Detox Isn’t a Drink. It’s a Daily Habit

You’ve probably heard it before — or maybe even felt it yourself.

A patient returns from vacation feeling sluggish after a week of indulgent eating, one too many drinks, and not enough sleep. They’re feeling guilty and looking for a quick way to “get back on track.”

Then comes the question: “What do you think of this detox tea I saw on Instagram?”

It’s easy to understand the appeal. Detox products promise a clean slate, quick weight loss, and a sense of control. For many, it feels like a sacrifice that will somehow undo recent choices.

In Episode 106, registered dietitian Leonila Campos broke down some of the biggest detox myths and introduced science-backed strategies that truly support the body. Inspired by that discussion, here’s a deeper look at what detox actually means and how to guide patients through it.

The Body Already Detoxes Every Day

 Despite the hype, detox isn’t something we need to activate with special products or protocols. The body already does it on a daily basis:

• The liver breaks down toxins and packages them for elimination
• The kidneys filter waste through urine
• The gut moves waste out via stool
• The skin and lymphatic system help support the body’s natural defense and elimination systems

On the other hand, restrictive detox plans can do more harm than good.

They may deprive the body of essential nutrients, impair liver function, cause gastrointestinal discomfort, and increase the risk of disordered eating behaviors.

Instead of expensive trends, let’s focus on what actually enhances the body’s natural detoxification systems.

Five Daily Habits That Support Detox

1. Nutrition: Focus on Foods Rich in Fiber and Antioxidants

• Fiber binds to waste products, including excess hormones and cholesterol, and helps move them out. Most patients need 25 to 38 grams per day, but average intake is closer to 15 grams.
• Antioxidants support liver detox enzymes and protect cells from oxidative stress

Apply in Clinic: Encourage whole foods such as berries, citrus, cruciferous vegetables, leafy greens, beans, oats, herbs, and spices

 2. Hydration

• Water helps transport waste through urine and stool
• A general guideline is half of one’s body weight in ounces of water per day, individualized to the patient

 Apply in Clinic: Suggest pairing water with morning routines or meals, or infusing with lemon or cucumber for flavor

 3. Stress Management

• Chronic stress can disrupt digestion, hormone metabolism, and sleep, all of which impact detox
• Practices such as breathwork, mindfulness, time outside, and social connection help regulate cortisol

 Apply in Clinic: Invite patients to consider a social media detox as a way to reduce external stressors and promote health-supporting habits

 4. Movement

• Physical activity improves circulation, stimulates the lymphatic system, and supports regular elimination
• Movement also helps reduce stress hormones such as cortisol

 Apply in Clinic: Emphasize consistency over intensity. Even a 20-minute walk or gentle yoga session can make a difference

 5. Sleep

• Sleep is essential for cellular repair, hormone balance, and liver detoxification
• Inadequate sleep can impair glucose regulation, increase inflammation, and reduce detox efficiency

 Apply in Clinic: Encourage patients to aim for 7 to 9 hours of quality sleep per night and establish a calming nighttime routine

The Takeaway

When a patient feels like they’ve “fallen off the bandwagon,” remind them that the weekend may have been just what they needed at the time. Instead of guilt, redirect the conversation to guide them back to small, daily habits that support their overall well-being.

The best part? Most of these strategies are free, sustainable, and form the foundation for long-term health, not just a three-day cleanse.

 Looking for more evidence-based tools?

• Listen to Episode 106 for practical strategies to reframe the meaning of detox
  • https://www.examroomnutritionpodcast.com/106-is-that-detox-safe-rethinking-detox-advice/
• For the post-party crowd, check out the blog post: What Can I Eat to Ease My Hangover?
  • https://www.examroomnutritionpodcast.com/blog/what-can-i-eat-to-ease-my-hangover/

This article was written by dietetic intern Gabriella Reingevurts. Reviewed by Colleen Sloan.