Practical detox guide: The kidneys

by for the Ageless Team August 18, 2025

Following our gentle gut cleanse and targeted liver support, weeks 7-8 turn to your kidneys: the body’s silent, tireless, calm-restoring filters. They work constantly to keep you in balance, so let’s give them the care and nourishment they deserve.

Step  3 – Kidney cleanse (weeks 7-8)

Your kidneys filter around 150-180 litres of fluid per day, your entire blood volume many times over, while balancing electrolytes and blood pressure.

Heavy metals like cadmium and lead preferentially accumulate in kidney tissue. A focused two weeks lowers the circulating toxin load, protects cardiovascular function, and prevents reabsorption via the gut-kidney loop.

A focused, two-week kidney cleanse supports optimal filtration, ensuring water-soluble wastes and bound toxins are efficiently excreted, reducing their return to circulation and easing the load on every other detox pathway.

5 practical ways to support your kidneys

1.  Keep your meals light on protein

Keep total protein to around 1 g per kg body weight (about 60 g/day for a 60 kg adult). This eases nitrogen waste processing and gives your kidneys breathing space while still keeping you satisfied.

2. Hydrate generously and wisely

Sip water steadily through the day, aiming for 3–4 L. On beet-juice mornings, lean towards the higher end to dilute oxalates and support smooth urine flow.

3. Flavour with herbs, not salt

Dill, caraway, turmeric and other fresh herbs bring flavour, colour, and protective flavonoids, all without the extra salt load that can strain kidney function. Avoid processed foods and sauces that contain salt.

4. Keep circulation moving

Stand, stretch, or walk for a couple of minutes every 45 minutes. Light movement keeps blood and lymph flowing, helping your kidneys filter efficiently.

5. A refreshing splash 

Finish your shower with a 60-second cool blast. This boosts micro-circulation, improving nutrient and oxygen delivery to your kidneys, refreshing the body and gifting them a gentle tonic.

Meal plan (example day)

Note: Beetroot is naturally high in oxalates. If you’ve had kidney stones, pair high‑oxalate foods with calcium‑rich foods and continue hydrating generously.

Why these meals matter:

• Warm water on waking restores plasma volume and a short stretching session helps lymph and urine flow.
• Beetroot’s natural nitrates support healthy endothelial function and filtration; porridge fibre steadies glucose and insulin, easing oxidative stress.
• Mid‑day quinoa and steamed greens provide potassium and magnesium that support blood‑pressure balance and acid–base regulation.
• The mid-morning seeds top up magnesium to assist smooth‑muscle relaxation in renal arteries.
• Soup, buckwheat and garlic are gentle on digestion, supply minerals, and avoid heavy night‑time protein loads.

Supplements to support kidney detox

*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:

• Multivitamin: Covers common micronutrient gaps (B‑complex, zinc, selenium) that act as enzyme cofactors across detox and antioxidant systems.

• Magnesium citrate: Supports vasodilation and smooth‑muscle relaxation (helpful for blood‑pressure steadiness) and promotes regularity when fluid intake increases, both of which assist toxin elimination.
• Omega‑3 fish oil: Reduces inflammation and improves endothelial function for better renal blood flow.
• Nettle leaf extract: Gently encourages urine production and provides minerals without over‑stimulating the kidneys.
• pH-friendly vitamin C: Neutralises oxidative stress in kidney tissues and supports connective‑tissue repair.
• CoQ10: Fuels mitochondrial function in kidney cells, supporting resilience under oxidative load.
• Fermented turmeric: Potent anti‑inflammatory that downregulates NF‑κB, a driver of chronic kidney inflammation.
• Ginkgo biloba: Improves micro‑circulation, aiding oxygen delivery to kidney tissue.
• Gotu kola: Supports capillary repair and connective‑tissue health in micro‑vasculature.
• NAC: Boosts glutathione production, the master antioxidant, to protect renal cells from oxidative stress.
• Soluble fibre: Binds uremic toxins in the gut, reducing reabsorption.

Emotions and the kidneys: inner fear vs inner calm

Internalised fear, anxiety and a sense of deep insecurity are closely associated with the kidneys in Traditional Chinese Medicine. This ancient link aligns with modern findings: the kidneys and adrenal system form part of the body’s stress response, and when they’re under strain, the whole system can feel it. 

A 2024 neuroscience study found that kidney damage in animals led to anxiety‑like behaviour and increased stress hormone activity in the brain. These findings echo the traditional belief that fear depletes kidney energy and that protecting kidney health helps restore inner calm.

Extra tips and progress markers

• Add a pinch of Celtic sea salt and lemon per litre of water to support electrolytes when drinking more than 3 litres of water per day.
• Avoid painkillers where possible: they reduce renal blood flow and can provoke acute kidney injury. If needed, use the lowest effective dose for the shortest time and consult your practitioner.
• Use PPIs only when necessary: long‑term use is associated with higher chronic kidney disease risk; discuss alternatives with your practitioner.
• Keep to a regular sleep and light schedule: dim artificial lights after sunset and get sun exposure daily, particularly in the morning. Kidneys benefit from stable circadian cues.
• Journal briefly each evening: fluid intake, urine colour/flow, energy, and ankle/finger puffiness and positive changes: Clearer, straw‑coloured urine and steadier flow. Less puffiness in fingers/ankles and lighter legs by day 7–10. More even energy and blood‑pressure stability.

Next steps: When your gut is calmer, your liver is supported and your kidneys are flowing, week 9 is a focused, seven‑day intensive detox to safely mobilise stubborn, fat‑stored toxins.

Remember: this programme is not a substitute for medical care. If you have CKD, kidney stones, hypertension, diabetes, or you’re pregnant/breastfeeding, personalise these steps with your practitioner.

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