Laboratory glassware holding botanical specimens under a neon green ring

Self Detox

Less noise. More you.

Self Detox is a modern wellbeing content and self-support platform focused on reducing unnecessary physical, mental and behavioural load and building healthier everyday habits. It is not a medical detox programme.

Where The Self works on direction and identity and The Self Potential works on career, Detox works on the noise around them: mental noise, digital overload, habits, boundaries, routines and everyday energy.

Remove the noise.Support the system.Reset what matters.

Free diagnostic experience

The Self Load Map

What is taking too much from you?

Twenty-seven short statements across body, mind and soul. You get the complete visual Load Map free: total load, all nine load areas, your primary and secondary load, your protected area, what to detox first and one small experiment. It is an educational self-reflection tool, not a medical or psychological assessment.

Start the Self Load Map Enter the Skin Lab

The Self Reset Method

Five movements. One system. Read them as a sequence, not a checklist.

RESET

REDUCE

Reduce what creates unnecessary load.

SugarAlcoholSmokingExcess caffeineUltra-processed foodsDigital overloadUnhelpful habits

EAT

Give your body more of what supports everyday nutrition.

VegetablesFruitWhole grainsProteinFibreHealthy fatsSeedsNutsHydration

SHIFT

Move more.

WalkingStretchingMobilityStrengthOutdoor movement5-minute movement breaks

5 minutes still counts.

EXHALE

Reduce mental noise.

BreathingMental DetoxAnxiety supportOverthinkingDigital breaksSleepGroundingSound

Your mind carries load too.

TRACK

Notice your patterns.

EnergyMoodSleepMovementHydrationFoodMental loadHabits

Awareness before optimisation.

Knowledge Cards

The Self Detox card format, on the page. Turn a card for the detail and the source, or listen to it.

Card 01Sugar
Sugar is not the enemy. Frequency is the problem.
Card 02Hydration
Tired at 3pm is often thirsty at 11am.
Card 03Movement
5 minutes still counts.
Card 04Fibre
Most of us are missing a third of our fibre.
Card 05Mental load
Your mind carries load too.
Card 06Caffeine
Caffeine outlives the cup.
Card 07Alcohol
Lower, slower, with days off.
Card 08Sleep
Consistency beats duration.
Card 09Vitamin D
Winter is the supplement season.
Card 10Digital
Turn off everything that is not a person.
Card 11Protein
Protein is a fullness tool, not a supplement aisle.
Card 12Awareness
Awareness before optimisation.

Locked — Self Detox membership

Premium — coming soon
Full Knowledge Card deck
Premium — coming soon
Sound Lab audio sessions
Premium — coming soon
Weekly Detox Programme
Premium — coming soon
Guided 7-Day Sugar Reset
Premium — coming soon
Personal Habit Tracker
Premium — coming soon
Recipe Library + shopping lists

5-Minute Detox

Five minutes. Three simple steps. One thing to notice.

5-Minute Mind Reset

01Write the loudest thought down
02Name one thing you control
03Breathe out longer than you breathe in

Notice — Does the thought get quieter once it is on paper?

5-Minute Anxiety Reset

01Feet flat, shoulders down
02Count 5 things you can see
03Slow exhale for 6 counts, ten times

Notice — Where in the body did the tension sit first?

5-Minute Movement Reset

01Stand and roll shoulders
02Walk for three minutes
03Stretch hips and chest

Notice — Energy level before and after.

5-Minute Hydration Reset

01Drink a full glass of water
02Refill and place it in sight
03Note the time

Notice — How long since the last drink?

5-Minute Sugar Craving Reset

01Wait, do not decide yet
02Drink water and eat some protein
03Move for two minutes

Notice — Was it hunger, habit, or mood?

5-Minute Digital Reset

01Phone face down, out of reach
02Close every extra tab
03Sit with the quiet

Notice — The first urge to reach for the phone.

5-Minute Evening Reset

01Dim the lights
02Put tomorrow's first task on paper
03Slow breathing until the timer ends

Notice — How wired or settled you feel.

Mind Detox

Mental load is load. Reduce the input before optimising the output.

Glowing neon green neural pathways forming a brain on black

Science snapshot

NHS Every Mind Matters sets out practical self-help steps for stress, anxiety, low mood and sleep, and advises speaking to a GP when symptoms persist.

Source — NHS — Every Mind Matters

Sound Lab

Less input. Better space.

Neon green sound waveform over a black background

White Noise

Full spectrum, even

Brown Noise

Deep, low weighted

Pink Noise

Softer high end

Rain

Steady, irregular

Ocean

Long slow cycles

Forest

Sparse, natural

Focus

Minimal, no lyrics

Sleep

Low volume, low change

Audio sessions in development

Nutrition Lab

Seven food groups. Open a specimen for portions, nutrients and sources.

Fresh vegetables and berries inside laboratory glassware

Vitamins + Minerals

A reference chart. Reference intakes are for healthy UK adults, aged 19–64 unless stated.

Rows of petri dishes holding seeds and powders on a neon green grid

Locked — Self Detox membership

Full Vitamin + Mineral Table

All 13 vitamins and 15 minerals in one reference table — function, food sources, UK reference intake, upper limits, signs of low intake and interactions, with sources listed for every row.

13 vitamins, 15 minerals
UK reference intakes + upper limits
Food sources for every nutrient
Interactions and absorption notes
Printable one-page chart
Sourced from NHS and BNF guidance

07A

Power Bowl Recipes

20 lab-tested power bowls. The first five are OPEN LAB; the rest are LAB ACCESS. Save any card to find it quickly later.

Premium members will be able to print or save individual recipe cards. Administrators can use this now after signing in.

Open lab

Quinoa Green Bowl

Plant protein · high fibre

480 kcal · Serves 1

Open lab

Grilled Chicken + Grains

Lean protein · balanced

598 kcal · Serves 1

Open lab

Salmon Ocean Bowl

Omega-3 · vitamin D

560 kcal · Serves 1

Open lab

Roots + Hummus Bowl

Vegan · slow carbohydrate

510 kcal · Serves 1

Open lab

Rainbow Veg Bowl

Five A Day in one bowl

420 kcal · Serves 1

Lab access

Tuna Niçoise Lab

Protein · minerals

520 kcal · Serves 1

Unlock full recipe

Lab access

Prawn + Mango Bowl

Light · vitamin C

445 kcal · Serves 1

Unlock full recipe

Lab access

Turkey Bulgur Bowl

Lean · iron

575 kcal · Serves 1

Unlock full recipe

Lab access

Miso Tofu Bowl

Fermented · plant protein

490 kcal · Serves 1

Unlock full recipe

Lab access

Buckwheat Kale Bowl

Gluten free · magnesium

460 kcal · Serves 1

Unlock full recipe

Lab access

Egg + Avocado Bowl

Breakfast · choline

505 kcal · Serves 1

Unlock full recipe

Lab access

Steak + Rocket Bowl

Iron · B12

640 kcal · Serves 1

Unlock full recipe

Lab access

Cauliflower Rice Bowl

Low carbohydrate

340 kcal · Serves 1

Unlock full recipe

Lab access

Farro Mushroom Bowl

Umami · fibre

470 kcal · Serves 1

Unlock full recipe

Lab access

Cod + Greens Bowl

Lean fish · light

400 kcal · Serves 1

Unlock full recipe

Lab access

Black Bean Bowl

Legume protein

530 kcal · Serves 1

Unlock full recipe

Lab access

Halloumi Grain Bowl

Vegetarian · calcium

610 kcal · Serves 1

Unlock full recipe

Lab access

Duck + Orange Bowl

Rich · seasonal

660 kcal · Serves 1

Unlock full recipe

Lab access

Lentil Beet Bowl

Plant iron · folate

495 kcal · Serves 1

Unlock full recipe

Lab access

Poke-Style Bowl

Raw fish · omega-3

480 kcal · Serves 1

Unlock full recipe

07B

Energy-Led Bowl Finder

Set your calorie target for this meal and the lab returns the closest unlocked bowls.

Calorie target for this meal

500

kcal per serving

Open lab

Roots + Hummus Bowl

Vegan · slow carbohydrate

510 kcal · Serves 1

Open lab

Quinoa Green Bowl

Plant protein · high fibre

480 kcal · Serves 1

Open lab

Salmon Ocean Bowl

Omega-3 · vitamin D

560 kcal · Serves 1

Open lab

Rainbow Veg Bowl

Five A Day in one bowl

420 kcal · Serves 1

How we calculate calories

Energy values are estimates for one standard serving, calculated from McCance & Widdowson's The Composition of Foods (Public Health England), USDA FoodData Central and NHS portion guidance. Individual needs vary — this is educational information, not dietary or medical advice.

07C

7-Day Detox Plan · Premium

An AI-led seven-day plan built from your calorie target and focus. This is a paid feature in preparation — register what you need and we will contact you at launch.

Premium · Coming soon

AI-led 7-day detox plan

A paid feature in preparation. Once purchased, you will be able to generate your personalised seven-day plan from your calorie target and focus choice — up to two generations are included per purchase, so you can refine it once. Nothing is calculated yet: right now we are only collecting what you need.

The premium planner is not available yet and nothing is generated from this form. Any future plan is general information only and does not assess your individual energy, nutrition or medical needs — consult a GP or registered dietitian before making significant dietary changes.

Smoothie Recipes

30 smoothies, measured in standard portions. The first five are OPEN LAB. Save any card to find it quickly later.

Premium members will be able to print or save individual recipe cards. Administrators can use this now after signing in.

Open lab

Green Reset

Greens · vitamin C · fibre

245 kcal · Serves 1 · 400ml

Open lab

Berry Lab

Polyphenols · vitamin C

220 kcal · Serves 1 · 400ml

Open lab

Tropical Enzyme

Vitamin A · digestive enzymes

260 kcal · Serves 1 · 400ml

Open lab

Cacao Recovery

Protein · magnesium

320 kcal · Serves 1 · 450ml

Open lab

Citrus Clarity

Vitamin C · hydration

190 kcal · Serves 1 · 400ml

Lab access

Beetroot Circuit

Nitrates · endurance

210 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Matcha Focus

L-theanine · steady energy

230 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Golden Turmeric

Curcumin · warming spice

250 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Peanut Power

Protein · slow release

380 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Blue Spirulina

Algae protein · antioxidants

240 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Cherry Night

Tart cherry · evening ritual

200 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Pear + Ginger

Soluble fibre · digestion

215 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Papaya Enzyme

Papain · gut comfort

205 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Avocado Silk

Healthy fats · satiety

340 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Kale Alkaline

Vitamin K · minerals

195 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Fig + Tahini

Calcium · iron

355 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Coconut Electrolyte

Potassium · rehydration

180 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Raspberry Protein

20g protein · low sugar

265 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Apple Cinnamon Oat

Beta-glucan · breakfast

300 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Dragonfruit Glow

Vitamin C · betacyanins

225 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Watermelon Cooler

Hydration · citrulline

150 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Pistachio Rose

Minerals · aromatic

330 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Blackberry Bramble

Anthocyanins · fibre

210 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Mango Lassi Lab

Probiotic yoghurt

285 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Espresso Oat

Caffeine · pre-training

240 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Sea Buckthorn

Vitamin C dense

220 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Cucumber Basil

Light · savoury green

165 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Passionfruit Fizz

Sparkling · vitamin A

175 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Banana Bread

Comfort · warming spice

345 kcal · Serves 1 · 400ml

Unlock full recipe

Lab access

Pomegranate Iron

Polyphenols · plant iron

230 kcal · Serves 1 · 400ml

Unlock full recipe

08A

Fruit Lab

Know your fuel. Three evidence-based cards are OPEN LAB; deeper knowledge is LAB ACCESS.

Strawberries

Key benefits

Vitamin C, folate, manganese

Blueberries

Vitamin C supports normal immune function and helps protect cells from oxidative stress.

Key benefits

Vitamin C, vitamin K, manganese, polyphenols

Mango

Key benefits

Vitamin A, vitamin C, fibre

Kiwi

Unlock to explore benefits, nutrients and best uses.

Lab access

Pomegranate

Unlock to explore benefits, nutrients and best uses.

Lab access

Avocado

Unlock to explore benefits, nutrients and best uses.

Lab access

08B

Grain Lab

The foundation. Three evidence-based cards are OPEN LAB; deeper knowledge is LAB ACCESS.

Quinoa

Quinoa provides all nine essential amino acids, useful in plant-based meals.

Key benefits

Protein, fibre, magnesium, iron

Brown rice

Keeping the bran layer intact leaves more fibre and micronutrients than white rice.

Key benefits

Fibre, magnesium, manganese, B vitamins

Oats

Oat beta-glucan contributes to the maintenance of normal blood cholesterol levels at 3g a day.

Key benefits

Beta-glucan fibre, B vitamins, magnesium, iron

Buckwheat

Unlock to explore benefits, nutrients and best uses.

Lab access

Bulgur

Unlock to explore benefits, nutrients and best uses.

Lab access

Self Detox Recipes

Full recipes — ingredients, method and estimated energy. Open a category, then open a recipe.

Overhead view of a power bowl of grains, greens, seeds and salmon on a black surface

Power Bowls

One base, one protein, colour, fat, crunch.

Power Balls

Batch on Sunday. Fridge for the week.

Smoothies

Liquid, fruit, greens, protein, boost.

Healthy Drinks

Alcohol-free, sugar-free, still interesting.

Healthy Meals

Weeknight plates built on the Eatwell balance.

Habit Reset

No judgement, no rules. Why it matters, one small change, a five minute reset, and where to get support.

Healthy Weight Support

Not a weight-loss detox. Support for the everyday factors that sit underneath weight.

Balanced nutrition

Build meals around vegetables, protein, wholegrains and healthy fats rather than rules and bans.

Portion awareness

Notice portions without weighing everything. Plate size and speed of eating both matter.

Movement

Regular everyday movement supports health independently of any change on the scales.

Sleep

Short sleep affects appetite signals and energy for movement the next day.

Stress

Load shows up in eating patterns. Reducing load is part of nutrition, not separate from it.

Hydration

Thirst is often read as hunger. Water first, then decide.

Habit consistency

Repeatable beats perfect. One change held for a month outperforms five held for a week.

Science snapshot

NHS guidance on managing weight focuses on balanced eating, regular activity, sleep and sustainable habit change rather than short term restriction.

Source — NHS — Better Health, healthier families and weight management

Science + Sources

Every figure on this page is attributed. Where a verified figure is not available we say SOURCE REQUIRED rather than estimate.

Rows of laboratory vials filled with glowing neon green liquid on a black grid

NHS — Eatwell Guide, 5 A Day, fibre and fat guidance

NHS — Vitamins and minerals reference intakes

NHS — Alcohol units, sugar, caffeine and smoking guidance

NHS — Physical activity guidelines for adults

NHS — Every Mind Matters

WHO, UK Government and British Dietetic Association publications

Disclaimer

Self Detox provides general wellbeing, nutrition and habit-support information. It is not medical advice, diagnosis or treatment. Individual needs vary. Seek appropriate professional advice before making significant health changes or if you have health concerns.

Smoking and alcohol content is supportive educational content and does not replace professional cessation or addiction services. Suddenly stopping alcohol can be dangerous for people who are physically dependent — seek professional medical advice first.

Allergy & safety notice

Allergy, intolerance and reaction disclaimer: Recipes and ingredient suggestions on this page are general educational content, not personalised nutrition or medical advice. It is your responsibility to check every ingredient before preparing or consuming anything, including for hidden allergens in shop-bought products. Common ingredients shown here include known allergens such as nuts, peanuts, seeds (including sesame), dairy, gluten, soy, egg and fish. The Self does not control product manufacturing, cross-contamination, or your individual health status, and accepts no responsibility or liability for any allergic reaction, food intolerance response, adverse effect, illness or injury arising from preparing or consuming any recipe, ingredient or suggestion on this site.

If you have a known food allergy or intolerance, are pregnant or breastfeeding, take medication, have a medical condition (including diabetes, kidney, liver, digestive or eating-disorder-related conditions), or are unsure whether an ingredient or calorie target is right for you, consult a qualified doctor or registered dietitian before following any content here. Introduce new foods cautiously and stop immediately if you notice any adverse symptoms. If you experience signs of a severe allergic reaction (such as swelling of the lips, tongue or throat, difficulty breathing, dizziness or collapse), call emergency services immediately.

Take it further

Work with a nutritionist or personal trainer

The lab gives you the method. A vetted practitioner turns it into a plan that fits your body, your training and your week.

See nutritionists & PTs →