Why You’re Not Pooping The Way You Should (And What To Do About It) With Liz Roman

That is the transcript of an interview hosted on Ruth’s Really feel Higher. Dwell 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 largest indicators of metabolic well being, and never pooping properly is a big purple flag for any variety of intestine and well being points. And so at present, we’re going to speak about it with none aside from the poop queen herself: Liz Roman.

Welcome to the texture higher, stay free podcast delivered to you by Thinlicious. I’m your host, Ruth Soukup, and right here we’ll speak about every part from the science of weight reduction to sensible ideas for making your well being a precedence within the midst of a busy life. It’s somewhat bit nerdy, somewhat bit humorous, and somewhat bit revolutionary.

So buckle up pal, as a result of it’s about to get nerdy.

Hey there, and welcome again to the Really feel Higher Dwell Free podcast. For these of you who don’t know me, my identify 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 writer of seven books. And at present 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 a licensed useful dietary practitioner and restorative wellness practitioner specializing in intestine well being and holistic therapeutic. She’s additionally the founding father of Match Mother, a high tier useful diet apply the place she is devoted to uncovering and addressing the foundation causes of digestive issues.

hormonal imbalances, autoimmune challenges, and metabolic well being points. And at present she is sharing with us what each single lady must learn about our poop, together with why we don’t all the time poop the best way we should always and the way we will begin pooping a complete lot higher. That is in all probability a type of episodes the place you’re going to need to take notes.

So with out additional ado, I’m so excited to have the ability to introduce you to at present’s interview visitor, Liz Roman. Liz, thanks a lot for being right here at present. 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 incredible dialog on your viewers. There’s so many ladies battle with this and possibly they don’t even understand it but.

Ruth Soukup: I feel that’s in all probability true. So let’s simply begin with somewhat 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 useful 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 extra pounds, had pores and skin spots, hormonal pimples, horrible PMS. And constipation. they usually have been similar to, okay, properly, 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 result of, , lack of fiber in Miralox. and by the best way, nobody needs to be ingesting Miralox. We will speak about that later, however, , I discovered useful drugs 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 obtained right down to the foundation reason behind 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, , after we go and we speak to so many medical doctors and there are some wonderful ones on the market, and we don’t discover. You realize, options, typically it turns into drugs and it’s this remedy.

It’s that remedy takes Olaf, take contraception, no matter it is likely to be to attempt to simply get that particular person out of the workplace and get them somewhat little bit of symptom reduction. My objective is to essentially assist individuals 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 wager is what we speak about on a regular basis right here. After which like system that now we have that goes straight to remedy simply to love handle the signs, however by no means heal. The basis 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 converse somewhat bit extra to that really is like what, what are the statistics on Yeah. Constipation and, and this type of difficulty. 

Liz Roman: Yeah. So now we have to remember as we speak via this, these are the statistics of individuals truly going into the physician and saying, Hey, I’m constipated.

Proper? Getting colonoscopies or, , speaking with their main care, no matter it is likely to be reported. constipation, let’s put it that method, proper? So 6. 9 billion is the price of, , oblique medical prices basically. And that may embody every part from, , the laxatives that they’re taking, possibly prescriptions, , whether or not that’s Motegrity or Linzess, it may very well be the colonoscopy remedies, issues like that, that they’ve form of bucketed, , beneath this.

After which typically you fall right into a class of IBSC, which is, as I say, a BS catch all analysis as a result of this irritable bowel syndrome, proper? We all know after we speak about syndromes, it’s typically there’s not a number of take a look at for it. It’s simply an accumulation of signs. And they also form of slap that label on you and say, Take MiraLax, eat, , extra fiber, keep hydrated and , if we have to attempt prescribed drugs, we will try this.

However we, we don’t even know what number of girls, and we’ll speak about this, are combating 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 just wanna speak about, like, why don’t we speak about these items? Nicely, I don’t assume anyone actually needs to speak about poop, however I do each day on Instagram as a result of , I’ll let you know, it obtained to the purpose the place we might.

I’d inform my roommates in school like victory. Like I lastly pooped, , as a result of it’s so uncomfortable. You’re so depressing. You’re bloated. You’re gassy. You’re drained. You’ve obtained mind fog. You simply don’t really feel good, if you’re not totally eliminating. And so whereas it’s a bit embarrassing for some individuals, I’ll refer you again to the youngsters’s e book that everyone poops.

we have to speak about it and we have to educate. , our, our kids, as I used to be sharing with you earlier than, I’ve a 5 and a half yr outdated son and it’s simply one other little boy that we had about 5 weeks in the past. I’m all the time speaking with them, or at the very least, , clearly by 5 and a half yr outdated about poop.

Did we poop at present? what is that this like? And are we straining? Do you are feeling good? And fortunately he poops like a champion. however I do know a number of little children additionally battle with this too. And so I’ve assets for that as properly. However I feel as mothers, , now we have to be in tune with ourself first, however then we additionally must be in tune.

Sufficient to speak with our kids about it, to coach, 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 prefer to say it’s the mark of a superb friendship when you’ll be able to truly speak about poop with your folks. So humorous. So are you able to assist us unpack form of what.

This like power 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 speak about it. No, no one talks about it. Like, how do you, how have you learnt? Like, what are the, what are the indicators? 

Liz Roman: Yeah, completely.

So after we have a look at the definition of constipation from a useful drugs perspective, I would like you totally eliminating each day. One to 3 occasions a day ache free is de facto very best and we will speak in regards to the ache free half When you consider the traditional mannequin, they are saying, , for those who’re pooping thrice per week, that’s fairly good.

You’re you’re fantastic Nicely, and I’d say from a feminine standpoint if you’re a menstruating feminine There are going to be some days certain that , possibly you don’t go to the toilet You’re main into your interval your progesterone is de facto excessive That slows issues down and possibly you don’t go, properly, let’s give it some assist.

Let’s take some additional magnesium the week earlier than your interval, as a result of we need to totally remove. And the principle motive we need 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 after we’re not totally eliminating, like not solely do now we have a few of these uncomfortable and sensations, , 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. Huge one right here is estrogen, which we will all the time speak about extra, however that, that goes again in line to get reprocessed by the liver.

Nicely, now you’ve obtained that on high of the entire different issues your liver is attempting to course of out of your everyday life, whether or not that’s, , once more, meals, it’s chemical substances and your surroundings, belongings 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 obtained an enormous 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 an enormous factor. However after we take into consideration, , everyday, what does this seem like? For those who have a look at a Bristol stool chart, I all the time say quantity 4 is what we’re going for. Okay.

So it needs to be sausage, like clean, straightforward to move. You get the sign. I have to 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, , nervous. Oh gosh, I don’t know if I’m going to make it. it shouldn’t be arduous and pebbly floating. You realize, you’re straining to go to the toilet.

That’s an enormous signal of a number of liver gallbladder points, however will also be an indication of dehydration. So we need 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, , arduous. So we need to get proper there within the center, three to 4, for those who’re taking a look at a Bristol stool chart, and I feel for a lot of girls, once they begin to consider it, they may go, Oh, it’s form of arduous to go to the toilet or like, yeah, I’ve these form of publicly like rocky, bowel actions.

And so if that’s you, , these are issues that you just additionally need to be careful for. After which the largest factor is that you just really feel glad. And I do know that may really feel and sound actually unusual to speak about after we’re pondering of poop, however such as you really feel relieved. You’re feeling like, ah, that was good. Like that was the nice poop.

Yep. I say 

Ruth Soukup: that rather a lot. That’s a superb poop. Pleased with that poop. It’s a superb signal of a superb husband when you’ll be able to speak about poop too. 

Liz Roman: Or like I stated, if my husband, so our little man, he’s, 5 weeks and , just like the week three to 4 form of issues shifting and no matter. I used to be speaking to somewhat pediatrician yesterday about this and their little digestive techniques, , simply form of getting used to issues.

So we name it victory in our home, proper? I’m like, we obtained a victory right here, ? So sure, however we need to have a superb poop. I like that time period too. 

Ruth Soukup: Sure. So what, like, like, initially that you just talked about this chart. So how do you with the Bristol chart? Was that the identify 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’ve one which we will hyperlink to in our? Yeah, I can present notes. 

Liz Roman: however yeah, there’s a number of them on the market. Basically, , if you’re taking a look at it, you’re going to have form of a, a spread of very arduous, rocky, pebbly, it nearly appears to be like like, let’s say like, chocolate lined almonds.

all the best way to that actually unfastened watery stool. And there’s a number of differing types that they form of present there on the completely different, much more like diarrhea, like a facet. So within the center three and 4, trigger I consider there’s seven on most of them within the center, three to 4 is de facto what you need. And that’s once more, a clean sausage formed three goes to indicate you somewhat bit extra form of like dehydrated.

So it’s like cracks. In there. Whereas 4 is simply kinda like a gorgeous sausage. and, and actually you need it to even be snake-like, as a result of our colon is so windy. I all the time say to individuals like, if it appears to be like like an s that’s a fairly good one too. so yeah, simply you’ll be able to, I can ship you a, a picture that you may hyperlink out or you’ll be able to, , for those who’re listening to this, search for the Bristol stool chart, simply Google it, you’ll see it pop up.

and once more, quantity 4 is de facto what you’re. You’re going for, and it shouldn’t float, shouldn’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 rather a lot about liver gallbladder well being as a result of sure, intestine well being is extraordinarily necessary.

And there are numerous 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. For those who nonetheless have a gallbladder, a number of girls have their gallbladders eliminated.

however even after removing, it’s actually, actually necessary to consider supporting this. As a result of, bile does a number of issues for us. which might be very, essential, however a part of it’s that it additionally helps, preserve micro organism in examine within the small gut and likewise lubricates, the colon so to go to the toilet.

And plenty of occasions in my apply, I deal rather a lot with power intestine well being circumstances. Yeah, there are issues occurring within the intestine that we have to handle, however we even have to essentially closely give attention to the liver and gallbladder well being. If we miss that piece. We battle to completely heal. I see this rather a lot with individuals who have reoccurring SIBO, small intestinal bacterial overgrowth, or simply actually can’t appear to, , transfer totally via their therapeutic protocols.

They’ve, they’ve actually obtained some stuff occurring with the liver gallbladder that it’s obtained to be addressed. 

Ruth Soukup: Fascinating. Fascinating. And so the largest signal of that’s that your poop is floating, even for those who’re consuming a excessive fats weight loss program. 

Liz Roman: Yeah. So, I imply, for those who’re consuming a excessive fats weight loss program, I’d be saying to the one who’s doing that, like take into consideration methods that you may stimulate extra bile or assist immediately with issues like ox bile.

You would do taurine. I really like like choline or phospholipid, complexes to trigger a very nice product. So bile helps us break down fat. It helps us emulsify fat. And so after 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 need to take up all of that, proper?

So it’s one factor to ingest meals. It’s one other factor to really digest meals. So anytime I’ve obtained a consumer going via like a section of keto or actual excessive fats weight loss program, we’re all the time supporting with somewhat little bit of ox bile. It’s best to nonetheless have. Quantity 4. I do know some individuals will form of undergo a time period the place in fact you’re going to regulate to this since you’ve, , gone, to form of flip the change right here from possibly a low fats or reasonable fats to essentially excessive fats, however that is the place you need to assist the system then sustain with what it wants to interrupt these issues down so that you’re not having some individuals will get like extra pressing, journeys to the toilet as a result of typically you will get like a bile dump to the small gut.

It floods it. Basically, after which pulls a number of water in and then you definately obtained to go urgently. So I all the time say, , individual to individual, relying upon for those who’ve obtained a gallbladder or not, just remember to are supporting appropriately with what you might want to tolerate and break down these issues.

Ruth Soukup: Fascinating. Fascinating. Yeah. As a result of that’s clearly we speak rather a lot about wholesome fats right here on this podcast and getting extra wholesome info. It’s so necessary for hormonal regulation and most ladies, , we’ve been so ingrained with this, like low fats is wholesome and so flipping the change, however it’s actually fascinating 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 arduous in your liver.

And, and sure, now we have, I’ve a number of girls in our program who’ve had their gallbladder eliminated. It’s very. Very, quite common, sadly. So it’s so fascinating. So let’s speak somewhat bit extra about that. Just like the position that weight loss program performs in constipation and meals that girls needs to be cautious about simply form of as a normal rule.

Liz Roman: Yeah. So I need to rapidly simply add one factor, trigger you talked about hormones. So one other actually necessary piece of bile helps you remove estrogen. Proper. So what will we see for girls, particularly with no gallbladder is a number of estrogen dominance, proper? A few of this occurs naturally after the age of 35 with the progesterone declining.

That’s one factor I need 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 rather a lot with, , estrogen imbalance, otherwise you’re working in your hormones, we gotta just remember to’re eliminating.

For those who’re not once more, all that stuff’s going again to the liver, particularly estrogen. After which we typically see that we battle to steadiness our hormones. So bio is de facto necessary for that as properly. Okay. When it comes to weight loss program. So I feel that I would differ from different useful practitioners, as a result of I’m not going to sit down right here and let you know to chop every part out of your weight loss program and do an elimination weight loss program.

That’s not step one that I’m going to say that I feel is necessary. What I feel is necessary, 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 program prepare of low fats and every part. You realize, zero 

Ruth Soukup: energy, much less energy, gross chips, like gross you out.

Eager about that even now, like what are we pondering? Yeah. These potato chips that make you’ve 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 necessary, as you talked about for our hormones.

and plenty of different issues, , within the physique as properly, blood sugar regulation and whatnot. However what I inform individuals in the beginning is get on a complete meals weight loss program. Proper. We actually need to, after we take into consideration the standard of our meals, I need to give attention to high quality greater than I need to give attention to what I have to remove.

So add extra good to your day. And that’s going to be fibrous meals. The typical American consumes 10 to fifteen grams of fiber. and our ancestors used to eat 100 plus grams of fiber. So. Actually for my girls that I work with, we typically goal and goal someplace within the ballpark of like 35 to 50 grams.

Possibly some individuals can tolerate extra, some individuals have to essentially go sluggish and work their method up relying upon what’s occurring with their intestine microbiome, what their weight loss program’s been like up to now. However I’d say focus extra on the standard of the meals. So as an alternative of simply going, for instance, I’m going to simply minimize out dairy.

Proper. Nicely, let’s give attention to possibly a superb high quality, natural, a two dairy supply and see for those who can tolerate that. let’s give attention to a number of vegatables and fruits, a number of variety in our diets, earlier than we simply go minimize every part 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, , Rocks at a glass home right here.

I’m 5 weeks postpartum. I’m within the comfort mode at this cut-off date, however we’ve gotten to date out on the comfort facet of issues that we don’t eat sufficient one ingredient entire meals. 

Ruth Soukup: Sure. 

Liz Roman: And that’s what we want. 

Ruth Soukup: Sure. And I one hundred pc agree with that. And I, I feel that’s, that is so necessary to speak about as a result of clearly in my program and right here on this podcast, I speak rather a lot about excessive protein, , 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 arduous to get out of that mindset. However I feel it actually comes right down to, I hate all these things. That’s marketed keto, proper? All this processed rubbish that’s like, properly, 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 supposed it, proper? The best way nature supposed 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 necessary. So even if you’re like, properly, I don’t need to like minimize out all meals. Don’t don’t minimize out meals, however minimize out the crap minimize 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 number of consideration to lately as a result of my sister has form of gone down this street is the carnivore.

Food regimen somewhat bit extra. And, I’m actually curious how fiber performs into that as a result of I’ve been seeing a number of, , carnivore advocates who’re like, no, no, you don’t want fiber. You don’t want fiber. For those who’re consuming all meat, you’re getting every part that you just want. And I’m simply curious the place you stand on that.

Liz Roman: Yeah, it’s non permanent. It’s a weight loss program for me, similar to FODMAP. Actually, I deal rather a lot, like I stated, with a number of power 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’ve exhausted a number of different choices, you’ve eliminated 5 maps, you take away dairy, you’ve eliminated gluten.

Possibly we’ve even performed, an MRT. It’s a mediator launch take a look at to have a look at how your immune system is responding to completely different meals and chemical substances. And also you’re simply nonetheless struggling as a result of the advantage of the carnivore weight loss program is that basically it does take away like. All fibers and something that may form of be an irritant, to the intestine lectins and a wide range of like plant based mostly 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 number of triggers. I’ve, and my husband truly went via a section himself, the place he did this. I’ve a few of my shoppers who’re doing carnivore pull in some berries, some oranges, some, , form of simpler to digest issues to assist with, fiber as a result of I do consider fiber is de facto necessary or I’ll have them do, I really like commonplace course of, it’s a complete meals, fiber powder as a result of fiber remains to be necessary to bind to toxins, to bind to, , hormones, particularly extra estrogen and to form 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 incredible weight loss program, however I do assume now we have to be conscious of fiber at the very least after a number of weeks, proper? Possibly 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 might ship you a comply with up. She’s obtained an incredible web site that helps you form of ease into carnivore and out of it and she or he does take into accout fiber.

I’m, simply blanking on the identify of who it’s proper now. So that’s one thing that I do, however I don’t consider long run. Any weight loss program similar to You realize, the low FODMAP, the particular carbohydrate weight loss program, the keto weight loss program, the carnivore weight loss program needs to be the best way that we stay. I feel that we should always periodize our weight loss program. We would like a various weight loss program for a various microbiome.

And once I say periodize your weight loss program, I feel it’s completely fantastic to undergo seasons the place I’m extra carnivore, I’m extra keto, I’m extra Mediterranean based mostly, I’m excessive carb based mostly, proper? Relying upon the particular person and what they’re going via. , now we have a number of girls that after they do the useful work, they need to do the bodily work.

Proper. They need to work on physique composition. Okay. Nicely, then we have to get you fueled to placed on some muscle mass, proper? We will’t be in a calorie deficit right here. Low carb and all these items. And we’re attempting 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, , 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 based mostly, after which possibly right into a keto carnivore fasting, , we use that in our program as properly. So I simply assume that individuals get so purchased into like, that is the one method as a result of there are individuals on the market who love carnivore and. That’s the one option 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 they usually’re wholesome metabolically and their, , blood work appears to be like good or the hormones look good they usually really feel good. Nice. I don’t consider that for the typical particular person, 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 gas for us. Sure, however it’s additionally a part of our social surroundings. And I feel that’s an necessary factor to acknowledge as properly. 

Ruth Soukup: I really like that. That’s an incredible reply. And I, and I agree, like I, I see that with lots of people too. And I feel for those who’re having a number of. Points. It is likely to be a great way to rule out a number of points, however I don’t, I don’t see that personally.

Like I really like meals an excessive amount of to have the ability to, and I really like me, however I’d not be capable to simply try this. I really like greens and I really like fruit and I really like all these different issues too. So yeah, it’s, that’s, that’s actually fascinating to listen to. And I really like that. And I feel the entire, like. Understanding the completely different phases and what your targets are in that section is, is so necessary to you.

So what about hydration? How necessary is hydration to, you’re mainly maintaining your intestine wholesome and maintaining your poop flowing. 

Liz Roman: Yeah, so we all know that water is probably the most important nutrient to the physique, proper? Like, we are going to die with out it. and but many individuals stroll round ingesting little or no water. I feel that if you, , have a look at simply intestine well being on the whole, form of going again to bile, what I discussed earlier than, bile is made up of 95 p.c water.

We will’t count on the physique to supply all of those gastric juices, together with abdomen acid, which may be very, essential. abdomen acid is the gastric juice that’s secreted within the abdomen if 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.

, we all know that sushi, particularly like undercooked meat, possibly steak, medium uncommon, we’re going to be somewhat bit extra in danger. to micro organism or parasites or issues like that in these varieties of meals. That is additionally why you’ve your wasabi and ginger. each of these issues might be very anti parasitic, however the level right here is that abdomen acid is so necessary to detoxify and neutralize any of these pathogens that we’re uncovered to.

however it’s additionally actually necessary to assist break down meals in order that it may possibly transfer via the digestive tract after which the small gut, you’ll be able to take up it. we want bile although. To even be, , strong. So abdomen acid talks to the pancreas, it talks to the liver gallbladder, and it’s mainly a signaling, , messenger as properly to provide 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 stream. You’re in all probability going to be extra peanut butter, like sludgy bile than. Fluid and form of like water. Like, so it’s tremendous, tremendous necessary only for these issues. However then we even have to consider, proper.

Like if you’ll the toilet and also you’re straining and also you’re seeing form of these instruments which might be dried and cracked. We have to make it possible for now we have correct mineral steadiness. We have to assist our adrenals, these assist, , our power, our temper, hormones on the whole, your pores and skin, proper? Are you anyone that offers with a number of dry pores and skin?

It’s an enormous 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 have a look at the analysis, simply growing water. It will possibly make it easier to drop extra pounds, proper? It will possibly make it easier to, , need to transfer extra and, , transfer issues via the physique at a sooner tempo.

You possibly can’t remove toxins for those who don’t have the correct ranges of hydration. So it’s tremendous, tremendous necessary, not only for intestine well being and, , going to the toilet each day and eradicating toxins, but additionally only for cognition, proper? Like I discussed, power, pores and skin well being, the entire issues. 

Ruth Soukup: So is there a method, like, to know precisely how a lot, how a lot water try 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 of thumb? 

Liz Roman: Yeah, so I’ll offer you form of the typical advice, after which what I actually goal to have my shoppers do. So in the beginning, everyone knows the smart tales.

Eight by eight, proper? 64 ounces of water. I don’t assume that’s essentially sufficient. Certain. For those who’re 120 kilos, possibly, and also you’re not figuring out or issues like that, however you must keep in mind, , like sweating and train ways in which we might, , lose extra water. So first I’d say half of your physique weight in ounces is form of a superb benchmark.

If you’re anyone who trains, energy trains, you go to the sauna frequently or, or an athlete, I feel you might want to go above that and do about two thirds of your physique weight in ounces. I add electrolytes to most of my, my water, , that I’m consuming. So for me, in the beginning, 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 would like within the morning? I would like espresso However first I begin my day with both lemon water and a pinch of sea salt to stimulate Digestion form of assist cleanse issues out assist the liver stimulate bile all these items Or I’ve been on a beet juice with lemon and pinch of sea salt kick 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 form of, , hydration, and that may very well be tea tea might be hydrating as properly.

If it’s a decaf tea or one thing like that, however , we do need to have a superb quantity of sodium. So I feel electrolytes are actually, actually necessary. Each cell in your physique is a sodium potassium pump. I see a number of girls who stroll round feeling like waterlogged or infected, like they’ll say, I simply have this outer layer of form of similar to puff.

Nicely, you’re not getting cellularly hydrated. So I like buoy drops. They’re mineral drops that you may simply put a squeeze into. very, very clear B U O Y is the model there. phenomenal. you should use a superb high quality Celtic, , sea salt. You possibly can add coconut water for potassium there if you want lemon, lime, any of those citrus issues are going to be actually useful, as properly.

So I feel, , 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, , fatigue, that’s actually necessary, as properly. So that may form of be an indication of dehydration, however I feel pores and skin can also be an enormous one, proper?

Like in case you have a number of dried, pores and skin, cracked pores and skin, issues like that, that’s necessary too. 

Ruth Soukup: Fascinating. Okay. So I do know that you just’ve created some actionable steps and I’d like to undergo these. I don’t have an excessive amount of time left, however I need to, do now we have time to undergo your. Your steps actually rapidly on how you can fight power constipation.

Trigger I feel, I really feel like there’s so many ladies who’re listening to this going. I’ve by no means instructed anyone this. I gained’t even speak about 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 in the beginning, I would like you to consider the way you begin your day.

I all the time 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. For those who get up and also you’re speeding in opposition to the clock, your hair is on hearth. You’re. Yelling at your children, you’re attempting 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 all the time say within the morning time, for those who can have at the very least 20 to half-hour to your self, that’s actually very best. 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 form of water with electrolytes that may actually assist stimulate issues.

in order that’s form of like my morning, routine that I’d say is de facto necessary. And this falls beneath the bucket of stress. so after we take into consideration stress, I feel a number of us would say we’re much less pressured than we truly are or that our, , physique feels that we’re. And once more, I’m solely talking for myself right here.

And plenty of of my shoppers that I work with, I don’t know what, , 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 comprehend like, Oh wow, issues are actually off and I’m not okay. You realize, 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 form 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 for those who’ve, , seen these memes, take heed to your physique when it talks earlier than it screams, I’d actually encourage whoever’s listening at present to decelerate and simply form 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 power? How is my temper? Like, what are the issues that I possibly have to appropriate in order that I can really feel higher? As a result of after 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, , managing your stress and beginning your time without work with, , good hydration, but additionally some form of like calm so that you just’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 every part performed. In order that I feel is de facto necessary. 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 an enormous podcast. I’ve a number of practitioners on my group. We’re, , doing all these completely different tasks. Typically it may possibly really feel inconceivable to step away, you need to step away.

You in all probability additionally want it and also you’ll be extra productive for those who do. so step away, take three massive breaths. If you find yourself sitting down together with your meals, truly have a look at your meals. Like be glad about this meals, chew your meals. Many individuals don’t chew their meals properly sufficient. I’m going to lift my hand and say I’m responsible of this as properly As a result of it’s arduous.

This stuff are straightforward. They’re rather a lot simpler stated than performed, proper? It’s arduous, proper? So consuming hygiene is necessary Now we have our morning routine. I’d name that like pooping hygiene once more. So that you’re giving your self a while, Get a squatty potty, that may very well be good too. Hydration, we form 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 number of the following pointers in my constipation remedy 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 suggests 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 somewhat bit extra fiber, however I perceive texture smart, it’s not so nice. You would mix it right into a smoothie. You would peel it, put it on a salad, simply eat it by itself, no matter. You would additionally do issues like olive oil, MCT oil, prunes, prune juice, a wide range 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 necessary for therefore many alternative enzymatic capabilities within the physique. And sadly with our agriculture and farming practices, , and the quantity that’s in our meals at present 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 properly. glycinate, one of the crucial absorbable types of magnesium and a few vitamin C. So we obtained some adrenal love, some immune system, love antioxidants right here, however it additionally tastes actually good.

I like that product over calm. I used to assist calm rather a lot 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 all the time very clear with individuals. If you might want to apply it to the go nice that may assist, , alleviate a constipation, however I’d do one thing, , that’s tastier and simply day by day.

if you wish to do capsules, you’ll be able to all the time do capsules as properly. 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 need to take it for constipation. We actually need to have, , our cells, be adequate in magnesium as properly. So that may be one other advice.

After which quantity six, and that is form of, , over arches, every part is preserve a chart and course appropriate. So once more, as females. We would have occasions in, , our cycle the place, whether or not it’s mid cycle, if you’re ovulating or proper earlier than your interval, you’re getting a surge in hormones, progesterone is peaking and also you want somewhat bit of additional assist, otherwise you want extra fiber, you want extra water, , you might want to alter, your weight loss program 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 completely different, potential root causes to constipation. These are simply the fundamentals. And I feel it’s necessary to begin with the fundamentals as a result of you’ll be able to go down the useful testing route and waste a complete lot of cash, time, power, and be annoyed when actually it comes again to the truth that your physique has fundamental wants and.

We haven’t been in keeping with these. So for those who get in keeping with these items and , it’s not enhancing otherwise you’ve obtained different signs occurring, proper. Work with somebody in a program, handle your intestine well being. Sure. But in addition have a look at hormones as a result of hormones can play a large position. With motility, constipation, all of a bunch of different signs.

We don’t have time to the touch on at present, however you might want to course appropriate. And I discussed earlier on my story at present, somebody was saying that they’re now illiberal to all completely different sorts of meals, greens, beans, dairy, all of the issues it should worsen. So I all the time inform individuals, , 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 just wait.

The extra dysfunctional the physique goes to turn out to be and the extra effort it’s going to take. And that probably leads to extra of an funding, proper, since you’re going to spend extra time and more cash attempting 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 might preserve speaking about poop endlessly. However, if individuals need to be taught 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 are going to 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 energetic platform. I’m on different platforms, as properly. We do have a Prime 1% podcast, a well being revival present. So now we have over 750 episodes now of all issues girls’s well being, useful well being, hormones, coaching, mother, life, entrepreneurship, all of that. I do have the Free Constipation Treatment Information, as I discussed.

So I’ll offer you a hyperlink for that. Fitmomlife. com backslash Liz. and you may obtain the constipation remedy there. I do have a child’s constipation remedy. If that’s one thing your kiddos are combating, it’s in fact, a lot completely different than the grownup constipation remedy. And what am I engaged on? Gosh, 2025 goes to be.

Stuffed with tasks. and proper now we’re simply engaged on creating some completely different, issues which might be going to enter a e book. So I simply wrote a 38 web page bloating information that we’re going to be releasing quickly as a result of speaking somewhat bit about hormones right here past the heart. So many issues that may influence, bloating, and we’re going to be performing some enterprise mentorship this yr, touring and talking.

So only a lot on deck, however, most significantly, , all the time enthusiastic about how we will serve individuals 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 certain. For certain. And I adore it. And also you simply had a child. And I simply had a child, sure. He’ll be 5 weeks outdated, so.

Oh, that makes my, that makes my ovaries harm. Even now. I don’t need one other child, however I need to have a child. What number of kids do you’ve? I’ve two. Two youngsters. Two women. So, yeah, and all people, after we had little women, all people stated, oh, simply wait until they’re youngsters. And all people was proper. , 

Liz Roman: sure. all people was proper.

Teenage women. I actually needed a lady 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 at the very least a handful of occasions and stated, we’re going to be in for fairly a trip when he’s, I don’t know what’s, , I do know women have their issues, boys have their issues, however, I feel all of them do, however it’s price it.

Ruth Soukup: It’s price it. So congratulations to you. And this was wonderful. Thanks a lot for all of the wonderful info. And like I stated, we are going to share the entire hyperlinks, then every part that you just talked about in our present notes and yeah, I simply poop. Nicely. 

Liz Roman: Thanks a lot, Ruth. 

Get Liz’s FREE Constipation Treatment Information: https://fitmomlife.com/liz
Discover her at her web site: https://fitmomlife.com/
On Instagram: https://www.instagram.com/thepoopqueen/
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Or on her Podcast: https://podcasts.apple.com/us/podcast/the-health-revival-show/id1492747637