That is the transcript of an interview hosted on Ruth’s Really feel Higher. Stay Free. podcast.
Ruth Soukup: Let’s be trustworthy, 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 big crimson flag for any variety of intestine and well being points. And so at the moment, 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 at the moment we’re chatting with Liz Roman, who famously, or perhaps infamously, is called The Poop Queen.
Liz is the host of the Well being Revival podcast, in addition to a licensed useful 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 useful 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 at the moment she is sharing with us what each single lady must learn about our poop, together with why we don’t all the time poop the best way we must always and the way we will begin pooping an entire lot higher. That is in all probability a type of episodes the place you’re going to need to take notes.
So with out additional ado, I’m so excited to have the ability to introduce you to at the moment’s interview visitor, Liz Roman. Liz, thanks a lot for being right here at the moment. I’m so excited to speak to you.
Liz Roman: Hello, Ruth. Thanks. I’m excited. And I feel that is going to be a terrific dialog on your viewers. There’s so many ladies wrestle with this and perhaps they don’t even realize it but.
Ruth Soukup: I feel that’s in all probability true. So let’s simply begin with a bit little bit of background. Inform us who you’re, what you do and the way you bought to be doing what you are actually.
Liz Roman: Yeah, completely. So I’m Liz Broman. In case you are on social media, I’m the poop queen. Like many useful practitioners, my story begins with my private expertise.
I went to docs for about eight years and all my signs fell on deaf ears. I used to be over 200 kilos, couldn’t shed some pounds, had pores and skin spots, hormonal zits, horrible PMS. And constipation. they usually had 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 as a result of, you understand, lack of fiber in Miralox. and by the best way, nobody ought to be ingesting Miralox. We are able to discuss that later, however, you understand, I discovered useful drugs shortly after school, and I might say that it saved my life, as a result of I used to be then recognized with Hashimoto’s and actually bought right down to the basis reason behind what was occurring.
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, you understand, once we go and we discuss to so many docs and there are some wonderful ones on the market, and we don’t discover. You understand, options, usually it turns into medicines and it’s this treatment.
It’s that treatment takes Olaf, take contraception, no matter it may be to attempt to simply get that particular person out of the workplace and get them a bit little bit of symptom reduction. My objective is to essentially assist individuals get to the basis trigger, in order that they will perceive their physique and tune in, but in addition repair it for the lengthy haul.
Ruth Soukup: Sure, preach. I find it irresistible. I guess is what we discuss on a regular basis right here. After which like system that we’ve got that goes straight to treatment simply to love tackle the signs, however by no means heal. The basis points is makes me loopy. Makes me loopy. So how did we like, in your opinion, how did we get right here to this disaster?
As a result of it’s. A disaster disaster with, with ladies’s well being and, and particularly, are you able to converse a bit bit extra to that really is like what, what are the statistics on Yeah. Constipation and, and this sort of problem.
Liz Roman: Yeah. So we’ve got to bear in mind 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 may be reported. constipation, let’s put it that means, proper? So 6. 9 billion is the price of, you understand, oblique medical prices primarily. And that may embrace all the pieces from, you understand, the laxatives that they’re taking, perhaps prescriptions, you understand, whether or not that’s Motegrity or Linzess, it could possibly be the colonoscopy therapies, issues like that, that they’ve sort of bucketed, you understand, beneath 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 discuss syndromes, it’s usually there’s not loads of take a look at for it. It’s simply an accumulation of signs. And they also sort of slap that label on you and say, Take MiraLax, eat, you understand, extra fiber, keep hydrated and you understand, if we have to attempt prescribed drugs, we will do this.
However we, we don’t even know what number of ladies, and we’ll discuss this, are fighting some type of constipation that’s unreported as a result of it’s taboo. Such as you talked about in one of many questions that you just wanna discuss, like, why don’t we discuss this stuff? Effectively, I don’t suppose anyone actually desires to speak about poop, however I do daily on Instagram as a result of you understand, I’ll let you know, it bought to the purpose the place we might.
I might 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 bought mind fog. You simply don’t really feel good, while 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 discuss 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 very least, you understand, clearly by 5 and a half 12 months outdated about poop.
Did we poop at the moment? 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 loads of little children additionally wrestle with this too. And so I’ve assets for that as effectively. However I feel as mothers, you understand, we’ve got to be in tune with ourself first, however then we additionally should be in tune.
Sufficient to speak with our youngsters about it, to coach, as a result of I feel so many individuals don’t understand this is a matter just because it’s, it’s not talked about sufficient.
Ruth Soukup: Yeah. Yeah. I prefer to say it’s the mark of a very good friendship when you possibly can truly discuss poop with your folks. So humorous. So are you able to assist us unpack sort of what.
This like continual constipation actually means and tips on how to like, if any person 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 discuss 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 take a look at the definition of constipation from a useful drugs perspective, I need you totally eliminating daily. One to a few instances a day ache free is basically supreme and we will discuss concerning the ache free half When you concentrate on the standard mannequin, they are saying, you understand, in case you’re pooping thrice every week, that’s fairly good.
You’re you’re high-quality Effectively, and I might 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 lavatory You’re main into your interval your progesterone is basically excessive That slows issues down and perhaps 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 need to totally get rid of. And the principle purpose we need to totally get rid of 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 totally 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 can be set for elimination, together with the hormones. Large one right here is estrogen, which we will all the time discuss extra, however that, that goes again in line to get reprocessed by the liver.
Effectively, now you’ve bought that on high of all the different issues your liver is making an attempt to course of out of your each day life, whether or not that’s, you understand, 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 a giant job to do. The very last thing that it wants is extra work to do since you’re not totally eliminating. In order that’s a giant factor. However once we take into consideration, you understand, each day, what does this appear to be? 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 ought to be sausage, like easy, straightforward to go. You get the sign. I have to go to the lavatory. You go to the lavatory and all good. It shouldn’t be issues which can be actually pressing. Like we’re, you understand, nervous. Oh gosh, I don’t know if I’m going to make it. it shouldn’t be onerous and pebbly floating. You understand, you’re straining to go to the lavatory.
That’s a giant signal of loads of liver gallbladder points, however will also be an indication of dehydration. So we need to be aware that like that is the best way God designed us to get rid of waste outdoors of urinating and sweating. It shouldn’t be, you understand, onerous. So we need to get proper there within the center, three to 4, in case you’re taking a look at a Bristol stool chart, and I feel for a lot of ladies, after they begin to consider it, they may go, Oh, it’s sort of onerous to go to the lavatory or like, yeah, I’ve these sort of publicly like rocky, bowel actions.
And so if that’s you, you understand, these are issues that you just additionally need to be careful for. After which the largest factor is that you just really feel happy. And I do know that may really feel and sound actually unusual to speak about once we’re considering of poop, however such as you really feel relieved. You’re feeling like, ah, that was good. Like that was the great poop.
Yep. I say
Ruth Soukup: that lots. That’s a very good poop. Happy with that poop. It’s a very good signal of a very good husband when you possibly can discuss poop too.
Liz Roman: Or like I mentioned, if my husband, so our little man, he’s, 5 weeks and you understand, just like the week three to 4 sort of issues shifting and no matter. I used to be speaking to a bit pediatrician yesterday about this and their little digestive techniques, you understand, simply sort of getting used to issues.
So we name it victory in our home, proper? I’m like, we bought a victory right here, you understand? So sure, however we need to have a very good poop. I like that time period too.
Ruth Soukup: Sure. So what, like, like, initially that you just 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 may have one which we will hyperlink to in our? Yeah, I can present notes.
Liz Roman: however yeah, there’s loads of them on the market. Basically, you understand, while you’re taking a look at it, you’re going to have sort of a, a variety of very onerous, rocky, pebbly, it nearly seems like, let’s say like, chocolate coated almonds.
all the best way to that basically free watery stool. And there’s a couple of differing kinds that they sort of present there on the totally different, much more like diarrhea, like a aspect. So within the center three and 4, trigger I imagine there’s seven on most of them within the center, three to 4 is basically what you need. And that’s once more, a easy sausage formed three goes to point out you a bit bit extra sort of like dehydrated.
So it’s like cracks. In there. Whereas 4 is simply kinda like a gorgeous sausage. and, and actually you need it to even be snake-like, as a result of our colon is so windy. I all the time say to individuals like, if it seems 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, you understand, in case you’re listening to this, lookup the Bristol stool chart, simply Google it, you’ll see it pop up.
and once more, quantity 4 is basically what you’re. You’re going for, and it shouldn’t float, mustn’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 observe, I discuss lots about liver gallbladder well being as a result of sure, intestine well being is extraordinarily essential.
And there are numerous 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. When you nonetheless have a gallbladder, loads of ladies have their gallbladders eliminated.
however even after elimination, it’s actually, actually essential to consider supporting this. As a result of, bile does loads of issues for us. which can be very, essential, however a part of it’s that it additionally helps, maintain micro organism in verify within the small gut and in addition lubricates, the colon as a way to go to the lavatory.
And plenty of instances in my observe, I deal lots with continual intestine well being circumstances. Yeah, there are issues occurring within the intestine that we have to tackle, however we even have to essentially closely give attention to the liver and gallbladder well being. If we miss that piece. We wrestle to totally heal. I see this lots with individuals who have reoccurring SIBO, small intestinal bacterial overgrowth, or simply actually can not appear to, you understand, transfer totally by way of their therapeutic protocols.
They’ve, they’ve actually bought some stuff occurring with the liver gallbladder that it’s bought to be addressed.
Ruth Soukup: Attention-grabbing. Attention-grabbing. And so the largest signal of that’s that your poop is floating, even in case you’re consuming a excessive fats food regimen.
Liz Roman: Yeah. So, I imply, in case you’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 help 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 once we take into consideration absorbing all these vitamins that we would like from good, wholesome, let’s say grass fed steak or avocado, nut butters, issues like that, we need to take up all of that, proper?
So it’s one factor to ingest meals. It’s one other factor to truly digest meals. So anytime I’ve bought a consumer going by way of like a part of keto or actual excessive fats food regimen, we’re all the time supporting with a bit little bit of ox bile. You must nonetheless have. Quantity 4. I do know some individuals will sort of undergo a time period the place in fact you’re going to regulate to this since you’ve, you understand, gone, to sort of flip the change right here from perhaps a low fats or average fats to essentially excessive fats, however that is the place you need 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. Basically, after which pulls loads of water in and then you definately bought to go urgently. So I all the time say, you understand, individual to individual, relying upon in case you’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 lots about wholesome fats right here on this podcast and getting extra wholesome info. It’s so essential for hormonal regulation and most ladies, you understand, 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 onerous in your liver.
And, and sure, we’ve got, I’ve plenty 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 bit bit extra about that. Just like the function that food regimen performs in constipation and meals that girls ought to be cautious about simply sort of as a common rule.
Liz Roman: Yeah. So I need to shortly simply add one factor, trigger you talked about hormones. So one other actually essential piece of bile helps you get rid of estrogen. Proper. So what will we see for girls, particularly and not using a gallbladder is loads of estrogen dominance, proper? A few of this occurs naturally after the age of 35 with the progesterone declining.
That’s one factor I need to discuss to God about after 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 person who’s struggling lots with, you understand, 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 usually see that we wrestle to steadiness our hormones. So bio is basically essential for that as effectively. Okay. When it comes to food regimen. So I feel that I’d differ from different useful practitioners, as a result of I’m not going to sit down right here and let you know to chop all the pieces out of your food regimen and do an elimination food regimen.
That’s not step one that I’m going to say that I feel is essential. What I feel is essential, as a result of I agree with you wholeheartedly. I grew up within the Nineties and fats was going to make you fats. I did Weight Watchers. I did the entire food regimen prepare of low fats and all the pieces. You understand, zero
Ruth Soukup: energy, much less energy, gross chips, like gross you out.
Fascinated about that even now, like what are we considering? Yeah. These potato chips that make you may 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 lots of different issues, you understand, within the physique as effectively, blood sugar regulation and whatnot. However what I inform individuals at the start is get on an entire meals food regimen. Proper. We actually need to, once we take into consideration the standard of our meals, I need to give attention to high quality greater than I need to give attention to what I have to get rid of.
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 ladies that I work with, we usually goal and purpose someplace within the ballpark of like 35 to 50 grams.
Perhaps some individuals can tolerate extra, some individuals have to essentially go sluggish and work their means up relying upon what’s occurring with their intestine microbiome, what their food regimen’s been like previously. However I might say focus extra on the standard of the meals. So as a substitute of simply going, for instance, I’m going to simply minimize out dairy.
Proper. Effectively, let’s give attention to perhaps a very good high quality, natural, a two dairy supply and see in case you can tolerate that. let’s give attention to loads of fruit and veggies, loads of range in our diets, earlier than we simply go minimize all the pieces 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 up to now out on the comfort aspect of issues that we don’t devour sufficient one ingredient complete meals.
Ruth Soukup: Sure.
Liz Roman: And that’s what we’d like.
Ruth Soukup: Sure. And I one hundred pc agree with that. And I, I feel 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 lots about excessive protein, you understand, excessive fats and, or getting loads of wholesome fats greater than ladies.
Most ladies are used to, particularly in our. Age demographic rising up within the eighties and nineties with that, all of the low fats crease, it’s onerous 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, 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 let you know to not eat meals that was created the best way God meant it, proper? The best way nature meant it, as a result of I don’t imagine that God creates rubbish for us. I feel people create rubbish for us.
So that’s like so, so essential. So even if you’re like, effectively, I don’t need 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 loads of consideration to lately as a result of my sister has sort of gone down this highway is the carnivore.
Weight-reduction plan a bit bit extra. And, I’m actually curious how fiber performs into that as a result of I’ve been seeing loads of, you understand, 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 all the pieces that you just want. And I’m simply curious the place you stand on that.
Liz Roman: Yeah, it’s momentary. It’s a food regimen for me, similar to FODMAP. Actually, I deal lots, like I mentioned, with loads of continual intestine well being circumstances, and there are occasions and locations that we have to go this excessive, and the large factor that’s. I take advantage of carnivore for is that if, you understand, you’ve exhausted loads of different choices, you’ve eliminated 5 maps, you take away dairy, you’ve eliminated gluten.
Perhaps we’ve even executed, an MRT. It’s a mediator launch take a look at to have a look at how your immune system is responding to totally different meals and chemical substances. And also you’re simply nonetheless struggling as a result of the good thing about the carnivore food regimen is that primarily it does take away like. All fibers and something that may sort of be an irritant, to the intestine lectins and 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 quickly whereas we heal as a result of it simply removes loads of 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 purchasers who’re doing carnivore pull in some berries, some oranges, some, you understand, sort of simpler to digest issues to assist with, fiber as a result of I do imagine fiber is basically essential or I’ll have them do, I really like customary course of, it’s an entire meals, fiber powder as a result of fiber continues to be essential to bind to toxins, to bind to, you understand, hormones, particularly extra estrogen and to sort of mop issues up and assist clear issues up and help them out of the physique.
So once more, yeah. Briefly, I feel it could possibly be a terrific food regimen, however I do suppose we’ve got to be aware of fiber at the very 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 might ship you a comply with up. She’s bought a terrific web site that helps you sort of ease into carnivore and out of it and he or she does remember 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 imagine long run. Any food regimen comparable to You understand, the low FODMAP, the particular carbohydrate food regimen, the keto food regimen, the carnivore food regimen ought to be the best way that we stay. I feel that we must always periodize our food regimen. We would like a various food regimen for a various microbiome.
And after I say periodize your food regimen, I feel it’s completely high-quality 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 particular person and what they’re going by way of. you understand, we’ve got loads of ladies that after they do the useful work, they need to do the bodily work.
Proper. They need to work on physique composition. Okay. Effectively, 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 this stuff. And we’re making an attempt 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 based mostly, after which perhaps right into a keto carnivore fasting, you understand, we use that in our program as effectively. So I simply suppose that individuals get so purchased into like, that is the one means as a result of there are individuals on the market who love carnivore and. That’s the one option to eat. And that’s going to be the best way they eat for the remainder of their life.
And if that works for them they usually’re wholesome metabolically and their, you understand, blood work seems good or the hormones look good they usually really feel good. Nice. I don’t imagine 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 gasoline for us. Sure, however it’s additionally a part of our social setting. And I feel that’s an essential factor to acknowledge as effectively.
Ruth Soukup: I really like that. That’s a terrific reply. And I, and I agree, like I, I see that with lots of people too. And I feel in case you’re having loads of. Points. It may be a great way to rule out loads 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 have the ability 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 feel the entire, like. Understanding the totally different phases and what your targets are in that part 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 ingesting little or no water. I feel that while you, you understand, take a look at simply intestine well being usually, sort of going again to bile, what I discussed earlier than, bile is made up of 95 % water.
We are able to’t anticipate the physique to provide all of those gastric juices, together with abdomen acid, which could be very, essential. abdomen acid is the gastric juice that’s secreted within the abdomen while you ingest meals, it’s there to, mainly detoxify issues that you’re consuming. So let’s say you’re like me, you want some sushi.
you understand, we all know that sushi, particularly like undercooked meat, perhaps steak, medium uncommon, we’re going to be a bit bit extra in danger. to micro organism or parasites or issues like that in these varieties of meals. That is additionally why you may 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 transfer by way of the digestive tract after which the small gut, you possibly can 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 mainly a signaling, you understand, messenger as effectively to offer you what you want.
And so if you’re not hydrated, you’re not going to have good abdomen acid ranges. You’re not going to have nice bio movement. You’re in all probability going to be extra peanut butter, like sludgy bile than. Fluid and sort of like water. Like, so it’s tremendous, tremendous essential only for these issues. However then we even have to consider, proper.
Like if you’re going to the lavatory and also you’re straining and also you’re seeing sort of these instruments which can be dried and cracked. We have to ensure that we’ve got correct mineral steadiness. We have to help our adrenals, these help, you understand, our vitality, our temper, hormones usually, your pores and skin, proper? Are you any person that offers with loads of dry pores and skin?
It’s a giant signal of dehydration, proper? There’s all these little ways in which your physique’s going to let you know, Hey, I’m dehydrated. we all know that if we take a look at the analysis, simply rising water. It could show you how to shed some pounds, proper? It could show you how to, you understand, need to transfer extra and, you understand, transfer issues by way of the physique at a quicker tempo.
You may’t get rid of toxins in case you don’t have the right ranges of hydration. So it’s tremendous, tremendous essential, not only for intestine well being and, you understand, going to the lavatory daily and eradicating toxins, but in addition only for cognition, proper? Like I discussed, vitality, pores and skin well being, all the issues.
Ruth Soukup: So is there a means, like, to know precisely how a lot, how a lot water try to be ingesting?
Is it simply water? Is it ensuring you’re, like, including minerals to your water? Or like, like, what’s the, what’s the benchmark? What’s the rule?
Liz Roman: Yeah, so I’ll provide you with sort of the typical advice, after which what I actually purpose to have my purchasers do. So at the start, everyone knows the clever tales.
Eight by eight, proper? 64 ounces of water. I don’t suppose that’s essentially sufficient. Positive. When you’re 120 kilos, perhaps, and also you’re not figuring out or issues like that, however you need to bear in mind, you understand, like sweating and train ways in which we might, you understand, lose extra water. So first I might say half of your physique weight in ounces is sort of a very good benchmark.
In case you are any person who trains, energy trains, you go to the sauna usually or, or an athlete, I feel 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, you understand, that I’m consuming. So for me, at the start, 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 sort of assist cleanse issues out help the liver stimulate bile all this stuff Or I’ve been on a beet juice with lemon and pinch of sea salt kick 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, you understand, 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 you understand, we do need to have a very good quantity of sodium. So I feel electrolytes are actually, actually essential. Each cell in your physique is a sodium potassium pump. I see loads of ladies who stroll round feeling like waterlogged or infected, like they’ll say, I simply have this outer layer of sort of similar to puff.
Effectively, 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 a very good high quality Celtic, you understand, sea salt. You may add coconut water for potassium there if you need lemon, lime, any of those citrus issues are going to be actually useful, as effectively.
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 essential, as effectively. So that may sort of be an indication of dehydration, however I feel pores and skin can also be a giant one, proper?
Like if in case you have loads 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 just’ve created some actionable steps and I might like to undergo these. I don’t have an excessive amount of time left, however I need to, do we’ve got time to undergo your. Your steps actually shortly on tips on how to fight continual constipation.
Trigger I feel, 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 discuss it with my husband, however I’m like taking notes proper now for each single factor to do. So lay it on us. Give us the, give us the six steps.
Liz Roman: So at the start, 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 dashing in opposition to the clock, your hair is on fireplace. You’re. Yelling at your children, you’re making an attempt to hurry out the door, proper?
Your physique is most certainly not going to provide the sign like gently, Hey, we have to go to the lavatory. Proper? So I all the time say within the morning time, in case you can have at the very least 20 to half-hour to your self, that’s actually supreme. After which begin your day with. It may be heat lemon water, it may be room temperature, chilly, no matter you would like, however some form of water with electrolytes that may actually assist stimulate issues.
in order that’s sort of like my morning, routine that I might say is basically essential. And this falls beneath the bucket of stress. so once we take into consideration stress, I feel loads of us would say we’re much less careworn 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 plenty of of my purchasers that I work with, I don’t know what, you understand, your scenario is, whoever’s listening to this, but when we’re actually trustworthy 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 understand like, Oh wow, issues are actually off and I’m not okay. You understand, 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 sort 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 in case you’ve, you understand, seen these memes, take heed to your physique when it talks earlier than it screams, I might actually encourage whoever’s listening at the moment to decelerate and simply sort of take into consideration how do I actually really feel?
When was the final time that I pooped? How is my sleep? How is my vitality? How is my temper? Like, what are the issues that I perhaps 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 time off with, you understand, good hydration, but in addition some form of like calm so that you just’re not racing in opposition to the clock.
As a result of I do know when I’ve these mornings. I really feel like the remainder of the day, I’m similar to an nervousness pushed mess. Like coronary heart palpitations really feel like I can’t sustain and I’m not going to get all the pieces executed. In order that I feel is basically 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 a giant podcast. I’ve a number of practitioners on my group. We’re, you understand, doing all these totally different initiatives. Generally it might really feel unattainable to step away, you should step away.
You in all probability additionally want it and also you’ll be extra productive in case you do. so step away, take three large breaths. When you’re sitting down along with your meals, truly take a look at your meals. Like be glad about 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 onerous.
These items are straightforward. They’re lots simpler mentioned than executed, proper? It’s onerous, proper? So consuming hygiene is essential Now we have our morning routine. I might name that like pooping hygiene once more. So that you’re giving your self a while, you understand Get a squatty potty, that could possibly be good too. Hydration, we sort of touched on that.
meals high quality, we touched on that. I might add right here although, to meals high quality, if you’re actually constipated, and I’ve loads of the following pointers in my constipation remedy information, which is a free information you guys can obtain. add two kiwis a day. That’s been proven in analysis, to work as an osmotic laxative, which suggests it’ll pull water into the bowel, show you how to go to the lavatory.
If you wish to do the peel on it, it provides you a bit bit extra fiber, however I perceive texture clever, 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 various enzymatic features within the physique. And sadly with our agriculture and farming practices, you understand, and the quantity that’s in our meals at the moment 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 professionals or plus, and it’s a mix of magnesium citrate, which can assist pull water into your bowels. It’s an osmotic laxative as effectively. glycinate, some of the 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 help calm lots as a result of that does, it really works shortly. You will get it anyplace. It’s simply accessible. Any pharmacy. I simply don’t suppose it tastes tremendous nice and I don’t like the best way it feels on my abdomen. So I’m all the time very clear with individuals. If it’s worthwhile to apply it to the go nice that may assist, you understand, alleviate a constipation, however I might do one thing, you understand, 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 several types of magnesium and we don’t. We don’t solely need to take it for constipation. We actually need to have, you understand, our cells, be adequate in magnesium as effectively. So that may be one other advice.
After which quantity six, and that is sort of, you understand, over arches, all the pieces is maintain a chart and course right. So once more, as females. We’d 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 a bit bit of additional help, otherwise you want extra fiber, you want extra water, you understand, it’s worthwhile to alter, your food 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 totally different, potential root causes to constipation. These are simply the fundamentals. And I feel it’s essential to start out with the fundamentals as a result of you possibly can go down the useful 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 in case you get in keeping with this stuff and you understand, it’s not bettering otherwise you’ve bought different signs occurring, proper. Work with somebody in a program, tackle your intestine well being. Sure. But additionally take a look at hormones as a result of hormones can play an enormous function. With motility, constipation, all of a bunch of different signs.
We don’t have time to the touch on at the moment, however it’s worthwhile to course right. And I discussed earlier on my story at the moment, somebody was saying that they’re now illiberal to all totally different sorts of meals, greens, beans, dairy, all of the issues it’s going to worsen. So I all the time inform individuals, you understand, after they’re hesitant on attending to the basis trigger or becoming a member of a program, investing of their well being, the longer that you just wait.
The extra dysfunctional the physique goes to change into and the extra effort it’s going to take. And that probably leads to 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 maintain speaking about poop endlessly. However, if individuals need to be taught extra about poop from the poop queen, the place can we discover you on-line? What are you engaged on proper now? Inform us all of the issues. After which in fact, we’ll hyperlink to all of them in our present notes.
Liz Roman: Sure, completely. So I’m on Instagram on the Poop Queen.
That’s my most lively platform. I’m on different platforms, as effectively. We do have a Prime 1% podcast, a well being revival present. So we’ve got over 750 episodes now of all issues ladies’s well being, useful 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 fighting, it’s in fact, a lot totally different than the grownup constipation remedy. And what am I engaged on? Gosh, 2025 goes to be.
Filled with initiatives. and proper now we’re simply engaged on creating some totally 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 bit bit about hormones right here past the center. So many issues that may affect, bloating, and we’re going to be doing a little enterprise mentorship this 12 months, touring and talking.
So only a lot on deck, however, most significantly, you understand, all the time occupied with how we will serve individuals and assist ladies who’ve. Sadly not been helped by the healthcare system that we’ve got right here within the U. S.
Ruth Soukup: For certain. For certain. And I find it irresistible. 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 need to have a child. What number of kids do you may have? I’ve two. Two youngsters. Two women. So, yeah, and everyone, once we had little women, everyone mentioned, oh, simply wait until they’re youngsters. And everyone was proper. ,
Liz Roman: sure. everyone was proper.
Teenage women. I actually needed a woman and now I’m like very pleased with 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 very least a handful of instances and mentioned, we’re going to be in for fairly a trip when he’s, I don’t know what’s, you understand, I do know women have their issues, boys have their issues, however, I feel all of them do, however 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 info. And like I mentioned, we’ll share all the hyperlinks, then all the pieces that you just talked about in our present notes and yeah, I simply poop. Effectively.
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/
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Or on her Podcast: https://podcasts.apple.com/us/podcast/the-health-revival-show/id1492747637