DETOXIFICATION IS THE KEY TO HEALING AND true HEALTH
Your body has the amazing ability to heal and regenerate itself. Every second of every day, your cells are working hard to keep you alive. They even destroy abnormal cells that could have turned into cancer.
What influences the process of dis-ease comes from what we absorb, what we eat, what we breathe, how much we move, and most of all, what we think. The truth is, toxins and stressors are everywhere: in our food and water, in the air we breathe, the cars we drive, the products we use, and even the thoughts we hold on to.
Thankfully, your body has a natural detox system that constantly clears out toxic waste on a cellular level. But when these systems slow down or get overloaded, the body begins to reabsorb waste and that’s when dis-ease starts to take root. If you drink alcohol or eat processed foods, even occasionally, your kidneys, liver, and especially your lymphatic system (the body’s sewer system) may need extra support to filter out acidic, inorganic waste and bring your body back into balance.
Human cells
your cells and the lymphatic system
Our bodies are made up of trillions of cells and two major fluids: the blood and the lymph. When we eat, we eliminate waste through the colon, but we forget that our trillions of cells also eat and eliminate waste as well. Blood makes up only about one-quarter of the body’s fluids, while the lymphatic system makes up the other three-quarters.
The lymphatic system is huge! It’s our body’s sewer and a big part of our immune system. Even the blood dumps what it doesn’t want into the lymph. This fluid is lipid-based and mucousy, lining the mouth, sinuses, gut, and lungs. The hundreds of lymph nodes throughout the body act like little septic tanks, full of immune cells that handle damaged cells and bacteria.
And what’s the role of bacteria? To break down sewage. But what happens if the septic tank gets too full or stops working? Waste reabsorbs back into the body, and that’s when dis-ease starts to develop.
SIGNS YOU NEED TO DETOX
Your body often gives you signals when it’s overloaded with toxins and in need of extra support. Some common signs include:
Digestive Issues
Constipation or diarrhea
Bloating
Excess gas
Food cravings
Poor digestion or slow metabolism
Skin + Body Symptoms
Acne or other skin problems
White coating on the tongue
Body odor
Dark circles under the eyes
Puffy face or swelling in the body
Brittle hair and nails
Thinning or dull hair
Energy + Pain
Headaches
Fatigue or low energy
Pain or inflammation in the body
Stiff or achy joints
Mood + Mind
Mood swings or irritability
Anxiety or feelings of unease
Brain fog or difficulty concentrating
Trouble sleeping or restless sleep
Immune + Sensitivities
Frequent colds or low immunity
Allergies or chronic sinus congestion
Sensitivity to smells, chemicals, or certain foods
Hormonal imbalances (PMS, irregular cycles, low libido)
Sugar, caffeine, or alcohol dependency
HOW TO DETOX
Detoxifying your body comes with countless benefits. Not only will you begin to feel better, but your hardworking organs will also function with greater ease. Over time, you may notice reduced inflammation, improved digestion, clearer skin, more energy, and a healthier, more balanced weight.
Detoxing is not just about physical health, it also supports your mental clarity, emotional balance, and overall sense of well-being.
Below are my tips to help you safely and naturally detoxify your body without restriction or harsh cleanses. Remember: true healing doesn’t come from a quick 7 day “detox” program. It comes from building a sustainable, healthy lifestyle and practicing it consistently over time.
GET MORE REST
That’s right! Rest is one of the most powerful forms of healing. When you sleep, your body enters a deep regenerative state where it can repair organs and tissues on a cellular level. In many ways, rest is similar to fasting, since you’re not consuming food and your body can redirect its energy toward healing and restoration. This is why whenever you fast, you should also prioritize rest and relaxation.
If you want to jumpstart a detox, start by getting more sleep. It’s truly that simple. Healthy adults need between 7 to 9 hours of quality sleep each night, with even more required when the body is fighting illness. Teens need about 9 to 9.5 hours, and babies as much as 14 to 17 hours daily. Personally, I aim for at least 8-9 hours of horizontal rest time each night to feel my best. Women often need more sleep than men, especially during certain phases of their cycle when the body requires extra rest and recovery.
The truth is, most of us don’t get nearly enough sleep, and the lack of it has a profound negative impact on our health. By making rest a priority, you give your body the chance to heal, recharge, and thrive. Over time, you’ll not only see the difference, but you’ll truly feel it as well.
DRINK MORE WATER
Water is crucial for the health of your body including all of your main organs and eliminative channels which are responsible for the body’s natural detoxification process. We need water to help transport nutrients and oxygen to our trillions of cells. Water helps us to absorb nutrients and convert food into energy, regulates our body temperature, energizes our muscles, lubricates joints, and helps us remove wastes from the body. Shockingly, 75% of Americans are chronically dehydrated and it is one of the most common and preventable medical condition in the world.
Dehydration affects millions in the United States, yet for something so common, most of us are unaware of its many dangers. The overall rule of thumb is to drink 8-10 glasses (8 ounces) of water but I personally drink no less than 3 liters (101 ounces total) of water each day. Check the color of your urine to see if you are hydrated. For optimal detoxification benefits, be sure to drink water on an empty stomach first thing when you wake up, 15 minutes before each meal or at least 45 minutes after a meal. Dehydration can cause fatigue, physical problems, like foggy memory, irritability, anxiety, decreased cognitive function, and can put you at an increased risk for kidney stones. When you are hydrated, your organs work properly, your metabolism is boosted, your skin is hydrated, and you have good energy levels. Throughout the day, check to see if you are properly hydrated. The only time your urine should be darker is first thing in the morning. If your urine is dark throughout the day, you may be dehydrated so it’s time to drink up!
How to choose the right type of water?
Your options for water include tap water, filtered water (carbon filters), reverse osmosis, spring water, or distilled water. Alkaline and/or kangen water machines are expensive and completely unnecessary for consumption or detoxification especially since they change the chemical structure of the water. Tap water is extremely dangerous since it is treated with disinfectant chemicals like chlorine & chloramine to reduce microorganisms like bacteria and viruses. Tap water also contains lead, chromium 6, and of course, fluoride to help prevent tooth decay when in turn it creates far more health issues than benefits. I do not recommend drinking tap water without using a proper filter.
I drink reverse osmosis water that I fill up at my favorite water store or health food store in my 3 gallon glass container or carboy. I also purchase spring water in glass. It’s important to not use plastic BPA bottles which may leech toxins into the water. Always look on the bottom of your reusable water container. Even if it doesn’t contain BPA, the higher the number it has, the higher the risk of certain plastic parts leeching into your water. The lower the number, the less of the risk. 99% of the time, I drink out of glass to avoid any issues.
EAT More fruit
Some of the best foods to detoxify and regenerate your body are fruits! Melons, citrus and berries are some of the most powerful detoxifying foods that you can eat. Incorporate these fruits into your diet everyday or better yet, swap out your usual breakfast for an all fruit breakfast. It’s the easiest food for our bodies to digest and eliminate with the least amount of metabolic residue left over. It has everything our bodies need: water, sugar, fiber, and even contains protein. Fruit is the only food that grows highest in the sky, has the highest vibration and electricity, is the most nutritionally dense, fastest to digest, fuels trillions of our cells, fights against disease, heals the body and tastes the sweetest. Humans are the most biologically advanced species on Earth. Similarly fruit is the most advanced part of a plant. Fruit, in its strict botanical sense, is the fleshy and ripened ovary of a plant, enclosing the seeds. We’re told by so many that fruit high in sugar so we should limit our intake, however fruit doesn’t really contain any sugar, at least not our conception of it. Man made sugar is not the same as god made sugar we find in nature. One promotes cancer and death, the other, health and vitality. Choose the one that’s sweet and it will only improve your health and your mood.
eat anti-inflammatory alkaline foods
We live in a chemical world, and when it comes to the body, there are two sides to chemistry: acid and alkaline. Acidic environments can break down and damage cells, while alkaline environments help bring oxygen to the cells and support their repair and regeneration.
Similarly, the foods we eat can be categorized as acid-forming or alkaline-forming. Most fruits, berries, melons, and vegetables are alkaline-forming, supporting your body’s natural healing processes. On the other hand, grains, beans, meats, and processed dairy products are typically acid/ash-forming.
By reducing or limiting acid-forming foods and emphasizing more alkaline-forming foods in your diet, you may notice increased energy, improved digestion, and an overall sense of well-being.
choose organic
If you wouldn’t spray chemicals into your own mouth, why consume foods that have been treated with them? While organic isn’t perfect, it is far safer and healthier than conventional or genetically modified produce.
If your goal is to detoxify your body, it’s essential to reduce the toxic burden you place on it repeatedly. One of the easiest ways to do this is by choosing organic options, especially for the foods that carry the highest pesticide residues.
Below is a list of the 15 foods most likely to contain pesticides, which you should always purchase organic whenever possible:
Strawberries
Spinach & Leafy Greens
Nectarines
Apple
Peaches
Celery
Cucumbers
Grapes
Pears
Cherries
Tomatoes
Sweet bell peppers
Potatoes
Below are the foods with the least amount of pesticide residue so you don’t always need to purchase these organic:
Sweet corn (non-GMO)
Avocados
Pineapples
Cabbage
Onions
Frozen sweet peas
Papayas
Asparagus
Mangoes
Eggplant
Sweet Potato
Honeydew/Cantaloupe
Kiwifruit
Cauliflower
Grapefruit
DRINK LEMON WATER
When Life Gives You Lemons… Make Lemon Water!
Starting your morning with lemon water is one of the simplest and healthiest habits you can adopt. The citric acid in lemon juice supports detoxification by stimulating your digestive system and encouraging the liver to produce bile. More bile helps food move smoothly through the gastrointestinal tract, improving digestion and nutrient absorption.
Lemon juice also helps alkalize the body, supporting your immune system and overall vitality. To make lemon water, juice 2–3 lemons (organic if possible) into a glass of warm, purified water.
Just a quarter cup of lemon juice provides:
31% of the recommended daily intake of vitamin C
3% of folate
2% of potassium
A whole raw lemon contains 139% of your daily vitamin C making it a powerhouse addition to your morning routine.
consume GINGEr AND TURMERIC ROOT
Ginger and turmeric are rhizomes, root stalks that are two of the most potent culinary and medicinal roots in the world. When consumed together, they enhance your body’s natural anti-inflammatory response, which can help reduce pain, support joint health, and promote overall wellness.
I personally enjoy a morning juice tonic made with lemon, ginger, and turmeric. This simple daily ritual not only supports healthy digestion but also contributes to clear, glowing skin and sustained energy throughout the day.
Incorporating these roots into your diet whether in juices, teas, smoothies, or cooking provides a natural way to support inflammation balance, boost immunity, and nourish your body from the inside out.
INCORPORATE WILDCRAFTED HERBS
Stinging Nettle
“And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed: to you it shall be for food.”
Herbs have been used for ages to help humans and even animals for the treatment of disease as well as nutrition. Dr. Morse refers to them as “God’s herbs” because they were created to aid in everything from bone growth to nerve regeneration.
Unlike chemical medications, which often suppress symptoms and can hold toxins in the body, herbs work to pull out toxins while simultaneously strengthening the cells. The restorative properties of herbs help to enhance, cleanse, and nourish cells and tissues.
Herbs also support healthy blood and lymphatic flow, increasing the delivery of nutrients to cells and assisting the body in eliminating waste. Many medicinal herbs are readily available, growing right outside your door or in your own garden, making it easy to incorporate their healing benefits into your daily life.
Lemon Balm
The best herbs to use for detoxification include: Mint, Rosemary, Dandelion, Parsley, Coriander, Cayenne Pepper, Stinging Nettle, Red Clover, Burdock, Milk Thistle, Chaparral Herb, Plantain Leaf, Cleaver's Herb, Echinacea Root, Red Root, White Oak Bark, Prickly Ash Bark, Burdock Root, Graviola Fruit, Pau D'Arco Bark, Fenugreek Seed, Blood Root, Juniper Berry, Vervain Leaf, Culver's Root, Sweet Violet Leaf, Chickweed Herb, Bayberry Root, Sheep Sorrel, Rhodiola Root, Chaste Tree Berry, Saw Palmetto Berry, Eleuthero Root, and Ho Shou Wu Root… just to name a few!
“Let your food be your medicine and your medicine your food.”
Herbs are more than just flavoring or medicine, they are nourishing food. They contain proteins (amino acids), carbohydrates (starches and sugars), and healthy fats. They also provide fiber (cellulose), which is essential for maintaining a healthy intestinal tract and supporting overall digestive health.
Below are some of the herbal companies I personally use, trust, and recommend to my clients and family members.
Always consult an herbalist or professional before you start taking herbs. If you are interested in a personalized herbal protocol, contact me for a holistic nutrition session so we can find the right herbal protocol to use for you.
stretch your body
Many of us get stuck in a sedentary lifestyle, spending hours sitting in our cars, at our desks, or on the couch for entertainment. Breaking this cycle is essential for your health.
Before long flights, I always make it a point to stretch as much as possible before boarding. Limiting your sitting time to less than three hours a day can increase life expectancy by an average of 0.2 years - or more than two months. That’s something to stand up for! Look into standing desks or make it a priority to get up every two to three hours and stretch whenever you are working. If you have to sit down for 8-9 hours a day for your job, sign up for a yoga class before or after work. It will work wonders on your spine and the flexibility of your body.
move your body
The largest system in our body is the great lymphatic system. Be sure to get this moving through movement and sweat. Move your body for at least 30-45 minutes each day. If you can break a sweat, even better! Go barefoot and ground yourself with the earth. Hike up a mountain. Walk on the beach. Swim in the ocean. Visit waterfalls and surround yourself with negative ions. This increases your serotonin levels. Don’t believe me? Try it out. Annals of Internal Medicine found that the risk of poor health "is more pronounced at lower levels of physical activity than at higher levels." Those who engage in regular physical activity but still spend a large proportion of their day in sedentary activity were found, on average, to be 30% less likely to die of any cause in a given period than were those who get little to no exercise. But even those who punctuate a long day of sitting with a vigorous workout were estimated to be 16% more likely to die of any cause in a given time than were those who do not sit for long.
remove stress from your life
One of the biggest sources of stress we create is worrying about what other people think. Keeping up with the Joneses is often a wasted effort. Who are the Joneses anyway, and why let them dictate your life? Both physical and emotional stress can have a negative impact on your health, so it’s important to find ways to reduce it. Here are some practical tips to help you detoxify not just your body, but your mind and emotions as well:
Follow steps to support natural detoxification in your body.
Reduce or eliminate caffeine and alcohol.
Let go of caring what others think. Focus on your own path.
Meditate daily, even for just 5 to 10 minutes.
Practice deep breathing techniques to calm the nervous system.
Journal your thoughts or engage in a creative project.
Nurture yourself: take a walk, enjoy a massage, or listen to your favorite music.
Manage your time so you can prioritize activities that bring joy instead of stress.
Ask for help when you need it and communicate your needs clearly.
Spend more time with people who love and support you.
Laugh! Watch a funny movie or enjoy something that makes you smile, as laughter helps release stress naturally.
By incorporating these practices, you create space for calm, balance, and emotional resilience, which supports both your physical and mental well-being.
meditation & breathwork
Breathe in, breathe out. We take about 23,040 breaths each day, often without thinking about them. Choosing to focus on a few breaths in a more conscious and controlled way can bring you back to the present moment. Follow the breathing simulation below to reconnect with your body and mind.
Deep, mindful breathing naturally relaxes the body and promotes a state of calm. It not only oxygenates your cells but also acts as a natural pain reliever, improves blood circulation, aids digestion, boosts energy, enhances posture, and reduces inflammation.
Most importantly, deep breathing stimulates the lymphatic system, supporting the body’s natural ability to detoxify and cleanse.
colonics & enemas
If you are not moving your bowels consistently, it’s important to ask: where is the waste going? Our bodies work hard every day, and regular elimination is essential for overall health. Ideally, bowel movements should happen daily, or even after each meal.
If you are having trouble, focus on foods high in water and fiber. Even with a healthy, plant-based, high-fiber diet, some people may still need additional support. In these cases, herbs, colonics (hydrotherapy), or enemas can provide temporary relief.
Speaking from personal experience, I struggled with chronic constipation before adopting a vegan diet. Hydrotherapy was a lifesaver until I adjusted my diet to meet my body’s needs. These tools can be incredibly helpful in emergency situations, and ideally, they would be available in hospitals and urgent care facilities, given how many people experience bowel irregularity.
It’s important to note that these methods should not be used regularly, as overuse can disrupt the gut microbiome. However, when you need a little extra support, they are safe and effective tools to help restore balance.
After a colonic or enema, it is important to replenish your gut with healthy bacteria. Incorporate probiotic-rich foods such as coconut kefir, sauerkraut, or consider taking a high-quality probiotic supplement temporarily to restore a healthy balance in your gut.
Many people struggle with an overgrowth of harmful bacteria, including fermentation issues or Candida. The first steps in addressing gut health are to remove acidic or irritating foods, replace them with easily digestible, healing, alkaline foods, repair the intestinal lining, and reintroduce beneficial bacteria through a combination of nutrient-rich foods and a healthy lifestyle.
Taking these steps helps restore balance, supports digestion, and strengthens overall wellness.
DRY BRUSHING
Dry brushing is a simple yet powerful practice that stimulates your blood vessels, supports your organs, and most importantly, activates your lymphatic system. The lymphatic system is your body’s natural “sewer system,” responsible for removing toxins and maintaining immune function. When lymph flow becomes sluggish, waste can accumulate, contributing to imbalances and dis-ease.
Regular dry brushing not only smooths and softens your skin, but it also boosts circulation, helping you look and feel more energized and vibrant. By increasing blood flow and lymph movement, dry brushing supports detoxification, promotes healthy cellular function, and even enhances overall vitality.
For best results, brush in upward strokes toward the heart, starting from your feet and hands and moving toward the torso. Consistency is key. Making dry brushing a part of your routine can help you maintain healthy skin, a revitalized body, and a balanced lymphatic system.
REBOUND
Playtime is essential at any age! Jumping up and for an extended period of time is not only fun but can also stimulate your lymphatic system. Be careful though. You want to be sure your main elminatative channels are open including getting your kidneys to filter before you do any long, intense rebounding exercises. A couple of minutes per day is all you need to shake up things and get your system moving. Be sure to smile when you jump too :)
EPSOM SALT BATHS
Who doesn’t like to soak in a warm bath of Epsom salts and essential oils? By including Epsom salts in a bath, you can help to reduce inflammation all throughout your body. The anti-inflammatory properties of salt baths have also shown to have positive effects on people suffering from metabolic diseases including type 2 diabetes. Below are even more benefits to an Epsom salt bath:
Relieve pain
Soothe irritated skin
Improve your quality of sleep
Relieve cold & flu like symptoms
Reduce your blood pressure
Burn calories through sweat
cold therapy
Have you ever heard of “The Iceman”? Wim Hof has put a number of extraordinary achievements to his name, including 21 Guinness World Records. Extensive training enables him to control his breathing, heart rate, and blood circulation and to withstand extreme temperatures. Listed below are some of his most memorable achievements.
Running a half marathon above the Arctic Circle, barefoot only wearing shorts
Swimming underneath ice for 66 meters
Hanging on one finger at an altitude of 2,000 meters
Climbing the highest mountains in the world while wearing shorts
Running a full marathon in the Namib Desert without drinking
Standing in a container while covered in ice cubes for extended periods of time
Over time, we as humans have developed a different attitude towards nature and we've forgotten about our inner power. This is the ability of our body to adapt to extreme temperature and survive within our natural environment. The Wim Hof Method is based on this principle. Because we wear clothes and artificially control the temperatures at home and at work, we've greatly reduced the natural stimulation of our bodies, atrophying the age-old mechanisms related to our survival and basic function. Because these deeper physiological layers are no longer triggered, our bodies are no longer in touch with this inner power. The inner power is a powerful force that can be reawakened by stimulating these physiological processes through the Wim Hof Method.
sauna/steam rooms
Sweat it out! Heat therapy has been around for thousands of years and can really help kick start your internal detoxification systems. Since our skin is our largest organ, it is essential that we sweat almost daily to release toxic build up within our lymphatic system. Below are a few benefits to saunas. Both dry and infrared can help with detoxification:
Stress reliever
Endorphin booster
Pain reducer
Decreased risk for high blood pressure and heart disease (as long as you don’t over do it)
Softer, smoother, clearer skin
Improved sleep
Decrease in muscle soreness
AFFIRMATIONS
Our spoken word is very powerful and when we affirm something, we cast a spell. Lets talk more about what we want instead of what we fear or what we don’t want. Use the following affirmations to inspire health and healing on a mental and emotional level.
A healthy body and life is my divine right.
I have full control over the health of my body and my entire life.
I give myself full permission to heal.
I now release the pattern responsible for creating my illness.
I am willing to forgive myself and others.
I let go of any perceived pain that I have.
I am willing to see things differently.
I let go of the need to always be right.
I accept the lesson that my pain is offering me.
Out of this situation, only good will come.
i love and approve of myself
www.healingharmonypc.com
Affirmative statements that go beyond your current reality into a hopeful future help to manifest a happy and prosperous life similar to planting seeds in fertile soil. It is always important to say affirmations in present tense such as I am or I have then express gratitude and praise for receiving. God/Universe takes your thoughts and words literally to give you exactly what you ask for. This is another reason to always keep a happy and positive mental atmosphere.
The thoughts you think in the words you speak create your entire life. If you are not happy with the outcomes in your life, then simply change your thoughts. What is appending outside of our life is a mirror of our own inner belief system and thinking. Affirmations help you create miracles in your life so be patient with them and most importantly, have fun! First state the affirmation whether silently to yourself or out loud. Bonus points if you say these looking in the mirror!
water fasting
I saved water fasting as the last step because it should always be used as the last resort when detoxifying the body. Someone who is eating a standard American junk food type diet may not benefit jumping right into water fasting as this may shock the body and/or create a serious imbalance. Focus on changing your diet and lifestyle first before attempting fasting or any kind. Not all bodies are healthy enough to fast so it is not a modality to recommend to everyone. A short 24-72 hour fast would be ideal to start out if your health professional clears you to fast. A long extended water fast (anything over 3 days), should be done under the supervision of a professional, in my opinion.
a final word
Detoxification is an art. It will always differ for each person based on their current lifestyle and health histories. We all have different sets of goals, priorities, lifestyles, and thought patterns which means we will all achieve different results. My best advice with starting the detoxification process is to always keep it simple. There is no need to jump into extreme protocols in the hopes of rushing the process. You must take your time with it. Follow the pyramid of detoxification below and do not skip any steps. Fasting is not the goal but at the top of the list because the other modalities are recommended first.
When it comes to true health and lasting healing, there are no quick fixes. Consistent effort, day in and day out, is what creates real, long-term results.
If you are interested in a personalized protocol tailored to your needs, reach out to schedule a coaching session. I have experienced firsthand how consistent, intentional practices can restore health and vitality, and I am here to guide you on your journey.
