The Air You Breathe & Your Metabolism

We don’t usually think of metabolism & indoor air at the same time. But the main way we lose fat is through breathing it out.

Your lungs aren’t just passive air filters. They are metabolically active organs that help regulate weight, energy production & inflammation.

After years of walking over carpets with stains and holes, we finally decided it was time for a change. We discussed the option to switch to hardwood flooring instead (the kitchen is already hardwood). But the length and cost of changing 75% of the flooring in the house was beyond what we could afford, so we decided to replace it with new carpets instead. The professional installers were efficient, and the job was done in less than two days. The new carpet felt plush and luxurious, and there was no risk of getting my toe caught in a hole in the carpet while walking down the stairs 😅

But the aftermath was rough. The dust in the air and on all the surfaces was excessive. And immediately, my husband and I both experienced “allergy” symptoms like runny, irritated nose, itchy eyes, sore throat, and sneezing. I also had headaches and lower energy. I recognized these symptoms as the same ones I had when I spent hours in the formaldehyde-rich cadaver lab back when I was a student. My body was overwhelmed with toxic volatile organic compounds (VOCs) once again.

Experiences like this are surprisingly common. You don’t have to work in a lab or factory to be exposed to high levels of indoor air pollutants. Today, toxic compounds are part of everyday life—found in our homes, offices, schools and stores. VOCs, dust, mold, synthetic fragrances, and flame retardants are just some of the pollutants that have become a constant presence in our environment. According to the Environmental Working Group, indoor air can be two to five times more polluted than outdoor air.

The Metabolic Environment of Your Home

Most people think about metabolism in terms of food and exercise. But the environment you live in is just as critical.

• You eat 3-5 times per day

• You breathe 20,000+ times per day

If your indoor air is polluted, you are literally breathing in the burden 20,000 times a day.

So What Can You Do?

With toxins everywhere, and limited time and resources, how do we navigate a lower-toxin life?

Here are some practical starting points:

• Ventilation is key. Start here. It’s the simplest way to quickly improve air quality. Make it a habit to open windows daily, especially after cleaning, cooking, or bringing in new materials like furniture or flooring. Even if it means bundling up during cooler months, a few hours (even a few minutes) of fresh air can significantly lower indoor CO₂ and VOC levels. You'll be surprised how quickly your space—and your body—starts to feel more refreshed.

  In Japan, opening windows daily—even in winter—is a simple yet powerful tradition rooted in cultural values of freshness, seasonal awareness, and connection to nature. This practice helps reduce indoor humidity/condensation, mold, and pollutants while boosting mood, airflow, exposure to natural light and overall well-being. Just a few minutes of fresh air each day is an active practice of clearing away stagnation, both physically and energetically.
  

• Ditch synthetic scents. Fragrances in air fresheners, candles, and detergents often contain hidden VOCs that contribute to indoor air pollution. Instead, choose unscented or naturally-scented products, and if you enjoy fragrance, opt for high-quality essential oils used in moderation with good ventilation.

• Choose low-VOC materials. If replacing flooring or furniture, ask for low- or no-VOC options.

  Most new carpets release VOCs like formaldehyde, toluene, and benzene—chemicals that can irritate the eyes, nose, and throat, and are linked to cancer. Off-gassing can continue for months or even years, but it's most intense during the first few days. To reduce exposure, keep windows open and use fans to improve airflow after installation. Avoid carpets with stain protection, as these often contain additional harmful chemicals. Look for products labeled as Green Label Plus by the Carpet and Rug Institute (CRI), which certifies lower emissions of VOCs. Natural fiber carpets like wool, jute, or sisal are also good alternatives.

  For paints, select products labeled "low-VOC" or "zero-VOC" and avoid those with added fragrances or biocides. Brands like ECOS, Benjamin Moore Natura, and Sherwin-Williams Harmony are known for safer indoor air quality options.

• Invest in air filtration. A high-quality HEPA or UltraHEPA filter can significantly reduce dust, allergens, and airborne particles. For even better protection, choose a unit with a carbon or gas filter to help lower VOC levels. Whole-house filtration can be improved with a furnace filter rated MERV 11 or higher, while portable air purifiers are ideal for priority areas like bedrooms—especially helpful for those with allergies or asthma.

• Clean smarter. Vacuum often—weekly if you have carpet. When dusting, use a damp cloth to avoid stirring particles into the air. Household dust can trigger allergies and it's often a carrier for harmful chemicals that settle from the air onto surfaces.

• Houseplants help. Some indoor plants can absorb VOCs and improve oxygenation. Top choices include:

  • Peace Lily (Spathiphyllum): Known for filtering formaldehyde, benzene, and trichloroethylene.

  • Spider Plant (Chlorophytum comosum): Effective at removing carbon monoxide, xylene, and formaldehyde.

  • Snake Plant (Sansevieria trifasciata): Helps absorb benzene, formaldehyde, and even nitrogen oxides.

Improving your air quality is step one—but supporting your body’s natural detox pathways is just as important. Here are strategies to help your body manage and eliminate VOCs and other airborne toxins:

1. Eat detox-supportive foods. Cruciferous vegetables (like broccoli, cauliflower, and kale) boost phase II liver detox enzymes. Garlic, onions, and leeks support glutathione production—a master antioxidant.

2. Sweat it out. Whether through regular exercise or sauna sessions, sweating helps release toxins like bisphenol A and heavy metals through the skin.
   

3. Support liver pathways. Your liver plays a central role in detoxification, helping your body process and eliminate harmful compounds. Nutrients and herbal supports like N-acetyl cysteine, milk thistle, artichoke extract, B vitamins, magnesium, and amino acids such as glycine and taurine can strengthen this process. One of our favorites is Metagenics Advaclear, which combines many of these key nutrients into one formula for gentle, effective liver support.

4. Move and breathe. Daily movement boosts lymphatic circulation and mitochondrial activity, while intentional deep breathing enhances oxygen delivery and CO₂ clearance.