How To Soak and Scrub Your Genes


If you missed last week’s blog, take the quiz and see how dirty your genes are.  Scores in the 2-5 range call for action! The two weeks of Soak and Scrub are designed to give your genes all the support they require to function at 100%.  Over these two weeks, you are giving your genes a vacation; nothing is designed to work hard all day every day, even your genes.

Many of you are likely already following some of the recommendations and that’s awesome! Keep it up!  Simply add the new recommendations to further enhance cleaning your genes.

Eat to Clean Your Genes

  • Eat organic - The easiest way to clean your genes is to not make them dirty.  Eating organic can lessen the load on your genes and increase the nutritional content of your food.

  • If you’re not hungry then don’t eat. Try eating until you are 80% full then stop.

  • Eat a maximum of three meals a day, ideally eliminating snacking.

  • Fast for 12-16 hours daily. Consider stopping at 7 p.m. and fasting until 7 a.m.

  • Chew, chew, chew and chew some more!  Allow time to appreciate each bite.

  • Limit drinking during a meal to avoid diluting your digestive enzymes.

  • Avoid gluten.

  • If you have a fever then don’t eat, just hydrate with electrolytes.  

  • Eliminate fruit juice and soda.

  • Juice veggies not fruit, and preferably use a Vitamix using the whole vegetable.  

  • Focus on foods stocked on the perimeter of the grocery store, without added ingredients.  

Supplements – to be used only when you need them. If you’re stressed, not sleeping, sick, etc., this is the time to bring on the added support.

  • Multivitamin/multimineral – without folic acid. Genes are dependent on nutrients to function properly. Instead of folic acid, choose a vitamin with methylfolate and/or folinic acid. Break up the recommended dose throughout the day and avoid taking this within 5 hours of bedtime.

  • Electrolytes – sodium, potassium, chlorine, calcium, magnesium, phosphate and taurine (to help carry electrolytes). Common symptoms suggestive of electrolyte deficiency: muscle contraction, irregular heartbeat, fatigue, brain fog, frequent urination, urinating within minutes of drinking, feeling dizzy with standing and not sweating well.  

  • Adaptogens – herbal compounds that support your stress response. Common adaptogens are: ashwagandha, rhodiola, Siberian ginseng, passionflower, vitamin B and vitamin C.

  • Stop taking medications that were not prescribed by a health-care provider.


  • Avoid plastic for use with food.

  • Rely on stainless steel, glass, or clay.

  • Avoid nonstick pans or cookware.

  • Avoid air fresheners and scented products.

  • Avoid pesticides, insecticides, and herbicides.

  • Investigate your environment. Look for possible mold or other toxins in damp areas, mildew, mold patches, water spots. Make a plan for removal.  

  • Sweat. Exercise, sauna, Epsom salt baths, hot yoga, etc.


  • Your ideal bedtime is 10:30 p.m.

  • Improve your sleep quality.  The following strategies, in combination, should make a significant difference —

  • Stop eating three hours before bedtime, unless you are dealing with a fast MAOA gene. If you have a fast MAOA – and if you’re not sleeping through the night – enjoying a light snack within an hour of bedtime may be helpful. Just a few bites of that evening’s leftover dinner is sufficient.

  • Stop drinking caffeine after 2 p.m. Ideally, none at all. Period.

  • Stop all electronic activity at least one hour before sleep and put your devices on airplane mode until morning.

  • Install a blue-light filter on computers, phones, and devices.

  • Turn off all night-lights.

  • Crack open your window for fresh air. If you’re cold, get a warmer blanket.

  • Block light illumination from street lights or neighbors – ideally, ask your neighbor to turn those lights off.  They’re ruining your deep sleep.

  • Ask someone if you snore or are a mouth-breather at night. If the answer is yes, talk with your dentist. Snoring and mouth breathing make for a poor night’s sleep and a dirty NOS3 gene.

  • Don’t take a multivitamin before bed, as it might keep you awake at night. Supplements such as tyrosine and some herbal stimulants can also keep you awake.

  • Track you sleep with the Sleep Cycle app. Tracking your sleep helps you spot trends.

Stress Relief

  • Get outside.

  • Do a simple, comfortable stretching routine for five minutes daily

  • Breathe deeply. Focus on your breath.  Breathe through your nose at a slow and steady rate.  Be aware of your breathing pattern and deliberately work to slow it down and deepen it.