Start Here: 21 Day Detox Plus 12 Daily Detox Habits
Last reviewed and updated: October 30, 2026
Ready for a clean start? A plan that builds on that start and keeps working all year? Begin with my 21 Day Detox, then keep the momentum going with a dozen simple detox habits you can practice every day.
Rather than chasing a number on the scale, start by making your body, from your cells on up, as healthy as possible. Your liver, kidneys, digestive tract, lungs, lymph system and skin work hard every day to process and clear waste. “Detox” simply means supporting those organs and lowering the load you ask them to carry. When you do, many people notice better energy, digestion and sleep.
First, Set Aside 21 Days to Detox and Fast
Why 21 days? A set window makes it easier to stay focused. For three weeks you step away from the foods and drinks that add the most burden, such as added sugar, alcohol, many processed foods, fried foods, and certain meats and dairy, while you practice the habits below. Not everyone wants to avoid all of these year round, but most people can do it for a short time. Think of it as a jump start, and a reset you can repeat a few times a year.
Three weeks is also long enough to start building routines that last. Every habit on this list is part of the 21 Day Detox plan.
Join the Free 21 Day Detox Challenge
Get the daily plan, recipes, shopping list and videos from Dr. Colbert, free.
The free challenge gives you the daily guidance. If you would also like nutritional support, my Detox Starter Pack includes Fermented Green Supremefood, Fiber Zone, a liver and gallbladder formula, and my book Fasting Zone, which includes a meal plan and recipes. It is optional; the habits matter most.
12 Daily Detox Habits
During and after your 21 days, keep building with these strategies.
1. Daily Intermittent Fasting
Consider giving your body a longer overnight break from food, such as finishing dinner by 7 pm and eating again around 11 am (a 16 hour window). Start with 12 hours and work up. Research reviews suggest intermittent fasting may support insulin sensitivity, healthy weight, blood pressure and markers of inflammation, and it triggers a metabolic switch toward burning fat (1). Water, plain tea and black coffee are fine during the fast. Avoid the pitfalls in 7 common intermittent fasting mistakes, and learn what happens in your body when you fast. If you take diabetes or blood pressure medication, talk with your doctor first.
2. Cold Awakening
Finish your morning shower with 30 to 90 seconds of cold water. In a randomized trial of more than 3,000 adults in the Netherlands, people who did this daily for 30 days reported 29% fewer sick days from work, although the number of days they felt ill did not change (2). It is also a bracing wake-up for the senses. Skip it if you have heart disease or poorly controlled blood pressure unless your doctor approves.
3. Lemon Water and Green Tea Through the Day
Your body depends on water for every function, including the kidneys’ work of filtering waste. Even mild dehydration can bring headaches, fatigue and sluggish focus. Keep a bottle of filtered water with a squeeze of lemon nearby. Green tea adds antioxidants called catechins, plus L-theanine for calm, steady energy and a modest amount of caffeine.
4. Organic Greens Every Day
Leafy greens and green vegetables are a cornerstone of detox. Fill half your plate with them at lunch and dinner. On busy days, a fermented greens powder such as Fermented Green Supremefood is an easy way to add more plant nutrients to your morning.
5. Choose Healthy Oils
Use extra-virgin olive oil for dressings and gentle cooking, and avocado oil for higher heat. Both are rich in monounsaturated fats that support heart health. Cut back on the highly refined oils found in most packaged foods, especially soybean oil.
6. Wash and Eat Colorful, Organic Produce
Add vibrantly colored, lower-sugar fruits each day: berries, apples, citrus and cherries. The deeper the color, the more antioxidants they tend to carry. Buying organic when you can makes a measurable difference. In one study, families who switched to an all-organic diet for just six days saw their urinary pesticide levels drop by an average of about 60% (3). If your budget is limited, prioritize organic for thin-skinned produce such as strawberries, apples, grapes, leafy greens and peppers, and wash all produce well. Red Supremefood is a low-sugar way to add a variety of fruit antioxidants.
7. Smoothie Meals
A smoothie made with greens, berries, a fiber source, a plant milk and a scoop of protein is an easy, filling meal that keeps out added sugar and processed ingredients. Try one for breakfast after your fasting window ends.
8. Get Your Sweat On
Move your body every day, and aim for sessions that make you breathe hard and sweat a few times a week. Regular exercise supports healthy blood sugar, circulation, the lymph system and your body’s own antioxidant defenses. A sauna session is a relaxing bonus if your doctor says it is safe for you. Rehydrate with plenty of water afterward.
9. Fiber at Every Meal
Fiber feeds your beneficial gut bacteria and helps carry waste out of the body through regular bowel movements. Eat vegetables, berries, nuts, seeds and legumes, and consider a prebiotic fiber powder such as Fiber Zone in your smoothie. See 8 tips to improve gut bacteria. Increase fiber slowly and drink extra water.
10. Support Your Liver
Your liver is your main detox organ. Help it by limiting alcohol, sugar and fried foods, eating cruciferous vegetables (broccoli, cabbage, Brussels sprouts), and keeping a healthy weight. Herbs such as milk thistle are traditionally used for liver support; ask your doctor before starting any herbal supplement, especially if you take medications.
11. Good Sleep
Deep sleep is when your brain does its own cleaning. A landmark study found that the brain’s waste-clearing system works far more actively during sleep, clearing byproducts such as beta-amyloid faster than during wakefulness (4). Aim for 7 to 8 hours with a regular bedtime. Here are 7 simple steps to improve your sleep.
12. Avoid the Biggest Sources of Toxins
You cannot avoid every toxin, but you can avoid the biggest ones: cigarette smoke, excess alcohol, heavy pesticide exposure, sugary sodas, deep-fried foods, partially hydrogenated oils and ultra-processed foods. Small swaps, repeated daily, lighten the load your body carries.
“Know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?”
1 Corinthians 6:19 (KJV)
Bottom Line
Support your body’s natural detox systems and build habits that last. Start by joining the free 21 Day Detox Challenge, consider repeating it once a season, and practice these 12 habits every day in between. For more guides, recipes and videos, visit our Detox hub. You can do this, and we are here to support you.
Frequently Asked Questions
What is the 21 Day Detox?
It is Dr. Colbert’s three-week plan that removes common dietary burdens such as added sugar, alcohol and processed foods while building daily habits that support your liver, gut and other detox organs. The challenge is free to join at 21daydetox.com.
What are the best daily detox habits?
Drinking enough water, eating greens and fiber at every meal, choosing healthy oils, sleeping 7 to 8 hours, moving daily, and limiting alcohol, sugar and ultra-processed foods are among the most helpful habits.
Does intermittent fasting help detox?
Intermittent fasting gives your digestive system a longer break and may support insulin sensitivity, healthy weight and markers of inflammation. Talk with your doctor first if you take medication for diabetes or blood pressure.
How often should you do a detox?
Many people repeat a structured 21 day reset once a season, and practice simple daily detox habits the rest of the year.
Does eating organic food really reduce pesticides?
Yes. In one study, families who switched to an all-organic diet for six days saw their urinary pesticide levels fall by about 60% on average.
References
- de Cabo R, Mattson MP. Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine. 2019.
- Buijze GA, et al. The effect of cold showering on health and work: a randomized controlled trial. PLoS One. 2016.
- Hyland C, et al. Organic diet intervention significantly reduces urinary pesticide levels in U.S. children and adults. Environmental Research. 2019.
- Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013.
This article is for educational purposes only and is not medical advice. Talk with your own doctor before changing your diet, starting a supplement, or changing any medication. These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
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