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The Ultimate Human with Gary Brecka
279. There's Microplastics Already Inside Your Body. Here’s How to Detox Microplastics Fast
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These plastics are no longer just polluting oceans or contaminating the food supply. They've become part of the human body itself. Today, we're breaking down exactly how to get microplastics out of the body and keep them out for good. Microplastics are tiny plastic particles smaller than 5 millimeters in size, often formed when larger plastics break down over time. And since plastic doesn't biodegrade, it ends up accumulating in the environment and everyday items. Once ingested, these microplastics can cause physical irritation and inflammation in the GI tract. This can potentially lead to chemical toxicity, since these particles actually carry other absorbed contaminants right into the body. Right now, there's no scientifically proven way to completely clear microplastics from the body, but that doesn't mean that you're powerless. What the current research does show is that the body already possesses highly sophisticated detoxification and elimination systems. Implementing certain lifestyle interventions may help reduce the total burden while limiting ongoing exposure. So here's the protocol I would recommend. Step one, foreign. Right now, you have a credit card's worth of microplastics inside your body, circulating through your bloodstream, accumulating in your organs, even crossing into the brain. These plastics are no longer just polluting oceans or contaminating the food supply. They become part of the human body itself. Every day, without realizing it, you inhale them, drink them, and consume them. And this causes micro microscopic particles to continue to move through your system. Now, before you panic, here's the important part. Your body's not completely defenseless against them. In fact, it already has a built in detoxification and elimination system that's designed to remove harmful compounds. The problem is that most people are overwhelming these systems daily, and almost nobody is talking about how to properly support them. I'm Gary Brecke, and you're listening to the ultimate human podcast, where we dig into the real science of human performance, longevity, and disease prevention. Today, we're breaking down exactly, exactly how to get microplastics out of the body and keep them out for good. Most likely, you've drank from a plastic water bottle before. However, you weren't just drinking the water like you may have thought. Researchers have actually found that on average, a plastic water bottle contained 240,000 plastic particles per liter. And 90% of those particles were nanoplastics, while the remaining 10% were microplastics. That means if you drink just two standard sized plastic water bottles, you may consume hundreds of thousands of plastic microparticles in a When you consider how often people rely on bottled water, the scale of this exposure becomes difficult to ignore. Now, you may be wondering, what exactly is a microplastic, let alone a nanoplastic? Well, microplastics are tiny plastic particles smaller than 5 millimeters in size often form when larger plastics break down over time. Nanoplastics are even smaller, measured in billionths of a meter, making them more difficult to detect. And since plastic doesn't biodegrade, it ends up accumulating in the environment and everyday items. So for a long time, it was misunderstood how much plastic was actually inside of us, not because the particles weren't there, but because the technology used for detection wasn't sensitive enough to find them. A 2026 meta analysis published in Environmental Pollution analyzed 190 observations across 11 high quality data sets. What they found was that these older detection methods systematically underestimated microplastic body burden. Once modern automated techniques were implemented, it made all the difference and even allowed us to locate where these plastics go when they enter the body. The concentrations detected in solid tissues were up to 70 times higher using the newer detection methods. Not only does this study reveal just how widespread microplastic accumulation may actually be, but it also suggests that these particles are far more capable of penetrating deep into human tissues than they previously believed. So if these particles are accumulating in the body at such large scale, how are they getting in? There's three primary routes. The first is through ingestion. Since microplastics are present in contaminated food and water, they can be swallowed unintentionally. This is especially common in seafood, table salt, food packaging materials, and water due to plastic bottles. As previously mentioned, once ingested, these microplastics can cause physical irritation and inflammation in the GI tract. This can potentially lead to chemical toxicity, since these particles actually carry other absorbed contaminants ra right into the body. However, ingestion is not the only pathway through which they enter. A major route of exposure is inhalation. Microplastic particles suspended in indoor and outdoor air can be inhaled right into the respiratory system. Airborne microplastics can deposit in the lungs, causing oxidative stress and inflammation. This can later lead to respiratory and cardiovascular disease, depending on the level of exposure and the particle properties. Direct contact is another potential route of exposure, since microplastics can enter the body through dermal absorption. While while the skin acts as an effective barrier against larger microplastics, the Small nanoplastics under 100 nanometers can penetrate right through the skin, especially through hair. Follicles or damaged tissue. This exposure occurs through cosmetics, personal care items, and contact with contaminated environments. Once they're inside the body, these particles enter the bloodstream and they migrate to our organs like the liver, the lungs, the kidneys, the placenta and the brain. A 2026 review in the human reproduction confirmed microplastics are even detectable in the testes, semen, ovaries and follicular fluid. Documented side effects show oxidative stress, inflammation, even DNA damage and possible endocrine disruption. So as evidence of accumulation in human tissues continues to grow, attention is now shifting towards an equally important area of research, whether the body can effectively eliminate these particles once they're inside. Right now, there's no scientifically proven way to completely clear microplastics from the body, but that doesn't mean that you're powerless. What the current research does show is that the body already possesses highly sophisticated detoxification and elimination systems. Implementing certain lifestyle interventions may help reduce the total burden while limiting ongoing exposure. So here's the protocol I would recommend. Step 1 Cut off the source. Reduce the exposure to microplastics. This is crucial since none of the clearance strategies will matter if you're continuously reloading your system. That means controlling the exposure routes that you come in contact with every single day. You can reduce exposure by filtering your water. A 2023 peer reviewed study from researchers at the University of Toronto found that household point to point use of filtration systems using membrane based technologies removes 78 to 100% of the microplastics from drinking water. So the one that I use in my home is a reverse osmosis system which uses extremely fine membranes capable of physically excluding many microplastics and nanoplastics. The next major strategy has to do with food storage and preparation. I'd really advise you to stop heating food in plastic trays if you're already doing that. Heat accelerates both chemical leaching and particle degradation. Switch to glass or stainless steel or ceramic storage for cooking. Then there's the air you breathe. Indoor air continuously carries microscopic synthetic fluid fibers and particles that are inhaled throughout the day. Running a HEPA air filter in rooms where you spend most of your time can reduce your exposure. And of course, we can't forget about the ultra processed foods in plastic packaging. They may be tempting, but stay away from those. These ingredients themselves are already problematic. But to make matters worse, microplastics migrate from the packaging, particularly in acidic or fatty foods, which accelerates leaching. Once exposure is lowered, you can finally start supporting the body's natural elimination pathways. So step two Keep your gut moving. The GI tract is both the primary entry and exit point for microplastics that haven't embedded in the tissues yet. Incorporating certain foods into your diet can potentially make a great difference. Make sure that you're eating soluble fibers like ground flaxseed and chia, which actually help bind these particles and create bulk stool. This even becomes more important when you eat meals containing fat and protein, because those nutrients stimulate the gallbladder to contract and release bile giving carrying the liver's packaged waste into the intestine. Fiber actually captures that bile and moves it out in stool. Skip fiber, skip meals, and that bile and whatever it's carrying get reabsorbed and it recirculates. The gut isn't a system that should be ignored since it's actively involved in how the body responds to these particles. Keep it moving and it's one of the most accessible interventions you can do. So number three my favorite sweating. Remember, microplastics don't travel alone. Researchers call them Trojan horses because they absorb and carry heavy metals like mercury, cadmium and lead, as well as persistent organic pollutants like PCBs and PAHs. They carry these directly into human tissue. Since sweat is already an established excretion route for heavy metals and persistent organic pollutants, there's a real biological plausibility that sweating will help pull some of those co transported chemicals back out into even if the plastic particle itself stays behind. While research is still early on, I still think we should act now. Regular dry sauna use followed by proper mineral and fluid hydration is still worth including in this protocol. Just understand where it fits in the hierarchy. This should be viewed as a supporting intervention, not the primary strategy for lowering microplastic burdens. So step four Prioritize sleep. The brain has a waste clearance system called the Glymphatic Network. I talk about this all the time on my sleep challenges. This system in your brain is dramatically more active during non rem sleep or deep sleep, allowing cerebrospinal fluid to circulate through the brain tissue and help clear metabolic waste. Since microplastics have been confirmed to be in the brain tissue, this may be doing more work than we currently give it credit for. Aim for seven to nine hours of sleep each night to improve sleep quality and duration. Keep your room quiet, keep it dark and keep it cool, ideally between 65 and 68 degrees Fahrenheit. This is a sleep environment that helps promote deeper, more restorative sleep And Step five Support your antioxidant and hepatic pathways. Once particles are embedded in solid tissue, behavioral interventions are unlikely to dislodge them, but the oxidative damage they generate while they're present is at least partially modifiable, and that matters for long term outcomes. This is where supporting our internal or endogenous antioxidant detoxification systems becomes relevant. Glutathione is the liver's primary detoxification molecule and one of the body's most important antioxidant defenses. That's why it resides in every single living cell in body. Since microplastic exposure can contribute to oxidative stress, inflammation, mitochondrial dysfunction and cellular damage, glutathione can significantly increase the body's demand. So glutathione actually helps the body defend itself against oxidative stress by neutralizing harmful free radicals and supporting the liver's natural detoxification pathways. It can also protect mitochondria while supporting broader antioxidant systems that are involved in cellular repair and defense. You can increase glutathione production through supplementing with N acetylcysteine nac. Also with adequate dietary protein and sulfur rich cruciferous vegetables, polyphenol rich foods like berries, olive oil and green tea provide additional antioxidant and anti inflammatory support that is directly relevant to the mechanisms of harm. If you want to go deeper on protecting your body from microplastic exposure or other contaminants, or you have specific questions about your own biology, I'd really encourage you to check out the ultimate human VIP community. Inside you'll find concise health protocols and structured challenges that are all designed around supporting your body's natural detoxification systems. You also get access to my AskGary anything AI. I've trained this exclusively on my podcasts and stage talks, lectures, interviews, white papers so you can ask personal questions about this topic and get answers like you're having a one on one conversation right here with me. It's truly an incredible community with thousands of like minded people like you that are working together to become the healthiest version of themselves. I highly recommend you check it out at the link in the show notes below. And in the end, the goal here is not perfection, it's lowering the total burden over time while reducing the biological damage that these microplastics can cause while they're present in our bodies. No single intervention reverses years of accumulation. What makes this framework valuable is that it works with the systems the body already has in place. When you reduce what's constantly coming in while supporting the body's, trying to clear it out. You stop overwhelming the system and you start supporting human biology in the direction it was already designed to move. And that's just science.