When was the last time you had a one-wipe-wonder?
Poo is a subject that’s often glossed over when it comes to improving your physique, but it can make a significant difference. Having good health is a prerequisite for developing a lean, muscular physique. Digestive health is one of the most important: your diet could be totally on form, but if you’re not absorbing the nutrients you’re taking in, how can you expect your body to put them to good use?
I’m not normally big on supplements, but this one has changed my life:
Betaine HCl: 200mg
Papaya Fruit Powder: 45mg
- Vastly reduced bloat after meals
- Improved appetite
- Winning poos
If you can find a digestive enzyme formula, I highly recommend you to try it out. Don’t rely on this too much as chronic use can affect stomach acidity and potentially precipitate stomach ulcers in the predisposed.
Question: Won’t supplementing with digestive enzymes reduce your natural ability to produce enzymes?
- This is something I was concerned about. Luckily I asked Silverhydra and he set my mind at ease:
- It depends on your food intake, but generally an active trainee should be having between 2 and 4 bowel movements per day.
- Consistency should be solid, and quite big. Up to a foot long is best.
- Small, hard pellets could mean you’re not hydrated properly. If you have messy, liquidy poos then you could be eating something you’re mildly intolerant to.
Top Poo Tips:
1) Stay well hydrated.
Drink between 2 and 6 litres per day. Spread it throughout the day.
2) Ensure adequate fibre intake (soluble and insoluble) from some of the following sources:
- Leafy green vegetables,
- Flax seeds
- Psylium husk (pro tip – don’t buy psylium husk from supplement/health stores, you’ll get ripped off. Go to your local asian supermarket and pick it up there for dirt cheap)
- Beans, peas, legumes
- Oat bran
- Nuts, seeds.
This one is particularly important during the carb loads on the Propane Protocol.
3) When you eat fruit or veg, eat the peel!
4) Strengthen your abs with reverse crunches.
5) Squatting is the optimal position for bowel evacuation.
Elevate your feet when you poo. If you’re really cool, you could buy a squat stool:
6) Don’t try to ‘quickly force one out’.
Forcing risks piles and overrides the natural bowel movement rhythm which can cause problems. On that note, if you go at the same times each day you’re less likely to have issues due to biological entrainment.
7) Try an elimination diet to see where the problem lies.
Systematically remove gluten and dairy each for 2 weeks. See if there’s an improvement.
8) If you’re constipated and all else fails, try a cup of coffee with some coconut oil stirred in, on an empty stomach. Prepare to witness ballistic explosiveness.
Buy a digestive enzyme supplement and try some of the tips above for next time you drop the kids off at the pool. Avoid the pharmaceutical route unless you have a serious problem, in which case you should stop reading Propane Fitness and see a doctor!