Podcast Summary: "Reduce Your Toxic Load in Surprising Ways"

BETTER! Muscle, Mobility, Metabolism & (Peri)Menopause with Dr. Stephanie

Episode: Reduce Your Toxic Load in Surprising Ways with Dr. Aly Cohen
Host: Dr. Stephanie Estima
Guest: Dr. Aly Cohen (Triple Board-Certified Rheumatologist, Integrative and Environmental Health Expert)
Date: December 8, 2025

Episode Overview

This episode dives deep into the world of environmental toxins—what they are, their impact on women's health (particularly in perimenopause and menopause), and, crucially, how to reduce your toxic load in practical, accessible ways. Dr. Stephanie Estima welcomes Dr. Aly Cohen, an expert in environmental health, who demystifies the science and offers real-world steps for reducing harmful exposures. The tone is balanced, non-hysterical, and supportive—focusing on progress, not perfection.

Key Discussion Points & Insights

1. Understanding Environmental, Immune & Endocrine Disrupting Chemicals

• Definition: Chemicals (both natural and synthetic, with a focus on synthetics) that disrupt bodily communication between the immune and endocrine systems.
• Interconnectedness: "The endocrine system and the immune system are not siloed... There is a lot of crosstalk." – Dr. Cohen [04:34]
• Types of Chemicals:
  • Bisphenols (e.g., BPA, BPF, BPS): Known for estrogen-mimicking, dually affecting hormone balance and the immune system.
  • Phthalates, Heavy Metals, PFAS ('forever chemicals'): Each with its own set of risks.
• Vulnerable Populations: Children, teens, pregnant women, and those in peri/menopause—periods when hormonal flux makes the body more susceptible.
  "There's no required testing in the US for safety or toxicity... especially in vulnerable populations." – Dr. Cohen [06:43]

2. Mechanisms of Harm and Clinical Manifestations

• Low-level, Chronic Exposure: Most chemical effects are insidious, accumulating over time.
• Mechanisms: Mimic/block hormones, up/down-regulate receptors, promote inflammation, disrupt gut microbiome, and increase risk of autoimmunity and metabolic dysfunction.
• Examples:
  • BPA: Increases pro-inflammatory cytokines, affects glucose regulation and insulin resistance, and impacts breast and muscle tissue.
  • Obesogens: Class of chemicals that influence weight by altering fat storage, cell differentiation, and hormone function—making weight management harder, even with healthy habits. "Obesogenic chemicals can actually make stem cells become fat cells... affect adiponectin, muscle cells, create insulin resistance. It's a variety of mechanisms." – Dr. Cohen [20:58]
• Clinical Clues: Fatigue, aches, unexplained injuries, skin issues, autoimmune flares, resistance to weight loss, and worsening perimenopausal symptoms.

3. Practical, Actionable Steps to Reduce Toxic Load

Food & Nutrition

• Frozen Organic Produce:
  • “Frozen USDA organic produce is available literally across the country in big box stores... They're accessible and last forever.” [29:42]
  • Advantages: Nutrient-dense, reduced exposure compared to canned foods (which often have BPA linings), and cost-effective.
  • Tip: Never microwave food in plastics—transfer to glass or stainless steel.
• Canned Foods: Main source of BPA exposure; reduce or swap for fresh/frozen options.
• Packaging:
  • Recognize slippery linings in takeout as likely PFAS. Opt for less packaged food when possible.
• Farmers Markets: Ideal for fresh, in-season, or organic produce.

Water Quality

• Reverse Osmosis (RO) Filtration:
  • Most effective for removing wide range of contaminants including heavy metals, BPA, and PFAS.
  • Countertop RO systems now affordable; long-term cheaper than repeated carbon filter changes.
  • “An RO filter costs $275 now… you don't have to do anything. If people can wrap their head around upfront costs, [it] actually saves them a lot of money.” – Dr. Cohen [52:00]
• Other Methods:
  • Carbon block filters (less effective, but better than nothing).
  • Boiling water kills pathogens, not chemicals.
  • Travel tip: Choose bottled waters labeled “reverse osmosis” when on the go.
• Hydration: Vital for facilitating natural detoxification.

Air Quality & Home Environment

• Minimize Indoor Pollutants:
  • Limit use of air fresheners, candles, synthetic cleaning products; open windows when outdoor air is clean.
  • “We bring in a lot of junk into our home environment that aerates off… avoid bringing it into our home, that actually starts to clean out our house over time.” – Dr. Cohen [57:50]
  • Simple options: Vinegar and citrus peels for cleaning.
  • HEPA filters: For times of poor outdoor air quality (e.g., wildfire season).
• Plants: Certain houseplants can help absorb volatile compounds and improve air.

Cooking & Food Storage

• Cookware:
  • Best: Stainless steel (food grade), glass, cast iron.
  • Caution with ceramic (possible lead in glazes); avoid nonstick pans (PFAS off-gassing).
  • Key quote: “Materials that don’t break down—glass, stainless steel, cast iron… Ceramic, only if third-party tested.” [68:42]
• Food Storage: Swap plastic containers for glass; never heat food in plastic.

Personal Care & Feminine Products

• Audit Your Products:
  • Start with most frequently used (shampoo, lotions, deodorant, menstrual products).
  • "Teenagers use the most products per 24 hours than any other demographic. They average around 17." – Dr. Cohen [73:54]
• Safe Swaps: Use available apps and resources (EWG Skin Deep, Think Dirty) to select safer options.
• Menstrual & Vaginal Health: Avoid bleached/plastic-laden tampons/applicators and scented douches. Opt for organic cotton hygiene products or menstrual cups.
  • "The vaginal canal is one of the cleanest self-cleaning ovens you can find. We need to let that sucker breathe and be healthy..." – Dr. Cohen [76:57]

4. The 4 A’s of Environmental Health Navigation [39:07]

Dr. Cohen’s simple, non-perfectionistic system for making lasting changes:

1. Assess – Where are your exposures? (includes a 50-question survey in Dr. Cohen’s book)
2. Avoid or Swap – Reduce number of products/exposures; swap for safer versions.
3. Add – Support your body's detox (exercise, sweating, sleep, nutrition).
4. Allow – Some things you can’t/won’t change. Progress, not perfection.

5. Supporting Your Body’s Natural Detoxification

• Movement & Sweat: All exercise is beneficial; sweating (via exercise or sauna) directly aids chemical clearance.
  • “Movement of any kind is going to be good for the human body… sauna is a great option if you can’t exercise.” – Dr. Cohen [42:25]
• Sleep: Critical for recovery and detox processes.
• Nutrition: Emphasis on nutrient-dense foods (e.g., cruciferous vegetables for liver support).

6. The Balanced Perspective: Progress, Not Perfection

• Mindset: Don’t let perfect be the enemy of better.
• Allow for 'Big Allows': Hair color, favorite leggings, occasional takeout—make intentional choices about what matters for you and your family.
  • “I color my hair... my kids play lacrosse and I have a whole podcast on turf … Don’t get hung up on the details, think globally.” – Dr. Cohen [14:31]

Notable Quotes & Memorable Moments

• "Our bodies are a sponge. The chemicals are not tested. They can affect health even at low levels over time. And you can intervene so you can reduce those levels." – Dr. Cohen [00:00], [81:57]
• "It's not about being perfect, it's about being better." – Dr. Stephanie [Intro/overall tone]
• “When you change to organics, it changes the chemistry of your blood, your urine, your breast milk.” – Dr. Cohen [00:00], [81:57]
• “I want to expose the audience... which might seem at first a little scary, but also arm them with strategies and actions... what they can immediately do today to reduce toxic burden.” – Dr. Stephanie [12:22]
• “It’s never just one chemical, because we’re filled with mixtures of chemicals.” – Dr. Cohen [14:31]
• “Anything is better than nothing in terms of preparing water.” – Dr. Cohen [52:00]
• “Open your windows… that’s accessible to everyone.” – Dr. Stephanie [01:35]
• On teens: “Per 24 hours, teenagers use the most products… they average around 17 products.” – Dr. Cohen [73:54]
• “Your body’s a sponge. What you put in, on and around your body is something we absorb.” – Dr. Cohen [77:31]
• “You don’t want to pass these genetic changes [epigenetic] on to successive generations.” – Dr. Cohen [81:57]
• “If there’s one big action item... start with what you do every single day. Your water and your food.” – Dr. Cohen [82:34 paraphrased]

Timestamps for Key Segments

• [04:34] – Defining immune and endocrine disrupting chemicals: mechanisms and cross-system effects
• [10:42] – BPA: history, mechanisms, and ongoing regulatory gaps
• [20:58] – Obesogens: how chemicals contribute to fat storage & insulin resistance
• [29:42] – The benefits of frozen organic produce and practical food swaps
• [33:28–35:19] – Nutrient density, flavor, and economics of fresh vs. frozen fruit
• [41:48] – Supporting detox: movement, sweating, hydration, and practical exercise advice
• [52:00] – The real cost and function of water filters: boiling, carbon block, RO, and hacks for travel
• [57:50 & 60:11] – Improving indoor air: products, dust, HEPA, vinegar cleaning, and houseplants
• [68:42] – Cookware choices: glass, stainless steel, cast iron, and cautions about ceramic
• [72:58] – Personal care products, teens, and menstrual product exposures
• [81:57] – Big takeaways and overall philosophy

Concluding Action Steps

If you do one thing:
Start by swapping ONE daily habit—glass over plastic for leftovers, a better water filter, or a safer shampoo. Progress accumulates!

Additional Resources:

• Dr. Aly Cohen’s new book: Detoxify: A Mindful Approach to Environmental Health, featuring a 21-day actionable plan and an assessment survey.
• The Smart Human (Dr. Cohen’s platform) for practical health tips and mythbusting.

Final Thoughts

Dr. Aly Cohen’s approach is refreshing—grounded in evidence but focused on realistic, low-stress strategies. She reminds listeners that overwhelm is normal but unnecessary, and even small steps can lead to measurable health improvements. Dr. Stephanie’s questions and reflections throughout the episode anchor the conversation in everyday women’s concerns, making this episode a must-listen (or must-read summary) for anyone seeking to lower their toxic exposure without panic or perfectionism.

For more, follow Dr. Stephanie (@drstephanieestima) and Dr. Aly Cohen (@thesmarthuman) on social media, and check out the show notes for links and resources.