Detox in a Toxic World, Part 2: Reducing Exposures at Home and the Home as a Health Ecosystem

Jun 1

Listen to the companion podcast episode on The Trip Lab: #31 – Detox in a Toxic World, Part 2: Reducing Exposures at Home and the Home as a Health Ecosystem

Welcome back to Detox in a Toxic World, a 5-part series exploring environmental toxins, how they affect the body, and what we can realistically do to lower our overall burden in modern life.

In Part 1, we laid the foundation for the series by looking at the major categories of environmental toxins, the main ways they affect human biology, and why some people seem much more vulnerable to these exposures than others. Check it out here or listen to the podcast here.

In this second part, we shift from understanding the problem to doing something about it. This guide is focused on reducing exposures to toxins, starting in the place where many of us have the most control: the home. The goal is not perfection, and it is not to create fear. It is simply to lower the overall exposure load where we can, with practical changes that add up over time. This guide will be a more or less comprehensive check-list of things you can do. Check out the companion podcast episode for more details and explanations.

A helpful concept to keep in mind throughout this guide is total toxic burden. Most people are not dealing with one dramatic exposure. They are dealing with many smaller exposures that build over time, shaped by their environment, habits, biology, and resilience. That is why small, thoughtful changes matter. We do not have to do everything. We just want to lower the load where we can.

Low Cost / Initial First Steps

Lowering your exposure load does not have to start with expensive upgrades or a full home overhaul. In many cases, some of the most helpful first steps are also the simplest.

Take your shoes off before entering the house (to reduce tracking in dirt, pesticides, heavy metals, and other outdoor contaminants)
Avoid microwaving food in plastic containers (instead, transfer food to glass or ceramic before reheating)
Avoid putting plastic food containers in the dishwasher (instead, wash by hand)
Get rid of air fresheners, fragranced plug-ins or artificially fragranced candles
If using candles, choose simpler options such as beeswax or soy without synthetic fragrance
Use incense sparingly, since it can contribute to indoor particulate pollution.
Do not smoke inside the home
Let tap water run for 1–2 minutes before using it for drinking or cooking if the water has been sitting in the pipes
Open windows when outdoor air quality is good to improve ventilation and reduce indoor buildup of pollutants
Dust and vacuum regularly, especially if you have children or pets, since dust can collect chemical residues and particles indoors
Avoid receipts, or wash your hands after handling receipts (high source of bisphenol exposure)
Drink more water to support the body’s natural elimination pathways (more on this in part 3)
Sweat regularly through exercise, steam, or sauna if appropriate for you (more on this in part 3)

Kitchen & Pantry

The kitchen is one of the highest-yield places to focus because it touches so many daily exposures at once: food storage, cookware, utensils, packaging, and the foods you eat most often.

Next Level Swaps

Swap plastic food containers for glass, ceramic, or silicone
If food comes home in plastic packaging, remove it from the plastic once you get home
Use cloth produce bags at the grocery store to reduce one more layer of plastic exposure
Avoid nonstick pans (contain PFAs, “forever chemicals”), especially if they are old, scratched, or chipping. Instead, choose safer cookware swaps like stainless steel, cast iron, or high-quality ceramic
Replace black plastic or older synthetic cooking utensils with wood, bamboo, silicone, or stainless steel
Replace plastic cutting boards with wood
Ditch the plastic coffee pods (use a french press, or non-plastic coffee maker)
If you have an espresso machine like Breville, remove the plastic insert from the filter (watch this video to see how)
Ditch the tea bags and switch to loose leaf tea with a french press
Consider storing grains, nuts, flours, and coffee beans in the fridge or freezer if you buy in bulk or keep them for a long time (to reduce the chance of mold and mycotoxin buildup)

Food Choices & Understanding ‘Organic’

Think about “organic” as lower-pesticide and more tightly regulated (but unfortunately not pesticide-free)
Prioritize buying organic for produce on the EWG’s Dirty Dozen list (the produce with the highest amount of pesticide residues)
The EWG’s Clean Fifteen list are safer to buy conventional (non-organic) because they have the lowest pesticide residues
Prioritize organic when you can or eggs, dairy, and meat, since pesticides and other persistent chemicals can accumulate up the food chain
Choose leaner cuts of meat when possible, since some persistent chemicals can accumulate more in fat
Choose grass-fed or pasture-raised meat when possible for a potentially better fatty acid profile and lower overall burden, depending on the source
Choose wild-caught fish when possible and be thoughtful about sourcing.
Prefer smaller fish lower on the food chain when possible, since they tend to have lower mercury burdens
Be more cautious with shellfish, especially farmed shellfish or shellfish from questionable waters

Brand Recommendations

*None of these product recommendations are sponsored, and I am not affiliated with any of these brands. You can also use the EWG databases as a helpful tool to look up products, review ingredients, and find other lower-tox options that may work better for your preferences and budget.

Stasher (silicone reusable bags)
Bee’sWrap (reusable wrap for food)
Beast Mighty Stainless Steel Blender
Mountain Rose Herbs (loose leaf tea)
Cafe Du Chateau Stainless Steel French Press

Air Quality

Air inside the home can carry particulate matter and VOCs. Particulate matter refers to tiny particles in the air, like dust, smoke, soot, and other microscopic debris that can be inhaled into the lungs. VOCs, or volatile organic compounds, are chemicals that easily evaporate into the air from products like fragrances, cleaning supplies, paints, building materials, and household items. Moisture issues matter here too, because mold and mildew can also affect indoor air quality and add to respiratory and inflammatory burden over time.

Use your kitchen exhaust fan when cooking, especially when frying, searing, or cooking with gas
Avoid artificial air fresheners and fragranced plug-ins
Reduce or avoid heavily fragranced candles, especially those made with synthetic fragrance
Use incense sparingly, since it can add significant indoor particulate pollution
Do not smoke inside the home
Open windows when outdoor air quality is good to increase ventilation and lower the buildup of indoor pollutants
Dust and vacuum regularly to reduce chemical residues and particles that collect indoors
Consider a true HEPA air purifier, especially for the bedroom or the room where you spend the most time (brand recs: IQAir, Blueair and AirDoctor)
If VOC reduction is part of your goal, look for a purifier that also includes activated carbon, since HEPA filters are best for particles, not gases
Replace HVAC filters every 1 to 3 months depending on use and season
If your HVAC system can handle it, use a MERV-13 or higher filter to help reduce indoor particle burden
Check for mold and mildew regularly, especially in bathrooms, basements, kitchens, laundry rooms, around windows, under sinks, and anywhere there has been a leak or water damage
Pay attention to musty smells, peeling paint, warped materials, or visible discoloration, since these can be early signs of moisture or mold problems
Address leaks and moisture quickly so dampness does not sit and turn into a bigger mold issue
Use bathroom fans or a dehumidifier if needed in moisture-prone spaces

Brand Recommendations

AIR Doctor (HEPA air purifier)
IQAir (HEPA air purifier)
Blueair (HEPA air purifier)
Fontana Candle Co. (candles)
Aire Candle Co. (candles, essential oil mists)

Water

Water is another important part of the home health ecosystem. Depending on where you live, tap water can be a source of exposure to things like lead, arsenic, PFAS, chlorine byproducts, nitrates, microbes, and microplastics. The exact contaminants vary by location, which is why local water quality matters. A recent study reported that around 45% of tap water in the US contained PFAs (“forever chemicals”). The USGS has a map with details and the EWG has a database where you can enter your zipcode to check the specific contaminants in your water.

After checking the contaminants specific to your area, find a water filter that is NSF certified to remove those specific contaminants
Prioritize filtering the water you drink and cook with first
Next level steps: shower and bath filters (look for ones that remove chlorine)
Different filters do different jobs
- Activated carbon filtration - improves taste and odor, reduces chlorine and some organic contaminants
- NSF/ANSI 53 or 58 certifications - reduces certain health-related contaminants (lead, PFAs)
- Reverse osmosis - “gold standard”, broadest removal of contaminants (but it also removes minerals while it filters)
Replace filter cartridges on schedule, since even a good filter only works well if it is maintained.

Brand Recommendations

Rorra (countertop water filter)
Jolie (shower head filter)
Aquasauna (whole house, under the sink, countertop shower head)
Waterdrop (reverse osmosis)
Culligan (whole house reverse-osmosis)

Cleaning Products

Cleaning products are one of the easiest places to reduce toxin exposures because they are used repeatedly in enclosed indoor spaces and often contain ingredients that can be inhaled, absorbed through the skin, or leave residue on surfaces we touch every day. This includes everything from surface cleaners and laundry detergent to dish soap, bathroom sprays, and dishwasher pods.

Check labels and avoid the following:

Fragrance / “parfum” (if you really want a scent, opt for essential oils)
Aerosolized sprays
Bleach-heavy products (for routine daily cleaning)
Ammonia
Quaternary ammonium compounds, often listed as ingredients like benzalkonium chloride or other names ending in “-onium chloride”
Heavily dyed products
“Antibacterial” or “disinfecting” products for routine everyday use

Cleaning product inventory swaps to make:

All-purpose/surface cleaner (check for fragrance, dyes, bleach, ammonia or quats)
Glass/window cleaner (check for fragrance and harsh solvents)
Floor cleaner
Bathroom cleaner
Toilet cleaner
Dish soap (one of the best places to start since it comes into direct contact with items you eat and drink from)
Dishwasher pods
Laundry detergent
Fabric softeners & dryer sheets (major fragrance sources)
Disinfecting sprays/wipes (consider if you truly need disinfection)

Brand Recommendations

Branch Basics (multipurpose surface cleaner, laundry detergent, dishwasher pods, dish soap, hand soap)
AspenClean (multipurpose surface cleaner, laundry detergent, dishwasher pods, dish soap, hand soap, cleaning supplies)
Koala Eco (floor cleaners, kitchen cleaner, dish saop, laundry wash, multipurpose cleaner, glass cleaner)
Molly’s Suds (laundry detergent)
Attitude (multipurpose cleaner, laundry detergent, dishwasher pods, essential oil room mist)
Truly Free Home (everyday cleaner, laundry detergent, dishwasher pods, dish soap)
9 Elements (everyday cleaner, laundry detergent, dishwasher pods, dish soap)
Bluland (everyday cleaner, laundry detergent, dishwasher pods, dish soap)

Skincare & Personal Care Products

Personal care products are another important exposure category because they are used so consistently and often stay on the skin for hours. This includes everything from body wash and shampoo to lotion, makeup, deodorant, sunscreen, and lip products.

Check labels and avoid the following:

Fragrance / parfum
Phthalates
Parabens
Formaldehyde-releasing preservatives
PFAS-related ingredients, especially in long-wear, waterproof, or smoothing products

Product inventory swaps to make:

Body wash
Shampoo & conditioner
Body lotion
Facial cleanser
Facial serums
Facial moisturizer
Sunscreen
Deoderant
Makeup
Lip products
Perfume
Shaving products
Toothpaste

Related categories to keep in mind:

Nail salons, acrylics, gel manicures
Hair dye and bleaching treatments
Keratin treatments and chemical straightening

Brand Recommendations

SURI (non-plastic electric toothbrush)
Prose (custom hair products)
OSEA (body care and skin care)
Primally Pure (body care, deodorant, lip balm)
Kora Organics (cleansing balms, skincare)
Babo Botanicals (body care, sunscreen)
Paula’s Choice (skincare)
Face Reality (skincare - great for acne-prone skin too!)
Aunu (manuka honey skincare line)
Tower 28 (makeup line)
Kosas (makeup, skincare, deodorant)
Saie (makeup)
Ilia (makeup)

Furniture, Household Materials & Clothing

Last I want to briefly mention other materials that can contribute to exposures. Furniture, rugs, curtains, bedding and clothing can all contribute to exposures through synthetic fibers, fabric treatments, flame retatdants, PFAS, VOCs and microplastic shedding. You don’t need redo your whole home or buy a whole new wardrobe… but when you are in the market for more furniture, bedding or clothing, consider the following.

Choose natural fibers when possible (cotton, linen, wool, hemp, silk)
Minimize treated fabrics when possible (stain-resistant, waterproof, wrinkle-resistant, odor-resistant)
Prioritize minimizing synthetic fibers for clothing and bedding because those have the closest contact with skin
Air out new furniture, rugs, mattresses and clothing before use if possible
Wash new clothes, sheets, and fabric items before using them
Dust and vacuum regularly since many of these exposure build up in household dust

Brand Recommendations

Simply Organic Bamboo (sheets, bedding)
Coyuchi (sheets, bedding)
Avocado (mattress, bedding)
My Green Mattress (mattress, bedding)

Final Thoughts

Reducing exposures can feel overwhelming at first, but the goal is not perfection. It is simply to lower the overall load where you can, in the places and patterns that matter most. Small, thoughtful changes really do add up over time, and the home is one of the most powerful places to begin because it is one of the environments we return to every single day.

In the next part of this series, we will move into the other side of the equation: supporting the body’s natural detox mechanisms. We will look at how the body actually processes and excretes these compounds, and how things like nutrition, hydration, gut health, sleep, and sweating can help support that process in a more grounded and realistic way.