The best way to Heal Your Intestine With out Needing to Give Up on All The Meals You Love with Hannah Aylward

That is the transcript of an interview hosted on Ruth’s Really feel Higher. Stay Free. podcast.

Ruth Soukup: In case you’ve listened to this podcast for any period of time, you’ve most likely heard me speak about intestine well being no less than a couple of times, and perhaps much more than that. However there’s a superb cause it’s just about unattainable to speak about well being and weight reduction with out ultimately speaking in regards to the intestine as a result of it’s so central to our total well being and the way we really feel.

However relating to truly therapeutic our intestine, there are not any easy solutions. In actual fact, it’s not only one factor, as at present’s visitor is gonna clarify, it’s not even all the time simply in regards to the meals. So let’s dive in.

Welcome to the Really feel Higher Stay Free podcast, dropped at you by FIUs. I’m your host, Ruth Sukup, and right here we’ll speak about every little thing from the science of weight reduction to sensible suggestions for making your well being a precedence within the midst of a busy life. It’s slightly bit nerdy, slightly bit humorous, and slightly bit revolutionary.

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

Right now we’re gonna be chatting with Hannah Ward, who’s a lady on a mission to assist individuals really feel genuinely at residence of their our bodies by reworking intestine well being from the within out.

Hannah has guided tons of of shoppers to lasting wellness by addressing the basis causes of their digestive struggles. Because the founding father of Hannah, a practical diet follow devoted to pure heal therapeutic, she empowers girls worldwide to beat continual digestive points like bloating, IBS, acid reflux disorder, constipation, and extra.

And like I stated, in case you’ve been listening to this podcast for any period of time, you most likely already know that I’m just about obsessive about intestine well being as a result of it’s such a basic a part of therapeutic your physique and feeling good total. Suffice to say, I’m so excited for at present’s visitor and so excited to have the ability to introduce you to at present’s interview visitor, Hannah.

A Phrase. Hannah, thanks a lot for being right here. I’m so excited to speak to you. Thanks for having me. I’m excited to dive in.

Ruth Soukup: Yeah, so let’s simply begin with form of the broad overview. Who’re you and the way did you get to be doing what you at the moment are? 

Hannah Alyward: Sure. So my title’s Hannah Ward. I’m the CEO and founding father of Han.

And at Ham we actually assist girls overcome continual digestive points. So issues like bloating, constipation, IB slike signs, so bowel motion points, urgency, plenty of continual bloating. Um, we’ll see even plenty of like completely different pores and skin circumstances too. So continual pimples, eczema, loads of that stems from the intestine. We actually simply form of dig deeper to take a root trigger strategy and handle like repairing the intestine by way of extra of a root trigger practical lens.

And I actually acquired into all of this as a result of, you understand, I used to be scuffling with these points myself. I had, um, continual digestive points for years. You understand, I’d seem like six months pregnant with stomach bloating after maintaining a healthy diet meals. I used to be consuming very wholesome, I used to be exercising commonly. I knew so much about well being.

I used to be quote unquote doing all the suitable issues. I used to be. Like younger, I used to be lively. I I don’t actually drink a lot alcohol. None of it actually, you understand, added up or was making any sense. And it was very complicated ’trigger nobody actually knew tips on how to assist me. You understand, it was form of like, effectively, you’re younger and also you’re wholesome and also you’re on no drugs, like, you’re, you’re effective.

And I knew deep down that one thing needed to be off as a result of I didn’t all the time, you understand, really feel that means. Then additionally I simply, I used to be like, I, I ought to have extra power than this. I ought to be capable of eat these meals, you understand, with out form of like quote unquote paying for it for a very long time afterwards. And it acquired to the purpose the place I used to be actually like skipping meals simply so I may like button my pants and exit to dinner with my mates, or I used to be packing, you understand, all my very own snacks all over the place I went.

And it was, you understand, I, I wanna be conscious of claiming, like, embarrassing. I don’t assume anybody ought to be embarrassed of what they’re experiencing, however. It didn’t, it didn’t assist, proper? So it was form of like hitting my confidence. It was hitting my belief with my physique. It was hitting how I confirmed up on the planet.

Um, and it was actually closely impacting my life and my, my relationship. So, you understand, I, I really like the work that we do as a result of sure, we’re addressing the intestine on the root, however usually we’ll see it. It, it doesn’t, it’s not likely in regards to the bloating, it’s about like how the bloating impairs your high quality of life and the way it impacts the way you present up in your everyday and your confidence and all of that.

And that’s what I actually love serving to girls by way of. So yeah, I simply was like, I’ve to dig deeper and I’ve to determine what’s occurring. After which I began seeing. That loads of different girls have been scuffling with it too. And it wasn’t simply me. Ladies have been attempting a great deal of issues and not likely getting any outcomes being advised.

They simply had IBS being advised, you understand, every little thing appears to be like regular. We we’re undecided your colonoscopy’s effective. Um, and I used to be similar to, we’ve gotta get these girls some solutions. In order that’s how I’m right here. Superior. That’s 

Ruth Soukup: superb. So how did you in the end like 

Hannah Alyward: work out what was the issue? Tons of analysis after which extra practical testing.

So, um, like we love practical testing. I’ve acquired a workforce of practical registered dieticians and so we’ll run labs that you just wouldn’t actually like usually get at your conventional Western medical physician’s workplace. Um, generally a practical drugs physician will run them. You simply wanna actually make sure that in case you’re gonna put money into the labs like.

You’re working with somebody who actually is aware of tips on how to work with the lab. ’trigger they’ll get slightly expensive. However I used to be, you understand, I used to be form of seeing that within the practical and holistic house, loads of it is rather like meals, meals, meals, meals. And clearly meals is like so extremely highly effective and diet is, however there’s form of this layer deeper relating to intestine well being.

So that you’ll begin reacting to all types of various meals in case you have these underlying intestine imbalances. And as soon as I form of. Found out that I used to be like, oh, I guess you I’ve a few of this, one thing right here needs to be current. Um, that’s principally inflicting me to react to those meals, particularly like wholesome meals, proper?

Like I’d look six months pregnant after consuming an apple. I, I used to be like consuming candy potatoes. I couldn’t tolerate them, so it wasn’t simply, you understand, I took out gluten, I took out dairy, I took out sugar. I wasn’t consuming alcohol, and it was like this, this layer deeper. Then I ran some testing and I used to be like, okay.

Every part is smart right here. Um, I had some like mildew toxicity and I additionally had loads of intestine imbalances, like gradual abdomen acid and intestine dysbiosis and low intestine immune perform. And these items have been contributing to me reacting to all of those meals, um, and feeling like constipated and bloated and all of that.

So it took loads of analysis and actually like loads of trial and error, um, and studying from lots of people on this house that have been form of doing various things. After which I, I used to be began to place it, put the items of the puzzle collectively. 

Ruth Soukup: Attention-grabbing. So, I imply, I feel there’s loads of misconceptions about intestine well being, proper?

’trigger that’s what I’ve heard too, proper? Simply lower out dairy and lower out gluten after which you need to be effective. And that’s what you’re saying is there’s all types of different issues. So how, I imply, how do you even get began with understanding like what’s occurring? 

Hannah Alyward: Yeah, it’s a superb query. And you understand, I feel the, like taking out gluten and taking out dairy and all of that, it’s, it’s stemming from like your.

Like elimination weight loss plan, proper? Like a conventional elimination weight loss plan. They usually have their time and place. I’m not right here to love knock them. Um, you understand, they’re, they’re used as a gold customary in some circumstances to form of like, see yeah. What meals sensitivities do you have got, proper? Um, however I feel that on this like wellness house, loads of this info has simply.

Been like despatched out to everybody, like broadcasted on social media and all of that form of stuff. So now persons are doing these items that perhaps don’t even should be doing these items. Um, so yeah, I imply, I feel whenever you’re simply getting began taking a few of these meals out of the weight loss plan to see in case you really feel any higher, like.

It’s fairly low price. It’s, it’s easy to do. So in case you needed to trial that at residence first, like, you understand, go forward and do this. We simply wanna keep away from holding these meals out like perpetually, proper? As a result of that’s what can positively occur. So by the point individuals come to work with us, I imply, they’ll be consuming, like, a few of them are consuming like 5 to 10 meals.

They’re scared to eat these different meals. Um, so yeah, it’s, it, that may be a superb place to begin. However we additionally, you understand, wanna ask like, why are we. Why do we have to take out these meals within the first place? As a result of that’s what we actually wanna discover out as a result of a, a wholesome and robust like resilient intestine microbiome can tolerate most meals, and that’s what we would like.

A couple of issues right here and there. You don’t really feel nice after consuming, that’s effective. You understand, I don’t anticipate anybody to really feel nice after like. Consuming a complete pizza, however you understand whenever you Proper. Like one thing like that. Otherwise you’re out. Yeah. You understand, consuming a bunch of meals with mates on a Saturday evening, no matter, slightly bloating after that.

Okay. Um, however in case you’re feeling like bloated, you get up bloated, you’re bloated after consuming, you understand, a salad and stuff like that. Like there’s extra for us to research. So peeling a few of these meals will be useful slightly quickly. Briefly. That’s like un underline, underline quickly, proper?

Mm-hmm. Then, you understand, to take it a layer deeper. That is the place the practical testing, I feel actually comes into play. So we are able to see what’s going on within the intestine microbiome that might be contributing to why you’re reacting to those meals. Um, and generally they’re not similar to one meals like gluten.

Clearly just like the, the protein and wheat, however generally perhaps you don’t tolerate fat very effectively. It’s not like only one singular meals. It’s fat as a complete. So might that might embrace wholesome fat. That might be avocado, that might be, you understand, olive oil, it might be cheese, it might be, you understand, fried meals, no matter.

And there’s an underlying cause for that, proper? Being fats maldigestion, which then stems from the liver and gallbladder. So we are available and we might work on the liver and gallbladder. So then you’ll be able to tolerate these meals as soon as once more. So it may be, you understand, in case you’re on this journey like o by yourself, it may be slightly difficult to select up these patterns.

Um mm-hmm. However generally, you understand, in case you needed to get began too with like, okay, cool, do I really feel worse after I eat protein wealthy meals? Do I really feel worse after I eat fats wealthy meals? Or is it fiber? Can I not tolerate fiber or wealthy meals? That may give us extra perception as effectively. 

Ruth Soukup: Hmm, attention-grabbing. So what are a few of the stunning root causes to intestine well being points that individuals don’t essentially all the time take into consideration?

Hannah Alyward: So many issues. Um, now you me talked about mildew, which was attention-grabbing. Yeah. Inform me 

Ruth Soukup: extra about that. 

Hannah Alyward: Yeah. Oh my gosh. We see a lot of it. I, I want we didn’t, I actually want we didn’t. I all the time say like, I by no means ever needed to turn out to be, um, uh, a practitioner within the mildew house. It was by no means a need of mine. However we, like, if, in case you’re working in practical intestine well being, you principally like need to understand it since you’ll see it.

Um, it’s an enormous cause why individuals don’t get higher. Um, it’s a, it may be an enormous cause for like weight reduction resistance too. Um, advanced hormonal points, hair loss, like continual fatigue. So there’s a, there’s a stat on the market. I don’t wanna butcher it, however I, I feel it’s like 90% and you may reality verify me on this.

So, uh, you understand, I don’t have the paper in entrance of me, however I imagine it’s like 90% of individuals with continual fatigue syndrome. Have excessive mildew ranges, like mycotoxin ranges, um, actually. Yeah, it’s an enormous, it’s an enormous quantity. So, um, you understand, mildew basically, you understand, it may develop in water injury buildings. We do get some publicity by way of meals.

Personally, I’m not like tremendous frightened about small quantities of publicity by way of meals. I, I don’t take the, like me and my workforce, we actually don’t take the strategy of like. Getting actually nitty gritty to the purpose the place you’re similar to scared to eat something. That’s not what we would like, proper? I need you to have the ability to like reside your life fortunately and journey and do your factor.

So I’m not like, oh my gosh, by no means get a espresso out as a result of there’s mildew in it, proper? However sure, we are able to get some publicity by way of meals, and so we simply reduce the place we are able to, um, primarily based on how issues develop. So like espresso beans and the way they’re saved, you understand, with they’re scorching and so they’re humid and so they can develop mildew, um, corn, grains, peanuts, issues like that.

However as soon as once more, that’s not likely what I’m like stressing over as a result of your physique has these pure detox methods to love deal with this by itself whenever you’re taking excellent care of your self. Nonetheless, in case you’re like dwelling in a. Mildew ridden constructing. So that you’re getting tons of publicity on a regular basis that I’d put in a special class that like actually does should be addressed.

So these mycotoxins put heavy burdens in your detox methods. Wow. Wow. 

Ruth Soukup: So what different like underlying causes that you’d perhaps not take into consideration are there. 

Hannah Alyward: So we’ll see loads of like intestine dysbiosis. And dysbiosis is absolutely only a fancy time period for saying that there’s like an imbalance in your intestine micro organism.

Um, there’s completely different patterns for this. There will be like insufficiency, dysbiosis the place you don’t have sufficient of your good intestine micro organism. And we, we actually see that so much too as a result of because the weight loss plan has like. Westernized and modernized. You understand, we’re getting much less range in by way of the weight loss plan form of naturally.

Um, so you will need to eat like plenty of selection in your wholesome complete meals to help your intestine microbes. Um, however we are able to additionally see an overgrowth of extra like dysbiotic, what we might name dysbiotic or opportunistic intestine micro organism that may trigger tons of signs like eczema, pimples, continual bloating, um.

Constipation, diarrhea, histamine overload it. It may possibly actually get a bit extra advanced, however so individuals can actually perceive it. We, we principally simply have an overgrowth of not, not so good intestine micro organism which might be contributing to many various signs. So after we work with shoppers, you understand, we wanna dig deeper into like, what even triggered that.

However I don’t assume we’ve ever seen a consumer that hasn’t had some little bit of intestine dysbiosis. 

Ruth Soukup: Attention-grabbing. So what about like way of life elements, sleep, stress, how does that play into your intestine well being as effectively? 

Hannah Alyward: Massively. Yeah. So I imply, stress is large. And going again to what I used to be saying with like digging deep as to love why do we have now this intestine dysbiosis within the first place?

I feel loads of the time is. Due to the continual stress that so many people have endured. You understand, like life, life hits us and it’s form of like, um, slightly difficult by nature. You understand, it’s by no means, nothing actually absolutely settles down for a protracted time frame and issues occur that we don’t see coming.

After which we simply have like, particularly girls, like sort A girls, perfectionist leaning girls, um, very pushed, hardworking girls that perhaps don’t like. Handle themselves earlier than they care for everybody else, and so they put themselves on the again burner. So perhaps that appears like skipping meals. Perhaps it appears to be like like yo-yo weight-reduction plan, perhaps it appears to be like like, um, over exercising, not getting sufficient sleep, you understand, individuals pleasing.

I imply, there’s so many like instructions we may take the dialog, however. All of these issues are stressors not hitting your nutrient wants are stressors. Not consuming sufficient is a stress, is an enormous stressor. Um, yeah, pulling out tons of meals is an enormous stressor. Experiencing continual stress is an enormous stressor and basically below stress, digestion is an afterthought, proper?

So we’re not. Your physique isn’t set as much as correctly digest your meals. When you find yourself experiencing loads of stress, you’ll mechanically produce much less abdomen acid, fewer pancreatic enzymes. Cortisol will enhance, cortisol will trigger points along with your intestine lining. So I all the time say like stress doesn’t keep stress, proper?

It impacts your physique. It, it has a physiological affect within the physique. And that’s when over time we’ll see stress trigger loads of intestine points. 

Ruth Soukup: So, I imply, it seems like there’s so many issues, proper, that you just, you, it. Like how do you even, how do you even start? Like I simply speaking about stress makes me really feel wired as a result of as quickly as we begin speaking about stress, I’m like, oh, I really feel it.

I really feel my cortisols going up. Yeah. And I feel then like you then assume like we like. This, it virtually like I visualize this multi-headed monster, proper? Or taking part in whack-a-Mole the place you’re simply attempting to hit all of the various things and also you, how have you learnt you’re doing it proper? After which if you’re a kind An individual, you’re like attempting to verify all of the bins and never getting all of the bins checked.

So, however similtaneously you’re saying all this, prefer it’s all interconnected and that’s what I hear is simply, it’s so, it’s such a holistic. Strategy. So how, the place do you even begin with that? When it feels overwhelming of, I don’t even, I don’t know. I wanna, I wanna repair my intestine. I wanna have a wholesome intestine.

I wanna lose the load. I wanna do all of the issues for my physique that I do know is meant to occur. However now there’s so many issues I don’t even know the place, the place to show and what to do. 

Hannah Alyward: Completely. And I feel I prefer to put stress in virtually like completely different buckets. ’trigger we’ve acquired like emotional psychological stressors, then we’ve acquired bodily stressors after which we have now like environmental stressors.

’trigger I agree. I imply, I feel the subject of stress alone, it’s like persons are like, cut back your stress. And it’s like, yeah, I, duh. Proper. Like, I get it, however how do I do this as I’m attempting to love perform in society? So, you understand, it’s actually like what’s inflicting essentially the most stress for you in your life proper now?

And that’s gonna be completely different for, for everybody. It’s completely different for me to you, perhaps we have now some overlap as like enterprise house owners probably. However you understand, everybody’s in their very own expertise. For some individuals it may be monetary stress. For some individuals it may be their well being. For some individuals it may be their relationship isn’t serving them anymore.

Proper? So it’s like. In case you take two minutes and get actually radically trustworthy with your self, like what is definitely inflicting you stress on a day-to-day foundation and the place can we take one step in the direction of, you understand, kind sorting that out slightly bit. Um, for a few of us, it’s like we’re on our cellphone an excessive amount of, you understand, so it’s like, can we have now higher boundaries with our cellphone?

That’s a brilliant easy begin. Um, however for lots of girls, I’d say that we see like they’re undereating and so they’re over exercising. And that may form of fall into the like, um, bodily stressor bucket, proper? In order that’s not likely like I’m burdened at work or, uh, I misplaced a liked one or something. That psychological and emotional stressor, it’s extra of a bodily one.

So can we enable you stability your blood sugar? Can we get you consuming sufficient protein? Can we get you actually fueling your physique? Like. Not skipping plenty of meals, ensuring that you just’re correctly fueled to really like enhance your stress, your stress resiliency. So whenever you do encounter this stress, or perhaps in one other bucket over right here, you form of have these like uncooked supplies, proper?

Such as you’re consuming meals with magnesium, your blood sugar is regulated. Like these items are gonna enable you tolerate these stressors a bit higher. So. If somebody is listening to this and so they’re like, okay, actually the place do I begin subsequent? You understand, my first suggestion can be, discover ways to stability your blood sugar and, and just be sure you’re consuming sufficient meals all through the day.

Ruth Soukup: Hmm. 

Hannah Alyward: In order that’s the first step. Yeah. That may be an enormous the first step for, for me. Um, as a result of with out that, you’re gonna be combating your physique’s like personal biology all day lengthy. And what occurs is. When your blood sugar ranges go up very excessive, they’re gonna crash very low. And once they crash very low, your physique’s gonna push out cortisol with the intention to increase your blood sugar ranges.

Cortisol is that, that stress hormone that so many people are conversant in. So that you will be doing the meditation or the, you understand, mindfulness follow or no matter, however in case you’re not regulating your blood sugar, you’re working on these stress hormones with out even. Like being conscious of it, proper? So can we get you consuming satisfactory protein at every meal and a fiber at every meal?

Not going like, you understand, six hours between meals or not skipping breakfast and consuming for the primary time at 1:00 PM and that form of stuff, um, to assist to control your blood sugar ranges so that you simply really feel extra calm in your physique and you then don’t have that, like bodily stressor form of exacerbating these cortisol ranges all day lengthy.

Okay, so the first step, repair your blood sugar. 

Ruth Soukup: Mm-hmm. Get it 

Hannah Alyward: regulated. 

Ruth Soukup: Sure. What’s step two? Are there extra steps for managing stress total? Only for, for like approaching intestine well being and, and I. Getting it fastened. 

Hannah Alyward: Yeah. Yeah. In order that’s an important place to begin. Um, then I’d say what we are able to additionally do is like study to optimize digestion.

So I feel there’s loads of speak within the practical well being house that’s just like the intestine microbiome and probiotics and all of the micro organism, however earlier than something even makes it into them, like microbiome, most individuals are referring to the big gut and all of the micro organism which might be in there once they’re speaking about that.

Now we have to be sure to’re truly digesting your meals effectively earlier than the meals even will get there, proper? So below stress, we gained’t digest our meals as effectively. Um, so how can we assist to optimize digestion slightly bit too? ’trigger that’s gonna actually assist to attenuate bloating, reduce constipation, like that feeling of like actually feeling full proper after consuming, gassiness, all of that.

Um, and there are easy methods for that too, so we are able to, you understand, take six 60. Stomach breaths earlier than consuming every meal. That’s gonna assist the physique transfer into the parasympathetic nervous system response versus the sympathetic, which is that battle or flight state. We’re gonna digest our meals and produce extra digestive juices after we are in that relaxed state.

So earlier than you eat, take a pair deep breaths, assist your physique like sign to your mind. We’re secure, we are able to digest our meals. We’re not working away from any hazard now. ’trigger that’s how the physique was designed to really like eat and digest its meals. Um, so don’t simply seize a fast meal and eat at your desk.

Sure, exactly sure. Asking for a frontier. Proper. And so it’s like after we widen the lens, we are able to see why so many find yourself with intestine points. I imply, we’re like, you understand, shoveling no matter we are able to into our mouths in between conferences, proper? And so many people are doing that. I’m not resistant to that. I, and I’m a really trustworthy with my shoppers.

I’m like, hear, I’m on this with all of you guys. I don’t wrestle like I did earlier than, however you understand, life occurs to all of us. Um. So Sure. And being current along with your meals. I imply, even cooking your meals will assist since you’re like smelling it. You’re, as quickly as you odor the aromas from the meals, your physique actually begins producing extra digestive difficulty, um, digestive juices to interrupt down your meals.

So you’ll be able to consider whenever you ever walked into like a yummy Italian restaurant and also you stroll in, you want odor the garlic and you may like odor the garlic bread and the tomato sauce and all of that. And you then’re like, Ooh, I’m able to eat. Like I’m hungry now. That’s your physique, actually like smelling the meals.

You haven’t put something in your mouth but, proper? And it’s going, Ooh. We’re priming ourselves to really digest our meals correctly now. So some of these items is absolutely like innate, proper? We’ve simply gotten a bit far faraway from it. 

Ruth Soukup: Nicely, it’s, I imply, it’s attention-grabbing when you concentrate on it as a result of it’s not similar to listening to you speak about this.

It’s not simply our tradition of consuming customary American weight loss plan, which is in and of itself not nice due to all of the crap that’s that’s in our weight loss plan. However then if you concentrate on how far eliminated most of us are from getting ready meals and, and making it ourselves and cooking and taking time to cook dinner a meal, it’s like seize it and go, what can I make that’s faster?

Put it within the microwave or no matter, and you then’re lacking out. That as effectively. It’s, that’s actually attention-grabbing. Which I’ve by no means, I’ve by no means truly heard anyone say, take deep breaths earlier than you eat earlier than, like, and that can support in your digestion. I imply, it’s so easy. Like, if you concentrate on it, like that’s a really, there’s loads of te issues that individuals inform, like, recommendation we get on this podcast the place I’m like, yeah, I’m by no means gonna do this.

However that’s one thing that it’s truly fairly straightforward to do. So I may add that into my routine. However yeah, it’s, it’s simply, I imply, you don’t even actually. Like, take into consideration how a lot our present. Life, the, like, the lifestyle and the way in which that we reside our lives is, is contributing in a means that’s not even essentially meals associated.

It’s similar to the busyness of life. Attention-grabbing. 

Hannah Alyward: Completely. As a result of I do, I do assume that persons are extra conscious of just like the meals that they’re consuming these days too. Proper? In order time goes on, I imply, persons are getting more and more, more and more conscious of like, oh, there’s loads of. You understand, crap in our meals, we have to actually take note of this and all of that.

Um, however the dialog can positively go deeper. I imply, I can actually, actually go off on this and even after we consider, you understand, most of us similar to sit inside all day, you understand, and we weren’t actually ever meant to do this both. A, we have been by no means meant to be sitting all day. Um, b we have been by no means meant to love be inundated with synthetic gentle, actually all day lengthy, you understand, so one other.

Factor that you are able to do that’s free, that’s gonna take 10 minutes, that you would be able to actually begin, like at present or tomorrow, is getting some solar publicity. And also you don’t need to be baking within the solar. However like very first thing, whenever you get up within the morning, step outdoors, open your blind, step outdoors, like drink your morning water, your espresso, or no matter you’re, you’re having.

You understand, with exposing your, whereas, exposing your eyeballs to the solar, that’s gonna help your circadian rhythm, which is able to help your sleep later that evening. It’ll help a wholesome rise in cortisol. Our cortisol ought to be going up very first thing within the morning, um, that helps like give us power to get up and get the day going and all of that.

Which can then assist with, you understand, us winding down at evening too. However you understand, we are able to’t actually anticipate the physique to really feel nice after we’re like, get up, we have a look at the cellphone, we by no means go outdoors. We’re taking 5 steps all day after which we’re like speeding in between every little thing. Proper? So merely simply stepping outdoors and getting that solar publicity very first thing within the morning, after which in case you can at evening too, like sundown, um.

Time so your physique can sense like your, your eyeballs can mind can sense these completely different like gentle rays that’s additionally gonna enable you wind down at evening. So there’s a lot superb, like free stuff that we are able to begin with. 

Ruth Soukup: Yeah, like nature. That’s attention-grabbing. So I don’t know in case you even know the reply to this query.

It’s form, it’s form of unrelated, however I’ve, I’ve been interested by this, ’trigger I’ve heard this in regards to the circadian rhythm and going outdoors and the way essential that’s. Particularly very first thing within the morning. And I do, like, I’m going for a stroll normally with my canine as quickly because the solar comes up at seven. However I stand up.

At like 4, proper? Mm-hmm. Three or 4 within the mornings normally. And I’ll work for a number of hours after which go for my stroll. And I’m simply curious, like what does that do? Does that It’s a, 

Hannah Alyward: yeah. 

Ruth Soukup: A foul factor. 

Hannah Alyward: Hmm. I imply, I don’t wanna say it’s a nasty factor. If that’s like what works for you, then that’s what works for you.

You understand? I feel as if you will get outdoors as quickly because the solar does come up, that’s gonna be useful. Um, do you’re feeling effectively rested whenever you’re waking up that early? 

Ruth Soukup: Yeah, I imply, I’ve all the time been an early morning particular person. Like I don’t even set my alarm. I simply get up each every single day. In order that half isn’t, that’s not likely the problem, however, um, however I’ve been interested by that.

’trigger I don’t even understand how I’d sleep in, proper? Like, it’s so ingrained in me to stand up like, so, so pure. I imply, perhaps ultimately I, if I simply drive myself to return to sleep or one thing. However I’ve questioned like, is that really, is, there’s, so there’s. For years, proper? All people’s like, you gotta stand up early, you gotta stand up early, you gotta stand up early.

And that was by no means arduous for me. However now I ponder like, is it truly, is that really a wholesome behavior to be getting up so early earlier than the solar spending time, you understand, three hours in entrance of the pc earlier than I even have like pure gentle? So I used to be simply curious if I, it’s like I stated, it’s completely off matter.

In case you don’t wanna reply it, you don’t need to. However I’m simply curious if that, if that makes the distinction. 

Hannah Alyward: Yeah, it’s a superb query. You understand, I’m attempting to assume if I do know, like, the precise information to love, help what you’re asking me. No, I imply, I, I don’t assume that instantly getting display screen time, very first thing within the morning is good.

Um, my greater query can be like, how do you’re feeling? You understand, like how, how are your hormones? How’s your power? How’s your digestion? If all of these issues are feeling fairly effective, then. I feel we most likely have our reply. ’trigger that’s the opposite factor. I imply, there will be information to again, like actually something.

And on the finish of the day, the true query is how do you’re feeling in your everyday? And in case you, if one thing’s off, then let’s shift one thing. But when not, then. Nice. Nicely say I really feel fairly 

Ruth Soukup: good. So 

Hannah Alyward: yeah, there you go. I’m undecided, however I do spend loads of 

Ruth Soukup: time fascinated by well being stuff and speaking about well being stuff.

So I’m most likely not the, I’m most likely not the common particular person, so perhaps all the opposite good things that I’m doing is like counteracting this one factor that I’m doing. That’s. Actually dangerous for me. I don’t know. Perhaps I want to check it. Discover out. 

Hannah Alyward: Yeah, you may all the time check your cortisol ranges and see what they’re whenever you get up after which, you understand, an hour and a half after, like we may check your cortisol awakening response and basically see like what your.

What your ranges seem like very first thing within the morning. However then after we check cortisol, we wanna do like a 4 level check usually as a result of your ranges change all all through the day. So it’d be a saliva check for anybody , um, not a blood check the place we’re getting like one single shot within the blood serum.

We’d wanna do saliva and verify it all through the day to see, ’trigger it ought to form of like peak within the morning after which slowly go, you understand, subtly go down all through the day. So, I imply, in case your cortisol curve can be trying good, then I imply, I wouldn’t actually be too frightened. Huh. Attention-grabbing. I don’t assume 

Ruth Soukup: I’ve ever had a cortisol check.

That may be, that may be attention-grabbing. Yeah. To search out 

Hannah Alyward: out 

Ruth Soukup: as a result of Yeah. 

Hannah Alyward: I’ve all the time been scared to check my cortisol. No, I get it. I, I hear that my, one of many girls on my workforce is utilizing a, um, steady glucose monitor proper now to love verify her blood sugar ranges. Yeah. And I used to be like, let me know what you discover.

I used to be like, I wanna do one too, however I’m too scared. I don’t wanna know. Just like the, as a result of the stress, the stress will bump up. Sure. Blood sugar like I used to be saying, and I used to be like, you understand, I don’t, I don’t know if I wanna know that. After all, you understand, ideally I do, however I’m resisting it slightly bit for that very same cause.

I’m like, 

Ruth Soukup: generally, generally it’s simpler to reside in our, in our bubble. 

Hannah Alyward: Yeah. I’m like, in case you discover out something that like is new that we didn’t already know, let me know. However apart from that, I feel I’m good. 

Ruth Soukup: That’s hilarious. Okay, so, up to now we have now. Stabilize your blood sugar. Mm-hmm. Then age your digestion.

Take deep breaths, cook dinner your meals, do no matter you’ll be able to to stabilize your parasympathetic sys system. Is that what you stated? Mm-hmm. Para sympathetic nervous system to make you’re feeling calm earlier than you eat, so that you just’ll digest your meals higher. 

Hannah Alyward: Mm-hmm. What? Yeah. One other good thing that we are able to do is like get in some every day motion.

So like your morning stroll is an ideal form of instance of that motion. I imply, clearly it has so many unimaginable advantages, however lots of people are additionally, you understand, they’re constipated ’trigger they’re, they’re sitting down all day and so they’re not shifting their physique, you understand? Um, so getting in some mild every day motion.

I prefer to say motion versus train as a result of generally I feel after we’re like speaking about train, we like stress ourselves out that it needs to be good and we’ve gotta get in an hour class. Six days per week or no matter. It actually doesn’t should be like that. I simply need you shifting, I need you want getting up out of your desk.

I need you going for a stroll or dancing in your kitchen. I don’t actually care what it appears to be like like. Simply transfer your physique, um, every day. I imply, it’s been proven to love enhance ranges of fine intestine micro organism. It helps intestine motility, might help get the bowels shifting. In order that’s one other like actually, um, fantastic factor that you would be able to begin, you understand, tomorrow.

Ruth Soukup: Is it So do with motion. And I agree. I completely agree with you. Like with not calling it train. ’trigger I, I feel I’ve, I’ve had this dialog earlier than and actually my sister-in-law simply this weekend, she texted in our little sister’s group chat and she or he’s like, I simply. I really feel like I’m not doing sufficient proper now.

And I’m like, and she or he was an athlete and I, and I used to be an athlete, proper? Develop in highschool and I used to be ba I performed basketball and also you used to love three hour practices the place you’re simply killing your self and it’s terrible. And, and so my complete like concept of train is that it needs to be depressing or it doesn’t depend, proper?

If we’re not like principally dying by the point we’re finished, you then didn’t get a superb exercise in. And I feel she, like, she has that too and, and it’s such a tough factor to get previous it and understand that really simply going for a stroll within the morning is ok, proper? Like I stroll, I do like 10 minutes round my property with holding my cup of espresso.

I’m carrying boots and my pajamas half the time as a result of I’m like nonetheless sofa. It’s nonetheless a stroll. So it simply is just not like. I feel that has helped. However is there a super, like if you will get previous this concept that it needs to be exercised and hardcore for it to depend? Is there nonetheless a super quantity of like variety of occasions you need to stroll?

Is one time within the morning sufficient? Ought to there be a night stroll? Ought to there be a noon stroll? Is there a sure variety of occasions, like what’s the, what would the best quantity be? Or is that even a factor? 

Hannah Alyward: Yeah, it’s a superb query and I do assume it may differ slightly bit, like all through. The completely different phases of life.

Ideally I wish to see individuals strolling like 20 to half-hour every day. Um, however you may as well break that up. You understand, you may do your 10, quarter-hour in case you made it quarter-hour within the morning and you then do quarter-hour within the night, then there, there you have got it, you understand? Um, after which, you understand, if we actually wanna take it a, a step farther, so.

I actually do love power coaching. That is extra formal train, proper? Like a exercise. Um, however what’s good is you actually don’t must do it like seven occasions per week to get outcomes. You are able to do it like two to 4. 4 can be like, you understand, you actually acquired your follow going. I. Occasions per week for like half-hour.

And that may be so helpful for constructing muscle, which is rather like, it’s so essential as we become older. It helps helps like bone density, it helps maintain us robust, it helps forestall us from like breaking our hips. Prefer it’s like well past simply physique composition. Um, the advantages are astounding and so, so essential like.

It makes me emotional when you concentrate on it. I’m like, each girl must be power coaching, you understand, only a couple occasions per week, um, to construct that muscle. And it can also actually assist with insulin sensitivity. So, you understand, that additionally we, loads of girls wrestle with that, proper? Insulin sensitivity, which may then, if we have now insulin resistance, we are able to acquire weight and we’ll really feel extra sluggish and have extra mind fog and all of that.

Um, after which we’ll see hormonal points with that. I imply, insulin is a hormone, however we’ll see much more points with that. So the, after we begin to construct this pressure. Energy and construct muscle. This muscle virtually acts as. Like a sponge for our blood sugar. So you’ll be able to tolerate extra carbohydrates, you’ll be able to tolerate, you understand, you shouldn’t really feel like whenever you go eat out on a Saturday evening and also you’re like celebrating with your mates that you then eat a meal that perhaps isn’t like, you understand, ultimate to your way of life, however you then placed on weight from that instantly.

Such as you shouldn’t really feel that means. Proper. We should always have extra metabolic flexibility than that. Mm-hmm. It is best to be capable of have like a donut on a Saturday morning each every now and then and never stress it. Yeah. Proper. So, however whenever you, whenever you really feel like, like if girls say. Oh my gosh. I have a look at a donut and I acquire 5 kilos.

Proper? That’s like metabolic. Now we have like metabolic um, dysfunction there, proper? That shouldn’t actually be the case. So an important factor will be constructing that muscle by way of power coaching to assist with that insulin sensitivity, after which your physique can actually similar to tolerate these things higher. So it’s fairly superb for like full, full physique profit.

So ideally, I imply like after we’re. Working with shoppers, I’m like, ideally we might have everybody strolling for slightly bit, proper? Not too too lengthy. Doesn’t need to be like loopy quick or something like that. 20, half-hour a day. After which doing power coaching, like in case you’re model new, begin with two occasions per week.

In case you’re within the center, begin with 3 times per week, you understand? And it’s acquired ebb and movement with how your life goes in that second in time too. However that may be like ultimate. I adore it. So some other steps that we missed with tips on how to heal the intestine? These are, I’d say like these are nice locations for individuals to begin.

Um, after which for anybody who’s. Desirous to take it the following layer. Such as you’re like, wait, I’ve finished, I’m already doing all of these items. Like I eat actually wholesome and I’ve all these practices and I’m nonetheless coping with the bloating. That’s the place the practical testing is, similar to, it’s a complete recreation changer.

Um, so we run practical stool testing with our shoppers and that basically reveals us like what’s going on in your intestine microbiome, so we’re not simply trialing like. A probiotic or an enzyme, or let’s strive collagen or no matter. Like we are able to actually goal in to, in, for like what your distinctive microbiome wants proper now.

And we are able to see individuals get higher, like a lot quicker with that. So that may be the very last thing, not a, not the beginning spot for individuals, however the extra superior individuals. Yeah. 

Ruth Soukup: That so. The intestine or the stool testing is so fascinating to me, nevertheless it additionally scares the crap outta me. Like actually, or perhaps not actually as a result of I haven’t finished it, however how, like, how does that work precisely?

Is {that a} bizarre query? Like I I’ve do you do, do you go someplace and provides individuals your poop? Like this does, this sounds so such a, that is such a foolish query most likely, nevertheless it does freak me out. So how do you, how do you check this? 

Hannah Alyward: No worries. It doesn’t must scare you, however sure, it’s a stool pattern, proper?

So we use, um, basically we ship testing kits to our consumer’s residence. So that you simply carry out it at residence and it’s very, it’s very like, easy. I say it’s easy, nevertheless it’s not essentially the most glamorous. So sure, you’re basically like, you understand, pooping in like a tray and you then’re like scooping it and placing it into this vial and sending that in.

So. It’ll solely take about three minutes. However sure, I, for me, like that is my job, so we, I by no means truly obtained the pattern. The lab will get the pattern, proper? Individuals are like, am I sending it to you? And I’m like, no, no, no. You’re not sending it to me, not touching your poop. I’m simply getting the lab outcome. Proper.

Um, however to me it’s like second nature. I’ve, however I, like, I really like this check. I’ve. All my mates have finished this check. My relations, it’s, I feel it’s so essential for like preventative care and every little thing ever. So I’m like, everybody I do know and love, I’m like, that you must get this check. Um, so, however I, I had my sister do it as soon as and the primary time she did it, she like got here out and she or he was similar to, Hannah.

That was so much. And he or she was like, that you must be warning individuals about this, as a result of that was like very private. 

Ruth Soukup: It I do know. I, that’s, is is such a dumb hangup as a result of I actually have been so interested by it, however I’m additionally like, I don’t, okay, I’m gonna recover from the concern although ’trigger I get, I’m so curious. I feel it could be so attention-grabbing and interesting to seek out out precisely what’s occurring.

Like I feel my intestine is fairly wholesome at this level, nevertheless it’d be good. It’d be good to know for certain. So. Yeah. And it, and you may, and so you are able to do that. So inform us slightly bit about how we, how we contact you and the way we get to go check our poop. 

Hannah Alyward: Sure. Um, I do know, oh my gosh. I get texts from mates being like, I wanna ship you my poop.

I’m like, okay, no, so that you’re nothing is me. Um, however, however sure, so we work with shoppers. I’ve acquired a gaggle program that’s known as Therapeutic Guts and Shaking Butts. We attempt to maintain it enjoyable and, um, we even have one-on-one packages and in every and in. Each packages, we all the time run practical stool testing as a result of that’s going to tell like your complete plan.

So it’s not like a generic, everybody’s gonna do that. We personalize loads of stuff for you. Um, so, after which in these, you understand, completely different packages, I don’t must get into like specifics, however basically you p you pair with a practitioner and so they’re gonna have a look at your lab outcomes and construct out protocols from there that embrace issues like diet, focused supplementation, way of life changes, issues just like the deep breaths and that form of stuff, and the circadian rhythm work.

So we pull all of this in. So though we’re specializing in intestine well being, we’re actually like optimizing full system well being, um, as a result of that’s how the physique works. Each system influences each other, though, you understand, western drugs likes to place all of them in several buckets. So, so yeah, we, you understand, we assist tons of of shoppers in these packages yearly.

So in case you needed to get testing and work with knowledgeable by way of this. Like we, we’d love that will help you. Um, my web site is simply hannahaylward.com/. After which my Instagram, you could find me at hannahaylwardhhc. Um, after which we’ve acquired a free, like root trigger quiz too. That may be a pleasant place to begin for anybody that’s like enthusiastic about taking the following step.

I, it, I base it off our like, digestive well being evaluation. So there’s questions in there that offers you, you understand, some good details about what might be occurring with, along with your physique. After all, testing is like. The extra official step, we all the time need the info to confirm, however the quiz is a pleasant place to begin, and you then’ll get like academic movies from me and subsequent steps to take and all of that with, along with your reply primarily based on what you get.

So that may be one other like, um, good place to begin for individuals. 

Ruth Soukup: Oh, good. Nicely, we’ll make sure that to hyperlink to all of that within the present notes. So in case you wanna get your poop examined otherwise you simply wanna take the quiz, both means, in case you’re scared like me, take the quiz first, after which perhaps you’ll need your poop examined.

Um, however Hannah, I really feel like we may speak about all of this for for much longer, however we’re out of time. So thanks a lot for being right here at present. Any closing, closing ideas? 

Hannah Alyward: Oh my gosh. Remaining ideas would simply be like, do not forget that you should really feel actually good in your physique. And I feel individuals form of throw that round and also you’re like, yeah, yeah, yeah.

However I feel that girls particularly as effectively simply normalize feeling like, eh, okay. We’re simply used to form of pushing by way of and feeling okay, and simply know that you just, you’ll be able to really feel higher than that and also you, and you need to, and also you’re, you’re value taking that point and investing in your self, whether or not it’s like financially, but additionally similar to your time and power and all of that.

And don’t normalize, similar to pushing by way of the day. Um, you’ll be able to really feel so much higher. So I hope that lands for somebody. So true. 

Ruth Soukup: I hope so too. All proper, Hannah, thanks a lot. Thanks. Alright guys, that about does it for this episode. Keep in mind that you will discover the hyperlink to Hannah’s web site in addition to all the different assets that we talked about within the present notes.

So you should definitely verify that out. And if you understand anybody else who may be on this episode, anybody who’s coping with intestine points or bloating or digestive points or constipation. Please you should definitely ship it their means. Then you should definitely subscribe to the podcast to be notified of future episodes, and I’ll see you again right here for one more new episode very quickly.