That is the transcript of an interview hosted on Ruth’s Really feel Higher. Reside Free. podcast.
Ruth Soukup: Let’s be sincere, it’s not that simple to speak about poop. And but, pooping is a reasonably large deal. It’s one of many largest indicators of metabolic well being, and never pooping nicely is a big purple flag for any variety of intestine and well being points. And so at the moment, we’re going to speak about it with none apart from the poop queen herself: Liz Roman.
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Hey there, and welcome again to the Really feel Higher Reside Free podcast. For these of you who don’t know me, my identify is Ruth Soukup, and I’m the founding father of Thinlicious and the creator of the Skinny Tailored System, in addition to the New York Occasions bestselling creator of seven books. And at the moment 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 an authorized purposeful dietary practitioner and restorative wellness practitioner specializing in intestine well being and holistic therapeutic. She’s additionally the founding father of Match Mother, a high tier purposeful vitamin follow the place she is devoted to uncovering and addressing the foundation causes of digestive issues.
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 way in which we must always and the way we are able to begin pooping an entire lot higher. That is in all probability a type of episodes the place you’re going to wish to take notes.
So with out additional ado, I’m so excited to have the ability to introduce you to at 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 an excellent dialog to your viewers. There’s so many ladies wrestle with this and possibly they don’t even understand it but.
Ruth Soukup: I feel that’s in all probability true. So let’s simply begin with slightly little bit of background. Inform us who you’re, 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 pounds, had pores and skin spots, hormonal zits, horrible PMS. And constipation. and so they had been identical to, okay, nicely, let’s do a colonoscopy that appears clear. Take Miralox, drink water and eat extra fiber.
And I used to be like, this isn’t simply on account of, you already know, lack of fiber in Miralox. and by the way in which, nobody ought to be consuming Miralox. We will discuss that later, however, you already know, I discovered purposeful medication shortly after faculty, and I might say that it saved my life, as a result of I used to be then recognized with Hashimoto’s and actually received all the way down to the foundation explanation for what was happening.
And that’s why I do what I do now, serving to girls identical to you, proper. all around the world, remodel, and reclaim their well being. as a result of, you already know, after we go and we speak to so many medical doctors and there are some superb ones on the market, and we don’t discover. You realize, options, typically it turns into medicines and it’s this treatment.
It’s that treatment takes Olaf, take contraception, no matter it could be to attempt to simply get that particular person out of the workplace and get them slightly little bit of symptom aid. My purpose is to actually assist individuals get to the foundation trigger, in order that they’ll perceive their physique and tune in, but in addition repair it for the lengthy haul.
Ruth Soukup: Sure, preach. I adore it. I guess is what we discuss on a regular basis right here. After which like system that now we have 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 girls’s well being and, and particularly, are you able to communicate slightly 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 now we have to remember as we speak via this, these are the statistics of individuals really going into the physician and saying, Hey, I’m constipated.
Proper? Getting colonoscopies or, you already know, speaking with their main care, no matter it could be reported. constipation, let’s put it that means, proper? So 6. 9 billion is the price of, you already know, oblique medical prices basically. And that may embody every part from, you already know, the laxatives that they’re taking, possibly prescriptions, you already know, whether or not that’s Motegrity or Linzess, it might be the colonoscopy therapies, issues like that, that they’ve type of bucketed, you already know, beneath this.
After which typically 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 after we discuss syndromes, it’s typically there’s not a number of take a look at for it. It’s simply an accumulation of signs. And they also type of slap that label on you and say, Take MiraLax, eat, you already know, extra fiber, keep hydrated and you already know, if we have to attempt prescription drugs, we are able to do this.
However we, we don’t even know what number of girls, and we’ll discuss 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 discuss, like, why don’t we discuss these items? Nicely, I don’t suppose anyone actually needs to speak about poop, however I do day-after-day on Instagram as a result of you already know, I’ll let you know, it received to the purpose the place we might.
I might inform my roommates in faculty like victory. Like I lastly pooped, you already know, as a result of it’s so uncomfortable. You’re so depressing. You’re bloated. You’re gassy. You’re drained. You’ve received mind fog. You simply don’t really feel good, whenever you’re not totally eliminating. And so whereas it’s a bit embarrassing for some individuals, I’ll refer you again to the kids’s guide that everyone poops.
we have to discuss it and we have to educate. you already know, our, our youngsters, as I used to be sharing with you earlier than, I’ve a 5 and a half 12 months 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 not less than, you already know, clearly by 5 and a half 12 months previous 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 a number of little youngsters additionally wrestle with this too. And so I’ve assets for that as nicely. However I feel as mothers, you already know, now we 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 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 superb friendship when you’ll be able to really discuss poop with your mates. So humorous. So are you able to assist us unpack type of what.
This like power constipation actually means and the best way to like, if anyone 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 one talks about it. Like, how do you, how are you aware? 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 medication perspective, I need you totally eliminating day-after-day. One to a few occasions a day ache free is admittedly supreme and we are able to speak concerning the ache free half When you consider the standard mannequin, they are saying, you already know, for those who’re pooping thrice every week, that’s fairly good.
You’re you’re fantastic Nicely, and I might say from a feminine standpoint if you’re a menstruating feminine There are going to be some days certain that you already know, possibly you don’t go to the toilet You’re main into your interval your progesterone is admittedly excessive That slows issues down and possibly you don’t go, nicely, let’s give it some assist.
Let’s take some additional magnesium the week earlier than your interval, as a result of we wish to totally eradicate. And the principle purpose we wish to totally eradicate is that that is waste. That is metabolic byproducts. That is waste from meals. That is toxins. That is metabolized hormones. It’s all set in your colon. We’re excretion.
And after we’re not totally eliminating, like not solely do now we have a few of these uncomfortable and sensations, you already know, 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. Huge one right here is estrogen, which we are able to all the time discuss extra, however that, that goes again in line to get reprocessed by the liver.
Nicely, now you’ve received that on high of all the different issues your liver is making an attempt to course of out of your day after day life, whether or not that’s, you already know, once more, meals, it’s chemical compounds and your atmosphere, 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 compounds like.
Your liver’s received 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, you already know, day after day, 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 ought to be sausage, like easy, simple to cross. You get the sign. I must go to the toilet. You go to the toilet and all good. It shouldn’t be issues which can be actually pressing. Like we’re, you already know, nervous. Oh gosh, I don’t know if I’m going to make it. it shouldn’t be onerous and pebbly floating. You realize, you’re straining to go to the toilet.
That’s an enormous signal of a number of liver gallbladder points, however can be an indication of dehydration. So we wish to be aware that like that is the way in which God designed us to eradicate waste outdoors of urinating and sweating. It shouldn’t be, you already know, onerous. So we wish to get proper there within the center, three to 4, for those who’re a Bristol stool chart, and I feel for a lot of girls, after they begin to consider it, they may go, Oh, it’s type of onerous to go to the toilet or like, yeah, I’ve these type of publicly like rocky, bowel actions.
And so if that’s you, you already know, these are issues that you simply additionally wish to be careful for. After which the most important factor is that you simply really feel glad. And I do know that may really feel and sound actually unusual to speak about after 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 loads. That’s a superb poop. Pleased with that poop. It’s a superb signal of a superb husband when you’ll be able to discuss poop too.
Liz Roman: Or like I stated, if my husband, so our little man, he’s, 5 weeks and you already know, just like the week three to 4 type of issues shifting and no matter. I used to be speaking to slightly pediatrician yesterday about this and their little digestive techniques, you already know, simply type of getting used to issues.
So we name it victory in our home, proper? I’m like, we received a victory right here, you already know? So sure, however we wish to have a superb poop. I like that time period too.
Ruth Soukup: Sure. So what, like, like, to start with that you simply talked about this chart. So how do you with the Bristol chart? Was that the identify of it? Bristol poop chart. Is that this, I’m assuming one thing you’ll be able to Google and it’ll come up.
So Bristol poop chart. And do you might have one which we are able to hyperlink to in our? Yeah, I can present notes.
Liz Roman: however yeah, there’s a number of them on the market. Primarily, you already know, whenever you’re it, you’re going to have type of a, a spread of very onerous, rocky, pebbly, it nearly appears to be like like, let’s say like, chocolate lined almonds.
all the way in which to that basically free watery stool. And there’s just a few differing kinds that they type of present there on the totally different, much more like diarrhea, like a facet. So within the center three and 4, trigger I imagine 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 slightly bit extra type of like dehydrated.
So it’s like cracks. In there. Whereas 4 is simply kinda like a ravishing 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 to be like like an s that’s a fairly good one too. so yeah, simply you’ll be able to, I can ship you a, a picture you can hyperlink out or you’ll be able to, you already know, for those who’re listening to this, search for 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 now we 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 follow, I speak loads about liver gallbladder well being as a result of sure, intestine well being is extraordinarily vital.
And there are lots of issues that may contribute to constipation by way of infections, irritation within the GI tract or insufficiencies of. Abdomen acid, pancreatic enzymes, but in addition bile. So, bile is a gastric juice that’s secreted by your liver. And it’s saved and concentrated in your gallbladder. When you nonetheless have a gallbladder, a number of girls have their gallbladders eliminated.
however even after elimination, it’s actually, actually vital to consider supporting this. As a result of, bile does a number of issues for us. which can be very, essential, however a part of it’s that it additionally helps, hold micro organism in verify within the small gut and in addition lubricates, the colon so to go to the toilet.
And plenty of occasions in my follow, I deal loads with power intestine well being instances. Yeah, there are issues happening within the intestine that we have to tackle, however we even have to actually closely concentrate on the liver and gallbladder well being. If we miss that piece. We wrestle to totally heal. I see this loads with individuals who have reoccurring SIBO, small intestinal bacterial overgrowth, or simply actually can not appear to, you already know, transfer totally via their therapeutic protocols.
They’ve, they’ve actually received some stuff happening with the liver gallbladder that it’s received to be addressed.
Ruth Soukup: Attention-grabbing. Attention-grabbing. And so the most important signal of that’s that your poop is floating, even for those who’re consuming a excessive fats weight loss program.
Liz Roman: Yeah. So, I imply, for those who’re consuming a excessive fats weight loss program, I might be saying to the one who’s doing that, like take into consideration methods you can stimulate extra bile or assist straight with issues like ox bile.
You possibly can do taurine. I like like choline or phospholipid, complexes to trigger a extremely 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 wish from good, wholesome, let’s say grass fed steak or avocado, nut butters, issues like that, we wish to take up all of that, proper?
So it’s one factor to ingest meals. It’s one other factor to really digest meals. So anytime I’ve received a consumer going via like a section of keto or actual excessive fats weight loss program, we’re all the time supporting with slightly little bit of ox bile. It’s best to nonetheless have. Quantity 4. I do know some individuals will type of undergo a time period the place in fact you’re going to regulate to this since you’ve, you already know, gone, to type of flip the swap right here from possibly a low fats or reasonable fats to actually excessive fats, however that is the place you wish to assist the system then sustain with what it wants to interrupt these issues down so that you’re not having some individuals will get like extra pressing, journeys to the toilet as a result of generally you will get like a bile dump to the small gut.
It floods it. Primarily, after which pulls a number of water in and then you definitely received to go urgently. So I all the time say, you already know, individual to individual, relying upon for those who’ve received a gallbladder or not, just remember to are supporting appropriately with what it’s essential to tolerate and break down these issues.
Ruth Soukup: Attention-grabbing. Attention-grabbing. Yeah. As a result of that’s clearly we speak loads about wholesome fats right here on this podcast and getting extra wholesome information. It’s so vital for hormonal regulation and most girls, you already know, we’ve been so ingrained with this, like low fats is wholesome and so flipping the swap, 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, now we have, I’ve numerous girls in our program who’ve had their gallbladder eliminated. It’s very. Very, quite common, sadly. So it’s so fascinating. So let’s speak slightly bit extra about that. Just like the function that weight loss program performs in constipation and meals that girls ought to be cautious about simply type of as a normal rule.
Liz Roman: Yeah. So I wish to rapidly simply add one factor, trigger you talked about hormones. So one other actually vital piece of bile helps you eradicate estrogen. Proper. So what will we see for girls, particularly with no gallbladder is a number of estrogen dominance, proper? A few of this occurs naturally after the age of 35 with the progesterone declining.
That’s one factor I wish to speak to God about 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 anyone who’s struggling loads with, you already know, 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 wrestle to stability our hormones. So bio is admittedly vital for that as nicely. Okay. When it comes to weight loss program. So I feel that I’d differ from different purposeful practitioners, as a result of I’m not going to take a seat right here and let you know to chop every part out of your weight loss program and do an elimination weight loss program.
That’s not step one that I’m going to say that I feel is vital. What I feel is vital, as a result of I agree with you wholeheartedly. I grew up within the Nineteen Nineties and fats was going to make you fats. I did Weight Watchers. I did the entire weight loss program prepare of low fats and every part. You realize, zero
Ruth Soukup: energy, much less power, gross chips, like gross you out.
Excited about that even now, like what are we considering? Yeah. These potato chips that make you might 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 vital, as you talked about for our hormones.
and lots of different issues, you already know, within the physique as nicely, blood sugar regulation and whatnot. However what I inform individuals before everything is get on an entire meals weight loss program. 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 eradicate.
So add extra good to your day. And that’s going to be fibrous meals. The typical American consumes 10 to fifteen grams of fiber. and our ancestors used to eat 100 plus grams of fiber. So. Actually for my girls that I work with, we typically goal and intention someplace within the ballpark of like 35 to 50 grams.
Possibly some individuals can tolerate extra, some individuals have to actually go gradual and work their means up relying upon what’s happening with their intestine microbiome, what their weight loss program’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 simply reduce out dairy.
Proper. Nicely, let’s concentrate on possibly a superb high quality, natural, a two dairy supply and see for those who can tolerate that. let’s concentrate on a number of vegatables and fruits, a number of variety in our diets, earlier than we simply go reduce every part 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 already know, 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 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 100% agree with that. And I, I feel that’s, that is so vital to speak about as a result of clearly in my program and right here on this podcast, I speak loads about excessive protein, you already know, excessive fats and, or getting loads of wholesome fats greater than girls.
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 onerous to get out of that mindset. However I feel it actually comes all the way down to, I hate all these items. That’s marketed keto, proper? All this processed rubbish that’s like, nicely, it says keto.
Isn’t that okay? Like, no, that’s not like, I’m not a keto advocate. I’m a. Nourish your physique advocate. And I’m by no means going to let you know to not eat meals that was created the way in which 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 vital. So even if you’re like, nicely, 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 compounds within the course of and something. I’m so I’m so all with you with on that. I did have one other query although, about as a result of one factor I’ve been paying a number of consideration to lately as a result of my sister has type of gone down this street is the carnivore.
Weight loss program slightly bit extra. And, I’m actually curious how fiber performs into that as a result of I’ve been seeing a number of, you already know, 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 part that you simply want. And I’m simply curious the place you stand on that.
Liz Roman: Yeah, it’s short-term. It’s a weight loss program for me, identical to FODMAP. Actually, I deal loads, like I stated, with a number of power intestine well being instances, 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 already know, you’ve exhausted a number of different choices, you’ve eliminated 5 maps, you take away dairy, you’ve eliminated gluten.
Possibly we’ve even accomplished, 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 compounds. And also you’re simply nonetheless struggling as a result of the advantage of the carnivore weight loss program is that basically it does take away like. All fibers and something that may type of be an irritant, to the intestine lectins and quite a lot of like plant 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 a number of triggers. I’ve, and my husband really went via a section himself, the place he did this. I’ve a few of my purchasers who’re doing carnivore pull in some berries, some oranges, some, you already know, type of simpler to digest issues to assist with, fiber as a result of I do imagine fiber is admittedly vital or I’ll have them do, I like customary course of, it’s an entire meals, fiber powder as a result of fiber remains to be vital to bind to toxins, to bind to, you already know, hormones, particularly extra estrogen and to type of mop issues up and assist clear issues up and help them out of the physique.
So once more, yeah. Quickly, I feel it might be an excellent weight loss program, however I do suppose now we have to be aware of fiber not less than 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 received an excellent web site that helps you type of ease into carnivore and out of it and she or he does be mindful 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 weight loss program equivalent to You realize, the low FODMAP, the precise carbohydrate weight loss program, the keto weight loss program, the carnivore weight loss program ought to be the way in which that we reside. I feel that we must always periodize our weight loss program. We would like a various weight loss program for a various microbiome.
And after I say periodize your weight loss program, I feel it’s completely fantastic 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 via. you already know, now we have a number of girls 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 will’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 now we have extra carbohydrates and, you already know, we nonetheless have protein and fats and fibers and all these issues, however you’re in that for a season and then you definitely possibly cycle again.
down into extra of a Mediterranean based mostly, after which possibly right into a keto carnivore fasting, you already know, we use that in our program as nicely. So I simply suppose that individuals get so purchased into like, that is the one means as a result of there are individuals on the market who love carnivore and. That’s the one method 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 and so they’re wholesome metabolically and their, you already know, blood work appears to be like good or the hormones look good and so they really feel good. Nice. I don’t imagine that for the common particular person, they’re going to stay to one thing that restrictive for the remainder of their life. And so now we 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 atmosphere. And I feel that’s an vital factor to acknowledge as nicely.
Ruth Soukup: I like that. That’s an excellent reply. And I, and I agree, like I, I see that with lots of people too. And I feel for those who’re having a number of. Points. It could be a great way to rule out a number of points, however I don’t, I don’t see that personally.
Like I like meals an excessive amount of to have the ability to, and I like me, however I might not have the ability to simply do this. I like greens and I like fruit and I like all these different issues too. So yeah, it’s, that’s, that’s actually fascinating to listen to. And I like that. And I feel the entire, like. Understanding the totally different phases and what your targets are in that section is, is so vital to you.
So what about hydration? How vital is hydration to, you’re mainly retaining your intestine wholesome and retaining your poop flowing.
Liz Roman: Yeah, so we all know that water is essentially the most important nutrient to the physique, proper? Like, we are going to die with out it. and but many individuals stroll round consuming little or no water. I feel that whenever you, you already know, take a look at simply intestine well being normally, type of going again to bile, what I discussed earlier than, bile is made up of 95 p.c water.
We will’t anticipate the physique to supply 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 whenever 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 already know, we all know that sushi, particularly like undercooked meat, possibly steak, medium uncommon, we’re going to be slightly bit extra in danger. to micro organism or parasites or issues like that in these sorts of meals. That is additionally why you might have your wasabi and ginger. each of these issues might be very anti parasitic, however the level right here is that abdomen acid is so vital to detoxify and neutralize any of these pathogens that we’re uncovered to.
however it’s additionally actually vital to assist break down meals in order that it might probably transfer via the digestive tract after which the small gut, you’ll be able to take up it. we want bile although. To even be, you already know, sturdy. So abdomen acid talks to the pancreas, it talks to the liver gallbladder, and it’s mainly a signaling, you already know, messenger as nicely 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 in all probability going to be extra peanut butter, like sludgy bile than. Fluid and type of like water. Like, so it’s tremendous, tremendous vital only for these issues. However then we even have to consider, proper.
Like if you will the toilet and also you’re straining and also you’re seeing type of these instruments which can be dried and cracked. We have to be sure that now we have correct mineral stability. We have to assist our adrenals, these assist, you already know, our power, our temper, hormones normally, your pores and skin, proper? Are you anyone that offers with a number of dry pores and skin?
It’s an enormous signal of dehydration, proper? There’s all these little ways in which your physique’s going to let you know, Hey, I’m dehydrated. we all know that if we take a look at the analysis, simply growing water. It might probably allow you to drop pounds, proper? It might probably allow you to, you already know, wish to transfer extra and, you already know, transfer issues via the physique at a quicker tempo.
You may’t eradicate toxins for those who don’t have the correct ranges of hydration. So it’s tremendous, tremendous vital, not only for intestine well being and, you already know, going to the toilet day-after-day and eradicating toxins, but in addition only for cognition, proper? Like I discussed, power, pores and skin well being, all the issues.
Ruth Soukup: So is there a means, like, to know precisely how a lot, how a lot water try to be consuming?
Is it simply water? Is it ensuring you’re, like, including minerals to your water? Or like, like, what’s the, what’s the benchmark? What’s the rule?
Liz Roman: Yeah, so I’ll offer you type of the common suggestion, after which what I actually intention to have my purchasers do. So before everything, everyone knows the sensible tales.
Eight by eight, proper? 64 ounces of water. I don’t suppose that’s essentially sufficient. Positive. When you’re 120 kilos, possibly, and also you’re not figuring out or issues like that, however you must consider, you already know, like sweating and train ways in which we might, you already know, lose extra water. So first I might say half of your physique weight in ounces is type of a superb benchmark.
If you’re anyone who trains, power trains, you go to the sauna frequently or, or an athlete, I feel it’s essential 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 already know, that I’m consuming. So for me, before everything, we get up in a dehydrated state.
I’m a espresso lover via and thru I’m waking up each two and a half hours proper now to feed my son, proper? What do I need within the morning? I need espresso However first I begin my day with both lemon water and a pinch of sea salt to stimulate Digestion type of assist cleanse issues out 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 girls.
I don’t know if it’s identical to mother life, however that is my speculation. We get up and we go for espresso very first thing. So I might say to not have caffeine. Sure. I used to do it too. I might say to not have caffeine till you’ve had some form of, you already know, hydration, and that might be tea tea might be hydrating as nicely.
If it’s a decaf tea or one thing like that, however you already know, we do wish to have a superb quantity of sodium. So I feel electrolytes are actually, actually vital. Each cell in your physique is a sodium potassium pump. I see a number of girls who stroll round feeling like waterlogged or infected, like they’ll say, I simply have this outer layer of type of identical to puff.
Nicely, you’re not getting cellularly hydrated. So I like buoy drops. They’re mineral drops you can simply put a squeeze into. very, very clear B U O Y is the model there. phenomenal. you should utilize a superb high quality Celtic, you already know, sea salt. You may add coconut water for potassium there if you want lemon, lime, any of those citrus issues are going to be actually useful, as nicely.
So I feel, you already know, that’s a superb 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, you already know, fatigue, that’s actually vital, as nicely. So that may type of be an indication of dehydration, however I feel pores and skin can also be an enormous one, proper?
Like when you have a number of dried, pores and skin, cracked pores and skin, issues like that, that’s vital 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 now we have time to undergo your. Your steps actually rapidly on the best way to fight power 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 received’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 before everything, I need you to consider the way you begin your day.
I all the time say the way you begin your day goes to be the way you win your day. So there’s two issues right here. Primary, within the morning time, give your self time colon cleaning time is between 5 and 7am. When you get up and also you’re dashing towards the clock, your hair is on hearth. You’re. Yelling at your youngsters, you’re making an attempt to hurry out the door, proper?
Your physique is probably not going to provide the sign like gently, Hey, we have to go to the toilet. Proper? So I all the time say within the morning time, for those who can have not less than 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 want, however some form of water with electrolytes that may actually assist stimulate issues.
in order that’s type of like my morning, routine that I might say is admittedly vital. And this falls beneath the bucket of stress. so after we take into consideration stress, I feel a number of us would say we’re much less pressured than we really are or that our, you already know, 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 already know, your scenario is, whoever’s listening to this, but when we’re actually sincere with ourself, I feel that we put an excessive amount of on our plates and a big a part of this too, is why we really feel so unhealthy. We don’t even know that we really feel unhealthy as a result of we haven’t.
we haven’t tuned into our physique in so lengthy to understand like, Oh wow, issues are actually off and I’m not okay. You realize, and I feel a part of that is going off subject right here for a second, however a part of what you talked about earlier than, we don’t speak with our husband about this. We don’t possibly speak with our girlfriends about it.
It type of does appear taboo or embarrassing to confess. I feel that our life isn’t as nice as social media portrays it to be by way of just like the spotlight reel, proper? Like all of us have these struggles and we all know for those who’ve, you already know, seen these memes, hearken to your physique when it talks earlier than it screams, I might actually encourage whoever’s listening at the moment to decelerate and simply type of take into consideration how do I actually really feel?
When was the final time that I pooped? How is my sleep? How is my power? How is my temper? Like, what are the issues that I possibly must appropriate 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, you already know, managing your stress and beginning your break day with, you already know, good hydration, but in addition 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 identical to an nervousness pushed mess. Like coronary heart palpitations really feel like I can’t sustain and I’m not going to get every part accomplished. In order that I feel is admittedly vital. In order that might be a few ideas there. however primary, quantity two is consuming hygiene.
So this additionally falls inside this bucket of stress. Are you consuming in a rush, proper? Consuming in a automobile, consuming distracted at your laptop. I’m an entrepreneur. I’ve an enormous podcast. I’ve a number of practitioners on my workforce. We’re, you already know, doing all these totally different tasks. Generally it might probably really feel unimaginable to step away, you should step away.
You in all probability additionally want it and also you’ll be extra productive for those who do. so step away, take three huge breaths. When you’re sitting down along with your meals, really take a look at your meals. Like be glad about this meals, chew your meals. Many individuals don’t chew their meals nicely sufficient. I’m going to lift my hand and say I’m responsible of this as nicely As a result of it’s onerous.
These items are simple. They’re loads simpler stated than accomplished, proper? It’s onerous, proper? So consuming hygiene is vital We have now our morning routine. I might name that like pooping hygiene once more. So that you’re giving your self a while, you already know Get a squatty potty, that might be good too. Hydration, we type of touched on that.
meals high quality, we touched on that. I might add right here although, to meals high quality, if you’re actually constipated, and I’ve a number of the following pointers in my constipation treatment 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, allow you to go to the toilet.
If you wish to do the peel on it, it provides you slightly 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, quite a lot 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 vital for therefore many various enzymatic capabilities within the physique. And sadly with our agriculture and farming practices, you already know, 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 is able to assist pull water into your bowels. It’s an osmotic laxative as nicely. glycinate, one of the absorbable types of magnesium and a few vitamin C. So we received 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 wherever. It’s simply accessible. Any pharmacy. I simply don’t suppose 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 essential to apply it to the go nice that may assist, you already know, alleviate a constipation, however I might do one thing, you already know, that’s tastier and simply day by day.
if you wish to do capsules, you’ll be able to all the time do capsules as nicely. 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 wish to take it for constipation. We actually wish to have, you already know, our cells, be ample in magnesium as nicely. So that might be one other suggestion.
After which quantity six, and that is type of, you already know, over arches, every part is hold a chart and course appropriate. So once more, as females. We’d have occasions in, you already know, our cycle the place, whether or not it’s mid cycle, whenever you’re ovulating or proper earlier than your interval, you’re getting a surge in hormones, progesterone is peaking and also you want slightly bit of additional assist, otherwise you want extra fiber, you want extra water, you already know, it’s essential to alter, your weight loss program accordingly, you are able to do that, but in addition course appropriate.
So if this isn’t getting higher, work with somebody to get to the foundation 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 vital to begin with the fundamentals as a result of you’ll be able to go down the purposeful testing route and waste an entire lot of cash, time, power, and be annoyed when actually it comes again to the truth that your physique has fundamental wants and.
We haven’t been according to these. So for those who get according to these items and you already know, it’s not enhancing otherwise you’ve received different signs happening, proper. Work with somebody in a program, tackle your intestine well being. Sure. But in addition take a look at hormones as a result of hormones can play a large 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 essential to course appropriate. 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 would worsen. So I all the time inform individuals, you already know, after they’re hesitant on attending to the foundation 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 possible ends in extra of an funding, proper, since you’re going to spend extra time and extra money making an attempt to appropriate issues as a result of we didn’t hear early on.
Ruth Soukup: Proper. Such good recommendation. Wow. So many issues.
And I really feel like we might hold speaking about poop endlessly. 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 in fact, we are going to hyperlink to all of them in our present notes.
Liz Roman: Sure, completely. So I’m on Instagram on the Poop Queen.
That’s my most energetic platform. I’m on different platforms, as nicely. We do have a High 1% podcast, a well being revival present. So now we have over 750 episodes now of all issues girls’s well being, purposeful well being, hormones, coaching, mother, life, entrepreneurship, all of that. I do have the Free Constipation Treatment Information, as I discussed.
So I’ll offer you a hyperlink for that. Fitmomlife. com backslash Liz. and you’ll obtain the constipation treatment there. I do have a child’s constipation treatment. If that’s one thing your kiddos are combating, it’s in fact, a lot totally different than the grownup constipation treatment. And what am I engaged on? Gosh, 2025 goes to be.
Filled with tasks. 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 slightly bit about hormones right here past the heart. So many issues that may influence, bloating, and we’re going to be doing a little enterprise mentorship this 12 months, touring and talking.
So only a lot on deck, however, most significantly, you already know, all the time fascinated by how we are able to serve individuals and assist girls who’ve. Sadly not been helped by the healthcare system that now we have right here within the U. S.
Ruth Soukup: For certain. For certain. 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 might have? I’ve two. Two youngsters. Two ladies. So, yeah, and everyone, after we had little ladies, everyone stated, oh, simply wait until they’re youngsters. And everyone was proper. ,
Liz Roman: sure. everyone was proper.
Teenage ladies. I actually wished a lady 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 not less than a handful of occasions and stated, we’re going to be in for fairly a journey when he’s, I don’t know what’s, you already know, I do know ladies 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 superb. Thanks a lot for all of the superb info. And like I stated, we are going to share all the hyperlinks, then every part 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