Continuing our practical detox series, this second part focuses on one of your hardest-working organs: the liver. When the gut has been gently cleansed and resealed, the liver is ready to take centre stage.
Your liver filters around 2,000 litres of blood daily, while simultaneously converting hormones, storing essential vitamins, and regulating glucose levels.
High-resolution biomonitoring has confirmed the presence of almost 700 different synthetic chemicals in adult human plasma and liver samples, and population surveys routinely detect several hundred at once.
A focused, two-week liver cleanse ensures that toxins broken down by Phase I detoxification pathways are safely packaged by Phase II enzymes and eliminated, preventing them from recirculating and causing further stress.
1. Balance detox pathways
Include brassica vegetables (broccoli, kale, cabbage) and citrus zest (excluding grapefruit) alongside a moderate protein intake. These nutrients balance detox enzyme activity to prevent overload.
2. Boost liver function
Enhance liver detoxification with eggs, garlic, onions, broccoli sprouts, and artichokes (shown to boost bile flow by 127%). These foods help safely package and remove toxins.
3. Antioxidant protection
Vitamin C, curcumin, selenium, and NAC (N-acetylcysteine) provide strong antioxidant support, protecting liver cells during the detoxification process.
4. Improve toxin elimination
Before meals, take a teaspoon of apple-cider vinegar and consume 5g of soluble fibre three times daily. This supports bile flow and helps remove toxins effectively.
5. Support circadian rhythms
Reduce blue-light exposure after sunset and aim for bedtime by 10pm. This helps double melatonin production, which in turn enhances glutathione, your body's primary antioxidant and detoxifier.
| Time | Day 1 meal | Day 2 meal |
| 08:00 | Warm water + lemon | Warm water + lemon |
| 08:30 | Scrambled eggs with sautéed broccoli sprouts and garlic, lemon zest | Overnight oats with berries, ground flaxseed & almond milk |
| 10:30 | A handful of Brazil nuts | Green smoothie: spinach, apple, lemon zest, ginger |
| 13:00 | Artichoke hearts with quinoa, kale salad, olive oil dressing | Lentil salad with roasted cauliflower, turmeric dressing |
| 16:00 | Green smoothie: spinach, apple, lemon zest, ginger | A handful of Brazil nuts or a warm cup of bone broth |
| 18:30 | Grilled chicken or lentils with roasted broccoli & cauliflower | Baked salmon with steamed broccoli sprouts & sweet potato |
| Liquids all day | 3-4 litres filtered water, milk thistle or green tea | 3-4 litres filtered water, dandelion or rooibos tea |
Why these meals matter:
| Product | Typical dose* | Purpose | When to take |
| pH-friendly vitamin C | 1g × 2 | Mops up toxins and provides antioxidant support | Breakfast & mid‑pm |
| Bioactive B‑complex | 1 capsule | Supports the liver in breaking down and clearing toxins | Breakfast |
| Indole‑3‑carbinol | 200mg | Clears used-up hormones like oestrogen | Lunch |
| Artichoke extract | 500mg | Promotes bile production to carry toxins out | Lunch |
| Fermented turmeric | 600mg | Soothes inflammation and supports liver health | Dinner |
| Selenium | 200mcg | Activates key detox enzymes in the liver | With breakfast |
| NAC (N-acetylcysteine) | 500mg × 2 | Builds glutathione, the liver’s master antioxidant | Dinner & bedtime |
| Soluble fibre blend | 5g × 3 | Binds toxins in bile so they can leave the body | After meals |
*Typical adult dose, adjust if advised by a practitioner. Always follow the label and check with your GP if you take prescribed medicines or have a medical condition.
**Increase gradually until you reach 5-6g after each meal and work up gradually to avoid bloating.
If you experience strong detox symptoms (fatigue, headache, nausea), reduce your supplement doses by half, but maintain your fibre and water intake.
Why these supplements matter:
The liver plays a key role in regulating the smooth flow of energy and blood in Traditional Chinese Medicine, and is strongly connected with frustration, resentment, and anger. When those emotions build up, energy can stagnate, and symptoms often follow.
This isn’t an Eastern myth: In a 2024 study, researchers found that recalling an angry memory significantly reduced the body’s ability to repair blood vessels while triggering a spike in stress hormones. These are processed by the liver, putting it under great pressure. Both traditional and modern views agree that unresolved anger takes a toll on the liver.
If you have any unresolved anger, resentment or frustration, what better time to deal with it than now, when you're giving your liver some love.
Next steps: In weeks 7-8, we'll focus on kidney support, nourishing these vital filters to further increase your detox benefits. Stay tuned for the next instalment!
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