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 there’s no shying away from it. It’s a guilty pleasure of every one of us.
Having good health is a prerequisite for developing a lean, muscular physique. Digestive health is one of the most important: you could be hitting your macros, but if you’re not absorbing the nutrients you’re taking in, how can your body put them to use?
If you suffer from IBS, see our video article on that here:
I’m not normally big on supplements, but this one has changed my scatological life:
– Vastly reduced bloat after big meals
– Improved tolerance to anything I throw at my stomach, less windy
– Winning poos every time
Additionally, a digestive enzyme supplement may be helpful if you’re eating large amounts of food:
Betaine HCl: 200mg
Papaya Fruit Powder: 45mg
The digestive enzymes are the secret weapon for those that need vast intakes to maintain their weight, but chronic use can affect stomach acidity and potentially precipitate stomach ulcers in those predisposed.
Question: Won’t supplementing with digestive enzymes reduce your natural ability to produce enzymes?
Unlike using exogenous hormones, this is not the case with enzymes. Enzyme production is mediated by positive feedback, i.e. they are released in response to the presence of the stimulus (food), rather than the amount of enzymes present. So no problems here.
– 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. You’ll get a personalised recommendation with the Protocol Calculator
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) Leave the skin on fruit and veg!
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 can risk piles, and overrides your natural bowel movement rhythm. If it’s not there, don’t force it, same as going to sleep at the wrong time or eating when not hungry. If you go at the same times each day you can create a biological entrainment to get the urge at the same time each day.
7) Try an elimination diet to see where the problem lies.
If you’re still having consistent poo issues, take a food log, systematically eliminate potential aggravators. Going to the doctors armed with this data will speed things along in finding the culprit.
Start with a probiotic and try some of the tips above for next time you drop the kids off at the pool. If you’re having persistent 1s or 7s on the Bristol stool chart, get off the internet and see a doctor!