That is the transcript of an interview hosted on Ruth’s Feel Better. Live Free. podcast.
Ruth Soukup: Let’s be sincere, it’s not that straightforward to speak about poop. And but, pooping is a reasonably large deal. It’s one of many greatest indicators of metabolic well being, and never pooping nicely is a big purple flag for any variety of intestine and well being points. And so at the moment, we’re going to speak about it with none aside from the poop queen herself: Liz Roman.
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Hey there, and welcome again to the Really feel Higher Stay Free podcast. For these of you who don’t know me, my title is Ruth Soukup, and I’m the founding father of Thinlicious and the creator of the Skinny Tailored System, in addition to the New York Instances bestselling creator of seven books. And at the moment we’re chatting with Liz Roman, who famously, or possibly infamously, is called The Poop Queen.
Liz is the host of the Well being Revival podcast, in addition to an authorized purposeful dietary practitioner and restorative wellness practitioner specializing in intestine well being and holistic therapeutic. She’s additionally the founding father of Match Mother, a prime tier purposeful diet apply the place she is devoted to uncovering and addressing the foundation causes of digestive problems.
hormonal imbalances, autoimmune challenges, and metabolic well being points. And at the moment she is sharing with us what each single lady must learn about our poop, together with why we don’t at all times poop the best way we must always and the way we will begin pooping a complete lot higher. That is in all probability a kind of episodes the place you’re going to wish to take notes.
So with out additional ado, I’m so excited to have the ability to introduce you to at the moment’s interview visitor, Liz Roman. Liz, thanks a lot for being right here at the moment. I’m so excited to speak to you.
Liz Roman: Hello, Ruth. Thanks. I’m excited. And I feel that is going to be an ideal dialog on your viewers. There’s so many ladies wrestle with this and possibly they don’t even comprehend it but.
Ruth Soukup: I feel that’s in all probability true. So let’s simply begin with a bit of little bit of background. Inform us who you’re, what you do and the way you bought to be doing what you at the moment are.
Liz Roman: Yeah, completely. So I’m Liz Broman. If you’re on social media, I’m the poop queen. Like many purposeful practitioners, my story begins with my private expertise.
I went to medical doctors for about eight years and all my signs fell on deaf ears. I used to be over 200 kilos, couldn’t drop a few pounds, had pores and skin spots, hormonal zits, horrible PMS. And constipation. and so they have been similar to, okay, nicely, let’s do a colonoscopy that appears clear. Take Miralox, drink water and eat extra fiber.
And I used to be like, this isn’t simply as a consequence of, you realize, lack of fiber in Miralox. and by the best way, nobody needs to be ingesting Miralox. We are able to discuss that later, however, you realize, I discovered purposeful medication shortly after school, and I’d say that it saved my life, as a result of I used to be then recognized with Hashimoto’s and actually acquired right down to the foundation reason for what was occurring.
And that’s why I do what I do now, serving to girls similar to you, proper. everywhere in the world, remodel, and reclaim their well being. as a result of, you realize, once we go and we speak to so many medical doctors and there are some superb ones on the market, and we don’t discover. You understand, options, usually it turns into drugs and it’s this medicine.
It’s that medicine takes Olaf, take contraception, no matter it is likely to be to attempt to simply get that individual out of the workplace and get them a bit of little bit of symptom aid. My objective is to actually assist folks get to the foundation trigger, in order that they will perceive their physique and tune in, but additionally repair it for the lengthy haul.
Ruth Soukup: Sure, preach. I adore it. I guess is what we discuss on a regular basis right here. After which like system that now we have that goes straight to medicine simply to love handle the signs, however by no means heal. The foundation points is makes me loopy. Makes me loopy. So how did we like, in your opinion, how did we get right here to this disaster?
As a result of it’s. A disaster disaster with, with girls’s well being and, and particularly, are you able to communicate a bit of bit extra to that truly is like what, what are the statistics on Yeah. Constipation and, and this type of situation.
Liz Roman: Yeah. So now we have to remember as we speak via this, these are the statistics of individuals really going into the physician and saying, Hey, I’m constipated.
Proper? Getting colonoscopies or, you realize, speaking with their major care, no matter it is likely to be reported. constipation, let’s put it that means, proper? So 6. 9 billion is the price of, you realize, oblique medical prices primarily. And that may embody all the pieces from, you realize, the laxatives that they’re taking, possibly prescriptions, you realize, whether or not that’s Motegrity or Linzess, it may very well be the colonoscopy remedies, issues like that, that they’ve sort of bucketed, you realize, beneath this.
After which usually you fall right into a class of IBSC, which is, as I say, a BS catch all prognosis as a result of this irritable bowel syndrome, proper? We all know once we discuss syndromes, it’s usually there’s not a variety of check for it. It’s simply an accumulation of signs. And they also sort of slap that label on you and say, Take MiraLax, eat, you realize, extra fiber, keep hydrated and you realize, if we have to strive prescribed drugs, we will try this.
However we, we don’t even know what number of girls, and we’ll discuss this, are scuffling with some type of constipation that’s unreported as a result of it’s taboo. Such as you talked about in one of many questions that you simply wanna discuss, like, why don’t we discuss this stuff? Nicely, I don’t assume anyone actually needs to speak about poop, however I do every single day on Instagram as a result of you realize, I’ll let you know, it acquired to the purpose the place we’d.
I’d inform my roommates in school like victory. Like I lastly pooped, you realize, as a result of it’s so uncomfortable. You’re so depressing. You’re bloated. You’re gassy. You’re drained. You’ve acquired mind fog. You simply don’t really feel good, once you’re not totally eliminating. And so whereas it’s a bit embarrassing for some folks, I’ll refer you again to the kids’s ebook that everyone poops.
we have to discuss it and we have to educate. you realize, our, our youngsters, as I used to be sharing with you earlier than, I’ve a 5 and a half yr previous son and it’s simply one other little boy that we had about 5 weeks in the past. I’m at all times speaking with them, or a minimum of, you realize, clearly by 5 and a half yr previous about poop.
Did we poop at the moment? what is that this like? And are we straining? Do you’re feeling good? And fortunately he poops like a champion. however I do know a variety of little youngsters additionally wrestle with this too. And so I’ve assets for that as nicely. However I feel as mothers, you realize, now we have to be in tune with ourself first, however then we additionally must be in tune.
Sufficient to speak with our youngsters about it, to teach, as a result of I feel so many individuals don’t notice this is a matter just because it’s, it’s not talked about sufficient.
Ruth Soukup: Yeah. Yeah. I wish to say it’s the mark of a superb friendship when you’ll be able to really discuss poop with your mates. So humorous. So are you able to assist us unpack sort of what.
This like persistent constipation actually means and how you can like, if anyone is listening to this proper now going, I might need poop points. Like, I don’t even know as a result of I don’t actually discuss it. No, no person talks about it. Like, how do you, how have you learnt? Like, what are the, what are the indicators?
Liz Roman: Yeah, completely.
So once we take a look at the definition of constipation from a purposeful medication perspective, I need you totally eliminating every single day. One to 3 instances a day ache free is actually preferrred and we will speak concerning the ache free half When you concentrate on the standard mannequin, they are saying, you realize, when you’re pooping thrice every week, that’s fairly good.
You’re you’re superb Nicely, and I’d say from a feminine standpoint if you’re a menstruating feminine There are going to be some days positive that you realize, possibly you don’t go to the toilet You’re main into your interval your progesterone is actually excessive That slows issues down and possibly you don’t go, nicely, let’s give it some assist.
Let’s take some further magnesium the week earlier than your interval, as a result of we wish to totally remove. And the primary cause we wish to totally remove is that that is waste. That is metabolic byproducts. That is waste from meals. That is toxins. That is metabolized hormones. It’s all set in your colon. We’re excretion.
And once we’re not totally eliminating, like not solely do now we have a few of these uncomfortable and sensations, you realize, of a bloating and possibly feeling gassy or simply overly full, however we additionally overburden the liver as a result of all of these toxins and issues which might be set for elimination, together with the hormones. Large one right here is estrogen, which we will at all times discuss extra, however that, that goes again in line to get reprocessed by the liver.
Nicely, now you’ve acquired that on prime of the entire different issues your liver is making an attempt to course of out of your each day life, whether or not that’s, you realize, once more, meals, it’s chemical substances and your atmosphere, stuff you’re inhaling, you’re placing in your pores and skin, no matter that appears like. We all know that we’re uncovered to over 700, 000 chemical substances like.
Your liver’s acquired a giant job to do. The very last thing that it wants is extra work to do since you’re not totally eliminating. In order that’s a giant factor. However once we take into consideration, you realize, each day, what does this appear like? Should you take a look at a Bristol stool chart, I at all times say quantity 4 is what we’re going for. Okay.
So it needs to be sausage, like easy, straightforward to go. You get the sign. I must go to the toilet. You go to the toilet and all good. It shouldn’t be issues which might be actually pressing. Like we’re, you realize, nervous. Oh gosh, I don’t know if I’m going to make it. it shouldn’t be laborious and pebbly floating. You understand, you’re straining to go to the toilet.
That’s a giant signal of a variety of liver gallbladder points, however may also be an indication of dehydration. So we wish to be conscious that like that is the best way God designed us to remove waste outdoors of urinating and sweating. It shouldn’t be, you realize, laborious. So we wish to get proper there within the center, three to 4, when you’re a Bristol stool chart, and I feel for a lot of girls, once they begin to consider it, they may go, Oh, it’s sort of laborious to go to the toilet or like, yeah, I’ve these sort of publicly like rocky, bowel actions.
And so if that’s you, you realize, these are issues that you simply additionally wish to be careful for. After which the most important factor is that you simply really feel glad. And I do know that may really feel and sound actually unusual to speak about once we’re considering of poop, however such as you really feel relieved. You are feeling like, ah, that was good. Like that was the nice poop.
Yep. I say
Ruth Soukup: that quite a bit. That’s a superb poop. Happy with that poop. It’s a superb signal of a superb husband when you’ll be able to discuss poop too.
Liz Roman: Or like I stated, if my husband, so our little man, he’s, 5 weeks and you realize, just like the week three to 4 sort of issues shifting and no matter. I used to be speaking to a bit of pediatrician yesterday about this and their little digestive techniques, you realize, simply sort of getting used to issues.
So we name it victory in our home, proper? I’m like, we acquired a victory right here, you realize? So sure, however we wish to have a superb poop. I like that time period too.
Ruth Soukup: Sure. So what, like, like, to start with that you simply talked about this chart. So how do you with the Bristol chart? Was that the title of it? Bristol poop chart. Is that this, I’m assuming one thing you’ll be able to Google and it’ll come up.
So Bristol poop chart. And do you may have one which we will hyperlink to in our? Yeah, I can present notes.
Liz Roman: however yeah, there’s a variety of them on the market. Primarily, you realize, once you’re it, you’re going to have sort of a, a variety of very laborious, rocky, pebbly, it nearly appears to be like like, let’s say like, chocolate lined almonds.
all the best way to that actually free watery stool. And there’s a number of differing types that they sort of present there on the totally different, much more like diarrhea, like a aspect. So within the center three and 4, trigger I consider there’s seven on most of them within the center, three to 4 is actually what you need. And that’s once more, a easy sausage formed three goes to indicate you a bit of bit extra sort of like dehydrated.
So it’s like cracks. In there. Whereas 4 is simply kinda like a fantastic sausage. and, and actually you need it to even be snake-like, as a result of our colon is so windy. I at all times say to folks like, if it appears to be like like an s that’s a reasonably good one too. so yeah, simply you’ll be able to, I can ship you a, a picture which you can hyperlink out or you’ll be able to, you realize, when you’re listening to this, lookup the Bristol stool chart, simply Google it, you’ll see it pop up.
and once more, quantity 4 is actually what you’re. You’re going for, and it shouldn’t float, mustn’t float. No, if now we have floaters, that is actually an indication of undigested fats within the stool. So once more, we’re going to consider liver gallbladder well being right here. in my apply, I speak quite a bit about liver gallbladder well being as a result of sure, intestine well being is extraordinarily vital.
And there are lots of issues that may contribute to constipation when it comes to infections, irritation within the GI tract or insufficiencies of. Abdomen acid, pancreatic enzymes, but additionally bile. So, bile is a gastric juice that’s secreted by your liver. And it’s saved and concentrated in your gallbladder. Should you nonetheless have a gallbladder, a variety of girls have their gallbladders eliminated.
however even after elimination, it’s actually, actually vital to consider supporting this. As a result of, bile does a variety of issues for us. which might be very, crucial, however a part of it’s that it additionally helps, preserve micro organism in examine within the small gut and likewise lubricates, the colon in an effort to go to the toilet.
And lots of instances in my apply, I deal quite a bit with persistent intestine well being circumstances. Yeah, there are issues occurring within the intestine that we have to handle, however we even have to actually closely concentrate on the liver and gallbladder well being. If we miss that piece. We wrestle to completely heal. I see this quite a bit with individuals who have reoccurring SIBO, small intestinal bacterial overgrowth, or simply actually can not appear to, you realize, transfer totally via their therapeutic protocols.
They’ve, they’ve actually acquired some stuff occurring with the liver gallbladder that it’s acquired to be addressed.
Ruth Soukup: Attention-grabbing. Attention-grabbing. And so the most important signal of that’s that your poop is floating, even when you’re consuming a excessive fats weight loss plan.
Liz Roman: Yeah. So, I imply, when you’re consuming a excessive fats weight loss plan, I’d be saying to the one who’s doing that, like take into consideration methods which you can stimulate extra bile or help immediately with issues like ox bile.
You may do taurine. I like like choline or phospholipid, complexes to trigger a extremely nice product. So bile helps us break down fat. It helps us emulsify fat. And so once we take into consideration absorbing all these vitamins that we would like from good, wholesome, let’s say grass fed steak or avocado, nut butters, issues like that, we wish to take in all of that, proper?
So it’s one factor to ingest meals. It’s one other factor to truly digest meals. So anytime I’ve acquired a consumer going via like a section of keto or actual excessive fats weight loss plan, we’re at all times supporting with a bit of little bit of ox bile. You must nonetheless have. Quantity 4. I do know some folks will sort of undergo a time frame the place in fact you’re going to regulate to this since you’ve, you realize, gone, to sort of flip the change right here from possibly a low fats or reasonable fats to actually excessive fats, however that is the place you wish to assist the system then sustain with what it wants to interrupt these issues down so that you’re not having some folks will get like extra pressing, journeys to the toilet as a result of generally you will get like a bile dump to the small gut.
It floods it. Primarily, after which pulls a variety of water in and then you definately acquired to go urgently. So I at all times say, you realize, individual to individual, relying upon when you’ve acquired a gallbladder or not, just remember to are supporting appropriately with what that you must tolerate and break down these issues.
Ruth Soukup: Attention-grabbing. Attention-grabbing. Yeah. As a result of that’s clearly we speak quite a bit about wholesome fats right here on this podcast and getting extra wholesome info. It’s so vital for hormonal regulation and most girls, you realize, we’ve been so ingrained with this, like low fats is wholesome and so flipping the change, nevertheless it’s actually attention-grabbing to listen to you say that just like the, in case your physique’s not digesting the fats and with the liver, that it may be laborious in your liver.
And, and sure, now we have, I’ve plenty of girls in our program who’ve had their gallbladder eliminated. It’s very. Very, quite common, sadly. So it’s so attention-grabbing. So let’s speak a bit of bit extra about that. Just like the position that weight loss plan performs in constipation and meals that ladies needs to be cautious about simply sort of as a basic rule.
Liz Roman: Yeah. So I wish to rapidly simply add one factor, trigger you talked about hormones. So one other actually vital piece of bile helps you remove estrogen. Proper. So what will we see for girls, particularly with out a gallbladder is a variety of estrogen dominance, proper? A few of this occurs naturally after the age of 35 with the progesterone declining.
That’s one factor I wish to speak to God about once I get,
Ruth Soukup: get
Liz Roman: up there. I’m taking progesterone proper now. Postpartum it’s. It’s to me, my favourite hormone, in some ways, however if you’re anyone who’s struggling quite a bit with, you realize, estrogen imbalance, otherwise you’re working in your hormones, we gotta just remember to’re eliminating.
Should you’re not once more, all that stuff’s going again to the liver, particularly estrogen. After which we usually see that we wrestle to stability our hormones. So bio is actually vital for that as nicely. Okay. By way of weight loss plan. So I feel that I would differ from different purposeful practitioners, as a result of I’m not going to sit down right here and let you know to chop all the pieces out of your weight loss plan and do an elimination weight loss plan.
That’s not step one that I’m going to say that I feel is vital. What I feel is vital, as a result of I agree with you wholeheartedly. I grew up within the Nineteen Nineties and fats was going to make you fats. I did Weight Watchers. I did the entire weight loss plan prepare of low fats and all the pieces. You understand, zero
Ruth Soukup: energy, much less energy, gross chips, like gross you out.
Interested by that even now, like what are we considering? Yeah. These potato chips that make you may have like explosive diarrhea.
Liz Roman: I mainly deemed something that had like a Weight Watchers level on it or the 100 calorie packs is like wholesome. Proper. So there’s like solely 100 {dollars}. in order that fats is tremendous vital, as you talked about for our hormones.
and plenty of different issues, you realize, within the physique as nicely, blood sugar regulation and whatnot. However what I inform folks before everything is get on a complete meals weight loss plan. Proper. We actually wish to, once we take into consideration the standard of our meals, I wish to concentrate on high quality greater than I wish to concentrate on what I must remove.
So add extra good to your day. And that’s going to be fibrous meals. The common American consumes 10 to fifteen grams of fiber. and our ancestors used to devour 100 plus grams of fiber. So. Actually for my girls that I work with, we usually goal and purpose someplace within the ballpark of like 35 to 50 grams.
Perhaps some folks can tolerate extra, some folks have to actually go sluggish and work their means up relying upon what’s occurring with their intestine microbiome, what their weight loss plan’s been like previously. However I’d say focus extra on the standard of the meals. So as a substitute of simply going, for instance, I’m going to only reduce out dairy.
Proper. Nicely, let’s concentrate on possibly a superb high quality, natural, a two dairy supply and see when you can tolerate that. let’s concentrate on a variety of vegetables and fruit, a variety of variety in our diets, earlier than we simply go reduce all the pieces out. I feel there’s a time and a spot for elimination diets, however I feel we as a society have gotten so, and I’ll say that I’m not going to throw, you realize, Rocks at a glass home right here.
I’m 5 weeks postpartum. I’m within the comfort mode at this time limit, however we’ve gotten to this point out on the comfort aspect of issues that we don’t devour sufficient one ingredient entire meals.
Ruth Soukup: Sure.
Liz Roman: And that’s what we’d like.
Ruth Soukup: Sure. And I one hundred pc agree with that. And I, I feel that’s, that is so vital to speak about as a result of clearly in my program and right here on this podcast, I speak quite a bit about excessive protein, you realize, excessive fats and, or getting loads of wholesome fats greater than girls.
Most ladies are used to, particularly in our. Age demographic rising up within the eighties and nineties with that, all of the low fats crease, it’s laborious to get out of that mindset. However I feel it actually comes right down to, I hate all these items. That’s marketed keto, proper? All this processed rubbish that’s like, nicely, it says keto.
Isn’t that okay? Like, no, that’s not like, I’m not a keto advocate. I’m a. Nourish your physique advocate. And I’m by no means going to let you know to not eat meals that was created the best way God meant it, proper? The way in which nature meant it, as a result of I don’t consider that God creates rubbish for us. I feel people create rubbish for us.
So that’s like so, so vital. So even if you’re like, nicely, I don’t wish to like reduce out all meals. Don’t don’t reduce out meals, however reduce out the crap reduce out simply the chemical substances within the course of and something. I’m so I’m so all with you with on that. I did have one other query although, about as a result of one factor I’ve been paying a variety of consideration to just lately as a result of my sister has sort of gone down this highway is the carnivore.
Food regimen a bit of bit extra. And, I’m actually curious how fiber performs into that as a result of I’ve been seeing a variety of, you realize, carnivore advocates who’re like, no, no, you don’t want fiber. You don’t want fiber. Should you’re consuming all meat, you’re getting all the pieces that you simply want. And I’m simply curious the place you stand on that.
Liz Roman: Yeah, it’s short-term. It’s a weight loss plan for me, similar to FODMAP. Truthfully, I deal quite a bit, like I stated, with a variety of persistent intestine well being circumstances, and there are occasions and locations that we have to go this excessive, and the large factor that’s. I exploit carnivore for is that if, you realize, you’ve exhausted a variety of different choices, you’ve eliminated 5 maps, you take away dairy, you’ve eliminated gluten.
Perhaps we’ve even accomplished, an MRT. It’s a mediator launch check to have a look at how your immune system is responding to totally different meals and chemical substances. And also you’re simply nonetheless struggling as a result of the advantage of the carnivore weight loss plan is that primarily it does take away like. All fibers and something that may sort of be an irritant, to the intestine lectins and quite a lot of like plant primarily based compounds that may, relying upon the state of the intestine, be dangerous or irritating.
So it may be helpful quickly whereas we heal as a result of it simply removes a variety of triggers. I’ve, and my husband really went via a section himself, the place he did this. I’ve a few of my purchasers who’re doing carnivore pull in some berries, some oranges, some, you realize, sort of simpler to digest issues to assist with, fiber as a result of I do consider fiber is actually vital or I’ll have them do, I like commonplace course of, it’s a complete meals, fiber powder as a result of fiber continues to be vital to bind to toxins, to bind to, you realize, hormones, particularly extra estrogen and to sort of mop issues up and assist clear issues up and help them out of the physique.
So once more, yeah. Quickly, I feel it may very well be an ideal weight loss plan, however I do assume now we have to be conscious of fiber a minimum of after a number of weeks, proper? Perhaps you give your self two to 4 weeks actual strict. I don’t recall who it’s off the highest of my head, however I may ship you a observe up. She’s acquired an ideal web site that helps you sort of ease into carnivore and out of it and he or she does have in mind fiber.
I’m, simply blanking on the title of who it’s proper now. So that’s one thing that I do, however I don’t consider long run. Any weight loss plan akin to You understand, the low FODMAP, the precise carbohydrate weight loss plan, the keto weight loss plan, the carnivore weight loss plan needs to be the best way that we dwell. I feel that we must always periodize our weight loss plan. We wish a various weight loss plan for a various microbiome.
And once I say periodize your weight loss plan, I feel it’s completely superb to undergo seasons the place I’m extra carnivore, I’m extra keto, I’m extra Mediterranean primarily based, I’m excessive carb primarily based, proper? Relying upon the individual and what they’re going via. you realize, now we have a variety of girls that after they do the purposeful work, they wish to do the bodily work.
Proper. They wish to work on physique composition. Okay. Nicely, then we have to get you fueled to placed on some muscle mass, proper? We are able to’t be in a calorie deficit right here. Low carb and all this stuff. And we’re making an attempt to placed on muscle mass. No, we have to possibly undergo a season the place we do feed you up and now we have extra carbohydrates and, you realize, we nonetheless have protein and fats and fibers and all these issues, however you’re in that for a season and then you definately possibly cycle again.
down into extra of a Mediterranean primarily based, after which possibly right into a keto carnivore fasting, you realize, we use that in our program as nicely. So I simply assume that individuals get so purchased into like, that is the one means as a result of there are folks on the market who love carnivore and. That’s the one technique to eat. And that’s going to be the best way they eat for the remainder of their life.
And if that works for them and so they’re wholesome metabolically and their, you realize, blood work appears to be like good or the hormones look good and so they really feel good. Nice. I don’t consider that for the common individual, they’re going to stay to one thing that restrictive for the remainder of their life. And so now we have to consider sustainability and acknowledge too, that meals is.
It’s gasoline for us. Sure, nevertheless it’s additionally a part of our social atmosphere. And I feel that’s an vital factor to acknowledge as nicely.
Ruth Soukup: I like that. That’s an ideal reply. And I, and I agree, like I, I see that with lots of people too. And I feel when you’re having a variety of. Points. It is likely to be a great way to rule out a variety of points, however I don’t, I don’t see that personally.
Like I like meals an excessive amount of to have the ability to, and I like me, however I’d not have the ability to simply try this. I like greens and I like fruit and I like all these different issues too. So yeah, it’s, that’s, that’s actually attention-grabbing to listen to. And I like that. And I feel the entire, like. Understanding the totally different phases and what your objectives are in that section is, is so vital to you.
So what about hydration? How vital is hydration to, you’re mainly holding your intestine wholesome and holding your poop flowing.
Liz Roman: Yeah, so we all know that water is probably the most very important nutrient to the physique, proper? Like, we’ll die with out it. and but many individuals stroll round ingesting little or no water. I feel that once you, you realize, take a look at simply intestine well being generally, sort of going again to bile, what I discussed earlier than, bile is made up of 95 p.c water.
We are able to’t anticipate the physique to supply all of those gastric juices, together with abdomen acid, which may be very, crucial. abdomen acid is the gastric juice that’s secreted within the abdomen once you ingest meals, it’s there to, mainly detoxify issues that you’re consuming. So let’s say you’re like me, you want some sushi.
you realize, we all know that sushi, particularly like undercooked meat, possibly steak, medium uncommon, we’re going to be a bit of bit extra in danger. to micro organism or parasites or issues like that in these kinds of meals. That is additionally why you may have your wasabi and ginger. each of these issues will be very anti parasitic, however the level right here is that abdomen acid is so vital to detoxify and neutralize any of these pathogens that we’re uncovered to.
nevertheless it’s additionally actually vital to assist break down meals in order that it may well transfer via the digestive tract after which the small gut, you’ll be able to take in it. we’d like bile although. To even be, you realize, strong. So abdomen acid talks to the pancreas, it talks to the liver gallbladder, and it’s mainly a signaling, you realize, messenger as nicely to present you what you want.
And so if you’re not hydrated, you’re not going to have good abdomen acid ranges. You’re not going to have nice bio movement. You’re in all probability going to be extra peanut butter, like sludgy bile than. Fluid and sort of like water. Like, so it’s tremendous, tremendous vital only for these issues. However then we even have to consider, proper.
Like if you will the toilet and also you’re straining and also you’re seeing sort of these instruments which might be dried and cracked. We have to be sure that now we have correct mineral stability. We have to help our adrenals, these help, you realize, our vitality, our temper, hormones generally, your pores and skin, proper? Are you anyone that offers with a variety of dry pores and skin?
It’s a giant signal of dehydration, proper? There’s all these little ways in which your physique’s going to let you know, Hey, I’m dehydrated. we all know that if we take a look at the analysis, simply rising water. It could make it easier to drop a few pounds, proper? It could make it easier to, you realize, wish to transfer extra and, you realize, transfer issues via the physique at a quicker tempo.
You’ll be able to’t remove toxins when you don’t have the right ranges of hydration. So it’s tremendous, tremendous vital, not only for intestine well being and, you realize, going to the toilet every single day and eradicating toxins, but additionally only for cognition, proper? Like I discussed, vitality, pores and skin well being, the entire issues.
Ruth Soukup: So is there a means, like, to know precisely how a lot, how a lot water you need to be ingesting?
Is it simply water? Is it ensuring you’re, like, including minerals to your water? Or like, like, what’s the, what’s the benchmark? What’s the rule?
Liz Roman: Yeah, so I’ll offer you sort of the common advice, after which what I actually purpose to have my purchasers do. So before everything, everyone knows the sensible tales.
Eight by eight, proper? 64 ounces of water. I don’t assume that’s essentially sufficient. Certain. Should you’re 120 kilos, possibly, and also you’re not figuring out or issues like that, however you must consider, you realize, like sweating and train ways in which we’d, you realize, lose extra water. So first I’d say half of your physique weight in ounces is sort of a superb benchmark.
If you’re anyone who trains, energy trains, you go to the sauna frequently or, or an athlete, I feel that you must go above that and do about two thirds of your physique weight in ounces. I add electrolytes to most of my, my water, you realize, that I’m consuming. So for me, before everything, we get up in a dehydrated state.
I’m a espresso lover via and thru I’m waking up each two and a half hours proper now to feed my son, proper? What do I need within the morning? I need espresso However first I begin my day with both lemon water and a pinch of sea salt to stimulate Digestion sort of assist cleanse issues out help the liver stimulate bile all this stuff Or I’ve been on a beet juice with lemon and pinch of sea salt kick just lately after which I’ve my espresso As a result of like lots of people get up, particularly girls.
I don’t know if it’s similar to mother life, however that is my speculation. We get up and we go for espresso very first thing. So I’d say to not have caffeine. Sure. I used to do it too. I’d say to not have caffeine till you’ve had some kind of, you realize, hydration, and that may very well be tea tea will be hydrating as nicely.
If it’s a decaf tea or one thing like that, however you realize, we do wish to have a superb quantity of sodium. So I feel electrolytes are actually, actually vital. Each cell in your physique is a sodium potassium pump. I see a variety of girls who stroll round feeling like waterlogged or infected, like they’ll say, I simply have this outer layer of sort of similar to puff.
Nicely, you’re not getting cellularly hydrated. So I like buoy drops. They’re mineral drops which you can simply put a squeeze into. very, very clear B U O Y is the model there. phenomenal. you need to use a superb high quality Celtic, you realize, sea salt. You’ll be able to add coconut water for potassium there if you want lemon, lime, any of those citrus issues are going to be actually useful, as nicely.
So I feel, you realize, that’s a superb guideline from a hydration standpoint, however you talked about like, how do I do know if I like possibly want extra take note of your bowel Take into consideration your mind fog cognition, you realize, fatigue, that’s actually vital, as nicely. So that may sort of be an indication of dehydration, however I feel pores and skin can also be a giant one, proper?
Like if in case you have a variety of dried, pores and skin, cracked pores and skin, issues like that, that’s vital too.
Ruth Soukup: Attention-grabbing. Okay. So I do know that you simply’ve created some actionable steps and I’d like to undergo these. I don’t have an excessive amount of time left, however I wish to, do now we have time to undergo your. Your steps actually rapidly on how you can fight persistent constipation.
Trigger I feel, I really feel like there’s so many ladies who’re listening to this going. I’ve by no means informed anyone this. I received’t even discuss it with my husband, however I’m like taking notes proper now for each single factor to do. So lay it on us. Give us the, give us the six steps.
Liz Roman: So before everything, I need you to consider the way you begin your day.
I at all times say the way you begin your day goes to be the way you win your day. So there’s two issues right here. Primary, within the morning time, give your self time colon cleaning time is between 5 and 7am. Should you get up and also you’re dashing in opposition to the clock, your hair is on hearth. You’re. Yelling at your youngsters, you’re making an attempt to hurry out the door, proper?
Your physique is almost certainly not going to provide the sign like gently, Hey, we have to go to the toilet. Proper? So I at all times say within the morning time, when you can have a minimum of 20 to half-hour to your self, that’s actually preferrred. After which begin your day with. It may be heat lemon water, it may be room temperature, chilly, no matter you would like, however some kind of water with electrolytes that may actually assist stimulate issues.
in order that’s sort of like my morning, routine that I’d say is actually vital. And this falls beneath the bucket of stress. so once we take into consideration stress, I feel a variety of us would say we’re much less careworn than we really are or that our, you realize, physique feels that we’re. And once more, I’m solely talking for myself right here.
And lots of of my purchasers that I work with, I don’t know what, you realize, your state of affairs is, whoever’s listening to this, but when we’re actually sincere with ourself, I feel that we put an excessive amount of on our plates and a big a part of this too, is why we really feel so dangerous. We don’t even know that we really feel dangerous as a result of we haven’t.
we haven’t tuned into our physique in so lengthy to appreciate like, Oh wow, issues are actually off and I’m not okay. You understand, and I feel a part of that is going off subject right here for a second, however a part of what you talked about earlier than, we don’t speak with our husband about this. We don’t possibly speak with our girlfriends about it.
It sort of does appear taboo or embarrassing to confess. I feel that our life isn’t as nice as social media portrays it to be when it comes to just like the spotlight reel, proper? Like all of us have these struggles and we all know when you’ve, you realize, seen these memes, take heed to your physique when it talks earlier than it screams, I’d actually encourage whoever’s listening at the moment to decelerate and simply sort of take into consideration how do I actually really feel?
When was the final time that I pooped? How is my sleep? How is my vitality? How is my temper? Like, what are the issues that I possibly must appropriate in order that I can really feel higher? As a result of once we really feel higher about ourselves, we present up higher for everyone else in our life. in order that I’m simply going to return and circle again right here to, you realize, managing your stress and beginning your break day with, you realize, good hydration, but additionally some kind of like calm so that you simply’re not racing in opposition to the clock.
As a result of I do know when I’ve these mornings. I really feel like the remainder of the day, I’m similar to an anxiousness pushed mess. Like coronary heart palpitations really feel like I can’t sustain and I’m not going to get all the pieces accomplished. In order that I feel is actually vital. In order that may very well be a few ideas there. however primary, quantity two is consuming hygiene.
So this additionally falls inside this bucket of stress. Are you consuming in a rush, proper? Consuming in a automotive, consuming distracted at your laptop. I’m an entrepreneur. I’ve a giant podcast. I’ve a number of practitioners on my staff. We’re, you realize, doing all these totally different initiatives. Generally it may well really feel unattainable to step away, you should step away.
You in all probability additionally want it and also you’ll be extra productive when you do. so step away, take three large breaths. When you’re sitting down along with your meals, really take a look at your meals. Like be pleased about this meals, chew your meals. Many individuals don’t chew their meals nicely sufficient. I’m going to lift my hand and say I’m responsible of this as nicely As a result of it’s laborious.
These items are straightforward. They’re quite a bit simpler stated than accomplished, proper? It’s laborious, proper? So consuming hygiene is vital Now we have our morning routine. I’d name that like pooping hygiene once more. So that you’re giving your self a while, you realize Get a squatty potty, that may very well be good too. Hydration, we sort of touched on that.
meals high quality, we touched on that. I’d add right here although, to meals high quality, if you’re actually constipated, and I’ve a variety of the following tips in my constipation treatment information, which is a free information you guys can obtain. add two kiwis a day. That’s been proven in analysis, to work as an osmotic laxative, which implies it’ll pull water into the bowel, make it easier to go to the toilet.
If you wish to do the peel on it, it offers you a bit of bit extra fiber, however I perceive texture sensible, it’s not so nice. You may mix it right into a smoothie. You may peel it, put it on a salad, simply eat it by itself, no matter. You may additionally do issues like olive oil, MCT oil, prunes, prune juice, quite a lot of issues from a meals standpoint, along with fiber, these are all listed within the constipation care.
I’d say quantity 5 is magnesium. So magnesium is a miracle mineral. It’s so vital for thus many various enzymatic features within the physique. And sadly with our agriculture and farming practices, you realize, and the quantity that’s in our meals at the moment in comparison with what it was a few years in the past, We don’t get sufficient magnesium.
So I personally like, it’s a product from new ethics. That’s professionals or plus, and it’s a mix of magnesium citrate, which is able to assist pull water into your bowels. It’s an osmotic laxative as nicely. glycinate, some of the absorbable types of magnesium and a few vitamin C. So we acquired some adrenal love, some immune system, love antioxidants right here, nevertheless it additionally tastes actually good.
I like that product over calm. I used to help calm quite a bit as a result of that does, it really works rapidly. You may get it anyplace. It’s simply accessible. Any pharmacy. I simply don’t assume it tastes tremendous nice and I don’t like the best way it feels on my abdomen. So I’m at all times very clear with folks. If that you must apply it to the go nice that may assist, you realize, alleviate a constipation, however I’d do one thing, you realize, that’s tastier and simply day by day.
if you wish to do capsules, you’ll be able to at all times do capsules as nicely. I’d do once more a mix right here as a result of there’s various kinds of magnesium and we don’t. We don’t solely wish to take it for constipation. We actually wish to have, you realize, our cells, be ample in magnesium as nicely. So that will be one other advice.
After which quantity six, and that is sort of, you realize, over arches, all the pieces is preserve a chart and course appropriate. So once more, as females. We’d have instances in, you realize, our cycle the place, whether or not it’s mid cycle, once you’re ovulating or proper earlier than your interval, you’re getting a surge in hormones, progesterone is peaking and also you want a bit of bit of additional help, otherwise you want extra fiber, you want extra water, you realize, that you must regulate, your weight loss plan accordingly, you are able to do that, but additionally course appropriate.
So if this isn’t getting higher, work with somebody to get to the foundation trigger there are on my web page. I feel I’ve 29 totally different, potential root causes to constipation. These are simply the fundamentals. And I feel it’s vital to begin with the fundamentals as a result of you’ll be able to go down the purposeful testing route and waste a complete lot of cash, time, vitality, and be annoyed when actually it comes again to the truth that your physique has fundamental wants and.
We haven’t been in step with these. So when you get in step with this stuff and you realize, it’s not bettering otherwise you’ve acquired different signs occurring, proper. Work with somebody in a program, handle your intestine well being. Sure. But additionally take a look at hormones as a result of hormones can play an enormous position. With motility, constipation, all of a bunch of different signs.
We don’t have time to the touch on at the moment, however that you must course appropriate. And I discussed earlier on my story at the moment, somebody was saying that they’re now illiberal to all totally different sorts of meals, greens, beans, dairy, all of the issues it can worsen. So I at all times inform folks, you realize, once they’re hesitant on attending to the foundation trigger or becoming a member of a program, investing of their well being, the longer that you simply wait.
The extra dysfunctional the physique goes to grow to be and the extra effort it’s going to take. And that probably ends in extra of an funding, proper, since you’re going to spend extra time and more cash making an attempt to appropriate issues as a result of we didn’t hear early on.
Ruth Soukup: Proper. Such good recommendation. Wow. So many issues.
And I really feel like we may preserve speaking about poop without end. However, if folks wish to study extra about poop from the poop queen, the place can we discover you on-line? What are you engaged on proper now? Inform us all of the issues. After which in fact, we’ll hyperlink to all of them in our present notes.
Liz Roman: Sure, completely. So I’m on Instagram on the Poop Queen.
That’s my most lively platform. I’m on different platforms, as nicely. We do have a High 1% podcast, a well being revival present. So now we have over 750 episodes now of all issues girls’s well being, purposeful well being, hormones, coaching, mother, life, entrepreneurship, all of that. I do have the Free Constipation Remedy Information, as I discussed.
So I’ll offer you a hyperlink for that. Fitmomlife. com backslash Liz. and you may obtain the constipation treatment there. I do have a child’s constipation treatment. If that’s one thing your kiddos are scuffling with, it’s in fact, a lot totally different than the grownup constipation treatment. And what am I engaged on? Gosh, 2025 goes to be.
Filled with initiatives. and proper now we’re simply engaged on creating some totally different, issues which might be going to enter a ebook. So I simply wrote a 38 web page bloating information that we’re going to be releasing quickly as a result of speaking a bit of bit about hormones right here past the center. So many issues that may affect, bloating, and we’re going to be doing a little enterprise mentorship this yr, touring and talking.
So only a lot on deck, however, most significantly, you realize, at all times fascinated about how we will serve folks and assist girls who’ve. Sadly not been helped by the healthcare system that now we have right here within the U. S.
Ruth Soukup: For positive. For positive. And I adore it. And also you simply had a child. And I simply had a child, sure. He’ll be 5 weeks previous, so.
Oh, that makes my, that makes my ovaries damage. Even now. I don’t need one other child, however I wish to have a child. What number of youngsters do you may have? I’ve two. Two youngsters. Two women. So, yeah, and everyone, once we had little women, everyone stated, oh, simply wait until they’re youngsters. And everyone was proper. ,
Liz Roman: sure. everyone was proper.
Teenage women. I actually wished a woman and now I’m like very pleased with being a boy mother and already labeling myself as a soccer mother, however I, I simply. and I’ve to say he’s solely 5 and a half and I’ve turned to my husband a minimum of a handful of instances and stated, we’re going to be in for fairly a trip when he’s, I don’t know what’s, you realize, I do know women have their issues, boys have their issues, however, I feel all of them do, nevertheless it’s price it.
Ruth Soukup: It’s price it. So congratulations to you. And this was superb. Thanks a lot for all of the superb info. And like I stated, we’ll share the entire hyperlinks, then all the pieces that you simply talked about in our present notes and yeah, I simply poop. Nicely.
Liz Roman: Thanks a lot, Ruth.
Get Liz’s FREE Constipation Remedy Information: https://fitmomlife.com/liz
Discover her at her web site: https://fitmomlife.com/
On Instagram: https://www.instagram.com/thepoopqueen/
On Fb: https://www.facebook.com/poopqueen
Or on her Podcast: https://podcasts.apple.com/us/podcast/the-health-revival-show/id1492747637
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