2025 Detox: A Holistic Nutritionist's Guide

With the New Year, many of us feel a natural pull to reset our bodies and minds after an indulgent holiday’s (hello late nights, alcohol, and too much sugar). Even I can raise my hand to having one too many desserts or glasses of wine, so I am all in. Let’s get our minds and bodies back on track together to promote natural waste elimination to reset!

How does the Body Detox?

Your body has an engine that works HARD to keep you healthy especially from modern day toxins (i.e. processed food, environmental pollutants, caffeine, alcohol, and stress). These exposures overwhelm your system making it more difficult for your organs (liver, kidneys, lungs, skin, and lymphatic system) to filter and remove toxic waste.

Detox benefits:

• Boosted energy and mood 😊 

• Reduced inflammation 💁‍♀️

• Improved digestion aka better chance of weight loss 😇

• Stronger immune system 🧬

• Sharper focus and mental clarity 🧠 

It’s also important to do a life audit, check-out the 2025 action board for reflection questions on what to say goodbye to and what to welcome-in.

Alright, so what does the Lymphatic System do?

The lymphatic system is a superhighway that transports lymph, a fluid containing white blood cells, throughout the body. This network removes cellular waste, toxins, and pathogens to boost your immunity.

The lymphatic system doe not have a pump like how the heart pumps blood, oxygen and nutrients to your cells. Instead, the process relies entirely on YOUR movement and external stimulation to loosen up. If you are sluggish your system is probably sluggish and you will experience fluid retention causing puffiness, fatigue, and a weakened immune system.

Therefore activating our lymphatic systems is a must for detox.

Sweet! How do I activate?

1. Dry Brush

• What to do?

  • Before you shower, brush your entire body using upward strokes toward your heart, working with the direction of the body's lymph flow.

  • Repeat this 2x per day in the morning and at night, just takes 1 - 2 minutes of your time for huge results.

• What are the benefits?

  • Promotes circulation, encourages lymph flow & beauty bonus: leaves skin soft and glowy with less cellulite!

2. Rebounder or Vibration Plate

• What to do?

  • Bounce on mini trampoline OR stand on vibration plate for just 5–10 minutes daily for low impact exercise.

• What are the benefits?

  • Naturally stimulates drainage by stimulating lymphs and removing waste.

3. Gua Sha

• What to do?

  • Apply light pressure under the eyes and along your jawline stroking toward your ears to stimulate lymph flow. Then run the tool along the lymph nodes on your neck in a downward motion.

  • Place the stone in the freezer to also help de- puff!

• What are the benefits?

  • Reduces puffiness, stimulates detoxication, and helps sculpt your face!

4. Castor Oil Pack:

• What to do?

  • Soak your pack in castor oil, apply cloth over your liver (located on the right side of abdomen under your ribcage) for 30 minutes to an hour. Use a heating pad for enhanced absorption. 

• What are the benefits?

  • Promotes circulation and stimulates draining, helping your body eliminate toxic waste

5. Hydrate (like it's your job):

• What to do?

  • Drink half your body weight in ounces of water everyday.

  • For example, I weigh 120 pounds so I should drink 60 ounces per day at a minimum.

  • An easy way to do this is buy a large 40 oz water bottle and fill it X number of times.

• What are the benefits?

  • Flush toxins from the body and boost glowy skin

6. Foam Roll

• What to do?

  • Roll thighs and calves, areas prone to fluid retention in the direction of lymph nodes.

• What are the benefits?

  • Breaks up stagnation in tissues and improves lymphatic circulation.

What about Nutrition & Lifestyle?

1) Prioritize Whole Foods:

• Load your plate with organic veggies, fruits, whole grains, nuts, seeds, legumes, and lean proteins.

• Antioxidant-rich foods (berries, leafy greens, and turmeric) help with hydration, immunity, and glowy skin.

• Cruciferous vegetables (broccoli, cauliflower), beets, lemons, and legumes are your livers BFF to promote good bowel movements!

  
  

• Milk thistle or dandelion tea are also amazing for their liver-detoxifying properties.

2) Avoid:

• Eliminate processed foods, sugars, alcohol, and caffeine – yes that even means coffee (try Matcha instead - my fav).

3) Incorporate Daily Movement

• Yoga: Poses like twists and inversions can stimulate digestion and lymphatic flow.

• Walk, Jog, or Run: A simple, way to get your blood and lymph moving.

• Strengthen Train: When muscles contract they will help stimulate lymph.

4) Sweat It Out:

• Use infrared sauna to encourage sweating and lymphatic movement.

• Hot yoga or vigorous also helps expel toxins through your skin.

5) Rest Is Your Friend:

• Sleep is when your body’s repair and detoxification are MOST active, create a mindful bedtime routine for better night’s rest.

Sample 1-Day Protocol (Steal This & Take a Screenshot):

• Morning:

  • Beverage: Start with a glass of warm lemon water and dry brushing.

  • Movement: Gua sha your face and go to the gym to lift weights, Pilates class, or on a run

  • Nutrients: Enjoy a green smoothie with spinach, cucumber, avocado, lemon, and chia seeds

• Mid-Morning:

  • Movement: 10-minute walk or bounce on a rebounder to promote drainage

  • Beverage: Sip herbal tea, like dandelion or ginger to detox

• Lunch:

  • Nutrients: Prepare or meal prep in advance a colorful salad such as kale, beets, quinoa, chickpeas, and lemon olive oil dressing, plus 1 piece of antioxidant rich fruit.

  • Movement: 30-minute walk to help your food digest and reduce glucose spike

  • Beverage: Drink at least half your body weight in water by this point

• Afternoon:

  • Beverage: Hydrate with cucumber, mint water

  • Movement: Practice 10 minutes of yoga or stretching to encourage circulation and flow

• Dinner:

  • Nutrients:  Chicken vegetable soup with turmeric, garlic, and lentils

  • Beverage: Finish daily recommended intake of water

• Evening:

  • Movement: Wind down with dry brush for a lymphatic massage, followed by shower

  • Beverage: Cup of chamomile tea, followed by early to bed

Let’s Do This!

Start small picking 1 – 2 of the recommendations above until they become second nature. On average research shows it takes 66 days to form a new habit so if you miss a day or week, just start again. The practice of detoxing the body is not just for the New Year, but is recommended as a daily lifestyle practice.

To learn more and personalize this protocol to your unique bodies needs, book a FREE consultation here. I would adore to work with you!