Free Detox Protocol

Liver Detox Protocol
The Biological Reset

The liver performs over 500 functions including hormone detoxification, toxin clearance, bile production, and blood sugar regulation. When it is congested, every system downstream suffers. This protocol supports Phase 1 and Phase 2 liver detoxification through specific nutritional and lifestyle inputs.

The Chain
Why the liver becomes congested
Chronic stress → cortisol overload → liver prioritises cortisol metabolism over toxin clearance → excess estrogen, histamine, and environmental toxins accumulate → systemic inflammation, hormonal imbalance, skin conditions, fatigue, and brain fog develop downstream.
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Morning Protocol
1
Warm lemon water on waking — 500ml. Stimulates bile production and activates the liver's natural morning detoxification cycle. The liver performs its deepest detox work between 1am and 3am — morning lemon water continues this process into the day.
2
Coffee enema or castor oil pack (advanced). Both support Phase 2 liver detoxification by stimulating glutathione production — the liver's primary antioxidant. Not essential but highly effective for congested liver cases.
3
Cruciferous vegetables at breakfast. Broccoli sprouts, broccoli, cauliflower. Sulforaphane activates Nrf2 — upregulating glutathione, SOD, and catalase. These are the enzymes that neutralise the toxins processed in Phase 1 liver detox.
4
Dandelion root or milk thistle tea. Dandelion root stimulates bile flow and liver enzyme activity. Milk thistle (silymarin) is the most studied hepatoprotective compound available — protects liver cells from damage during active detox.
5
No alcohol, processed food, or seed oils. The liver processes all dietary toxins first. Alcohol, oxidised seed oils, and food additives consume the Phase 1 and Phase 2 enzyme capacity needed for hormonal and environmental toxin clearance.
Avoid
Alcohol at any dose — the liver prioritises ethanol metabolism over all other functions. NSAIDs — damage liver cells and impair Phase 2 enzymes. Seed oils — oxidised fats consumed during cooking create aldehydes that overload Phase 1 detox capacity.
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Evening Protocol
1
Castor oil pack over the liver — 30 minutes. Apply hexane-free castor oil to the right upper abdomen, cover with a cloth, apply gentle heat. Stimulates lymphatic flow, reduces liver inflammation, and supports bile production overnight.
2
Bitter greens at dinner. Rocket, endive, radicchio, dandelion greens. Bitters stimulate bile secretion — the mechanism by which the liver exports processed toxins into the digestive tract for elimination.
3
Magnesium glycinate 400mg before sleep. Supports Phase 2 liver detoxification through glucuronidation — the process that packages toxins for excretion. Also improves sleep quality, critical because the liver performs peak detox work during deep sleep.
4
Avoid eating after 8pm. The liver's detox cycle peaks between 1am and 3am. Eating late forces the liver to prioritise digestion over detoxification during this critical window.
5
Hydrate — 2L minimum throughout the day. The kidneys excrete the water-soluble toxins processed by the liver. Insufficient water intake causes toxin recirculation — undoing the liver's detox work.
Avoid
Late eating. Alcohol. Processed food. Synthetic fragrances and personal care products containing parabens and phthalates — absorbed through skin and processed by the liver, consuming enzyme capacity needed for hormonal detox.
✓ Foods to prioritise
Broccoli sprouts
20-50x more sulforaphane than mature broccoli. Direct Nrf2 activator upregulating Phase 2 enzymes.
Beetroot
Betalains support Phase 2 glucuronidation — the primary estrogen detox pathway.
Garlic
Allicin activates glutathione-S-transferase — the enzyme that binds toxins for excretion.
Artichoke
Cynarin stimulates bile production and supports liver cell regeneration.
Turmeric
Curcumin upregulates Phase 2 enzymes and protects liver cells from oxidative damage during detox.
Dandelion greens
Bitter compounds stimulate bile flow and support liver enzyme activity.
Wild salmon
Omega-3 reduces hepatic inflammation. Essential fatty acids support liver cell membrane integrity.
Avocado
Glutathione precursor. Oleic acid reduces hepatic inflammation. Most glutathione-dense food available.
Lemon and lime
D-limonene from citrus peel activates Phase 1 and Phase 2 liver enzymes simultaneously.
Green tea
EGCG reduces liver fat accumulation and supports Phase 2 glucuronidation.
✕ Foods to eliminate
Alcohol
Directly toxic to liver cells at every dose. Consumes 100% of Phase 1 detox capacity leaving no capacity for hormone or environmental toxin clearance.
Seed oils (vegetable, canola, sunflower)
Oxidise during cooking producing aldehydes — hepatotoxic compounds that damage liver cells and impair detox enzymes.
Processed sugar and fructose
Fructose is metabolised exclusively in the liver. Excess fructose causes non-alcoholic fatty liver disease, impairing all detox function.
Paracetamol / acetaminophen
Depletes glutathione — the primary Phase 2 antioxidant. High doses are the leading cause of acute liver failure globally.
Conventional meat with hormones
Synthetic hormones from conventionally raised meat add to the liver's estrogen detox burden — relevant to anyone with hormonal symptoms.
Plastic water bottles and containers
BPA and phthalates are xenoestrogens processed by the liver — consuming the enzyme capacity needed for endogenous hormone detox.
⚗ Supplement protocol
Milk Thistle (silymarin 80%)
Most studied hepatoprotective compound. Protects liver cells from damage during active detox and stimulates liver cell regeneration.
200-400mg 3x daily
N-Acetyl Cysteine (NAC)
Direct glutathione precursor. Replenishes the Phase 2 antioxidant depleted by toxin load, alcohol, and paracetamol use.
600mg twice daily with food
Alpha-Lipoic Acid
Regenerates glutathione and vitamin C within liver cells. Fat and water soluble — works in both Phase 1 and Phase 2.
300mg twice daily with food
Dandelion Root Extract
Stimulates bile production and supports Phase 1 liver enzyme activity. Traditional liver tonic with modern evidence.
500mg twice daily
Magnesium Glycinate
Supports glucuronidation — Phase 2 pathway for estrogen, bilirubin, and environmental toxin clearance.
400mg evening
Vitamin C (buffered)
Cofactor for Phase 1 enzymes. Antioxidant protection during toxin metabolism. Replenishes depleted during active detox.
1-2g daily with food
B Complex (methylated)
B vitamins are cofactors for both Phase 1 and Phase 2 liver detoxification pathways. Methylated forms bypass MTHFR variants.
Daily with breakfast

Knowledge without a root cause map
is expensive guesswork.

A root cause conversation identifies which specific upstream drivers are active in your case — and builds the protocol around your biology specifically.

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Medical Disclaimer: These protocols are based on patterns observed across clinical cases and are provided for general educational purposes only. They are not medical advice, not a substitute for professional diagnosis or treatment, and should not replace guidance from a qualified healthcare practitioner. Every individual is biochemically unique. If you have a diagnosed condition or are on medication, consult your practitioner before making changes.