“Detoxes” and “Cleanses”
You’ve probably seen the enticing marketing ads of wellness products or programs that can supposedly “cleanse” your body of all toxins. Whether it’s a juice cleanse that’ll help you lose weight or an elimination diet that cuts out all dairy, gluten, processed foods, sugar, (and happiness), it’s likely not sustainable or effective long term and can potentially be harmful to your body.
The truth is that any product, diet, or program that promises a quick fix through an extreme measure is most likely not going to give you the lasting change you desire.
Here are some popular “cleanses/detoxes” that people fall victim to.
Juice cleanses / juice fasts
The idea: Drinking only fruit/vegetable juice for days to “flush toxins.”
Why it doesn’t work: Your liver and kidneys already detox you 24/7. Juice cleanses mostly just cut calories, protein, and fiber, which can slow metabolism and mess with blood sugar. Any “reset” feeling is temporary.
Detox teas
The idea: Special herbal teas that cleanse your system and reduce bloating.
Why it doesn’t work: Most detox teas are just laxatives or diuretics. Weight loss is water loss—not fat or toxins—and long-term use can irritate your gut.
Master Cleanse / Lemonade Diet
The idea: Lemon juice, cayenne, maple syrup, and water = deep detox.
Why it doesn’t work: It’s basically starvation with sugar water. You lose water and muscle, not toxins, and feel rough once normal eating resumes.
Colon cleanses / colon hydrotherapy
The idea: Removing “old waste” stuck in the colon.
Why it doesn’t work: There isn’t toxic waste just hanging out in your intestines. The colon is self-cleaning. These cleanses can actually disrupt gut bacteria and cause dehydration or injury.
Activated charcoal detoxes
The idea: Charcoal absorbs toxins in your body.
Why it doesn’t work: Charcoal only works in emergency poisoning situations, and only if used immediately. In everyday use, it can also absorb medications and nutrients you actually need.
Detox foot pads
The idea: Pads that pull toxins out through your feet overnight.
Why it doesn’t work: The pads turn dark because of sweat and heat, not toxins. There’s no physiological pathway for toxins to exit via the soles of your feet.
Heavy metal detox supplements
The idea: Pills or drops that remove mercury, lead, etc.
Why it doesn’t work: Real heavy-metal detox requires medical treatment. Supplements marketed for this are unregulated and often useless—or risky.
Extreme elimination detox diets
The idea: Cutting out tons of foods “temporarily” to cleanse the body.
Why it doesn’t work: Unless you have a real allergy or medical condition, your body doesn’t need food restriction to detox. These plans often increase food anxiety and rebound overeating.
“Sweat out toxins” programs (saunas, hot yoga for detox)
The idea: Toxins leave through sweat.
Why it doesn’t work: Sweat is mostly water and salt. Toxins are processed by the liver and kidneys, not sweated out in meaningful amounts.
Alkaline detoxes
The idea: Eating alkaline foods to change your body’s pH.
Why it doesn’t work: Your body tightly regulates blood pH no matter what you eat. Food can affect urine pH, not your actual internal chemistry.
Parasite cleanses (without a diagnosis)
The idea: Most people secretly have parasites causing fatigue and bloating.
Why it doesn’t work: In developed countries, parasites are uncommon without clear exposure. These cleanses are often harsh laxatives with scary marketing.
If a detox:
promises to “flush toxins”
causes rapid weight loss
relies on restriction, laxatives, or supplements
claims your body can’t detox itself
…it’s probably marketing, not medicine.
So why do people resort to cleanses and detoxes? The reasonings may vary, but most of these detoxes and cleanses promise weight loss, decreased inflammation, and an overall healthier body. Some of these products or programs may be successful short term, but what happens when you’re no longer cutting carbs or drinking juice at every meal?
Your body will resort back to its natural homeostasis. In some cases, your body might actually experience nutrient deficiencies, gastrointestinal distress, and a possible unhealthy relationship with food as a result of participating in these extreme detoxes and cleanses.
The human body already has mechanisms to help filter waste through the body via the liver, kidney, lungs, digestive tracts, lymphatic systems, and even the skin.
Above, I listed several popular “detoxes” that are largely hyped up through marketing tactics. In order to support your body’s natural detoxification systems, here are some simple and effective steps you can take:
Stay hydrated
Water helps your body get rid of waste through urination and perspiration.
The recommended daily fluid intake for an adult male is about 15.5 cups per day and 11.5 cups per day for females.
* This recommendation needs to be modified if you’re engaging in exercise or in a hot/humid environment.
Get enough sleep
The recommended hours of sleep for adults is 7-9 hours a night.
Focusing on sleep quality is just as important as the duration.
During sleep, your brain activates the glymphatic system which is a network that flushes out metabolic waste including the protein linked to Alzheimer’s disease, amyloid beta.
Proper nutrition
Eating a more whole-food based diet full of vegetables, whole grains, fruits, and lean proteins can help provide essential nutrients to the liver, kidneys, and intestines.
High fiber foods can help ensure regular waste removal through the digestive tracts.
Exercise regularly
Adults should get at least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous aerobic exercise.
Exercising increases blood circulation allowing the liver and kidneys to remove toxins more efficiently.
Exercise can help reduce fat build up around the essential organs that remove toxins from your body.
Reduce stress
When in a chronic stressful state, your body mainly uses its energy on surviving instead of eliminating toxins.
You can go on a walk, go through deep breathing techniques, or meditate to help unwind and practice relaxation.
Final Thoughts
If you’re looking to lose weight, reduce inflammation, or just get healthy, don’t buy into the detox and cleansing propaganda for a solution. You have the tools necessary to support your body’s natural detox systems by adhering to the above tips and living life in moderation.
Remember that lasting results don’t come from quick fixes, and a healthy life is attainable without extreme restriction or unsustainable behaviors.
– Coach Macy
Citations:
American Council on Exercise. (2020). The exercise professional’s guide to personal training. American Council on Exercise.
Mayo Clinic Staff. (2022, October 12). Water: How much should you drink every day? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Neu, P., Sofin, Y., & Danker-Hopfe, H. (2018). The Effect of Detoxification on Sleep: How Does Sleep Quality Change during Qualified Detoxification Treatment?. Journal of addiction, 2018, 9492453. https://doi.org/10.1155/2018/9492453