The First Step In Healing

The Five Elimination Channels: The First Step In Healing And Thriving After 60

Thesis: Any system of healing must start with your body’s five elimination channels. If these channels are sluggish, trying to “fix” individual symptoms is like bailing water from a boat with a hole in the bottom. Open and support elimination first. Relief follows more easily.

The five elimination channels: skin, lymph, kidneys, lungs, and bowel.
The reality after 60: These channels often slow down with age. That makes them more important than ever. Attentive care can tilt your future toward health and longevity rather than slow decline.

My approach at Plant Based Flex is simple. Clear the exits. Then nourish. Then rebuild. That order matters.

Why Elimination Comes First

• Toxic load builds up from normal metabolism, environmental exposures, and food byproducts.
• If exits are blocked, the body stores what it cannot excrete. That can look like fatigue, brain fog, skin issues, bloat, aches, blood pressure swings, and stubborn weight.
• When exits open, digestion improves, inflammation eases, energy rises, and targeted protocols finally “take.”

The Five Channels, Explained

1) Bowel: The Master Exit

The bowel is the priority. Once daily is the minimum. Most people feel best with one to three easy movements daily.

Signals it needs help: skipping days, hard stools, straining, bloat after meals, foul gas, skin breakouts.

What helps now

• Hydrate on waking. Twelve to sixteen ounces of warm water with a squeeze of lemon or a splash of apple cider vinegar.
• Eat more plants with natural fiber. Aim for thirty grams a day from beans, lentils, chia, flax, oats, berries, leafy greens, and veggies.
• Add a daily “BM builder” bowl. Ground flax or chia gel, stewed prunes or soaked figs, warm oats, and a spoon of psyllium if needed.
• Create a morning rhythm. Sit after breakfast. Feet on a small stool. Breathe low into the belly. No rushing.
• Move your body. Walking, gentle core work, and squats stimulate peristalsis.
• Use magnesium glycinate or citrate if you are very backed up. Start low. Titrate slowly.

Rule of thumb: If the bowel is stuck, work here first for two to four weeks before you chase any other symptom.

2) Skin: Your Third Kidney

The skin sweats out water soluble wastes and reflects inner congestion.

What helps

• Daily gentle dry brushing toward the heart before your shower.
• Contrast showers. Warm for two minutes, cool for thirty seconds. Repeat three rounds.
• Sweat with intention. A brisk walk, light hike, or a short sauna session if approved by your doctor.
• Keep products simple. Fragrance free cleansers. Natural oils. Hydrate inside and out.

3) Lymph: The Body’s Drainage Network

Lymph has no pump. It moves when you move.

What helps

• Ten to fifteen minutes of daily walking, bouncing, or step ups.
• Deep diaphragmatic breathing to massage the thoracic duct. Inhale for four, exhale for six.
• Gentle neck and armpit stretches. Loosen common chokepoints.
• Stay hydrated. Thick blood and lymph move slowly.

4) Kidneys: Filters For Your Inner River

The kidneys regulate fluids, minerals, and blood pressure.

What helps

• Drink enough water to keep urine pale yellow. Add a pinch of mineral rich salt if you sweat a lot.
• Favor potassium rich plants. Leafy greens, squash, beans, avocados, berries.
• Moderate caffeine and alcohol.
• Work with your provider if you have kidney disease or blood pressure medications.

5) Lungs: Detox With Every Breath

Your lungs release carbon dioxide and help regulate acid base balance.

What helps

• A daily five minute breath practice. Inhale through the nose for four, hold for two, exhale for six.
• Posture checks during the day. Long spine. Relaxed shoulders. Open ribs.
• Outdoor time. Morning light and clean air when possible.
• Gentle cardio. Walks, hikes, or easy cycling to expand lung capacity.

Why This Gets Harder With Age

• Lower stomach acid and sluggish bile slow digestion and bowel movements.
• Less daily movement reduces lymph flow.
• Hormone shifts change fluid balance and muscle tone.
• Years of load accumulate. The body simply has more to take out.

None of this is a life sentence. It just means the basics matter more.

A Gentle Seven Day Elimination Reset

Morning

1. Warm water on waking.
2. Five minutes of belly breathing.
3. Fiber rich breakfast. Oats or chia pudding with berries and ground flax.

Midday

1. Plant forward meal. Half the plate non starchy veggies. A palm of beans or lentils. A portion of whole grains.
2. Ten minute walk after eating.

Afternoon

1. Hydration check. Aim for about half your body weight in ounces over the day unless your provider advises otherwise.
2. Neck and shoulder stretches. One minute of bounce or step ups for lymph.

Evening

1. Light dinner. Soup, salad, and a simple protein like lentils or tofu.
2. Contrast shower or a short sauna if approved.
3. Sleep by a consistent time. Your liver and lymph love routine.

Optional daily supports

• Bitters before meals. Lemon water or a few drops of herbal bitters to nudge stomach acid and bile.
• Magnesium at night for bowel regularity and sleep.

Repeat for one week. Many people notice less bloat, clearer skin, better energy, and a more predictable bathroom rhythm.

What To Eat On A Mostly Plant Based Flexitarian Plan

• Daily basics: leafy greens, crucifers, colorful veggies, two servings of fruit, legumes, intact whole grains, nuts or seeds.
• Hydration helpers: herbal teas, diluted green juices, mineral water.
• Protein balance: beans, lentils, tofu, tempeh, and mushrooms. Add fish or eggs if that fits your flex plan.
• Healthy fats: avocados, olives, extra virgin olive oil, walnuts, chia, flax.
• Crowd out cloggers: ultra processed snacks, excessive fried foods, and heavy late dinners.

Flex your plant power and let food move things along, not slow them down.

Safety Notes And When To Seek Care

• New or worsening constipation, blood in stool, sudden weight loss, persistent abdominal pain, chronic cough, or changes in urination need medical evaluation.
• If you use blood pressure meds, diuretics, or have kidney issues, review hydration and mineral changes with your clinician.
• Sauna and intense breath holds are not for everyone. Start gentle.

Quick Checklist

• One to three easy bowel movements daily
• Warm water on waking
• Thirty grams of fiber most days
• Ten to fifteen minutes of movement after meals
• Daily breath practice
• Dry brushing or contrast shower
• Consistent sleep and mealtimes

Bottom Line

To try to treat any symptom without first opening your elimination channels is frustrating and often futile. Start with the exits. Then nourish. Then rebuild. This is how we heal smarter and thrive beyond 60.

Want A Guided Plan?

If you want help building a simple, personalized routine, my 30 Day Wellness Workbook and Planner includes prompts, daily trackers, and review pages so you can turn these basics into results.

Thriving Beyond 60 — 30-Day AI-Enhanced Plan

Interactive workbook with simple AI prompts for meals, movement, stress, and hydration.

Buy Now

7-Day Juice Feast Plan & Recipes

A gentle seasonal reset with a full 7-day schedule, simple juices, and hydration tips.

Buy Now

Personal note: I am not a medical professional. I share what works in real life for a mostly plant based flexitarian lifestyle. Use this guide to support a conversation with your care team.

Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.

💌Want plant-based tips each week

Join the Plant Based Flex newsletter. It’s free, and when you confirm your email I’ll send you a 7-Day Kickstart Wellness Bundle to help you thrive beyond 60.

👉 Join the newsletter!