<p><a href="https://www.foundmyfitness.com/newsletter?utm_campaign=microplastics_podcast&utm_medium=podcast&utm_source=podcast_description"> Sweating helps enhance microplastic-associated chemical excretion. <strong>Get my free sauna report when you sign up here for my newsletter.</strong></a></p> <p dir="ltr"><a href="https://www.foundmyfitness.com/aliquot?utm_campaign=microplastics_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, <strong>The Aliquot</strong></a></p> <p dir="ltr">Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it's crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they permeate breast milk, sperm, the hippocampus, the prefrontal cortex, the air we breathe, medications, the water supply, and our bloodstream, accumulating in most major organ systems. During this episode, we'll explore the unsettling realities of microplastics and their associated chemicals, diving into how they infiltrate nearly every facet of our environment and body, and discuss actionable strategies to reduce exposure.</p> <p dir="ltr"><strong>Timestamps:</strong></p> <ul> <li><strong>(00:00)</strong> The extent of the problem</li> <li><strong>(02:12)</strong> Top sources of exposure</li> <li><strong>(04:00)</strong> Contamination of our water</li> <li><strong>(05:04)</strong> BPA, phthalates, & PFAS (forever chemicals)</li> <li><strong>(07:06)</strong> How heating plastic affects BPA exposure</li> <li><strong>(09:21)</strong> Our unfortunate habit of eating credit cards</li> <li><strong>(11:33)</strong> Microplastics in major organs</li> <li><strong>(14:05)</strong> Crossing the blood-brain barrier</li> <li><strong>(15:01)</strong> How microplastics affect a developing fetus</li> <li><strong>(15:55)</strong> The bloodstream is a highway for microplastics</li> <li><strong>(18:12)</strong> Endocrine and hormonal effects</li> <li><strong>(23:09)</strong> Consequences in pregnant women</li> <li><strong>(25:35)</strong> How phthalates affect reproductive health</li> <li><strong>(26:36)</strong> BPA's involvement in autism spectrum disorder</li> <li><strong>(29:58)</strong> Side effects of prenatal BPA exposure</li> <li><strong>(32:18)</strong> The brain may be a super-accumulator of plastic</li> <li><strong>(34:50)</strong> Human brain microplastic levels are rising</li> <li><strong>(36:06)</strong> Lost fertility in women</li> <li><strong>(38:07)</strong> Changes in sperm quality</li> <li><strong>(39:23)</strong> Microplastics in sperm</li> <li><strong>(40:59)</strong> Why the heart suffers</li> <li><strong>(42:51)</strong> Microplastics in arterial plaque</li> <li><strong>(43:56)</strong> How BPA affects blood pressure</li> <li><strong>(45:58)</strong> Risk of cancer</li> <li><strong>(50:31)</strong> Topo Chico sparkling water</li> <li><strong>(53:02)</strong> Reverse osmosis filtration</li> <li><strong>(54:56)</strong> Food-based strategies for limiting microplastics</li> <li><strong>(56:32)</strong> The "myth" of BPA-free plastics</li> <li><strong>(58:14)</strong> Is salt a source of microplastics?</li> <li><strong>(59:18)</strong> HEPA filters</li> <li><strong>(1:00:52)</strong> Choose your clothing wisely</li> <li><strong>(1:01:47)</strong> How to prevent release of microplastics (from laundry)</li> <li><strong>(1:02:32)</strong> Receipts and thermal paper</li> <li><strong>(1:04:17)</strong> Microplastic excretion and breakdown</li> <li><strong>(1:06:28)</strong> Sulforaphane for detoxifying</li> <li><strong>(1:08:38)</strong> Can dietary fiber increase microplastic excretion?</li> <li><strong>(1:10:15)</strong> Are plastic chemicals excreted through sweat?</li> <li><strong>(1:11:21)</strong> Do excretion strategies work for "forever chemicals"?</li> </ul> <p dir="ltr"><a href="https://www.foundmyfitness.com/episodes/microplastics?utm_campaign=microplastics_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a></p> <p dir="ltr"><a href="https://www.youtube.com/watch?v=HTzw_grLzjw">Watch this episode on YouTube</a></p> <p dir="ltr"><em>* Some sources suggesting this figure may need to be revised downward as a result of some disagreement on the math used. However, in spite of this lack of consensus, the human and animal intake of microplastics is substantial and pervasive.</em></p>
Actionable Insights
1. Install Reverse Osmosis Filter
Install a reverse osmosis filtration system at home to remove up to 99.9% of microplastic particles, nanoplastics, heavy metals, bacteria, BPA, and PFAS from your drinking water, as it is one of the most effective tools for cutting down exposure.
2. Minimize Bottled/Canned Water
Minimize drinking water from plastic bottles and cans because plastic bottles can leach microplastics and chemicals like BPA/BPS, and cans are often lined with plastic coatings containing these substances.
3. Avoid Heating Food in Plastic
Avoid heating food in plastic containers, including microwaving, as heat accelerates the leaching of chemicals like BPA and the shedding of microplastics into your food and beverages.
4. Opt for Glass/Steel Storage
Reevaluate food storage habits by opting for glass, stainless steel, or ceramic containers instead of plastic ones to prevent plastic shedding and chemical leaching into your food.
5. Reduce Canned Food/Beverages
Reduce your consumption of canned foods and beverages, as many aluminum cans are lined with plastic coatings that contain BPA or BPS, which can leach into the contents.
6. Choose Natural Fiber Clothing
Opt for clothing made from 100% natural fibers like cotton, bamboo, linen, hemp, wool, or silk, because synthetic fibers (polyester, nylon, acrylic) shed microplastics into the air and waterways.
7. Filter Washing Machine Microfibers
Install a microfiber filter on your washing machine or use laundry bags designed to catch microfibers (e.g., Guppy Friend) when washing synthetic clothes to prevent microplastic fibers from entering waterways.
8. Use Home HEPA Air Filters
Use high-efficiency particulate air (HEPA) filters in your home to trap airborne microplastic particles, as they are highly efficient at removing particles as small as 0.3 microns from indoor air.
9. Bring Reusable Coffee Mug
Bring your own reusable to-go mug to coffee shops or ask for a ceramic cup when enjoying a drink at a cafe, as disposable paper cups are typically lined with plastic that leaches microplastics and chemicals like BPA when hot beverages are poured into them.
10. Choose Safer Cookware Options
Avoid cooking with nonstick pans, which are often coated with PFAS ‘forever chemicals,’ and instead opt for alternatives like titanium, ceramic, or cast iron cookware.
11. Opt for Fresh Over Packaged
Opt for fresh foods over packaged ones, including fresh produce, fresh meats, and bulk items, to minimize exposure to microplastics and chemicals that can leach from plastic packaging.
12. Wash Produce with Filtered Water
Use purified water from a reverse osmosis system to wash fruits and vegetables, as produce can be contaminated with microplastics on its surface from soil, water, and air exposure.
13. Select Rock or Mined Salts
Choose rock or mined salts, such as Morton’s iodized salt or pink Himalayan salt, over sea salt whenever possible to reduce your microplastic intake, as sea salt generally has the highest levels of contamination.
14. Decline Paper Receipts
Decline paper receipts or request a digital version when possible, as thermal paper receipts often contain BPA which can transfer to your skin and enter your bloodstream.
15. Avoid Lotions Before Receipts
Avoid using lotions, sunscreens, or hand sanitizers before handling thermal paper receipts, as these products can dramatically increase the absorption of BPA through the skin.
16. Wear Nitrile Gloves for Receipts
If your job requires frequent handling of receipts, consider wearing nitrile gloves, as they are effective barriers against chemicals like BPA.
17. Boost Detoxification with Sulforaphane
Incorporate sulforaphane-rich foods like broccoli sprouts (or a high-quality supplement) into your diet, as sulforaphane activates the NRF2 pathway and boosts phase two detoxification enzymes to help clear BPA, BPS, and phthalates.
18. Increase Dietary Fiber Intake
Consume fiber-rich foods such as legumes, fruits, vegetables, and whole grains, as dietary fiber can bind to lipophilic chemicals like BPA and phthalates in the GI tract, reducing their absorption and promoting their excretion via feces, and may also aid in the excretion of larger microplastics.
19. Engage in Sweating Activities
Engage in physical activity and practices that induce sweating, such as exercise, sauna, hot tubs, or hot yoga, as sweat can help eliminate trace amounts of BPA and phthalate metabolites from the body.
20. Proactively Avoid PFAS Exposure
Prioritize avoiding exposure to PFAS ‘forever chemicals’ in the first place, as they resist metabolic breakdown, accumulate in the body with a half-life of two to five years, and are less effectively eliminated by excretion strategies.
21. Question “BPA-Free” Product Claims
Be wary of ‘BPA-free’ product claims, as manufacturers often replace BPA with chemicals like BPS or other harmful plasticizers that can also disrupt hormonal activity and pose similar health risks.
22. Properly Ventilate Indoor Dryers
Ensure indoor dryers are properly ventilated to the outside to prevent them from exacerbating airborne microplastic issues within the home, although this action merely shifts the microplastic exposure to the environment.
23. Use HEPA Filtered Vacuum Cleaners
Regularly vacuum with a vacuum cleaner equipped with a HEPA filter to effectively trap microplastics from floors and carpets, preventing these particles from being redistributed back into the air.