Do You Need To Detox?
The detox topic has been weighing heavy on me so I wanted to get a newsletter out to provide some clarity. There has been quite a bit of misinformation around this topic.
In the earlier years of my dietitian career (10+ years ago), I was anti-detox. I would always say “Your body has it’s own detoxification system” or “This is the job of your liver”.
Not to mention, detoxes are known to be very restrictive (i.e. juice detoxes, master cleanses, etc.) without actually optimizing your detox organs: the liver, kidneys and gut.
My thoughts now? Much different. And here’s why:
More than 4 billion pounds of chemicals are released into the environment annually.
The National Institute of Health reports annually on toxicity in the human body. It's been documented that over 200 toxins have been found in nearly every man and woman in the US; the majority of which are known to be neuro-endocrine disruptors, which have damaging effects on the metabolism.
The body naturally processes toxins; however, we were never meant to handle the mass amounts of toxins we encounter today! Toxins, poor lifestyle choices, suboptimal nutrition, stress, and genetic mutations create the perfect storm for an overburdened system!
Not to mention, in a U.S. health analysis, the CDC detected glyphosate in 87% of children and 80% of adults tested. Glyphosate is the active ingredient in the pesticide Roundup that is sprayed on our crops (1.6 billion pounds annually). Why is this an issue?
Glyphosate selectively kills beneficial bacteria in the gut.
Glyphosate accumulates in the kidney, liver and colon. It’s also found in urine, blood, breast milk, hair and semen.
Glyphosate is a carcinogen causing Non-Hodgkins Lymphoma.
Glyphosate is an endocrine disruptor which can lead to a disruption in our natural hormone levels.
It’s linked to liver inflammation, chronic kidney disease, and neurological effects.
I can’t tell you the amount of people I talk to who have purchased or want to start a parasite remover protocol.
And with the current cyclospora parasite issue, our bodies can’t just dive into a parasite protocol without detox support first. If not, a parasite protocol can make you very sick (Herxheimer reaction) and/or things that are dying off will just recirculate in the body. Do not start a parasite protocol without detox support first!
These are the many reasons why detoxing is crucial to keep your health in check.
And the reason why I personally do a detox-type protocol annually.
Medicinal benefits of detoxing:
Removes toxins
Opens kidney function
Clears metals
Improves liver health
Reduces oxidation or inflammation
Flushes lymphatic system
Cleans out the gut
Other detox benefits you may not be aware of:
Reduces aldosterone (removes extracellular water/puffiness)
Glycogen repletion
Reduces glucagon & blood sugars
Increases leptin and fat metabolism
Increases hormone sensitivity
Estrogen clearance (prevent estrogen-shaped weight gain)
Metabolic amplifier
Endocrine upregulator (thyroid/sex hormones)
Electrolyte replenisher
Shrinks stomach by clearing bowels and backed up stool
The Dynamic System we address in the detox program is one that supports the body as whole, as all systems communicate with each other!
How do you accomplish all of this?
The detox program I offer called the Metabolic Reset & Repair Program. It’s a Mediterranean-based nutrition plan with additional supplement support to optimize your metabolic health, gut health, hormone health, and more.
It involves four phases: flush, feed, function and fast.
The flush phase (2-3 weeks):
Opens the liver & enhances detoxification
Flushes bad bacteria
Reduces inflammation
Balances adrenals
Balances omega ratio
Stimulates the thyroid
Alkalizes the pH Stabilize blood sugar
Boosts the metabolism
The focus is on nutrition, movement, lifestyle & supplementation:
Nutrition: nutrient dense, Mediterranean-type nutrition protocol, nutrients to support digestion, thyroid, and adrenals, hydration and electrolytes, eliminating inflammatory foods
Movement: parasympathetic movement, aerobic energy pathways, FITT plan
Lifestyle: stress management, calming down central nervous system, parasympathetic activity, relax, breathe and laugh
Supplementation: detoxification support, adrenal support, thyroid support, liver support, and digestion and gut support
What to expect during the flush phase:
Some people may experience an initial period of detox symptoms like headache, fatigue/changes in energy, and changes in digestion (usually improvements in bowel regimen).
Some may feel great immediately, while others may feel worse before they get better.
Once the liver picks up and you begin to eliminate the toxins from your system, the symptoms begin to subside!
The “other side” looks like this:
Increase in energy
Decrease in inflammation
Better sleep
Decrease in PMS symptoms
Stable mood
Whitening of eyes
Improvements in skin
Decrease in water retention/puffiness
Body composition improvements
The Feed Phase (2-4 weeks)
Shift from "cleaning" to "rebuilding" — move from Flush into Feed phase and to maintain progress on adrenals, liver, and thyroid while advancing
Primary focus: Clean up the gut (parasite removal, repair and strengthen the gut lining)
Begin feeding up to support metabolic potential
Improve glucose sensitivity and energy balance
Continue metabolic work, especially if weight loss resistant. A stronger metabolism now = a more forgiving one later.
The Function Phase (2+ months)
Part 1: Optimize insulin levels/blood glucose, sex hormones, and inflammation.
Part 2: Focus on physique enhancement, macronutrient variation (growth and cut strategies), adding stress on the body, and inducing AMPK pathways/autophagy.
The Fast Phase (continue forever)
When we consider the environment that got you to your current state in the first place, we may recognize other areas in which you could benefit from a “fast”..
Dietary fasts
Spiritual fasts
Television/electronics
Toxic relationships
Training modalities
Stress
Eliminating alcohol
Social media
Supplements
I’ve used this system not only on myself to optimize my hormones, but countless times with clients. They’ve experienced:
Improved digestion and gut health: No more bloating, constipation, loose stools, heartburn, GERD, gas, burping, IBS/IBD symptoms. Regular bowel regimen that feels healthy and satisfying.
Weight loss/body comp improvements: We work through and overcome metabolic resistance.
Better hormone balance: Hormones are communication signals in the body. If our body needs a lot of work (gut, liver, adrenals, thyroid), the hormones are not getting to the tissues/organs how they should. Your hormone status will establish a new baseline after flushing and nourishing the body.
Improved energy and vitality: Who doesn’t want more energy?! No more sluggishness, energy slumps, fatigue, or difficulty getting out of bed.
Improved skin, hair, nails: When your gut starts absorbing nutrients optimally, there are many amazing changes that happen, to include our skin (great for acne, psoriasis, eczema, etc). Having radiant, glowing skin is a plus!
Deeper sleep: Sleep quality 100% improves during this process to optimize brain and muscle recovery.
Decrease in systemic inflammation: Inflammation is the driver of chronic disease states. We check inflammatory markers in blood work before and after.
Questions?
If you have gut issues, hormonal imbalances, weight loss resistance, or just not feeling yourself, feel free to set-up a time for a free 20-minute phone consultation to see if the Metabolic Reset & Repair Program would be a good fit for you!
Katie Vaughn, MS, RDN, CSSD
Owner of Katie Vaughn Nutrition
Katie Vaughn Nutrition, 100 Allens Creek Rd, Suite 208, Rochester, NY 14618, United States