That is the transcript of an interview hosted on Ruth’s Really feel Higher. Reside Free. podcast.
Ruth Soukup: Should you’ve listened to this podcast for any period of time, you’ve most likely heard me discuss intestine well being at the least a couple of times, and possibly much more than that. However there’s a very good cause it’s just about unattainable to speak about well being and weight reduction with out ultimately speaking concerning the intestine as a result of it’s so central to our general well being and the way we really feel.
However in the case of truly therapeutic our intestine, there are not any easy solutions. In reality, it’s not only one factor, as at the moment’s visitor is gonna clarify, it’s not even all the time simply concerning the meals. So let’s dive in.
Welcome to the Really feel Higher Reside Free podcast, dropped at you by FIUs. I’m your host, Ruth Sukup, and right here we’ll discuss all the pieces from the science of weight reduction to sensible ideas for making your well being a precedence within the midst of a busy life. It’s a little bit bit nerdy, a little bit bit humorous, and a little bit bit revolutionary.
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So buckle up buddy, as a result of it’s about to get actual.
At present we’re gonna be chatting with Hannah Ward, who’s a girl on a mission to assist folks really feel genuinely at house of their our bodies by reworking intestine well being from the within out.
Hannah has guided tons of of shoppers to lasting wellness by addressing the basis causes of their digestive struggles. Because the founding father of Hannah, a purposeful diet follow devoted to pure heal therapeutic, she empowers ladies worldwide to beat power digestive points like bloating, IBS, acid reflux disease, constipation, and extra.
And like I stated, for those who’ve been listening to this podcast for any period of time, you most likely already know that I’m just about obsessive about intestine well being as a result of it’s such a basic a part of therapeutic your physique and feeling good general. Suffice to say, I’m so excited for at the moment’s visitor and so excited to have the ability to introduce you to at the moment’s interview visitor, Hannah.
A Phrase. Hannah, thanks a lot for being right here. I’m so excited to speak to you. Thanks for having me. I’m excited to dive in.
Ruth Soukup: Yeah, so let’s simply begin with type of the broad overview. Who’re you and the way did you get to be doing what you are actually?
Hannah Alyward: Sure. So my title’s Hannah Ward. I’m the CEO and founding father of Han.
And at Ham we actually assist ladies overcome power digestive points. So issues like bloating, constipation, IB slike signs, so bowel motion points, urgency, plenty of power bloating. Um, we’ll see even plenty of like completely different pores and skin circumstances too. So power pimples, eczema, a number of that stems from the intestine. We actually simply type of dig deeper to take a root trigger strategy and tackle like repairing the intestine by way of extra of a root trigger purposeful lens.
And I actually acquired into all of this as a result of, , I used to be scuffling with these points myself. I had, um, power digestive points for years. You understand, I might appear like six months pregnant with stomach bloating after maintaining a healthy diet meals. I used to be consuming very wholesome, I used to be exercising frequently. I knew rather a lot about well being.
I used to be quote unquote doing all the appropriate issues. I used to be. Like younger, I used to be lively. I I don’t actually drink a lot alcohol. None of it actually, , added up or was making any sense. And it was very complicated ’trigger nobody actually knew the best way to assist me. You understand, it was type of like, properly, you’re younger and also you’re wholesome and also you’re on no drugs, like, you’re, you’re nice.
And I knew deep down that one thing needed to be off as a result of I didn’t all the time, , really feel that method. Then additionally I simply, I used to be like, I, I ought to have extra power than this. I ought to be capable to eat these meals, , with out type of like quote unquote paying for it for a very long time afterwards. And it acquired to the purpose the place I used to be actually like skipping meals simply so I might like button my pants and exit to dinner with my pals, or I used to be packing, , all my very own snacks in every single place I went.
And it was, , I, I wanna be conscious of claiming, like, embarrassing. I don’t suppose anybody must be embarrassed of what they’re experiencing, however. It didn’t, it didn’t assist, proper? So it was type of like hitting my confidence. It was hitting my belief with my physique. It was hitting how I confirmed up on the earth.
Um, and it was actually closely impacting my life and my, my relationship. So, , I, I really like the work that we do as a result of sure, we’re addressing the intestine on the root, however sometimes we’ll see it. It, it doesn’t, it’s probably not concerning the bloating, it’s about like how the bloating impairs your high quality of life and the way it impacts the way you present up in your daily and your confidence and all of that.
And that’s what I actually love serving to ladies by way of. So yeah, I simply was like, I’ve to dig deeper and I’ve to determine what’s occurring. After which I began seeing. That a number of different ladies had been scuffling with it too. And it wasn’t simply me. Girls had been making an attempt a great deal of issues and probably not getting any outcomes being advised.
They only had IBS being advised, , all the pieces seems regular. We we’re unsure your colonoscopy’s nice. Um, and I used to be identical to, we’ve gotta get these ladies some solutions. In order that’s how I’m right here. Superior. That’s
Ruth Soukup: superb. So how did you finally like
Hannah Alyward: determine what was the issue? Tons of analysis after which extra purposeful testing.
So, um, like we love purposeful testing. I’ve acquired a staff of purposeful registered dieticians and so we’ll run labs that you just wouldn’t actually like usually get at your conventional Western medical physician’s workplace. Um, generally a purposeful medication physician will run them. You simply wanna actually be sure that for those who’re gonna put money into the labs like.
You’re working with somebody who actually is aware of the best way to work with the lab. ’trigger they will get a little bit expensive. However I used to be, , I used to be type of seeing that within the purposeful and holistic house, a number of it is rather like meals, meals, meals, meals. And clearly meals is like so extremely highly effective and diet is, however there’s type of this layer deeper in the case of intestine well being.
So that you’ll begin reacting to all kinds of various meals when you have these underlying intestine imbalances. And as soon as I type of. Discovered that I used to be like, oh, I wager you I’ve a few of this, one thing right here needs to be current. Um, that’s principally inflicting me to react to those meals, particularly like wholesome meals, proper?
Like I might look six months pregnant after consuming an apple. I, I used to be like consuming candy potatoes. I couldn’t tolerate them, so it wasn’t simply, , I took out gluten, I took out dairy, I took out sugar. I wasn’t ingesting alcohol, and it was like this, this layer deeper. Then I ran some testing and I used to be like, okay.
Every little thing is smart right here. Um, I had some like mould toxicity and I additionally had a number of intestine imbalances, like sluggish abdomen acid and intestine dysbiosis and low intestine immune operate. And these items had been contributing to me reacting to all of those meals, um, and feeling like constipated and bloated and all of that.
So it took a number of analysis and truthfully like a number of trial and error, um, and studying from lots of people on this house that had been type of doing various things. After which I, I used to be began to place it, put the items of the puzzle collectively.
Ruth Soukup: Attention-grabbing. So, I imply, I feel there’s a number of misconceptions about intestine well being, proper?
’trigger that’s what I’ve heard too, proper? Simply lower out dairy and lower out gluten after which try to be nice. And that’s what you’re saying is there’s all kinds of different issues. So how, I imply, how do you even get began with understanding like what’s occurring?
Hannah Alyward: Yeah, it’s a very good query. And , I feel the, like taking out gluten and taking out dairy and all of that, it’s, it’s stemming from like your.
Like elimination eating regimen, proper? Like a standard elimination eating regimen. And so they have their time and place. I’m not right here to love knock them. Um, , they’re, they’re used as a gold commonplace in some circumstances to type of like, see yeah. What meals sensitivities do you’ve gotten, proper? Um, however I feel that on this like wellness house, a number of this info has simply.
Been like despatched out to everybody, like broadcasted on social media and all of that type of stuff. So now persons are doing these items that possibly don’t even should be doing these items. Um, so yeah, I imply, I feel if you’re simply getting began taking a few of these meals out of the eating regimen to see for those who really feel any higher, like.
It’s fairly low price. It’s, it’s easy to do. So for those who needed to trial that at house first, like, , go forward and try this. We simply wanna keep away from maintaining these meals out like perpetually, proper? As a result of that’s what can positively occur. So by the point folks come to work with us, I imply, they’ll be consuming, like, a few of them are consuming like 5 to 10 meals.
They’re scared to eat these different meals. Um, so yeah, it’s, it, that may be a very good place to begin. However we additionally, , wanna ask like, why are we. Why do we have to take out these meals within the first place? As a result of that’s what we actually wanna discover out as a result of a, a wholesome and powerful like resilient intestine microbiome can tolerate most meals, and that’s what we wish.
A number of issues right here and there. You don’t really feel nice after consuming, that’s nice. You understand, I don’t anticipate anybody to really feel nice after like. Consuming an entire pizza, however if you Proper. Like one thing like that. Otherwise you’re out. Yeah. You understand, consuming a bunch of meals with pals on a Saturday evening, no matter, a little bit bloating after that.
Okay. Um, however for those who’re feeling like bloated, you get up bloated, you’re bloated after consuming, , a salad and stuff like that. Like there’s extra for us to research. So peeling a few of these meals might be useful a little bit briefly. Quickly. That’s like un underline, underline briefly, proper?
Mm-hmm. Then, , to take it a layer deeper. That is the place the purposeful testing, I feel actually comes into play. So we will see what’s going on within the intestine microbiome that may very well be contributing to why you might be reacting to those meals. Um, and generally they’re not identical to one meals like gluten.
Clearly just like the, the protein and wheat, however generally possibly you don’t tolerate fat very properly. It’s not like only one singular meals. It’s fat as an entire. So might that might embody wholesome fat. That may very well be avocado, that may very well be, , olive oil, it may very well be cheese, it may very well be, , fried meals, no matter.
And there’s an underlying cause for that, proper? Being fats maldigestion, which then stems from the liver and gallbladder. So we are available and we’d work on the liver and gallbladder. So then you’ll be able to tolerate these meals as soon as once more. So it may be, , for those who’re on this journey like o by yourself, it may be a little bit tough to choose up these patterns.
Um mm-hmm. However generally, , for those who needed to get began too with like, okay, cool, do I really feel worse after I eat protein wealthy meals? Do I really feel worse after I eat fats wealthy meals? Or is it fiber? Can I not tolerate fiber or wealthy meals? That may give us extra perception as properly.
Ruth Soukup: Hmm, attention-grabbing. So what are among the shocking root causes to intestine well being points that folks don’t essentially all the time take into consideration?
Hannah Alyward: So many issues. Um, now you me talked about mould, which was attention-grabbing. Yeah. Inform me
Ruth Soukup: extra about that.
Hannah Alyward: Yeah. Oh my gosh. We see a lot of it. I, I want we didn’t, I actually want we didn’t. I all the time say like, I by no means ever needed to turn out to be, um, uh, a practitioner within the mould house. It was by no means a want of mine. However we, like, if, for those who’re working in purposeful intestine well being, you principally like need to understand it since you’ll see it.
Um, it’s a giant cause why folks don’t get higher. Um, it’s a, it may be a giant cause for like weight reduction resistance too. Um, advanced hormonal points, hair loss, like power fatigue. So there’s a, there’s a stat on the market. I don’t wanna butcher it, however I, I feel it’s like 90% and you may reality verify me on this.
So, uh, , I don’t have the paper in entrance of me, however I consider it’s like 90% of individuals with power fatigue syndrome. Have excessive mould ranges, like mycotoxin ranges, um, actually. Yeah, it’s a giant, it’s a giant quantity. So, um, , mould primarily, , it could develop in water injury buildings. We do get some publicity by way of meals.
Personally, I’m not like tremendous fearful about small quantities of publicity by way of meals. I, I don’t take the, like me and my staff, we actually don’t take the strategy of like. Getting actually nitty gritty to the purpose the place you’re identical to scared to eat something. That’s not what we wish, proper? I would like you to have the ability to like reside your life fortunately and journey and do your factor.
So I’m not like, oh my gosh, by no means get a espresso out as a result of there’s mould in it, proper? However sure, we will get some publicity by way of meals, and so we simply decrease the place we will, um, based mostly on how issues develop. So like espresso beans and the way they’re saved, , with they’re scorching and so they’re humid and so they can develop mould, um, corn, grains, peanuts, issues like that.
However as soon as once more, that’s probably not what I’m like stressing over as a result of your physique has these pure detox programs to love deal with this by itself if you’re taking excellent care of your self. Nevertheless, for those who’re like dwelling in a. Mould ridden constructing. So that you’re getting tons of publicity on a regular basis that I might put in a unique class that like actually does should be addressed.
So these mycotoxins put heavy burdens in your detox programs. Wow. Wow.
Ruth Soukup: So what different like underlying causes that you’d possibly not take into consideration are there.
Hannah Alyward: So we’ll see a number of like intestine dysbiosis. And dysbiosis is actually only a fancy time period for saying that there’s like an imbalance in your intestine micro organism.
Um, there’s completely different patterns for this. There might be like insufficiency, dysbiosis the place you don’t have sufficient of your good intestine micro organism. And we, we truthfully see that rather a lot too as a result of because the eating regimen has like. Westernized and modernized. You understand, we’re getting much less variety in by way of the eating regimen type of naturally.
Um, so you will need to eat like plenty of selection in your wholesome entire meals to assist your intestine microbes. Um, however we will additionally see an overgrowth of extra like dysbiotic, what we might name dysbiotic or opportunistic intestine micro organism that may trigger tons of signs like eczema, pimples, power bloating, um.
Constipation, diarrhea, histamine overload it. It may possibly actually get a bit extra advanced, however so folks can actually perceive it. We, we principally simply have an overgrowth of not, not so good intestine micro organism which are contributing to many alternative signs. So once we work with shoppers, , we wanna dig deeper into like, what even brought on that.
However I don’t suppose we’ve ever seen a shopper that hasn’t had some little bit of intestine dysbiosis.
Ruth Soukup: Attention-grabbing. So what about like life-style components, sleep, stress, how does that play into your intestine well being as properly?
Hannah Alyward: Massively. Yeah. So I imply, stress is big. And going again to what I used to be saying with like digging deep as to love why do now we have this intestine dysbiosis within the first place?
I feel a number of the time is. Due to the power stress that so many people have endured. You understand, like life, life hits us and it’s type of like, um, a little bit tough by nature. You understand, it’s by no means, nothing actually absolutely settles down for an extended time period and issues occur that we don’t see coming.
After which we simply have like, particularly ladies, like kind A ladies, perfectionist leaning ladies, um, very pushed, hardworking ladies that possibly don’t like. Maintain themselves earlier than they handle everybody else, and so they put themselves on the again burner. So possibly that appears like skipping meals. Perhaps it seems like yo-yo weight-reduction plan, possibly it seems like, um, over exercising, not getting sufficient sleep, , folks pleasing.
I imply, there’s so many like instructions we might take the dialog, however. All of these issues are stressors not hitting your nutrient wants are stressors. Not consuming sufficient is a stress, is a giant stressor. Um, yeah, pulling out tons of meals is a giant stressor. Experiencing power stress is a giant stressor and primarily underneath stress, digestion is an afterthought, proper?
So we’re not. Your physique isn’t set as much as correctly digest your meals. If you end up experiencing a number of stress, you’ll routinely produce much less abdomen acid, fewer pancreatic enzymes. Cortisol will enhance, cortisol will trigger points along with your intestine lining. So I all the time say like stress doesn’t keep stress, proper?
It impacts your physique. It, it has a physiological influence within the physique. And that’s when over time we’ll see stress trigger a number of intestine points.
Ruth Soukup: So, I imply, it seems like there’s so many issues, proper, that you just, you, it. Like how do you even, how do you even start? Like I simply speaking about stress makes me really feel stressed as a result of as quickly as we begin speaking about stress, I’m like, oh, I really feel it.
I really feel my cortisols going up. Yeah. And I feel then like you then suppose like we like. This, it nearly like I visualize this multi-headed monster, proper? Or taking part in whack-a-Mole the place you’re simply making an attempt to hit all of the various things and also you, how are you aware you’re doing it proper? After which if you’re a sort An individual, you’re like making an attempt to verify all of the bins and never getting all of the bins checked.
So, however concurrently you’re saying all this, prefer it’s all interconnected and that’s what I hear is simply, it’s so, it’s such a holistic. Method. So how, the place do you even begin with that? When it feels overwhelming of, I don’t even, I don’t know. I wanna, I wanna repair my intestine. I wanna have a wholesome intestine.
I wanna lose the burden. I wanna do all of the issues for my physique that I do know is meant to occur. However now there’s so many issues I don’t even know the place, the place to show and what to do.
Hannah Alyward: Completely. And I feel I prefer to put stress in nearly like completely different buckets. ’trigger we’ve acquired like emotional psychological stressors, then we’ve acquired bodily stressors after which now we have like environmental stressors.
’trigger I agree. I imply, I feel the subject of stress alone, it’s like persons are like, cut back your stress. And it’s like, yeah, I, duh. Proper. Like, I get it, however how do I try this as I’m making an attempt to love operate in society? So, , it’s actually like what’s inflicting probably the most stress for you in your life proper now?
And that’s gonna be completely different for, for everybody. It’s completely different for me to you, possibly now we have some overlap as like enterprise house owners presumably. However , everybody’s in their very own expertise. For some folks it is perhaps monetary stress. For some folks it is perhaps their well being. For some folks it is perhaps their relationship isn’t serving them anymore.
Proper? So it’s like. Should you take two minutes and get actually radically sincere with your self, like what is definitely inflicting you stress on a day-to-day foundation and the place can we take one step in direction of, , kind sorting that out a little bit bit. Um, for a few of us, it’s like we’re on our telephone an excessive amount of, , so it’s like, can now we have higher boundaries with our telephone?
That’s a brilliant easy begin. Um, however for lots of ladies, I might say that we see like they’re undereating and so they’re over exercising. And that will type of fall into the like, um, bodily stressor bucket, proper? In order that’s probably not like I’m confused at work or, uh, I misplaced a cherished one or something. That psychological and emotional stressor, it’s extra of a bodily one.
So can we provide help to stability your blood sugar? Can we get you consuming sufficient protein? Can we get you actually fueling your physique? Like. Not skipping plenty of meals, ensuring that you just’re correctly fueled to really like enhance your stress, your stress resiliency. So if you do encounter this stress, or possibly in one other bucket over right here, you type of have these like uncooked supplies, proper?
Such as you’re consuming meals with magnesium, your blood sugar is regulated. Like these items are gonna provide help to tolerate these stressors a bit higher. So. If somebody is listening to this and so they’re like, okay, actually the place do I begin subsequent? You understand, my first advice can be, discover ways to stability your blood sugar and, and just be sure you’re consuming sufficient meals all through the day.
Ruth Soukup: Hmm.
Hannah Alyward: In order that’s the first step. Yeah. That will be a giant the first step for, for me. Um, as a result of with out that, you’re gonna be combating your physique’s like personal biology all day lengthy. And what occurs is. When your blood sugar ranges go up very excessive, they’re gonna crash very low. And once they crash very low, your physique’s gonna push out cortisol as a way to increase your blood sugar ranges.
Cortisol is that, that stress hormone that so many people are accustomed to. So that you might be doing the meditation or the, , mindfulness follow or no matter, however for those who’re not regulating your blood sugar, you’re operating on these stress hormones with out even. Like being conscious of it, proper? So can we get you consuming satisfactory protein at every meal and a fiber at every meal?
Not going like, , six hours between meals or not skipping breakfast and consuming for the primary time at 1:00 PM and that type of stuff, um, to assist to manage your blood sugar ranges so that you simply really feel extra calm in your physique and you then don’t have that, like bodily stressor type of exacerbating these cortisol ranges all day lengthy.
Okay, so the first step, repair your blood sugar.
Ruth Soukup: Mm-hmm. Get it
Hannah Alyward: regulated.
Ruth Soukup: Sure. What’s step two? Are there extra steps for managing stress general? Only for, for like approaching intestine well being and, and I. Getting it fastened.
Hannah Alyward: Yeah. Yeah. In order that’s an ideal place to begin. Um, then I might say what we will additionally do is like be taught to optimize digestion.
So I feel there’s a number of speak within the purposeful well being house that’s just like the intestine microbiome and probiotics and all of the micro organism, however earlier than something even makes it into them, like microbiome, most individuals are referring to the massive gut and all of the micro organism which are in there once they’re speaking about that.
We now have to be sure you’re truly digesting your meals properly earlier than the meals even will get there, proper? So underneath stress, we received’t digest our meals as properly. Um, so how can we assist to optimize digestion a little bit bit too? ’trigger that’s gonna actually assist to attenuate bloating, decrease constipation, like that feeling of like actually feeling full proper after consuming, gassiness, all of that.
Um, and there are easy methods for that too, so we will, , take six 60. Stomach breaths earlier than consuming every meal. That’s gonna assist the physique transfer into the parasympathetic nervous system response versus the sympathetic, which is that battle or flight state. We’re gonna digest our meals and produce extra digestive juices once we are in that relaxed state.
So earlier than you eat, take a pair deep breaths, assist your physique like sign to your mind. We’re protected, we will digest our meals. We’re not operating away from any hazard now. ’trigger that’s how the physique was designed to really like eat and digest its meals. Um, so don’t simply seize a fast meal and eat at your desk.
Sure, exactly sure. Asking for a frontier. Proper. And so it’s like once we widen the lens, we will see why so many find yourself with intestine points. I imply, we’re like, , shoveling no matter we will into our mouths in between conferences, proper? And so many people are doing that. I’m not proof against that. I, and I’m a really sincere with my shoppers.
I’m like, pay attention, I’m on this with all of you guys. I don’t battle like I did earlier than, however , life occurs to all of us. Um. So Sure. And being current along with your meals. I imply, even cooking your meals will assist since you’re like smelling it. You’re, as quickly as you scent the aromas from the meals, your physique actually begins producing extra digestive problem, um, digestive juices to interrupt down your meals.
So you’ll be able to consider if you ever walked into like a yummy Italian restaurant and also you stroll in, you want scent the garlic and you may like scent the garlic bread and the tomato sauce and all of that. And you then’re like, Ooh, I’m able to eat. Like I’m hungry now. That’s your physique, actually like smelling the meals.
You haven’t put something in your mouth but, proper? And it’s going, Ooh. We’re priming ourselves to really digest our meals correctly now. So some of these things is actually like innate, proper? We’ve simply gotten a bit far faraway from it.
Ruth Soukup: Properly, it’s, I imply, it’s attention-grabbing when you consider it as a result of it’s not identical to listening to you discuss this.
It’s not simply our tradition of consuming commonplace American eating regimen, which is in and of itself not nice due to all of the crap that’s that’s in our eating regimen. However then if you consider how far eliminated most of us are from making ready meals and, and making it ourselves and cooking and taking time to cook dinner a meal, it’s like seize it and go, what can I make that’s faster?
Put it within the microwave or no matter, and you then’re lacking out. That as properly. It’s, that’s actually attention-grabbing. Which I’ve by no means, I’ve by no means truly heard anyone say, take deep breaths earlier than you eat earlier than, like, and that may support in your digestion. I imply, it’s so easy. Like, if you consider it, like that’s a really, there’s a number of te issues that folks inform, like, recommendation we get on this podcast the place I’m like, yeah, I’m by no means gonna try this.
However that’s one thing that it’s truly fairly straightforward to do. So I might add that into my routine. However yeah, it’s, it’s simply, I imply, you don’t even actually. Like, take into consideration how a lot our present. Life, the, like, the lifestyle and the way in which that we reside our lives is, is contributing in a method that’s not even essentially meals associated.
It’s identical to the busyness of life. Attention-grabbing.
Hannah Alyward: Completely. As a result of I do, I do suppose that persons are extra conscious of just like the meals that they’re consuming these days too. Proper? In order time goes on, I imply, persons are getting more and more, more and more conscious of like, oh, there’s a number of. You understand, crap in our meals, we have to actually take note of this and all of that.
Um, however the dialog can positively go deeper. I imply, I can actually, actually go off on this and even once we consider, , most of us identical to sit inside all day, , and we weren’t actually ever meant to try this both. A, we had been by no means meant to be sitting all day. Um, b we had been by no means meant to love be inundated with synthetic gentle, actually all day lengthy, , so one other.
Factor that you are able to do that’s free, that’s gonna take 10 minutes, you could actually begin, like at the moment or tomorrow, is getting some solar publicity. And also you don’t need to be baking within the solar. However like very first thing, if you get up within the morning, step exterior, open your blind, step exterior, like drink your morning water, your espresso, or no matter you’re, you’re having.
You understand, with exposing your, whereas, exposing your eyeballs to the solar, that’s gonna assist your circadian rhythm, which is able to assist your sleep later that evening. It’ll assist a wholesome rise in cortisol. Our cortisol must be going up very first thing within the morning, um, that helps like give us power to get up and get the day going and all of that.
Which is able to then assist with, , us winding down at evening too. However , we will’t actually anticipate the physique to really feel nice once we’re like, get up, we have a look at the telephone, we by no means go exterior. We’re taking 5 steps all day after which we’re like speeding in between all the pieces. Proper? So merely simply stepping exterior and getting that solar publicity very first thing within the morning, after which for those who can at evening too, like sundown, um.
Time so your physique can sense like your, your eyeballs can mind can sense these completely different like gentle rays that’s additionally gonna provide help to wind down at evening. So there’s a lot superb, like free stuff that we will begin with.
Ruth Soukup: Yeah, like nature. That’s attention-grabbing. So I don’t know for those who even know the reply to this query.
It’s form, it’s type of unrelated, however I’ve, I’ve been interested by this, ’trigger I’ve heard this concerning the circadian rhythm and going exterior and the way vital that’s. Particularly very first thing within the morning. And I do, like, I’m going for a stroll often with my canine as quickly because the solar comes up at seven. However I stand up.
At like 4, proper? Mm-hmm. Three or 4 within the mornings often. And I’ll work for a number of hours after which go for my stroll. And I’m simply curious, like what does that do? Does that It’s a,
Hannah Alyward: yeah.
Ruth Soukup: A nasty factor.
Hannah Alyward: Hmm. I imply, I don’t wanna say it’s a foul factor. If that’s like what works for you, then that’s what works for you.
You understand? I feel as if you will get exterior as quickly because the solar does come up, that’s gonna be useful. Um, do you’re feeling properly rested if you’re waking up that early?
Ruth Soukup: Yeah, I imply, I’ve all the time been an early morning particular person. Like I don’t even set my alarm. I simply get up each every single day. In order that half isn’t, that’s probably not the problem, however, um, however I’ve been interested by that.
’trigger I don’t even know the way I might sleep in, proper? Like, it’s so ingrained in me to stand up like, so, so pure. I imply, possibly ultimately I, if I simply power myself to return to sleep or one thing. However I’ve questioned like, is that really, is, there’s, so there’s. For years, proper? All people’s like, you gotta stand up early, you gotta stand up early, you gotta stand up early.
And that was by no means exhausting for me. However now I ponder like, is it truly, is that really a wholesome behavior to be getting up so early earlier than the solar spending time, , three hours in entrance of the pc earlier than I even have like pure gentle? So I used to be simply curious if I, it’s like I stated, it’s completely off matter.
Should you don’t wanna reply it, you don’t need to. However I’m simply curious if that, if that makes the distinction.
Hannah Alyward: Yeah, it’s a very good query. You understand, I’m making an attempt to suppose if I do know, like, the precise information to love, assist what you’re asking me. No, I imply, I, I don’t suppose that instantly getting display screen time, very first thing within the morning is good.
Um, my greater query can be like, how do you’re feeling? You understand, like how, how are your hormones? How’s your power? How’s your digestion? If all of these issues are feeling fairly nice, then. I feel we most likely have our reply. ’trigger that’s the opposite factor. I imply, there might be information to again, like truthfully something.
And on the finish of the day, the true query is how do you’re feeling in your daily? And for those who, if one thing’s off, then let’s shift one thing. But when not, then. Nice. Properly say I really feel fairly
Ruth Soukup: good. So
Hannah Alyward: yeah, there you go. I’m unsure, however I do spend a number of
Ruth Soukup: time fascinated with well being stuff and speaking about well being stuff.
So I’m most likely not the, I’m most likely not the typical particular person, so possibly all the opposite good things that I’m doing is like counteracting this one factor that I’m doing. That’s. Actually dangerous for me. I don’t know. Perhaps I want to check it. Discover out.
Hannah Alyward: Yeah, you might all the time check your cortisol ranges and see what they’re if you get up after which, , an hour and a half after, like we might check your cortisol awakening response and primarily see like what your.
What your ranges appear like very first thing within the morning. However then once we check cortisol, we wanna do like a 4 level check sometimes as a result of your ranges change all all through the day. So it’d be a saliva check for anybody , um, not a blood check the place we’re getting like one single shot within the blood serum.
We’d wanna do saliva and verify it all through the day to see, ’trigger it ought to type of like peak within the morning after which slowly go, , subtly go down all through the day. So, I imply, in case your cortisol curve can be wanting good, then I imply, I wouldn’t actually be too fearful. Huh. Attention-grabbing. I don’t suppose
Ruth Soukup: I’ve ever had a cortisol check.
That will be, that will be attention-grabbing. Yeah. To search out
Hannah Alyward: out
Ruth Soukup: as a result of Yeah.
Hannah Alyward: I’ve all the time been scared to check my cortisol. No, I get it. I, I hear that my, one of many ladies on my staff is utilizing a, um, steady glucose monitor proper now to love verify her blood sugar ranges. Yeah. And I used to be like, let me know what you discover.
I used to be like, I wanna do one too, however I’m too scared. I don’t wanna know. Just like the, as a result of the stress, the stress will bump up. Sure. Blood sugar like I used to be saying, and I used to be like, , I don’t, I don’t know if I wanna know that. In fact, , ideally I do, however I’m resisting it a little bit bit for that very same cause.
I’m like,
Ruth Soukup: generally, generally it’s simpler to reside in our, in our bubble.
Hannah Alyward: Yeah. I’m like, for those who discover out something that like is new that we didn’t already know, let me know. However aside from that, I feel I’m good.
Ruth Soukup: That’s hilarious. Okay, so, to date now we have. Stabilize your blood sugar. Mm-hmm. Then age your digestion.
Take deep breaths, cook dinner your meals, do no matter you’ll be able to to stabilize your parasympathetic sys system. Is that what you stated? Mm-hmm. Para sympathetic nervous system to make you’re feeling calm earlier than you eat, so that you just’ll digest your meals higher.
Hannah Alyward: Mm-hmm. What? Yeah. One other good thing that we will do is like get in some every day motion.
So like your morning stroll is an ideal type of instance of that motion. I imply, clearly it has so many unbelievable advantages, however lots of people are additionally, , they’re constipated ’trigger they’re, they’re sitting down all day and so they’re not shifting their physique, ? Um, so getting in some light every day motion.
I prefer to say motion versus train as a result of generally I feel once we’re like speaking about train, we like stress ourselves out that it needs to be good and we’ve gotta get in an hour class. Six days every week or no matter. It actually doesn’t should be like that. I simply need you shifting, I would like you want getting up out of your desk.
I would like you going for a stroll or dancing in your kitchen. I don’t actually care what it seems like. Simply transfer your physique, um, every day. I imply, it’s been proven to love enhance ranges of excellent intestine micro organism. It helps intestine motility, may also help get the bowels shifting. In order that’s one other like actually, um, fantastic factor you could begin, , tomorrow.
Ruth Soukup: Is it So do with motion. And I agree. I completely agree with you. Like with not calling it train. ’trigger I, I feel I’ve, I’ve had this dialog earlier than and actually my sister-in-law simply this weekend, she texted in our little sister’s group chat and he or she’s like, I simply. I really feel like I’m not doing sufficient proper now.
And I’m like, and he or she was an athlete and I, and I used to be an athlete, proper? Develop in highschool and I used to be ba I performed basketball and also you used to love three hour practices the place you’re simply killing your self and it’s terrible. And, and so my entire like concept of train is that it needs to be depressing or it doesn’t rely, proper?
If we’re not like principally dying by the point we’re accomplished, you then didn’t get a very good exercise in. And I feel she, like, she has that too and, and it’s such a tough factor to get previous it and notice that really simply going for a stroll within the morning is okay, proper? Like I stroll, I do like 10 minutes round my property with holding my cup of espresso.
I’m carrying boots and my pajamas half the time as a result of I’m like nonetheless sofa. It’s nonetheless a stroll. So it simply shouldn’t be like. I feel that has helped. However is there an excellent, like if you will get previous this concept that it needs to be exercised and hardcore for it to rely? Is there nonetheless an excellent quantity of like variety of instances you need to stroll?
Is one time within the morning sufficient? Ought to there be a night stroll? Ought to there be a noon stroll? Is there a sure variety of instances, like what’s the, what would the best quantity be? Or is that even a factor?
Hannah Alyward: Yeah, it’s a very good query and I do suppose it could differ a little bit bit, like all through. The completely different phases of life.
Ideally I want to see folks strolling like 20 to half-hour every day. Um, however it’s also possible to break that up. You understand, you might do your 10, quarter-hour for those who made it quarter-hour within the morning and you then do quarter-hour within the night, then there, there you’ve gotten it, ? Um, after which, , if we actually wanna take it a, a step farther, so.
I actually do love power coaching. That is extra formal train, proper? Like a exercise. Um, however what’s good is you actually don’t must do it like seven instances every week to get outcomes. You are able to do it like two to 4. 4 can be like, , you actually acquired your follow going. I. Occasions every week for like half-hour.
And that may be so useful for constructing muscle, which is rather like, it’s so vital as we grow old. It helps helps like bone density, it helps preserve us robust, it helps forestall us from like breaking our hips. Prefer it’s like well past simply physique composition. Um, the advantages are astounding and so, so vital like.
It makes me emotional when you consider it. I’m like, each girl must be power coaching, , only a couple instances every week, um, to construct that muscle. And it can also actually assist with insulin sensitivity. So, , that additionally we, a number of ladies battle with that, proper? Insulin sensitivity, which may then, if now we have insulin resistance, we will achieve weight and we’ll really feel extra sluggish and have extra mind fog and all of that.
Um, after which we’ll see hormonal points with that. I imply, insulin is a hormone, however we’ll see much more points with that. So the, once we begin to construct this pressure. Energy and construct muscle. This muscle nearly acts as. Like a sponge for our blood sugar. So you’ll be able to tolerate extra carbohydrates, you’ll be able to tolerate, , you shouldn’t really feel like if you go eat out on a Saturday evening and also you’re like celebrating with your folks that you then eat a meal that possibly isn’t like, , superb on your life-style, however you then placed on weight from that instantly.
Such as you shouldn’t really feel that method. Proper. We must always have extra metabolic flexibility than that. Mm-hmm. It is best to be capable to have like a donut on a Saturday morning each every now and then and never stress it. Yeah. Proper. So, however if you, if you really feel like, like if ladies say. Oh my gosh. I have a look at a donut and I achieve 5 kilos.
Proper? That’s like metabolic. We now have like metabolic um, dysfunction there, proper? That shouldn’t actually be the case. So an ideal factor might be constructing that muscle by way of power coaching to assist with that insulin sensitivity, after which your physique can actually identical to tolerate these things higher. So it’s fairly superb for like full, full physique profit.
So ideally, I imply like once we’re. Working with shoppers, I’m like, ideally we might have everybody strolling for a little bit bit, proper? Not too too lengthy. Doesn’t need to be like loopy quick or something like that. 20, half-hour a day. After which doing power coaching, like for those who’re model new, begin with two instances every week.
Should you’re within the center, begin with thrice every week, ? And it’s acquired ebb and stream with how your life goes in that second in time too. However that will be like superb. I find it irresistible. So another steps that we missed with the best way to heal the intestine? These are, I might say like these are nice locations for folks to begin.
Um, after which for anybody who’s. Desirous to take it the subsequent layer. Such as you’re like, wait, I’ve accomplished, I’m already doing all of these things. Like I eat actually wholesome and I’ve all these practices and I’m nonetheless coping with the bloating. That’s the place the purposeful testing is, identical to, it’s a complete recreation changer.
Um, so we run purposeful stool testing with our shoppers and that actually reveals us like what’s going on in your intestine microbiome, so we’re not simply trialing like. A probiotic or an enzyme, or let’s attempt collagen or no matter. Like we will actually goal in to, in, for like what your distinctive microbiome wants proper now.
And we will see folks get higher, like a lot quicker with that. So that will be the very last thing, not a, not the beginning spot for folks, however the extra superior folks. Yeah.
Ruth Soukup: That so. The intestine or the stool testing is so fascinating to me, however it additionally scares the crap outta me. Like actually, or possibly not actually as a result of I haven’t accomplished it, however how, like, how does that work precisely?
Is {that a} bizarre query? Like I I’ve do you do, do you go someplace and provides folks your poop? Like this does, this sounds so such a, that is such a foolish query most likely, however it does freak me out. So how do you, how do you check this?
Hannah Alyward: No worries. It doesn’t must scare you, however sure, it’s a stool pattern, proper?
So we use, um, primarily we ship testing kits to our shopper’s house. So that you simply carry out it at house and it’s very, it’s very like, easy. I say it’s easy, however it’s not probably the most glamorous. So sure, you’re primarily like, , pooping in like a tray and you then’re like scooping it and placing it into this vial and sending that in.
So. It’ll solely take about three minutes. However sure, I, for me, like that is my job, so we, I by no means truly acquired the pattern. The lab will get the pattern, proper? Persons are like, am I sending it to you? And I’m like, no, no, no. You’re not sending it to me, not touching your poop. I’m simply getting the lab end result. Proper.
Um, however to me it’s like second nature. I’ve, however I, like, I really like this check. I’ve. All my pals have accomplished this check. My relations, it’s, I feel it’s so vital for like preventative care and all the pieces ever. So I’m like, everybody I do know and love, I’m like, it is advisable to get this check. Um, so, however I, I had my sister do it as soon as and the primary time she did it, she like got here out and he or she was identical to, Hannah.
That was rather a lot. And she or he was like, it is advisable to be warning folks about this, as a result of that was like very private.
Ruth Soukup: It I do know. I, that’s, is is such a dumb hangup as a result of I actually have been so interested by it, however I’m additionally like, I don’t, okay, I’m gonna recover from the worry although ’trigger I get, I’m so curious. I feel it might be so attention-grabbing and interesting to search out out precisely what’s occurring.
Like I feel my intestine is fairly wholesome at this level, however it’d be good. It’d be good to know for positive. So. Yeah. And it, and you may, and so you are able to do that. So inform us a little bit bit about how we, how we contact you and the way we get to go check our poop.
Hannah Alyward: Sure. Um, I do know, oh my gosh. I get texts from pals being like, I wanna ship you my poop.
I’m like, okay, no, so that you’re nothing is me. Um, however, however sure, so we work with shoppers. I’ve acquired a gaggle program that’s known as Therapeutic Guts and Shaking Butts. We attempt to preserve it enjoyable and, um, we even have one-on-one packages and in every and in. Each packages, we all the time run purposeful stool testing as a result of that’s going to tell like your complete plan.
So it’s not like a generic, everybody’s gonna do that. We personalize a number of stuff for you. Um, so, after which in these, , completely different packages, I don’t must get into like specifics, however primarily you p you pair with a practitioner and so they’re gonna have a look at your lab outcomes and construct out protocols from there that embody issues like diet, focused supplementation, life-style changes, issues just like the deep breaths and that type of stuff, and the circadian rhythm work.
So we pull all of this in. So regardless that we’re specializing in intestine well being, we’re actually like optimizing full system well being, um, as a result of that’s how the physique works. Each system influences each other, regardless that, , western medication likes to place all of them in numerous buckets. So, so yeah, we, , we assist tons of of shoppers in these packages yearly.
So for those who needed to get testing and work with an expert by way of this. Like we, we’d love that will help you. Um, my web site is simply hannahaylward.com/. After which my Instagram, you could find me at hannahaylwardhhc. Um, after which we’ve acquired a free, like root trigger quiz too. That may be a pleasant place to begin for anybody that’s like considering taking the subsequent step.
I, it, I base it off our like, digestive well being evaluation. So there’s questions in there that gives you, , some good details about what may very well be occurring with, along with your physique. In fact, testing is like. The extra official step, we all the time need the info to confirm, however the quiz is a pleasant place to begin, and you then’ll get like instructional movies from me and subsequent steps to take and all of that with, along with your reply based mostly on what you get.
So that may be one other like, um, good place to begin for folks.
Ruth Soukup: Oh, good. Properly, we are going to be sure that to hyperlink to all of that within the present notes. So for those who wanna get your poop examined otherwise you simply wanna take the quiz, both method, for those who’re scared like me, take the quiz first, after which possibly you’ll need your poop examined.
Um, however Hannah, I really feel like we might discuss all of this for for much longer, however we’re out of time. So thanks a lot for being right here at the moment. Any ultimate, ultimate ideas?
Hannah Alyward: Oh my gosh. Last ideas would simply be like, keep in mind that you should really feel actually good in your physique. And I feel folks type of throw that round and also you’re like, yeah, yeah, yeah.
However I feel that ladies particularly as properly simply normalize feeling like, eh, okay. We’re simply used to type of pushing by way of and feeling okay, and simply know that you just, you’ll be able to really feel higher than that and also you, and you need to, and also you’re, you’re price taking that point and investing in your self, whether or not it’s like financially, but additionally identical to your time and power and all of that.
And don’t normalize, identical to pushing by way of the day. Um, you’ll be able to really feel rather a lot higher. So I hope that lands for somebody. So true.
Ruth Soukup: I hope so too. All proper, Hannah, thanks a lot. Thanks. Alright guys, that about does it for this episode. Do not forget that you will discover the hyperlink to Hannah’s web site in addition to all the different assets that we talked about within the present notes.
So be sure you verify that out. And if anybody else who is perhaps on this episode, anybody who’s coping with intestine points or bloating or digestive points or constipation. Please be sure you ship it their method. Then be sure you subscribe to the podcast to be notified of future episodes, and I’ll see you again right here for one more new episode very quickly.