The Root Cause of Disease: Crap Food, Toxins, and Stress

In today’s world, it's no secret that we face a multitude of health challenges. What many people don’t realize, however, is that much of this stems from a few simple things: crap food, toxins, and stress. These three factors are the root cause of so many modern diseases—but the good news is, you have the power to change that. Here’s how.

What We Put in Our Bodies Matters

The human body is smart. It views everything we consume as either a nutrient or an invader. If it's seen as a nutrient, the body efficiently breaks it down, absorbs the essential vitamins and minerals, and expels the waste. This is how our body is designed to function—taking in what it needs to fuel us and discarding the rest. 

But what happens when we consume things that aren’t nutrients? Whether it's processed junk food filled with artificial chemicals, additives, or other synthetic substances, our bodies perceive these as invaders. This is when the immune system kicks into high gear, trying to fight off what it doesn’t recognize. In response, it triggers inflammation. And here's the problem—our modern diets are packed with foods that our bodies don't recognize. This constant immune response keeps inflammation levels high.

Understanding Inflammation

Inflammation, while vital for healing injuries, becomes harmful when it's chronic. Chronic inflammation has been linked to a host of diseases, including autoimmune disorders like rheumatoid arthritis, multiple sclerosis, and lupus. When your body is constantly in a state of alert, trying to ward off these invaders, it has little time to focus on maintaining its other vital functions.

This is why so many people today are suffering from conditions that just a few decades ago were rare. What we eat has fundamentally changed. Fast foods, refined sugars, and processed snacks dominate our diet. Many foods are not only devoid of nutrients but actively contribute to disease.

Living in a Toxic World

Let’s face it—we live in a toxic, overburdened world. From pesticides in our food to chemicals in our cleaning products, and even electromagnetic radiation we can’t see, we are constantly inundated by toxins. But how do these toxins affect our health?

Toxins like heavy metals, chemicals in plastic, and pollutants in the air disrupt the delicate balance of our bodies. Some toxins, like endocrine disruptors, mimic hormones in our bodies and can throw off everything from metabolism to mood. Others accumulate in our tissues and organs, gradually affecting our immune and neurological systems. 

Over time, this toxic load can overwhelm our natural detox pathways. When our liver, kidneys, and skin (our body's primary detox organs) are overworked, they can't function optimally. This buildup of toxins causes everything from brain fog and fatigue to serious diseases like cancer and neurodegenerative disorders.

Practical Steps to Reduce Toxic Exposure

While we can't control every toxin we're exposed to, we can control what we put in our mouths and bring into our homes. Here are some practical steps to help you reduce your toxic load:

1. Switch to Organic, Whole Foods

Opting for organic, whole foods is one of the most powerful changes you can make for your health. Organic foods are grown without the use of synthetic pesticides, herbicides, and fertilizers, which are commonly used in conventional farming. These chemicals not only harm the environment but also remain as residues on the food we eat, contributing to our toxic load. Organic farming also avoids genetically modified organisms (GMOs), which have potential health risks still under study.

In addition to choosing organic, eating in a way that mimics how our ancestors ate—also known as eating ancestrally—can provide huge benefits. Focus on whole, unprocessed foods, including grass-fed beef and pasture-raised poultry. These animals are raised on their natural diets, meaning their meat is richer in essential nutrients like omega-3 fatty acids, vitamin E, and antioxidants compared to conventionally raised livestock. Not only are these foods better for your body, but they also support sustainable and ethical farming practices.

By eliminating processed foods and replacing them with nutrient-dense, real food, you can significantly reduce inflammation, support your body’s natural detox processes, and provide it with the fuel it needs to function optimally.

2. Choose Natural Cleaning Products

Many people don't realize just how harmful traditional household cleaners can be. Products that claim to kill bacteria and "make your home fresh and clean" often contain harsh chemicals like ammonia, bleach, and phthalates. These chemicals contribute to indoor air pollution, which can irritate your lungs, skin, and eyes, and increase your exposure to toxins that disrupt hormone balance and damage the immune system. 

Switching to natural cleaning products—such as those made with essential oils, vinegar, and baking soda—is an easy way to reduce your exposure to these harmful substances. These natural alternatives are not only effective in keeping your home clean but are much safer for you, your family, and the environment. Plus, making this change means you're not introducing even more toxins into your living space, further lightening the toxic load your body has to process.

3. Filter Your Water

While we expect our tap water to be clean and safe, municipal water supplies are often treated with chemicals like chlorine and fluoride. Chlorine, used to disinfect water, can form harmful byproducts that have been linked to cancer, while fluoride has been a topic of debate due to its potential to cause thyroid dysfunction and neurotoxicity in high amounts. Other contaminants like heavy metals, pesticides, and pharmaceutical residues can also be found in tap water.

One of the best investments you can make for your health is a high-quality water filter. I recommend the Berkey water filter, which is known for its ability to remove a wide range of contaminants, including heavy metals, bacteria, and viruses, while leaving behind essential minerals. If a Berkey is out of your budget, there are other affordable options, like reverse osmosis or activated carbon filters. The key is to ensure you're filtering out as many contaminants as possible to keep your water—and body—clean.

That said, research on water filtration is constantly evolving, and it's important to use both intuition and critical thinking when deciding what’s best for you. Berkey has recently faced scrutiny from the EPA, and the full truth behind these debates is known only to those directly involved. I've also been introduced to Multipure filtration systems, which seem like a solid option. While this system is currently out of my budget, I do believe that a whole-house filtration system is the most practical choice—especially for those on city water, where contaminants can be more pervasive.

4. Minimize Plastic Use

Plastics have become an unavoidable part of modern life, but they come with serious health risks. Many plastics contain chemicals like BPA (bisphenol A) and phthalates, which are known endocrine disruptors. These chemicals can leach into your food and drinks, especially when plastic containers are heated. Over time, exposure to these substances has been linked to hormone imbalances, reproductive issues, and even certain cancers.

To minimize your exposure, switch to safer alternatives like glass, stainless steel, or ceramic for storing food and drinks. And you shouldn’t be microwaving your food, especially not in plastic containers! The heat from the microwave can cause even more chemicals to leach into your food, potentially turning a healthy meal into a chemical cocktail. If you do use a microwave, transfer your food to a glass or ceramic dish before reheating it. Better yet, opt for stove-top or oven reheating when possible.

Reducing plastic use not only benefits your health but also cuts down on plastic waste, helping the environment.

5. Reduce Exposure to EMFs

We are constantly surrounded by electromagnetic fields (EMFs) from various sources—Wi-Fi routers, cell phones, computers, and other electronic devices. While the long-term health effects of EMFs are still being researched, there is growing evidence that high exposure can contribute to issues like insomnia, headaches, and even an increased risk of certain cancers. 

One simple way to reduce your exposure to EMFs is to turn off your Wi-Fi router at night. Wi-Fi emits a constant low-level electromagnetic field, and since you don’t need it while you’re sleeping, turning it off can significantly reduce your exposure. Additionally, limit your phone use when possible, or use speaker mode or wired headphones to avoid holding your phone directly against your head.

Another powerful practice is grounding—walking barefoot on natural surfaces like grass, sand, or soil. This allows your body to reconnect with the Earth's natural electrical charge, which can help reduce inflammation, improve sleep, and counteract some of the effects of EMF exposure. Grounding is a simple and free way to bring your body back into balance amidst our high-tech world.

While cleaning up your diet and reducing toxic exposure can go a long way in improving health, there’s another factor that plays just as big a role—if not bigger: stress.

The Impact of Stress on Health

Recent research is finally catching up to something we've intuitively known for a while—stress is a far bigger problem than we once thought. During my time working in cardiology, it became clear that personality—specifically, how we manage stress—was a greater risk factor for heart disease than smoking, obesity, or a sedentary lifestyle.

People with what is known as “Type D” personality, which stands for distressed, are more likely to suffer from chronic illnesses. These individuals are prone to internalizing stress and are often anxious, irritable, or easily upset. Imagine someone who loses their cool when cut off in traffic and spends the rest of their day stewing over it. This might seem trivial, but it's a perfect example of how chronic distress affects the body.

When we’re in a constant state of distress, our bodies react by tightening the coronary arteries, raising blood pressure, and increasing heart rate. These physiological changes, while helpful in short bursts (like during a fight-or-flight scenario), become harmful when sustained over long periods. Over time, this chronic stress response can lead to cardiovascular disease, high blood pressure, and even strokes.

Stress and the Body’s Response

Beyond heart disease, stress has a cascading effect on nearly every system in the body. Chronic stress can weaken the immune system, making us more vulnerable to infections and disease. It can upset our digestive systems, lead to insomnia, and increase the risk of mental health issues like anxiety and depression. 

What’s more, the constant barrage of information from what Kelly Brogan used to call “mommy medicine and daddy government” keeps us in a perpetual state of stress. Both are designed to trigger unresolved childhood traumas and keep us stuck in a child-like state, emotionally overwhelmed and powerless. As a result, many of us walk around like wounded children, stressed out and emotionally reactive.

The Solution: Mindfulness, Label Reading, and Managing Stress

So, what can we do? The solution to this trinity of disease—crap food, toxins, and stress—is to take control where we can. It starts with mindfulness. Here are a few simple but powerful actions you can take today to reduce your toxic load and manage stress:

1. Read Labels

When we think of reading labels, most people immediately associate this with food packaging. However, it’s important to recognize that what you bring into your home—whether it’s food, cleaning supplies, beauty products, or even furniture—can impact your health in ways you might not expect. Every product we use has an ingredient list, and understanding these ingredients is crucial for reducing exposure to harmful chemicals and toxins.

Food Labels

Food labels are often filled with hidden ingredients that can contribute to inflammation and long-term health problems. Common culprits include artificial preservatives, dyes, and sweeteners like high-fructose corn syrup. Processed foods are also loaded with unhealthy fats and excessive sugar, both of which can wreak havoc on your body. Reading food labels allows you to spot these harmful ingredients and choose healthier options. Focus on products with short ingredient lists, where you recognize every item as a real food ingredient.

Cleaning Supplies

Many cleaning products are marketed as "natural" or "green," but when you take a closer look at the label, they can still contain harmful chemicals. Substances like ammonia, bleach, and phthalates can irritate the lungs and skin, contribute to poor indoor air quality, and disrupt your endocrine system. Even household items like air fresheners can contain volatile organic compounds (VOCs) that are harmful when inhaled. Be wary of marketing terms like "natural" and "eco-friendly" and instead take the time to actually read the labels and research the ingredients, which indicate more reliable standards for safety. (Send me an email if you’d like a list of the chemicals to avoid in common household products.)

Beauty Products

What we put on our skin is just as important as what we eat because the skin absorbs many of the substances it comes into contact with. Conventional beauty products often contain ingredients like parabens, sulfates, and synthetic fragrances, which are linked to hormone disruption and allergic reactions. To reduce exposure, look for products with simple, plant-based ingredients or those labeled as "fragrance-free" (as opposed to "unscented," which can still have masking chemicals). 

Furniture and Fabrics

Even furniture and home textiles can harbor hidden dangers. Many couches, mattresses, and carpets are treated with flame retardants, which have been linked to cancer, neurological disorders, and hormone imbalances. When purchasing furniture, look for items labeled "PBDE-free" (polybrominated diphenyl ethers) or those that use natural materials like untreated wood and organic fabrics. For new fabrics like clothing and bedding, consider choosing organic cotton, hemp, or linen to avoid pesticide residue and synthetic chemicals.

By reading labels, you empower yourself to make informed decisions. It’s about being proactive rather than reactive, reducing your body’s toxic burden one product at a time. And it takes time!! Don’t overwhelm yourself with this process. Make the commitment today to pay attention to the NEXT thing you bring in your house instead of feeling like you have to get rid of everything and start over.

2. Incorporate Stress Management Techniques

In our fast-paced world, chronic stress has become a common problem. Unfortunately, many people fail to realize the profound impact stress has on their physical and mental health. Chronic stress triggers a cascade of biological reactions, keeping the body in a constant state of “fight, flight, or freeze” mode. This state, which is meant to be temporary during moments of immediate danger, causes our adrenal glands to release stress hormones like cortisol and adrenaline. Over time, this leads to a host of health issues, including fatigue, anxiety, digestive problems, and even heart disease or autoimmune disorders.

Incorporating stress management techniques into your daily routine can help mitigate the negative effects of chronic stress. Here are a few highly effective approaches:

Meditation

Meditation is one of the most powerful ways to calm the nervous system and cultivate inner peace. It teaches the brain to shift from a reactive state to a more responsive and centered state. Even just 10 minutes of daily meditation can reduce cortisol levels, improve focus, and increase feelings of well-being. You don’t need to be an expert to start—there are many guided meditation apps and resources that make it easy for beginners. Over time, meditation trains the brain to be more resilient in the face of stress, helping you remain grounded even during challenging moments.

Yoga

Yoga combines physical movement with mindfulness, making it an excellent tool for stress relief. The physical postures (asanas) help release tension stored in the muscles, while deep, intentional breathing calms the nervous system. Yoga encourages the parasympathetic nervous system (the "rest-and-digest" mode) to take over, which counteracts the fight-or-flight response. Whether you practice gentle, restorative yoga or a more vigorous flow, the emphasis on connecting breath with movement is a key factor in reducing stress and improving overall mental health.

Breathwork

Breathwork refers to various breathing exercises that can help control your body’s response to stress. When we’re stressed, our breathing tends to become shallow and rapid, which can exacerbate anxiety and tension. Conscious breathing exercises, like deep diaphragmatic breathing or box breathing (inhaling for a count of 4, holding for 4, exhaling for 4, and holding again for 4), can help lower the heart rate, calm the mind, and bring you back into the present moment. By regularly practicing breathwork, you can retrain your body to respond to stress with ease rather than panic.

One particularly transformative type of breathwork is holotropic breathwork, which allows for the controlled re-experiencing of trauma in an embodied way. Through dual awareness, participants maintain a sense of safety and present-moment grounding while also diving deeply into unresolved emotional wounds or past traumas. In this state, the body and mind can process and release these experiences, leading to healing and integration. This ability to re-experience trauma in a safe, controlled environment helps the body move from a place of stuckness into emotional and psychological resolution, reducing the long-term impacts of unprocessed trauma.

Incorporating one or more of these techniques into your daily routine can create a lasting positive impact on your physical and mental health. Stress is inevitable, but how we manage it makes all the difference.

3. Practice Mindfulness

Mindfulness is more than just a buzzword—it’s a transformative practice that can change how you interact with the world and your own mind. At its core, mindfulness is the art of being present and aware of your thoughts, emotions, and surroundings without judgment. Rather than being on autopilot, mindfulness encourages you to engage with life more intentionally.

Mindfulness and Stress

When we aren’t mindful, we tend to react impulsively to stressors. For example, a stressful email or unexpected event might cause us to lash out, retreat into anxiety, or make impulsive decisions. Practicing mindfulness helps us step back and observe the situation rather than getting caught up in it. This allows us to respond calmly and thoughtfully, instead of letting stress dictate our reactions. Over time, this can help reduce the overall impact of stress on your life.

Mindfulness with Food

Practicing mindfulness extends beyond stress management—it also plays a role in how we interact with food. Mindful eating encourages you to slow down, savor each bite, and truly tune in to your body’s hunger and fullness cues. When we eat mindlessly—such as while watching TV, driving, or working—we tend to overeat, choose unhealthy options, and miss the experience of enjoying nourishing food. By bringing awareness to what you’re eating, you can cultivate a healthier relationship with food and make more conscious choices.

Additionally, our bodies need to be in a parasympathetic state, often called "rest and digest," in order to properly digest food. This state is the opposite of the “fight, flight, or freeze” response and allows the body to focus on essential processes like digestion. When we eat in a rush, standing up, or while stressed, our bodies remain in the sympathetic state, which inhibits proper digestion and nutrient absorption. Sitting down for meals and focusing solely on eating allows your body to shift into the parasympathetic response, improving digestion and overall gut health. This is why it’s important to create dedicated meal times where eating is the main activity—your body needs the calm environment to do its work effectively. Consider having a candlelit dinner one night this week.

Mindfulness with Triggers

Cultivating awareness of our triggers—whether they be foods, stressors, or toxins—allows us to respond rather than react. Many of us have unconscious triggers that send us spiraling into stress, anger, or unhealthy habits. For example, certain environments, people, or even types of media (particularly the news or social media) can cause negative emotional responses. Practicing mindfulness helps you become aware of these triggers and gives you the space to choose a different response. Instead of falling into old habits, you can intentionally decide how to act, creating a more peaceful and empowered way of living.

Daily Mindfulness Practices

Mindfulness doesn’t have to be practiced only in meditation. You can incorporate it into daily activities like drinking tea, walking in nature, or even washing the dishes. The key is to bring your full attention to the task at hand, noticing the sensations, sounds, and feelings without judgment. These small moments of mindfulness can accumulate over time, helping you cultivate a calmer, more grounded approach to life.

Want help implementing these strategies in a way that works for your life? Inside my membership, we take these concepts from theory to practice, with everything from quick lifestyle hacks to deep-dive 6-week intensives. If you're ready to take control of your health, learn more here:

The White Oak Membership.