“Should I do a cleanse?”
I get this question all the time - and I completely understand the appeal of doing something big and dramatic to “clear everything out.”
And back when I first transitioned into Functional Medicine, I was a big fan. I did cleanses a few times per year myself and often noticed I would feel lighter, clearer, and more energized.
But over time, I started to notice a pattern.
The benefits didn’t tend to last.
What became clear is that short-term cleanses don’t match the environment we’re living in. We’re not dealing with occasional exposure that needs to be addressed once or twice a year, but with continuous, low-level exposure - to mold toxins, chemicals, plastics, metals, and pollutants.
A few days of detox a couple times per year simply doesn’t keep up.
What works better is a set of daily habits and lifestyle choices that support toxin removal on an ongoing basis.
At its core, this approach is centered around a handful of key areas that, when supported consistently, allow the body to keep up without relying on periodic cleanses. These include reducing incoming exposure, supporting hydration and circulation, promoting movement, supporting liver function, binding toxins in the gut, and supporting elimination.
Reducing What Comes In
The first step is often the most overlooked - reducing ongoing exposure.
Supporting toxin removal isn’t just about what the body eliminates - it’s also about reducing what it has to handle in the first place.
This includes improving air quality, choosing cleaner food sources, using filtered water, and being more intentional with cleaning and personal care products.
It doesn’t have to be perfect. Small, consistent changes tend to be more sustainable and impactful over time.
Hydration: Simple but Important
Once exposure is reduced, the next step is supporting the body’s ability to move toxins efficiently—and hydration plays a central role in that process.
Hydration supports circulation, kidney function, and bowel regularity - all essential for toxin removal. It helps dilute and transport compounds so they can be processed and eliminated more effectively.
This doesn’t mean forcing large amounts of water. The goal is steady intake of clean, filtered water throughout the day - enough to support normal function without overdoing it.
Movement and Lymphatic Flow
With adequate hydration in place, movement becomes one of the most effective ways to support the transport of toxins out of tissues.
The lymphatic system plays an important role in this process, but it does not have its own pump. It relies on movement to circulate fluid and carry waste products out of tissues.
Even simple, consistent activity - like walking - can support lymphatic flow and improve toxin clearance. This doesn’t require intense exercise - moderate, regular movement is often more effective and easier to sustain.
Supporting the Liver Without Overcomplicating It
As toxins are mobilized and begin to circulate, the liver becomes central to processing them and preparing them for elimination.
To function well, it relies primarily on adequate protein, amino acids, and B vitamins. In most cases, this level of support is sufficient.
While many liver support formulas exist, they are not always necessary. When the liver is clearly under strain - often reflected by elevated liver enzymes - more targeted support can be helpful.
In those cases, R-lipoic acid has been one of the more effective options in my experience, particularly for reducing oxidative stress and supporting a return toward normal function.
Binding What the Body Mobilizes
Once processed by the liver, many toxins are released into the bile and delivered into the digestive tract, where they are meant to be eliminated through the stool.
But this process isn’t always efficient.
Without adequate binding in the gut, some of these compounds can be reabsorbed back into circulation - a process often referred to as recirculation. When that happens, the body ends up reprocessing the same toxins repeatedly, which can limit progress and, in some cases, worsen symptoms.
This is where binders come in.
Binders work within the gut to attach to toxins and help carry them out of the body, reducing the likelihood that they are reabsorbed.
While urine mycotoxin testing can sometimes help guide which binders to use, it is not a perfect test. In many cases, a broader approach that targets multiple categories of toxins is more effective than relying on a single agent.
Activated charcoal, bentonite clay, humic substances, and chlorella each bind differently, which is why combining them can be helpful. In more complex cases, medications like colesevelam can interrupt this recycling process more directly.
One important consideration is that binders can slow bowel movements, which works against elimination. If transit slows, toxins remain in the system longer and are more likely to be reabsorbed.
For that reason, supporting regular bowel movements alongside binder use is essential. In practice, I often use gentle combinations like aloe, magnesium, and triphala to promote consistent elimination without being overly aggressive.
When this piece is in place, binders tend to work more effectively and are better tolerated.
Supporting Elimination Through the Skin
In addition to elimination through the stool and kidneys, the body can also eliminate certain compounds through the skin.
Regular sauna use increases circulation and promotes sweating, allowing the body to eliminate some toxins through this pathway. Studies have identified measurable levels of heavy metals and environmental compounds in sweat, supporting its role as a complementary elimination route.
While sauna use may also support circulation and mobilization, its most established role is direct elimination through the skin.
Following sauna use with an Epsom salt bath can enhance relaxation and support recovery. While often associated with detoxification, its primary benefit appears to be nervous system support rather than direct toxin elimination.
Consistency matters more than intensity - regular sessions a few times per week tend to be more effective than short, concentrated efforts.
Bringing It All Together
When these pieces are in place - reducing incoming exposure, supporting hydration and circulation, promoting movement, supporting liver function, binding toxins in the gut, and supporting elimination—the body is better able to manage its overall burden.
This approach isn’t intense, and it’s not meant to be.
It’s steady.
And over time, it feels less like starting over every few months and more like giving the body what it needs to keep up with the world we’re living in.