio ADC, Guerra AMDR, de Souza-Silva TG, Carmo MAVD, Paula HAA. Effects of glyphosate exposure on intestinal microbiota, metabolism and microstructure: a systematic review. Food Funct. 2024;15(15):7757-7781. Published 2024 Jul 29. doi:10.1039/d4fo00660g

Kharrazian D. Exposure to Environmental Toxins and Autoimmune Conditions. Integr Med (Encinitas). 2021;20(2):20-24.

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Lanphear BP, Rauch S, Auinger P, Allen RW, Hornung RW. Low-level lead exposure and mortality in US adults: a population-based cohort study. Lancet Public Health. 2018;3(4):e177-e184. doi:10.1016/S2468-2667(18)30025-2

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