Chapter 9

The Elimination Diet

School of Medicine and Public Health, University of Wisconsin at Madison provides a detailed instruction: https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_elimination_diet_patient.pdf.

Chapter 10

Testing Pollutants in the Water

After researching labs to test my own water, I found SimpleLab to be an outstanding choice: accurate, fast, affordable, and supported by excellent customer service.

Water Filters

 EWG’s recommendation on water filters: https://www.ewg.org/research/ewgs-2024-guide-countertop-water-filters.

Chapter 11

Mold Test

The Kayengo 12-Test for Home Mold (available on Amazon) is a popular and inexpensive DIY option for initial screening. If this kit does not meet your needs, consider hiring a local professional. Search online using terms like: “independent mold inspection + your location.”

Review a few company websites, then call and ask:

“Do you provide independent testing only, or also remediation?”

“Do you send samples to a certified lab? Which lab do you use?”

“Will I receive a written report with interpretation?”

“Can I see a sample report?”

Choose a company that is transparent, informative, and not sales-driven.

Minimize Pesticide Use in the Yard

Use Nontoxic Weeds Killer

There are a few weed killers on the market that are quite effective. For example, Natural Elements Weed Killer on Amazon has very good reviews from users. 

In fact, it is easy to make your own weeds killer: 1 gallon white vinegar, 1 cup salt, 1 tablespoon liquid dish soap (helps it stick to leaves). Spray directly on weeds during sunny weather. Vinegar is non-selective, so apply carefully to avoid harming nearby plants. For stubborn weeds, boiling water or flame weeder are effective.

To manage garden pests safely, use neem oil, diatomaceous earth, or insecticidal soap. They are effective, biodegradable, and non-toxic to pets and pollinators.

Maintaining Healthy lawns with Minimum Pesticides

Choose the right grass

• Select grass species suited to your local climate and soil conditions.
• Consider native or region-adapted grasses for better pest and disease resistance.

Prioritize soil health

• Aerate compacted soil to improve airflow and water penetration.
• Add compost or organic matter to enrich soil and support beneficial microorganisms.
• Avoid excessive chemical fertilizers that can disrupt natural soil ecosystems.

Promote early spring growth

• Apply late-fall or early-winter fertilizers (winterizers) with higher potassium and lower nitrogen to strengthen roots, making grass more resilient to cold and helping it green up faster in spring.
• Apply early-spring fertilizer to encourage grass to green up quickly and grow densely, naturally crowding out weeds before they take hold.

Mow wisely

• Keep grass at a taller height to shade soil and suppress weed growth.
• Avoid cutting more than one-third of the grass blade at a time to reduce stress.

 Water strategically

• Water deeply but less frequently to encourage deep root growth.
• Early morning watering reduces evaporation and lowers fungal disease risk.

Use targeted pest control

• Avoid routine blanket applications of chemical pesticides, including by lawn management companies.
• Spot-treat only affected areas rather than spraying the entire lawn.
• Incorporate biological or mechanical controls before resorting to chemicals.
• Monitor pest levels regularly to identify real threats versus minor nuisances.

Embrace natural balance

• Accept that a few weeds or insects indicate a healthy ecosystem.
• Encourage beneficial insects like pollinators and predatory bugs to help control pests.
• Adopt Integrated Pest Management (IPM) principles: prevention, monitoring, and minimal chemical use.

DIY Air Cleaner

All you need are four 20×20×1 or 20×20×2 MERV 13 air filters, a 20×20 box fan, and a roll of duct tape. By following a This Old House tutorial, you can build an effective, low-cost air cleaner in about 20 minutes.

For an even simpler option, tape a single filter to the back of the fan — it takes less than five minutes.

If you’re concerned about VOCs, add a cut-to-fit activated carbon filter sheet (widely available online). Trim it to size — you can layer multiple sheets if needed — place it on the back of the fan, and then tape the MERV 13 filter over it. This gives you a more “high-end” air cleaner at a fraction of the cost.

Chapter 13

Specialty Labs for testing toxins

Testing Heavy Metals (lead, mercury, arsenic, cadmium, etc.)

You can order blood or urine heavy metal tests from reputable labs such as  LabCorp or Quest Diagnostics through RequestATest. Additionally, the Toxic & Essential Hair Elements Test by Doctor’s Data is available through Amazon.

Testing Environmental Chemicals (Pesticides, VOCs, etc.)

A growing number of labs now offer direct-to-consumer testing for environmental toxins. For example, you can order tests via TrueHealthLabs — note that this is an ordering platform, not a lab; they provide access to tests processed by CLIA‑certified labs such as LabCorp.  

You can also order tests directly from RealTime Laboratories or 4U Health.  Superpower Health offers similar testing as part of a membership program.