Low-Tox Lifestyle: How to Reduce Everyday Exposure

In a world where convenience often comes wrapped in plastic, scented with synthetic fragrance, and preserved with chemicals we can’t pronounce, it’s no surprise that many people are seeking a gentler, more intentional way of living. A low-tox lifestyle isn’t about perfection or fear—it’s about awareness, empowerment, and choosing what supports your long-term vitality.

The goal isn’t to eliminate every possible toxin. We're not looking for perfection (ever). That’s neither realistic nor necessary. Instead, it’s about reducing the cumulative burden on your body so your innate healing systems can do what they’re designed to do: keep you resilient, balanced, and thriving.

Your body is constantly filtering, detoxifying, and repairing. But modern life introduces exposures that previous generations never encountered—pesticides, microplastics, endocrine disruptors, volatile organic compounds (VOCs), polyfluoroalkyl substances (PFAS) and more.

While the body is brilliantly adaptive, chronic low-level exposure can contribute to:

• Hormone imbalance

• Fatigue and brain fog

• Skin irritation

• Respiratory issues

• Fertility challenges

• Immune dysregulation

• Organ dysfunction

Reducing your toxic load is one of the most accessible ways to support your long-term health, especially when paired with nutrient-dense food, restorative sleep, and stress regulation.

The Action Plan

Start Where You Spend the Most Time: Your Home

Your home is your sanctuary—and often the biggest source of hidden exposures. Small, strategic swaps can make a profound difference.

1. Clean Up Your Air

Indoor air can be more polluted than outdoor air. Improve it by:

• Opening windows daily (even in the Winter!)

• Using HEPA air purifiers

• Avoiding synthetic candles and plug-in fragrances (use essential oil diffusers!)

• Choosing low-VOC paints and furnishings (look for GOTS certification)

Plants are a great addition to your home by supporting a calming, oxygen-rich environment but won’t purify your air on their own.

My Favorite Air Purifier: Alen BreatheSmart! They offer FREE 2-day shipping, a 60 day money back guarantee, and a forever guarantee! You can get 10% off every order with this link!

2. Choose Safer Cleaning Products

Conventional cleaners often contain respiratory irritants and endocrine disruptors. Look for:

• Fragrance-free or naturally scented options

• Brands that fully disclose ingredients

• Simple DIY cleaners (vinegar, castile soap, baking soda)

My Favorite Cleaner: Force of Nature! Learn more about how their electrolyzed water cleans EVERYTHING in your house. You can get 40% off Bundles and free shipping with this link!

3. Filter Your Water

Some city water has found over 250 pharmaceuticals in the tap water supply (including birth control). A high-quality water filter—countertop, fridge pitcher, under-sink, or whole-house—can reduce chlorine, heavy metals, PFAS, pharmaceuticals, and other contaminants.

My Favorite Countertop Gravity Fed Water Filter: British Berkefeld (not Berkey!) They are the only certified gravity filter to reduce 99.9% Bacteria, PFAS, microplastics, pesticides, herbicides, lead and pharmaceuticals. They also offer shower filters - these are great for anyone with chronic skin concerns.

Rethink What’s in Your Kitchen

Food is one of the most direct ways toxins enter the body, but it’s also one of the easiest areas to shift.

1. Prioritize Whole Foods

Minimize:

• Ultra-processed foods

• Artificial dyes

• Preservatives

• Artificial sweeteners

Choose:

• Organic when possible

• Local produce

• Pasture-raised and wild-caught proteins

• Cooking with avocado oil, not olive oil

2. Upgrade Your Cookware

Pots and pans with nonstick coatings can release harmful chemicals when heated. The same goes for your cooking utensils. Safer alternatives include:

• Stainless steel

• Cast iron

• Enameled cast iron

• Glass

3. Store Food Wisely

Swap plastic containers for:

• Glass

• Stainless steel

• 100% silicone bags

Absolutely avoid microwaving plastic altogether.

Detox Your Personal Care Routine

Your skin absorbs much of what you put on it. A low-tox routine doesn’t have to be complicated—just intentional.

Look for products free of:

• Synthetic fragrance

• Fluoride

• Parabens

• Phthalates

• Triclosan

• Sulfates

• Oxybenzone (sunscreen)

Choose brands that prioritize transparency and minimal ingredients. And remember: fewer products often mean fewer exposures.

Support Your Body’s Natural Detox Pathways

A low-tox lifestyle isn’t only about reducing exposure—it’s also about supporting your body’s ability to process what it encounters. The easier it is for your body to detox, the easier it is for your body to heal.

Helpful practices include:

• Hydration - drink at least 1/2 your body weight in ounces

• Sweating (movement, sauna, steam, Epsom salt bath)

• Deep breathing

• Fiber-rich foods for healthy elimination

• Gentle lymphatic support (dry brushing, movement, massage)

These aren’t trends, they’re foundational human practices that keep your internal systems flowing.

Progress Over Perfection.

...say it with me... Progress Over Perfection

Living low-tox isn’t about fear, rigidity, or throwing out everything you own. It’s about making informed choices that align with your values and your long-term wellbeing.

Start with one area—cleaning products, skincare, or food storage—and build from there. Every small shift reduces your cumulative load and strengthens your body’s resilience.

You deserve a home, a body, and a life that feel clear, grounded, and aligned with your health goals. A low-tox lifestyle is one of the most empowering ways to get there.

Dr. Katie's Favorite Low-Tox Brands

Skin Care: The Ordinary

Chapstick: Island Thyme

Lotion: Island Thyme

Sunscreen: Badger

Essential Oils: Aura Cacia or doTERRA

Skin Care: The Ordinary

Toothpaste: Himalayan Botanique or Uncle Harry's

Deep Skin Moisturizer: Hexane-Free Castor Oil

Shampoo/Conditioner: Avalon Organics or Griffin

Deodorant: Fox Island Trading Co.

Makeup: Anything EWG Verified to "Level 2"