Clean(ish)

Your body is an amazing machine, designed to clean itself—but it could use some help along the way. Are you ready to live clean-ish?

1. We are surrounded by toxins, but our bodies can handle them with the right support.

Our environment is filled with toxins—from what we eat to the air we breathe. Despite this, Gin Stephens highlights the body's natural ability to cleanse itself. The catch? We often overburden it by exposing ourselves to more toxins than it can handle.

Daily exposure through food, household products, and even water creates a “toxic load” on our systems, affecting everything from energy levels to mental clarity. While it may seem overwhelming, awareness can help us make small changes that support our body's own detoxification systems. It's not about doing it all at once but finding manageable ways to lighten this burden.

Stephens emphasizes the importance of being "clean-ish" rather than obsessively clean. The goal is gradual change and self-compassion—mindfully reducing exposure to harmful chemicals and supporting our body's natural processes without undue stress.

Examples

• Excessive alcohol consumption strains the liver, a key detox organ.
• Products labeled "natural" or "fragrance-free" can still contain harmful chemicals.
• Artificial dyes in processed foods were linked to behavioral issues in Stephens' son.

2. Toxins enter our bodies not just through food, but also via our environment.

Beyond diet, our daily environment plays a massive role in our toxic exposure. Stephens warns about household products, personal care items, and even the air we inhale. These products often contain harmful chemicals like endocrine disruptors or carcinogens, which silently build up in our systems.

Consider the ingredients in everyday items—like phthalates in air fresheners or benzyl acetate in cleaning products. These toxins have been linked to health problems ranging from aggravating asthma to liver damage. Even regulatory terms, like "hypoallergenic," are often marketing ploys with little scientific backing.

The reality is that toxicity is cumulative. While no single exposure will harm you overnight, repeated encounters with these chemicals can significantly increase your toxic load. Yet, with informed choices and small changes, we can limit this exposure.

Examples

• Nonstick cookware often contains obesogens that disrupt hormones and promote weight gain.
• Common cosmetics can introduce carcinogens and hormone disruptors to your body.
• Simply walking in high-traffic areas increases exposure to car emissions.

3. Eating real, whole foods is better for your body than processed options.

Stephens explains that most processed foods are manufactured to appeal to taste rather than nutrition, often leading to overeating and poor health outcomes. They’re full of sugar, additives, and refined oils, all of which create problems for our bodies.

By contrast, real, whole foods provide essential nutrients without artificial ingredients. They’re easier for the body to digest and metabolize, helping maintain better energy, gut health, and weight. There's also a direct connection between processed foods and chronic illnesses like diabetes, cancer, and cardiovascular issues.

Switching to minimally processed foods—like fresh fruits, vegetables, and whole grains—can be life-changing. While it may require some effort and planning, the health benefits are profound.

Examples

• Ultra-processed diets are linked to shorter telomeres, which accelerate aging.
• Oils like soybean or canola contribute to digestive conditions like IBS.
• A fresh apple has more fiber and fewer additives than apple-flavored snacks.

4. What works for one person’s diet may not work for another.

There's no single ideal diet because every body is unique. Different people thrive on varying foods, shaped by their genetics, cultural backgrounds, and gut microbiomes. Stephens stresses the importance of finding what nourishes you personally.

Diverse diets rich in plant-based foods encourage a healthier microbiome, which plays a central role in nutrient absorption and detoxification. Eating local, seasonal, and minimally-processed foods benefits not just our personal health but also the environment.

Trial and error are important. What energizes one person might cause digestive issues in another. The key is understanding your body’s needs and maintaining variety in your meals.

Examples

• Studies on remote populations show less heart disease when eating local, unprocessed foods.
• High-carb diets suit some cultures, while others thrive on high-protein.
• Seasonal eating ensures fresher, nutrient-rich produce.

5. The body’s detox systems rely on good nutrition.

Our body has a built-in defense team: the liver, kidneys, skin, lungs, lymphatic system, and colon. Each plays a unique role in reducing toxic buildup—and can function better with proper care.

Good nutrition supports these systems. For example, cutting back on alcohol allows the liver to handle other toxins more effectively. Regular hydration aids the kidneys, while consuming fiber keeps the colon running smoothly. Meanwhile, sweating through exercise benefits both the skin and lymphatic system.

Stephens also notes that poor diets, overloaded with sugar and processed ingredients, throw this entire system off balance. Conversely, eating fruits, vegetables, herbs, and whole grains gives detox systems the boost they need.

Examples

• Sweating helps the skin eliminate metals and drug residues.
• Drinking water flushes kidneys, reducing toxin buildup.
• Fiber from leafy greens improves colon health.

6. Intermittent fasting can support detoxification and overall well-being.

Intermittent fasting isn’t just about weight loss—it encourages cellular repair through autophagy. This process removes damaged or unnecessary components within cells, helping slow aging and prevent diseases such as Parkinson’s.

The practice often involves fasting for 16 hours and limiting eating to an 8-hour window. Stephens highlights its myriad benefits, including mental clarity, brain health, and lower inflammation. After implementing fasting alongside clean-ish eating, Stephens experienced transformative health improvements herself.

It’s less about restriction and more about giving the body time to recover. Fasting also complements your natural detox systems, giving them space to focus on repair rather than digestion.

Examples

• Autophagy clears harmful brain cells linked to Alzheimer’s.
• Fasting controls insulin spikes, improving metabolic health.
• Many cultures use fasting for spiritual and physical rejuvenation.

7. Sleep is essential for the brain’s detox process.

Sleep isn’t just rest—it's when the glymphatic system, the brain's waste-clearing mechanism, kicks in. Good-quality rest strengthens memory, focus, and decision-making by removing toxic byproducts from neural activity.

However, the modern lifestyle—poor diet, blue screen exposure, and inconsistent schedules—interferes with this process. Changing a few habits, like going to bed consistently and reducing caffeine intake, can dramatically affect how refreshed you feel.

Stephens reminds us that treating sleep as sacred is one of the easiest ways to improve not only brain health but overall vitality.

Examples

• Poor sleep is linked to dementia and early aging.
• Darkness and a cool temperature improve sleep quality.
• Regular schedules help regulate circadian rhythms.

8. Walking barefoot outdoors can reduce inflammation.

One surprising detox method Stephens promotes is “earthing”—walking without shoes on natural surfaces like grass, sand, or soil. This contact with the earth allows electrons to enter the body, neutralizing harmful free radicals.

Research shows that earthing decreases inflammation, improves immune responses, and even enhances mood. It’s a simple, no-cost way to connect with nature while benefiting your body. Spending even 15 minutes barefoot daily can yield positive results.

Stephens recommends this practice for anyone seeking a gentle, accessible way to feel better and calmer.

Examples

• Studies link earthing with reduced stress hormones.
• Athletes report quicker recovery when practicing earthing.
• Walking barefoot improves neuromuscular function and balance.

9. A clean-ish lifestyle requires self-compassion and balance.

Stephens emphasizes that the goal isn’t to be perfect—it’s to make steady progress. Changing dozens of habits at once is overwhelming and unsustainable. Instead, focus on manageable steps, like replacing processed snacks with whole foods or switching to safer cleaning products.

Most importantly, let go of guilt when indulging. A single slice of cake or a less-than-clean product won’t undo everything. The “-ish” in clean-ish means embracing balance and recognizing the value of small victories.

This approach focuses on nurturing your well-being rather than scrutinizing every choice.

Examples

• Stephens keeps some indulgences, like Duke's mayonnaise, guilt-free.
• Apps like EWG's Food Scores simplify choosing safer food.
• Meal kits and stocking nutritious ingredients make clean-ish eating convenient.

Takeaways

1. Replace processed foods with natural, whole ingredients to reduce your toxic load gradually.
2. Prioritize sleep, exercise, and intermittent fasting to help your body detox naturally.
3. Approach clean living with kindness to yourself—small, consistent changes make a big difference over time.