EP 73: How the Body Detoxes Naturally: 3 Everyday Habits That Support Your Detox System
“You don’t need to buy a detox.
You are the detox.”
— Dr. Daniel Kessler
Detox is one of the most talked-about topics in wellness today. But according to Dr. Daniel Kessler, the real story is much simpler.
Your body already knows how to detox.
Instead of relying on complicated detox programs or expensive regimens, the focus should be on supporting the natural systems your body already uses every day. In this episode of the Organic Living Secrets podcast from Nassau Health Foods, Steve Adams and Dr. Kessler explore how detox works in the body and what people can do daily to support it.
The conversation focuses on practical steps that everyday people can follow—especially those who may be shopping at the store, living on Amelia Island, and simply looking for ways to support their health day by day.
Dr. Kessler explains that detox does not require extreme measures. Instead, small daily habits can make a meaningful difference.
Understanding the Body’s Natural Detox System
Before discussing specific habits, Dr. Kessler begins by explaining that the body already has built-in detox systems.
Several organs play key roles in helping the body process and eliminate toxins:
- Liver
- Kidneys
- Lymphatic system
- Gut and intestinal system
- Skin
- Lungs
Each of these systems works together to process substances and remove waste from the body.
For example, the liver acts as a type of filter in the body. Dr. Kessler compares it to the filter in an air-conditioning system. When a filter becomes dirty, it must be replaced. But in the body, the liver cannot simply be swapped out.
However, the liver does have a powerful ability to regenerate and respond when it receives the right support.
The kidneys function as another filtration system. Staying hydrated—especially in warm climates like Florida—helps support the kidneys’ role in processing waste.
These systems highlight an important principle: the body already does the work of detoxifying.
The goal is to stop overwhelming those systems and support them through everyday habits.
Step 1: Detox Your Plate
The first step Dr. Kessler highlights is detoxing your plate—specifically by reducing excess sugar intake.
One of the most important detox strategies is simply avoiding substances that overload the body’s detox pathways.
Dr. Kessler explains that sugar can be particularly problematic because excessive amounts can overwhelm the liver.
Why Sugar Matters
When sugar intake becomes excessive:
- The liver becomes overloaded
- Sugar can be converted into fat
- Fat may accumulate in the liver
- Detox pathways can slow down
Dr. Kessler explains that conditions such as fatty liver can develop because sugar is converted into fat and stored in the liver.
Another issue is inflammation. Excess sugar can contribute to inflammation, which may slow detox pathways.
Hidden Sugar in Everyday Foods
Dr. Kessler notes that many food products contain hidden sugar.
In fact:
- Sugar can appear under many different names on labels
- Words ending in “ose” often indicate forms of sugar
- Processed foods frequently contain added sugars
This is why reading food labels carefully can be helpful when reducing sugar intake.
Practical Ways to Reduce Sugar
Dr. Kessler offers simple strategies that people can implement immediately:
- Replace sugary drinks with infused water
- Add lemon, cucumber, or mint for flavor
- Pay attention to food labels
- Avoid heavily processed foods
Another helpful approach is starting the day with protein and healthy fats at breakfast. According to Dr. Kessler, this can help stabilize blood sugar levels and reduce cravings later in the day.
He also explains that taste preferences can adjust over time.
It may take four to five days for taste buds to recalibrate after reducing sugar. Once this happens, many people find they no longer crave the same level of sweetness.
Step 2: Eat the Rainbow
The second step Dr. Kessler recommends is simple: eat the rainbow.
This phrase refers to eating fruits and vegetables of different colors throughout the week.
Dr. Kessler points out that the colors of the rainbow correspond to different plant nutrients.
Examples of colors mentioned include:
- Red
- Orange
- Yellow
- Green
- Blue
- Indigo
Each color group provides nutrients that support the body’s detox pathways.
A Simple Way to Think About It
Dr. Kessler suggests a practical way to apply this concept:
- Focus on different colors throughout the week
- Add several colors to salads or meals
- Make sure your kitchen includes colorful produce
For example, adding a handful of different colored vegetables to a salad can help ensure the body receives a variety of nutrients.
Why Fiber Matters
Another reason colorful plant foods are important is fiber.
Fiber helps support digestive health and plays a role in detox by helping waste leave the body.
Dr. Kessler and Steve Adams discuss how fiber can also help stabilize blood sugar overnight.
Practical Tips for Eating More Color
Dr. Kessler emphasizes that healthy eating does not have to be complicated.
Simple strategies include:
- Buying produce at local farmers markets
- Keeping frozen vegetables in the freezer
- Keeping frozen berries on hand
Frozen foods can make healthy eating easier because they are convenient and quick to prepare.
When cooking vegetables, Dr. Kessler mentions using clarified butter (ghee) as a flavorful healthy fat option.
Step 3: Let Nature Do the Rest
The third step focuses on something many people overlook: letting nature do its job.
This step includes two important lifestyle habits:
- Sleep
- Movement
Sleep and Detox
During deep sleep, the brain activates a system that helps remove waste.
Dr. Kessler describes this as a waste-clearing system in the brain that flushes toxins during sleep.
Sleep therefore plays an important role in supporting detox processes.
Supporting Better Sleep
Dr. Kessler suggests several ways to improve sleep quality:
- Follow a consistent bedtime routine
- Reduce light exposure after sunset
- Keep the bedroom cool
- Aim for six to eight hours of sleep
He also explains that the body follows natural rhythms.
For example, the liver is especially active between 1 a.m. and 3 a.m., which is why sleep during these hours may be important for detox processes.
Morning sunlight exposure can also help regulate the body’s internal clock.
Movement and the Lymphatic System
Movement is another important factor.
The lymphatic system is part of the body’s circulation system and helps move fluids and waste through the body.
Unlike blood circulation, which is driven by the heart, the lymphatic system relies heavily on movement.
Dr. Kessler mentions several ways to support lymphatic flow:
- Walking
- Gentle exercise
- Using a rebounder (small trampoline)
These activities help keep the lymphatic system moving.
What About Sweating?
During the conversation, Steve Adams asks about using a sauna as part of detox.
Dr. Kessler explains that sweating can help move toxins out of tissues so they can leave the body.
However, he also notes that sweating should be supported by strong foundations.
One of those foundations is fiber intake, which helps bind substances in the digestive system so they can be eliminated.
This reinforces the earlier message: healthy habits form the base of detox support.
The Key Message: You Are the Detox
Dr. Kessler closes the discussion with a simple reminder.
People often believe detox requires special products or complicated programs.
But in reality:
- The body already has detox systems
- These systems have existed for thousands of years
- The goal is to support them rather than overwhelm them
His message is straightforward:
“You don’t need to buy a detox. You are the detox.”
Supporting the body’s natural processes through better food choices, sleep, and movement can go a long way toward improving overall wellness.
👉 Watch the full episode here: https://youtu.be/5rw_A982Q7w
Read Series 1/4 here: https://ameliaorganic.com/ep70-living-toxin-free-without-turning-your-life-upside-down/
Read Series 2/4 here: https://ameliaorganic.com/ep71-pfas-and-microplastics-what-they-are-why-they-matter-and-simple-ways-to-reduce-exposure/
Read Series 3/4 here: https://ameliaorganic.com/ep72-mold-and-heavymetals-what-they-are-where-they-come-from/
Your local organic and wellness partner. Shop online anytime at
👉 https://ameliaorganic.com/Or visit us at:
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Transcript Evidence
The blog content above is based entirely on statements from the episode transcript, including:
– The body’s detox organs: liver, kidneys, lymphatic system, gut, skin, and lungs.
– The explanation that the body is already a detox machine and detox support begins by avoiding toxins.
– Step 1: Detox your plate by reducing sugar because excess sugar can overwhelm the liver and contribute to fat accumulation in the liver.
– Step 2: Eat the rainbow, emphasizing colorful fruits and vegetables to provide nutrients for detox pathways.
– Step 3: Let nature do the rest, focusing on sleep and movement, including the brain’s waste-clearing system during deep sleep and movement supporting lymphatic flow.
– Additional discussion points including reading food labels for hidden sugar, using infused water as an alternative to sugary drinks, frozen vegetables as a healthy option, and sweating as a way toxins can exit the body.
