🌿 The Clean Living Checklist

Small Changes to Reduce Your Everyday Toxic Burden

You cleaned up your diet and did the detox. You’re eating whole foods, choosing organic when possible, reducing processed foods, avoiding seed oils, and keeping sugar low.

But food is only one piece of the puzzle.

Maybe you’ve also supported your body’s natural detox pathways by addressing things like parasites, heavy metals, and other unwanted burdens.

But detoxification isn’t just about what you remove from your body, it’s also about what you continue to expose yourself to every single day.

Every day, you are exposed to thousands of chemicals through the products you use, the air you breathe, the water you drink, the clothes you wear, and the environment you live in.

By making small, intentional changes in your home and daily habits, you can continue reducing your overall toxic burden and create an environment that better supports your body’s ability to heal, repair, and thrive.

Use this checklist as a guide to create a cleaner, healthier home and lifestyle.

😴 1. Sleep: Your Foundation for Healing

Sleep is one of the most important things you can prioritize in your entire wellness routine.

It's when your body heals, repairs, detoxifies and regenerates. If that’s not happening properly (or at the right time), it will absolutely stall your healing.

Create a cleaner sleep environment:

☐ Use natural fiber bedding (organic cotton, linen, bamboo, wool)

☐ Choose non-toxic mattresses/pillows

☐ Wear organic cotton pajamas/underwear

☐ Keep your bedroom cool and dark

☐ Remove electronics near your bed

☐ Avoid sleeping with your phone next to your head

☐ Turn off Wi-Fi at night

☐ Use blackout curtains

☐ Get morning sunlight

☐ Maintain a consistent sleep schedule

☐ Address stress and nervous system dysregulation

☐ Consider grounding sheets

☐ Swap LED bulbs for incandescents 

☐ Use red light filters and switch screens to night mode

☐ Avoid screens at least 1 hour before bed

☐ Consider blue light blocking glasses

☐ Avoid food at least 3–4 hours before sleep.

☐ Try sleep supportive supplements like magnesium (glycinate + threonate are best for sleep), ashwagandha, L-theanine & apigenin

☐ Relaxation practices before bed (meditation/prayer, Epsom salt bath, essential oils, journaling)

For deeper information:

➡️ Insomnia: Root Causes & Real Solutions That Actually Work(link your blog)

🥑 2. Kitchen: Clean Food + Clean Environment

You’re eating clean… but is your kitchen clean?

✅ Choose:

☐ Organic, whole foods when possible

☐ Glass storage containers instead of plastic

☐ Stainless steel, cast iron, or glass cookware

☐ Wooden, glass or stainless steel cutting boards (avoid plastic cutting boards when possible)

☐ Glass water bottles

☐ Glass Pour Over Coffee Maker

☐ Stainless steel or glass food storage

☐ Non-toxic dish soap

☐ Fragrance-free cleaning products

☐ Organic cotton kitchen towels

☐ Compostable trash bags

☐ Bamboo paper products (paper towels/napkins)

☐ Compost food scraps

🚫 Reduce or Replace:

☐ Aluminum cookware/aluminum foil

☐ Non-stick pans containing PFAS (“forever chemicals”)

☐ Plastic food containers

☐ Plastic wrap

☐ Conventional Coffee Pots/Keurig

☐ Heating food in plastic containers

☐ Artificial fragrances in soaps and cleaners

☐ Disposable plastics

☐ Microwaves/Air fryers

☐ Used sponges/bristle pads

☐ High-heat cooking without ventilation (especially frying) - use your range hood/open windows to reduce cooking fumes/smoke and airborne compounds

Water:

Your body is mostly water, make sure yours is clean.

☐ Use quality water filtration (not all filters remove the same contaminants)

☐ Test your water

☐ Use appropriate filtration for your concerns:

• Chlorine

• Fluoride

• Heavy metals

• PFAS

• Pharmaceuticals

• Pesticides

• Microplastics

• Parasites/cysts

☐ Avoid relying only on filters designed mainly for taste improvement

🧴 3. Personal Care + Toiletries

Your skin is your largest organ and absorbs what you put on it.

Check:

☐ Shampoo/Conditioner/Soaps

☐ Lotion

☐ Makeup

☐ Deodorant

☐ Toothpaste

☐ Sunscreen

☐ Perfume/fragrance

☐ Razors and shaving creams

Look for:

✅ Fragrance-free

✅ Clean ingredients

✅ Minimal ingredients

✅ Third-party testing when possible

Avoid:

🚫 Synthetic fragrance

🚫 Parabens

🚫 Phthalates

🚫 PFAS

🚫 Harsh preservatives

🚫 Excessive chemical additives

🧽 4. Home Chemicals

Your home should be your safe place, not a source of constant chemical exposure.

Many everyday household products can release volatile organic compounds (VOCs), synthetic fragrances, and other chemicals into your indoor air.

Replace:

☐ All-purpose cleaners (including bathroom & glass)

☐ Laundry products (detergent, fabric softeners, dryer sheets, bleach)

☐ Dishwasher detergent

☐ Air fresheners/candles

☐ Conventional toilet paper/paper towels/napkins

Look For:

✅ Fragrance-free options

✅ Simple ingredient lists

✅ DIY alternatives

✅ Bamboo or recycled paper products

✅ Bidet

Simple Low-Tox Cleaners:

☐ Vinegar

☐ Baking soda

☐ Hydrogen peroxide

☐ Castile soap

☐ Lemon juice

Don't Forget Hidden Sources

Indoor air pollution doesn't only come from cleaning products.

☐ Furniture

☐ Paint

☐ Flooring

☐ Building materials

☐ Chemical treatments on fabrics and furniture

☐ Mold

☐ Vapes/e-cigarettes

These materials may release VOCs, metals and other airborne contaminants, even long after they're brought into your home.

Improve Indoor Air Quality

☐ Use a high-quality air purifier

☐ Increase ventilation when possible

☐ Remove unnecessary fragrances

☐ Vacuum with HEPA filtration

☐ Control indoor humidity

☐ Address water damage promptly

☐ Choose lower-VOC/low tox products when replacing furniture, flooring, or paint

☐ Use air-purifying houseplants as a supplement (not a replacement for filtration)

Signs Your Home May Need Attention

☐ Musty odors

☐ Water damage or leaks

☐ New furniture, flooring or paint (especially with strong odors)

☐ Visible mold or unexplained symptoms that improve when you leave home

☐ VOC off-gassing from furniture and flooring

For more information:

➡️ You take 10,000 breaths a day… but is your air making you sick?

👕 5. Clothing + Fabrics

Your skin is your body's largest organ, and what you wear stays in contact with it for hours each day. Many conventional fabrics and inexpensive jewelry may contain dyes, metals, microplastics, or forever chemicals or other endocrine-disrupting toxins.

Choose:

☐ Organic cotton

☐ Linen

☐ Hemp

☐ Wool

☐ Natural fibers whenever possible

☐ Higher-quality jewelry made from stainless steel, sterling silver, titanium, or solid gold

☐ Grounding shoes

Reduce:

☐ Polyester

☐ Rayon

☐ Nylon

☐ Acrylic

☐ Spandex

☐ Clothing with heavy chemical treatments/strong smells

☐ Fast fashion when possible

☐ Cheap costume jewelry and unknown metal alloys

Check:

☐ Bedding

☐ Towels

☐ Underwear

☐ Pajamas

☐ Workout clothes

☐ Jewelry you wear daily

This Brent Pella skit is funny… but the message behind it is actually worth paying attention to. 👕

💊 6. Medications + Your Toxic Burden

Many people don’t realize that medications can also contribute to their overall toxic burden. Every medication has potential side effects, and may can impact nutrient levels, digestion, or the microbiome.

For some people, side effects from one medication can sometimes lead to additional medications being added... which is why it’s important to regularly evaluate the bigger picture and address the root causes whenever possible.

As you improve your:

• Diet

• Sleep

• Detox pathways

• Stress management

• Exercise

• Nutritional status

…it may be possible for some people to reduce their reliance on certain medications with guidance from their healthcare provider.

The goal is not to avoid necessary medications (undoubtedly some can be lifesaving) - it is to support your body so it can function at its best and ensure you are using the right tools for your individual health needs.

Consider:

☐ Review medications regularly with your provider

☐ Ask whether every medication is still necessary

☐ Understand potential side effects and interactions

☐ Discuss nutrient support and lifestyle changes

☐ Explore evidence-based natural approaches

☐ Address root causes instead of only managing symptoms

Never discontinue prescriptions without medical guidance. Medication changes should always be made with a qualified healthcare professional.

For more information:

➡️ Meds That Deplete Nutrients & Natural Alternatives to Pharmaceuticals

📱 7. EMF + Technology Habits

 The World Health Organization classifies EMF radiation as a Class 2B carcinogen... the same category as smoking cigarettes.  From 5G towers to WiFi routers, smart meters, Bluetooth, and even your microwave - it’s everywhere.

Simple habits that may help reduce unnecessary exposure:

☐ Avoid sleeping with your phone next to your head

☐ Use airplane mode when possible

☐ Avoid carrying your phone directly against your body

☐ Keep phones away from your body when not needed

☐ Use speakerphone or wired options

☐ Turn off unnecessary wireless devices

☐ Create technology-free times during your day

☐ Consider unplugging router overnight

☐ Keep your phone fully charged

☐ Reduce unnecessary electronics, especially around bed

☐ Research technology choices before adding them

🚫 Reduce or Replace:

• Dirty electricity

• Smart meters

• Solar panels

• Electric vehicles

• Smart appliances

• Bluetooth

• Airpods/wireless ear buds

For more information:

➡️ 5G & WiFi Emit Radiation: The WHO Ranks It as a 2B Carcinogen — Learn How to Protect Yourself

☀️ 8. Nervous System Support + Emotional Environment

Your environment is not just physical. Your thoughts, relationships, and daily inputs matter. Your body heals best when it feels safe.

Every thought, relationship, conversation, headline, song, and scrolling session sends signals to your nervous system. The messages you repeatedly expose yourself to can either support healing or keep your body stuck in survival mode.

Support your nervous system:

☐ Get morning sunlight

☐ Spend time outdoors

☐ Ground barefoot when possible

☐ Move your body daily

☐ Strength train

☐ Walk

☐ Prioritize quality sleep

☐ Laugh often

☐ Prayer/meditation

☐ Practice affirmations

☐ Somatic exercises

☐ Practice slow, deep breathing

☐ Spend time with people who bring you peace

☐ Practice gratitude

☐ Make time for hobbies and things that bring you joy

Reduce:

☐ Constant negativity

☐ Fear-based media consumption

☐ Toxic relationships

☐ Doom scrolling

☐ Chronic stress

☐ Violent or stressful entertainment

☐ Music/content that leaves you anxious, angry, or on edge

Your nervous system doesn't only respond to physical toxins, it also responds to what you repeatedly expose yourself to. Create an environment that tells your body it's safe enough to heal.

For more information:

➡️ An Important Part of Your Healing Protocol: Nervous System Support

🔎 Ingredients + Terms to Watch For

Some ingredients deserve a closer look:

🚩 Fragrance / Parfum

🚩 Artificial flavors

🚩 Natural flavors

🚩 Dyes

🚩 Citric Acid

🚩 Seed/vegetable oils

🚩 Preservatives

🚩 Parabens

🚩 Stearates (magnesium stearate, calcium stearate)

🚩 Gums (xanthan, guar, carrageenan)

🚩 Phthalates

🚩 PFAS

🚩 BHT/BHA

🚩 Dioxides (silicone & titanium)

🚩 Artificial sweeteners

Also watch marketing terms:

• “Natural”

• “Green”

• “Clean”

• “Non-toxic”

These words are not always regulated.

🌱Don't Try to Change Everything Overnight

This doesn't have to feel overwhelming!

Start with the things you interact with every single day:

1. Your food

2. Your water

3. Your air

4. Your sleep

5. Your personal care products

6. Your cleaning products

7. Your emotional environment

Small changes, consistently made, can dramatically change your daily exposure over time.

Need a cleaner swap? Just ask! I’m here to help you find better options. Check out my Detox Shop for my favorite non-toxic products, from red light therapy and skincare to detox tools and protocols.

You've got this! Your body is always working toward balance, and every positive change you make is a step toward supporting your health. I'm so glad you're here, and I can't wait to help guide you along the way.