Why You’re Not Pooping The Method You Ought to (And What To Do About It) With Liz Roman

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

Ruth Soukup: Let’s be sincere, it’s not that simple to speak about poop. And but, pooping is a fairly large deal. It’s one of many greatest indicators of metabolic well being, and never pooping nicely is a large crimson flag for any variety of intestine and well being points. And so at this time, we’re going to speak about it with none apart from the poop queen herself: Liz Roman.

Welcome to the texture higher, reside free podcast delivered to you by Thinlicious. I’m your host, Ruth Soukup, and right here we’ll discuss every little thing 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 slightly bit nerdy, slightly bit humorous, and slightly 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 Stay 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 this time we’re chatting with Liz Roman, who famously, or perhaps infamously, is called The Poop Queen.

Liz is the host of the Well being Revival podcast, in addition to a licensed purposeful dietary practitioner and restorative wellness practitioner specializing in intestine well being and holistic therapeutic. She’s additionally the founding father of Match Mother, a prime tier purposeful vitamin apply the place she is devoted to uncovering and addressing the basis causes of digestive problems.

hormonal imbalances, autoimmune challenges, and metabolic well being points. And at this time she is sharing with us what each single girl 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 are able to begin pooping an entire lot higher. That is most likely a type of episodes the place you’re going to wish to take notes.

So with out additional ado, I’m so excited to have the ability to introduce you to at this time’s interview visitor, Liz Roman. Liz, thanks a lot for being right here at this time. I’m so excited to speak to you. 

Liz Roman: Hello, Ruth. Thanks. I’m excited. And I believe that is going to be a fantastic dialog on your viewers. There’s so many ladies wrestle with this and perhaps they don’t even understand it but.

Ruth Soukup: I believe that’s most likely true. So let’s simply begin with slightly little bit of background. Inform us who you might be, what you do and the way you bought to be doing what you are actually. 

Liz Roman: Yeah, completely. So I’m Liz Broman. In case you are on social media, I’m the poop queen. Like many purposeful practitioners, my story begins with my private expertise.

I went to medical doctors for about eight years and all my signs fell on deaf ears. I used to be over 200 kilos, couldn’t drop extra pounds, had pores and skin spots, hormonal pimples, horrible PMS. And constipation. and so they have been identical to, okay, nicely, let’s do a colonoscopy that appears clear. Take Miralox, drink water and eat extra fiber.

And I used to be like, this isn’t simply attributable to, you realize, lack of fiber in Miralox. and by the best way, nobody ought to be ingesting Miralox. We will discuss that later, however, you realize, I discovered purposeful medication shortly after school, and I might say that it saved my life, as a result of I used to be then identified with Hashimoto’s and actually bought all the way down to the basis explanation for what was occurring.

And that’s why I do what I do now, serving to ladies identical to you, proper. everywhere in the world, rework, and reclaim their well being. as a result of, you realize, after we go and we discuss to so many medical doctors and there are some wonderful ones on the market, and we don’t discover. You recognize, options, typically it turns into medicines and it’s this treatment.

It’s that treatment takes Olaf, take contraception, no matter it may be to attempt to simply get that individual out of the workplace and get them slightly little bit of symptom reduction. My purpose is to essentially assist individuals get to the basis trigger, in order that they’ll 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 discuss on a regular basis right here. After which like system that we’ve got that goes straight to treatment simply to love tackle the signs, however by no means heal. The foundation points is makes me loopy. Makes me loopy. So how did we like, in your opinion, how did we get right here to this disaster?

As a result of it’s. A disaster disaster with, with ladies’s well being and, and particularly, are you able to converse slightly bit extra to that really is like what, what are the statistics on Yeah. Constipation and, and this type of concern. 

Liz Roman: Yeah. So we’ve got to bear in mind as we discuss by means of this, these are the statistics of individuals really going into the physician and saying, Hey, I’m constipated.

Proper? Getting colonoscopies or, you realize, speaking with their major care, no matter it may be reported. constipation, let’s put it that approach, proper? So 6. 9 billion is the price of, you realize, oblique medical prices primarily. And that may embrace every little thing from, you realize, the laxatives that they’re taking, perhaps prescriptions, you realize, whether or not that’s Motegrity or Linzess, it might be the colonoscopy remedies, issues like that, that they’ve sort of bucketed, you realize, underneath 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 discuss syndromes, it’s typically there’s not quite a lot of take a look at for it. It’s simply an accumulation of signs. And they also sort of slap that label on you and say, Take MiraLax, eat, you realize, extra fiber, keep hydrated and you realize, if we have to strive prescribed drugs, we are able to try this.

However we, we don’t even know what number of ladies, and we’ll discuss this, are fighting some type of constipation that’s unreported as a result of it’s taboo. Such as you talked about in one of many questions that you simply wanna discuss, like, why don’t we discuss these items? Properly, I don’t suppose anyone actually needs to speak about poop, however I do daily on Instagram as a result of you realize, I’ll let you know, it bought to the purpose the place we’d.

I might inform my roommates in school like victory. Like I lastly pooped, you realize, as a result of it’s so uncomfortable. You’re so depressing. You’re bloated. You’re gassy. You’re drained. You’ve bought 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 ebook that everyone poops.

we have to discuss it and we have to educate. you realize, our, our youngsters, as I used to be sharing with you earlier than, I’ve a 5 and a half 12 months 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 a minimum of, you realize, clearly by 5 and a half 12 months outdated about poop.

Did we poop at this time? what is that this like? And are we straining? Do you’re feeling good? And fortunately he poops like a champion. however I do know quite a lot of little children additionally wrestle with this too. And so I’ve assets for that as nicely. However I believe as mothers, you realize, we’ve got to be in tune with ourself first, however then we additionally need to be in tune.

Sufficient to speak with our youngsters about it, to coach, as a result of I believe 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 very good friendship when you possibly can really discuss poop with your mates. So humorous. So are you able to assist us unpack sort of what.

This like continual constipation actually means and how you can like, if any individual is listening to this proper now going, I may need poop points. Like, I don’t even know as a result of I don’t actually discuss 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 take a look at the definition of constipation from a purposeful medication perspective, I would like you totally eliminating daily. One to a few occasions a day ache free is admittedly perfect and we are able to discuss in regards to the ache free half When you consider the traditional mannequin, they are saying, you realize, if you happen to’re pooping 3 times per week, that’s fairly good.

You’re you’re fantastic Properly, and I might say from a feminine standpoint in case you are a menstruating feminine There are going to be some days positive that you realize, perhaps you don’t go to the lavatory You’re main into your interval your progesterone is admittedly excessive That slows issues down and perhaps you don’t go, nicely, let’s give it some assist.

Let’s take some additional magnesium the week earlier than your interval, as a result of we wish to totally eradicate. And the principle purpose we wish to totally eradicate 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 we’ve got a few of these uncomfortable and sensations, you realize, of a bloating and perhaps feeling gassy or simply overly full, however we additionally overburden the liver as a result of all of these toxins and issues which can be set for elimination, together with the hormones. Huge one right here is estrogen, which we are able to all the time discuss extra, however that, that goes again in line to get reprocessed by the liver.

Properly, now you’ve bought that on prime of all the different issues your liver is attempting to course of out of your daily life, whether or not that’s, you realize, once more, meals, it’s chemical substances and your atmosphere, 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 bought a giant job to do. The very last thing that it wants is extra work to do since you’re not totally eliminating. In order that’s a giant factor. However after we take into consideration, you realize, daily, what does this seem like? In case you take a look at a Bristol stool chart, I all the time say quantity 4 is what we’re going for. Okay.

So it ought to be sausage, like clean, simple to move. You get the sign. I must go to the lavatory. You go to the lavatory and all good. It shouldn’t be issues which can be actually pressing. Like we’re, you realize, nervous. Oh gosh, I don’t know if I’m going to make it. it shouldn’t be exhausting and pebbly floating. You recognize, you’re straining to go to the lavatory.

That’s a giant signal of quite a lot of liver gallbladder points, however can be an indication of dehydration. So we wish to be conscious that like that is the best way God designed us to eradicate waste exterior of urinating and sweating. It shouldn’t be, you realize, exhausting. So we wish to get proper there within the center, three to 4, if you happen to’re a Bristol stool chart, and I believe for a lot of ladies, once they begin to consider it, they may go, Oh, it’s sort of exhausting to go to the lavatory or like, yeah, I’ve these sort of publicly like rocky, bowel actions.

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

Yep. I say 

Ruth Soukup: that loads. That’s a very good poop. Happy with that poop. It’s a very good signal of a very good husband when you possibly can discuss poop too. 

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

So we name it victory in our home, proper? I’m like, we bought a victory right here, you realize? So sure, however we wish to have a very good poop. I like that time period too. 

Ruth Soukup: Sure. So what, like, like, to begin with that you simply 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 possibly can Google and it’ll come up.

So Bristol poop chart. And do you have got one which we are able to hyperlink to in our? Yeah, I can present notes. 

Liz Roman: however yeah, there’s quite a lot of them on the market. Basically, you realize, if you’re it, you’re going to have sort of a, a spread of very exhausting, rocky, pebbly, it virtually seems to be like, let’s say like, chocolate coated almonds.

all the best way to that actually free watery stool. And there’s a couple of differing types that they sort of present there on the totally 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 admittedly what you need. And that’s once more, a clean sausage formed three goes to indicate you slightly bit extra sort of like dehydrated.

So it’s like cracks. In there. Whereas 4 is simply kinda like an exquisite 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 seems to be like an s that’s a fairly good one too. so yeah, simply you possibly can, I can ship you a, a picture that you may hyperlink out or you possibly can, you realize, if you happen to’re listening to this, lookup the Bristol stool chart, simply Google it, you’ll see it pop up.

and once more, quantity 4 is admittedly what you’re. You’re going for, and it shouldn’t float, shouldn’t float. No, if we’ve got 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 discuss loads about liver gallbladder well being as a result of sure, intestine well being is extraordinarily essential.

And there are lots of issues that may contribute to constipation when it comes to infections, irritation within the GI tract or insufficiencies of. Abdomen acid, pancreatic enzymes, but additionally bile. So, bile is a gastric juice that’s secreted by your liver. And it’s saved and concentrated in your gallbladder. In case you nonetheless have a gallbladder, quite a lot of ladies have their gallbladders eliminated.

however even after elimination, it’s actually, actually essential to consider supporting this. As a result of, bile does quite a lot of issues for us. which can be very, crucial, however a part of it’s that it additionally helps, maintain micro organism in examine within the small gut and in addition lubricates, the colon as a way to go to the lavatory.

And plenty of occasions in my apply, I deal loads with continual intestine well being instances. Yeah, there are issues occurring within the intestine that we have to tackle, however we even have to essentially closely concentrate on the liver and gallbladder well being. If we miss that piece. We wrestle to totally heal. I see this loads with individuals who have reoccurring SIBO, small intestinal bacterial overgrowth, or simply actually can’t appear to, you realize, transfer totally by means of their therapeutic protocols.

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

Ruth Soukup: Fascinating. Fascinating. And so the most important signal of that’s that your poop is floating, even if you happen to’re consuming a excessive fats food regimen. 

Liz Roman: Yeah. So, I imply, if you happen to’re consuming a excessive fats food regimen, I might 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 may 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 wish to soak up all of that, proper?

So it’s one factor to ingest meals. It’s one other factor to truly digest meals. So anytime I’ve bought a shopper going by means of like a section of keto or actual excessive fats food regimen, we’re all the time supporting with slightly little bit of ox bile. You need to nonetheless have. Quantity 4. I do know some individuals will sort of undergo a time frame the place in fact you’re going to regulate to this since you’ve, you realize, gone, to sort of flip the swap right here from perhaps a low fats or reasonable fats to essentially excessive fats, however that is the place you wish to assist the system then sustain with what it wants to interrupt these issues down so that you’re not having some individuals will get like extra pressing, journeys to the lavatory as a result of typically you may get like a bile dump to the small gut.

It floods it. Basically, after which pulls quite a lot of water in and then you definately bought to go urgently. So I all the time say, you realize, individual to individual, relying upon if you happen to’ve bought a gallbladder or not, just remember to are supporting appropriately with what you should tolerate and break down these issues.

Ruth Soukup: Fascinating. Fascinating. Yeah. As a result of that’s clearly we discuss loads about wholesome fats right here on this podcast and getting extra wholesome details. It’s so essential for hormonal regulation and most girls, you realize, we’ve been so ingrained with this, like low fats is wholesome and so flipping the swap, but it surely’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 exhausting in your liver.

And, and sure, we’ve got, I’ve a number of ladies in our program who’ve had their gallbladder eliminated. It’s very. Very, quite common, sadly. So it’s so fascinating. So let’s discuss slightly bit extra about that. Just like the position that food regimen performs in constipation and meals that ladies ought to be cautious about simply sort of as a normal rule.

Liz Roman: Yeah. So I wish to shortly simply add one factor, trigger you talked about hormones. So one other actually essential piece of bile helps you eradicate estrogen. Proper. So what can we see for ladies, particularly and not using a gallbladder is quite a lot of estrogen dominance, proper? A few of this occurs naturally after the age of 35 with the progesterone declining.

That’s one factor I wish to discuss 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 in case you are any individual who’s struggling loads with, you realize, estrogen imbalance, otherwise you’re working in your hormones, we gotta just remember to’re eliminating.

In case you’re not once more, all that stuff’s going again to the liver, particularly estrogen. After which we typically see that we wrestle to steadiness our hormones. So bio is admittedly essential for that as nicely. Okay. By way of food regimen. So I believe that I’d differ from different purposeful practitioners, as a result of I’m not going to sit down right here and let you know to chop every little thing out of your food regimen and do an elimination food regimen.

That’s not step one that I’m going to say that I believe is essential. What I believe is essential, 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 food regimen practice of low fats and every little thing. You recognize, zero 

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

Excited about that even now, like what are we considering? Yeah. These potato chips that make you have got 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 essential, as you talked about for our hormones.

and plenty of different issues, you realize, within the physique as nicely, blood sugar regulation and whatnot. However what I inform individuals in the beginning is get on an entire meals food regimen. Proper. We actually wish to, after we take into consideration the standard of our meals, I wish to concentrate on high quality greater than I wish to concentrate on what I must eradicate.

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 ladies that I work with, we typically goal and intention someplace within the ballpark of like 35 to 50 grams.

Possibly some individuals can tolerate extra, some individuals have to essentially go gradual and work their approach up relying upon what’s occurring with their intestine microbiome, what their food regimen’s been like previously. However I might say focus extra on the standard of the meals. So as a substitute of simply going, for instance, I’m going to simply lower out dairy.

Proper. Properly, let’s concentrate on perhaps a very good high quality, natural, a two dairy supply and see if you happen to can tolerate that. let’s concentrate on quite a lot of vegetables and fruit, quite a lot of variety in our diets, earlier than we simply go lower every little thing out. I believe there’s a time and a spot for elimination diets, however I believe we as a society have gotten so, and I’ll say that I’m not going to throw, you realize, Rocks at a glass home right here.

I’m 5 weeks postpartum. I’m within the comfort mode at this cut-off date, however we’ve gotten to this point 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’d like. 

Ruth Soukup: Sure. And I 100% agree with that. And I, I believe that’s, that is so essential to speak about as a result of clearly in my program and right here on this podcast, I discuss loads about excessive protein, you realize, excessive fats and, or getting loads of wholesome fats greater than ladies.

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 exhausting to get out of that mindset. However I believe it actually comes all the way down to, I hate all these items. That’s marketed keto, proper? All this processed rubbish that’s like, nicely, it says keto.

Isn’t that okay? Like, no, that’s not like, I’m not a keto advocate. I’m a. Nourish your physique advocate. And I’m by no means going to let you know to not eat meals that was created the best way God supposed it, proper? The best way nature supposed it, as a result of I don’t consider that God creates rubbish for us. I believe people create rubbish for us.

So that’s like so, so essential. So even in case you are like, nicely, I don’t wish to like lower out all meals. Don’t don’t lower out meals, however lower out the crap lower 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 quite a lot of consideration to just lately as a result of my sister has sort of gone down this street is the carnivore.

Eating regimen slightly bit extra. And, I’m actually curious how fiber performs into that as a result of I’ve been seeing quite a lot of, you realize, carnivore advocates who’re like, no, no, you don’t want fiber. You don’t want fiber. In case you’re consuming all meat, you’re getting every little thing that you simply want. And I’m simply curious the place you stand on that.

Liz Roman: Yeah, it’s non permanent. It’s a food regimen for me, identical to FODMAP. Actually, I deal loads, like I stated, with quite a lot of continual intestine well being instances, and there are occasions and locations that we have to go this excessive, and the massive factor that’s. I take advantage of carnivore for is that if, you realize, you’ve exhausted quite a lot of different choices, you’ve eliminated 5 maps, you take away dairy, you’ve eliminated gluten.

Possibly we’ve even finished, an MRT. It’s a mediator launch take a look at to take a look at how your immune system is responding to totally different meals and chemical substances. And also you’re simply nonetheless struggling as a result of the good thing about the carnivore food regimen is that primarily it does take away like. All fibers and something that may sort of be an irritant, to the intestine lectins and quite a lot of like plant 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 quite a lot of triggers. I’ve, and my husband really went by means of 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, you realize, sort of simpler to digest issues to assist with, fiber as a result of I do consider fiber is admittedly essential or I’ll have them do, I really like normal course of, it’s an entire meals, fiber powder as a result of fiber continues to be essential to bind to toxins, to bind to, you realize, hormones, particularly extra estrogen and to sort of mop issues up and assist clear issues up and help them out of the physique.

So once more, yeah. Quickly, I believe it might be a fantastic food regimen, however I do suppose we’ve got to be conscious of fiber a minimum of after a couple 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 bought a fantastic web site that helps you sort of ease into carnivore and out of it and she or he does take into account 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 food regimen resembling You recognize, the low FODMAP, the precise carbohydrate food regimen, the keto food regimen, the carnivore food regimen ought to be the best way that we reside. I believe that we should always periodize our food regimen. We wish a various food regimen for a various microbiome.

And once I say periodize your food regimen, I believe 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 individual and what they’re going by means of. you realize, we’ve got quite a lot of ladies that after they do the purposeful work, they wish to do the bodily work.

Proper. They wish to work on physique composition. Okay. Properly, 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 perhaps undergo a season the place we do feed you up and we’ve got extra carbohydrates and, you realize, we nonetheless have protein and fats and fibers and all these issues, however you’re in that for a season and then you definately perhaps cycle again.

down into extra of a Mediterranean based mostly, after which perhaps right into a keto carnivore fasting, you realize, we use that in our program as nicely. So I simply suppose that folks get so purchased into like, that is the one approach 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 and so they’re wholesome metabolically and their, you realize, blood work seems to be good or the hormones look good and so they really feel good. Nice. I don’t consider that for the common individual, they’re going to stay to one thing that restrictive for the remainder of their life. And so we’ve got to consider sustainability and acknowledge too, that meals is.

It’s gasoline for us. Sure, but it surely’s additionally a part of our social atmosphere. And I believe that’s an essential factor to acknowledge as nicely. 

Ruth Soukup: I really like that. That’s a fantastic reply. And I, and I agree, like I, I see that with lots of people too. And I believe if you happen to’re having quite a lot of. Points. It may be a great way to rule out quite a lot 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 might not be capable of 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 believe the entire, like. Understanding the totally different phases and what your objectives are in that section is, is so essential to you.

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

Liz Roman: Yeah, so we all know that water is probably the most very important nutrient to the physique, proper? Like, we are going to die with out it. and but many individuals stroll round ingesting little or no water. I believe that if you, you realize, take a look at simply intestine well being basically, sort 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 provide all of those gastric juices, together with abdomen acid, which could be very, crucial. 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.

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

but it surely’s additionally actually essential to assist break down meals in order that it will probably transfer by means of the digestive tract after which the small gut, you possibly can soak up it. we’d like bile although. To even be, you realize, sturdy. So abdomen acid talks to the pancreas, it talks to the liver gallbladder, and it’s mainly a signaling, you realize, messenger as nicely to provide you what you want.

And so in case you are not hydrated, you’re not going to have good abdomen acid ranges. You’re not going to have nice bio movement. You’re most likely going to be extra peanut butter, like sludgy bile than. Fluid and sort of like water. Like, so it’s tremendous, tremendous essential only for these issues. However then we even have to consider, proper.

Like if you’re going to the lavatory and also you’re straining and also you’re seeing sort of these instruments which can be dried and cracked. We have to guarantee that we’ve got correct mineral steadiness. We have to assist our adrenals, these assist, you realize, our vitality, our temper, hormones basically, your pores and skin, proper? Are you any individual that offers with quite a lot of dry pores and skin?

It’s a giant signal of dehydration, proper? There’s all these little ways in which your physique’s going to let you know, Hey, I’m dehydrated. we all know that if we take a look at the analysis, simply growing water. It might enable you drop extra pounds, proper? It might enable you, you realize, wish to transfer extra and, you realize, transfer issues by means of the physique at a sooner tempo.

You’ll be able to’t eradicate toxins if you happen to don’t have the right ranges of hydration. So it’s tremendous, tremendous essential, not only for intestine well being and, you realize, going to the lavatory daily and eradicating toxins, but additionally only for cognition, proper? Like I discussed, vitality, pores and skin well being, all the issues. 

Ruth Soukup: So is there a approach, like, to know precisely how a lot, how a lot water you have to be ingesting?

Is it simply water? Is it ensuring you’re, like, including minerals to your water? Or like, like, what’s the, what’s the benchmark? What’s the rule? 

Liz Roman: Yeah, so I’ll offer you sort of the common advice, after which what I actually intention to have my shoppers do. So in the beginning, everyone knows the clever tales.

Eight by eight, proper? 64 ounces of water. I don’t suppose that’s essentially sufficient. Certain. In case you’re 120 kilos, perhaps, and also you’re not figuring out or issues like that, however it’s important to take note of, you realize, like sweating and train ways in which we’d, you realize, lose extra water. So first I might say half of your physique weight in ounces is sort of a very good benchmark.

In case you are any individual who trains, energy trains, you go to the sauna usually or, or an athlete, I believe you should go above that and do about two thirds of your physique weight in ounces. I add electrolytes to most of my, my water, you realize, that I’m consuming. So for me, in the beginning, we get up in a dehydrated state.

I’m a espresso lover by means of 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 sort 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 just lately after which I’ve my espresso As a result of like lots of people get up, particularly ladies.

I don’t know if it’s identical to mother life, however that is my speculation. We get up and we go for espresso very first thing. So I might say to not have caffeine. Sure. I used to do it too. I might say to not have caffeine till you’ve had some type of, you realize, hydration, and that might be tea tea might be hydrating as nicely.

If it’s a decaf tea or one thing like that, however you realize, we do wish to have a very good quantity of sodium. So I believe electrolytes are actually, actually essential. Each cell in your physique is a sodium potassium pump. I see quite a lot of ladies who stroll round feeling like waterlogged or infected, like they’ll say, I simply have this outer layer of sort of identical to puff.

Properly, 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 need to use a very good high quality Celtic, you realize, sea salt. You’ll be able to add coconut water for potassium there if you want lemon, lime, any of those citrus issues are going to be actually useful, as nicely.

So I believe, you realize, that’s a very good guideline from a hydration standpoint, however you talked about like, how do I do know if I like perhaps want extra take note of your bowel Take into consideration your mind fog cognition, you realize, fatigue, that’s actually essential, as nicely. So that may sort of be an indication of dehydration, however I believe pores and skin can be a giant one, proper?

Like when you have quite a lot of dried, pores and skin, cracked pores and skin, issues like that, that’s essential too. 

Ruth Soukup: Fascinating. Okay. So I do know that you simply’ve created some actionable steps and I might like to undergo these. I don’t have an excessive amount of time left, however I wish to, do we’ve got time to undergo your. Your steps actually shortly on how you can fight continual constipation.

Trigger I believe, 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 discuss it with my husband, however I’m like taking notes proper now for each single factor to do. So lay it on us. Give us the, give us the six steps. 

Liz Roman: So 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. In case you 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 most certainly not going to provide the sign like gently, Hey, we have to go to the lavatory. Proper? So I all the time say within the morning time, if you happen to can have a minimum of 20 to half-hour to your self, that’s actually perfect. After which begin your day with. It may be heat lemon water, it may be room temperature, chilly, no matter you want, however some type of water with electrolytes that may actually assist stimulate issues.

in order that’s sort of like my morning, routine that I might say is admittedly essential. And this falls underneath the bucket of stress. so after we take into consideration stress, I believe quite a lot of us would say we’re much less harassed than we really are or that our, you realize, physique feels that we’re. And once more, I’m solely talking for myself right here.

And plenty of of my shoppers that I work with, I don’t know what, you realize, your scenario is, whoever’s listening to this, but when we’re actually sincere with ourself, I believe that we put an excessive amount of on our plates and a big a part of this too, is why we really feel so unhealthy. We don’t even know that we really feel unhealthy as a result of we haven’t.

we haven’t tuned into our physique in so lengthy to understand like, Oh wow, issues are actually off and I’m not okay. You recognize, and I believe a part of that is going off matter right here for a second, however a part of what you talked about earlier than, we don’t discuss with our husband about this. We don’t perhaps discuss with our girlfriends about it.

It sort of does appear taboo or embarrassing to confess. I believe 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 if you happen to’ve, you realize, seen these memes, hearken to your physique when it talks earlier than it screams, I might actually encourage whoever’s listening at this time to decelerate and simply sort of take into consideration how do I actually really feel?

When was the final time that I pooped? How is my sleep? How is my vitality? How is my temper? Like, what are the issues that I perhaps must right 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, you realize, managing your stress and beginning your time without work with, you realize, good hydration, but additionally some type of like calm so that you simply’re not racing in opposition to the clock.

As a result of I do know when I’ve these mornings. I really feel like the remainder of the day, I’m identical to an nervousness pushed mess. Like coronary heart palpitations really feel like I can’t sustain and I’m not going to get every little thing finished. In order that I believe is admittedly essential. In order that might 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 pc. I’m an entrepreneur. I’ve a giant podcast. I’ve a number of practitioners on my workforce. We’re, you realize, doing all these totally different tasks. Generally it will probably really feel unimaginable to step away, you need to step away.

You most likely additionally want it and also you’ll be extra productive if you happen to do. so step away, take three massive breaths. If you find yourself sitting down along with your meals, really take a look at your meals. Like be pleased about this meals, chew your meals. Many individuals don’t chew their meals nicely sufficient. I’m going to lift my hand and say I’m responsible of this as nicely As a result of it’s exhausting.

These items are simple. They’re loads simpler stated than finished, proper? It’s exhausting, proper? So consuming hygiene is essential Now we have our morning routine. I might name that like pooping hygiene once more. So that you’re giving your self a while, you realize Get a squatty potty, that might be good too. Hydration, we sort of touched on that.

meals high quality, we touched on that. I might add right here although, to meals high quality, in case you are actually constipated, and I’ve quite a lot of the following pointers in my constipation treatment information, which is a free information you guys can obtain. add two kiwis a day. That’s been proven in analysis, to work as an osmotic laxative, which implies it’ll pull water into the bowel, enable you go to the lavatory.

If you wish to do the peel on it, it provides you slightly bit extra fiber, however I perceive texture clever, it’s not so nice. You may mix it right into a smoothie. You may peel it, put it on a salad, simply eat it by itself, no matter. You may additionally do issues like olive oil, MCT oil, prunes, prune juice, quite a lot of issues from a meals standpoint, along with fiber, these are all listed within the constipation care.

I might say quantity 5 is magnesium. So magnesium is a miracle mineral. It’s so essential for therefore many various enzymatic capabilities within the physique. And sadly with our agriculture and farming practices, you realize, and the quantity that’s in our meals at this time 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 execs or plus, and it’s a mix of magnesium citrate, which is able to assist pull water into your bowels. It’s an osmotic laxative as nicely. glycinate, one of the absorbable types of magnesium and a few vitamin C. So we bought some adrenal love, some immune system, love antioxidants right here, but it surely additionally tastes actually good.

I like that product over calm. I used to assist calm loads as a result of that does, it really works shortly. You will get it anyplace. It’s simply accessible. Any pharmacy. I simply don’t suppose 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 should apply it to the go nice that may assist, you realize, alleviate a constipation, however I might do one thing, you realize, that’s tastier and simply each day.

if you wish to do capsules, you possibly can all the time do capsules as nicely. I might do once more a mix right here as a result of there’s various kinds of magnesium and we don’t. We don’t solely wish to take it for constipation. We actually wish to have, you realize, our cells, be ample in magnesium as nicely. So that will be one other advice.

After which quantity six, and that is sort of, you realize, over arches, every little thing is maintain a chart and course right. So once more, as females. We’d have occasions in, you realize, 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 slightly bit of additional assist, otherwise you want extra fiber, you want extra water, you realize, you should alter, your food regimen accordingly, you are able to do that, but additionally course right.

So if this isn’t getting higher, work with somebody to get to the basis trigger there are on my web page. I believe I’ve 29 totally different, potential root causes to constipation. These are simply the fundamentals. And I believe it’s essential to start out with the fundamentals as a result of you possibly can go down the purposeful testing route and waste an entire lot of cash, time, vitality, and be pissed off when actually it comes again to the truth that your physique has fundamental wants and.

We haven’t been in line with these. So if you happen to get in line with these items and you realize, it’s not enhancing otherwise you’ve bought different signs occurring, proper. Work with somebody in a program, tackle your intestine well being. Sure. But additionally take a look at hormones as a result of hormones can play an enormous position. With motility, constipation, all of a bunch of different signs.

We don’t have time to the touch on at this time, however you should course right. And I discussed earlier on my story at this time, somebody was saying that they’re now illiberal to all totally different sorts of meals, greens, beans, dairy, all of the issues it’ll worsen. So I all the time inform individuals, you realize, once they’re hesitant on attending to the basis trigger or becoming a member of a program, investing of their well being, the longer that you simply wait.

The extra dysfunctional the physique goes to develop into and the extra effort it’s going to take. And that seemingly ends in extra of an funding, proper, since you’re going to spend extra time and extra money attempting to right 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 maintain speaking about poop eternally. However, if individuals wish 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 nicely. We do have a Prime 1% podcast, a well being revival present. So we’ve got over 750 episodes now of all issues ladies’s well being, purposeful well being, hormones, coaching, mother, life, entrepreneurship, all of that. I do have the Free Constipation Remedy Information, as I discussed.

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

Stuffed with tasks. and proper now we’re simply engaged on creating some totally different, issues which can be going to enter a ebook. So I simply wrote a 38 web page bloating information that we’re going to be releasing quickly as a result of speaking slightly bit about hormones right here past the center. So many issues that may affect, bloating, and we’re going to be doing a little enterprise mentorship this 12 months, touring and talking.

So only a lot on deck, however, most significantly, you realize, all the time eager about how we are able to serve individuals and assist ladies who’ve. Sadly not been helped by the healthcare system that we’ve got right here within the U. S. 

Ruth Soukup: For positive. For positive. And I adore it. And also you simply had a child. And I simply had a child, sure. He’ll be 5 weeks outdated, so.

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

Liz Roman: sure. all people was proper.

Teenage ladies. I actually needed a lady and now I’m like very proud of being a boy mother and already labeling myself as a soccer mother, however I, I simply. and I’ve to say he’s solely 5 and a half and I’ve turned to my husband a minimum of a handful of occasions and stated, we’re going to be in for fairly a trip when he’s, I don’t know what’s, you realize, I do know ladies have their issues, boys have their issues, however, I believe all of them do, but it surely’s value it.

Ruth Soukup: It’s value 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 all the hyperlinks, then every little thing that you simply talked about in our present notes and yeah, I simply poop. Properly. 

Liz Roman: Thanks a lot, Ruth. 

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