That is the transcript of an interview hosted on Ruth’s Really feel Higher. Stay Free. podcast.
Ruth Soukup: Let’s be sincere, it’s not that straightforward to speak about poop. And but, pooping is a fairly large deal. It’s one of many greatest indicators of metabolic well being, and never pooping effectively is a large crimson flag for any variety of intestine and well being points. And so immediately, we’re going to speak about it with none aside from the poop queen herself: Liz Roman.
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Hey there, and welcome again to the Really feel Higher Stay Free podcast. For these of you who don’t know me, my identify is Ruth Soukup, and I’m the founding father of Thinlicious and the creator of the Skinny Tailored System, in addition to the New York Occasions bestselling writer of seven books. And immediately we’re chatting with Liz Roman, who famously, or possibly 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 prime tier purposeful diet observe 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 immediately 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 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 immediately’s interview visitor, Liz Roman. Liz, thanks a lot for being right here immediately. I’m so excited to speak to you.
Liz Roman: Hello, Ruth. Thanks. I’m excited. And I believe that is going to be an awesome dialog on your viewers. There’s so many ladies battle with this and possibly they don’t even realize it but.
Ruth Soukup: I believe that’s most likely true. So let’s simply begin with a little bit 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. If you’re on social media, I’m the poop queen. Like many purposeful practitioners, my story begins with my private expertise.
I went to medical doctors for about eight years and all my signs fell on deaf ears. I used to be over 200 kilos, couldn’t drop some weight, had pores and skin spots, hormonal pimples, horrible PMS. And constipation. they usually have been similar to, okay, effectively, let’s do a colonoscopy that appears clear. Take Miralox, drink water and eat extra fiber.
And I used to be like, this isn’t simply attributable to, , lack of fiber in Miralox. and by the way in which, nobody must be consuming Miralox. We are able to speak about that later, however, , I discovered purposeful drugs 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 right down to the basis explanation for what was happening.
And that’s why I do what I do now, serving to ladies similar to you, proper. all around the world, remodel, and reclaim their well being. as a result of, , after we go and we discuss to so many medical doctors and there are some superb ones on the market, and we don’t discover. You already know, options, typically it turns into drugs and it’s this medicine.
It’s that medicine takes Olaf, take contraception, no matter it is perhaps to attempt to simply get that individual out of the workplace and get them a little bit little bit of symptom reduction. My purpose is to actually assist individuals 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 adore it. I guess is what we speak about on a regular basis right here. After which like system that we now have that goes straight to medicine 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 ladies’s well being and, and particularly, are you able to communicate a little bit bit extra to that truly is like what, what are the statistics on Yeah. Constipation and, and this sort of challenge.
Liz Roman: Yeah. So we now have to bear in mind as we discuss by way 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 is perhaps reported. constipation, let’s put it that approach, proper? So 6. 9 billion is the price of, , oblique medical prices primarily. And that may embrace every thing from, , the laxatives that they’re taking, possibly prescriptions, , whether or not that’s Motegrity or Linzess, it could possibly be the colonoscopy remedies, issues like that, that they’ve form of bucketed, , underneath this.
After which typically 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 after we speak about syndromes, it’s typically there’s not plenty of take a look at for it. It’s simply an accumulation of signs. And they also form of slap that label on you and say, Take MiraLax, eat, , extra fiber, keep hydrated and , if we have to attempt prescription drugs, we are able to do this.
However we, we don’t even know what number of ladies, 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 these items? Nicely, I don’t assume anyone actually desires to speak about poop, however I do each day on Instagram as a result of , I’ll inform you, it bought to the purpose the place we might.
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, if you’re not totally eliminating. And so whereas it’s a bit embarrassing for some individuals, I’ll refer you again to the youngsters’s guide 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 at the least, , clearly by 5 and a half yr previous about poop.
Did we poop immediately? 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 plenty of little children additionally battle with this too. And so I’ve assets for that as effectively. However I believe as mothers, , we now have to be in tune with ourself first, however then we additionally need to be in tune.
Sufficient to speak with our youngsters about it, to coach, as a result of I believe so many individuals don’t notice this is a matter just because it’s, it’s not talked about sufficient.
Ruth Soukup: Yeah. Yeah. I prefer to say it’s the mark of friendship when you possibly can really speak about poop with your pals. So humorous. So are you able to assist us unpack form of what.
This like power constipation actually means and 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 one talks about it. Like, how do you, how have you learnt? Like, what are the, what are the indicators?
Liz Roman: Yeah, completely.
So after we take a look at the definition of constipation from a purposeful drugs perspective, I need you totally eliminating each day. One to a few instances a day ache free is admittedly splendid and we are able to discuss concerning the ache free half When you consider the traditional mannequin, they are saying, , if you happen to’re pooping thrice every week, that’s fairly good.
You’re you’re effective Nicely, and I might say from a feminine standpoint if you’re a menstruating feminine There are going to be some days positive that , possibly you don’t go to the lavatory You’re main into your interval your progesterone is admittedly excessive That slows issues down and possibly you don’t go, effectively, 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 totally remove. And the principle motive we wish to totally remove is that that is waste. That is metabolic byproducts. That is waste from meals. That is toxins. That is metabolized hormones. It’s all set in your colon. We’re excretion.
And after we’re not totally eliminating, like not solely do we now have a few of these uncomfortable and sensations, , of a bloating and possibly feeling gassy or simply overly full, however we additionally overburden the liver as a result of all of these toxins and issues which can be set for elimination, together with the hormones. 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.
Nicely, now you’ve bought that on prime of the entire different issues your liver is making an attempt to course of out of your everyday life, whether or not that’s, , once more, meals, it’s chemical substances and your setting, 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 totally eliminating. In order that’s an enormous factor. However after we take into consideration, , everyday, what does this appear like? When you take a look at a Bristol stool chart, I all the time say quantity 4 is what we’re going for. Okay.
So it must be sausage, like easy, straightforward to cross. You get the sign. I must go to the lavatory. You go to the lavatory and all good. It shouldn’t be issues which can be actually pressing. Like we’re, , nervous. Oh gosh, I don’t know if I’m going to make it. it shouldn’t be exhausting and pebbly floating. You already know, you’re straining to go to the lavatory.
That’s an enormous signal of plenty of liver gallbladder points, however will also be an indication of dehydration. So we wish to be conscious that like that is the way in which God designed us to remove waste exterior of urinating and sweating. It shouldn’t be, , exhausting. So we wish to get proper there within the center, three to 4, if you happen to’re a Bristol stool chart, and I believe for a lot of ladies, once they begin to consider it, they could go, Oh, it’s form of exhausting to go to the lavatory or like, yeah, I’ve these form 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 most important factor is that you simply really feel happy. And I do know that may really feel and sound actually unusual to speak about after we’re pondering of poop, however such as you really feel relieved. You’re feeling like, ah, that was good. Like that was the nice poop.
Yep. I say
Ruth Soukup: that loads. That’s poop. Happy with that poop. It’s signal of 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 form of issues shifting and no matter. I used to be speaking to a little bit pediatrician yesterday about this and their little digestive techniques, , simply form 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 poop. I like that time period too.
Ruth Soukup: Sure. So what, like, like, to begin with that you simply talked about this chart. So how do you with the Bristol chart? Was that the identify of it? Bristol poop chart. Is that this, I’m assuming one thing you possibly can Google and it’ll come up.
So Bristol poop chart. And do you will have one which we are able to hyperlink to in our? Yeah, I can present notes.
Liz Roman: however yeah, there’s plenty of them on the market. Primarily, , if you’re it, you’re going to have form of a, a spread of very exhausting, rocky, pebbly, it nearly appears like, let’s say like, chocolate coated almonds.
all the way in which to that basically unfastened watery stool. And there’s just a few differing types that they form 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 admittedly what you need. And that’s once more, a easy sausage formed three goes to point out you a little bit bit extra form of like dehydrated.
So it’s like cracks. In there. Whereas 4 is simply kinda like a fantastic sausage. and, and actually you need it to even be snake-like, as a result of our colon is so windy. I all the time say to individuals like, if it appears like an s that’s a reasonably good one too. so yeah, simply you possibly can, I can ship you a, a picture that you may hyperlink out or you possibly can, , if you happen to’re listening to this, lookup the Bristol stool chart, simply Google it, you’ll see it pop up.
and once more, quantity 4 is admittedly what you’re. You’re going for, and it shouldn’t float, mustn’t float. No, if we now have 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 discuss loads about liver gallbladder well being as a result of sure, intestine well being is extraordinarily essential.
And there are various issues that may contribute to constipation when it comes to infections, irritation within the GI tract or insufficiencies of. Abdomen acid, pancreatic enzymes, but additionally bile. So, bile is a gastric juice that’s secreted by your liver. And it’s saved and concentrated in your gallbladder. When you nonetheless have a gallbladder, plenty of ladies have their gallbladders eliminated.
however even after removing, it’s actually, actually essential to consider supporting this. As a result of, bile does plenty of issues for us. which can be very, crucial, however a part of it’s that it additionally helps, hold micro organism in examine within the small gut and in addition lubricates, the colon as a way to go to the lavatory.
And lots of instances in my observe, I deal loads with power intestine well being instances. Yeah, there are issues happening within the intestine that we have to handle, however we even have to actually closely concentrate on the liver and gallbladder well being. If we miss that piece. We battle 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 totally by way 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: Attention-grabbing. Attention-grabbing. And so the most important signal of that’s that your poop is floating, even if you happen to’re consuming a excessive fats food regimen.
Liz Roman: Yeah. So, I imply, if you happen to’re consuming a excessive fats food regimen, I might be saying to the one who’s doing that, like take into consideration methods that you may stimulate extra bile or assist straight with issues like ox bile.
You possibly can do taurine. I really like like choline or phospholipid, complexes to trigger a very nice product. So bile helps us break down fat. It helps us emulsify fat. And so after we take into consideration absorbing all these vitamins that we would like from good, wholesome, let’s say grass fed steak or avocado, nut butters, issues like that, we wish to 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 bought a consumer going by way of like a section of keto or actual excessive fats food regimen, we’re all the time supporting with a little bit little bit of ox bile. You must nonetheless have. Quantity 4. I do know some individuals will form of undergo a time period the place after all you’re going to regulate to this since you’ve, , gone, to form of flip the change right here from possibly 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 individuals will get like extra pressing, journeys to the lavatory as a result of typically you will get like a bile dump to the small gut.
It floods it. Primarily, after which pulls plenty of water in and then you definately 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 it’s worthwhile to tolerate and break down these issues.
Ruth Soukup: Attention-grabbing. Attention-grabbing. Yeah. As a result of that’s clearly we discuss loads about wholesome fats right here on this podcast and getting extra wholesome info. It’s so essential for hormonal regulation and most girls, , we’ve been so ingrained with this, like low fats is wholesome and so flipping the change, however 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 exhausting in your liver.
And, and sure, we now have, I’ve a number of ladies in our program who’ve had their gallbladder eliminated. It’s very. Very, quite common, sadly. So it’s so fascinating. So let’s discuss a little bit bit extra about that. Just like the function that food regimen performs in constipation and meals that ladies must be cautious about simply form of as a common rule.
Liz Roman: Yeah. So I wish to rapidly simply add one factor, trigger you talked about hormones. So one other actually essential piece of bile helps you remove estrogen. Proper. So what can we see for girls, particularly with no gallbladder is plenty of estrogen dominance, proper? A few of this occurs naturally after the age of 35 with the progesterone declining.
That’s one factor I wish to discuss to God about once I get,
Ruth Soukup: get
Liz Roman: up there. I’m taking progesterone proper now. Postpartum it’s. It’s to me, my favourite hormone, in some ways, however if you’re any individual who’s struggling loads with, , estrogen imbalance, otherwise you’re working in your hormones, we gotta just remember to’re eliminating.
When you’re not once more, all that stuff’s going again to the liver, particularly estrogen. After which we typically see that we battle to stability our hormones. So bio is admittedly essential for that as effectively. Okay. By way of food regimen. So I believe that I would differ from different purposeful practitioners, as a result of I’m not going to sit down right here and inform you to chop every thing out of your food regimen and do an elimination food regimen.
That’s not step one that I’m going to say that I believe is essential. What I believe is essential, as a result of I agree with you wholeheartedly. I grew up within the Nineteen Nineties and fats was going to make you fats. I did Weight Watchers. I did the entire food regimen practice of low fats and every thing. You already know, zero
Ruth Soukup: energy, much less energy, gross chips, like gross you out.
Fascinated with that even now, like what are we pondering? Yeah. These potato chips that make you will have like explosive diarrhea.
Liz Roman: I mainly deemed something that had like a Weight Watchers level on it or the 100 calorie packs is like wholesome. Proper. So there’s like solely 100 {dollars}. in order that fats is tremendous essential, as you talked about for our hormones.
and plenty of different issues, , within the physique as effectively, blood sugar regulation and whatnot. However what I inform individuals initially is get on an entire meals food regimen. Proper. We actually wish to, after we take into consideration the standard of our meals, I wish to concentrate on high quality greater than I wish to concentrate on what I must remove.
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 eat 100 plus grams of fiber. So. Actually for my ladies that I work with, we typically goal and goal someplace within the ballpark of like 35 to 50 grams.
Possibly some individuals can tolerate extra, some individuals have to actually go sluggish and work their approach up relying upon what’s happening with their intestine microbiome, what their food regimen’s been like previously. However I might say focus extra on the standard of the meals. So as an alternative of simply going, for instance, I’m going to only reduce out dairy.
Proper. Nicely, let’s concentrate on possibly high quality, natural, a two dairy supply and see if you happen to can tolerate that. let’s concentrate on plenty of vegetables and fruit, plenty of variety in our diets, earlier than we simply go reduce 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 cut-off date, however we’ve gotten thus far out on the comfort facet of issues that we don’t eat sufficient one ingredient entire meals.
Ruth Soukup: Sure.
Liz Roman: And that’s what we 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 discuss loads about excessive protein, , excessive fats and, or getting loads of wholesome fats greater than ladies.
Most girls are used to, particularly in our. Age demographic rising up within the eighties and nineties with that, all of the low fats crease, it’s exhausting to get out of that mindset. However I believe it actually comes right down to, I hate all these items. That’s marketed keto, proper? All this processed rubbish that’s like, effectively, 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 inform you to not eat meals that was created the way in which God supposed it, proper? The best way nature supposed it, as a result of I don’t consider that God creates rubbish for us. I believe people create rubbish for us.
So that’s like so, so essential. So even if you’re like, effectively, I don’t wish to like reduce out all meals. Don’t don’t reduce out meals, however reduce out the crap reduce 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 plenty of consideration to lately as a result of my sister has form of gone down this street is the carnivore.
Eating regimen a little bit bit extra. And, I’m actually curious how fiber performs into that as a result of I’ve been seeing plenty of, , carnivore advocates who’re like, no, no, you don’t want fiber. You don’t want fiber. When you’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 food regimen for me, similar to FODMAP. Actually, I deal loads, like I mentioned, with plenty of power intestine well being instances, and there are occasions and locations that we have to go this excessive, and the massive factor that’s. I take advantage of carnivore for is that if, , you’ve exhausted plenty of different choices, you’ve eliminated 5 maps, you take away dairy, you’ve eliminated gluten.
Possibly we’ve even achieved, an MRT. It’s a mediator launch take a look at to take 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 food regimen is that primarily it does take away like. All fibers and something that may form of be an irritant, to the intestine lectins and a wide range of like plant based mostly 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 plenty of triggers. I’ve, and my husband really went by way of a section himself, the place he did this. I’ve a few of my shoppers who’re doing carnivore pull in some berries, some oranges, some, , form of simpler to digest issues to assist with, fiber as a result of I do consider fiber is admittedly essential or I’ll have them do, I really like normal course of, it’s an entire meals, fiber powder as a result of fiber continues to be essential to bind to toxins, to bind to, , hormones, particularly extra estrogen and to form 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 an awesome food regimen, however I do assume we now have to be conscious of fiber at the least after just a few weeks, proper? Possibly you give your self two to 4 weeks actual strict. I don’t recall who it’s off the highest of my head, however I might ship you a comply with up. She’s bought an awesome web site that helps you form of ease into carnivore and out of it and she or he does have in mind fiber.
I’m, simply blanking on the identify of who it’s proper now. So that’s one thing that I do, however I don’t consider long run. Any food regimen corresponding to You already know, the low FODMAP, the particular carbohydrate food regimen, the keto food regimen, the carnivore food regimen must be the way in which that we stay. I believe that we should always periodize our food regimen. We would like a various food regimen for a various microbiome.
And once I say periodize your food regimen, I believe it’s completely effective to undergo seasons the place I’m extra carnivore, I’m extra keto, I’m extra Mediterranean based mostly, I’m excessive carb based mostly, proper? Relying upon the individual and what they’re going by way of. , we now have plenty of ladies that after they do the purposeful work, they wish to do the bodily work.
Proper. They wish to work on physique composition. Okay. Nicely, 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 making an attempt to placed on muscle mass. No, we have to possibly undergo a season the place we do feed you up and we now have extra carbohydrates and, , we nonetheless have protein and fats and fibers and all these issues, however you’re in that for a season and then you definately possibly cycle again.
down into extra of a Mediterranean based mostly, after which possibly right into a keto carnivore fasting, , we use that in our program as effectively. So I simply assume that folks get so purchased into like, that is the one approach as a result of there are individuals on the market who love carnivore and. That’s the one solution 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, , blood work appears good or the hormones look good they usually really feel good. Nice. I don’t consider that for the common individual, they’re going to stay to one thing that restrictive for the remainder of their life. And so we now have to consider sustainability and acknowledge too, that meals is.
It’s gas for us. Sure, however it’s additionally a part of our social setting. And I believe that’s an essential factor to acknowledge as effectively.
Ruth Soukup: I really like that. That’s an awesome 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 plenty of. Points. It is perhaps a great way to rule out plenty of points, however I don’t, I don’t see that personally.
Like I really like meals an excessive amount of to have the ability to, and I really like me, however I might not be capable to simply do this. I really like greens and I really like fruit and I really like all these different issues too. So yeah, it’s, that’s, that’s actually fascinating to listen to. And I really like that. And I believe the entire, like. Understanding the completely different phases and what your targets are in that section is, is so essential to you.
So what about hydration? How essential is hydration to, you’re mainly holding your intestine wholesome and holding your poop flowing.
Liz Roman: Yeah, so we all know that water is probably the most 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 if you, , take a look at simply intestine well being typically, form of going again to bile, what I discussed earlier than, bile is made up of 95 p.c water.
We are able to’t count on the physique to provide all of those gastric juices, together with abdomen acid, which may be very, crucial. abdomen acid is the gastric juice that’s secreted within the abdomen if you ingest meals, it’s there to, mainly detoxify issues that you’re consuming. So let’s say you’re like me, you want some sushi.
, we all know that sushi, particularly like undercooked meat, possibly steak, medium uncommon, we’re going to be a little bit bit extra in danger. to micro organism or parasites or issues like that in these varieties of meals. That is additionally why you will have your wasabi and ginger. each of these issues will 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.
however it’s additionally actually essential to assist break down meals in order that it might probably transfer by way of the digestive tract after which the small gut, you possibly can take 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 mainly a signaling, , messenger as effectively to present 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 stream. You’re most likely going to be extra peanut butter, like sludgy bile than. Fluid and form of like water. Like, so it’s tremendous, tremendous essential only for these issues. However then we even have to consider, proper.
Like if you’re going to the lavatory and also you’re straining and also you’re seeing form of these instruments which can be dried and cracked. We have to ensure that we now have correct mineral stability. We have to assist our adrenals, these assist, , our vitality, our temper, hormones typically, your pores and skin, proper? Are you any individual that offers with plenty 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 inform you, Hey, I’m dehydrated. we all know that if we take a look at the analysis, simply rising water. It may possibly enable you to drop some weight, proper? It may possibly enable you to, , wish to transfer extra and, , transfer issues by way of the physique at a sooner tempo.
You may’t remove toxins if you happen to don’t have the right ranges of hydration. So it’s tremendous, tremendous essential, not only for intestine well being and, , going to the lavatory each day and eradicating toxins, but additionally only for cognition, proper? Like I discussed, vitality, pores and skin well being, the entire issues.
Ruth Soukup: So is there a approach, like, to know precisely how a lot, how a lot water you have 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 provide you with form of the common suggestion, after which what I actually goal to have my shoppers do. So initially, everyone knows the sensible tales.
Eight by eight, proper? 64 ounces of water. I don’t assume that’s essentially sufficient. Positive. When you’re 120 kilos, possibly, and also you’re not figuring out or issues like that, however you need to take note of, , like sweating and train ways in which we might, , lose extra water. So first I might say half of your physique weight in ounces is form of benchmark.
If you’re any individual who trains, energy trains, you go to the sauna usually or, or an athlete, I believe it’s worthwhile to 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, initially, 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 form of assist cleanse issues out assist the liver stimulate bile all these items Or I’ve been on a beet juice with lemon and pinch of sea salt kick lately after which I’ve my espresso As a result of like lots of people get up, particularly ladies.
I don’t know if it’s similar 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 form of, , hydration, and that could possibly be tea tea will be hydrating as effectively.
If it’s a decaf tea or one thing like that, however , we do wish to have quantity of sodium. So I believe electrolytes are actually, actually essential. Each cell in your physique is a sodium potassium pump. I see plenty of ladies who stroll round feeling like waterlogged or infected, like they’ll say, I simply have this outer layer of form of similar to puff.
Nicely, you’re not getting cellularly hydrated. So I like buoy drops. They’re mineral drops that you may simply put a squeeze into. very, very clear B U O Y is the model there. phenomenal. you should use 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 effectively.
So I believe, , that’s guideline from a hydration standpoint, however you talked about like, how do I do know if I like possibly want extra take note of your bowel Take into consideration your mind fog cognition, , fatigue, that’s actually essential, as effectively. So that may form of be an indication of dehydration, however I believe pores and skin can also be an enormous one, proper?
Like when you have plenty of dried, pores and skin, cracked pores and skin, issues like that, that’s essential too.
Ruth Soukup: Attention-grabbing. 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 now have time to undergo your. Your steps actually rapidly on fight power constipation.
Trigger I believe, I really feel like there’s so many ladies who’re listening to this going. I’ve by no means advised 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 initially, 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. When you get up and also you’re speeding towards the clock, your hair is on hearth. You’re. Yelling at your children, you’re making an attempt to hurry out the door, proper?
Your physique is most probably 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 at the least 20 to half-hour to your self, that’s actually splendid. After which begin your day with. It may be heat lemon water, it may be room temperature, chilly, no matter you want, however some form of water with electrolytes that may actually assist stimulate issues.
in order that’s form of like my morning, routine that I might say is admittedly essential. And this falls underneath the bucket of stress. so after we take into consideration stress, I believe plenty of us would say we’re much less burdened than we really are or that our, , 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, , your state of affairs 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 appreciate like, Oh wow, issues are actually off and I’m not okay. You already know, 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 discuss with our husband about this. We don’t possibly discuss with our girlfriends about it.
It form of does appear taboo or embarrassing to confess. I believe that our life isn’t as nice as social media portrays it to be when it comes to just like the spotlight reel, proper? Like all of us have these struggles and we all know if you happen to’ve, , seen these memes, take heed to your physique when it talks earlier than it screams, I might actually encourage whoever’s listening immediately to decelerate and simply form 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 possibly must right in order that I can really feel higher? As a result of after we really feel higher about ourselves, we present up higher for everyone else in our life. in order that I’m simply going to return and circle again right here to, , managing your stress and beginning your break day with, , good hydration, but additionally some form 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 similar to an nervousness pushed mess. Like coronary heart palpitations really feel like I can’t sustain and I’m not going to get every thing achieved. In order that I believe is admittedly 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 automobile, consuming distracted at your pc. I’m an entrepreneur. I’ve an enormous podcast. I’ve a number of practitioners on my workforce. We’re, , doing all these completely different initiatives. Generally it might probably 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 massive breaths. If 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 effectively sufficient. I’m going to boost my hand and say I’m responsible of this as effectively As a result of it’s exhausting.
This stuff are straightforward. They’re loads simpler mentioned than achieved, proper? It’s exhausting, proper? So consuming hygiene is essential We’ve 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 form 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 plenty 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 implies it’ll pull water into the bowel, enable you to go to the lavatory.
If you wish to do the peel on it, it provides you a little bit bit extra fiber, however I perceive texture sensible, it’s not so nice. You possibly can mix it right into a smoothie. You possibly can peel it, put it on a salad, simply eat it by itself, no matter. You possibly can 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 thus many alternative enzymatic features within the physique. And sadly with our agriculture and farming practices, , and the quantity that’s in our meals immediately 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 effectively. 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, however it additionally tastes actually good.
I like that product over calm. I used to assist calm loads as a result of that does, it really works rapidly. You may get it anyplace. 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 individuals. If it’s worthwhile to 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 effectively. 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 ample in magnesium as effectively. So that may be one other suggestion.
After which quantity six, and that is form of, , over arches, every thing is hold a chart and course right. So once more, as females. We’d have instances in, , our cycle the place, whether or not it’s mid cycle, if you’re ovulating or proper earlier than your interval, you’re getting a surge in hormones, progesterone is peaking and also you want a little bit bit of additional assist, otherwise you want extra fiber, you want extra water, , it’s worthwhile to regulate, your food regimen accordingly, you are able to do that, but additionally course right.
So if this isn’t getting higher, work with somebody to get to the basis trigger there are on my web page. I believe I’ve 29 completely different, potential root causes to constipation. These are simply the fundamentals. And I believe it’s essential to start out with the fundamentals as a result of you possibly can go down the purposeful testing route and waste an entire lot of cash, time, vitality, and be pissed off when actually it comes again to the truth that your physique has primary wants and.
We haven’t been in keeping with these. So if you happen to get in keeping with these items and , it’s not enhancing otherwise you’ve bought different signs happening, proper. Work with somebody in a program, handle your intestine well being. Sure. But additionally take 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 immediately, however it’s worthwhile to course right. And I discussed earlier on my story immediately, somebody was saying that they’re now illiberal to all completely different sorts of meals, greens, beans, dairy, all of the issues it would worsen. So I all the time inform individuals, , 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 turn out to be and the extra effort it’s going to take. And that doubtless ends in extra of an funding, proper, since you’re going to spend extra time and more cash making an attempt to right 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 hold speaking about poop without end. However, if individuals 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 after all, 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 lively platform. I’m on different platforms, as effectively. We do have a Prime 1% podcast, a well being revival present. So we now have over 750 episodes now of all issues ladies’s well being, purposeful well being, hormones, coaching, mother, life, entrepreneurship, all of that. I do have the Free Constipation Treatment Information, as I discussed.
So I’ll provide you with 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 after all, 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 can be going to enter a guide. So I simply wrote a 38 web page bloating information that we’re going to be releasing quickly as a result of speaking a little bit bit about hormones right here past the center. So many issues that may impression, bloating, and we’re going to be performing some enterprise mentorship this yr, touring and talking.
So only a lot on deck, however, most significantly, , all the time fascinated about how we are able to serve individuals and assist ladies who’ve. Sadly not been helped by the healthcare system that we now have right here within the U. S.
Ruth Soukup: For positive. For positive. And I adore it. And also you simply had a child. And I simply had a child, sure. He’ll be 5 weeks 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 will have? I’ve two. Two youngsters. Two ladies. So, yeah, and everyone, after we had little ladies, everyone mentioned, oh, simply wait until they’re youngsters. And everyone was proper. ,
Liz Roman: sure. everyone was proper.
Teenage ladies. I actually wished 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 at the least a handful of instances and mentioned, we’re going to be in for fairly a journey 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, however it’s value it.
Ruth Soukup: It’s value it. So congratulations to you. And this was superb. Thanks a lot for all of the superb info. And like I mentioned, we’ll share the entire hyperlinks, then every thing that you simply talked about in our present notes and yeah, I simply poop. Nicely.
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
