How one can 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. Reside Free. podcast.

Ruth Soukup: In the event you’ve listened to this podcast for any period of time, you’ve in all probability heard me discuss intestine well being no less than a few times, and perhaps much more than that. However there’s cause it’s just about inconceivable to speak about well being and weight reduction with out finally speaking concerning the intestine as a result of it’s so central to our general well being and the way we really feel.

However in the case of really therapeutic our intestine, there are not any easy solutions. In truth, it’s not only one factor, as at present’s visitor is gonna clarify, it’s not even at all times simply concerning the meals. So let’s dive in.

Welcome to the Really feel Higher Reside Free podcast, dropped at you by FIUs. I’m your host, Ruth Sukup, and right here we’ll discuss all the pieces 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 somewhat bit nerdy, somewhat bit humorous, and somewhat bit revolutionary.

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

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

Hannah has guided lots of of purchasers to lasting wellness by addressing the foundation causes of their digestive struggles. Because the founding father of Hannah, a useful vitamin observe devoted to pure heal therapeutic, she empowers ladies worldwide to beat persistent digestive points like bloating, IBS, acid reflux disease, constipation, and extra.

And like I mentioned, in case you’ve been listening to this podcast for any period of time, you in all probability already know that I’m just about obsessive about intestine well being as a result of it’s such a elementary a part of therapeutic your physique and feeling good general. 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 type of the broad overview. Who’re you and the way did you get to be doing what you are actually? 

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

And at Ham we actually assist ladies overcome persistent digestive points. So issues like bloating, constipation, IB slike signs, so bowel motion points, urgency, a lot of persistent bloating. Um, we’ll see even a lot of like completely different pores and skin situations too. So persistent pimples, eczema, numerous that stems from the intestine. We actually simply type of dig deeper to take a root trigger method and handle like repairing the intestine by way of extra of a root trigger useful lens.

And I actually received into all of this as a result of, , I used to be battling these points myself. I had, um, persistent digestive points for years. , I’d appear to be six months pregnant with stomach bloating after maintaining a healthy diet meals. I used to be consuming very wholesome, I used to be exercising frequently. I knew lots about well being.

I used to be quote unquote doing all the fitting 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, , added up or was making any sense. And it was very complicated ’trigger nobody actually knew the right way to assist me. , it was type of like, properly, you’re younger and also you’re wholesome and also you’re on no drugs, like, you’re, you’re positive.

And I knew deep down that one thing needed to be off as a result of I didn’t at all times, , really feel that approach. Then additionally I simply, I used to be like, I, I ought to have extra vitality than this. I ought to be capable of eat these meals, , with out type of like quote unquote paying for it for a very long time afterwards. And it received 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 associates, or I used to be packing, , all my very own snacks in all places I went.

And it was, , I, I wanna be conscious of claiming, like, embarrassing. I don’t suppose anybody must be embarrassed of what they’re experiencing, however. It didn’t, it didn’t assist, proper? So it was type of like hitting my confidence. It was hitting my belief with my physique. It was hitting how I confirmed up on the earth.

Um, and it was actually closely impacting my life and my, my relationship. So, , I, I 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 probably not concerning 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 each day and your confidence and all of that.

And that’s what I actually love serving to ladies by way of. So yeah, I simply was like, I’ve to dig deeper and I’ve to determine what’s happening. After which I began seeing. That numerous different ladies had been battling it too. And it wasn’t simply me. Girls had been attempting a great deal of issues and probably not getting any outcomes being informed.

They only had IBS being informed, , all the pieces appears regular. We we’re unsure your colonoscopy’s positive. Um, and I used to be identical to, we’ve gotta get these ladies 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: determine what was the issue? Tons of analysis after which extra useful testing.

So, um, like we love useful testing. I’ve received a workforce of useful 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 useful drugs physician will run them. You simply wanna actually ensure in case you’re gonna spend money on the labs like.

You’re working with somebody who actually is aware of the right way to work with the lab. ’trigger they will get somewhat expensive. However I used to be, , I used to be type of seeing that within the useful and holistic house, numerous it is rather like meals, meals, meals, meals. And clearly meals is like so extremely highly effective and vitamin is, however there’s type of this layer deeper in the case of intestine well being.

So that you’ll begin reacting to all types of various meals when you have these underlying intestine imbalances. And as soon as I type of. Discovered 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 mainly 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, , I took out gluten, I took out dairy, I took out sugar. I wasn’t ingesting alcohol, and it was like this, this layer deeper. Then I ran some testing and I used to be like, okay.

All the things is sensible right here. Um, I had some like mould toxicity and I additionally had numerous intestine imbalances, like sluggish abdomen acid and intestine dysbiosis and low intestine immune perform. And this stuff had been contributing to me reacting to all of those meals, um, and feeling like constipated and bloated and all of that.

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

Ruth Soukup: Fascinating. So, I imply, I believe there’s numerous misconceptions about intestine well being, proper?

’trigger that’s what I’ve heard too, proper? Simply minimize out dairy and minimize out gluten after which you have to be positive. 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 happening? 

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

Like elimination food regimen, proper? Like a standard elimination food regimen. And so they have their time and place. I’m not right here to love knock them. Um, , they’re, they’re used as a gold commonplace in some circumstances to type of like, see yeah. What meals sensitivities do you have got, proper? Um, however I believe that on this like wellness house, numerous this info has simply.

Been like despatched out to everybody, like broadcasted on social media and all of that type of stuff. So now individuals are doing this stuff that perhaps don’t even must be doing this stuff. Um, so yeah, I imply, I believe once you’re simply getting began taking a few of these meals out of the food regimen 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 wished to trial that at house first, like, , go forward and try this. We simply wanna keep away from conserving these meals out like without end, proper? As a result of that’s what can undoubtedly 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 place to start out. However we additionally, , 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 powerful like resilient intestine microbiome can tolerate most meals, and that’s what we wish.

Just a few issues right here and there. You don’t really feel nice after consuming, that’s positive. , I don’t count on anybody to really feel nice after like. Consuming a complete pizza, however once you Proper. Like one thing like that. Otherwise you’re out. Yeah. , consuming a bunch of meals with associates on a Saturday evening, no matter, somewhat bloating after that.

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

Mm-hmm. Then, , to take it a layer deeper. That is the place the useful testing, I believe 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 identical to one meals like gluten.

Clearly just like the, the protein and wheat, however generally perhaps you don’t tolerate fat very properly. It’s not like only one singular meals. It’s fat as a complete. So might that would embody wholesome fat. That might be avocado, that might be, , olive oil, it might be cheese, it might be, , 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’d work on the liver and gallbladder. So then you possibly can tolerate these meals as soon as once more. So it may be, , in case you’re on this journey like o by yourself, it may be somewhat tough to choose up these patterns.

Um mm-hmm. However generally, , in case you wished 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 properly. 

Ruth Soukup: Hmm, fascinating. So what are among the stunning root causes to intestine well being points that individuals don’t essentially at all times take into consideration?

Hannah Alyward: So many issues. Um, now you me talked about mould, which was fascinating. 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 at all times say like, I by no means ever wished to turn out to be, um, uh, a practitioner within the mould house. It was by no means a want of mine. However we, like, if, in case you’re working in useful intestine well being, you mainly like should realize it since you’ll see it.

Um, it’s a giant cause why individuals don’t get higher. Um, it’s a, it may be a giant cause for like weight reduction resistance too. Um, complicated hormonal points, hair loss, like persistent fatigue. So there’s a, there’s a stat on the market. I don’t wanna butcher it, however I, I believe it’s like 90% and you’ll truth verify me on this.

So, uh, , I don’t have the paper in entrance of me, however I consider it’s like 90% of individuals with persistent fatigue syndrome. Have excessive mould ranges, like mycotoxin ranges, um, actually. Yeah, it’s a giant, it’s a giant quantity. So, um, , mould primarily, , it might probably develop in water injury buildings. We do get some publicity by way of meals.

Personally, I’m not like tremendous apprehensive 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 method of like. Getting actually nitty gritty to the purpose the place you’re identical to scared to eat something. That’s not what we wish, proper? I would like 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 mould in it, proper? However sure, we are able to get some publicity by way of meals, and so we simply decrease the place we are able to, um, primarily based on how issues develop. So like espresso beans and the way they’re saved, , with they’re scorching they usually’re humid they usually can develop mould, um, corn, grains, peanuts, issues like that.

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

So these mycotoxins put heavy burdens in your detox techniques. 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 numerous 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 might be like insufficiency, dysbiosis the place you don’t have sufficient of your good intestine micro organism. And we, we truthfully see that lots too as a result of because the food regimen has like. Westernized and modernized. , we’re getting much less variety in by way of the food regimen type of naturally.

Um, so you will need to eat like a lot of selection in your wholesome entire meals to assist 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, persistent bloating, um.

Constipation, diarrhea, histamine overload it. It may actually get a bit extra complicated, however so individuals can actually perceive it. We, we mainly simply have an overgrowth of not, not so good intestine micro organism which might be contributing to many various signs. So once we work with purchasers, , we wanna dig deeper into like, what even brought on that.

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

Ruth Soukup: Fascinating. So what about like life-style components, sleep, stress, how does that play into your intestine well being as properly? 

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

I believe numerous the time is. Due to the persistent stress that so many people have endured. , like life, life hits us and it’s type of like, um, somewhat tough by nature. , it’s by no means, nothing actually absolutely settles down for an extended time period and issues occur that we don’t see coming.

After which we simply have like, particularly ladies, like kind A ladies, perfectionist leaning ladies, um, very pushed, hardworking ladies that perhaps don’t like. Maintain themselves earlier than they handle everybody else, they usually put themselves on the again burner. So perhaps that appears like skipping meals. Perhaps it appears like yo-yo weight-reduction plan, perhaps it appears like, um, over exercising, not getting sufficient sleep, , 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 a giant stressor. Um, yeah, pulling out tons of meals is a giant stressor. Experiencing persistent stress is a giant stressor and primarily underneath 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 numerous stress, you’ll routinely produce much less abdomen acid, fewer pancreatic enzymes. Cortisol will enhance, cortisol will trigger points together with your intestine lining. So I at all times say like stress doesn’t keep stress, proper?

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

Ruth Soukup: So, I imply, it looks 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 stressed 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 believe then like you then suppose like we like. This, it virtually like I visualize this multi-headed monster, proper? Or enjoying whack-a-Mole the place you’re simply attempting to hit all of the various things and also you, how are you aware you’re doing it proper? After which if you’re a sort An individual, you’re like attempting to verify all of the containers and never getting all of the containers checked.

So, however concurrently 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 believe I wish to put stress in virtually like completely different buckets. ’trigger we’ve received like emotional psychological stressors, then we’ve received bodily stressors after which now we have like environmental stressors.

’trigger I agree. I imply, I believe the subject of stress alone, it’s like individuals are like, scale back your stress. And it’s like, yeah, I, duh. Proper. Like, I get it, however how do I try this as I’m attempting to love perform in society? So, , it’s actually like what’s inflicting probably 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 now we have some overlap as like enterprise house owners probably. However , everybody’s in their very own expertise. For some individuals it is likely to be monetary stress. For some individuals it is likely to be their well being. For some individuals it is likely to be their relationship isn’t serving them anymore.

Proper? So it’s like. In the event 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, , type sorting that out somewhat bit. Um, for a few of us, it’s like we’re on our cellphone an excessive amount of, , so it’s like, can now we have higher boundaries with our cellphone?

That’s an excellent easy begin. Um, however for lots of ladies, I’d say that we see like they’re undereating they usually’re over exercising. And that will type of fall into the like, um, bodily stressor bucket, proper? In order that’s probably not like I’m careworn at work or, uh, I misplaced a beloved one or something. That psychological and emotional stressor, it’s extra of a bodily one.

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

Such as you’re consuming meals with magnesium, your blood sugar is regulated. Like this stuff are gonna show you how to tolerate these stressors a bit higher. So. If somebody is listening to this they usually’re like, okay, actually the place do I begin subsequent? , my first advice can be, discover ways to steadiness 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 1st step. Yeah. That might be a giant the 1st 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 to be able to elevate your blood sugar ranges.

Cortisol is that, that stress hormone that so many people are aware of. So that you might be doing the meditation or the, , mindfulness observe 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 sufficient protein at every meal and a fiber at every meal?

Not going like, , six hours between meals or not skipping breakfast and consuming for the primary time at 1:00 PM and that type 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 type of exacerbating these cortisol ranges all day lengthy.

Okay, so the 1st 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 general? Only for, for like approaching intestine well being and, and I. Getting it fastened. 

Hannah Alyward: Yeah. Yeah. In order that’s an awesome place to start out. Um, then I’d say what we are able to additionally do is like be taught to optimize digestion.

So I believe there’s numerous speak within the useful 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 massive gut and all of the micro organism which might be in there once they’re speaking about that.

Now we have to be sure you’re really digesting your meals properly earlier than the meals even will get there, proper? So underneath stress, we gained’t digest our meals as properly. Um, so how can we assist to optimize digestion somewhat bit too? ’trigger that’s gonna actually assist to attenuate bloating, decrease 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, , 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 once 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 once we widen the lens, we are able to see why so many find yourself with intestine points. I imply, we’re like, , shoveling no matter we are able to into our mouths in between conferences, proper? And so many people are doing that. I’m not proof against that. I, and I’m a really trustworthy with my purchasers.

I’m like, hear, I’m on this with all of you guys. I don’t wrestle like I did earlier than, however , life occurs to all of us. Um. So Sure. And being current together 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 possibly can consider once you ever walked into like a yummy Italian restaurant and also you stroll in, you want odor the garlic and you’ll 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: Properly, it’s, I imply, it’s fascinating when you consider it as a result of it’s not identical to listening to you discuss this.

It’s not simply our tradition of consuming commonplace American food regimen, which is in and of itself not nice due to all of the crap that’s that’s in our food regimen. However then if you consider how far eliminated most of us are from getting ready meals and, and making it ourselves and cooking and taking time to prepare 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 properly. It’s, that’s actually fascinating. Which I’ve by no means, I’ve by no means really heard anyone say, take deep breaths earlier than you eat earlier than, like, and that may help in your digestion. I imply, it’s so easy. Like, if you consider it, like that’s a really, there’s numerous te issues that individuals inform, like, recommendation we get on this podcast the place I’m like, yeah, I’m by no means gonna try this.

However that’s one thing that it’s really fairly simple 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 best way that we reside our lives is, is contributing in a approach that’s not even essentially meals associated.

It’s identical to the busyness of life. Fascinating. 

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

Um, however the dialog can undoubtedly go deeper. I imply, I can actually, actually go off on this and even once we consider, , most of us identical to sit inside all day, , and we weren’t actually ever meant to try this both. A, we had been by no means meant to be sitting all day. Um, b we had been by no means meant to love be inundated with synthetic mild, actually all day lengthy, , so one other.

Factor that you are able to do that’s free, that’s gonna take 10 minutes, that you could actually begin, like at present or tomorrow, is getting some solar publicity. And also you don’t should be baking within the solar. However like very first thing, once 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.

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

Which is able to then assist with, , us winding down at evening too. However , we are able to’t actually count on the physique to really feel nice once 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 dashing in between all the pieces. 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 mild rays that’s additionally gonna show you how to 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 fascinating. So I don’t know in case you even know the reply to this query.

It’s type, it’s type of unrelated, however I’ve, I’ve been interested in this, ’trigger I’ve heard this concerning the circadian rhythm and going outdoors and the way vital that’s. Particularly very first thing within the morning. And I do, like, I’m going for a stroll normally with my canines as quickly because the solar comes up at seven. However I rise 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 foul factor. If that’s like what works for you, then that’s what works for you.

? I believe as if you will get outdoors as quickly because the solar does come up, that’s gonna be useful. Um, do you’re feeling properly rested once you’re waking up that early? 

Ruth Soukup: Yeah, I imply, I’ve at all times been an early morning individual. Like I don’t even set my alarm. I simply get up each each day. In order that half isn’t, that’s probably not the difficulty, however, um, however I’ve been interested in that.

’trigger I don’t even know the way I’d sleep in, proper? Like, it’s so ingrained in me to rise up like, so, so pure. I imply, perhaps finally 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 rise up early, you gotta rise up early, you gotta rise up early.

And that was by no means laborious for me. However now I’m wondering like, is it really, is that really a wholesome behavior to be getting up so early earlier than the solar spending time, , three hours in entrance of the pc earlier than I even have like pure mild? So I used to be simply curious if I, it’s like I mentioned, it’s completely off subject.

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

Hannah Alyward: Yeah, it’s query. , I’m attempting to suppose if I do know, like, the precise information to love, assist what you’re asking me. No, I imply, I, I don’t suppose that instantly getting display time, very first thing within the morning is right.

Um, my greater query can be like, how do you’re feeling? , like how, how are your hormones? How’s your vitality? How’s your digestion? If all of these issues are feeling fairly positive, then. I believe we in all probability have our reply. ’trigger that’s the opposite factor. I imply, there might be information to again, like truthfully something.

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

Ruth Soukup: good. So 

Hannah Alyward: yeah, there you go. I’m unsure, however I do spend numerous 

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

So I’m in all probability not the, I’m in all probability not the common individual, so perhaps all the opposite good things that I’m doing is like counteracting this one factor that I’m doing. That’s. Actually unhealthy for me. I don’t know. Perhaps I would like to check it. Discover out. 

Hannah Alyward: Yeah, you could possibly at all times check your cortisol ranges and see what they’re once you get up after which, , an hour and a half after, like we may check your cortisol awakening response and primarily see like what your.

What your ranges appear to be very first thing within the morning. However then once 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 type of like peak within the morning after which slowly go, , 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 apprehensive. Huh. Fascinating. I don’t suppose 

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

That might be, that will be fascinating. Yeah. To seek out 

Hannah Alyward: out 

Ruth Soukup: as a result of Yeah. 

Hannah Alyward: I’ve at all times been scared to check my cortisol. No, I get it. I, I hear that my, one of many ladies 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, , I don’t, I don’t know if I wanna know that. After all, , ideally I do, however I’m resisting it somewhat 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 believe I’m good. 

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

Take deep breaths, prepare dinner your meals, do no matter you possibly can to stabilize your parasympathetic sys system. Is that what you mentioned? 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 great point that we are able to do is like get in some every day motion.

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

I wish to say motion versus train as a result of generally I believe once 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 every week or no matter. It actually doesn’t must be like that. I simply need you transferring, I would like you want getting up out of your desk.

I would like you going for a stroll or dancing in your kitchen. I don’t actually care what it appears like. Simply transfer your physique, um, each day. I imply, it’s been proven to love enhance ranges of fine intestine micro organism. It helps intestine motility, may help get the bowels transferring. In order that’s one other like actually, um, fantastic factor that you could begin, , 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 believe I’ve, I’ve had this dialog earlier than and in reality my sister-in-law simply this weekend, she texted in our little sister’s group chat and he or she’s like, I simply. I really feel like I’m not doing sufficient proper now.

And I’m like, and he or she 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 entire like thought of train is that it needs to be depressing or it doesn’t rely, proper?

If we’re not like mainly dying by the point we’re carried out, you then didn’t get exercise in. And I believe 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 okay, 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 just isn’t like. I believe that has helped. However is there a perfect, like if you will get previous this concept that it needs to be exercised and hardcore for it to rely? Is there nonetheless a perfect 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 perfect quantity be? Or is that even a factor? 

Hannah Alyward: Yeah, it’s query and I do suppose it might probably fluctuate somewhat bit, like all through. The completely different phases of life.

Ideally I want to see individuals strolling like 20 to half-hour every day. Um, however you can even break that up. , you could possibly 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, ? Um, after which, , 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 have to do it like seven occasions every week to get outcomes. You are able to do it like two to 4. 4 can be like, , you actually received your observe going. I. Instances every week for like half-hour.

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

It makes me emotional when you consider it. I’m like, each girl must be power coaching, , only a couple occasions every week, um, to construct that muscle. And it can also actually assist with insulin sensitivity. So, , that additionally we, numerous ladies wrestle with that, proper? Insulin sensitivity, which may then, if now we have 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, once we begin to construct this pressure. Power and construct muscle. This muscle virtually acts as. Like a sponge for our blood sugar. So you possibly can tolerate extra carbohydrates, you possibly can tolerate, , you shouldn’t really feel like once you go eat out on a Saturday evening and also you’re like celebrating with your pals that you then eat a meal that perhaps isn’t like, , ideally suited on your life-style, however you then placed on weight from that instantly.

Such as you shouldn’t really feel that approach. Proper. We should always have extra metabolic flexibility than that. Mm-hmm. You need to be capable of have like a donut on a Saturday morning each now and again and never stress it. Yeah. Proper. So, however once you, once you really feel like, like if ladies 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 awesome factor might be constructing that muscle by way of power coaching to assist with that insulin sensitivity, after which your physique can actually identical to tolerate these items higher. So it’s fairly superb for like full, full physique profit.

So ideally, I imply like once we’re. Working with purchasers, I’m like, ideally we might have everybody strolling for somewhat bit, proper? Not too too lengthy. Doesn’t should 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 every week.

In the event you’re within the center, begin with thrice every week, ? And it’s received ebb and stream with how your life goes in that second in time too. However that will be like ideally suited. I like it. So another steps that we missed with the right way to heal the intestine? These are, I’d say like these are nice locations for individuals to start out.

Um, after which for anybody who’s. Eager to take it the following layer. Such as you’re like, wait, I’ve carried out, 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 useful testing is, identical to, it’s a complete sport changer.

Um, so we run useful stool testing with our purchasers 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 sooner with that. So that will 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, but it surely additionally scares the crap outta me. Like actually, or perhaps not actually as a result of I haven’t carried out 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 in all probability, but it surely does freak me out. So how do you, how do you check this? 

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

So we use, um, primarily we ship testing kits to our consumer’s house. So that you simply carry out it at house and it’s very, it’s very like, easy. I say it’s easy, but it surely’s not probably the most glamorous. So sure, you’re primarily like, , 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 really obtained the pattern. The lab will get the pattern, proper? Persons 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 like this check. I’ve. All my associates have carried out this check. My relations, it’s, I believe it’s so vital for like preventative care and all the pieces ever. So I’m like, everybody I do know and love, I’m like, it is advisable 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 he or she was identical to, Hannah.

That was lots. And she or he was like, it is advisable 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 in 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 believe it will be so fascinating and engaging to search out out precisely what’s happening.

Like I believe my intestine is fairly wholesome at this level, but it surely’d be good. It’d be good to know for certain. So. Yeah. And it, and you’ll, and so you are able to do that. So inform us somewhat 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 associates 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 purchasers. I’ve received a gaggle program that’s known as Therapeutic Guts and Shaking Butts. We attempt to hold it enjoyable and, um, we even have one-on-one packages and in every and in. Each packages, we at all times run useful stool testing as a result of that’s going to tell like your total plan.

So it’s not like a generic, everybody’s gonna do that. We personalize numerous stuff for you. Um, so, after which in these, , completely different packages, I don’t have to get into like specifics, however primarily you p you pair with a practitioner they usually’re gonna have a look at your lab outcomes and construct out protocols from there that embody issues like vitamin, focused supplementation, life-style changes, issues just like the deep breaths and that type of stuff, and the circadian rhythm work.

So we pull all of this in. So despite the fact that 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, despite the fact that, , western drugs likes to place all of them in several buckets. So, so yeah, we, , we assist lots of of purchasers in these packages yearly.

So in case you wished to get testing and work with an expert 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 received a free, like root trigger quiz too. That may be a pleasant place to start out for anybody that’s like interested by taking the following step.

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

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

Ruth Soukup: Oh, good. Properly, we’ll ensure 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 approach, 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 discuss all of this for for much longer, however we’re out of time. So thanks a lot for being right here at present. Any remaining, remaining ideas? 

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

However I believe that ladies particularly as properly simply normalize feeling like, eh, okay. We’re simply used to type of pushing by way of and feeling okay, and simply know that you just, you possibly can really feel higher than that and also you, and you need to, and also you’re, you’re price taking that point and investing in your self, whether or not it’s like financially, but additionally identical to your time and vitality and all of that.

And don’t normalize, identical to pushing by way of the day. Um, you possibly can really feel lots 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 can find the hyperlink to Hannah’s web site in addition to all the different sources that we talked about within the present notes.

So be sure you verify that out. And if anybody else who is likely to be on this episode, anybody who’s coping with intestine points or bloating or digestive points or constipation. Please be sure you ship it their approach. Then be sure you 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.