Detoxifying our bodies is crucial, especially considering the countless toxins we're exposed to daily - from the food we eat to the air we breathe, and even the products we use. Here’s the good news though – the body is already equipped with its own detoxifying organs & processes. Our skin, respiratory system, intestines, liver, and kidneys together do a fabulous job of eliminating harmful substances and disease-causing pathogens.

Reducing our toxin exposure is just as important as supporting the body’s natural detox processes. While we can't always control every toxin we’re exposed to, what we CAN control, we definitely should. So “Don’tox” is simply my fun way of encouraging you to consciously avoid toxins where possible.

Many everyday items, from our food to home and personal care products, can contain harmful, toxic substances. These can have serious health implications, like contributing to anxiety, depression, weight gain, and hormone imbalances linked to various concerns including PCOS, intense PMS, challenging menopause symptoms, and even increased cancer risk.

The good news is that you have TONS of control and opportunity to “don’tox”.

Speaking of toxins, many toxic substances that we are exposed to are lipophilic, meaning they like to hang out or accumulate in adipose tissue (fat). Those who are overweight tend to hold on to more toxins, generally speaking, and as mentioned this can interfere with the body’s ability to fight off chronic and acute disease. So losing weight won’t just contribute to body and confidence goals, but it will also aid in overall detoxification which contributes to optimal immune function.

But that’s not all – there’s another side to this coin.

Most people are aware of obesity’s effect on or link to various other diseases including diabetes, cardiovascular disease, high blood pressure, high cholesterol, sleep apnea and cancer, but did you know that unhealthy excess weight can also increase your risk for acute diseases such as the common cold, flu, strep throat, pneumonia and respiratory infections?

Obesity is a complex disease that affects several processes and pathways, and much is still being uncovered about the effects of it. However, several studies link obesity and metabolic syndrome to impaired immunity and pathogen defense.

Some specific findings include:

• Sustained decreased cytokine production

• Decreased response to antigen/mitogen stimulation

• Altered monocyte and lymphocyte function

• Reduced macrophage and dendritic cell function

• Natural killer cell dysfunction

All of which, again, means increased susceptibility to illnesses as well as duration and intensity. The bottom line is that losing weight and maintaining a healthy body composition can reduce your toxic load and improve the body’s overall immunity and ability to protect itself.

If you're looking for tailored support in achieving a healthier body composition, which in turn supports your immune system, I'm here to help. Schedule a discovery call where we can discuss a plan that's just right for you. → Learn more & get started here.

A talk about improving body composition would be incomplete without mentioning lean body mass. This is especially true in a conversation about immunity, as muscle is a critical part of a healthy immune system. When most people think about lean body mass or muscle, they often get visions of Schwarzenegger-esque physiques, but, again, the benefits of muscle go much deeper than aesthetics. Muscle is the “protein reservoir” that your body and immune system draw on to heal during illness and injury. When you’re sick, your body requires even more protein – more than diet can provide. So your immune system relies on your protein reserves or your lean body mass. In short, the more skeletal muscle you have for your body to use, the stronger your immune system generally.

The problem is that by the time we hit our twenties, we begin to lose our lean body mass. This coupled with the more sedentary lifestyle we tend towards as we get older makes way for an even more rapid reduction in this vital tissue and thus a reduction in immunity. The good news, however, is that with the right actions we can build muscle at any age.

The 2 ways to stimulate muscle growth are eating high-quality protein and resistance training. Many people don’t get enough high quality protein and the recommendations for daily intake are often conflicting or at best geared more towards maintaining lean mass than they are for optimizing it. As a general rule of thumb and starting point, shoot for consuming a minimum of 1 gram of protein per pound of lean body mass.

Starting with a clean, nutrient-rich diet is the cornerstone of supporting your immune system. When your diet is packed with a variety of whole foods - think fresh whole fruits, vegetables, lean proteins, and healthy fats - you're providing your body with the essential macronutrients and micronutrients (vitamins, minerals, and antioxidants) it needs to function optimally.

During cold and flu season or when your immune system needs a little extra support, increase your intake of powerful aromatics like garlic, ginger and red onion (a great source of quercetin!). This way of eating not only fuels your body but also supports the intricate workings of your immune system.

However, even with the best dietary intentions, there may be gaps in your nutrition or increased demand for specific nutrients when the body is exposed to certain pathogens. This is where wise supplementation comes into play. Supplements can help fill those nutritional gaps, ensuring your immune system gets all the support it needs. But remember, supplements are just that - a supplement to, not a replacement for, a healthy diet.

When considering supplements, it's important to choose wisely. Opt for high-quality products and those that are backed by scientific research. It's also crucial to tailor your supplement regimen to your specific health needs and goals. This personalized approach ensures that you're not just taking supplements, but taking the right ones for you.