Most people start detox with an intense protocol. I’d start with your water.

Every day, your body processes what comes through your water, your air, your cookware, your skincare, your laundry, and the mattress you sleep on for a third of your life.

None of it looks dramatic on its own, but it adds up anyway.

This is the least glamorous part of detox, and it’s the part that makes everything else work.

If you keep adding to the load while trying to clear it, you’re bailing water out of a boat with a hole in it.

So, I pulled together everything I’ve written on non-toxic living, added a few swaps I haven’t covered before, and ranked the 20 that matter most in the order I’d tackle them.

You don’t need all twenty.

If you’re starting from zero, begin with the five that are free or cheap, even though they’re spread across the list: take your shoes off at the door, open your windows daily, switch to fragrance-free laundry detergent, stop heating food in plastic, and filter your drinking water.

And, if you want to work on the other side of the equation, helping your body clear what it’s already holding, my free Drainage Starter Guide walks you through the first phase I start every client with.

Start here: water and air

1. Filter your drinking water

Tap water can carry heavy metals, PFAS, pesticides, chlorine, and more. What you drink becomes what your cells bathe in, so this is the swap I’d make first.

Swap for a reverse osmosis filter like AquaTru (discount applied at checkout), which also removes fluoride. If you’d rather skip the wastewater and keep the minerals in, Rorra is a beautiful stainless steel countertop filter that targets PFAS, lead, chlorine, and microplastics. For water in glass, try Alive Spring Water (MEGHAN15 for 15% off) or Mountain Valley.

2. Install a shower filter

In a hot shower, chlorine and its byproducts turn to vapor, so you breathe them in and absorb them through your skin. When I had my home tested, my unfiltered tap water had chloroform at about 40 times the strictest health guideline. It was still under the legal limit, which tells you how loose the legal limit is.

Most people filter what they drink and forget about the water they stand in every morning.

Swap for a filter with catalytic carbon or KDF, which reduces chlorine and its byproducts. My home tester recommended Pristine Hydro. Other good options include AquaTru (discount applied at checkout), Rorra, VitaClean (MEGHAN10 for 10% off), and Jolie.

3. Clean up your air

The EPA estimates that some pollutants run two to five times higher indoors than outside, and most of us spend about 90% of our lives indoors. Energy-efficient homes are sealed tight, which traps VOCs, fine particulate matter, and mold spores inside with you. Almost all of it is invisible and odorless.

Open your windows for 10 to 15 minutes a day (on opposite sides of the house if you can), and run the exhaust fan whenever you shower.

Even with HEPA purifiers in every room, my home test showed CO₂ at 1,100 to 1,500 ppm, which is linked to fatigue, headaches, and brain fog. Purifiers clean the air you have. Only ventilation brings in new air. A simple CO₂ monitor will tell you when to open a window.

Then add a HEPA purifier, which captures 99.97% of airborne particles. I have AirDoctor units in my bedroom and living room (discount applied at checkout). If you can only get one, put it where you sleep.

Run it on continuous mode instead of auto, which often waits until particles build up. And, change the filters on schedule (for AirDoctor, the carbon filter every 6 months and the HEPA filter every 12).

Keep humidity between 30% and 50% too. Above that, mold gets comfortable.

4. Take your shoes off at the door

This is the easiest swap on the list, and it costs nothing. Household dust is a sink for chemicals from everyday products, including phthalates, flame retardants, and PFAS, and your shoes track in lead and pesticides from outside.

Leave shoes at the door, vacuum with a HEPA-filtered vacuum a few times a week, and dust with a damp cloth so particles get trapped instead of kicked back into the air.

The kitchen

5. If you cook with gas, ventilate

Gas stoves release nitrogen dioxide and benzene into your home every time you cook, and Stanford researchers found benzene can drift into bedrooms far from the kitchen.

Run a range hood that vents outside every time you cook, and crack a window. If you’re renovating or replacing, choose induction. A plug-in induction burner is an easy middle ground.

6. Upgrade your cookware

Many nonstick pans are coated with PFAS, the “forever chemicals” linked to hormone disruption and inflammation. Heat and scratched surfaces make shedding more likely.

Swap for stainless steel, cast iron, or ceramic. I cook with Xtrema ceramic (MEGHAN15 for 15% off) and Lodge cast iron.

7. Get plastic out of food storage

Even “BPA-free” plastic can leach chemicals, especially when heated. Never microwave food in plastic.

Swap for glass jars, glass containers, stainless steel, or Stasher silicone bags for travel.

8. Replace plastic prep tools

Knife strokes on plastic cutting boards shed tiny particles into your food, and plastic spatulas break down under heat right into the pan.

Swap for solid wood (maple or walnut) or formaldehyde-free bamboo boards, and wood, bamboo, or stainless steel utensils. If you use silicone, make sure it’s 100% food-grade platinum.

9. Check your dishware

Some ceramics, especially vintage or imported pieces, contain lead or cadmium in the glaze. Chipped dishes are worth retiring.

Swap for lead-free ceramic, porcelain, glass, or stainless steel. I love my Year & Day set.

10. Cut the hidden plastics

Some of the most frequent plastic exposures don’t look like plastic at all. Hot coffee running through plastic pods and brewers, water bottles left in a hot car, canned food linings, and thermal paper receipts coated in BPA or BPS.

Swap for a pour-over or stainless French press, a glass or stainless water bottle, and food in glass jars when you can. And say no to the receipt.

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The whole home

11. Eliminate synthetic fragrance

Candles, plug-ins, scented trash bags, and “fresh linen” sprays often contain endocrine-disrupting chemicals. Fragrance is one of the easiest exposures to cut and one of the most overlooked.

Swap for unscented products, pure essential oils, or Realm, a Safe Scent Certified air freshener. If you wear perfume, choose one free of phthalates and parabens, like The 7 Virtues Vanilla Woods.

12. Switch your cleaning products

Conventional sprays leave VOCs in the air and residue on the surfaces where you prep food.

Swap for Branch Basics (MEGHANS for 15% off), Blueland (5 to 10% off at checkout), or Koala Eco, my favorite.

13. Make your laundry fragrance-free

Your clothes sit against your skin all day, and your sheets sit against it all night. Researchers testing dryer vents found more than 25 VOCs released when fragranced detergent and dryer sheets were used, including two the EPA classifies as carcinogens.

Swap for fragrance-free detergent (both Branch Basics and Blueland make laundry products), and replace dryer sheets with wool dryer balls.

14. Rethink your mattress

You spend about a third of your life breathing inches from your mattress. Conventional polyurethane foam releases VOCs, and research shows emissions climb when the mattress warms up to body temperature.

Swap for a mattress made with natural latex, organic cotton, and wool, like Birch Living (MEGHAN25 for 25% off). If a new mattress isn’t in the cards, an organic cotton or wool topper and organic sheets are a good start.

15. Choose natural-fiber textiles

Synthetic towels, napkins, placemats, and plastic shower curtains shed microfibers and can carry PFAS finishes. Plastic curtains also harbor mold.

Swap for organic cotton towels from Parachute or Quince, linen napkins, and a cotton shower curtain (or a glass door, which I have and love).

The bathroom

16. Clean up your skincare

Your skin absorbs what you put on it, and your liver processes the rest. Many conventional products contain endocrine disruptors and pore-clogging fillers.

Swap for CLEARSTEM (MEGHAN for 10% off). I swear by the Gentleclean cleanser, Clearity serum, CellRenew or Bounceback serum, Golden Hour oil, and Hydraglow mask. I’m also obsessed with Epicutis, especially the Lipid Serum.

17. Rethink hair and body products

Shampoo, conditioner, body wash, and deodorant are daily sources of synthetic fragrance, sulfates, and hormone disruptors.

Swap for ROZ shampoo, conditioner, and hair oils, Nécessaire body wash and deodorant, and Osea body oil (I couldn’t live a day without this product).

18. Switch your toothpaste

Many conventional toothpastes contain artificial dyes, SLS, and harsh abrasives your mouth doesn’t need.

Swap for nano-hydroxyapatite toothpaste, which remineralizes enamel without fluoride, like Twice (MEGHAN20 for 20% off) or Boka. And, don’t forget about your toothbrush. I love my Suri!

19. Upgrade your period products

A 2024 UC Berkeley study tested 30 tampons from 14 brands and found lead in every one. Organic tampons had less lead but more arsenic. Researchers don’t know yet how much of it the body absorbs, but this is internal, mucous-membrane exposure, every month, for decades. I’d rather not wait to find out.

The cleanest swap is a medical-grade silicone cup or disc, which skips cotton entirely. If you prefer tampons, organic cotton options like Cora or Rael are still a step up from conventional rayon blends, with no synthetic fibers, dyes, or fragrance. Just know that organic doesn’t mean metal-free.

20. Build in lymphatic support

This is the one swap that adds instead of removes, and it belongs here for a reason. Your lymphatic system has no pump. It moves with movement and stimulation.

Add dry brushing before your shower, gentle lymphatic massage, or a drainage paddle.

Where this fits

Every swap on this list lowers what’s coming in. That’s step one.

If you want to know which swaps matter most in your specific home, test before you guess. I recommend Lightwork Home Health. They test your air, water, mold, moisture, EMF, and lighting, then hand you a prioritized plan. My link gets you a special friends and family rate.

Step two is clearing what your body is already holding. Swaps can’t do that part. That takes opening your drainage pathways first (colon, liver, lymph, and kidneys) and then going deeper, in the right order.

Ryan Frankel and I dig into this idea early next week in our collab on longevity through subtraction. Keep an eye on your inbox!

Which swap are you starting with? Tell me in the comments, or reply if you’re reading this in your inbox. I read every one.

If you want to start where your body actually needs you to start, with your exits, download my free Drainage Starter Guide. You’ll also get my private newsletter, which is where masterclass invitations, cohort openings, and waitlists go first.

Get the guide

Ready to go beyond swaps? Join me for The Blueprint, my free live masterclass on November 17 at 12 PM PT. I’ll walk through the full detox sequence and take your questions live.

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Want to do this work 1:1? I have a few spots open this fall. Book a free intake call.

And, if you have any other questions or comments, don’t hesitate to ask me any time in my weekly Q&A in my paid subscriber channel. If you’re not a paid subscriber, sign up below.

The Detox Weekly — The 20 Home Swaps I’d Make…