“I feel gross!” How many times have you said that after a night of overindulgence? Being bad every once in a while won’t kill you, but doing it consistently is a different story. And it’s not just food and alcohol you need to be concerned with—your body is assaulted with toxic substances daily. For many people, a periodic cleanse is in order.
The best way to detox is to avoid toxins in the first place. This requires diligence in many areas of life, including what you put on your skin, what you eat, and the air you breathe. Here are a few key strategies:
- Drink and bathe in filtered water.
- Choose organic foods, cook with ceramic cookware, and store food in CorningWare or Pyrex.
- Only use skincare products that you’d be willing to eat—if you can’t pronounce an ingredient, don’t use it.
- Exercise regularly, and make sure to sweat.
If no toxins are coming in, there’s no need to take them out. But most people don’t take these precautions, so reducing toxic exposure and supporting detoxification is a good idea.
When people think of detox diets, they often assume it means a juice cleanse. I’m not a fan of juice fasts—they’re low in protein and cause major blood sugar swings. Ryan Andrews from Precision Nutrition wrote a great article on this topic, which I highly recommend reading: https://www.precisionnutrition.com/detox-cleanse-diets.
For a simple and effective cleanse that provides all the nutrients you need while keeping blood sugar stable, here’s a protocol I learned from Dr. Robert Rakowski years ago. It involves consuming two scoops of a medical food as many times as you want in a day, along with one green vegetable and a few key supplements. Add some physical detoxification methods when possible, and you’ll see excellent results in just one week.
Let’s break down each component.
Medical Food
A medical food is a powdered food that provides essential macro- and micronutrients. Different formulations can be used to control inflammation, clear excess estrogen, balance pH, control blood sugar, and remove heavy metals.
For general detoxification, we’ve used Metagenics (UltraClear, Endefen, MetaFiber) and Biotics (NutriClear, NitroGreens, Colon Plus, Bio-Detox Packs). We now use a special formula that I designed, featuring a clean, hypoallergenic blend of protein, fiber, prebiotics, and essential fatty acids.
Take two scoops of the powdered food mixed with filtered water as often as needed throughout the day (most people average four times daily). Adjust the water amount to your preferred shake consistency.
Green Vegetable
Choose one organic green vegetable per day, steam it with sea salt, and eat as much as you like throughout the day. You can consume it alongside your shakes or separately.
Dietary Supplementation
Key supplements to support detoxification include omega-3 fatty acids, enzymes, probiotics, and a multivitamin. Some individuals may require additional detoxification supplements based on their specific needs.
Physical Detoxification
Sweating is one of the best ways to eliminate toxins, so exercise, salt baths, and saunas are recommended during the cleanse. Lymphatic drainage is also crucial, making activities like rebounding, skin brushing, and massage beneficial. Coffee enemas and castor oil packs can help detoxify the liver and gallbladder—consult a healthcare professional before trying these methods.
After the Cleanse
Once the one-week detox is complete, solid meals are gradually reintroduced for breakfast, lunch, and dinner, while shakes remain as midmorning and midafternoon snacks. This is the type of plan I outline in my Body Composition Strategies webinar and in my book Lean and Mean.
Most people lose a few pounds during the cleanse as part of the detoxification process. Since fat stores toxins, losing fat releases toxins. Many people report feeling lighter, less bloated, and more energetic by the end of the week. In general, they feel much better.
Body Composition Strategies
In Body Composition Strategies, you’ll learn many of the trade secrets that experts use to get their personal training clients lean in a short period of time. The webinar covers diet, supplementation and training protocols for both men and women. Several case studies are examined. Over 40 minutes of streaming video, a 38-page slide presentation and several bonus files are included.
