In traditional Chinese medicine (TCM), harmonizing with the flow of the twelve meridians (energy pathways) helps the body establish a natural and effective daily detox rhythm. In an interview with The Epoch Times, Chen Chun-Ju, director of Taipei Jinghe TCM Clinic, shared a practical daily detox routine.

Combined with specially designed digestive and intestinal detox exercises, the detox plan can help improve metabolism and circulation from the lymphatic system to the intestines, paving the way for healthier, brighter skin from the inside out.

The real secret to glowing skin lies not only in external skincare but in whether your body is functioning smoothly from within. When you work with your gut and lymphatic system’s natural detoxification schedule and synchronize your daily habits with your body’s internal clock, you can gradually build a stable and long-lasting state of health.

Promoting Lymphatic Detox: Circulation Is Key

The lymphatic system is not a single organ, but a network of vessels distributed throughout the body. It serves as an important pathway for defense and metabolism, helping to remove bacteria, viruses, and metabolic waste, supporting immune defense, maintaining fluid balance by draining tissue fluid, and transporting lipids.

In TCM theory, there is no specific term for “lymph,” Chen said, but from a modern perspective, its functions are often compared to the TCM concept of the “triple burner.” The triple burner is viewed as a channel system for the flow of qi (vital energy) and body fluids, responsible for connecting the internal organs and regulating overall circulation and metabolic function.

To promote lymphatic detoxification, the key is to get the body moving. Whether it’s taking a bath, exercising, or getting a massage—as long as it promotes blood circulation and induces sweating, it aids the body in eliminating metabolic waste, Chen said. Studies have shown that sweat produced during active exercise is more effective at removing heavy metals from the body than sweat produced by hot weather alone.

In addition, Chen said, age spots can be improved by promoting lymphatic circulation. A simple method is alternating hot and cold baths, which uses the expansion and contraction of pores to enhance blood circulation. However, facial skin is more sensitive and may not tolerate the hot-cold method; for age spots on the face, acupuncture is generally recommended. People with weaker heart function should be especially cautious when using hot-cold water therapy, she added.

TCM-Inspired Daily Detox Plan

From 9 p.m. to 11 p.m, the triple burner meridian reaches its peak activity, making it a crucial window for the body’s metabolism and circulation, according to TCM.  During this period, Chen suggests taking a warm bath, doing gentle stretching, or allowing the body to sweat slightly to help promote lymphatic flow and improve metabolic efficiency.

Around 10 p.m., begin preparing for sleep and aim to fall into deep sleep before 11 p.m. The next morning, between 7 a.m. and 9 a.m., have a nutritious breakfast rich in high‑quality protein to kick‑start energy and metabolism for the day.

After following this routine for a while, the body gradually establishes a rhythm. Some people may even naturally feel the urge to have a bowel movement between 5 a.m. and 7 a.m., a sign that the intestines are functioning smoothly and that the overall adjustments are taking effect.

3 Core Principles for Improving Gut Health

Gut health is far more than good digestion. The gut microbiome is closely connected to the immune system, skin condition, and even brain function—a connection known as the “gut-brain axis.” Skin issues such as blemishes, spots, and eczema are often linked to excessive metabolic waste in the digestive tract and an imbalance in the gut microbiome, Chen said.

In recent years, research has also found a link between gut health and conditions such as dementia. Chronic constipation is considered a risk factor for cognitive decline due to its effect on the gut-brain axis. When the diet is poor or unbalanced, and metabolic waste is not efficiently eliminated, it may interfere with the brain’s endocrine and nervous system functions, affecting mental clarity and thought processes.

Improving gut health begins with daily habits that create a stable gut environment. Chen has summarized three core directions: nurturing beneficial bacteria, eliminating waste, and reducing burden to comprehensively regulate gut function.

1. Cultivating Beneficial Gut Bacteria

Building a healthy gut environment entails more than relying on probiotics. Up to 90 percent of externally supplied bacteria may be destroyed or lost during digestion. Only by supporting the long-term survival of beneficial bacteria in the gut can balance be maintained. Cultivating good bacteria means providing the nutrients they need through whole foods, whole grains, and natural ingredients.

Chen often uses Chinese herbal medicine to support the growth of good bacteria. In TCM, herbs are classified by function, some of which strengthen the spleen and stomach and create an environment conducive to microbiome growth. Once the gut microbiome stabilizes, colds become less frequent, and overall energy, sleep quality, and mental clarity also improve.

2. Eliminating Waste

Regular bowel movements are a pivotal indicator of gut health. Adequate hydration, moderate exercise, and abdominal massage can all support intestinal motility, helping to move metabolic waste out of the body efficiently.

3. Reducing Sources of Burden

If daily eating habits are long‑term skewed toward high‑fat, high‑salt, or highly refined and processed foods, they can easily increase the burden on the gut and disrupt both microbial balance and digestive function. Adjusting the dietary structure at the source is therefore an indispensable part of maintaining long-term gut health.

Movement for Gut Detox

I’ve designed a set of abdominal-focused movements to support intestinal detoxification. These twists and stretches stimulate the spleen and stomach meridians, promoting gut movement and improving metabolism.

1. Seated Spinal Twist

Step 1: Sit on the floor with your left leg extended straight and your right knee bent, crossing your right foot over the outside of your left thigh.

Step 2: Gently twist your upper body to the right. Hold for about 20 seconds, then switch sides and repeat.

2. Supine Spinal Twist

Step 1: Lie on your back with arms extended straight out to the sides and knees bent.

Step 2: Let both hands and both knees fall to the right side, stacking them together. Then, draw your left arm in an arc over your body toward the left, rotating through the thoracic spine until your left hand touches the floor on the left side. Keep the lower body as still as possible throughout the movement, and hold the twist for about 20 seconds, then switch sides and repeat.

3. Bridge Pose

Step 1: Lie on your back with your arms resting by your sides, knees bent, and feet flat on the floor.

Step 2: As you exhale, engage your glutes and lift your hips upward. Then, use your lower back strength to push your hips even higher, creating a gentle stretch and opening sensation in your abdomen. Hold for about 20 seconds, then slowly lower your hips back down.

4. Cobra Pose

Step 1: Lie face down, press your hands into the floor, and keep your legs straight.

Step 2: Press firmly through your hands to lift your upper body, tilting your head backward. Keep your shoulders relaxed and feel a gentle stretch in your abdomen.

The essence of this detox plan isn’t about quick “cleansing” sessions—it’s about creating a long-term, balanced daily rhythm. By stimulating lymphatic flow in the evening, supporting smooth digestion in the morning, and combining these habits with wholesome eating and regular movement, your body naturally settles into a state that feels lighter, more balanced, and full of energy.