kim_vopni (00:01.8)
i roslyn thank you so much for joining me today i think this has honestly probably the episode i've been the most excited to record because constipation has been a part of my life it's been a part of so many of my clients lives it's it's a big big deal so i know that's what you talk about all day long i follow your account and you talk about poop more than i think i do and i thought i talked about it a lot so thank you so much for being here
kim_vopni (00:31.4)
oh
ah yeah that's awesome so maybe i know we actually didn't know this about one another but we both live in the lower mainland and in british columbia which we didn't know but anyway so tell us a little bit about you where how you practice in what got you into this whole world of talking about poop on social media all day long
kim_vopni (00:58.7)
uh
kim_vopni (05:27.9)
yeah
kim_vopni (06:40.8)
yeah
kim_vopni (06:55.64)
totally so did you when you were in university where you in did you were you pursuing something in the health field in terms of your degree at university no
kim_vopni (07:34.04)
hm that's super interesting and i love so many people i talk to there's there's a personal element to really what drove them to now being where they are now which is very true for you to so i want to start i think with health so you mentioned like you talk about the gut you talk about the health you talk about the gutmicrobiom and these are terms now you know every sort of few years there's some sort of new term that comes along that we all now become obsessed with and then every influence under the sun is talkin
about it and so got health has been one of those things so start with what is the microbiom and what constitutes how do we know if we have good or bad gut health
kim_vopni (10:09.6)
in each in each individual person yeah
kim_vopni (10:28.24)
hm
kim_vopni (10:51.92)
okay so there's a couple of things that you said there that i want to i guess define or talk about a little bit more so uhpermeability in the gut so the term leaky gut is used a lot intestinal permeability so we don't want permeability in the sense of things that can escape the gut and get into the blood stream is that fair to say
kim_vopni (11:24.7)
um m
kim_vopni (11:52.76)
okay and then you had also mentioned food sensitivities and this is something that i know i've i've had various different types of food sensitivity testing over the years and there's different schools of thought on how reliable are valid these tests are so what role do you think it plays is testing valid is that something that we should look at or is it more symptom based that we should be paying intention to in terms of deciding what's working
for us or not
kim_vopni (15:03.78)
yeah can you as you improve gut health do people notice that food sensitivities start to ease or that they go away completely and they now can reintroduce certain foods that they couldn't have before
kim_vopni (16:02.56)
so before we jump onto fiber we'll talk about constipation and this is in terms of the population i work with this can be a contributor to pelvitfloridis function can be a contributor to urging continents it can be a contributor to prolapse development but it can also be something that exascerpates or makes symptoms worse and somebody who may already have those conditions and especially recdaseal so when there's a pocket where the poop can get trapped it can make voiding difficult
and so it's always the talk is always about improve the gut improve your digestion and make sure that elimination is happening to the best that you possibly can so that you're less likely to get that you know that bit stuck basically so where would you like a start what is constipation and what causes it
kim_vopni (18:52.18)
somebody had said to me i don't remember where i heard this probably just like on a random post or podcast or something but somebody said if you if you aren't pooping within an hour of waking up you would be constipated would you agree with that
kim_vopni (20:18.3)
okay
kim_vopni (20:23.22)
okay so another thing that i had heard was that the amount of poop that comes out of you either that first time or within a day should be the equivalent of the measurement from your wrist to your elbow and what i'm hearing you say now is a better indicator would be the transit so have your corn at dinner is it coming out the next day yes that means that you've eliminated that fair
kim_vopni (21:00.64)
right
kim_vopni (21:04.1)
yeah
kim_vopni (21:33.6)
yeah
kim_vopni (21:59.5)
right again before we get to fiber this is always everybody is like fiber fiber but before we get there what is like so we want it we want to i optimize our gut health but we're constipated is constipation and indicator of poor gut health or is poor gut health contributing to the constipation which one comes first
kim_vopni (22:26.42)
yeah
kim_vopni (23:05.12)
got it
kim_vopni (23:22.56)
right
okay so if somebody has constipation i know you talk a lot about we have to remove the back up first and then we can start introducing things like fiber what have you so is the process of working on the constipation also helping with the improving the gut or should we be doing things to support get health while we are also addressing constipation
kim_vopni (25:56.86)
okay so many things wone thing i remember in my own body so when i was going through what i now know was perry menpuse at the time i had i had never heard of the term perry menopause but i was i had all these weird symptoms weird rashes super super heavy periods bloating got constipated for the first time in my life i had heart palpitations anxiety like you ned i had all
these crazy symptoms but constipation was the one that was so frustrating because here i was like i have always been people always know me as the one who drank so much water always exercised always ate healthfully and nothing had really changed other than than i had two babies and i was an entreprener and also definitely had a lot of stress there but um what happened was when i started to get this constipation and it brought on prolapse in my case and i started to then now become obsessed
having this balan movement as soon as i had a day where i had a really good ball movement i just started to press repeat and i ate the exact same thing at the exact same time every single day and through you and some other people i really like doctor will be the fibre field guy and the talk of diversity i look back and i think i had zero diversity in my diet which then you know along the way many years later than i started to have these auto
unity things and and an antibody showing up and so i'm coming back to the point of the importance of diversity and fiber um and i want to come back and talk about the motility agents and lax because that's a huge piece there as well but the importance of diversity is so important because that if we're eating the same thing all the time we only we become almost limited in the amount of bacteria that we're feeding is that correct
kim_vopni (28:03.32)
hm
wow
kim_vopni (30:29.26)
yeah and that takes a lot o stress off i think for people because when you think of it's already stress us when you have kids it's already stressful thing oh my gosh what am i goin to make and what are they going to eat it and and and then then we're in a stress about but they like the same thing all the time and if we just if we intersperse little bits here and there then that's good so that takes a lot of the stress off which is awesome um and all of that in turn is going to be helping with that get repaired but another other information that you see out there with regards to
ealing leaky cut or healing intestinal intestinal permaability is bone broth and l gluedomen so people think that you know if we and i did this myself as well and i can't say that it i don't i think it played a role i don't know but i i was consuming a lot of bone broth because i was doing everything i possibly could and i was learning about that health and what else can i do so is that helpful and then the other part was l gludomean was something that can also be helpful for it's a supplement that you
and add to a beverage or something you you're drinking to help so are those helpful
kim_vopni (31:42.56)
hm
kim_vopni (34:58.84)
and so i remember when i was first doing bone broth hadn't even considered hadn't even thought of the whole lead piece and then it was later on i don't remember where i heard it but when i read it heard it something and i was like of course you're sitting there in your soakurethe're there in there leaching for hours and hours and hours and hours and then that was kind of i had already kind of been transitioning out of it but that was sort of like full stop not doing that any more so
thanks for confirming that and the glue to mean piece again i hadn't seen research but sometimes you just trust these people that you trust right and it wasn't wasn't hurting that to my knowledge and bat
kim_vopni (35:46.1)
yep
kim_vopni (35:50.06)
yep
kim_vopni (36:00.14)
hm
no cool i didn't know that so now fiber we're coming to fibre here it's been talked about a lot to a lot what you've talked we need to clear what's there for so getting a motility agent and i still want to cover a little bit more unloxitive but but when we're adding when we want diversity we want fibre is in plants so we want greater diversity in the plants that we eat and you talked about soluble and insoluble fiber being kind of big umbrella terms but there's a lot
more fibre in there but soluble and insoluble are kind of the main things that people think about what are what is soluble what is insoluble and how much of each should we be aiming for if that's even a fair statement
kim_vopni (39:20.04)
yeah yeah the whole grain piece is interesting because there's lots of got health information out there that tells you to eliminate grains and the grains are inflammatory and grains are are bad for us and i always you know as i was finding out i had these auto immune anti bodies and trying to do do all the things gluten was recommended to take out and what i noticed at least initially was that my constipation was now worse because i had eliminated a source of whole grain
basically and and it's i'm at a place now where i can have more diversity now so i've done a lot of work but but it took some time to to not look at it as this as you say people look at it as its danger and and then when you read things like fiber fuel and watch people like you and you think about well i've just limited my diversity again and so you kind of get yourself spinning
kim_vopni (41:22.44)
would things like um uh like digestive ensigns and hydrochloric acid can they be helpful or harmful when you're trying to heal your gut
kim_vopni (42:26.82)
yes
kim_vopni (43:44.9)
okay so now coming back to we've we've talked a little bit about fiber and now we want to come back to get things out of the way the motility and use of laxatives and sometimes many of the people that i work with have become reliant or dependent on magnesium i actually say citrate but citrate magnesium citrate which you're actually considering laxative um or things like senacaut or metamusol
or you know there's tons of different laxatives or or you know supplement things that people can take to try to get things moving but they become dependent so a lot of those are habit forming and what i want to talk about is you're saying we need them temporarily to get things moving while we're working on the gut to then start to foster things moving through properly and and improving our microbium when what would be too long so what
would like is two weeks too long is one week too long and then is there times in the year that you might need to have one again but also what are the ingredients that we need to look for that would point out that this could become habit forming there's tons of bowel lax like different names lax help go lax i don't know all sorts of things that have an ingredient list some i think are not habit forming but i'm not
tally sure so i wanted to hear from you
kim_vopni (48:25.18)
restore lax is one that you see advertise a lot is that is that a habit forming one
kim_vopni (48:33.02)
okay okay um things like there's a couple of other things when i've looked at supplements marsh mallow root is one that's in a lot and slippery elm those are two things i see in a lot of them are those habit forming are they helpful are they harmful
kim_vopni (48:55.66)
m
kim_vopni (50:15.6)
o interesting and another one that i had heard about is called trifalla or triffala sort of a blend of three is i try i think that's what it means from like irovatic herbs is that they helpful or they harmful
kim_vopni (50:35.3)
yeah
kim_vopni (51:32.7)
right right okay is colanhydrotherapy a practice that you support or is it again is it helpful or is it harmful
kim_vopni (52:28.3)
hm
kim_vopni (52:41.1)
yeah
kim_vopni (52:44.48)
yep
kim_vopni (52:49.58)
yep
kim_vopni (52:52.8)
yeah yeah it's something that there's there's an element of it where i think like oh how cleansing that would feel but then there's also part of me that there's an element of fear in there especially having been a recdaseals had reccil for years i had a surgery just like i don't want anything else disrupting anything so it's not something that i have pursued to date yet but i'm not sure i ever will i don't know
kim_vopni (53:19.58)
yeah exactly
kim_vopni (53:30.54)
yeah
kim_vopni (53:48.52)
yep
kim_vopni (53:51.7)
right i have a couple more questions before i let you go from a digestion perspective i hear a lot of people recommend that we drink in between meals as supposed to drink and water mainly but drinking fluids while we are eating would you agree with that like if we are drinking during our meal that could interrupt with some of the digestive ensign processes is that true
kim_vopni (54:55.4)
yeah yeah that's i would say one of the big things for me i am a totally fast eater i definitely need to slow down and chew my food but okay so final question is is kind of it's not off topic but it kind of is but when we have for instance my husband and my son went to mexico recently they came back and they had some sort of a stomach bug whether it was something they ate or a bug that they caught and they had a little bit o no
but mainly it was coming out the other end they had diarea for days and so how can we support our gut during that time and in the periods after we've had some sort of bug moved through us where there's been a lot of inflammation a lot of crazy diarea and abdominal cramping and that kind of thing
kim_vopni (55:51.06)
oh
kim_vopni (55:54.34)
no we're not no we're not
kim_vopni (55:59.74)
yeah so have we
kim_vopni (57:50.7)
it's okay recovering from pooping and di area
kim_vopni (58:32.14)
yeah
kim_vopni (58:48.56)
yeah and i know i said that was my last question but you've brought up probitics which i had forgotten to ask about is that something that can be beneficial at any time should we be using probiotics i know there's no prebiotics that we need to be things like inulin and some of the other types of soluble fiber are considered prebiotic so and are there a couple of brands that you recommend in particular for probiotics if somebody was to get some
kim_vopni (59:19.36)
yep
kim_vopni (01:00:46.88)
yep
kim_vopni (01:01:42.48)
right
kim_vopni (01:01:58.36)
hm awesome that was amazing i just had like that really truly was a master class on ongatniht i'm sure you could talk for about five hours more so it really wasn't a master class in your opinion but but we covered is there anything that i didn't ask about that you that you want to make sure i is communicated to people or feel like we covered most of it
kim_vopni (01:02:57.84)
yeah yeah
yeah
kim_vopni (01:03:40.56)
awesome you're amazing i love watching you and your your you've mastered social media as well so you are in your element and really grateful for everything that you share and obviously for the time that you've spent with us today so thank you so much
kim_vopni (01:03:55.94)
you're welcome thank you
roslyn_kent (01:04:27.119)
yeah thanks for having me get really excited to talk about poop it's my favorite ting to talk about well i mean in a work setting that's a little bit weird for me to be saying that but in a work setting it's my favorite thing to talk about so i'm really looking forward to chatting today
roslyn_kent (01:04:55.839)
when you put it that way it sounds a little funny so i grew up in vancouver and i was just your average kid who ate a pretty standard diet you know my parents didn't want to restrict anything when it came to me eating everything because they wanted me to feel like there was no limitations to food which i think was a really healthy thing but i also think that it wasn't great for my good health i was that kid that always complain about having an upset stomach so that was an issue and when i say stomach at the time that's what i said i now know it was my gut but i dealt with irregular
all movements i dealt with a lot of loading and gas as i got older it got worse and as i kind of ventured into high school and university stress really took a tole on my gut and it made everything way way worse but i think knowing now what i what i ate as a kid i definitely don't think that that helped me but i also know that i was always on antibotics always so that was one of the big factors for me and looking back at all kind of makes sense i was a stressed anxious worried kid i was alway
antiviotic is always getting sick and i ate a lot of process sugar a lot of meat a lot of dairyall the things and and i think it was just kind of the perfect storm for me and so in university and late high school i went to a g i doctor and i was like hey what is going on with me and essentially the blanket term is how you're dealing with b s not much we can do about it you can manage it the rest of your life you can take this medication you can try and do the low fat bout diet but oh you should google it is what i was told because we don't have time to discuss this today
and i was really fed up after that session i was told you know also to try a fiber supplement and i was also told to try lacktosfremilk none of those things helped me i think i tried them all but none of them helped me and i felt really frustrated that session actually cost my parents because thankfully i have parents that are very supportive and my mom paid for that and it was nine hundred dollars because otherwise i would have waited a year to see the guy and that was in vancouver and i actually my mom wanted me to go back and see him like i love my mom she's also she's a retired nurse so she's like
this is the best person to go to and i was like i hear you but he's not helpful and i went back to the same guy a year and a half later same thing it was just and i actually have the summaries i kept the summaries and they're in my bedroom and it's interesting to look back and see what was recommended to me so i mean fast forward i jump through all the hoops i saw dietitions i saw natural past i saw nutrition is i saw literally everyone under the sun trying to figure out what the heck was going on in my gut i flip flop between chronic loose stools and chronic constipation i actually started taking the fiber set
roslyn_kent (01:07:25.699)
the doctor recommended and it literally changed my ba movements from chronic like loose stools to like rabbit pellets so i was chronically constipated but i had no idea because i thought oh this is amazing i'm having formed stool for the first time and i'm not having any urgency to go to the bathroom things like that but i had no idea i was dealing with constipation and that's probably why i was also getting a lot more bloating and things like that so that's essentially my journey
terms of just how i went through the hoops of seeing all the practitioners and figuring out what was working and not working for me but truthfully most of what was recommended to me didn't feel like a solution it felt like a bandage after bandit after bandied and that was frustrating and i think the biggest toal was in terms of my symptoms and how that had a toll on my life was i wasn't able to socialize properly i wasn't able to go out and and socialized with friends i mean i was but i was always thinking about am i going to be sick how am i goin
after this can i eat this can i drink this alcohol or all these things you know in university right you want to be able to enjoy yourself and so that was tough and i just remember a lot of nights where i was curled up in a ball in my bed crying to my mom in the phone because i felt so awful so a lot of people think i b s is this like oh yeah you're just complaining about your stomach or your gut like oh you poor thing it's debilitating for a lot of people and so i felt that for many years i had that be my reality and so now i'm on a mission to help women
kind of uncover what's going on in their microbiom because not a single practitioner mentioned the word microbum to me when i was seeing all those different those different specialists and that's wild to think about because that is what we need to be looking at primarily and so yeah i practice virtually and i live in vancouver but i see clients from all over the world from the states to sweden to europe to the netherlands like it's it's all over the place which is kind of cool and so people find me on instagram and tiktok which is
so very interesting the world has changed a lot um yeah and in my spare time i'm thankful that i can ski back country skisnomobile mountain by ike mountains it's all like all the things that i've always wanted to be able to do and i felt limited doing i'm able to just enjoy and my body feel strong and m yeah i also forgot to mention i went to school the canadian school of natural nutrition in vancouver so kits lana area
roslyn_kent (01:09:55.639)
and that really opened my eyes to the fact that there's a whole lot more to health than what we kind of learned in conventional medicine not to say that commercial medicine isn't important it is but you know i learned a lot in school about treating the person or addressing the persons and balance from that whole body approach which is really cool but a lot of my learning came outside of that i actually dove into the research on the microbiom of my own after i graduated from school and that was that was definitely by far the the most important part of what help shaped where
i'm today because i wanted to become evidence base and everything i was doing and so that was a main goal for me and i think i've definitely achieve that and so i think that that's a big thing that sets me apart now and i can say that with confidence because there's just so much misinformation online about god health and so i'm always asking myself like what is the research say and yes there's every every person is going to have a unique situation that we need to honor and not everything could be backed up by research but i think it's important to also have that evidence pace lens to look at things
yeah and i think that's all
roslyn_kent (01:11:04.839)
no i mean so everything i went through kind of shaped my my desire was kind of slowly building to wanting to do something in health but i didn't realize until after university so i started communications very different and marketing and i worked in the corporate world for a while which also played a huge tole on my health i was working in a couple of different companies that were both very toxic and know very stressful so that was also something that played a role in my symptoms
roslyn_kent (01:12:14.459)
yeah great question so the microbe is essentially a collection of thirty eight trillion bacteria and other things other micro organisms but mostly bacteria is wat we're gonna orry about today that live in and on your body so you can have bacteria collections of bacteria in your mouth we have an oral microbe we have a vaginal microbiom and so these bacteria play a number of different roles in our body and in our health most of them are living in the gut so a lot of the bacteria that we think about are the ones that are helping us
down and process our food but a lot of these bacteria are involved in different functions like the mune system and communicating with our men cells also processing excess hormones in the body so we have a grouping of bacteria called te astrobolum that helps to process and break down excess estrogen there are bacteria that produce idaments like vitamin two and twelve which is really interesting so there's a lot of different functions but for our purposes today what we want to focus on is the bacteria the benefit
microbes and bacteria that help us break down and ferment fiber because those are the ones we want to be populating in we want to be growing a population of bacteria that can do that for us because those bacteria are going to break down our fiber and i'm kind of getting ahead of myself but theyre gonna beak down our food and the fiber is predominantly sorry what they are breaking down for us they're going to ferment it which is actually a really good thing because in the process they create something called short chain fatty acids which are these magical chemical compounds that actuall
help us heal the gut so when i say heal the gut i mean reverse and testinal permiability reduce food sensitivities and reduce inflammation in the gut so that's an i'm getting ahead of myself but it's really interesting because we're talking about like trillions of bacteria here like it's a number we can barely comprehend thirty eight trillium bacterias about i think it's a thousand times the amount of stars in the milky way it's a lot of bacteria right so there's so many different functions yeah exactly exactly i can't remember how many
but your bacteria or or your bacter that make up your microbium if you were to weigh them they would weigh more than your head so that's also something interesting to consider like it's it's because we can't see them but when you kind of collectively add them all together it's a significant amount there so they help us break down our food yes so they have so many other functions and the microbiom and we can't live without it literally as humans we've evolved to rely on our microbiom especially for the pup
roslyn_kent (01:14:44.399)
so of digesting our food and breaking down fiber and again in return they give us good gut health those beneficial get my groups so right there
roslyn_kent (01:15:15.019)
yeah exactly we want to have our tight junction so basically our our guts walls are made up of what we call the tight tight junctions words are hard today and we don't want those to open up because then things can leave the gut like your gut is kind of its own little world we don't want anything leaving the gut and entering into the blood stream ecause that's when we get things like auto immunity and that's a little bit of a bold claim but you know there's some definitely some concerns there and alergies for sure so yet we do not want to leaky gut we want to have our tight
unctions sealed but a lot of things can lead to that permeability including a poor diet and and a low fiber diet
roslyn_kent (01:16:23.319)
yeah so when it comes to food sensitivities i g g antibody testing is not accurate unfortunately i wish there was a tool i could use in my practice to figure out what food someone's sensitive to but your food sensitivities are a microbiomissue they're not you know we're measuring the blood why are we measuring the blood because oumicrobiom is going to determine our food sensitivities for us any time we're talking about a food sensitivity we're usually talking about a food that our microbiom cannot digest properly or when it is
digesting that food is its sloppy processing involved and we'll talk about that probably a little bit more but essentially you're lacking the right bacteria or the right quantities or diversity of bacteria to break down a specific food so do not waste your money on these tests your microbium is what we need to be focusing on when it comes to food sensitivities there's no reason to believe what there's no research i should say to support the fact that there's a connection between i g g antibodies and food sensitivities a lot of people actually find that when they get these tests back the foods that are on their
red list of foods to avoid or the foods that they eat pretty much every day so there is actually some cause for concern around when you eat a food frequently that it's going to show up on your g g antibody like there's goin to be an increase in antibodies in response to you eating that food frequently so we don't know enough the researches and there the sciences n't there so save your money on those tests use just food journeling and figuring out what's contributing to what symptoms for you if you track your food and your balanemovements and your symptoms enough you'll start to see
terns i know a lot of people think oh there's no pattern to it there's no pattern you will start to see a pattern the only time is actually i should probably say this the only time you may not see a pattern as if you're dealing with constipation because pretty much every food that has fiber in it is going to cause some issues for you is going to cause some bloating and things for you because you know there's there's a number of reasons why but when you're dealing with that backed up stool is going to be releasing gas and so it makes the constipation in the bloating worse but when a fiber rich food is fermented and constipated
colin the bacteria fermented they break down that that fiber and it produces the fermentation process produces gas so any time we have gas into a constipated colin it's going to cause a lot of symptoms for someone and so they're going a be like i don't know what's causing this it's just giving every time i eat i get bloated i feel gross that's the constipation so usually that's a really big telltale sign that someone has constipation if they're reacting to pretty much everything but for someone who's just dealing with a lot of despiosis you've got a lot of negative changes and got bacteria which is what that means
roslyn_kent (01:18:53.179)
then the food sensitivities are going to be less connected to uh you know they're going to be you're going to be able to pin point them is what i'm trying to say
roslyn_kent (01:19:17.199)
yeah exactly that is the end game that is the goal and that is exactly what i see and i think it's a dream for a lot of people who have lots of food sensitivities and are dealing with lots of go health issues or symptoms they have lots of dispiosis they're unable to break down and process so many different plant foods and so the immediate reaction is oh i need to take all these foods out but the end game and the goal is actually to diversify and bring those foods back in so i think a lot of people forget that but yes that is exactly what you should be able to achieve that was the biggest milestone for me is okay ball movement
mostly regulated yes but i can eat pretty much anything and not get symptoms from it because a healthy gut is able to break down and digest a variety of different types of fiber found in a variety of different types of plant foods yeah
roslyn_kent (01:20:48.999)
yeah
roslyn_kent (01:20:54.439)
yeah yeah so most people think that constipation is just that you're not pooping every day so if you're missing ball movements you must be constipated you can be pooping every single day and you can still be constipated you can be backed up you can be quite backed up to be honest some of my most constipated clients are the ones that are still pooping daily but they're not fully emptying so that's the definition that i go with you're essentially you're having a ball movement maybe or maybe not but you're not fully emptying when you do meaning you should be emptying everything from the day prior to all of the fiber
all of the excess bits of fiber of food that need to be added to your stool all of the toxins excess hormones things that are eliminated v r stool you should be eliminating all of that from the day prior in full the next day every single day so if i ate all day so i had maybe oatmeal for breakfast i had a sandwich for lunch and i had a bootable for dinner and i had corn in that bootabole i'd want to see everything including that corn i want to see the corn in the toilet the next morning tat's hat i call transit test so you're eating that corn and you're seeing
how long it takes for to show up in the toilet the next day and that tells me if i'm seeing corn then of course because everything ends up in order in the cold then i've eliminated all the fiber in access anything that needs to come out i've eliminated all that from my oatmeal and my sandwich as well sorry so that will tell me that you know i'm not constipated and so if your transit test is over i would say over twenty hours or twenty four always depends when you when you eat the corner you do your transit test or when you start it but if it's over i
twenty hours then you're likely constipated so you want to do a transit test to rule that out and see how long it's taking thood to mov through your system you can also do ses me seeds a table spoon assessmeseeds and water can be really helpful and you just stir it up and and check it back and you can drink that and see but i usually recommend starting your test your transit test at dinner time because then you can kind of see if it's coming out in the in the toilet the next morning most of us have our ball movements in the morning so that's why that's helpful
roslyn_kent (01:23:05.939)
no not necessarily i would say so it depends the ime you wake up if you're waking up at six a m and you don't have a balm movement by seven it's okay if you have a ball movement at nine or ten in the morning i'd say ideally yes you are having a ball movement right when you wake up the reason for that there's two full is twofold your guastrocolic reflex is stronger in the morning this is a reflex that happens when your stomach stretches in response to food or liquid and so that stretching is going to send a signal to your gut saying like hey we're ready to eliminate because hey
food's coming in and so that strongest in the morning so then you're gonna ave a mass movement as a result of that and then also your quarters all levels are highest in the morning and that seems to go hand in hand or coincides with the ability or ease to have a bale movement so that's ideal yes but as long as again you are having a ball movement some time in the morning even if it's in the early afternoon it's okay i would say the morning is still ideal though because then you're at home usually and you're in the comfort of your home and you can eliminate easier and yu're not finding a bathroom somewhere because that's when we usually
un into issues with like oh i don't want to have a ball movement in a public space right um but even if you're having that ball movement within a few hours of waking up that's totally fine as long as you're eliminating everything from the day prior so that's that's the main thing there so not necessarily constipated if you don't poop within an hour of waking up
roslyn_kent (01:24:44.559)
yes that is the best indicator out of everything because i also talked to my clients about the volume of their school because i think yeah using that as a measurement might be helpful for some people but it also depends on the diameter if you're pooping really like skinny snake poops and it's that long you haven't fully eliminated if you're pooping out hard pebbles and they line up properly to be that long someone might think like oh yeah i'm not constipated you are still constipated in those two situations probably so the transit test is the gold standard it's a little bit tricky sometimes i have to get clients to do it a couple
times because sometimes they miss the corn or the sesame seeds i usually get them to do both at the same time the corn and the seam seeds for dinner or if they have a weird toilet i was just having a conversation with a client from the netherlands to day and she's like our toilets don't help us be able to see our poop like i can't see in the toilet nd i'm like okay well we don't have that problem in north america but anyway so yeah you want to be able to see that in the toilet but that is the gold standard i'd say it depends like the get in the risk to the elbow it really depends on the diameter
and also how much food are you eating how much fiber are you eating someone who is maybe over the age of sixty eating half the amount of calories that a grown man is or like a young man is i should say may not have as much fiber in their diet because of that may not be pooping the same amount yeah
roslyn_kent (01:26:24.279)
both but essentially i would say i mean so it starts let's just say this it starts with this spiosis usually so you can't become constipated if you're not experiencing okay you can so you were saying structural abnormalities can contribute to constipation i'd say that's the one instance where you know we're dealing with a structural thing that's getting in the way of you pooping that's a little bit different than classic chronic constipation where the person is not ing enough fiber they're not eating enough plant diversity they're not hydrate enough they're not moving their body like
standard american diet type situation that is going to contribute to disbiosic this biosis which contributes to the constipation which causes the con patient ultimately so i would say for the most part unless we're dealing with some sort of medication induced or structural abnormality induced constipation it's almost always going to start with that disbiosis those negative changes and got bacteria and also just the low fiber doesn't help to bulk up the stool rate so but almost always it's going to be the disbiosis first
roslyn_kent (01:27:45.619)
yeah that's a really really important question so addressing constipation is a matter of addressing motility so that's getting things moving and keeping things moving and so there's motility agents we can consider like laxatives for example that do need to be coming into play but you also need to address the life style stuff and the dietary stuff that can support motility so that's another piece of that but then there's the microbim so we need to be repairing the microbiom through diet and life style strategies such as increasing fiber
diversifying the diet all of those things are going to support that so while you get things moving with a motility agents such as a laxative so maybe you're using magnesium citrate or citrate or you're using i'm sorry i'm just laughing to myself because my clients in the u s call it magnesium citrate and they've gotten in my head and now i started to call it that but i feel like in canada we usually say magnesium citrate anyway so you could take something like that and then you have to start working on your diet so that would start that would mean starting to increase
fiber and starting to diversify the diet slowly but surely so the motility agent gets things moving and establishes a bit of rhythm or at least helps you fully empty even if your bowel movement consistency is not perfect the goal is that you're taking the correct dose for you so that you can fully eliminate on a daily basis and then while that's happening you're going to have way better way better time introducing foods because your bowels are moving you're not getting all that is all those issues with the fermentation producing gas and all that stuff i just talked about earlier so
be able to add in five you're going to be able to diversify your diet and that's what's going to repair that to keep things moving if you only work on the motility side of things if you only add in the motility agernrelaxitive like many people do maybe throwing a fiber supplement for good measure that's not goin t keep things moving your microbium is going to be in constant communication with your enteric nervous system which is the your second brain and your your guts nervous system it's wrapped around your muscles of your rate and so that's in constant communication you're intericnervous system with your microbium
to contract your muscles and contribute to baal movements and so we need to repair the microbilum in order for that communication to be susinct
roslyn_kent (01:29:59.219)
i know
roslyn_kent (01:31:12.419)
well yeah
roslyn_kent (01:31:53.879)
yeah yeah exactly so different blends of fiber there's over ten thousand different types of fiber most people are like oh soluble and insoluble those are major categories there's over ten thousand different types of fiber so any time we consume food to take an apple for example if we eat an apple there's going to be different types many different types of fiber found in that apple and it's going to feed different types of bacteria and then those bacteria are going to produce different combinations of short chain fadiassets hat are going to help prepare the guy so
long story short when it comes to diversity don't stress about trying to get in something different every single day it's just overall when we look at our diet how many different plant foods are you eating are you bringing in foods every once in a while that's going to help diversify your diet because when you bring in a new food you're bringing in a new type or new blend of fiber unique blend of fibre that you're microbes haven't experienced and what you feed will flourish and so if you feed your fiber degrading bacteria they're going to grow and multiply and you're going to crea
a diversity of acteria as a result of eating a diverse diet if you were stranded on a desert island would you want to have every single person if you say you have ten people with you would you want every single person on that island to have the same skill such as may be starting a fire fire or would you want one person to be able to start a fire one person to be able to bile a shelter one person to be able to catch food or gather food so that's the same with our gut a diverse cut is a resilient gut and a diverse gut is possible
because you're following a diverse diet or you have a diverse diet in general and so when you take for example if you're someone who needs to take antibotics in the future if you have a diverse microby you're probably not even going to feel the effects of that those antibiotics if you have to take them for something that actually happened to me last year i was devastated i was like haven't ended so long and i needed them for something and i was so upset about it but i was fine after and i was like yes of course trust the process as it's all good because my diet is diverse enough i'm constantly trying to bring in
plants here and there if i haven't had something in a while like oh goodness i've eaten so much to food the last month let's you know let's try some black eyed peas haven't had those forever let's bring back in the you know the black lentals haven't had those in a while so i'm constantly trying to diversify my diet in different ways it's not like an active day by day thing because it's okay to have left overs and eat that the next day and you know come back to familiar meals that's okay but every once in a while try a new recipe every once in a while try a new dish try a new plant food when you're at the store get curious about things it's really important because
roslyn_kent (01:34:23.859)
the more diverse your diet is the more diverse you get will be the stronger it will be
roslyn_kent (01:34:42.639)
yeah
roslyn_kent (01:35:34.839)
so i'll start with loman i haven't actually come like i could be wrong beaus i'm not i mean i'm trying to stay up today as much as i can it's hard i haven't come across any research that supports the fact that gludomen contributes to positive health outcomes when it comes to intestinal prebiability so i will say that there's a lot of trend supplements out there that people buy and attached to and the idea is great but in practice we really just want to be focusing on fibered diversity and short chain fat acids like full stop they're gonna have way more benefit
for you and i think in general supplements we need to consider that we three pounds of food a day three pounds a day if you take an otgludmn supplement it may make a small difference for sure but it's a drop in the bucket it's like adding a glass of fresh water to a salt water ocean and hoping that is going to be less salty i think that it can be helpful to an extent again i don't know the research i haven't seen any research to support glutomen supplements enough to be convinced to add them into my practice but i think again we need to focus primarily and predominantly on shortcinfany acids because that's how
we ultimately are going to repair intestinal permanability and also keep in mind if you don't eat enough fiber in general what actually ends up happening is your microbes can degrade your you're got lining it's the second best food source they can go to to survive bacteria or like humans they don't want to starve they want to be fed and they want to survive and the way to do that is to be fed and so if they aren't getting enough of what they need a fiber these fiber degrading bacteria when that's their main draw right so they're going to go to the second best food source
that's your gut lining so take all the glue to mean you want but if you're eating a low fiber diet that's not actually going to be helping you okay so that's what i have to say about glue men and in terms of bone broth i think the idea is again something in theory that people want to attach to because it's soothing bone broth is soothing at the end of the day same as vegetable broth but the major concern around bone broth is led contamination and i don't know if you know who dr michael gregor
is he is he's the founder of nutrition facts dot or he's a cool guy and if you want to learn more about bone broth he's actually published some really or looked at sorry some really cool research around what's little frightening research around any kind of bone broth like whether it be chicken or beef bones because let is stored in bones and so that's released into the broth when you cook it and so whether you're making it or the store whoever you're buying it from the company is making it there's really concerning amounts of lead in that and so there's no again there
roslyn_kent (01:38:04.739)
no sound research to support the fact that bone broth actually repairs the gut or reverses intestinal premiability there's just nothing to support that it's soothing at best but you know we need fiber and a short chain fniaseds at the end of the rat like that's what we have the most research on and that's that's a that's a sound fact so i haven't come across any research to support the fact that bone broth is something that we should be adding in and and i think it's a waste of money i think it's a marketing trend i think that a lot of people like to attach to these things because
it feels good and it's soothing again but i think it's not worth the risk for for lead contamination and one other thing i will say whole grains have been shown in research to to actually reverse intestinal permeability which is really cool so when people swap out refine grains for whole grains or spend some really cool research done on how that can actually repair intestinal permuability or reverse it which is fascinating
roslyn_kent (01:39:25.719)
yeah
roslyn_kent (01:39:36.799)
yeah absolutely
roslyn_kent (01:39:41.139)
yeah i mean it hurt that's the thing is i don't want anyone to get scared of that one for sure like it may not hurt but i think when you look at the cost benefit analysis of adding in all these supplements there's so many different tings you can try ludmaniaconsider one of those things by the way you want to get lgludmane eat your cabbage juice or cabbage there's gludomine there and and cabbage is a really great source of alglidman
yeah
roslyn_kent (01:40:46.219)
yeah so soluble fiber is anything that's goin to absorb water think of it as a sponge and and you may have heard this from other people are experts talking about fibre it's kind of they're good analogies though and i still i still go with these and then insoluble fiber kind of gives bulk to our stool so it's going to be kind of like a rake in that situation and soluble fiber is fermented and insoluble fiber is not fermented so it literally just gets added to our stool as fulk whereas soluble fiber is goin t be turned into short chain fadiosidsind fermented by our beneficial got microbe
which is fantastic we want that but we kind of need both all plants are going to have a combination unless you're supplementing with a specific like acacia gum or partially hydrolized argon which are both pure soluble fiber all plant foods are going o have a combination of both so it's pretty impossible to sit there and say i'm going to haf xmograms of soluble fiber and on amontograms of insoluble fiber of day you just want to be eating enough diversity because that's going to naturally enhance the amount of soluble and insoluble fiber that you're eating certain
do i mean i could talk about this for a bit but i mean we don't need to go into the details on this but certain foods do have more soluble than in soluble fiber so for example cha seeds one of the richest sources of soluble fiber that we can consume our whole grains and lagoons and beans those are our soluble fiber super stars they also happen to beans and legooms be really great sorts of plant protean for people but soluble fiber is really it's very much found in these foods and i think it's a big deal because most people are missing out on
s foods i think a lot of people cut out grains out of fear because they're told that they shouldn't beating whole grains which is absolute b s and then a lot of people don't eat beans on the goons especially f they're ealing with constipation and that's fair so you got to get the bowls moving and then you'll be able to eat them but a lot of people are like oh i don't need to eat beans they're the thing that i have in chilly every once in a while and that's about it but that's that's really not a great thing we want to be adding in beans because of the fiber content because the soluble fiber content and really helpful for a number of other things in the body including blood sugar balance and weight laws and so on and so for
but if i can tell you anything about increasing your soluble fiber in your diet definitely get more beans gooms and whole grains in there and your super seeds like che seeds and flax seeds are really great for soluble fiber as well insoluble fiber is going to be naturally found in a lot of different plants so i worry less about that because it's you're going to get that in but soluble fiber i find people miss the mark on a lot just because they're limiting those foods that i just talked about and soluble fiber is what's going to be for
roslyn_kent (01:43:16.019)
ted and turned into short chin fade acid so that's why it's so important
roslyn_kent (01:43:27.939)
yeah
roslyn_kent (01:43:57.219)
okay
roslyn_kent (01:44:14.159)
yeah i will i will say that that's a common issues a lot of people when they're dealing with health symptoms their first instinct is to go gluten free and i'm not going to i don't think we should i mean i don't know what was on the agenda but i don't know if we should go into that but essentially you don't need to be cutting out gluten containing whole grains forget health you want them in unless your celia or you have some sort of extra intestinal symptoms like brain fog joint pain muscle aches and things like that you want it in and i just wanted to add that in because most people it's the immediate thing that they do but that is one of the biggest things will
i wouldn't say one of the biggest things but it is a big factor in limiting diversity like you said because most people aren't going to go out of their way to find whole grains that are gluten free other than things like oats and brown rice there's so many gluten free whole grains but if anyone's cutting out gluten they're probably just going to overall drastically limit the amount of whole grains that they're consuming so i just wanted to say that because most of the time it's not a gluten issue it's a fruit ten issue which is that fermentable part of the food fruit ends are the fermentable part of whole gluten containing grains that
having a hard time digesting and breaking down that's what's giving you symptoms that has nothing to do usually with the gluten for a lot of people so i don't
roslyn_kent (01:45:35.719)
so there's a lot i could say on so digestive enzines haven't really come across any research again some people find the work i mean i'm not someone who recommends them usually because again there's really no research to support the fact that they are helpful but again on a person by person basis some people might find that they are helpful so it's just it really depends you can experiment with them but i'd say your first line of defense is start chewing your food better stop eating like distracted and shoveling food into your mouth your body doesn't have time to prepare the right enzims and juices and things when you're eating that quickly
and so take your time chewing and eating your food that's really important if you have like an enzyme in sufficiency like you pankrpancreatic issue or pancrious issue that's something else that's a whole other conversation but for most people i don't think nzims are helpful especially not for constipation and then the other thing you ask was acid or h cl correct yeah so a lot of people think and claim that low stomach acid is this very common thing it's actually not most of the time when we're dealing with reflux
and especially alongside of constipation we're dealing with a motility issue when it comes to stomach acid and things are traveling up instead of down like they should be and that's interesting because you know constipation and reflex go hand in hand but low stomach acid is actually not this common thing that people say it is and unless you have something like h pilar and you've been diagnosed that or you've taken a proton pump inhibit are currently on one low stomach acid is not actually common and it's got to be this diagnosed thing it's hypoclor
adrea is diagnosed so no i would not add in h c l tablets or capsules or anything like that out of just curiosity i wouldn't because it's not it's not going to be helpful and it can actually it can actually disrupt the balance your body closely regulates the ph and volume of your stomach acid unless something is physically you know interfering with that it's not like stress just magically takes away your stomach acid it does interfere with your digestion it does delay gastric emptying it does
digestion sloppy and it causes spasming in your colin but it's not just going to reduce the amount of stomach acid you have your body closely regulates that as best as it can
roslyn_kent (01:48:03.119)
do you that's funny
roslyn_kent (01:49:17.299)
so stimulant laxatives are going to be habit forming and they stimulate the muscles in your bowels so that would be something like cennicat allo is actually stimulant laxative cascara is the stimuntlaxitive hat's a plant excuse me one second i been holding that one so cascara and then the other one ducalax is also a stimuanlaxive so
so about the ingredients that's more about what is the actual laxative is that a stimulalaxitive is it an osmotic laxitif you should know that so magnesium citrate is a osmotic oxitive so osmotic laxatives for the most part they're not habit forming stalnstimulant laxitives are so osmotic laxities are just going to be drawing water into the bowl but you're your bowels are still working on their own to stimulate the contractions to cause a bale movement it's just hydrating your stool more so stoolsoftners and osmotic laxatives are not habit forming the best thing you can do is just look up
one that you're taking and search is this a stimulant laxative is this an smodiclaxitive hopefully you're working with a practitioner who can tell you that but for the most part is just about the category that they fall under because you do want to stay away from stimulant laxatives i would say if you're taking a stimulant laitivefor more than like a week or so not the best idea a couple of weeks i would say at the max but osmotic laxatives you can safely take for a long period of time however that shouldn't be the goal so when i'm working with a client they're usually taking their osmotic laxative for two
to three months at most and then we are weaning them off that that's the goal like at the towards the end of the two to three months they are weaning off of that and that's it and of course if you're taking something like magnesium citrate you really have to be careful about your blood levels and that you're taking the lowest possible dose that you can take in order to help your bottle movements so you don't want to be taking crazy high dose i've worked with clients where they come to me one client in partiklar she's taking three thousand milligrams of magnesium citrate every day and shockingly she didn't have a man
toxicity issue but that was the first thing i was like okay we need to stop this and it's interesting when she stopped it her bowels are actually still moving and she was like wow i'm actually having ball movements but i'm not having these crazy loose ball movements and it's just it's interesting because some people are just so unaware of how things are impacting their body but yeah so just watch out for those stimulant laxatives there stimulating your bowels and so when you stop them your body may stop producing ball movements in the way that you want it to and i would recommend an osmotic laxitivefyou're gonna be take
roslyn_kent (01:51:47.239)
for more than a couple months but the goal should be however long it takes for you to repair your guy so that's a really big loaded question but it can take up towards of a couple of years but you should be able to get to a point within a couple of months if you're strategically working on your diet where your bowels will keep moving without the motility agent because you've worked on your diet enough to keep that moving on its own so yeah just to summarise i would look out for all vera cascara i would look out for centacat
docaleax and i say those are the top ones that are that are predominantly used
roslyn_kent (01:52:29.439)
no that's an osmotic laxative insane with more lax yeah
roslyn_kent (01:52:48.779)
yeah now those are great so slippery elm is actually an endangered plant so i usually recommend marsh malla root over sliperyelm and i only know that because my clients work alongside with me and i get them to see a sort of iderbaltherapist if they find that they could benefit from her from her urbaltinxtures that she can create so she told me that she's like a lot of people use it but you know it's better off to use other musilogenous herbs so that's what that those are both musilogenous herbs the demulsint or musilogotus herbs so they help they help protec
the intestinal lining that helps soothe it and code it and create that slippery again slippery m that slippery smooth texture which is kind of what we want to promote helpful to be helpful for all movements and promote helpful ball movements so i find them actually really helpful i use march mela root in my practice i don't usually use slippery elm but it is still a good option and it's included in a lot of supplements but i'd say if you can drink the tea because the amount that you're getting in a capsule is probably going to be quite small i would say you're better off steep
a large pot of marsh mallow to you actually want to steep these herbs in cold water so marsh mellor you want t steep in cold water because it extracts the musilogenous properties in the cold water it won't do that in hot water and then you can drink that with a bit of lemon and a little bit of maple syrup if you want but cool water is what you want to be extracting that from and i just recommend making a pot of that every day and just having that for a little while and seeing if it helps your vaunt movements and your motility
roslyn_kent (01:54:30.099)
yeah so trifle is and i say i don't i actually don't know i think i've heard both so trifelatrfla i still don't know i say trifle these days but anyways yeah it can be really really helpful some people find that they're very sensitive to it like it can be overpowering for some people some people also finally have no they have no effect from it so it really just depends on the person so it's just good to experiment with ike a combination of these things i usually recommend starting with a motility agent of some sort so whether that's magnesium citrate or magnesium oxide or mere lax
example or restore lax start with something figure out what works for you and hopefully working with a practitioner who can rend recommend a low dose for you to take that will also help you empty but then adding maybe one type of herb both something and then a couple of different motility supporting foods and then like the combo of all of that should hopefully be getting your bowels moving but yeah trifle has a great one to add in you just want to be mindful i mean with any of the herbs we've been talking about that you're not taking any medication that can contra indicate those
or be contraidicated by those herbs
roslyn_kent (01:55:42.199)
yeah i love that so colanhydrotherapy is something that i have used with clients are recommended to clients but it's mostly a last resort kind of thing i usually want someone to have their bowels moving i want their bowls to be moving on their own end of story that would be great if your bowels can do their own thing even with the help of an osmotic lock so that i mean like i still want them to be stimulating their own ball movement so that's the issue there's a couple o issues i see with the colanhydrotherapy number one is your colin's not initiating its own battle movement or own movement of that stool it's
forced out of you and then the other issue is that it is disrupting the microbe mean any time we're flushing large amounts of anything through our system we are going to be wiping out bacteria so i mean you do lose a lot of bacteria when you poop every day i'd say sixty percent of your stool is bacteria but i mean anything that's evasive like that we do want to be careful of i don't recommend doing them often if you had to do one like maybe you once a year kind of thing or something like that it wouldn't be a huge deal but i would not be getting them by weekly or anything like that or every other week
is what i wanted to say because it's quite disruptive and there are some risks for sure depending on who you get them done by you have to be careful so i would say last resort kind of thing
roslyn_kent (01:56:57.939)
yeah
roslyn_kent (01:57:14.779)
well your body as long as you're fully emptying every day your body is cleansing itself i think we forget that so technically speaking if you eliminate in full before you eat your breakfast from the day prior your colin should technically be empty right and so of course here's always going a b a residual stool and things like that but for the most part your coin should be empty so i think that people forget that your body is self detoxifying you don't need to add in all these things unless of course you're super backed up you may want to consider that is like a last resort thing
nothing else seems to be working but i would exhaust your other options first because again it's not teaching your body how to do anything on its own
roslyn_kent (01:58:15.019)
no it's not true i thought that for so long there's a lot of things i need tore like also acknowledge there's a lot of things that i'm talking about today that i've had to correct myself on because i've learned like oh there's no research to support this and this is just another whole believe me there's a lot of stuff i learned in school that was very wrong and this is one of those things i was taught in school you should not drink at your meals there's zero research to support the fact that this is diluting enzemes or inhibiting your ability to digest your food the only thing i will say is if you're drinking a bunch of water on
you're getting really full and you're not eating enough things like that i mean there's but otherwise no there's no concern around digestion so long as you're still chewing your food really well at your meals which really helps with constirmation by the way
roslyn_kent (01:59:00.119)
yeah
a lot of people are you're not alone
roslyn_kent (01:59:46.919)
what's funny you bring that up because i'm actually going to mexico tomorrow so hopefully we're not manifesting this for me
okay so i mean i've been there so many times and and i like yeah it's just i have i have a pretty i have a pretty sense tive gut and i think anyone who has i b s has been diagnosed with that or diagnosed with quotations with that well well kind of have this similar story but the most important thing is to stick to easy to digest cooked foods that are pretty simple obviously don't do any spices or are really out there foods you want to stick to pretty easy simple foods and
and foods lots of cooked whole grains things like oat meal rice brown rice and even white rice i mean at that time really it's not going to make a huge difference but anything binding is going to be helpful bananas and anything that's rich and soluble fibers so they talked about the beans and lagoons and whole grains really helpful you want to stick to that kind of thing you can add in a probiotic i'm a big advocate for food first but there are certain probadicts can be really helpful there's a couple that i recommend my practice but i mean
if you're going to add one and make sure that you are getting a recommendation from someone who's had really good results because there's a lot of shitrappy probiotics on the market and i mean that's something to consider because a lot of the times the bacteria aren't even being delivered to our coal and alive you can add in fermented foods they can be helpful so things like him cheese and sour crout can help you digest your food a little bit better cause they come with naturally occurring nimes from the bacteria that are present in there there is lots of good fiber in those foods so i would stick to the ones that have fiber
versus things like camboocha um so fermented foods adding those can be really great anything that's rich and antioxidents to may be helpful during that time so berries and and like if you want to do some sprouts or microgreens and things like that anything to kind of support your microbium would be would be really helpful and just trying to think sorry i'm losing my train of thought here give me one second
roslyn_kent (02:01:54.919)
yes um obviously hydrate that's a big one too that people miss if you are eliminating a lot of liquid via your stool you need to be definitely hydrating during that time but one of the bigger things to do is diversify your diet so we've aready talked about that a lot but if you can diversify your diet a little bit i know i talked about bland simple foods but once you start to feel better to rebound from that you really want to diversify your diet as much as possible because that's what's going to help repopulate and give strength to your microbium
so if you can include lots of diversity in your diet afterward then i think you will be better off for sure so i mean fermented foods things like sprouts that are antioxident rich especially brockley sprouts by the way are really great for that hydrating and easy to digest cook food stay away from raw foods at that time and then yeah adding in that probiotic would be my recommendations for that
roslyn_kent (02:03:15.619)
yeah so food first obviously like we just said but i think taking a food first approach is going to be really important but if your diet is already pretty great and your diversifying in your diet and you're including lots of prebiatic rich foods i think that there's definitely a time and a place for a probioticit's usually not my first line of defense is actually one of the last things i added people are always surprised by that when i'm working with a client but i find that it can really boost some people's got health especially if it is the right blend of bacteria but we have to remember that probitics like the bacteria as long as they're geting deli
to your coal and alive they do their work on the road they're not actually take like transplanting into your gut the bacteria they're doing their work on the road to interact with your native bacteria species and then they're going to probably end up becoming part of your poop but they're not actually they're not actually becoming a part of your microbiomso that's important to consider but i'd say if you're dealing with god health symptoms you definitely could add in a probiotic and see if it helps there's no there's no harm for the most part just make sure you're getting a good recommendation from someone like i said because most there's so many
brands that are so just like they're they're marketing first science second and they may be as a company don't even know if those bacteryaegon o be delivered to your coal and alive and that's a really important question becase you're paying a lot of money so why would you want dead bacteria like a lot of people think that they should be buying a refrigerated probiotic but if that probioticcapcal cannot survive your stomach acid and your thirty some odd degree celcius body temperature how are you expecting that to like you expected to get to your coal and alive if it can't you know survive the store
self is the main question so i really like the brand seed i am a partner with in full disclosure but a reason i beg the was like please let me be a partner of this company is amazing there's a lot of companies out there that are not backed by science seed is for sure so i do love them as a brand their fantastic and they're very transparent about the research they have strained specific studies so they look at the actual strain of bacteria all of the different ones in their formula and they have studies to back up each strain to show
what that does in the human body so most companies don't even know what they don't list what strain so you can see the list of lilactobacilis or bifinobacterium or whatever but that's the species we need the strain to the strain is the long list of numbers and letters that comes after because each species is going to have or strain so is gonna have a different function in the body so it's like saying oh my god is filled with dogs okay what kind of dogs pit pole is very different than a labrador you know so it's important to consider the strain and the species something to consider
roslyn_kent (02:05:45.379)
talk about probiatics for hours but i also like genuine health that's a local brand but seed is one if you are in the states or if you're listening from canada yo can still order them but it's in us d
roslyn_kent (02:06:09.299)
we got close we got a lot of information in there
roslyn_kent (02:06:21.259)
oh i would actually there's one thing that you didn't so a couple of different mutely supporting foods that i wanted to mention wes to kees a day has been shown and i'm sure a lot of people have heard about this but it's actually really helpful to kees a day has been shown to be as helpful in relieving constipation as some constipation medication many like antioxident rich foods like i said really helpful for constipation so brockley sprout happens to be one of those foods and then things like berries and leafy greens really really helpful and like i talked about chess earlier but the soluble fiber in there can
also be helpful for constipation there is a trend going around on ticktokets like the cheafresca where you add seeds to water and then let it sit in it's actually not a bad idea because of the soluble fiber it can actually help some people i mean that's not that's not a cure for constipation but i would say kees and dried figs as well i really love as well as like broke spouts sprouts are really good motility supporting foods and then the last one is i'm just remembering now is ginger ginger is a proconetic meaning it helps with motility but if you create your own
ginger juice by blending like a whole ginger root piece big knob of it with some water like a three quarter cup of water and then strain that and capture the juice you can create your own ginger juice and dilute that in some hot water with lemon and it's delicious and ginger is really anti spasmodic but it can also help with motility so just tout i mentioned that
roslyn_kent (02:07:46.699)
oh thank you
roslyn_kent (02:07:52.359)
yeah thanks for having me him it's been awesome
