A Nourishing Liver Detox


Rejuvenate your Liver & Energy Plan

A detox is in order if you find that you are using coffee or sugar to mask your fatigue, alcohol to help deal with stress or over the counter pills to deal with headaches.  When we work to reduce the load on the liver and at the same time aid the liver in detoxifying the body, over a 4-6-week period you will be amazed at how refreshed and revitalised you feel.  Even small changes will help you achieve improved energy and vitality!

How do you know if you have an unhappy liver?  

Some typical symptoms are:

  • Low energy/sluggishness
  • Fluid retention
  • Difficulty losing weight
  • Constipation and/or diarrhea
  • Desire to skip breakfast/nausea
  • Headaches and migraines
  • Waking between 1 – 3am
  • Skin conditions eg acne, eczema, psoriasis

A 2-Step Approach to Spring Cleaning the Body

Step 1: Reduce the Load

To help reduce the load on the liver we focus on what we want to avoid.  As much as possible we avoid liver toxins such as alcohol, caffeine, poor quality oils such as margarine, chemicals, pesticides, artificial sweeteners, excess meat and dairy, moulds, parasites, bad bacteria, chemical cleaning products, perfumes and synthetic skin care products.

Toxic Emotions?

Dealing with toxic emotions like constant irritation, anger and resentment will also help.

Step 2: Improve Detoxification Function

To improve liver function we focus on what we want to add in.  

Where possible add herbs, spices and foods that enhance liver function such as turmeric, garlic, onion, broccoli, cabbage, kale, radish, horseradish, cauliflower, cinnamon, whole salt, avocadoes, lemon juice, herbal teas, green tea, clean water, natural cleaning products, natural perfumes (essential oils) and skin care products.  Any exercise helps though yoga and walking are particularly good.

The Liver Detox Guidelines

I advocate a nutrient-dense, whole food diet based on the Wise Traditions principles. Paleo, Keto, GAPS and other diets have their roots in this traditional way of eating. All whole foods (ie non-processed foods) are naturally made up of good quality protein, good quality carbohydrates and good quality oils or fats so stick with Mother Nature

You do not need to carb or calorie count to eat a balanced diet unless you are also wanting to lose weight or heal an illness. In this case portion control and following weight loss guidelines is recommended. In general, optimal health comes from elevating the quality of the foods you naturally eat, a step at a time. For example, if you love fast food hamburgers, try making your own using quality ingredients instead.

Food Suggestions for a Detox Plan

Your breakfast examples (breakfast may be skipped in some people)

Start the day with a small glass of either ¼ – ½ lemon in warm water or 30 mls Apple Cider Vinegar in 30 mls water. 

  • Organic eggs (soft boiled or in an omelet) with fried onion, tomato, spinach, mushrooms and avocado 
  • Seasonal fruit topped with yoghurt (Greek or full fat, goat or sheep if possible, or coconut) topped with fresh, nuts and seeds eg 1 tbsp LSA 
  • Green smoothie made with water or coconut water, 1 serve low GI fruit (eg berries) and green veggies eg butter lettuce, kale, baby spinach, 1-6 raw, organic egg yolks (optional)

Your morning snack examples (optional)

  • Piece of seasonal fruit (max 2 per day)

Your lunch examples

Guidelines: Protein including fish, chicken, red meat (all organic if possible), tempe, hemp seeds, lupin flakes, eggs with salad or mixed cooked veg (in Winter) and a healthy dressing or avocado or nuts (fats are essential – don’t’ skip these).


  • Soups – all types according to season. Chicken, beef or fish broth are definitely recommended
  • Organic chicken or fish and coleslaw with homemade dressing eg tahini dressing
  • Eggs in omelet, fritatta, scrambled or soft/hardboiled with salad or veggies
  • Salmon or tuna sashimi with edamame or seaweed salad or purple rice sushi

Your dinner examples

  • Poached fish in coconut cream with oven roasted or steamed veggies eg Asian greens with butter
  • Roast lamb with roast veggies with fresh greens
  • Red curry with beef and coconut cream plus cooked greens
  • Hearty minestrone soup, include greens
  • Veggie fritters eg zucchini with pickles and Winter spinach salad and a green pesto sauce

Your beverage examples

  • Purified water
  • Bone broth with 1/2tsp Celtic sea salt
  • Miso soup

Use the above as guidelines but experiment with recipes to create excitement and variety.


Wise woman and herbalist, Susun Weed, shares the perspective of the oldest healing tradition on the planet, the Wise Woman’s Tradition. This way of thinking teaches that healing IS nourishment – nourishment of wholeness, health and holiness (as in holistic).

Nourishment is invisible, simple, grounded, holographic, both/and, ever-changing, woman-centered, and compassionate.

Susun Weed

I’ll share just one of those with you: nourishment is invisible…

Susun says: “nourishment is invisible, invisible as a bowl of soup. The World Health Organization says ninety percent of the health care provided in the world is given by women in their own homes. Invisibly. With a smile. A hug. A word of praise. In small daily increments, the wise woman builds the health of herself, her family, her community, her country, her world. She does it in the Tao, so she is invisible”. 

Brenda Rogers

Brenda Rogers

Brenda Rogers is the founder of Quintessence Health and creator of the Passage to Power Programs, Retreats and Seminars.  She combines the wisdom of Earth medicine, women’s mysteries and a career in the natural medicine and personal development industries to empower women to navigate the menopausal transition being radiant, alive and well. 

Brenda Rogers

With over 25 years experience as a corporate trainer, naturopath, yoga teacher and wise woman educator, Brenda is the head clinician and coach at Quintessence Health.

"A healthy mind and body simply ensures you have the time and energy to fully express and manifest your life’s purpose – it facilitates the unfolding of joy."

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