That is the transcript of an interview hosted on Ruth’s Really feel Higher. Reside Free. podcast.
Ruth Soukup: Let’s be sincere, it’s not that simple to speak about poop. And but, pooping is a reasonably large deal. It’s one of many greatest indicators of metabolic well being, and never pooping properly is a big pink flag for any variety of intestine and well being points. And so at this time, we’re going to speak about it with none apart from the poop queen herself: Liz Roman.
Welcome to the texture higher, stay free podcast dropped at you by Thinlicious. I’m your host, Ruth Soukup, and right here we’ll speak about every little thing from the science of weight reduction to sensible ideas for making your well being a precedence within the midst of a busy life. It’s slightly bit nerdy, slightly bit humorous, and slightly bit revolutionary.
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Hey there, and welcome again to the Really feel Higher Reside Free podcast. For these of you who don’t know me, my title is Ruth Soukup, and I’m the founding father of Thinlicious and the creator of the Skinny Tailored System, in addition to the New York Instances bestselling creator of seven books. And at this time we’re chatting with Liz Roman, who famously, or perhaps infamously, is named The Poop Queen.
Liz is the host of the Well being Revival podcast, in addition to a licensed purposeful dietary practitioner and restorative wellness practitioner specializing in intestine well being and holistic therapeutic. She’s additionally the founding father of Match Mother, a high tier purposeful diet apply the place she is devoted to uncovering and addressing the basis causes of digestive problems.
hormonal imbalances, autoimmune challenges, and metabolic well being points. And at this time she is sharing with us what each single girl must learn about our poop, together with why we don’t all the time poop the way in which we should always and the way we are able to begin pooping an entire lot higher. That is most likely a type of episodes the place you’re going to wish to take notes.
So with out additional ado, I’m so excited to have the ability to introduce you to at this time’s interview visitor, Liz Roman. Liz, thanks a lot for being right here at this time. I’m so excited to speak to you.
Liz Roman: Hello, Ruth. Thanks. I’m excited. And I feel that is going to be an awesome dialog on your viewers. There’s so many ladies battle with this and perhaps they don’t even realize it but.
Ruth Soukup: I feel that’s most likely true. So let’s simply begin with slightly little bit of background. Inform us who you might be, what you do and the way you bought to be doing what you at the moment are.
Liz Roman: Yeah, completely. So I’m Liz Broman. In case you are on social media, I’m the poop queen. Like many purposeful practitioners, my story begins with my private expertise.
I went to medical doctors for about eight years and all my signs fell on deaf ears. I used to be over 200 kilos, couldn’t reduce weight, had pores and skin spots, hormonal pimples, horrible PMS. And constipation. they usually have been identical to, okay, properly, let’s do a colonoscopy that appears clear. Take Miralox, drink water and eat extra fiber.
And I used to be like, this isn’t simply on account of, you understand, lack of fiber in Miralox. and by the way in which, nobody ought to be consuming Miralox. We are able to speak about that later, however, you understand, I discovered purposeful drugs shortly after school, and I’d say that it saved my life, as a result of I used to be then identified with Hashimoto’s and actually obtained right down to the basis reason behind what was occurring.
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, you understand, once we go and we discuss to so many medical doctors and there are some wonderful ones on the market, and we don’t discover. You realize, options, usually it turns into medicines and it’s this treatment.
It’s that treatment takes Olaf, take contraception, no matter it is perhaps to attempt to simply get that particular person out of the workplace and get them slightly little bit of symptom aid. My objective is to actually assist folks get to the basis trigger, in order that they’ll perceive their physique and tune in, but in addition 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 got that goes straight to treatment simply to love handle 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 converse slightly bit extra to that really is like what, what are the statistics on Yeah. Constipation and, and this type of difficulty.
Liz Roman: Yeah. So we’ve got to remember as we discuss by way of this, these are the statistics of individuals truly going into the physician and saying, Hey, I’m constipated.
Proper? Getting colonoscopies or, you understand, speaking with their major care, no matter it is perhaps reported. constipation, let’s put it that manner, proper? So 6. 9 billion is the price of, you understand, oblique medical prices basically. And that may embody every little thing from, you understand, the laxatives that they’re taking, perhaps prescriptions, you understand, whether or not that’s Motegrity or Linzess, it may very well be the colonoscopy remedies, issues like that, that they’ve type of bucketed, you understand, below this.
After which usually you fall right into a class of IBSC, which is, as I say, a BS catch all analysis as a result of this irritable bowel syndrome, proper? We all know once we speak about syndromes, it’s usually there’s not numerous 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, you understand, extra fiber, keep hydrated and you understand, if we have to attempt prescribed drugs, we are able to try this.
However we, we don’t even know what number of girls, and we’ll speak about this, are scuffling with 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 these items? Properly, I don’t assume anyone actually needs to speak about poop, however I do daily on Instagram as a result of you understand, I’ll let you know, it obtained to the purpose the place we might.
I’d inform my roommates in school like victory. Like I lastly pooped, you understand, as a result of it’s so uncomfortable. You’re so depressing. You’re bloated. You’re gassy. You’re drained. You’ve obtained mind fog. You simply don’t really feel good, while 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. you understand, our, our youngsters, as I used to be sharing with you earlier than, I’ve a 5 and a half 12 months outdated son and it’s simply one other little boy that we had about 5 weeks in the past. I’m all the time speaking with them, or at the least, you understand, clearly by 5 and a half 12 months outdated about poop.
Did we poop at this time? what is that this like? And are we straining? Do you’re feeling good? And fortunately he poops like a champion. however I do know numerous little youngsters additionally battle with this too. And so I’ve assets for that as properly. However I feel as mothers, you understand, we’ve got 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 feel so many individuals don’t notice this is a matter just because it’s, it’s not talked about sufficient.
Ruth Soukup: Yeah. Yeah. I prefer to say it’s the mark of a very good friendship when you may truly speak about poop with your mates. So humorous. So are you able to assist us unpack type of what.
This like persistent constipation actually means and methods to like, if any individual is listening to this proper now going, I might need poop points. Like, I don’t even know as a result of I don’t actually speak about it. No, no person talks about it. Like, how do you, how have you learnt? Like, what are the, what are the indicators?
Liz Roman: Yeah, completely.
So once we have a look at the definition of constipation from a purposeful drugs perspective, I need you absolutely eliminating daily. One to a few instances a day ache free is absolutely preferrred and we are able to discuss concerning the ache free half When you consider the traditional mannequin, they are saying, you understand, if you happen to’re pooping thrice every week, that’s fairly good.
You’re you’re positive Properly, and I’d say from a feminine standpoint if you’re a menstruating feminine There are going to be some days certain that you understand, perhaps you don’t go to the toilet You’re main into your interval your progesterone is absolutely excessive That slows issues down and perhaps you don’t go, properly, let’s give it some assist.
Let’s take some further 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 got a few of these uncomfortable and sensations, you understand, 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 are set for elimination, together with the hormones. Huge 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 obtained that on high of the entire different issues your liver is attempting to course of out of your day after day life, whether or not that’s, you understand, once more, meals, it’s chemical substances and your surroundings, belongings you’re inhaling, you’re placing in your pores and skin, no matter that appears like. We all know that we’re uncovered to over 700, 000 chemical substances like.
Your liver’s obtained a giant 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 a giant factor. However once we take into consideration, you understand, day after day, what does this appear like? For those who have a look at a Bristol stool chart, I all the time say quantity 4 is what we’re going for. Okay.
So it ought to be sausage, like easy, simple to move. You get the sign. I have to go to the toilet. You go to the toilet and all good. It shouldn’t be issues which are actually pressing. Like we’re, you understand, nervous. Oh gosh, I don’t know if I’m going to make it. it shouldn’t be arduous and pebbly floating. You realize, you’re straining to go to the toilet.
That’s a giant signal of numerous liver gallbladder points, however will also be an indication of dehydration. So we wish to be aware that like that is the way in which God designed us to eradicate waste outdoors of urinating and sweating. It shouldn’t be, you understand, arduous. 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 feel for a lot of girls, once they begin to consider it, they may go, Oh, it’s type of arduous to go to the toilet or like, yeah, I’ve these type of publicly like rocky, bowel actions.
And so if that’s you, you understand, these are issues that you simply additionally wish to be careful for. After which the most important factor is that you simply really feel glad. And I do know that may really feel and sound actually unusual to speak about 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 so much. That’s a very good poop. Pleased with that poop. It’s a very good signal of a very good husband when you may speak about poop too.
Liz Roman: Or like I stated, if my husband, so our little man, he’s, 5 weeks and you understand, just like the week three to 4 type of issues shifting and no matter. I used to be speaking to slightly pediatrician yesterday about this and their little digestive techniques, you understand, simply type of getting used to issues.
So we name it victory in our home, proper? I’m like, we obtained a victory right here, you understand? So sure, however we wish to have a very good poop. I like that time period too.
Ruth Soukup: Sure. So what, like, like, initially that you simply talked about this chart. So how do you with the Bristol chart? Was that the title of it? Bristol poop chart. Is that this, I’m assuming one thing you may Google and it’ll come up.
So Bristol poop chart. And do you’ve got one which we are able to hyperlink to in our? Yeah, I can present notes.
Liz Roman: however yeah, there’s numerous them on the market. Basically, you understand, while you’re taking a look at it, you’re going to have type of a, a variety of very arduous, rocky, pebbly, it nearly seems to be like, let’s say like, chocolate lined almonds.
all the way in which to that basically unfastened watery stool. And there’s a couple of differing kinds that they type of present there on the completely different, much more like diarrhea, like a facet. So within the center three and 4, trigger I consider there’s seven on most of them within the center, three to 4 is absolutely what you need. And that’s once more, a easy sausage formed three goes to indicate you slightly bit extra type of like dehydrated.
So it’s like cracks. In there. Whereas 4 is simply kinda like an exquisite sausage. and, and actually you need it to even be snake-like, as a result of our colon is so windy. I all the time say to folks like, if it seems to be like an s that’s a fairly good one too. so yeah, simply you may, I can ship you a, a picture that you would be able to hyperlink out or you may, you understand, 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 absolutely what you’re. You’re going for, and it shouldn’t float, shouldn’t float. No, if we’ve got floaters, that is actually an indication of undigested fats within the stool. So once more, we’re going to consider liver gallbladder well being right here. in my apply, I discuss so much about liver gallbladder well being as a result of sure, intestine well being is extraordinarily necessary.
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 in addition 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, numerous girls have their gallbladders eliminated.
however even after elimination, it’s actually, actually necessary to consider supporting this. As a result of, bile does numerous issues for us. which are very, essential, however a part of it’s that it additionally helps, preserve micro organism in verify within the small gut and likewise lubricates, the colon to be able to go to the toilet.
And lots of instances in my apply, I deal so much with persistent intestine well being circumstances. Yeah, there are issues occurring within the intestine that we have to handle, however we even have to actually closely deal with the liver and gallbladder well being. If we miss that piece. We battle to totally heal. I see this so much with individuals who have reoccurring SIBO, small intestinal bacterial overgrowth, or simply actually can’t appear to, you understand, transfer absolutely by way of their therapeutic protocols.
They’ve, they’ve actually obtained some stuff occurring with the liver gallbladder that it’s obtained to be addressed.
Ruth Soukup: Fascinating. Fascinating. And so the most important signal of that’s that your poop is floating, even if you happen to’re consuming a excessive fats eating regimen.
Liz Roman: Yeah. So, I imply, if you happen to’re consuming a excessive fats eating regimen, I’d be saying to the one who’s doing that, like take into consideration methods that you would be able to stimulate extra bile or help instantly with issues like ox bile.
You would 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 wish from good, wholesome, let’s say grass fed steak or avocado, nut butters, issues like that, we wish to take up all of that, proper?
So it’s one factor to ingest meals. It’s one other factor to really digest meals. So anytime I’ve obtained a consumer going by way of like a part of keto or actual excessive fats eating regimen, we’re all the time supporting with slightly little bit of ox bile. You must 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, you understand, gone, to type of flip the change right here from perhaps a low fats or reasonable 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 toilet as a result of typically you will get like a bile dump to the small gut.
It floods it. Basically, after which pulls numerous water in and then you definately obtained to go urgently. So I all the time say, you understand, individual to individual, relying upon if you happen to’ve obtained a gallbladder or not, just be sure you are supporting appropriately with what you should tolerate and break down these issues.
Ruth Soukup: Fascinating. Fascinating. Yeah. As a result of that’s clearly we discuss so much about wholesome fats right here on this podcast and getting extra wholesome information. It’s so necessary for hormonal regulation and most girls, you understand, 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 arduous in your liver.
And, and sure, we’ve got, I’ve numerous 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 discuss slightly bit extra about that. Just like the function that eating regimen performs in constipation and meals that ladies ought to be cautious about simply type of as a normal rule.
Liz Roman: Yeah. So I wish to rapidly simply add one factor, trigger you talked about hormones. So one other actually necessary piece of bile helps you eradicate estrogen. Proper. So what will we see for girls, particularly with no gallbladder is numerous estrogen dominance, proper? A few of this occurs naturally after the age of 35 with the progesterone declining.
That’s one factor I wish to discuss to God about once I get,
Ruth Soukup: get
Liz Roman: up there. I’m taking progesterone proper now. Postpartum it’s. It’s to me, my favourite hormone, in some ways, however if you’re any individual who’s struggling so much with, you understand, estrogen imbalance, otherwise you’re working in your hormones, we gotta just be sure you’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 battle to steadiness our hormones. So bio is absolutely necessary for that as properly. Okay. By way of eating regimen. So I feel that I would differ from different purposeful practitioners, as a result of I’m not going to sit down right here and let you know to chop every little thing out of your eating regimen and do an elimination eating regimen.
That’s not step one that I’m going to say that I feel is necessary. What I feel is necessary, as a result of I agree with you wholeheartedly. I grew up within the Nineteen Nineties and fats was going to make you fats. I did Weight Watchers. I did the entire eating regimen practice of low fats and every little thing. You realize, zero
Ruth Soukup: energy, much less power, gross chips, like gross you out.
Eager about that even now, like what are we pondering? Yeah. These potato chips that make you’ve got 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 necessary, as you talked about for our hormones.
and plenty of different issues, you understand, within the physique as properly, blood sugar regulation and whatnot. However what I inform folks at first is get on an entire meals eating regimen. 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 have to eradicate.
So add extra good to your day. And that’s going to be fibrous meals. The typical American consumes 10 to fifteen grams of fiber. and our ancestors used to devour 100 plus grams of fiber. So. Actually for my girls that I work with, we usually goal and purpose someplace within the ballpark of like 35 to 50 grams.
Perhaps some folks can tolerate extra, some folks have to actually go sluggish and work their manner up relying upon what’s occurring with their intestine microbiome, what their eating regimen’s been like previously. However I’d say focus extra on the standard of the meals. So as an alternative of simply going, for instance, I’m going to only minimize out dairy.
Proper. Properly, let’s deal with perhaps a very good high quality, natural, a two dairy supply and see if you happen to can tolerate that. let’s deal with numerous fruit and veggies, numerous range in our diets, earlier than we simply go minimize every little thing out. I feel there’s a time and a spot for elimination diets, however I feel we as a society have gotten so, and I’ll say that I’m not going to throw, you understand, Rocks at a glass home right here.
I’m 5 weeks postpartum. I’m within the comfort mode at this cut-off date, however we’ve gotten thus far out on the comfort facet of issues that we don’t devour sufficient one ingredient entire meals.
Ruth Soukup: Sure.
Liz Roman: And that’s what we’d like.
Ruth Soukup: Sure. And I 100% agree with that. And I, I feel that’s, that is so necessary to speak about as a result of clearly in my program and right here on this podcast, I discuss so much about excessive protein, you understand, excessive fats and, or getting loads of wholesome fats greater than girls.
Most ladies are used to, particularly in our. Age demographic rising up within the eighties and nineties with that, all of the low fats crease, it’s arduous to get out of that mindset. However I feel it actually comes right down to, I hate all these things. That’s marketed keto, proper? All this processed rubbish that’s like, properly, it says keto.
Isn’t that okay? Like, no, that’s not like, I’m not a keto advocate. I’m a. Nourish your physique advocate. And I’m by no means going to let you know to not eat meals that was created the way in which God meant it, proper? The best way nature meant it, as a result of I don’t consider that God creates rubbish for us. I feel people create rubbish for us.
So that’s like so, so necessary. So even if you’re like, properly, I don’t wish to like minimize out all meals. Don’t don’t minimize out meals, however minimize out the crap minimize out simply the chemical substances within the course of and something. I’m so I’m so all with you with on that. I did have one other query although, about as a result of one factor I’ve been paying numerous consideration to lately as a result of my sister has type of gone down this street is the carnivore.
Eating regimen slightly bit extra. And, I’m actually curious how fiber performs into that as a result of I’ve been seeing numerous, you understand, 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 little thing that you simply want. And I’m simply curious the place you stand on that.
Liz Roman: Yeah, it’s non permanent. It’s a eating regimen for me, identical to FODMAP. Truthfully, I deal so much, like I stated, with numerous 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 exploit carnivore for is that if, you understand, you’ve exhausted numerous different choices, you’ve eliminated 5 maps, you take away dairy, you’ve eliminated gluten.
Perhaps 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 good thing about the carnivore eating regimen is that basically it does take away like. All fibers and something that may type of be an irritant, to the intestine lectins and quite a lot of like plant primarily based compounds that may, relying upon the state of the intestine, be dangerous or irritating.
So it may be helpful quickly whereas we heal as a result of it simply removes numerous triggers. I’ve, and my husband truly went by way of a part himself, the place he did this. I’ve a few of my shoppers who’re doing carnivore pull in some berries, some oranges, some, you understand, type of simpler to digest issues to assist with, fiber as a result of I do consider fiber is absolutely necessary or I’ll have them do, I like normal course of, it’s an entire meals, fiber powder as a result of fiber continues to be necessary to bind to toxins, to bind to, you understand, 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. Briefly, I feel it may very well be an awesome eating regimen, however I do assume we’ve got to be aware of fiber at the least after a couple of weeks, proper? Perhaps 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 may ship you a comply with up. She’s obtained an awesome web site that helps you type of ease into carnivore and out of it and she or he does have in mind fiber.
I’m, simply blanking on the title of who it’s proper now. So that’s one thing that I do, however I don’t consider long run. Any eating regimen comparable to You realize, the low FODMAP, the precise carbohydrate eating regimen, the keto eating regimen, the carnivore eating regimen ought to be the way in which that we stay. I feel that we should always periodize our eating regimen. We wish a various eating regimen for a various microbiome.
And once I say periodize your eating regimen, I feel it’s completely positive 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 particular person and what they’re going by way of. you understand, we’ve got numerous girls that after they do the purposeful work, they wish to do the bodily work.
Proper. They wish to work on physique composition. Okay. Properly, then we have to get you fueled to placed on some muscle mass, proper? We are able to’t be in a calorie deficit right here. Low carb and all these items. And we’re attempting to placed on muscle mass. No, we have to perhaps undergo a season the place we do feed you up and we’ve got extra carbohydrates and, you understand, we nonetheless have protein and fats and fibers and all these issues, however you’re in that for a season and then you definately perhaps cycle again.
down into extra of a Mediterranean primarily based, after which perhaps right into a keto carnivore fasting, you understand, we use that in our program as properly. So I simply assume that individuals get so purchased into like, that is the one manner as a result of there are folks on the market who love carnivore and. That’s the one strategy to eat. And that’s going to be the way in which they eat for the remainder of their life.
And if that works for them they usually’re wholesome metabolically and their, you understand, blood work seems to be good or the hormones look good they usually really feel good. Nice. I don’t consider that for the typical particular person, they’re going to stay to one thing that restrictive for the remainder of their life. And so we’ve got to consider sustainability and acknowledge too, that meals is.
It’s gas for us. Sure, nevertheless it’s additionally a part of our social surroundings. And I feel that’s an necessary factor to acknowledge as properly.
Ruth Soukup: I like that. That’s an awesome reply. And I, and I agree, like I, I see that with lots of people too. And I feel if you happen to’re having numerous. Points. It is perhaps a great way to rule out numerous 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’d not have the ability to simply try 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 feel the entire, like. Understanding the completely different phases and what your objectives are in that part is, is so necessary to you.
So what about hydration? How necessary is hydration to, you’re principally holding your intestine wholesome and holding your poop flowing.
Liz Roman: Yeah, so we all know that water is probably the most important nutrient to the physique, proper? Like, we are going to die with out it. and but many individuals stroll round consuming little or no water. I feel that while you, you understand, have a look at simply intestine well being on the whole, type of going again to bile, what I discussed earlier than, bile is made up of 95 p.c water.
We are able to’t anticipate the physique to provide all of those gastric juices, together with abdomen acid, which may be very, essential. abdomen acid is the gastric juice that’s secreted within the abdomen while 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.
you understand, we all know that sushi, particularly like undercooked meat, perhaps steak, medium uncommon, we’re going to be slightly bit extra in danger. to micro organism or parasites or issues like that in these varieties of meals. That is additionally why you’ve got your wasabi and ginger. each of these issues might be very anti parasitic, however the level right here is that abdomen acid is so necessary to detoxify and neutralize any of these pathogens that we’re uncovered to.
nevertheless it’s additionally actually necessary to assist break down meals in order that it could possibly transfer by way of the digestive tract after which the small gut, you may take up it. we’d like bile although. To even be, you understand, strong. So abdomen acid talks to the pancreas, it talks to the liver gallbladder, and it’s principally a signaling, you understand, messenger as properly to provide you what you want.
And so if you’re not hydrated, you’re not going to have good abdomen acid ranges. You’re not going to have nice bio circulation. 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 necessary only for these issues. However then we even have to consider, proper.
Like if you’ll the toilet and also you’re straining and also you’re seeing type of these instruments which are dried and cracked. We have to be sure that we’ve got correct mineral steadiness. We have to help our adrenals, these help, you understand, our vitality, our temper, hormones on the whole, your pores and skin, proper? Are you any individual that offers with numerous dry pores and skin?
It’s a giant signal of dehydration, proper? There’s all these little ways in which your physique’s going to let you know, Hey, I’m dehydrated. we all know that if we have a look at the analysis, simply growing water. It will probably enable you to reduce weight, proper? It will probably enable you to, you understand, wish to transfer extra and, you understand, transfer issues by way of the physique at a sooner tempo.
You possibly can’t eradicate toxins if you happen to don’t have the right ranges of hydration. So it’s tremendous, tremendous necessary, not only for intestine well being and, you understand, going to the toilet daily and eradicating toxins, but in addition only for cognition, proper? Like I discussed, vitality, pores and skin well being, the entire issues.
Ruth Soukup: So is there a manner, 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 of thumb?
Liz Roman: Yeah, so I’ll offer you type of the typical advice, after which what I actually purpose to have my shoppers do. So at first, everyone knows the clever tales.
Eight by eight, proper? 64 ounces of water. I don’t assume that’s essentially sufficient. Certain. For those who’re 120 kilos, perhaps, and also you’re not figuring out or issues like that, however it’s a must to keep in mind, you understand, like sweating and train ways in which we might, you understand, lose extra water. So first I’d say half of your physique weight in ounces is type of a very good benchmark.
In case you are any individual who trains, power trains, you go to the sauna often or, or an athlete, I feel you should go above that and do about two thirds of your physique weight in ounces. I add electrolytes to most of my, my water, you understand, that I’m consuming. So for me, at first, we get up in a dehydrated state.
I’m a espresso lover by way 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 these items Or I’ve been on a beet juice with lemon and pinch of sea salt kick lately after which I’ve my espresso As a result of like lots of people get up, particularly girls.
I don’t know if it’s identical to mother life, however that is my speculation. We get up and we go for espresso very first thing. So I’d say to not have caffeine. Sure. I used to do it too. I’d say to not have caffeine till you’ve had some type of, you understand, hydration, and that may very well be tea tea might be hydrating as properly.
If it’s a decaf tea or one thing like that, however you understand, we do wish to have a very good quantity of sodium. So I feel electrolytes are actually, actually necessary. Each cell in your physique is a sodium potassium pump. I see numerous 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 that you would be able to simply put a squeeze into. very, very clear B U O Y is the model there. phenomenal. you should use a very good high quality Celtic, you understand, sea salt. You possibly can add coconut water for potassium there if you need lemon, lime, any of those citrus issues are going to be actually useful, as properly.
So I feel, you understand, that’s a very good guideline from a hydration standpoint, however you talked about like, how do I do know if I like perhaps want extra take note of your bowel Take into consideration your mind fog cognition, you understand, fatigue, that’s actually necessary, as properly. So that may type of be an indication of dehydration, however I feel pores and skin can be a giant one, proper?
Like when you have numerous dried, pores and skin, cracked pores and skin, issues like that, that’s necessary too.
Ruth Soukup: Fascinating. Okay. So I do know that you simply’ve created some actionable steps and I’d like to undergo these. I don’t have an excessive amount of time left, however I wish to, do we’ve got time to undergo your. Your steps actually rapidly on methods to fight persistent constipation.
Trigger I feel, 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 at first, 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 speeding towards the clock, your hair is on fireplace. You’re. Yelling at your youngsters, you’re attempting to hurry out the door, proper?
Your physique is almost certainly not going to provide the sign like gently, Hey, we have to go to the toilet. Proper? So I all the time say within the morning time, if you happen to can have at the least 20 to half-hour to your self, that’s actually preferrred. 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’d say is absolutely necessary. And this falls below the bucket of stress. so once we take into consideration stress, I feel numerous us would say we’re much less harassed than we truly are or that our, you understand, physique feels that we’re. And once more, I’m solely talking for myself right here.
And lots of of my shoppers that I work with, I don’t know what, you understand, your scenario is, whoever’s listening to this, but when we’re actually sincere with ourself, I feel that we put an excessive amount of on our plates and a big a part of this too, is why we really feel so 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 realize, and I feel a part of that is going off subject right here for a second, however a part of what you talked about earlier than, we don’t discuss with our husband about this. We don’t perhaps discuss with our girlfriends about it.
It type of does appear taboo or embarrassing to confess. I feel 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, you understand, seen these memes, hearken to your physique when it talks earlier than it screams, I’d actually encourage whoever’s listening at this time 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 vitality? How is my temper? Like, what are the issues that I perhaps have to right 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, you understand, managing your stress and beginning your day without work with, you understand, good hydration, but in addition some type of like calm so that you simply’re not racing towards the clock.
As a result of I do know when I’ve these mornings. I really feel like the remainder of the day, I’m identical to an nervousness pushed mess. Like coronary heart palpitations really feel like I can’t sustain and I’m not going to get every little thing carried out. In order that I feel is absolutely necessary. In order that may very well be a few ideas there. however primary, quantity two is consuming hygiene.
So this additionally falls inside this bucket of stress. Are you consuming in a rush, proper? Consuming in a automotive, consuming distracted at your pc. I’m an entrepreneur. I’ve a giant podcast. I’ve a number of practitioners on my workforce. We’re, you understand, doing all these completely different initiatives. Generally it could possibly really feel unimaginable to step away, you should step away.
You most likely additionally want it and also you’ll be extra productive if you happen to do. so step away, take three massive breaths. When you’re sitting down along with your meals, truly have a look at your meals. Like be pleased about this meals, chew your meals. Many individuals don’t chew their meals properly sufficient. I’m going to lift my hand and say I’m responsible of this as properly As a result of it’s arduous.
This stuff are simple. They’re so much simpler stated than carried out, proper? It’s arduous, proper? So consuming hygiene is necessary We have now our morning routine. I’d name that like pooping hygiene once more. So that you’re giving your self a while, you understand Get a squatty potty, that may very well be good too. Hydration, we type of touched on that.
meals high quality, we touched on that. I’d add right here although, to meals high quality, if you’re actually constipated, and I’ve numerous the following tips 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 toilet.
If you wish to do the peel on it, it offers you slightly bit extra fiber, however I perceive texture clever, it’s not so nice. You would mix it right into a smoothie. You would peel it, put it on a salad, simply eat it by itself, no matter. You would additionally do issues like olive oil, MCT oil, prunes, prune juice, quite a lot of issues from a meals standpoint, along with fiber, these are all listed within the constipation care.
I’d say quantity 5 is magnesium. So magnesium is a miracle mineral. It’s so necessary for therefore many various enzymatic capabilities within the physique. And sadly with our agriculture and farming practices, you understand, and the quantity that’s in our meals at this time in comparison with what it was a few years in the past, We don’t get sufficient magnesium.
So I personally like, it’s a product from new ethics. That’s execs or plus, and it’s a mix of magnesium citrate, which can assist pull water into your bowels. It’s an osmotic laxative as properly. glycinate, one of the crucial absorbable types of magnesium and a few vitamin C. So we obtained some adrenal love, some immune system, love antioxidants right here, nevertheless it additionally tastes actually good.
I like that product over calm. I used to help calm so much as a result of that does, it really works rapidly. You will get it wherever. It’s simply accessible. Any pharmacy. I simply don’t assume it tastes tremendous nice and I don’t like the way in which 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, you understand, alleviate a constipation, however I’d do one thing, you understand, that’s tastier and simply every day.
if you wish to do capsules, you may all the time do capsules as properly. I’d do once more a mix right here as a result of there’s various kinds of magnesium and we don’t. We don’t solely wish to take it for constipation. We actually wish to have, you understand, our cells, be enough in magnesium as properly. So that will be one other advice.
After which quantity six, and that is type of, you understand, over arches, every little thing is preserve a chart and course right. So once more, as females. We would have instances in, you understand, our cycle the place, whether or not it’s mid cycle, while you’re ovulating or proper earlier than your interval, you’re getting a surge in hormones, progesterone is peaking and also you want slightly bit of additional help, otherwise you want extra fiber, you want extra water, you understand, you should modify, your eating regimen accordingly, you are able to do that, but in addition course right.
So if this isn’t getting higher, work with somebody to get to the basis trigger there are on my web page. I feel I’ve 29 completely different, potential root causes to constipation. These are simply the fundamentals. And I feel it’s necessary to start out with the fundamentals as a result of you may go down the purposeful testing route and waste an entire lot of cash, time, vitality, and be pissed off when actually it comes again to the truth that your physique has fundamental wants and.
We haven’t been in keeping with these. So if you happen to get in keeping with these items and you understand, it’s not bettering otherwise you’ve obtained different signs occurring, proper. Work with somebody in a program, handle your intestine well being. Sure. But in addition have a look at hormones as a result of hormones can play an enormous function. With motility, constipation, all of a bunch of different signs.
We don’t have time to the touch on at this time, however you should course right. And I discussed earlier on my story at this time, somebody was saying that they’re now illiberal to all completely different sorts of meals, greens, beans, dairy, all of the issues it can worsen. So I all the time inform folks, you understand, once they’re hesitant on attending to the basis trigger or becoming a member of a program, investing of their well being, the longer that you simply wait.
The extra dysfunctional the physique goes to develop into and the extra effort it’s going to take. And that possible leads to extra of an funding, proper, since you’re going to spend extra time and extra money attempting to right issues as a result of we didn’t hear early on.
Ruth Soukup: Proper. Such good recommendation. Wow. So many issues.
And I really feel like we may preserve speaking about poop without end. However, if folks wish to study extra about poop from the poop queen, the place can we discover you on-line? What are you engaged on proper now? Inform us all of the issues. After which in fact, we are going to hyperlink to all of them in our present notes.
Liz Roman: Sure, completely. So I’m on Instagram on the Poop Queen.
That’s my most lively platform. I’m on different platforms, as properly. We do have a High 1% podcast, a well being revival present. So we’ve got over 750 episodes now of all issues girls’s well being, purposeful 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 scuffling with, it’s in fact, a lot completely different than the grownup constipation remedy. And what am I engaged on? Gosh, 2025 goes to be.
Stuffed with initiatives. and proper now we’re simply engaged on creating some completely different, issues which are 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 slightly bit about hormones right here past the heart. So many issues that may influence, bloating, and we’re going to be doing a little enterprise mentorship this 12 months, touring and talking.
So only a lot on deck, however, most significantly, you understand, all the time fascinated about how we are able to serve folks and assist girls who’ve. Sadly not been helped by the healthcare system that we’ve got 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 outdated, so.
Oh, that makes my, that makes my ovaries harm. Even now. I don’t need one other child, however I wish to have a child. What number of youngsters do you’ve got? I’ve two. Two youngsters. Two ladies. So, yeah, and everyone, once we had little ladies, everyone stated, oh, simply wait until they’re youngsters. And everyone was proper. ,
Liz Roman: sure. everyone was proper.
Teenage ladies. I actually needed a lady and now I’m like very proud of being a boy mother and already labeling myself as a soccer mother, however I, I simply. and I’ve to say he’s solely 5 and a half and I’ve turned to my husband at the least a handful of instances and stated, we’re going to be in for fairly a experience when he’s, I don’t know what’s, you understand, I do know ladies have their issues, boys have their issues, however, I feel 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 stated, we are going to share the entire hyperlinks, then every little thing that you simply talked about in our present notes and yeah, I simply poop. Properly.
Liz Roman: Thanks a lot, Ruth.
Get Liz’s FREE Constipation Treatment Information: https://fitmomlife.com/liz
Discover her at her web site: https://fitmomlife.com/
On Instagram: https://www.instagram.com/thepoopqueen/
On Fb: https://www.fb.com/poopqueen
Or on her Podcast: https://podcasts.apple.com/us/podcast/the-health-revival-show/id1492747637