How to Poop Every Day Like Royalty with the Queen of Thrones

NOTE: there are some technical difficulties in this episode we’ve tried to edit and could not. Thank you for listening with a non-judgmental ear! We felt it was more urgent to get the information in your hands than to wait to be perfect. Thanks for your understanding.

Constipated? Bloated? Gas? Diarrhea? All of the above? Life would be so much better if you could just poop every day regularly, right? During this episode we are going to flip the lid on the truth about your poop. My guest is none other than the Queen of Thrones.

Dr. Marisol, ND is a world leader renowned for her passion for cleansing and gut health, not only, because she has the degree on the wall but more so because she’s experienced feeling shitty and figured out the hierarchy on how to get healthy.

Crowned the Queen of Thrones™, for over 15 years, she has trained and educated health care practitioners and has helped thousands of patients transition from SHIT SHOW to OWNING their throne.

Dr. Marisol directs and practices at Sanas Health Practice in Canada, has spearheaded PuraSanas health supplements and invented the Queen of Thrones Organic Castor Oil Pack™ and line of products.

poop every dayThe launch of her first book, OH, SHIT!,her educational conferences and programs,  heralds her championing you to becoming your own legend.  Join her movement and help her to achieve her goal of being in 1 billion bathrooms by 2020. We can do it!

Questions we answer in this episode:

  • What does poop tell us about our bodies?
  • Was is the gold standard poop we are looking for?
  • What are the golden nuggets?
  • Should you poop every day or is there a normal for every one that’s unique?
  • How does poop impact us as we age, does it impact our hormones or weight gain?
  • How can poop be improved with Castor oil? What is a Castor Oil Pack?
  • How do you define the two most common problems? (constipation and diarrhea

Constipation Defined: eliminating less than 12 inches a day. An awesome stool tool is the length from your elbow to wrist

Might be signs of:

Deficient in magnesium

Low thyroid

Diarrhea Defined –going 5-6 times and/or having loose stools

Might be signs of:

  • Hyperthyroid
  • More anxiety
  • Too much magnesium
  • Food sensitivity or intolerance

Whether you do or don’t poop every day, you can find out if it’s too fast, too slow or just right.

How to Assess your Transit Time

Beets will color your stool. Eat them with evening meal (at least a cup)

Check, 1-2-3 days after the first day? When do the beets show up?

Less than 24 hours is really fast or more… constipated. (Listen for the details) 

“You are what you digest, absorb, and eliminate.”

~Dr. Marisol

What’s Normal? 

“Normal” poop every day that’s solid. A frequency of more than 5-6 times a day says your transit time is too fast.

Your Best Wipe:

Wipe once and wipe clean!

Your wipe tells you how good your food is for you, and leaves clues about bacteria that may be living in their gut.

How to Connect with Dr. Marisol
www.drmarisol.com 

Instagram:

@drmarisolqueenofthrones 

Freebie for Flipping 50 Listeners!

Legends of the Throne

Gut Feelings- Ebook 

Thank you for your patience with the technical issues with this post. I hope you’ll agree the moments the tracks were less than perfect were worth the information in this episode! 

7 Simple Ways to Better Gut Health Every Trip

There are a lot of tips coming your way. You’ll find seven experts and each share more than one of their favorite better gut health tips! I link to every single one of our experts and the gut goodness they have  referred to in the show.

I found relief with Atrantil and I’ll circle back to that… but when you have the best of health and gut experts in your presence, you ask! 

JJ Virgin

Celebrity nutrition expert, Fitness Hall of Famer, and four-time NY Times best-selling author of titles including The Virgin Diet and JJ Virgin’s Sugar Impact Diet, JJ Virgin is Flipping 50 – fabulously – and she’s constantly traveling herself.

Here’s what’s in JJ’s kit:

  1. Safety Net (enzymes)
  2. Shake and fiber
  3. Magnesium and vitamin C
  4. Probiotic formula
  5. Oil of oregano

Check out some of the gut supplementsJJ mentioned.

Dr. Robyn Benson

Founder of Santa Fe Soul Center for Optimal Health and pioneered the Self-Care Revolution. She’s the bestselling author of Travel With Vitality: 7 Simple Solutions to Sleeping Well, Staying Fit and Avoiding Illness.

Here’s what Robyn recommends:

  1. Gasalia Boron
  2. Oregano oil (ADP)
  3. Probiotic (Thrive)
  4. Triphala (for constipation)

Robynbenson.com/gift

Dr. Jolene Brighten is a licensed Functional Medicine Naturopathic Doctor, best selling author – who you’re going to be hearing so much more from and about, she’s a speaker, and mother who travels a lot herself.

  1. Gut Clear By Dr. Brighten
  2. Digest by Dr. Brighten
  3. Magnesium Citrate (for constipation

Learn more: https://drbrighten.com

Teri Cochrane, author of The Wildatarian Diet, and founder of the Heal and Seal program – you guessed it..all about the gut-  is a nutritional counselor & integrative practitioner who often deals with the toughest cases – and who I send my family members to! You may remember Teri if you have the Flipping 50 Bone Health mini course sharing her intel about best (and worst supplements for building bone).

Here’s what Teri recommended to better gut health:

  1. Baking soda tip (small amount) and 2 oz. water
  2. Charcoal to bind up toxins
  3. Apple cider vinegar
  4. Chamomile tea

Take Teri’s quiz to learn more about optimal eating for you and your gut.

Dr. Doni Wilson is a bestselling author and creator of the best selling program The Stress Remedy 7 and 21-day programs. She specializes in leaky gut, food sensitivities, and digestive troubles as a part of her holistic approach

  1. herbs: peppermint and fennel (tea)
  2. digestive enzymes (enzymesupport available at drdonistore.com

Take her quizto see if adrenal stress could be the cause of your gut issues.

Summer Bock is a leading gut health expert who coined the term “Gut Rebuilding.”  She is the founder of the Better Belly Project and CEO at Guts & Glory.

Summer shared her digestive first-aid kit:

  1. Probiotics
  2. Bitters (liver lover, sweet & gentle)
  3. Magnesium
  4. Activated charcoal
  5. Baking soda
  6. Quercetin

www.summerbock.com

shopgutsandglory.com

betterbellyproject.com

Finally, my better gut health white horse road in, in the form of Dr. Ken Brown’s Antrantil.

After 6 years developing the only all-natural and clinically proven answer for IBS & bloating, ATRANTIL (ahh-tron-teel)launched in the summer of 2015.  Dr. Brown developed Atrantil to help those suffering from the symptoms of IBS which we now know are caused by bacterial overgrowth.

Learn more: https://atrantil.com/

There you have a suitcase full of better gut health travel. In upcoming episodes I’ll be speaking with Dr. Ken Brown, Teri Cochrane, Summer Bock, and Dr. Doni Wilson, and Dr. Jolene Brighten to talk more about their unique programs and new books to better your health. Feel better to move more and… live better.

Thanks for your rating in iTunes!

digestionIf your digestion is off you’re not going to feel like moving your body more. Simple as that. Here’s how to get moving if you’re constipated, or get more regular if you’re unpredictable, or reduce bloating and gas.

Digestion can go wrong a lot of ways. The biggest digestive issue for women in midlife is constipation. They aren’t talking about it. Not with their doctors, their spouses, friends or trainers, but it’s limiting their life. So if that’s true for you, there’s help.

I’m sharing some popular content from a blog post last week for those of you who have more time to listen on the go than read. In the blog I share links to several products that I love, and those I share with you I receive a small commission if you use my link to try them yourself.

You can find the links in the blog post here. 

#1 Magnesium

Magnesium is one of the most frequent micronutrient deficiencies for women. It’s a powerhouse for health though! It helps you relax, and improves sleep. It aids a thriving metabolism and prevents headaches. It also helps with constipation. We’ve got an RDA of 400 mg but RDAs were designed to prevent disease, not necessarily to help you thrive in 2018. A number of things can also deplete you of magnesium, meaning you really need more all the way around.

Even if you’ve got a multivitamin with magnesium, an evening (with dinner) magnesium supplement can help you sleep and help elimination in the morning. If you start with 200 or 250 mg you can test that for a few days and double that for another three days to find your best spot. It’s a “to tolerance” kind of micronutrient.

If a bath in Epsom salt appeals to you more, that may work too. That method is probably best for sleep while getting into your gut will help more with digestion.

#2 Fiber

Pop Quiz:

  1. Do you know how many grams of fiber you should get daily?
  2. Do you know how many grams of fiber you get daily?

If your digestion isn’t optimal, it’s not working. Let’s look at increasing. Start by knowing what your average intake is now. Then add 5 grams to that and stay there for a week. Then add 5 more to that and stay there for a week.

You don’t want harsh fiber supplements that come from one source of fiber. Your body is used to eating a plate or bowl of food, getting fiber from a variety of sources. Flipping 50 Fiber Boost pulls fiber from cranberries, apples, flax and a total of 5 real food sources so it’s just like nature would do it.

But if you’re traveling, time crunched, your older parents are not preparing full meals for themselves, Fiber Boost is easy to stir into a smoothie, or a soup, or any drink for a quick fiber boost. A serving is 4 grams, or I’ll add a more generous scoop. My breakfast smoothie has between 15 and 20 grams of fiber alone!

The recommended is 21 grams for women over 50. The average American gets 15. Paleo/cavemen ate 135 grams a day. Shoot for 35-50 grams especially if you have significant weight to lose.

#3 Water

Fiber, Metamucil, laxitives… nothing is going to work without adequate water. So look at your water intake. A family member recently told me she was drinking 4-5 glasses a day. Not enough. Clearly. If you increase fiber you must increase water too!

My mom has a hard time drinking more water. I’ve got a few suggestions. Sparkling water with a little stevia or fruit added to make it more appealing. More soups. Then there’s one more secret weapon and that‘s bone broth.

Kettle & Fire bone broth has become a new passion of mine! I find myself drinking it because it takes so good! I’m sending my mom a care package! Especially in cooler months it’s a great addition to her afternoon or go-with item for a meal that also adds protein –something I’m sure she’s not getting enough of either!

#4 Digestive Enzyme

 Significant literature exists about the reduction of digestive enzymes as we age. By 75 there’s a theory that digestive enzymes are reduced to a very low percent of what we had in our 20s.

If you’re eating under stress frequently, you also may not have the digestive enzymes that help you breakdown food beneficially even in your 50s. Your digestion relies on digestive enzymes to break down proteins in all foods.

You’re probably going to want to target relief and getting regular first, then once you do help yourself avoid issues in the future and start absorbing all the goodness in foods you eat by giving your digestive enzymes a boost.

Another is bone broth. Again, it’s a solution to Kettle & Fire is also more delicious, filling, and stops cravings dead. My favorite is Mushroom & Chicken.

#5 Probiotic

 Balance your good and bad gut bacteria by taking a probiotic. You can try yogurt with active cultures. I know it was recommended for my mom by her doctor. But we’d found that she did better without gluten, wheat, and dairy. A probiotic is another pill but you can also find it in powder form and it mixes into water easily.

If you (or your parents) take prescription medications or over-the-counter meds regularly they can harm the good/bad bacteria balance in the gut. So a probiotic is probably a good idea. Your digestion can’t be up to par without a good balance.

#6 Fat

I’m going to take a stab and guess that many older generation adults don’t get adequate healthy fats as they age. Using a high quality oil can be a big help in lubricating from the inside out. Skin, hair, brain health and internal organs all need fat as we age.

Since olive oil is not all we think it is, and coconut oil is still a flavor favorite but missing monounsaturated fat, I’ve switched to avocado oil for 90% of my cooking.

I love the taste and go through a bottle every couple weeks! I’m a part of the avocado oil club! You can have your wine!

#7 Exercise

Then shall we address the obvious at this fitness site? I realize you may not feel like moving a lot if you feel “full” inside or bloated. Start one or two of these things already mentioned and start walking. Even that will help. Then target your core. Strong core muscles will help you move things through your system faster.

A few simple things to do in case you can’t do more vigorous core training:

  • Sit in a chair away from the back and move your knees as if you’re marching. Go slowly so you have to use your core to maintain your upright position.
  • Use an exercise band around your thighs just above knees. Sitting in the chair with feet together open and close your knees against resistance of the band.
  • Standing and side step with the band just above knees. Go 4 to one side and back the other way. Then try six, then eight.
  • If you can lie on the floor, try starting with stabilization exercises in this video. For a more progressive beginner, intermediate, and advanced set try The Flat Abs Better Back dvd.

You’ll find all the resources mentioned today in the blog here.

I’d be grateful if you left a rating in iTunes! 

constipation Constipation is Temporary

I am certain that as a student in exercise science 35 years ago, never once did I aspire to write a blog about constipation. If, however, you’re an older adult, you’re working with older adults, or you have older adult parents, it’s going to come up.

Truly, it comes up with younger people more than you might suspect too. Women in general tend to think that it’s just them or just their “normal.” Any one of these six things alone may help you and combining them will buff up your digestive system, or that of your parents. Irregularity, is not normal.

Before the Metamucil, the suppositories, or enemas, let’s talk about what you can do more easily, more comfortably, and more predictably.

Maybe you’re healthy and young. If you’re reluctant to exercise because you feel heavy or bloated, you’re not alone.

#1 Magnesium

Magnesium is one of the most frequent micronutrient deficiencies for women. It’s a powerhouse for health though! It helps you relax, and improves sleep. It aids a thriving metabolism and prevents headaches. It also helps with constipation. We’ve got an RDA of 400 mg but RDAs were designed to prevent disease, not necessarily to help you thrive in 2018. A number of things can also deplete you of magnesium, meaning you really need more all the way around.

Even if you’ve got a multivitamin with magnesium, an evening (with dinner) magnesium supplement can help you sleep and help elimination in the morning. If you start with 200 or 250 mg you can test that for a few days and double that for another three days to find your best spot. It’s a “to tolerance” kind of micronutrient.

If a bath in Epsom salt appeals to you more, that may work too. That method is probably best for sleep while getting into your gut will help more with digestion.

#2 Fiber

Pop Quiz:

  1. Do you know how many grams of fiber you should get daily?
  2. Do you know how many grams of fiber you get daily?

If you’re not digesting optimally, it’s not working. Let’s look at increasing. Start by knowing what your average intake is now. Then add 5 grams to that and stay there for a week. Then add 5 more to that and stay there for a week. Both too little and too much fiber can contribute to constipation.

You don’t want harsh fiber supplements that come from one source of fiber. Your body is used to eating a plate or bowl of food, getting fiber from a variety of sources. Flipping 50 Fiber Boost ** pulls fiber from cranberries, apples, flax and a total of 5 real food sources so it’s just like nature would do it. But if you’re traveling, time crunched, your older parents are not preparing full meals for themselves, Fiber Boost is easy to stir into a smoothie, or a soup, or any drink for a quick fiber boost. A serving is 4 grams, or I’ll add a more generous scoop. My breakfast smoothie has between 15 and 20 grams of fiber alone

The recommended is 21 grams for women over 50. The average American gets 15. Paleo/cavemen ate 135 grams a day. Shoot for 35-50 grams especially if you have significant weight to lose.

**Visting between Feb 22-28, 2018 Save 15% on Fiber Boost (for you and mom!)**

promo: boost

#3 Water

Fiber, Metamucil, laxitives… nothing is going to work without adequate water. So look at your water intake. A family member recently told me she was drinking 4-5 glasses a day. Not enough. Clearly. If you increase fiber you must increase water too! Water may be the answer to your constipation.

My mom has a hard time drinking more water. I’ve got a few suggestions. Sparkling water with a little stevia or fruit added to make it more appealing. More soups. Then there’s one more secret weapon and that‘s bone broth.

Kettle & Fire bone broth has become a new passion of mine! I find myself drinking it because it takes so good! I’m sending my mom a care package! Especially in cooler months it’s a great addition to her afternoon or go-with item for a meal that also adds protein –something I’m sure she’s not getting enough of either!

#4 Digestive Enzyme

Significant literature exists about the reduction of digestive enzymes as we age. By 75 there’s a theory that digestive enzymes are reduced to a very low percent of what we had in our 20s.

If you’re eating under stress frequently, you also may not have the digestive enzymes that help you breakdown food beneficially even in your 50s.

You’re probably going to want to target relief and getting regular first, then once you do help yourself avoid issues in the future and start absorbing all the goodness in foods you eat by giving your digestive enzymes a boost.

Another is bone broth. Again, it’s a solution to Kettle & Fire is also more delicious, filling, and stops cravings dead. My favorite is Mushroom & Chicken.

#5 Probiotic

 Balance your good and bad gut bacteria by taking a probiotic. You can try yogurt with active cultures. I know it was recommended for my mom by her doctor. But we’d found that she did better without gluten, wheat, and dairy. A probiotic is another pill but you can also find it in powder form and it mixes into water easily.

If you (or your parents) take prescription medications or over-the-counter meds regularly they can harm the good/bad bacteria balance in the gut. So a probiotic is probably a good idea.

#6 Fat

I’m going to take a stab and guess that many older generation adults don’t get adequate healthy fats as they age. Using a high quality oil can be a big help in lubricating from the inside out. Skin, hair, brain health and internal organs all need fat as we age.

Since olive oil is not all we think it is, and coconut oil is still a flavor favorite but missing monounsaturated fat, I’ve switched to avocado oil for 90% of my cooking.

I love the taste and go through a bottle every couple weeks! I’m a part of the avocado oil club! You can have your wine! 

#7 Exercise

Shall we address the obvious at this fitness site? I realize you may not feel like moving a lot if you feel “full” inside or bloated. Start one or two of these things already mentioned and start walking. Even that will help. Then target your core. Strong core muscles will help you move things through your system faster and can help relieve constipation.

A few simple things to do in case you can’t do more vigorous core training:

stomach-acheImagine being in a personal training session or a Pilates class. You do the instructed roll up and rip one. Gas is embarrassing. It can keep you from doing the exercise that will help reduce it. It can be more than irritating. It might be a sign of bacteria imbalance in your gut. It might be signaling you’re not absorbing as many nutrients as you’re eating.

Stress does a number on you. Hormones do a number on you. Fast foods or even gobbling slow foods fast can do a number on you. The place all of these sabotage you most may be your gut.

Any of these can be signs your gut health needs some attention. Good gut health can make every day more comfortable and enjoyable. Some simple steps can help.

Move More

Exercise is good for gut health. It can help foods move more quickly through your system. Aerobic exercise is probably the most effective in supporting a faster transit rate. Foods will move out of the stomach more quickly so nutrients are absorbed in the large intestine where they can do most good for gut health.

There’s not conclusive evidence yet that aerobic exercise is “it.” It does offer the greatest increase in circulation. Your strength training and yoga will also contribute to improved digestion through muscle tone and movement. Certain yoga poses (twists and bends) are credited with improving digestion.

Woman Doing Sit-Ups With Exercise BallGet More Fiber

Young women need 25 grams of fiber a day. Young men need 38 grams a day. The average intake is 15 grams a day. The recommendation for fiber drops after 50 to 21 and 30, respectively. (National Institute of Health Food and Nutrition Board) Don’t be so quick to drop fiber however.

If you have 20 or more pounds to lose fiber is a key player. Constant toxic exposure to computers, cell phones, WiFi, and processed foods with over 10,000 legal chemicals in them increase your need for fiber. Toxins store in your fat and make you resistant to fat loss. Fiber helps reduce toxins and then remove them from your body quickly rather than allowing them to circulate. Fiber will also the enhance absorption of nutrients in your large intestine.

Best ways to add fiber

If you have gas, a yoga class might be terrifying. To avoid the uncomfortable feeling –or embarrassing noise- of too much fiber too soon, track your daily average for several days.

Simply read labels, ask Google, and record your daily totals if you don’t use a food tracker. Getting your fiber from food is much more ideal than adding a fiber supplement. You want nutrients from whole foods rather than a supplement.

Adding too much fiber too soon can cause gas, bloating, diarrhea and abdominal pain. Be sure you’re drinking adequate water to allow fiber to do its job. Discomfort can also be a sign of too little water. Once you know your current daily average fiber intake you can develop a plan. Gradually increase your fiber intake by 5 grams a day, continuing to drink plenty of water as you do. Keep it there for a week before you increase again. If you have considerable weight to lose, increase your fiber to between 35 and 50 grams a day. Your body will tell you its toleration level. Signs you’re fiber increase is going at the right speed will include more satiety and comfortable fullness between meals and easier elimination.

Take, or Eat, Probiotics

Fermented foods have live bacteria that replenish good gut bacteria. Kimchee, sauerkraut, and kefir all fall into this fermented food category. You don’t have to live on it. It just takes a few forkfuls a day of sauerkraut to do the trick.

Alternatively, take a supplement. If you’re really making an effort to improve your gut health or recover it after a bout of antibiotics (that do their job but also can damage good bacteria), a supplement may offer quicker benefit. There’s no perfect brand. In fact, Dr. Robyn Benson, suggests not getting attached to one. They each offer a slightly different strain and a variety is best.

Eat Prebiotics and Variety

Carrots, asparagus, kiwi, radishes and leeks contain prebiotics that support healthy bacteria that already live in your gut. Outside of these, eat a variety of foods. If you’re a creature of habit like so many of us, diversify within your habits. If you like a smoothie every morning like I do for example, vary the greens, the berries, and the fats you include. Are you a salad and soup girl at lunch? Use spinach one day, kale or romaine the next, and top with different prebiotic items each day. People with the healthiest guts tend to have the best variety in their diets.

Invest in Organic, Hormone-Free Foods

If what you eat was injected with hormones or antibiotics, you’re eating them. Genetically modified foods can also cause problems with your gut. Know how your foods were raised to avoid pesticides and rinse skins of produce well.

Last word

If you are a Highly Sensitive Person (HSP), you want to work in as many of these gut health practices as possible. Yes, HSP is really “a thing.” Do you notice you don’t feel good after being in large crowds? Feel lethargic after traveling or being at the mall? If you’ve got a chronic condition, a touchy stomach, you’re on antibiotics or prescription meds and need to be, the more of these gut-friendly habits you practice, the better.

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