February 25, 2025 • 45 mins
In this episode, Dr. Alfred Alessi and Matt Tack dive into the world of detoxification, tackling common myths and misconceptions. They explore the body's natural detox systems and discuss how modern lifestyles impact detoxification processes. The conversation debunks popular detox myths, including the effectiveness of juice cleanses and detox teas, and highlights proper detox methods and nutrition. They explain the role of the liver, gut health, and lymphatic system in detoxification, and offer strategies for supporting these pathways. The episode also covers the benefits of sauna therapy, the importance of hydration, and natural ways to boost glutathione, concluding with key takeaways for effective detoxing.
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(00:00):
Detox is one of the most overused andmisunderstood buzzwords in the health space.
Is it legit?
Is it just marketing hype?
Many people think detoxing means drinking greenjuices, sweating in a sauna for hours, but the
reality is it's a far more complex system.
Welcome to Health Decode, your number onesource for real health information with your
(00:22):
host, doctor Alessi and Matt Tack.
Alright.
Welcome back to another episode of HealthDecoded.
I am your host, doctor Alfred Alessi, and Iwanna thank you for joining me today.
We're gonna be talking about something that isnear and dear to our hearts, and it's because
(00:44):
it's something that I think has gotten vilifiedand there's a lot of misinformation around.
So we want to debunk this for you and reallyjust open up some of the the dialogue about
what it means to detox.
So detox is one of the most overused andmisunderstood buzzwords in the health space.
(01:06):
Is it legit?
Is it just marketing hype?
Many people think detoxing means drinking greenjuices, sweating in a sauna for hours.
But the reality is it's a far more complexsystem.
Your body has built in detoxification systemsthat are working twenty four seven, primarily
through the liver, the gut, kidneys, yourlymphatic system, and your skin.
(01:30):
The problem, these systems can get overloadedby modern environmental toxins, poor diets, and
stress.
So let's break down how each system works andwhat you can do to support it.
What we're gonna cover today, the body'snatural detox systems, real science backed
detox methods, and we're also gonna debunk thedetox fads that are a total waste of your time.
(01:57):
Again, I wanna thank you for joining us.
Please, if you find value in this episode, wealways just ask that you hit the like and
subscribe button that allows us to reach abroader audience of people who need to hear
this information.
Share this with anyone who you think needs tohear this message and enjoy the show.
So let's begin with debunking some of thesemyths.
(02:19):
There's really three that I wanna get into.
Number one, the first myth really is that yourbody doesn't need to detox.
People say that detoxing is just a fad.
It's just a marketing thing.
But the truth is your liver, kidneys, gut,skin, and your lymphatic system are constantly
detoxing.
But that doesn't mean they they don't needsupport.
(02:40):
Modern lifestyles expose us to an unprecedentedtoxic burden from processed foods, chemicals,
environmental pollutants, chronic stress, andthese can all overload our detox pathways and
impair our body's natural ability to eliminatethese toxins.
So how does the body naturally detox?
(03:00):
Your body has this system that's working twentyfour seven.
The liver is filtering the blood, neutralizingthese toxins, and then preparing them for
excretion.
The kidneys are removing waste and toxins viayour urine.
The gut eliminates toxins through bile andstool, but it also is preventing reabsorption
(03:21):
of harmful substances.
The lymphatic system, this transports wasteproducts away from tissues and the skin, as we
could expect, excretes toxins through sweat.
The system is highly efficient under idealconditions.
However, today's environment is far from ideal.
So, you know, the main problem is that thesemodern lifestyles we are exposed to today,
(03:45):
overload our systems with toxins.
Despite the claim that your body's going todetox itself, just fine.
Studies show that toxin exposure is higher thanever before.
And our natural detox systems are struggling tokeep up.
So a study in the journal of clinicaltoxicology in 2019 found that environmental
toxins, such as heavy metals, endocrinedisrupting chemicals like BPA and phthalates,
(04:10):
and persistent organic pollutants accumulate inthe body over time and can lead to metabolic
disorders and hormonal imbalances and chronicinflammation.
These toxins are stored in fat cells, organs,and even in your brain tissue, meaning they
don't always get eliminated efficiently unlessyour detox pathways are fully functional.
(04:33):
Another study, 2020, in environmental healthperspectives found that microplastics and heavy
metals accumulate in human tissues contributingto neurotoxicity, immune system dysfunction,
and metabolic disease.
And then one more, the the National Instituteof Health twenty twenty one reported that
glyphosate, which is a common herbicide in nonorganic foods, disrupts your gut microbiota,
(04:59):
leading to increased intestinal permeability orleaky gut, which we talked about in a previous
episode and thus inflammation.
So then what happens when these detox pathwaysget overloaded?
Well, when they're, when your detox organs areoverwhelmed, toxins will start to build up in
the body instead of being eliminatedefficiently.
(05:19):
Think of it like a mail post office.
Right?
They have all this mail that they need toprocess and get out.
However, they continue getting new stuff inevery single day.
So it's hard for them to process and get rid ofwhen they keep getting new and they have to
manage that as well.
This is what can happen inside our bodies.
(05:39):
So, you know, when these toxins start to buildup, what we can experience is fatigue and brain
fog because these toxins are disrupting themitochondria, reducing energy.
We can get weight gain and hormonal imbalances.
The endocrine disruptors interfere with ourmetabolism and fat storage.
We can also get chronic inflammation andautoimmune issues because these toxins build up
(06:01):
and they trigger immune dysregulation.
And then we can also get skin issues, eczema,acne, rashes.
These are often linked to poor detoxification.
So how can we support the body's naturaldetoxification?
Instead of relying on these fad detox teas orjuice cleanses, real detox support actually
(06:24):
means enhancing the function of your naturaldetox pathways.
So what does that look like?
To support your liver, this looks like eatingcruciferous vegetables, things like broccoli,
brussels sprouts, cauliflower.
These are gonna boost glutathione, which is adetox, antioxidant within the body.
(06:44):
Increasing sulfur rich foods, such as garlic,onion, eggs.
These are going to support phase two liverdetox.
Also, we need to limit alcohol and processedfoods to reduce liver burden.
We need to do gut and bowel detox.
So consuming thirty to forty grams of fiberdaily from things like flax seeds, chia seeds,
(07:05):
leafy greens.
These are going to bind to the toxins toeliminate.
Using probiotics and fermented foods tostrengthen the gut microbiome.
Staying hydrated because constipation can leadto those toxins not being excreted and thus
being reabsorbed.
Lymphatic system detoxification.
This looks like moving our body.
Exercise, walking, balancing on a minitrampoline, a rebounder.
(07:29):
All of this helps lymphatic flow using thingslike those vibration plates like we have in our
clinic.
Things like dry brushing and sauna therapy aregoing to stimulate toxin removal through sweat.
And then reducing environmental toxins.
So using glass or stainless steel instead ofplastic for food and drink storage, switching
(07:51):
to non toxic personal care and cleaningproducts.
So we're going to be avoiding these syntheticfragrances and parabens and phthalates.
And then another really big one.
And we're going to touch on this again isfiltering your water.
Heavy metals and chlorine and things likefluoride are all inside the, in, in the, the
tap water.
And these can all disrupt detox pathways.
(08:15):
So what's myth number two, right?
Myth number two is that juice cleanses and teasdetox your body.
Right?
So the truth is your body doesn't detox throughstarvation, sugar water, or laxative laced
teas.
Detox protocols can actually slow yourmetabolism and stress your liver even more,
which then can make you feel worse.
(08:35):
So why do these juice cleanses actually slowyour metabolism?
Because they're marketed as a way to flushtoxins and reset the body, but here's what they
really do.
They starve your liver of critical nutrients.
Your liver requires amino acids from protein, bvitamins, and sulfur based compounds to
complete phase one and phase two detox.
(08:56):
Juice cleanses, they almost have zero protein,zero fats, and minimal detox supporting
micronutrients.
So a study in the American journal of clinicalnutrition in 2020 found that protein deficiency
impairs liver detoxification enzymes, making itharder for the body to neutralize and eliminate
toxins.
(09:17):
Phase one detox produces highly reactive freeradicals.
And so without adequate nutrition, these cancause oxidative stress and damage the cells.
Juice cleanses also flood the body with sugarcausing blood sugar spikes.
Most juices are loaded with fructose, which isthe fruit sugar, but they lack fiber because
you're just juicing out everything, but gettingrid of the hole and the, the peel and all of
(09:42):
that.
So these rapid blood sugar spikes and crashescan leave you feeling fatigued.
They can obviously increase stress on theliver.
And since excess fructose is being metabolizedin the liver, it can then be stored as fat.
So a study in the journal of hepatology twentynineteen found that high fructose diets
contribute to liver fat accumulation,increasing inflammation and metabolic
(10:05):
dysfunction.
That's not exactly the detox effect that you'rehoping for.
And so the last thing they do is they slow yourmetabolism and they can actually cause you to
lose muscle.
So detox diets that eliminate protein and fatforce your body to break down muscle for
energy, which will slow your metabolism overtime.
We've talked countless times on this show abouthow important muscle and protein are for
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longevity and for all systems in your body.
So a study in the journal of internationalsociety of sports nutrition in 2021 found that
fasting based detoxes cause a 10 to 15% drop inresting metabolic rate, meaning people burn
fewer calories even after they return toregular eating muscle loss was significant in
(10:48):
those who followed the low protein detox dietfor seven plus days.
This is not to say that fasting isn'tbeneficial.
There's just a way to do it.
And it's not through these, detox.
So many of these detox teas claim to flushtoxins, but what they actually do is flush
water and electrolytes.
Most of them are containing ingredients likesenna or cascara, sagrata, or other herbal
(11:12):
laxatives, which are gonna stimulate bowelmovements, giving you obviously the illusion
that you're detoxing, but they're gonna causedehydration and then an imbalance in your
electrolytes.
They don't actually remove any toxins.
They just empty your intestines.
The focus needs to be on the liver, not justthe gut.
So a study in the world journal ofgastroenterology in 2018 found that long term
(11:35):
laxative use can weaken your gut function,leading to dependence and digestive
dysfunction, things like bloating, cramping,and even chronic constipation.
There's no evidence that laxative teas actuallyremove any heavy metals, endocrine disruptors,
or other toxins.
So basically, what does this mean?
Detox teas make you lose water and poop more,but they don't actually detox anything.
(11:59):
So let's talk about the right way to detox, andthat is supporting real detox pathways.
So instead of starving the body or usinglaxatives, real detoxification requires
adequate protein and amino acids for the liverdetox enzymes to be built.
The best sources, grass fed beef, wild caughtfish, pasture raised eggs, bone broth.
(12:21):
It requires fiber to bind to the toxins andprevent them from being reabsorbed.
Some of the best sources for this, ground flaxseeds, chia seeds, cruciferous vegetables, and
leafy greens.
And then obviously adding in liver supportingnutrients.
Glutathione is the body's master detoxifier.
This is found in asparagus, avocado, wheyprotein.
(12:44):
There's also some really good supplements outthere to add.
And then sulfur rich foods like we talked aboutgarlic, onions, cruciferous vegetables.
Also very important is b vitamins.
These are essential for the liver detoxenzymes.
You can get these in eggs, meat, leafy greens.
And then hydration and electrolytes isimperative.
(13:04):
Instead of laxative teas, support natural detoxby drinking filtered water with added
electrolytes.
You can then boost this with sauna therapy andexercise to promote sweating and movement to
get things moving.
So the bottom line on this one, juice cleansesand detox teas, aren't detoxing you.
They're either stressing your liver with sugar,slowing your metabolism, or just making you
(13:27):
poop more.
And if you want real detoxification, focus onnourishing your body with the right nutrients,
moving daily and reducing toxin exposure, notstarving yourself on green juice.
So myth number three, sweating means detoxing.
It's not that simple.
Many people believe that sweating in a sauna orthrough intense exercise can cause you to sweat
(13:51):
out your toxins.
But the truth is really more detailed thanthat.
And this is why it's so unhealthy to think thatyou can just go out and drink and consume
unhealthy things.
And then I'll just sweat it out tomorrow at myworkout.
This isn't how the body works.
So the majority of detoxification actuallyhappens through the liver and kidneys.
Sweat plays a minor role.
(14:13):
So a study in environmental international 2016analyzed sweat samples and found that sweating
can help eliminate heavy metals, such as lead,mercury, cadmium, and BPA, but it's not the
primary detox route for most toxins.
But how can we then optimize detox withsweating?
How can we use it effectively?
(14:34):
So using things like an infrared sauna, whichhas shown to mobilize toxins stored in the fat
cells, and that's because the infrared wavesactually penetrate deep into the tissue,
stimulating, movement and circulation to thenpush that out.
Engaging in regular exercise.
This is more important than sauna, right?
Keeping the muscles moving, the musclescontracting are going to help to pump and
(14:57):
circulate lymph and promote toxin excretion.
So sauna therapy.
Isn't just about sweating.
It's a powerful tool for detox, cardiovascularhealth, muscle recovery, and longevity.
When done correctly, regular Sonic can helpyour body eliminate toxins, improve
circulation, and even boost your brainfunction.
So detoxification, it looks like eliminatingheavy metals and environmental toxins.
(15:23):
Right?
And so if your skin is your largest detox organand sweating is one of the primary ways it's
gonna happen, sauna therapy can help eliminatethese heavy metals and endocrine disruptors.
A study of in the journal of environmental andpublic health in 2012 found that sweating can
remove lead, cadmium, arsenic, and mercury moreeffectively than urine.
(15:47):
People exposed to toxic chemicals likefirefighters showed significant reductions in
stored toxins after regular sauna sessions.
However, here's a key tip.
Hydration and replenishment of minerals such aselectrolytes and trace minerals after sauna use
is key to avoid dehydration and to get adequatedetoxification.
(16:08):
So if you go into the sauna and you're notadequately hydrated, your body's actually gonna
not effectively push that out, and you mightcause yourself to feel sick.
So sauna use can obviously boost circulationand support cardiovascular health as well,
because the heat is gonna dilate the bloodvessels, improving circulation, and then us,
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thus oxygen delivery to your tissues.
So regular sauna use has been shown to lowerblood pressure, improve heart function, and
reduce the risk of cardiovascular disease.
A study in the journal of American MedicalAssociation, 2015, they followed 2,315 middle
aged men for twenty years.
(16:50):
They found that those who used a sauna four toseven times per week had a fifty percent lower
risk of cardiovascular related death.
That's huge.
Fifty percent.
So using a sauna just, you know, four times aweek is gonna lower your risk of cardiovascular
disease fifty percent.
And so kind of the tip for this, aiming forabout fifteen to twenty minutes, four to five
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times per week, somewhere between a 75 to a 95degrees.
Now if you're using infrared sauna, you can usea lower heat because you're gonna get the
benefits from the infrared waves that are gonnamake the heat less necessary.
And then obviously, we know that sauna is goodfor muscle recovery and pain relief.
Sauna therapy increases circulation, reducesinflammation, helping muscle recovery, joint
(17:34):
pain, and injury repair.
So a study in the European journal of appliedphysiology, twenty eighteen showed that post
workout sauna sessions increased growth hormoneproduction by up to 140%.
This is the hormone that aids in muscle repair,fat metabolism, and obviously growth of new
tissue.
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So using contrast therapy is a great tip saunaplus cold.
It enhances the recovery by flushing outmetabolic waste and reducing inflammation.
So how to do sauna therapy correctly if you'venever done it before?
Number one, hydrate before and after addingelectrolytes to your water is going to enhance
this effect.
(18:15):
Start slow, right?
Ten to fifteen minutes at about 150 degrees.
Work yourself up to that twenty minutes.
If you feel light headed, obviously, that meansyour body's not used to it.
You need to you need to stop there.
Paring with cold therapy, contrast therapy canenhance the effects of the heat.
Using infrared for the deep detox because theinfrared waves are gonna penetrate tissue more
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deeply, helping remove those stored toxins andpush them into circulation.
And then obviously avoiding overuse.
Right?
More isn't always better.
Listening to your body and going from there.
So the bottom line sauna therapy, isn't justabout sweating.
It's actually a science backed way to detox,improve heart health, speed up recovery, and
enhance your brain function.
(18:58):
If you do it right, it's a game changer forlong term health and performance.
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Now back to the episode.
Alright.
Welcome back.
So now let's talk about how the body actuallydetoxes.
We just discussed the three myths, the threebig things that people have kind of gotten
wrong about what detoxing actually means.
(20:45):
And now let's just talk about what detoxing is,what's going on within the body.
So the liver is your primary detox organ.
It is number one.
If the liver's not operating effectively,everything else is null.
So the liver is responsible for neutralizingtoxins and preparing them for elimination.
This process happens in two main phases.
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Phase one detoxification is breaking down thosetoxins.
So the liver uses enzymes, such as cytochrome pfour fifty, to convert fat soluble toxins into
intermediate metabolites, which are often morereactive and potentially harmful than the
original toxin.
These intermediates include free radicals,which can damage liver cells if not quickly
(21:30):
neutralized.
So a study in the journal of hepatology twentyeighteen found that excessive alcohol,
processed foods, and environmental pollutantsdeplete phase one detox enzymes, which then
leads to a backlog of toxins in the body.
So how can we support phase one?
Increasing b vitamins b two three six nine btwelve found in eggs, beef liver, leafy greens,
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also in, you know, b complexes andmultivitamins, as well as consuming antioxidant
and antioxidant rich foods, vitamin C andvitamin E to counteract the oxidative stress.
We can get these through things like darkcolored berries, citrus fruits, and even nuts.
Then your liver goes into phase two ofdetoxification, which is taking these toxins
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that it's broken down and making them watersoluble for elimination through either the
liver or the gut.
So the liver conjugates the toxins withmolecules like glutathione, glycine, or sulfur,
making them water soluble so they can beexcreted via urine, bile, or sweat.
This phase requires specific nutrients tofunction properly.
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So a study in the International Journal ofMolecular Sciences 2020 showed that glutathione
depletion is linked to an increased toxicburden and a higher risk of chronic disease,
including metabolic disorders.
So then how can we support phase two?
Increasing glutathione levels by consumingsulfur rich foods like garlic, onions, eggs,
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cruciferous vegetables, taking something likean acetylcysteine or NAC, which is your body's
precursor to glutathione.
By taking NAC, it's been shown to boost detoxefficiency.
So why why is alcohol and sugar and processedfoods so detrimental to the liver is because
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they will overstress it and they will basicallywear out the liver's enzymes or utilize the
liver's enzymes so that other things can't beprocessed.
So then when your body is starting to take ontoxins and things from our environment, it
makes it harder for it to keep up.
So now going from the liver, the next step indetox is your gut and the guts role in
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detoxification.
So 80% of this detox then happens through bileand stool.
So if 80% of detox happens through the gut,primarily through the bile and stool, if you're
constipated, toxins that should be excreted canget reabsorbed into the bloodstream, leading to
toxicity and obviously systemic inflammation.
(24:12):
So some of the key gut detox mechanisms, whathappens is bile excreted from your gallbladder
is gonna bind to toxins and carry them outthrough your stool.
Fiber is also gonna bind toxins as well asexcess hormones and prevent them from being
reabsorbed.
That's why fiber is so important.
And then probiotics are gonna improve the gutbarrier integrity, reducing things like leaky
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gut, which can actually allow these toxins toenter the bloodstream more rapidly.
So a study in the journal gut microbes in 2021found that dysbiosis, which is basically
imbalanced gut bacteria, impairs your detoxpathways leading to increased inflammation,
metabolic dysfunction, and risk for autoimmunedisease.
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So how can we support the gut detox?
Consuming thirty to forty grams of fiber daily,eating fermented foods, things like sauerkraut,
kimchi, kefir, to promote healthy gut bacteriaor using a probiotic supplement, and avoiding
processed foods, artificial sweeteners, andinflammatory oils, which can disrupt the
(25:19):
microbiome's health causing leaky gut.
So then from the gut, now we have the lymphaticsystem and its role in detox.
So your lymphatic system is like the garbagedisposal of the body.
It transports waste, toxins, and excessivefluids away from tissues.
Unlike the circulatory system, the lymphaticsystem doesn't have a pump like the heart, so
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it relies on movement and hydration to functionproperly.
So that's why things like moving your bodyusing a rebounder, vibration therapy.
A study in the journal of applied physiologytwenty seventeen found that sedentary
lifestyles slow lymphatic drainage, leading toa buildup of waste products that can cause
inflammation and immune dysfunction.
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So how do we support the lymphatic system?
Moving your body daily, rebounding on a minitrampoline, yoga, walking, all these things are
going to help lymphatic flow.
Try dry brushing.
This is basically where you use a brush togently brush the skin toward the heart, to
stimulate lymph movement and staying hydrated.
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Dehydration will thicken lymph fluid, making itharder to move.
So now let's talk about some really take homeaction items you can do to support your detox
and keep your body detoxing on a daily basisrather than having to detox every so often.
So supporting the liver, Right?
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Remember, the liver is your primary detoxorgan.
It's gonna break down the toxins so that youcan eliminate them.
But with today's processed diets, alcohol, andenvironmental toxin exposure, the liver is
often working overtime.
So the good news is the right foods andsupplements can optimize your liver's detox
pathways, helping you to flush out toxins moreefficiently.
(27:05):
So make sure we're eating cruciferousvegetables to boost those liver enzymes, things
like glutathione.
And that's that's cytochrome p four fifty.
So cruciferous vegetables are rich in sulfurcontaining compounds like sulforaphane and
indole three carbinol that enhance phase oneand phase two detox.
Some of the key foods for this broccoli and brobroccoli sprouts.
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These contain sulforaphane, which activates ann r f two gene within the body.
This is a master antioxidant switch that boostsliver detox.
Brussels sprouts and cabbage, they supportestrogen metabolism, helping to clear excess
hormones.
And then kale and cauliflower provide fiberthat bind to toxins in the gut, aiding in
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elimination.
So a study in the journal carcinogenesis 2014found that daily consumption of broccoli
sprouts increased detoxification enzymeactivity by 20%, reducing airborne toxin levels
in people that were exposed to pollution.
Here's a tip, is to steam or lightly saute thecruciferous veggies to maintain their detox
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boosting compounds without basically cookingthem out.
If you overcook them or if you burn them,you're basically going to destroy kind of the
compounds and your body's not gonna be able touse them.
So the next thing you can do increaseglutathione, the body's master antioxidant.
Glutathione is your liver's most powerfuldetoxifier, neutralizing free radicals and
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aiding toxin breakdown.
However, stress, poor diet, and exposure totoxins are gonna deplete your levels over time.
So how can we boost them naturally?
Garlic is rich in sulfur compounds thatstimulate your body to produce glutathione.
Whey protein provides cysteine, which is a keyamino acid needed for glutathione synthesis.
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Another reason a whey protein supplement is sobeneficial.
And avocados and spinach, they're high inglutathione precursors to support liver
function.
Also, some key supplements that we're gonnarecommend, NAC, which is n acetylcysteine.
This converts into glutathione within yourbody.
This has been used in hospitals to treat livertoxicity for a long time, and this is probably
(29:18):
one of the most important detox supplements youcan use.
Alpha lipoic acid or ALA.
This helps regenerate glutathione and supportliver health.
Milk thistle is an herb that increasesglutathione and protects liver cells from
damage.
So this three is a powerful combination.
A study in the European Journal of ClinicalNutrition 2018 found that NAC supplementation
(29:43):
increased glutathione levels by 38% inindividuals with oxidative stress and toxin
exposure.
So here's a tip.
If you're taking NAC, aim for about six hundredto twelve hundred milligrams per day, ideally
with vitamin C to enhance the absorption.
And then number three, how can we help the bodyto detox?
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Reducing alcohol and processed foods.
Give your liver a break.
Your liver processes 90% of alcohol intoacetaldehyde, which is a toxic compound linked
to liver damage and inflammation.
Meanwhile, processed foods are filled withrefined sugars, trans fats, and additives.
All of these things overload the liver withmetabolic waste.
(30:25):
So what do we do?
Avoid the bad stuff.
Avoid alcohol.
Excessive alcohol will lead to things likefatty liver disease, and it can actually scar
your liver, making its function impaired.
Processed and fried foods contain trans fatthat impair liver function, and artificial
sweeteners like aspartame and sucralose.
Sucralose, which is in Splenda, if you didn'tknow, are linked to gut microbiome disruption,
(30:48):
which can then affect the liver detox.
So what are some alternatives?
Drink green tea.
It contains catechins that reduce liver fat andinflammation, eating bitter greens like
dandelion, arugula, cilantro.
They actually gonna stimulate bile flow, aidingin toxin elimination, and hydrating with lemon
water.
This is gonna support bile production forbetter digestion and detox.
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So a study in the journal of hepatology twentyseventeen found that individuals who drank more
than two alcoholic drinks per day had a threetime higher risk of liver disease.
While those who followed a Mediterranean stylediet, rich in antioxidants and healthy fats
improve their liver enzyme function.
So if you are drinking alcohol, stick to drywines or clear spirits in moderation and pair
(31:36):
them with foods, rich in glutathioneprecursors, as we discussed earlier.
So now how can we support the gut side ofdetoxification?
We just talked about the liver.
The gut is one of the body's most powerfuldetox pathways, and there's a responsible for
binding and excreting toxins and metabolicwaste.
The gut is sluggish.
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If your digestion is slow, toxins canrecirculate, which then leads to inflammation,
fatigue, and even hormone imbalance.
So what are we gonna do?
We're gonna support the gut with fiber,probiotics, and hydration.
Increasing fiber up to thirty, forty gramsdaily is effective for toxin elimination.
Basically, fiber acts like a broom for yourintestines.
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It's gonna bind to toxins, excess hormones,metabolic waste, and remove them through the
stool.
So some of the best high fiber detox foods,chia seeds, rich in soluble fiber, which is
basically forms like a gel that binds to thesetoxins and supports gut motility.
Flax seeds, these contain these containcompounds called lignans, which can help
(32:39):
eliminate excess estrogen and reduce toxin exabsorption.
Leafy greens like kale, spinach, Swiss chard,these are packed with chlorophyll, which can
help neutralize heavy metals and toxins.
And legumes, lentils, black beans, chickpeas,these provide prebiotic fiber that feeds good
gut gut bacteria.
(33:00):
So a study in the American Journal of ClinicalNutrition 2018 found that individuals who
concern consume thirty five grams of fiber perday had significantly lower circulating toxin
levels.
So here's a tip just to to make sure you knowthis, start slow because too much fiber too
quickly can cause bloating.
(33:21):
It can cause diarrhea.
It can cause you to have a negative reaction.
So increasing gradually and making sure you'redrinking plenty of water when upping your
fiber.
Next step would be to strengthen yourmicrobiome with probiotics and fermented foods.
So the best probiotic rich foods fordetoxification are sauerkraut and kimchi, chi,
(33:42):
kefir and Greek yogurt, miso and tempa, andthen probiotic supplements.
Choosing a supplement that is a multi strainformula with a combination of lactobacilli and
bifidobacterium, which are proven to supportdigestion and liver detox.
And then lastly, on the gut side ofdetoxification, staying hydrated because water
(34:06):
is gonna flush out those toxins.
So your kidneys filter about 50 plus gallons ofof blood per day, removing toxins through the
urine.
And so without proper hydration, toxins canaccumulate in tissues leading to headaches,
sluggish digestion, and fatigue.
So how much water do you really need?
Half your body weight in ounces daily is abaseline.
(34:27):
More than that if you're active, more than thatif you're using some.
Electrolytes found in, like, sea salt,including potassium and magnesium are gonna
help maintain hydration and cellular detox.
Lemon water, the lemon supports bileproduction, aiding in digestion and liver
detox.
And occasionally, like some herbal teas likedandelion, ginger, and peppermint are gonna
(34:50):
promote kidney function and gut motility aswell.
So a study in the journal of renal nutrition2019 found that individuals drinking two plus
liters of water daily had lower levels ofkidney stress.
Water is vital.
And then what is the last part?
Right?
Using things like infrared sauna and exercise.
(35:12):
So we talked about liver.
We talked about gut.
Now let's talk about sweating and movement.
So infrared sauna, as we discussed earlier, canmobilize toxins stored in the fat cells because
the infrared penetrates deep in to this, to thesystem.
So how does it enhance the detox?
Sweating is gonna remove toxins like BPA,phthalates, and heavy metals.
(35:33):
The deep heat is gonna increase circulation andstimulate lymphatic flow.
And then it's gonna support fat loss, whichnaturally will reduce the body's ability to
store toxins.
The body can store toxins within the fat cellsand they can become inflamed leading to us
feeling puffy and growing size actually.
So a study in the inventor in environmentalinternational journal, 2019 found that sweat
(35:57):
contained high concentrations of heavy metalsand mercury, proving that the skin is actually
an effective detox pathway when paired with theappropriate liver and gut protocols.
So So here's a tip aiming for twenty to fortyminutes of an infrared sauna three to five
times a week is gonna opt is gonna, like,support optimal detox benefits, making sure to
(36:18):
hydrate before and after.
Using exercise to boost circulation andlymphatic drainage.
So how does resistance training support detox?
Well, it's gonna increase blood flow and oxygendelivery to tissues, helping cells to eliminate
waste more efficiently.
It's also gonna stimulate lymphatic drainagebecause when the muscles contract, the muscles
(36:39):
are pumping the lymph system.
It promotes sweating, which we just talkedabout enhances detox, and toxin elimination,
and it's going to boost mitochondrial function.
So a study in the frontiers in physiologytwenty twenty one found that resistance
training increased lymphatic flow by 200%,accelerating toxin clearance from the tissues.
(37:01):
That is awesome.
So you gotta get those weights going and thenget your body obviously building some muscle
mass.
So what are some of the best detox boostingexercises?
Well, resistance training, as we justdiscussed, such as weightlifting or even body
weight exercise, rebounding on a minitrampoline, which is gonna be effective to move
(37:22):
lymph and fluid naturally.
Yoga and mobility work are huge to improvecirculation, and a lot of it focuses on deep
breathing, which is gonna support oxygenationand toxin removal.
And then you can add in hit and cardio workoutsto elevate the heart rate, increase sweating,
and obviously promote accelerateddetoxification.
(37:44):
And then what can we do at home?
Right.
We talked about the liver.
We talked about the gut.
We talked about movement.
And now the last thing is really like avoidingthings that are going to cause toxin buildup in
the first place.
So detox isn't just about what you remove.
It's about what you stop exposing yourself toin the first place as well.
Right?
So avoiding endocrine disruptors, plastics,fragrances, pesticides.
(38:08):
These are chemicals that can interfere withhormone function leading to imbalances in
metabolism.
They can affect thyroid health, fertility, andeven mood.
These chemicals mimic or block hormones likeestrogen and testosterone, which can then
confuse the body and contribute to weight gain,fatigue, and down the line chronic disease.
(38:28):
So a study in the endocrine reviews of 2020found that endocrine disrupting chemicals like
BPA, phthalates, and parabens contribute tohormonal imbalances, obesity, and metabolic
disorders, which we know are some of the majormajor causes of disease in this country.
So where they hide, how can you find them, andhow to reduce exposure?
(38:50):
So plastics with BPA, BPS, and phthalates,these are found in, like, food containers, the
plastic drinking bottles.
Receipts is a big one.
So using glass for your storage of your food,stainless steel water bottles, or silicone, and
then making sure you're looking for the BPAfree, BPS free.
(39:11):
Now there's some tricky marketing schemes outthere, so just making sure you're finding clean
products.
Artificial fragrances, these are found in airfresheners, perfumes, candles, and even, like,
personal care products like soaps and andlotions.
So switching to more natural things likeessential oils for fragrances, fragrance free
products.
Right?
(39:31):
Natural candles from beeswax and soy to avoidyour body being exposed to these, artificial
fragrances.
And then pesticides and herbicides that are onour food.
So these are found in non organic produce, lawntreatments, household pest sprays, if you're
spraying stuff around the house for bugs.
Just being careful what you're putting intoyour environment.
(39:53):
So here's a solution is to buy organic producewhen possible, especially for the dirty dozen,
which is the the list of the 12 highest sprayedcrops.
Things like strawberries and blueberries are onthat list.
So making sure you look what is the dirtydozen.
And then checking your products for forfragrance or perfumes or or plastic related
(40:14):
chemicals like BPA.
So looking at the ingredient list, there is anapp called Think Dirty where you can scan a
product, and it's gonna tell you on a scalewhether it's clean or not.
The next thing you need to do is you need tofilter your tap water, or you need to just
drink filtered water.
So if you're drinking tap water, you areexposing yourself to heavy metals, chlorine,
(40:35):
fluoride, pesticides, pharmaceutical residues,all these things that are are in the water
supply.
So a study in the environmental healthperspectives of 2019 found that fluoride
exposure was linked to lower thyroid functionand cognitive decline, especially in children.
That is scary.
And then a study in the journal of toxicologytwenty twenty one showed that long term
(40:57):
exposure to chlorine and heavy metals in tapwater increases oxidative stress and liver
toxicity.
So some of the most common water contaminants,chlorine and chloramine, these are gonna
disrupt gut bacteria, cause inflammation.
Fluoride, as we all know now, is gonnainterfere with thyroid function and cognitive
health, heavy metals, pesticides, andpharmaceuticals.
(41:20):
These are all gonna affect your hormone balanceand your liver's ability to detox.
So how do you fix this problem?
Invest in a high quality water filter based onyour needs.
Reverse osmosis is the best for removing, like,fluoride, heavy metals, and pharmaceuticals.
Activated carbon filters are kind of the nextstep down.
These are gonna remove chlorine and pesticides.
(41:42):
And then if you really wanna go all out, awhole house water filter is gonna re spoo
reduce exposure, not just to drinking, but alsowhen you're bathing and showering as well.
Here's a tip is you can check your local waterreport, the environmental working group tap
water database to see what contaminants are inyour area.
And then there's certain companies that canprovide you with a filter based on what you are
(42:05):
being exposed to the most.
That being said, stop drinking tap water,filter your water or buy filtered water.
So at the end of the day, detoxing, isn't justabout trendy juice cleanses or miracle
supplements.
It's about consistently supporting your body'snatural detox pathways on a daily basis to
(42:26):
avoid overload in the first place.
So your liver, kidneys, gut, lymphatic system,and skin.
They're already working hard to remove toxins,but in today's world, they need a little extra
help to function optimally.
So here's some quick key takeaways if youmissed the entire episode and you're just
tuning in right now for effective detoxing.
(42:48):
Eat clean.
Prioritize whole nutrient dense foods likecruciferous veggies, healthy fats, and lean
proteins to support liver function.
Hydrate.
Water is essential for flushing toxins throughurine and sweat, Aiming for at least half your
body weight in ounces daily, more if youexercise or sauna.
Sweating it out, regular exercise, infraredsauna, these are gonna help mobilize stored
(43:12):
toxins and improve circulation.
Reduce toxin exposure in the first place.
So ditch plastic food containers, artificialfragrances, processed foods that contain
harmful chemicals, and support your gut health.
A strong gut microbiome is key to detoxing.
Get enough fiber, probiotics, and fermentedfoods to keep digestion moving.
(43:35):
So what's your next step?
Ditch the fads.
Focus on what works.
If you've ever been sucked into some sort ofdetox fad or seen someone fall for those quick
fix cleanses or try to juice cleanse for noresults, share this episode with those people
that have that have struggled, and let's helpmore people understand that real detoxing
(43:55):
happens through sustainable daily habits, notthrough overpriced teas and starvation.
If you have any questions, we would love tohear from you.
Please send your questions, to ask at alesi f xhealth dot com, and we may answer them and use
those on a future episode to just provide moreinformation to our community.
(44:18):
If you enjoyed this episode, if you found thisvaluable, please don't forget to like,
subscribe, and share this with somebody whocould use the information.
Your support helps us spread the truth aboutreal health, and we look forward to seeing you
next time.
Remember, stay curious, stay empowered, andremember, your health is in your hands.
(44:40):
Thank you for tuning in to Health Decoded,where we break down the truth about all things
health and empower you to take charge of yourwell-being.
If you found value in today's episode, pleasesubscribe, leave a review, and share it with
someone who needs to hear this.
For more resources and personalized support,visit us at Alessifunctionalhealth.com and sign
(45:01):
up for our newsletter.
To hear your questions answered live on theshow, send them to ask@Alessifxhealth.com.
That's ask@alessifxhealth.com.
Until next time.
Stay curious, stay empowered, and remember,your health is in your hands.
Detox is one of the most overused andmisunderstood buzzwords in the health space.
Is it legit?
Is it just marketing hype?
Many people think detoxing means drinking greenjuices, sweating in a sauna for hours, but the
reality is it's a far more complex system.
Welcome to Health Decode, your number onesource for real health information with your
(00:22):
host, doctor Alessi and Matt Tack.
Alright.
Welcome back to another episode of HealthDecoded.
I am your host, doctor Alfred Alessi, and Iwanna thank you for joining me today.
We're gonna be talking about something that isnear and dear to our hearts, and it's because
(00:44):
it's something that I think has gotten vilifiedand there's a lot of misinformation around.
So we want to debunk this for you and reallyjust open up some of the the dialogue about
what it means to detox.
So detox is one of the most overused andmisunderstood buzzwords in the health space.
(01:06):
Is it legit?
Is it just marketing hype?
Many people think detoxing means drinking greenjuices, sweating in a sauna for hours.
But the reality is it's a far more complexsystem.
Your body has built in detoxification systemsthat are working twenty four seven, primarily
through the liver, the gut, kidneys, yourlymphatic system, and your skin.
(01:30):
The problem, these systems can get overloadedby modern environmental toxins, poor diets, and
stress.
So let's break down how each system works andwhat you can do to support it.
What we're gonna cover today, the body'snatural detox systems, real science backed
detox methods, and we're also gonna debunk thedetox fads that are a total waste of your time.
(01:57):
Again, I wanna thank you for joining us.
Please, if you find value in this episode, wealways just ask that you hit the like and
subscribe button that allows us to reach abroader audience of people who need to hear
this information.
Share this with anyone who you think needs tohear this message and enjoy the show.
So let's begin with debunking some of thesemyths.
(02:19):
There's really three that I wanna get into.
Number one, the first myth really is that yourbody doesn't need to detox.
People say that detoxing is just a fad.
It's just a marketing thing.
But the truth is your liver, kidneys, gut,skin, and your lymphatic system are constantly
detoxing.
But that doesn't mean they they don't needsupport.
(02:40):
Modern lifestyles expose us to an unprecedentedtoxic burden from processed foods, chemicals,
environmental pollutants, chronic stress, andthese can all overload our detox pathways and
impair our body's natural ability to eliminatethese toxins.
So how does the body naturally detox?
(03:00):
Your body has this system that's working twentyfour seven.
The liver is filtering the blood, neutralizingthese toxins, and then preparing them for
excretion.
The kidneys are removing waste and toxins viayour urine.
The gut eliminates toxins through bile andstool, but it also is preventing reabsorption
(03:21):
of harmful substances.
The lymphatic system, this transports wasteproducts away from tissues and the skin, as we
could expect, excretes toxins through sweat.
The system is highly efficient under idealconditions.
However, today's environment is far from ideal.
So, you know, the main problem is that thesemodern lifestyles we are exposed to today,
(03:45):
overload our systems with toxins.
Despite the claim that your body's going todetox itself, just fine.
Studies show that toxin exposure is higher thanever before.
And our natural detox systems are struggling tokeep up.
So a study in the journal of clinicaltoxicology in 2019 found that environmental
toxins, such as heavy metals, endocrinedisrupting chemicals like BPA and phthalates,
(04:10):
and persistent organic pollutants accumulate inthe body over time and can lead to metabolic
disorders and hormonal imbalances and chronicinflammation.
These toxins are stored in fat cells, organs,and even in your brain tissue, meaning they
don't always get eliminated efficiently unlessyour detox pathways are fully functional.
(04:33):
Another study, 2020, in environmental healthperspectives found that microplastics and heavy
metals accumulate in human tissues contributingto neurotoxicity, immune system dysfunction,
and metabolic disease.
And then one more, the the National Instituteof Health twenty twenty one reported that
glyphosate, which is a common herbicide in nonorganic foods, disrupts your gut microbiota,
(04:59):
leading to increased intestinal permeability orleaky gut, which we talked about in a previous
episode and thus inflammation.
So then what happens when these detox pathwaysget overloaded?
Well, when they're, when your detox organs areoverwhelmed, toxins will start to build up in
the body instead of being eliminatedefficiently.
(05:19):
Think of it like a mail post office.
Right?
They have all this mail that they need toprocess and get out.
However, they continue getting new stuff inevery single day.
So it's hard for them to process and get rid ofwhen they keep getting new and they have to
manage that as well.
This is what can happen inside our bodies.
(05:39):
So, you know, when these toxins start to buildup, what we can experience is fatigue and brain
fog because these toxins are disrupting themitochondria, reducing energy.
We can get weight gain and hormonal imbalances.
The endocrine disruptors interfere with ourmetabolism and fat storage.
We can also get chronic inflammation andautoimmune issues because these toxins build up
(06:01):
and they trigger immune dysregulation.
And then we can also get skin issues, eczema,acne, rashes.
These are often linked to poor detoxification.
So how can we support the body's naturaldetoxification?
Instead of relying on these fad detox teas orjuice cleanses, real detox support actually
(06:24):
means enhancing the function of your naturaldetox pathways.
So what does that look like?
To support your liver, this looks like eatingcruciferous vegetables, things like broccoli,
brussels sprouts, cauliflower.
These are gonna boost glutathione, which is adetox, antioxidant within the body.
(06:44):
Increasing sulfur rich foods, such as garlic,onion, eggs.
These are going to support phase two liverdetox.
Also, we need to limit alcohol and processedfoods to reduce liver burden.
We need to do gut and bowel detox.
So consuming thirty to forty grams of fiberdaily from things like flax seeds, chia seeds,
(07:05):
leafy greens.
These are going to bind to the toxins toeliminate.
Using probiotics and fermented foods tostrengthen the gut microbiome.
Staying hydrated because constipation can leadto those toxins not being excreted and thus
being reabsorbed.
Lymphatic system detoxification.
This looks like moving our body.
Exercise, walking, balancing on a minitrampoline, a rebounder.
(07:29):
All of this helps lymphatic flow using thingslike those vibration plates like we have in our
clinic.
Things like dry brushing and sauna therapy aregoing to stimulate toxin removal through sweat.
And then reducing environmental toxins.
So using glass or stainless steel instead ofplastic for food and drink storage, switching
(07:51):
to non toxic personal care and cleaningproducts.
So we're going to be avoiding these syntheticfragrances and parabens and phthalates.
And then another really big one.
And we're going to touch on this again isfiltering your water.
Heavy metals and chlorine and things likefluoride are all inside the, in, in the, the
tap water.
And these can all disrupt detox pathways.
(08:15):
So what's myth number two, right?
Myth number two is that juice cleanses and teasdetox your body.
Right?
So the truth is your body doesn't detox throughstarvation, sugar water, or laxative laced
teas.
Detox protocols can actually slow yourmetabolism and stress your liver even more,
which then can make you feel worse.
(08:35):
So why do these juice cleanses actually slowyour metabolism?
Because they're marketed as a way to flushtoxins and reset the body, but here's what they
really do.
They starve your liver of critical nutrients.
Your liver requires amino acids from protein, bvitamins, and sulfur based compounds to
complete phase one and phase two detox.
(08:56):
Juice cleanses, they almost have zero protein,zero fats, and minimal detox supporting
micronutrients.
So a study in the American journal of clinicalnutrition in 2020 found that protein deficiency
impairs liver detoxification enzymes, making itharder for the body to neutralize and eliminate
toxins.
(09:17):
Phase one detox produces highly reactive freeradicals.
And so without adequate nutrition, these cancause oxidative stress and damage the cells.
Juice cleanses also flood the body with sugarcausing blood sugar spikes.
Most juices are loaded with fructose, which isthe fruit sugar, but they lack fiber because
you're just juicing out everything, but gettingrid of the hole and the, the peel and all of
(09:42):
that.
So these rapid blood sugar spikes and crashescan leave you feeling fatigued.
They can obviously increase stress on theliver.
And since excess fructose is being metabolizedin the liver, it can then be stored as fat.
So a study in the journal of hepatology twentynineteen found that high fructose diets
contribute to liver fat accumulation,increasing inflammation and metabolic
(10:05):
dysfunction.
That's not exactly the detox effect that you'rehoping for.
And so the last thing they do is they slow yourmetabolism and they can actually cause you to
lose muscle.
So detox diets that eliminate protein and fatforce your body to break down muscle for
energy, which will slow your metabolism overtime.
We've talked countless times on this show abouthow important muscle and protein are for
(10:28):
longevity and for all systems in your body.
So a study in the journal of internationalsociety of sports nutrition in 2021 found that
fasting based detoxes cause a 10 to 15% drop inresting metabolic rate, meaning people burn
fewer calories even after they return toregular eating muscle loss was significant in
(10:48):
those who followed the low protein detox dietfor seven plus days.
This is not to say that fasting isn'tbeneficial.
There's just a way to do it.
And it's not through these, detox.
So many of these detox teas claim to flushtoxins, but what they actually do is flush
water and electrolytes.
Most of them are containing ingredients likesenna or cascara, sagrata, or other herbal
(11:12):
laxatives, which are gonna stimulate bowelmovements, giving you obviously the illusion
that you're detoxing, but they're gonna causedehydration and then an imbalance in your
electrolytes.
They don't actually remove any toxins.
They just empty your intestines.
The focus needs to be on the liver, not justthe gut.
So a study in the world journal ofgastroenterology in 2018 found that long term
(11:35):
laxative use can weaken your gut function,leading to dependence and digestive
dysfunction, things like bloating, cramping,and even chronic constipation.
There's no evidence that laxative teas actuallyremove any heavy metals, endocrine disruptors,
or other toxins.
So basically, what does this mean?
Detox teas make you lose water and poop more,but they don't actually detox anything.
(11:59):
So let's talk about the right way to detox, andthat is supporting real detox pathways.
So instead of starving the body or usinglaxatives, real detoxification requires
adequate protein and amino acids for the liverdetox enzymes to be built.
The best sources, grass fed beef, wild caughtfish, pasture raised eggs, bone broth.
(12:21):
It requires fiber to bind to the toxins andprevent them from being reabsorbed.
Some of the best sources for this, ground flaxseeds, chia seeds, cruciferous vegetables, and
leafy greens.
And then obviously adding in liver supportingnutrients.
Glutathione is the body's master detoxifier.
This is found in asparagus, avocado, wheyprotein.
(12:44):
There's also some really good supplements outthere to add.
And then sulfur rich foods like we talked aboutgarlic, onions, cruciferous vegetables.
Also very important is b vitamins.
These are essential for the liver detoxenzymes.
You can get these in eggs, meat, leafy greens.
And then hydration and electrolytes isimperative.
(13:04):
Instead of laxative teas, support natural detoxby drinking filtered water with added
electrolytes.
You can then boost this with sauna therapy andexercise to promote sweating and movement to
get things moving.
So the bottom line on this one, juice cleansesand detox teas, aren't detoxing you.
They're either stressing your liver with sugar,slowing your metabolism, or just making you
(13:27):
poop more.
And if you want real detoxification, focus onnourishing your body with the right nutrients,
moving daily and reducing toxin exposure, notstarving yourself on green juice.
So myth number three, sweating means detoxing.
It's not that simple.
Many people believe that sweating in a sauna orthrough intense exercise can cause you to sweat
(13:51):
out your toxins.
But the truth is really more detailed thanthat.
And this is why it's so unhealthy to think thatyou can just go out and drink and consume
unhealthy things.
And then I'll just sweat it out tomorrow at myworkout.
This isn't how the body works.
So the majority of detoxification actuallyhappens through the liver and kidneys.
Sweat plays a minor role.
(14:13):
So a study in environmental international 2016analyzed sweat samples and found that sweating
can help eliminate heavy metals, such as lead,mercury, cadmium, and BPA, but it's not the
primary detox route for most toxins.
But how can we then optimize detox withsweating?
How can we use it effectively?
(14:34):
So using things like an infrared sauna, whichhas shown to mobilize toxins stored in the fat
cells, and that's because the infrared wavesactually penetrate deep into the tissue,
stimulating, movement and circulation to thenpush that out.
Engaging in regular exercise.
This is more important than sauna, right?
Keeping the muscles moving, the musclescontracting are going to help to pump and
(14:57):
circulate lymph and promote toxin excretion.
So sauna therapy.
Isn't just about sweating.
It's a powerful tool for detox, cardiovascularhealth, muscle recovery, and longevity.
When done correctly, regular Sonic can helpyour body eliminate toxins, improve
circulation, and even boost your brainfunction.
So detoxification, it looks like eliminatingheavy metals and environmental toxins.
(15:23):
Right?
And so if your skin is your largest detox organand sweating is one of the primary ways it's
gonna happen, sauna therapy can help eliminatethese heavy metals and endocrine disruptors.
A study of in the journal of environmental andpublic health in 2012 found that sweating can
remove lead, cadmium, arsenic, and mercury moreeffectively than urine.
(15:47):
People exposed to toxic chemicals likefirefighters showed significant reductions in
stored toxins after regular sauna sessions.
However, here's a key tip.
Hydration and replenishment of minerals such aselectrolytes and trace minerals after sauna use
is key to avoid dehydration and to get adequatedetoxification.
(16:08):
So if you go into the sauna and you're notadequately hydrated, your body's actually gonna
not effectively push that out, and you mightcause yourself to feel sick.
So sauna use can obviously boost circulationand support cardiovascular health as well,
because the heat is gonna dilate the bloodvessels, improving circulation, and then us,
(16:29):
thus oxygen delivery to your tissues.
So regular sauna use has been shown to lowerblood pressure, improve heart function, and
reduce the risk of cardiovascular disease.
A study in the journal of American MedicalAssociation, 2015, they followed 2,315 middle
aged men for twenty years.
(16:50):
They found that those who used a sauna four toseven times per week had a fifty percent lower
risk of cardiovascular related death.
That's huge.
Fifty percent.
So using a sauna just, you know, four times aweek is gonna lower your risk of cardiovascular
disease fifty percent.
And so kind of the tip for this, aiming forabout fifteen to twenty minutes, four to five
(17:11):
times per week, somewhere between a 75 to a 95degrees.
Now if you're using infrared sauna, you can usea lower heat because you're gonna get the
benefits from the infrared waves that are gonnamake the heat less necessary.
And then obviously, we know that sauna is goodfor muscle recovery and pain relief.
Sauna therapy increases circulation, reducesinflammation, helping muscle recovery, joint
(17:34):
pain, and injury repair.
So a study in the European journal of appliedphysiology, twenty eighteen showed that post
workout sauna sessions increased growth hormoneproduction by up to 140%.
This is the hormone that aids in muscle repair,fat metabolism, and obviously growth of new
tissue.
(17:55):
So using contrast therapy is a great tip saunaplus cold.
It enhances the recovery by flushing outmetabolic waste and reducing inflammation.
So how to do sauna therapy correctly if you'venever done it before?
Number one, hydrate before and after addingelectrolytes to your water is going to enhance
this effect.
(18:15):
Start slow, right?
Ten to fifteen minutes at about 150 degrees.
Work yourself up to that twenty minutes.
If you feel light headed, obviously, that meansyour body's not used to it.
You need to you need to stop there.
Paring with cold therapy, contrast therapy canenhance the effects of the heat.
Using infrared for the deep detox because theinfrared waves are gonna penetrate tissue more
(18:37):
deeply, helping remove those stored toxins andpush them into circulation.
And then obviously avoiding overuse.
Right?
More isn't always better.
Listening to your body and going from there.
So the bottom line sauna therapy, isn't justabout sweating.
It's actually a science backed way to detox,improve heart health, speed up recovery, and
enhance your brain function.
(18:58):
If you do it right, it's a game changer forlong term health and performance.
And now I wanna take a quick break for a wordfrom one of our sponsors.
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(19:19):
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Now back to the episode.
Alright.
Welcome back.
So now let's talk about how the body actuallydetoxes.
We just discussed the three myths, the threebig things that people have kind of gotten
wrong about what detoxing actually means.
(20:45):
And now let's just talk about what detoxing is,what's going on within the body.
So the liver is your primary detox organ.
It is number one.
If the liver's not operating effectively,everything else is null.
So the liver is responsible for neutralizingtoxins and preparing them for elimination.
This process happens in two main phases.
(21:07):
Phase one detoxification is breaking down thosetoxins.
So the liver uses enzymes, such as cytochrome pfour fifty, to convert fat soluble toxins into
intermediate metabolites, which are often morereactive and potentially harmful than the
original toxin.
These intermediates include free radicals,which can damage liver cells if not quickly
(21:30):
neutralized.
So a study in the journal of hepatology twentyeighteen found that excessive alcohol,
processed foods, and environmental pollutantsdeplete phase one detox enzymes, which then
leads to a backlog of toxins in the body.
So how can we support phase one?
Increasing b vitamins b two three six nine btwelve found in eggs, beef liver, leafy greens,
(21:56):
also in, you know, b complexes andmultivitamins, as well as consuming antioxidant
and antioxidant rich foods, vitamin C andvitamin E to counteract the oxidative stress.
We can get these through things like darkcolored berries, citrus fruits, and even nuts.
Then your liver goes into phase two ofdetoxification, which is taking these toxins
(22:21):
that it's broken down and making them watersoluble for elimination through either the
liver or the gut.
So the liver conjugates the toxins withmolecules like glutathione, glycine, or sulfur,
making them water soluble so they can beexcreted via urine, bile, or sweat.
This phase requires specific nutrients tofunction properly.
(22:44):
So a study in the International Journal ofMolecular Sciences 2020 showed that glutathione
depletion is linked to an increased toxicburden and a higher risk of chronic disease,
including metabolic disorders.
So then how can we support phase two?
Increasing glutathione levels by consumingsulfur rich foods like garlic, onions, eggs,
(23:07):
cruciferous vegetables, taking something likean acetylcysteine or NAC, which is your body's
precursor to glutathione.
By taking NAC, it's been shown to boost detoxefficiency.
So why why is alcohol and sugar and processedfoods so detrimental to the liver is because
(23:28):
they will overstress it and they will basicallywear out the liver's enzymes or utilize the
liver's enzymes so that other things can't beprocessed.
So then when your body is starting to take ontoxins and things from our environment, it
makes it harder for it to keep up.
So now going from the liver, the next step indetox is your gut and the guts role in
(23:51):
detoxification.
So 80% of this detox then happens through bileand stool.
So if 80% of detox happens through the gut,primarily through the bile and stool, if you're
constipated, toxins that should be excreted canget reabsorbed into the bloodstream, leading to
toxicity and obviously systemic inflammation.
(24:12):
So some of the key gut detox mechanisms, whathappens is bile excreted from your gallbladder
is gonna bind to toxins and carry them outthrough your stool.
Fiber is also gonna bind toxins as well asexcess hormones and prevent them from being
reabsorbed.
That's why fiber is so important.
And then probiotics are gonna improve the gutbarrier integrity, reducing things like leaky
(24:36):
gut, which can actually allow these toxins toenter the bloodstream more rapidly.
So a study in the journal gut microbes in 2021found that dysbiosis, which is basically
imbalanced gut bacteria, impairs your detoxpathways leading to increased inflammation,
metabolic dysfunction, and risk for autoimmunedisease.
(24:58):
So how can we support the gut detox?
Consuming thirty to forty grams of fiber daily,eating fermented foods, things like sauerkraut,
kimchi, kefir, to promote healthy gut bacteriaor using a probiotic supplement, and avoiding
processed foods, artificial sweeteners, andinflammatory oils, which can disrupt the
(25:19):
microbiome's health causing leaky gut.
So then from the gut, now we have the lymphaticsystem and its role in detox.
So your lymphatic system is like the garbagedisposal of the body.
It transports waste, toxins, and excessivefluids away from tissues.
Unlike the circulatory system, the lymphaticsystem doesn't have a pump like the heart, so
(25:40):
it relies on movement and hydration to functionproperly.
So that's why things like moving your bodyusing a rebounder, vibration therapy.
A study in the journal of applied physiologytwenty seventeen found that sedentary
lifestyles slow lymphatic drainage, leading toa buildup of waste products that can cause
inflammation and immune dysfunction.
(26:01):
So how do we support the lymphatic system?
Moving your body daily, rebounding on a minitrampoline, yoga, walking, all these things are
going to help lymphatic flow.
Try dry brushing.
This is basically where you use a brush togently brush the skin toward the heart, to
stimulate lymph movement and staying hydrated.
(26:22):
Dehydration will thicken lymph fluid, making itharder to move.
So now let's talk about some really take homeaction items you can do to support your detox
and keep your body detoxing on a daily basisrather than having to detox every so often.
So supporting the liver, Right?
(26:44):
Remember, the liver is your primary detoxorgan.
It's gonna break down the toxins so that youcan eliminate them.
But with today's processed diets, alcohol, andenvironmental toxin exposure, the liver is
often working overtime.
So the good news is the right foods andsupplements can optimize your liver's detox
pathways, helping you to flush out toxins moreefficiently.
(27:05):
So make sure we're eating cruciferousvegetables to boost those liver enzymes, things
like glutathione.
And that's that's cytochrome p four fifty.
So cruciferous vegetables are rich in sulfurcontaining compounds like sulforaphane and
indole three carbinol that enhance phase oneand phase two detox.
Some of the key foods for this broccoli and brobroccoli sprouts.
(27:28):
These contain sulforaphane, which activates ann r f two gene within the body.
This is a master antioxidant switch that boostsliver detox.
Brussels sprouts and cabbage, they supportestrogen metabolism, helping to clear excess
hormones.
And then kale and cauliflower provide fiberthat bind to toxins in the gut, aiding in
(27:49):
elimination.
So a study in the journal carcinogenesis 2014found that daily consumption of broccoli
sprouts increased detoxification enzymeactivity by 20%, reducing airborne toxin levels
in people that were exposed to pollution.
Here's a tip, is to steam or lightly saute thecruciferous veggies to maintain their detox
(28:12):
boosting compounds without basically cookingthem out.
If you overcook them or if you burn them,you're basically going to destroy kind of the
compounds and your body's not gonna be able touse them.
So the next thing you can do increaseglutathione, the body's master antioxidant.
Glutathione is your liver's most powerfuldetoxifier, neutralizing free radicals and
(28:34):
aiding toxin breakdown.
However, stress, poor diet, and exposure totoxins are gonna deplete your levels over time.
So how can we boost them naturally?
Garlic is rich in sulfur compounds thatstimulate your body to produce glutathione.
Whey protein provides cysteine, which is a keyamino acid needed for glutathione synthesis.
(28:56):
Another reason a whey protein supplement is sobeneficial.
And avocados and spinach, they're high inglutathione precursors to support liver
function.
Also, some key supplements that we're gonnarecommend, NAC, which is n acetylcysteine.
This converts into glutathione within yourbody.
This has been used in hospitals to treat livertoxicity for a long time, and this is probably
(29:18):
one of the most important detox supplements youcan use.
Alpha lipoic acid or ALA.
This helps regenerate glutathione and supportliver health.
Milk thistle is an herb that increasesglutathione and protects liver cells from
damage.
So this three is a powerful combination.
A study in the European Journal of ClinicalNutrition 2018 found that NAC supplementation
(29:43):
increased glutathione levels by 38% inindividuals with oxidative stress and toxin
exposure.
So here's a tip.
If you're taking NAC, aim for about six hundredto twelve hundred milligrams per day, ideally
with vitamin C to enhance the absorption.
And then number three, how can we help the bodyto detox?
(30:04):
Reducing alcohol and processed foods.
Give your liver a break.
Your liver processes 90% of alcohol intoacetaldehyde, which is a toxic compound linked
to liver damage and inflammation.
Meanwhile, processed foods are filled withrefined sugars, trans fats, and additives.
All of these things overload the liver withmetabolic waste.
(30:25):
So what do we do?
Avoid the bad stuff.
Avoid alcohol.
Excessive alcohol will lead to things likefatty liver disease, and it can actually scar
your liver, making its function impaired.
Processed and fried foods contain trans fatthat impair liver function, and artificial
sweeteners like aspartame and sucralose.
Sucralose, which is in Splenda, if you didn'tknow, are linked to gut microbiome disruption,
(30:48):
which can then affect the liver detox.
So what are some alternatives?
Drink green tea.
It contains catechins that reduce liver fat andinflammation, eating bitter greens like
dandelion, arugula, cilantro.
They actually gonna stimulate bile flow, aidingin toxin elimination, and hydrating with lemon
water.
This is gonna support bile production forbetter digestion and detox.
(31:12):
So a study in the journal of hepatology twentyseventeen found that individuals who drank more
than two alcoholic drinks per day had a threetime higher risk of liver disease.
While those who followed a Mediterranean stylediet, rich in antioxidants and healthy fats
improve their liver enzyme function.
So if you are drinking alcohol, stick to drywines or clear spirits in moderation and pair
(31:36):
them with foods, rich in glutathioneprecursors, as we discussed earlier.
So now how can we support the gut side ofdetoxification?
We just talked about the liver.
The gut is one of the body's most powerfuldetox pathways, and there's a responsible for
binding and excreting toxins and metabolicwaste.
The gut is sluggish.
(31:56):
If your digestion is slow, toxins canrecirculate, which then leads to inflammation,
fatigue, and even hormone imbalance.
So what are we gonna do?
We're gonna support the gut with fiber,probiotics, and hydration.
Increasing fiber up to thirty, forty gramsdaily is effective for toxin elimination.
Basically, fiber acts like a broom for yourintestines.
(32:16):
It's gonna bind to toxins, excess hormones,metabolic waste, and remove them through the
stool.
So some of the best high fiber detox foods,chia seeds, rich in soluble fiber, which is
basically forms like a gel that binds to thesetoxins and supports gut motility.
Flax seeds, these contain these containcompounds called lignans, which can help
(32:39):
eliminate excess estrogen and reduce toxin exabsorption.
Leafy greens like kale, spinach, Swiss chard,these are packed with chlorophyll, which can
help neutralize heavy metals and toxins.
And legumes, lentils, black beans, chickpeas,these provide prebiotic fiber that feeds good
gut gut bacteria.
(33:00):
So a study in the American Journal of ClinicalNutrition 2018 found that individuals who
concern consume thirty five grams of fiber perday had significantly lower circulating toxin
levels.
So here's a tip just to to make sure you knowthis, start slow because too much fiber too
quickly can cause bloating.
(33:21):
It can cause diarrhea.
It can cause you to have a negative reaction.
So increasing gradually and making sure you'redrinking plenty of water when upping your
fiber.
Next step would be to strengthen yourmicrobiome with probiotics and fermented foods.
So the best probiotic rich foods fordetoxification are sauerkraut and kimchi, chi,
(33:42):
kefir and Greek yogurt, miso and tempa, andthen probiotic supplements.
Choosing a supplement that is a multi strainformula with a combination of lactobacilli and
bifidobacterium, which are proven to supportdigestion and liver detox.
And then lastly, on the gut side ofdetoxification, staying hydrated because water
(34:06):
is gonna flush out those toxins.
So your kidneys filter about 50 plus gallons ofof blood per day, removing toxins through the
urine.
And so without proper hydration, toxins canaccumulate in tissues leading to headaches,
sluggish digestion, and fatigue.
So how much water do you really need?
Half your body weight in ounces daily is abaseline.
(34:27):
More than that if you're active, more than thatif you're using some.
Electrolytes found in, like, sea salt,including potassium and magnesium are gonna
help maintain hydration and cellular detox.
Lemon water, the lemon supports bileproduction, aiding in digestion and liver
detox.
And occasionally, like some herbal teas likedandelion, ginger, and peppermint are gonna
(34:50):
promote kidney function and gut motility aswell.
So a study in the journal of renal nutrition2019 found that individuals drinking two plus
liters of water daily had lower levels ofkidney stress.
Water is vital.
And then what is the last part?
Right?
Using things like infrared sauna and exercise.
(35:12):
So we talked about liver.
We talked about gut.
Now let's talk about sweating and movement.
So infrared sauna, as we discussed earlier, canmobilize toxins stored in the fat cells because
the infrared penetrates deep in to this, to thesystem.
So how does it enhance the detox?
Sweating is gonna remove toxins like BPA,phthalates, and heavy metals.
(35:33):
The deep heat is gonna increase circulation andstimulate lymphatic flow.
And then it's gonna support fat loss, whichnaturally will reduce the body's ability to
store toxins.
The body can store toxins within the fat cellsand they can become inflamed leading to us
feeling puffy and growing size actually.
So a study in the inventor in environmentalinternational journal, 2019 found that sweat
(35:57):
contained high concentrations of heavy metalsand mercury, proving that the skin is actually
an effective detox pathway when paired with theappropriate liver and gut protocols.
So So here's a tip aiming for twenty to fortyminutes of an infrared sauna three to five
times a week is gonna opt is gonna, like,support optimal detox benefits, making sure to
(36:18):
hydrate before and after.
Using exercise to boost circulation andlymphatic drainage.
So how does resistance training support detox?
Well, it's gonna increase blood flow and oxygendelivery to tissues, helping cells to eliminate
waste more efficiently.
It's also gonna stimulate lymphatic drainagebecause when the muscles contract, the muscles
(36:39):
are pumping the lymph system.
It promotes sweating, which we just talkedabout enhances detox, and toxin elimination,
and it's going to boost mitochondrial function.
So a study in the frontiers in physiologytwenty twenty one found that resistance
training increased lymphatic flow by 200%,accelerating toxin clearance from the tissues.
(37:01):
That is awesome.
So you gotta get those weights going and thenget your body obviously building some muscle
mass.
So what are some of the best detox boostingexercises?
Well, resistance training, as we justdiscussed, such as weightlifting or even body
weight exercise, rebounding on a minitrampoline, which is gonna be effective to move
(37:22):
lymph and fluid naturally.
Yoga and mobility work are huge to improvecirculation, and a lot of it focuses on deep
breathing, which is gonna support oxygenationand toxin removal.
And then you can add in hit and cardio workoutsto elevate the heart rate, increase sweating,
and obviously promote accelerateddetoxification.
(37:44):
And then what can we do at home?
Right.
We talked about the liver.
We talked about the gut.
We talked about movement.
And now the last thing is really like avoidingthings that are going to cause toxin buildup in
the first place.
So detox isn't just about what you remove.
It's about what you stop exposing yourself toin the first place as well.
Right?
So avoiding endocrine disruptors, plastics,fragrances, pesticides.
(38:08):
These are chemicals that can interfere withhormone function leading to imbalances in
metabolism.
They can affect thyroid health, fertility, andeven mood.
These chemicals mimic or block hormones likeestrogen and testosterone, which can then
confuse the body and contribute to weight gain,fatigue, and down the line chronic disease.
(38:28):
So a study in the endocrine reviews of 2020found that endocrine disrupting chemicals like
BPA, phthalates, and parabens contribute tohormonal imbalances, obesity, and metabolic
disorders, which we know are some of the majormajor causes of disease in this country.
So where they hide, how can you find them, andhow to reduce exposure?
(38:50):
So plastics with BPA, BPS, and phthalates,these are found in, like, food containers, the
plastic drinking bottles.
Receipts is a big one.
So using glass for your storage of your food,stainless steel water bottles, or silicone, and
then making sure you're looking for the BPAfree, BPS free.
(39:11):
Now there's some tricky marketing schemes outthere, so just making sure you're finding clean
products.
Artificial fragrances, these are found in airfresheners, perfumes, candles, and even, like,
personal care products like soaps and andlotions.
So switching to more natural things likeessential oils for fragrances, fragrance free
products.
Right?
(39:31):
Natural candles from beeswax and soy to avoidyour body being exposed to these, artificial
fragrances.
And then pesticides and herbicides that are onour food.
So these are found in non organic produce, lawntreatments, household pest sprays, if you're
spraying stuff around the house for bugs.
Just being careful what you're putting intoyour environment.
(39:53):
So here's a solution is to buy organic producewhen possible, especially for the dirty dozen,
which is the the list of the 12 highest sprayedcrops.
Things like strawberries and blueberries are onthat list.
So making sure you look what is the dirtydozen.
And then checking your products for forfragrance or perfumes or or plastic related
(40:14):
chemicals like BPA.
So looking at the ingredient list, there is anapp called Think Dirty where you can scan a
product, and it's gonna tell you on a scalewhether it's clean or not.
The next thing you need to do is you need tofilter your tap water, or you need to just
drink filtered water.
So if you're drinking tap water, you areexposing yourself to heavy metals, chlorine,
(40:35):
fluoride, pesticides, pharmaceutical residues,all these things that are are in the water
supply.
So a study in the environmental healthperspectives of 2019 found that fluoride
exposure was linked to lower thyroid functionand cognitive decline, especially in children.
That is scary.
And then a study in the journal of toxicologytwenty twenty one showed that long term
(40:57):
exposure to chlorine and heavy metals in tapwater increases oxidative stress and liver
toxicity.
So some of the most common water contaminants,chlorine and chloramine, these are gonna
disrupt gut bacteria, cause inflammation.
Fluoride, as we all know now, is gonnainterfere with thyroid function and cognitive
health, heavy metals, pesticides, andpharmaceuticals.
(41:20):
These are all gonna affect your hormone balanceand your liver's ability to detox.
So how do you fix this problem?
Invest in a high quality water filter based onyour needs.
Reverse osmosis is the best for removing, like,fluoride, heavy metals, and pharmaceuticals.
Activated carbon filters are kind of the nextstep down.
These are gonna remove chlorine and pesticides.
(41:42):
And then if you really wanna go all out, awhole house water filter is gonna re spoo
reduce exposure, not just to drinking, but alsowhen you're bathing and showering as well.
Here's a tip is you can check your local waterreport, the environmental working group tap
water database to see what contaminants are inyour area.
And then there's certain companies that canprovide you with a filter based on what you are
(42:05):
being exposed to the most.
That being said, stop drinking tap water,filter your water or buy filtered water.
So at the end of the day, detoxing, isn't justabout trendy juice cleanses or miracle
supplements.
It's about consistently supporting your body'snatural detox pathways on a daily basis to
(42:26):
avoid overload in the first place.
So your liver, kidneys, gut, lymphatic system,and skin.
They're already working hard to remove toxins,but in today's world, they need a little extra
help to function optimally.
So here's some quick key takeaways if youmissed the entire episode and you're just
tuning in right now for effective detoxing.
(42:48):
Eat clean.
Prioritize whole nutrient dense foods likecruciferous veggies, healthy fats, and lean
proteins to support liver function.
Hydrate.
Water is essential for flushing toxins throughurine and sweat, Aiming for at least half your
body weight in ounces daily, more if youexercise or sauna.
Sweating it out, regular exercise, infraredsauna, these are gonna help mobilize stored
(43:12):
toxins and improve circulation.
Reduce toxin exposure in the first place.
So ditch plastic food containers, artificialfragrances, processed foods that contain
harmful chemicals, and support your gut health.
A strong gut microbiome is key to detoxing.
Get enough fiber, probiotics, and fermentedfoods to keep digestion moving.
(43:35):
So what's your next step?
Ditch the fads.
Focus on what works.
If you've ever been sucked into some sort ofdetox fad or seen someone fall for those quick
fix cleanses or try to juice cleanse for noresults, share this episode with those people
that have that have struggled, and let's helpmore people understand that real detoxing
(43:55):
happens through sustainable daily habits, notthrough overpriced teas and starvation.
If you have any questions, we would love tohear from you.
Please send your questions, to ask at alesi f xhealth dot com, and we may answer them and use
those on a future episode to just provide moreinformation to our community.
(44:18):
If you enjoyed this episode, if you found thisvaluable, please don't forget to like,
subscribe, and share this with somebody whocould use the information.
Your support helps us spread the truth aboutreal health, and we look forward to seeing you
next time.
Remember, stay curious, stay empowered, andremember, your health is in your hands.
(44:40):
Thank you for tuning in to Health Decoded,where we break down the truth about all things
health and empower you to take charge of yourwell-being.
If you found value in today's episode, pleasesubscribe, leave a review, and share it with
someone who needs to hear this.
For more resources and personalized support,visit us at Alessifunctionalhealth.com and sign
(45:01):
up for our newsletter.
To hear your questions answered live on theshow, send them to ask@Alessifxhealth.com.
That's ask@alessifxhealth.com.
Until next time.
Stay curious, stay empowered, and remember,your health is in your hands.
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