Why You’re Not Pooping The Means 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. Dwell 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 largest indicators of metabolic well being, and never pooping nicely is a big pink flag for any variety of intestine and well being points. And so right now, we’re going to speak about it with none aside from the poop queen herself: Liz Roman.

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

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

Hey there, and welcome again to the Really feel Higher Dwell Free podcast. For these of you who don’t know me, my identify is Ruth Soukup, and I’m the founding father of Thinlicious and the creator of the Skinny Tailored System, in addition to the New York Occasions bestselling creator of seven books. And right now 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 practical dietary practitioner and restorative wellness practitioner specializing in intestine well being and holistic therapeutic. She’s additionally the founding father of Match Mother, a high tier practical diet observe the place she is devoted to uncovering and addressing the basis causes of digestive issues.

hormonal imbalances, autoimmune challenges, and metabolic well being points. And right now she is sharing with us what each single lady must learn about our poop, together with why we don’t all the time poop the best way we must always and the way we are able to begin pooping an entire lot higher. That is most likely a kind of episodes the place you’re going to wish to take notes.

So with out additional ado, I’m so excited to have the ability to introduce you to right now’s interview visitor, Liz Roman. Liz, thanks a lot for being right here right now. 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 in 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 somewhat little bit of background. Inform us who you’re, what you do and the way you bought to be doing what you are actually. 

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

I went to docs for about eight years and all my signs fell on deaf ears. I used to be over 200 kilos, couldn’t drop some weight, had pores and skin spots, hormonal zits, horrible PMS. And constipation. they usually 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 resulting from, , lack of fiber in Miralox. and by the best way, nobody must be consuming Miralox. We will speak about that later, however, , I discovered practical medication shortly after faculty, 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 reason behind what was happening.

And that’s why I do what I do now, serving to girls identical to you, proper. everywhere in the world, remodel, and reclaim their well being. as a result of, , once we go and we speak to so many docs and there are some wonderful ones on the market, and we don’t discover. You understand, options, usually it turns into medicines and it’s this remedy.

It’s that remedy takes Olaf, take contraception, no matter it could be to attempt to simply get that individual out of the workplace and get them somewhat little bit of symptom reduction. My purpose is to actually assist folks get to the basis trigger, in order that they will perceive their physique and tune in, but additionally repair it for the lengthy haul.

Ruth Soukup: Sure, preach. I like it. I wager is what we speak about on a regular basis right here. After which like system that we’ve that goes straight to remedy 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 girls’s well being and, and particularly, are you able to communicate somewhat bit extra to that really is like what, what are the statistics on Yeah. Constipation and, and this sort of concern. 

Liz Roman: Yeah. So we’ve to remember as we speak 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, , speaking with their major care, no matter it could be reported. constipation, let’s put it that means, proper? So 6. 9 billion is the price of, , oblique medical prices basically. And that may embody every thing from, , the laxatives that they’re taking, perhaps prescriptions, , whether or not that’s Motegrity or Linzess, it could possibly be the colonoscopy remedies, issues like that, that they’ve type of bucketed, , underneath this.

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

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

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

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

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

Sufficient to speak with our youngsters about it, to coach, as a result of I believe so many individuals don’t understand this is a matter just because it’s, it’s not talked about sufficient. 

Ruth Soukup: Yeah. Yeah. I wish to say it’s the mark of an excellent friendship when you possibly can really speak about poop with your folks. So humorous. So are you able to assist us unpack type of what.

This like persistent constipation actually means and find out how to like, if anyone 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 speak about it. No, no person talks about it. Like, how do you, how are you aware? Like, what are the, what are the indicators? 

Liz Roman: Yeah, completely.

So once we take a look at the definition of constipation from a practical medication perspective, I need you absolutely eliminating on daily basis. One to 3 occasions a day ache free is de facto very best and we are able to speak in regards to the ache free half When you concentrate on the standard mannequin, they are saying, , if you happen to’re pooping thrice per week, that’s fairly good.

You’re you’re tremendous Properly, and I might say from a feminine standpoint if you’re a menstruating feminine There are going to be some days certain that , perhaps you don’t go to the lavatory You’re main into your interval your progesterone is de facto 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 absolutely eradicate. And the primary motive we wish to absolutely 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 once we’re not absolutely eliminating, like not solely do we’ve a few of these uncomfortable and sensations, , 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 might be set for elimination, together with the hormones. Massive one right here is estrogen, which we are able to all the time speak about extra, however that, that goes again in line to get reprocessed by the liver.

Properly, now you’ve bought that on high of all the different issues your liver is attempting to course of out of your everyday life, whether or not that’s, , once more, meals, it’s chemical substances and your surroundings, belongings you’re inhaling, you’re placing in your pores and skin, no matter that appears like. We all know that we’re uncovered to over 700, 000 chemical substances like.

Your liver’s bought an enormous job to do. The very last thing that it wants is extra work to do since you’re not absolutely eliminating. In order that’s an enormous factor. However once we take into consideration, , everyday, what does this appear to be? For those who take a look at a Bristol stool chart, I all the time say quantity 4 is what we’re going for. Okay.

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

That’s an enormous signal of a variety 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, , onerous. So we wish to get proper there within the center, three to 4, if you happen to’re taking a look at a Bristol stool chart, and I believe for a lot of girls, after they begin to consider it, they may go, Oh, it’s type of onerous to go to the lavatory or like, yeah, I’ve these type of publicly like rocky, bowel actions.

And so if that’s you, , these are issues that you simply additionally wish to be careful for. After which the largest factor is that you simply really feel happy. And I do know that may really feel and sound actually unusual to speak about once we’re pondering 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 an excellent poop. Happy with that poop. It’s an excellent signal of an excellent husband when you possibly can speak about poop too. 

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

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

Ruth Soukup: Sure. So what, like, like, to start with that you simply talked about this chart. So how do you with the Bristol chart? Was that the 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 might have one which we are able to hyperlink to in our? Yeah, I can present notes. 

Liz Roman: however yeah, there’s a variety of them on the market. Primarily, , whenever you’re taking a look at it, you’re going to have type of a, a spread of very onerous, rocky, pebbly, it virtually seems like, let’s say like, chocolate lined almonds.

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

So it’s like cracks. In there. Whereas 4 is simply kinda like a lovely 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 folks like, if it seems like an s that’s a reasonably good one too. so yeah, simply you possibly can, I can ship you a, a picture you can hyperlink out or you possibly can, , 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 de facto what you’re. You’re going for, and it shouldn’t float, shouldn’t float. No, if we’ve 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 observe, I speak loads about liver gallbladder well being as a result of sure, intestine well being is extraordinarily essential.

And there are a lot of issues that may contribute to constipation by way of infections, irritation within the GI tract or insufficiencies of. Abdomen acid, pancreatic enzymes, but additionally bile. So, bile is a gastric juice that’s secreted by your liver. And it’s saved and concentrated in your gallbladder. For those who nonetheless have a gallbladder, a variety of girls have their gallbladders eliminated.

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

And plenty of occasions in my observe, I deal loads with persistent intestine well being circumstances. Yeah, there are issues happening within the intestine that we have to tackle, however we even have to actually closely deal with the liver and gallbladder well being. If we miss that piece. We wrestle to completely heal. I see this loads with individuals who have reoccurring SIBO, small intestinal bacterial overgrowth, or simply actually can’t appear to, , transfer absolutely by means of their therapeutic protocols.

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

Ruth Soukup: Fascinating. Fascinating. And so the largest signal of that’s that your poop is floating, even if you happen to’re consuming a excessive fats weight-reduction plan. 

Liz Roman: Yeah. So, I imply, if you happen to’re consuming a excessive fats weight-reduction plan, I might be saying to the one that’s doing that, like take into consideration methods you can stimulate extra bile or help instantly with issues like ox bile.

You may do taurine. I 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 once we take into consideration absorbing all these vitamins that we would like from good, wholesome, let’s say grass fed steak or avocado, nut butters, issues like that, we wish to 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 consumer going by means of like a section of keto or actual excessive fats weight-reduction plan, we’re all the time supporting with somewhat little bit of ox bile. It’s best to nonetheless have. Quantity 4. I do know some folks will type of undergo a time frame the place in fact you’re going to regulate to this since you’ve, , gone, to type of flip the change right here from perhaps a low fats or average fats to actually excessive fats, however that is the place you wish to assist the system then sustain with what it wants to interrupt these issues down so that you’re not having some folks will get like extra pressing, journeys to the lavatory as a result of generally you may get like a bile dump to the small gut.

It floods it. Primarily, after which pulls a variety of water in and you then bought to go urgently. So I all the time say, , 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 speak loads about wholesome fats right here on this podcast and getting extra wholesome information. It’s so essential for hormonal regulation and most ladies, , we’ve been so ingrained with this, like low fats is wholesome and so flipping the change, nevertheless it’s actually fascinating to listen to you say that just like the, in case your physique’s not digesting the fats and with the liver, that it may be onerous in your liver.

And, and sure, we’ve, I’ve plenty of girls in our program who’ve had their gallbladder eliminated. It’s very. Very, quite common, sadly. So it’s so fascinating. So let’s speak somewhat bit extra about that. Just like the position that weight-reduction plan performs in constipation and meals that girls must be cautious about simply type of as a basic 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 a variety of estrogen dominance, proper? A few of this occurs naturally after the age of 35 with the progesterone declining.

That’s one factor I wish to speak to God about once I get, 

Ruth Soukup: get 

Liz Roman: up there. I’m taking progesterone proper now. Postpartum it’s. It’s to me, my favourite hormone, in some ways, however if you’re anyone who’s struggling loads with, , estrogen imbalance, otherwise you’re working in your hormones, we gotta just remember to’re eliminating.

For those who’re not once more, all that stuff’s going again to the liver, particularly estrogen. After which we usually see that we wrestle to stability our hormones. So bio is de facto essential for that as nicely. Okay. By way of weight-reduction plan. So I believe that I’d differ from different practical practitioners, as a result of I’m not going to sit down right here and let you know to chop every thing out of your weight-reduction plan and do an elimination weight-reduction plan.

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 weight-reduction plan practice of low fats and every thing. You understand, zero 

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

Fascinated by that even now, like what are we pondering? Yeah. These potato chips that make you might have like explosive diarrhea. 

Liz Roman: I principally 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, , within the physique as nicely, blood sugar regulation and whatnot. However what I inform folks before everything is get on an entire meals weight-reduction plan. Proper. We actually wish to, once we take into consideration the standard of our meals, I wish to deal with high quality greater than I wish to deal with what I must eradicate.

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

Possibly some folks can tolerate extra, some folks have to actually go gradual and work their means up relying upon what’s happening with their intestine microbiome, what their weight-reduction plan’s been like up to now. However I might say focus extra on the standard of the meals. So as an alternative of simply going, for instance, I’m going to simply lower out dairy.

Proper. Properly, let’s deal with perhaps an excellent high quality, natural, a two dairy supply and see if you happen to can tolerate that. let’s deal with a variety of vegatables and fruits, a variety of variety in our diets, earlier than we simply go lower every 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, , Rocks at a glass home right here.

I’m 5 weeks postpartum. I’m within the comfort mode at this time limit, however we’ve gotten up to now out on the comfort aspect of issues that we don’t devour sufficient one ingredient entire meals. 

Ruth Soukup: Sure. 

Liz Roman: And that’s what we want. 

Ruth Soukup: Sure. And I one hundred pc 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 speak loads about excessive protein, , excessive fats and, or getting loads of wholesome fats greater than girls.

Most ladies are used to, particularly in our. Age demographic rising up within the eighties and nineties with that, all of the low fats crease, it’s onerous 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 way in which 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 if you’re 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 a variety of consideration to not too long ago as a result of my sister has type of gone down this street is the carnivore.

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

Liz Roman: Yeah, it’s short-term. It’s a weight-reduction plan for me, identical to FODMAP. Truthfully, I deal loads, like I mentioned, with a variety of persistent intestine well being circumstances, 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’ve exhausted a variety of different choices, you’ve eliminated 5 maps, you take away dairy, you’ve eliminated gluten.

Possibly we’ve even carried out, an MRT. It’s a mediator launch take a look at to have a look at how your immune system is responding to completely different meals and chemical substances. And also you’re simply nonetheless struggling as a result of the advantage of the carnivore weight-reduction plan is that basically it does take away like. All fibers and something that may type of be an irritant, to the intestine lectins and a wide range of like plant primarily based compounds that may, relying upon the state of the intestine, be dangerous or irritating.

So it may be helpful briefly whereas we heal as a result of it simply removes a variety 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 purchasers who’re doing carnivore pull in some berries, some oranges, some, , type of simpler to digest issues to assist with, fiber as a result of I do consider fiber is de facto essential or I’ll have them do, I like customary 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, , hormones, particularly extra estrogen and to type of mop issues up and assist clear issues up and help them out of the physique.

So once more, yeah. Quickly, I believe it could possibly be a fantastic weight-reduction plan, however I do suppose we’ve to be conscious of fiber a minimum of after a number of weeks, proper? Possibly you give your self two to 4 weeks actual strict. I don’t recall who it’s off the highest of my head, however I might ship you a observe up. She’s bought a fantastic web site that helps you type 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 weight-reduction plan resembling You understand, the low FODMAP, the precise carbohydrate weight-reduction plan, the keto weight-reduction plan, the carnivore weight-reduction plan must be the best way that we stay. I believe that we must always periodize our weight-reduction plan. We wish a various weight-reduction plan for a various microbiome.

And once I say periodize your weight-reduction plan, I believe it’s completely tremendous to undergo seasons the place I’m extra carnivore, I’m extra keto, I’m extra Mediterranean primarily based, I’m excessive carb primarily based, proper? Relying upon the individual and what they’re going by means of. , we’ve a variety of girls that after they do the practical 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 this stuff. 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 extra carbohydrates and, , we nonetheless have protein and fats and fibers and all these issues, however you’re in that for a season and you then perhaps cycle again.

down into extra of a Mediterranean primarily based, after which perhaps right into a keto carnivore fasting, , we use that in our program as nicely. So I simply suppose that individuals get so purchased into like, that is the one means as a result of there are folks on the market who love carnivore and. That’s the one method to eat. And that’s going to be the best way they eat for the remainder of their life.

And if that works for them they usually’re wholesome metabolically and their, , blood work seems good or the hormones look good they usually really feel good. Nice. I don’t consider that for the typical individual, they’re going to stay to one thing that restrictive for the remainder of their life. And so we’ve to consider sustainability and acknowledge too, that meals is.

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

Ruth Soukup: I 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 a variety of. Points. It could be a great way to rule out a variety of points, however I don’t, I don’t see that personally.

Like I like meals an excessive amount of to have the ability to, and I like me, however I might not have the ability to simply do this. I like greens and I like fruit and I like all these different issues too. So yeah, it’s, that’s, that’s actually fascinating to listen to. And I like that. And I believe the entire, like. Understanding the completely 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 principally maintaining your intestine wholesome and maintaining your poop flowing. 

Liz Roman: Yeah, so we all know that water is probably the most very important nutrient to the physique, proper? Like, we’ll die with out it. and but many individuals stroll round consuming little or no water. I believe that whenever you, , take a look at simply intestine well being generally, type of going again to bile, what I discussed earlier than, bile is made up of 95 % 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 whenever you ingest meals, it’s there to, principally detoxify issues that you’re consuming. So let’s say you’re like me, you want some sushi.

, we all know that sushi, particularly like undercooked meat, perhaps steak, medium uncommon, we’re going to be somewhat bit extra in danger. to micro organism or parasites or issues like that in these varieties of meals. That is additionally why you might have your wasabi and ginger. each of these issues could 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.

nevertheless it’s additionally actually essential to assist break down meals in order that it could actually transfer by means of the digestive tract after which the small gut, you possibly can soak up it. we want bile although. To even be, , strong. So abdomen acid talks to the pancreas, it talks to the liver gallbladder, and it’s principally a signaling, , messenger as nicely to offer you what you want.

And so if you’re not hydrated, you’re not going to have good abdomen acid ranges. You’re not going to have nice bio circulate. You’re most likely going to be extra peanut butter, like sludgy bile than. Fluid and type 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 will the lavatory and also you’re straining and also you’re seeing type of these instruments which might be dried and cracked. We have to ensure that we’ve correct mineral stability. We have to help our adrenals, these help, , our power, our temper, hormones generally, your pores and skin, proper? Are you anyone that offers with a variety of dry pores and skin?

It’s an enormous signal of dehydration, proper? There’s all these little ways in which your physique’s going to let you know, Hey, I’m dehydrated. we all know that if we take a look at the analysis, simply rising water. It could actually enable you to drop some weight, proper? It could actually enable you to, , wish to transfer extra and, , transfer issues by means of the physique at a quicker tempo.

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

Ruth Soukup: So is there a means, like, to know precisely how a lot, how a lot water you need to be consuming?

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 type of the typical suggestion, after which what I actually goal to have my purchasers do. So before everything, everyone knows the clever tales.

Eight by eight, proper? 64 ounces of water. I don’t suppose that’s essentially sufficient. Positive. For those who’re 120 kilos, perhaps, and also you’re not figuring out or issues like that, however it’s a must to take note of, , like sweating and train ways in which we’d, , lose extra water. So first I might say half of your physique weight in ounces is type of an excellent benchmark.

If you’re anyone who trains, energy trains, you go to the sauna often 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, , that I’m consuming. So for me, before everything, 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 need within the morning? I need espresso However first I begin my day with both lemon water and a pinch of sea salt to stimulate Digestion type of assist cleanse issues out help the liver stimulate bile all this stuff Or I’ve been on a beet juice with lemon and pinch of sea salt kick not too long ago after which I’ve my espresso As a result of like lots of people get up, particularly girls.

I don’t know if it’s 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, , hydration, and that could possibly be tea tea could be hydrating as nicely.

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

Properly, you’re not getting cellularly hydrated. So I like buoy drops. They’re mineral drops you can simply put a squeeze into. very, very clear B U O Y is the model there. phenomenal. you should utilize an excellent high quality Celtic, , sea salt. You may 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, , that’s an excellent 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, , fatigue, that’s actually essential, as nicely. So that may type of be an indication of dehydration, however I believe pores and skin can also be an enormous one, proper?

Like you probably have a variety 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 time to undergo your. Your steps actually shortly on find out how to fight persistent constipation.

Trigger I believe, I really feel like there’s so many ladies who’re listening to this going. I’ve by no means informed anyone this. I gained’t even speak about it with my husband, however I’m like taking notes proper now for each single factor to do. So lay it on us. Give us the, give us the six steps. 

Liz Roman: So before everything, I need you to consider the way you begin your day.

I all the time say the way you begin your day goes to be the way you win your day. So there’s two issues right here. Primary, within the morning time, give your self time colon cleaning time is between 5 and 7am. For those who get up and also you’re dashing in opposition to the clock, your hair is on fireplace. You’re. Yelling at your children, you’re attempting to hurry out the door, proper?

Your physique is almost certainly not going to provide the sign like gently, Hey, we have to go to the 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 very best. 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 type of like my morning, routine that I might say is de facto essential. And this falls underneath the bucket of stress. so once we take into consideration stress, I believe a variety of us would say we’re much less harassed than we really are or that our, , physique feels that we’re. And once more, I’m solely talking for myself right here.

And plenty of of my purchasers that I work with, I don’t know what, , 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 comprehend like, Oh wow, issues are actually off and I’m not okay. You understand, and I believe a part of that is going off subject right here for a second, however a part of what you talked about earlier than, we don’t speak with our husband about this. We don’t perhaps speak with our girlfriends about it.

It type of does appear taboo or embarrassing to confess. I believe that our life isn’t as nice as social media portrays it to be by way of just like the spotlight reel, proper? Like all of us have these struggles and we all know if you happen to’ve, , seen these memes, take heed to your physique when it talks earlier than it screams, I might actually encourage whoever’s listening right now to decelerate and simply type of take into consideration how do I actually really feel?

When was the final time that I pooped? How is my sleep? How is my power? How is my temper? Like, what are the issues that I perhaps must appropriate in order that I can really feel higher? As a result of once we really feel higher about ourselves, we present up higher for everyone else in our life. in order that I’m simply going to return and circle again right here to, , managing your stress and beginning your time off with, , 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 anxiousness pushed mess. Like coronary heart palpitations really feel like I can’t sustain and I’m not going to get every thing carried out. In order that I believe is de facto essential. In order that could possibly be a few suggestions there. however primary, quantity two is consuming hygiene.

So this additionally falls inside this bucket of stress. Are you consuming in a rush, proper? Consuming in a automotive, consuming distracted at your laptop. I’m an entrepreneur. I’ve an enormous podcast. I’ve a number of practitioners on my staff. We’re, , doing all these completely different initiatives. Typically it could actually really feel inconceivable 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 large breaths. When you find yourself sitting down along with your meals, really take a look at your meals. Like be grateful for this meals, chew your meals. Many individuals don’t chew their meals nicely sufficient. I’m going to boost my hand and say I’m responsible of this as nicely As a result of it’s onerous.

This stuff are simple. They’re loads simpler mentioned than carried out, proper? It’s onerous, proper? So consuming hygiene is essential We now have our morning routine. I might name that like pooping hygiene once more. So that you’re giving your self a while, Get a squatty potty, that could possibly be good too. Hydration, we type of touched on that.

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

If you wish to do the peel on it, it offers you somewhat 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, a wide range 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 features within the physique. And sadly with our agriculture and farming practices, , and the quantity that’s in our meals right now 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 vital absorbable types of magnesium and a few vitamin C. So we bought some adrenal love, some immune system, love antioxidants right here, nevertheless it additionally tastes actually good.

I like that product over calm. I used to help calm loads as a result of that does, it really works shortly. You will get it wherever. 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 folks. If you should apply it to the go nice that may assist, , alleviate a constipation, however I might do one thing, , that’s tastier and simply day by 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, , our cells, be enough in magnesium as nicely. So that may be one other suggestion.

After which quantity six, and that is type of, , over arches, every thing is preserve a chart and course appropriate. So once more, as females. We’d have occasions in, , our cycle the place, whether or not it’s mid cycle, whenever you’re ovulating or proper earlier than your interval, you’re getting a surge in hormones, progesterone is peaking and also you want somewhat bit of additional help, otherwise you want extra fiber, you want extra water, , you should modify, your weight-reduction plan accordingly, you are able to do that, but additionally course appropriate.

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

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

We don’t have time to the touch on right now, however you should course appropriate. And I discussed earlier on my story right now, somebody was saying that they’re now illiberal to all completely different sorts of meals, greens, beans, dairy, all of the issues it is going to worsen. So I all the time inform folks, , after 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 grow to be and the extra effort it’s going to take. And that possible ends in extra of an funding, proper, since you’re going to spend extra time and extra money attempting to appropriate issues as a result of we didn’t pay attention early on. 

Ruth Soukup: Proper. Such good recommendation. Wow. So many issues.

And I really feel like we might preserve speaking about poop endlessly. However, if folks 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’ll hyperlink to all of them in our present notes. 

Liz Roman: Sure, completely. So I’m on Instagram on the Poop Queen.

That’s my most energetic platform. I’m on different platforms, as nicely. We do have a High 1% podcast, a well being revival present. So we’ve over 750 episodes now of all issues girls’s well being, practical well being, hormones, coaching, mother, life, entrepreneurship, all of that. I do have the Free Constipation Treatment Information, as I discussed.

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

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

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

Ruth Soukup: For certain. For certain. And I like it. And also you simply had a child. And I simply had a child, sure. He’ll be 5 weeks previous, so.

Oh, that makes my, that makes my ovaries harm. Even now. I don’t need one other child, however I wish to have a child. What number of kids do you might have? I’ve two. Two youngsters. Two ladies. So, yeah, and all people, once we had little ladies, all people mentioned, 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 woman 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 mentioned, we’re going to be in for fairly a trip when he’s, I don’t know what’s, , I do know ladies have their issues, boys have their issues, however, I believe all of them do, nevertheless it’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 data. And like I mentioned, we’ll share all the hyperlinks, then every 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 Treatment Information: https://fitmomlife.com/liz
Discover her at her web site: https://fitmomlife.com/
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Or on her Podcast: https://podcasts.apple.com/us/podcast/the-health-revival-show/id1492747637