How much fiber you need 🤷♀️
Nutritional guidelines for Americans recommend getting 14 grams of fiber for every 1000 calories in the diet.
💥 So we’re talking 25-30 grams of fiber per day for most adults.
Here are some foods to help you get there!
✔️1 cup raspberries (8g)
✔️ 1 cup broccoli (5g)
✔️ 2 carrots (3g)
✔️ 1 cup quinoa (5g)
✔️ 1 cup black beans (15g)
✔️ 1 ounce chia seeds (10g)
Think fruits, veggies, nuts, seeds, legumes, and whole grains.
You can do this 🙌
This could be why 👇
Caffeine is metabolized in the liver, but not everyone metabolizes it at the same speed.
This depends largely on the activity of a certain enzyme (called CYP1A2).
Depending on the activity of this enzyme, you could be a slow metabolizer or a fast metabolizer of caffeine.
Slow metabolizers feel the effects of caffeine more intensely—with jitters, nervousness, restlessness, racing heart, or trouble sleeping.
Fast metabolizers don’t.
🧬 This is based on genetics!
The best thing to do is to know your limits and not buy into the caffeine culture if it doesn’t work for you ☕
🥁🥁🥁 Ready for it??
The most overlooked nutrient that is essential for healthy detoxification is…
PROTEIN 💥
Amino acids from protein are needed for phase 2 detoxification in the liver, which is the phase where toxic compounds from phase 1 are conjugated for elimination.
Yep—conjugated 🤓
But you can get the full benefits of protein without ever knowing what that word means.
Amino acids are also the building blocks of glutathione—the body’s master antioxidant and detoxifier.
So what?
So without enough protein, liver detoxification cannot work at full capacity, and toxic compounds can build up in the body.
So next time you think about loading up on greens or garlic or lemon water…don’t forget to also grab a source of protein.
🫁 Why we say “take a cleansing breath” ➡️
It’s not just cleansing for the mind but actually detoxifying for the body to breathe deeply.
With every deep breath, oxygen floods our cells and tissues—allowing them to function at a more optimal level and to process and metabolize waste better.
Our lungs are one of our main organs of detoxification, along with the liver, gut, kidneys, lymphatics, and skin.
So consider this your reminder…
To take a deep breath.
👀 Did you know…
That your skin is the largest detoxification organ in your body!
Even though sweat is almost entirely water, studies have found that some toxins—including heavy metals and bisphenol A (BPA)—are excreted in sweat.
Here are 3 simple ways to support detoxification through the skin:
1️⃣ Sauna
2️⃣ Exercise
3️⃣ Dry Skin Brushing
The first 2 help you sweat, while the last unclogs pores and sloughs off dead skin cells.
Isn’t it fun how all the body systems actually work together?
Kuan WH, Chen YL, Liu CL. Excretion of Ni, Pb, Cu, As, and Hg in Sweat under Two Sweating Conditions. Int J Environ Res Public Health. 2022;19(7):4323. [link]
Genuis SJ, Beesoon S, Birkholz D, Lobo RA. Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health. 2012. [link]