Thread by @nicknorwitz

1/ How to poo 💩! Was listening to the new @hubermanlab with @DrGottfried this AM (at 3:37) on hormones and #constipation & was inspired to do a little thread on my top #6 tips for dealing with constipation ... hopefully this thread helps at least 1 silent sufferer

2/ This is a topic I'm interested in is bc as someone with a hx of proctitis + cecal patch (form of ulcerative colitis strongly linked to constipation), it's something I've struggled w/ at times. It's not fun & a far more prevalent problem than people realize 4 obvious reasons

3/ Let's start the list.

#1 tip has nothing to do with diet, but technique!

In normal seated position with knees at 90o, your puborectalis muscle strangles your rectum. If you squat with the assistance of a squatty potty (or 'toilet yoga') you receive this strangle-hold

4/ Tip #2 I'd take with a grain of salt, but it is the standard 'have you tried fiber.' I think fiber is certainly oversold (and can make the issue worse for some), but for others it can help so it's worth a try initially. I'd target insoluble fiber > soluble fiber. Lower bloat

5/ Tip #3 is oral osmotics. Taking 400-600 grams magnesium citrate at bedtime may be sufficient to soften the stool. Importantly, osmotics don't create dependence like stimulant laxatives (Senna, biscodyl, etc.)

6/ Tip #4 is stimulating your system in the morning with coffee (caffeinated works better than decaf, although it's not clear why) and/or hot water or tea. Adding a dash of acid in the form of lemon juice or ACV can help.

7/ Tip #5 is to turn to more immediate rectal osmotics , including glycerin suppositories & thin-tipped water enemas (water warm, not too hot). These can be great bc they create a strong stimulus to go in as little at 20 min (glycerin) & immediate (for water enema). Convenient

8/ Tip #6 is trying to do a microbiome reset. This can be ambitious and comes in many forms. For example, one protocol I did was several months of carnivore to 'reset' & then used Seed probiotic (best on the market IMO) and then titrated up fermented foods (kimchi, natto, kefir)

9/ Interestingly, while it wasn't a cure all, that protocol has allowed me to consume A2 dairy (including higher lactose kefirs) without bloating on constipation. Here's the link to seed: seed.com

10/ I'll cut this thread there and just mention it's certainly not comprehensive. Exercise, good sleep, certain forms of yoga, and hormonal testing (e.g. for hypothyroid) can all be helpful as well. And, remember, everybody poops!