That is the transcript of an interview hosted on Ruth’s Really feel Higher. Reside Free. podcast.
Ruth Soukup: For those who’ve listened to this podcast for any period of time, you’ve most likely heard me speak about intestine well being no less than a few times, and possibly much more than that. However there’s an excellent cause it’s just about inconceivable to speak about well being and weight reduction with out finally speaking in regards to the intestine as a result of it’s so central to our total well being and the way we really feel.
However in terms of really therapeutic our intestine, there are not any easy solutions. In reality, it’s not only one factor, as at the moment’s visitor is gonna clarify, it’s not even all the time simply in regards to the meals. So let’s dive in.
Welcome to the Really feel Higher Reside Free podcast, dropped at you by FIUs. I’m your host, Ruth Sukup, and right here we’ll speak about all the pieces from the science of weight reduction to sensible ideas for making your well being a precedence within the midst of a busy life. It’s slightly bit nerdy, slightly bit humorous, and slightly bit revolutionary.
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Our free on-demand video coaching will stroll you thru find out how to make this THE yr you set well being objectives…and hold them.
So buckle up buddy, as a result of it’s about to get actual.
At the moment we’re gonna be chatting with Hannah Ward, who’s a girl on a mission to assist folks really feel genuinely at house of their our bodies by remodeling intestine well being from the within out.
Hannah has guided a whole lot of shoppers to lasting wellness by addressing the foundation causes of their digestive struggles. Because the founding father of Hannah, a useful vitamin observe devoted to pure heal therapeutic, she empowers ladies worldwide to beat persistent digestive points like bloating, IBS, acid reflux disease, constipation, and extra.
And like I mentioned, when you’ve been listening to this podcast for any period of time, you most likely already know that I’m just about obsessive about intestine well being as a result of it’s such a basic a part of therapeutic your physique and feeling good total. Suffice to say, I’m so excited for at the moment’s visitor and so excited to have the ability to introduce you to at the moment’s interview visitor, Hannah.
A Phrase. Hannah, thanks a lot for being right here. I’m so excited to speak to you. Thanks for having me. I’m excited to dive in.
Ruth Soukup: Yeah, so let’s simply begin with sort of the broad overview. Who’re you and the way did you get to be doing what you at the moment are?
Hannah Alyward: Sure. So my identify’s Hannah Ward. I’m the CEO and founding father of Han.
And at Ham we actually assist ladies overcome persistent digestive points. So issues like bloating, constipation, IB slike signs, so bowel motion points, urgency, numerous persistent bloating. Um, we’ll see even numerous like totally different pores and skin situations too. So persistent pimples, eczema, a whole lot of that stems from the intestine. We actually simply sort of dig deeper to take a root trigger method and handle like repairing the intestine by extra of a root trigger useful lens.
And I actually bought into all of this as a result of, you understand, I used to be scuffling with these points myself. I had, um, persistent digestive points for years. You recognize, I’d appear to be six months pregnant with stomach bloating after maintaining a healthy diet meals. I used to be consuming very wholesome, I used to be exercising usually. I knew loads about well being.
I used to be quote unquote doing all the best issues. I used to be. Like younger, I used to be energetic. I I don’t actually drink a lot alcohol. None of it actually, you understand, added up or was making any sense. And it was very complicated ’trigger nobody actually knew find out how to assist me. You recognize, it was sort of like, properly, you’re younger and also you’re wholesome and also you’re on no drugs, like, you’re, you’re fantastic.
And I knew deep down that one thing needed to be off as a result of I didn’t all the time, you understand, really feel that manner. Then additionally I simply, I used to be like, I, I ought to have extra vitality than this. I ought to be capable to eat these meals, you understand, with out sort of like quote unquote paying for it for a very long time afterwards. And it bought to the purpose the place I used to be actually like skipping meals simply so I may like button my pants and exit to dinner with my mates, or I used to be packing, you understand, all my very own snacks all over the place I went.
And it was, you understand, I, I wanna be conscious of claiming, like, embarrassing. I don’t suppose anybody must be embarrassed of what they’re experiencing, however. It didn’t, it didn’t assist, proper? So it was sort of like hitting my confidence. It was hitting my belief with my physique. It was hitting how I confirmed up on the planet.
Um, and it was actually closely impacting my life and my, my relationship. So, you understand, I, I really like the work that we do as a result of sure, we’re addressing the intestine on the root, however usually we’ll see it. It, it doesn’t, it’s not likely in regards to the bloating, it’s about like how the bloating impairs your high quality of life and the way it impacts the way you present up in your each day and your confidence and all of that.
And that’s what I actually love serving to ladies by. So yeah, I simply was like, I’ve to dig deeper and I’ve to determine what’s occurring. After which I began seeing. That a whole lot of different ladies had been scuffling with it too. And it wasn’t simply me. Ladies had been attempting a great deal of issues and not likely getting any outcomes being advised.
They simply had IBS being advised, you understand, all the pieces seems to be regular. We we’re unsure your colonoscopy’s fantastic. Um, and I used to be similar to, we’ve gotta get these ladies some solutions. In order that’s how I’m right here. Superior. That’s
Ruth Soukup: wonderful. So how did you in the end like
Hannah Alyward: work out what was the issue? Tons of analysis after which extra useful testing.
So, um, like we love useful testing. I’ve bought a staff of useful registered dieticians and so we’ll run labs that you just wouldn’t actually like usually get at your conventional Western medical physician’s workplace. Um, generally a useful drugs physician will run them. You simply wanna actually be certain when you’re gonna put money into the labs like.
You’re working with somebody who actually is aware of find out how to work with the lab. ’trigger they will get slightly dear. However I used to be, you understand, I used to be sort of seeing that within the useful and holistic area, a whole lot of it is rather like meals, meals, meals, meals. And clearly meals is like so extremely highly effective and vitamin is, however there’s sort of this layer deeper in terms of intestine well being.
So that you’ll begin reacting to all types of various meals you probably have these underlying intestine imbalances. And as soon as I sort of. Found out that I used to be like, oh, I wager you I’ve a few of this, one thing right here must be current. Um, that’s principally inflicting me to react to those meals, particularly like wholesome meals, proper?
Like I’d look six months pregnant after consuming an apple. I, I used to be like consuming candy potatoes. I couldn’t tolerate them, so it wasn’t simply, you understand, I took out gluten, I took out dairy, I took out sugar. I wasn’t ingesting alcohol, and it was like this, this layer deeper. Then I ran some testing and I used to be like, okay.
Every thing is smart right here. Um, I had some like mould toxicity and I additionally had a whole lot of intestine imbalances, like gradual abdomen acid and intestine dysbiosis and low intestine immune operate. And these items had been contributing to me reacting to all of those meals, um, and feeling like constipated and bloated and all of that.
So it took a whole lot of analysis and actually like a whole lot of trial and error, um, and studying from lots of people on this area that had been sort of doing various things. After which I, I used to be began to place it, put the items of the puzzle collectively.
Ruth Soukup: Attention-grabbing. So, I imply, I believe there’s a whole lot of misconceptions about intestine well being, proper?
’trigger that’s what I’ve heard too, proper? Simply minimize out dairy and minimize out gluten after which try to be fantastic. And that’s what you’re saying is there’s all types of different issues. So how, I imply, how do you even get began with understanding like what’s occurring?
Hannah Alyward: Yeah, it’s an excellent query. And you understand, I believe the, like taking out gluten and taking out dairy and all of that, it’s, it’s stemming from like your.
Like elimination weight-reduction plan, proper? Like a standard elimination weight-reduction plan. They usually have their time and place. I’m not right here to love knock them. Um, you understand, they’re, they’re used as a gold commonplace in some instances to sort of like, see yeah. What meals sensitivities do you’ve gotten, proper? Um, however I believe that on this like wellness area, a whole lot of this info has simply.
Been like despatched out to everybody, like broadcasted on social media and all of that sort of stuff. So now persons are doing these items that possibly don’t even have to be doing these items. Um, so yeah, I imply, I believe whenever you’re simply getting began taking a few of these meals out of the weight-reduction plan to see when you really feel any higher, like.
It’s fairly low value. It’s, it’s easy to do. So when you needed to trial that at house first, like, you understand, go forward and do this. We simply wanna keep away from conserving these meals out like without end, proper? As a result of that’s what can positively occur. So by the point folks come to work with us, I imply, they’ll be consuming, like, a few of them are consuming like 5 to 10 meals.
They’re scared to eat these different meals. Um, so yeah, it’s, it, that may be an excellent place to begin. However we additionally, you understand, wanna ask like, why are we. Why do we have to take out these meals within the first place? As a result of that’s what we actually wanna discover out as a result of a, a wholesome and robust like resilient intestine microbiome can tolerate most meals, and that’s what we wish.
A couple of issues right here and there. You don’t really feel nice after consuming, that’s fantastic. You recognize, I don’t anticipate anybody to really feel nice after like. Consuming a complete pizza, however you understand whenever you Proper. Like one thing like that. Otherwise you’re out. Yeah. You recognize, consuming a bunch of meals with mates on a Saturday evening, no matter, slightly bloating after that.
Okay. Um, however when you’re feeling like bloated, you get up bloated, you’re bloated after consuming, you understand, a salad and stuff like that. Like there’s extra for us to research. So peeling a few of these meals could be useful slightly quickly. Quickly. That’s like un underline, underline quickly, proper?
Mm-hmm. Then, you understand, to take it a layer deeper. That is the place the useful testing, I believe actually comes into play. So we are able to see what’s going on within the intestine microbiome that could possibly be contributing to why you might be reacting to those meals. Um, and generally they’re not similar to one meals like gluten.
Clearly just like the, the protein and wheat, however generally possibly you don’t tolerate fat very properly. It’s not like only one singular meals. It’s fat as a complete. So could that might embrace wholesome fat. That could possibly be avocado, that could possibly be, you understand, olive oil, it could possibly be cheese, it could possibly be, you understand, fried meals, no matter.
And there’s an underlying cause for that, proper? Being fats maldigestion, which then stems from the liver and gallbladder. So we are available and we might work on the liver and gallbladder. So then you’ll be able to tolerate these meals as soon as once more. So it may be, you understand, when you’re on this journey like o by yourself, it may be slightly difficult to choose up these patterns.
Um mm-hmm. However generally, you understand, when you needed to get began too with like, okay, cool, do I really feel worse after I eat protein wealthy meals? Do I really feel worse after I eat fats wealthy meals? Or is it fiber? Can I not tolerate fiber or wealthy meals? That can provide us extra perception as properly.
Ruth Soukup: Hmm, attention-grabbing. So what are a few of the stunning root causes to intestine well being points that folks don’t essentially all the time take into consideration?
Hannah Alyward: So many issues. Um, now you me talked about mould, which was attention-grabbing. Yeah. Inform me
Ruth Soukup: extra about that.
Hannah Alyward: Yeah. Oh my gosh. We see a lot of it. I, I want we didn’t, I actually want we didn’t. I all the time say like, I by no means ever needed to develop into, um, uh, a practitioner within the mould area. It was by no means a want of mine. However we, like, if, when you’re working in useful intestine well being, you principally like should realize it since you’ll see it.
Um, it’s an enormous cause why folks don’t get higher. Um, it’s a, it may be an enormous cause for like weight reduction resistance too. Um, advanced hormonal points, hair loss, like persistent fatigue. So there’s a, there’s a stat on the market. I don’t wanna butcher it, however I, I believe it’s like 90% and you may reality examine me on this.
So, uh, you understand, I don’t have the paper in entrance of me, however I imagine it’s like 90% of individuals with persistent fatigue syndrome. Have excessive mould ranges, like mycotoxin ranges, um, actually. Yeah, it’s an enormous, it’s an enormous quantity. So, um, you understand, mould primarily, you understand, it could possibly develop in water harm buildings. We do get some publicity by meals.
Personally, I’m not like tremendous fearful about small quantities of publicity by meals. I, I don’t take the, like me and my staff, we actually don’t take the method of like. Getting actually nitty gritty to the purpose the place you’re similar to scared to eat something. That’s not what we wish, proper? I would like you to have the ability to like reside your life fortunately and journey and do your factor.
So I’m not like, oh my gosh, by no means get a espresso out as a result of there’s mould in it, proper? However sure, we are able to get some publicity by meals, and so we simply decrease the place we are able to, um, primarily based on how issues develop. So like espresso beans and the way they’re saved, you understand, with they’re scorching they usually’re humid they usually can develop mould, um, corn, grains, peanuts, issues like that.
However as soon as once more, that’s not likely what I’m like stressing over as a result of your physique has these pure detox techniques to love deal with this by itself whenever you’re taking excellent care of your self. Nonetheless, when you’re like dwelling in a. Mould ridden constructing. So that you’re getting tons of publicity on a regular basis that I’d put in a special class that like actually does have to be addressed.
So these mycotoxins put heavy burdens in your detox techniques. Wow. Wow.
Ruth Soukup: So what different like underlying causes that you’d possibly not take into consideration are there.
Hannah Alyward: So we’ll see a whole lot of like intestine dysbiosis. And dysbiosis is admittedly only a fancy time period for saying that there’s like an imbalance in your intestine micro organism.
Um, there’s totally different patterns for this. There could be like insufficiency, dysbiosis the place you don’t have sufficient of your good intestine micro organism. And we, we actually see that loads too as a result of because the weight-reduction plan has like. Westernized and modernized. You recognize, we’re getting much less variety in by the weight-reduction plan sort of naturally.
Um, so it is very important eat like numerous selection in your wholesome complete meals to assist your intestine microbes. Um, however we are able to additionally see an overgrowth of extra like dysbiotic, what we’d name dysbiotic or opportunistic intestine micro organism that may trigger tons of signs like eczema, pimples, persistent bloating, um.
Constipation, diarrhea, histamine overload it. It may possibly actually get a bit extra advanced, however so folks can actually perceive it. We, we principally simply have an overgrowth of not, not so good intestine micro organism which might be contributing to many various signs. So once we work with shoppers, you understand, we wanna dig deeper into like, what even triggered that.
However I don’t suppose we’ve ever seen a consumer that hasn’t had some little bit of intestine dysbiosis.
Ruth Soukup: Attention-grabbing. So what about like way of life components, sleep, stress, how does that play into your intestine well being as properly?
Hannah Alyward: Massively. Yeah. So I imply, stress is large. And going again to what I used to be saying with like digging deep as to love why do we now have this intestine dysbiosis within the first place?
I believe a whole lot of the time is. Due to the persistent stress that so many people have endured. You recognize, like life, life hits us and it’s sort of like, um, slightly difficult by nature. You recognize, it’s by no means, nothing actually absolutely settles down for a protracted time frame and issues occur that we don’t see coming.
After which we simply have like, particularly ladies, like kind A ladies, perfectionist leaning ladies, um, very pushed, hardworking ladies that possibly don’t like. Deal with themselves earlier than they care for everybody else, they usually put themselves on the again burner. So possibly that appears like skipping meals. Possibly it seems to be like yo-yo weight-reduction plan, possibly it seems to be like, um, over exercising, not getting sufficient sleep, you understand, folks pleasing.
I imply, there’s so many like instructions we may take the dialog, however. All of these issues are stressors not hitting your nutrient wants are stressors. Not consuming sufficient is a stress, is an enormous stressor. Um, yeah, pulling out tons of meals is an enormous stressor. Experiencing persistent stress is an enormous stressor and primarily underneath stress, digestion is an afterthought, proper?
So we’re not. Your physique isn’t set as much as correctly digest your meals. When you find yourself experiencing a whole lot of stress, you’ll robotically produce much less abdomen acid, fewer pancreatic enzymes. Cortisol will improve, cortisol will trigger points along with your intestine lining. So I all the time say like stress doesn’t keep stress, proper?
It impacts your physique. It, it has a physiological affect within the physique. And that’s when over time we’ll see stress trigger a whole lot of intestine points.
Ruth Soukup: So, I imply, it seems like there’s so many issues, proper, that you just, you, it. Like how do you even, how do you even start? Like I simply speaking about stress makes me really feel wired as a result of as quickly as we begin speaking about stress, I’m like, oh, I really feel it.
I really feel my cortisols going up. Yeah. And I believe then like then you definitely suppose like we like. This, it virtually like I visualize this multi-headed monster, proper? Or taking part in whack-a-Mole the place you’re simply attempting to hit all of the various things and also you, how are you aware you’re doing it proper? After which if you’re a sort An individual, you’re like attempting to examine all of the bins and never getting all of the bins checked.
So, however concurrently you’re saying all this, prefer it’s all interconnected and that’s what I hear is simply, it’s so, it’s such a holistic. Strategy. So how, the place do you even begin with that? When it feels overwhelming of, I don’t even, I don’t know. I wanna, I wanna repair my intestine. I wanna have a wholesome intestine.
I wanna lose the burden. I wanna do all of the issues for my physique that I do know is meant to occur. However now there’s so many issues I don’t even know the place, the place to show and what to do.
Hannah Alyward: Completely. And I believe I wish to put stress in virtually like totally different buckets. ’trigger we’ve bought like emotional psychological stressors, then we’ve bought bodily stressors after which we now have like environmental stressors.
’trigger I agree. I imply, I believe the subject of stress alone, it’s like persons are like, cut back your stress. And it’s like, yeah, I, duh. Proper. Like, I get it, however how do I do this as I’m attempting to love operate in society? So, you understand, it’s actually like what’s inflicting essentially the most stress for you in your life proper now?
And that’s gonna be totally different for, for everybody. It’s totally different for me to you, possibly we now have some overlap as like enterprise homeowners probably. However you understand, everybody’s in their very own expertise. For some folks it is perhaps monetary stress. For some folks it is perhaps their well being. For some folks it is perhaps their relationship isn’t serving them anymore.
Proper? So it’s like. For those who take two minutes and get actually radically sincere with your self, like what is definitely inflicting you stress on a day-to-day foundation and the place can we take one step in direction of, you understand, kind sorting that out slightly bit. Um, for a few of us, it’s like we’re on our cellphone an excessive amount of, you understand, so it’s like, can we now have higher boundaries with our cellphone?
That’s a brilliant easy begin. Um, however for lots of girls, I’d say that we see like they’re undereating they usually’re over exercising. And that may sort of fall into the like, um, bodily stressor bucket, proper? In order that’s not likely like I’m careworn at work or, uh, I misplaced a beloved one or something. That psychological and emotional stressor, it’s extra of a bodily one.
So can we aid you steadiness your blood sugar? Can we get you consuming sufficient protein? Can we get you actually fueling your physique? Like. Not skipping numerous meals, ensuring that you just’re correctly fueled to truly like improve your stress, your stress resiliency. So whenever you do encounter this stress, or possibly in one other bucket over right here, you sort of have these like uncooked supplies, proper?
Such as you’re consuming meals with magnesium, your blood sugar is regulated. Like these items are gonna aid you tolerate these stressors a bit higher. So. If somebody is listening to this they usually’re like, okay, actually the place do I begin subsequent? You recognize, my first suggestion can be, discover ways to steadiness your blood sugar and, and just be sure you’re consuming sufficient meals all through the day.
Ruth Soukup: Hmm.
Hannah Alyward: In order that’s the 1st step. Yeah. That may be an enormous the 1st step for, for me. Um, as a result of with out that, you’re gonna be combating your physique’s like personal biology all day lengthy. And what occurs is. When your blood sugar ranges go up very excessive, they’re gonna crash very low. And once they crash very low, your physique’s gonna push out cortisol in an effort to elevate your blood sugar ranges.
Cortisol is that, that stress hormone that so many people are acquainted with. So that you could be doing the meditation or the, you understand, mindfulness observe or no matter, however when you’re not regulating your blood sugar, you’re working on these stress hormones with out even. Like being conscious of it, proper? So can we get you consuming sufficient protein at every meal and a fiber at every meal?
Not going like, you understand, six hours between meals or not skipping breakfast and consuming for the primary time at 1:00 PM and that sort of stuff, um, to assist to control your blood sugar ranges so that you simply really feel extra calm in your physique and then you definitely don’t have that, like bodily stressor sort of exacerbating these cortisol ranges all day lengthy.
Okay, so the 1st step, repair your blood sugar.
Ruth Soukup: Mm-hmm. Get it
Hannah Alyward: regulated.
Ruth Soukup: Sure. What’s step two? Are there extra steps for managing stress total? Only for, for like approaching intestine well being and, and I. Getting it mounted.
Hannah Alyward: Yeah. Yeah. In order that’s an important place to begin. Um, then I’d say what we are able to additionally do is like be taught to optimize digestion.
So I believe there’s a whole lot of discuss within the useful well being area that’s just like the intestine microbiome and probiotics and all of the micro organism, however earlier than something even makes it into them, like microbiome, most individuals are referring to the big gut and all of the micro organism which might be in there once they’re speaking about that.
Now we have to be sure to’re really digesting your meals properly earlier than the meals even will get there, proper? So underneath stress, we received’t digest our meals as properly. Um, so how can we assist to optimize digestion slightly bit too? ’trigger that’s gonna actually assist to reduce bloating, decrease constipation, like that feeling of like actually feeling full proper after consuming, gassiness, all of that.
Um, and there are easy methods for that too, so we are able to, you understand, take six 60. Stomach breaths earlier than consuming every meal. That’s gonna assist the physique transfer into the parasympathetic nervous system response versus the sympathetic, which is that battle or flight state. We’re gonna digest our meals and produce extra digestive juices once we are in that relaxed state.
So earlier than you eat, take a pair deep breaths, assist your physique like sign to your mind. We’re protected, we are able to digest our meals. We’re not working away from any hazard now. ’trigger that’s how the physique was designed to truly like eat and digest its meals. Um, so don’t simply seize a fast meal and eat at your desk.
Sure, exactly sure. Asking for a frontier. Proper. And so it’s like once we widen the lens, we are able to see why so many find yourself with intestine points. I imply, we’re like, you understand, shoveling no matter we are able to into our mouths in between conferences, proper? And so many people are doing that. I’m not proof against that. I, and I’m a really sincere with my shoppers.
I’m like, pay attention, I’m on this with all of you guys. I don’t wrestle like I did earlier than, however you understand, life occurs to all of us. Um. So Sure. And being current along with your meals. I imply, even cooking your meals will assist since you’re like smelling it. You’re, as quickly as you scent the aromas from the meals, your physique actually begins producing extra digestive difficulty, um, digestive juices to interrupt down your meals.
So you’ll be able to consider whenever you ever walked into like a yummy Italian restaurant and also you stroll in, you want scent the garlic and you may like scent the garlic bread and the tomato sauce and all of that. And then you definitely’re like, Ooh, I’m able to eat. Like I’m hungry now. That’s your physique, actually like smelling the meals.
You haven’t put something in your mouth but, proper? And it’s going, Ooh. We’re priming ourselves to truly digest our meals correctly now. So some of these items is admittedly like innate, proper? We’ve simply gotten a bit far faraway from it.
Ruth Soukup: Properly, it’s, I imply, it’s attention-grabbing when you concentrate on it as a result of it’s not similar to listening to you speak about this.
It’s not simply our tradition of consuming commonplace American weight-reduction plan, which is in and of itself not nice due to all of the crap that’s that’s in our weight-reduction plan. However then if you concentrate on how far eliminated most of us are from getting ready meals and, and making it ourselves and cooking and taking time to prepare dinner a meal, it’s like seize it and go, what can I make that’s faster?
Put it within the microwave or no matter, and then you definitely’re lacking out. That as properly. It’s, that’s actually attention-grabbing. Which I’ve by no means, I’ve by no means really heard anyone say, take deep breaths earlier than you eat earlier than, like, and that can support in your digestion. I imply, it’s so easy. Like, if you concentrate on it, like that’s a really, there’s a whole lot of te issues that folks inform, like, recommendation we get on this podcast the place I’m like, yeah, I’m by no means gonna do this.
However that’s one thing that it’s really fairly straightforward to do. So I may add that into my routine. However yeah, it’s, it’s simply, I imply, you don’t even actually. Like, take into consideration how a lot our present. Life, the, like, the lifestyle and the way in which that we reside our lives is, is contributing in a manner that’s not even essentially meals associated.
It’s similar to the busyness of life. Attention-grabbing.
Hannah Alyward: Completely. As a result of I do, I do suppose that persons are extra conscious of just like the meals that they’re consuming these days too. Proper? In order time goes on, I imply, persons are getting more and more, more and more conscious of like, oh, there’s a whole lot of. You recognize, crap in our meals, we have to actually take note of this and all of that.
Um, however the dialog can positively go deeper. I imply, I can actually, actually go off on this and even once we consider, you understand, most of us similar to sit inside all day, you understand, and we weren’t actually ever meant to do this both. A, we had been by no means meant to be sitting all day. Um, b we had been by no means meant to love be inundated with synthetic gentle, actually all day lengthy, you understand, so one other.
Factor that you are able to do that’s free, that’s gonna take 10 minutes, which you can actually begin, like at the moment or tomorrow, is getting some solar publicity. And also you don’t should be baking within the solar. However like very first thing, whenever you get up within the morning, step outdoors, open your blind, step outdoors, like drink your morning water, your espresso, or no matter you’re, you’re having.
You recognize, with exposing your, whereas, exposing your eyeballs to the solar, that’s gonna assist your circadian rhythm, which is able to assist your sleep later that evening. It’ll assist a wholesome rise in cortisol. Our cortisol must be going up very first thing within the morning, um, that helps like give us vitality to get up and get the day going and all of that.
Which can then assist with, you understand, us winding down at evening too. However you understand, we are able to’t actually anticipate the physique to really feel nice once we’re like, get up, we take a look at the cellphone, we by no means go outdoors. We’re taking 5 steps all day after which we’re like speeding in between all the pieces. Proper? So merely simply stepping outdoors and getting that solar publicity very first thing within the morning, after which when you can at evening too, like sundown, um.
Time so your physique can sense like your, your eyeballs can mind can sense these totally different like gentle rays that’s additionally gonna aid you wind down at evening. So there’s a lot wonderful, like free stuff that we are able to begin with.
Ruth Soukup: Yeah, like nature. That’s attention-grabbing. So I don’t know when you even know the reply to this query.
It’s variety, it’s sort of unrelated, however I’ve, I’ve been interested in this, ’trigger I’ve heard this in regards to the circadian rhythm and going outdoors and the way necessary that’s. Particularly very first thing within the morning. And I do, like, I’m going for a stroll normally with my canines as quickly because the solar comes up at seven. However I stand up.
At like 4, proper? Mm-hmm. Three or 4 within the mornings normally. And I’ll work for just a few hours after which go for my stroll. And I’m simply curious, like what does that do? Does that It’s a,
Hannah Alyward: yeah.
Ruth Soukup: A nasty factor.
Hannah Alyward: Hmm. I imply, I don’t wanna say it’s a foul factor. If that’s like what works for you, then that’s what works for you.
You recognize? I believe as if you will get outdoors as quickly because the solar does come up, that’s gonna be useful. Um, do you’re feeling properly rested whenever you’re waking up that early?
Ruth Soukup: Yeah, I imply, I’ve all the time been an early morning individual. Like I don’t even set my alarm. I simply get up each on daily basis. In order that half isn’t, that’s not likely the problem, however, um, however I’ve been interested in that.
’trigger I don’t even know the way I’d sleep in, proper? Like, it’s so ingrained in me to stand up like, so, so pure. I imply, possibly finally I, if I simply power myself to return to sleep or one thing. However I’ve puzzled like, is that really, is, there’s, so there’s. For years, proper? Everyone’s like, you gotta stand up early, you gotta stand up early, you gotta stand up early.
And that was by no means onerous for me. However now I ponder like, is it really, is that really a wholesome behavior to be getting up so early earlier than the solar spending time, you understand, three hours in entrance of the pc earlier than I even have like pure gentle? So I used to be simply curious if I, it’s like I mentioned, it’s completely off subject.
For those who don’t wanna reply it, you don’t should. However I’m simply curious if that, if that makes the distinction.
Hannah Alyward: Yeah, it’s an excellent query. You recognize, I’m attempting to suppose if I do know, like, the precise knowledge to love, assist what you’re asking me. No, I imply, I, I don’t suppose that instantly getting display time, very first thing within the morning is good.
Um, my greater query can be like, how do you’re feeling? You recognize, like how, how are your hormones? How’s your vitality? How’s your digestion? If all of these issues are feeling fairly fantastic, then. I believe we most likely have our reply. ’trigger that’s the opposite factor. I imply, there could be knowledge to again, like actually something.
And on the finish of the day, the true query is how do you’re feeling in your each day? And when you, if one thing’s off, then let’s shift one thing. But when not, then. Nice. Properly say I really feel fairly
Ruth Soukup: good. So
Hannah Alyward: yeah, there you go. I’m unsure, however I do spend a whole lot of
Ruth Soukup: time serious about well being stuff and speaking about well being stuff.
So I’m most likely not the, I’m most likely not the common individual, so possibly all the opposite good things that I’m doing is like counteracting this one factor that I’m doing. That’s. Actually dangerous for me. I don’t know. Possibly I want to check it. Discover out.
Hannah Alyward: Yeah, you can all the time take a look at your cortisol ranges and see what they’re whenever you get up after which, you understand, an hour and a half after, like we may take a look at your cortisol awakening response and primarily see like what your.
What your ranges appear to be very first thing within the morning. However then once we take a look at cortisol, we wanna do like a 4 level take a look at usually as a result of your ranges change all all through the day. So it’d be a saliva take a look at for anybody , um, not a blood take a look at the place we’re getting like one single shot within the blood serum.
We’d wanna do saliva and examine it all through the day to see, ’trigger it ought to sort of like peak within the morning after which slowly go, you understand, subtly go down all through the day. So, I imply, in case your cortisol curve can be trying good, then I imply, I wouldn’t actually be too fearful. Huh. Attention-grabbing. I don’t suppose
Ruth Soukup: I’ve ever had a cortisol take a look at.
That may be, that may be attention-grabbing. Yeah. To seek out
Hannah Alyward: out
Ruth Soukup: as a result of Yeah.
Hannah Alyward: I’ve all the time been scared to check my cortisol. No, I get it. I, I hear that my, one of many ladies on my staff is utilizing a, um, steady glucose monitor proper now to love examine her blood sugar ranges. Yeah. And I used to be like, let me know what you discover.
I used to be like, I wanna do one too, however I’m too scared. I don’t wanna know. Just like the, as a result of the stress, the stress will bump up. Sure. Blood sugar like I used to be saying, and I used to be like, you understand, I don’t, I don’t know if I wanna know that. In fact, you understand, ideally I do, however I’m resisting it slightly bit for that very same cause.
I’m like,
Ruth Soukup: generally, generally it’s simpler to reside in our, in our bubble.
Hannah Alyward: Yeah. I’m like, when you discover out something that like is new that we didn’t already know, let me know. However aside from that, I believe I’m good.
Ruth Soukup: That’s hilarious. Okay, so, up to now we now have. Stabilize your blood sugar. Mm-hmm. Then age your digestion.
Take deep breaths, prepare dinner your meals, do no matter you’ll be able to to stabilize your parasympathetic sys system. Is that what you mentioned? Mm-hmm. Para sympathetic nervous system to make you’re feeling calm earlier than you eat, so that you just’ll digest your meals higher.
Hannah Alyward: Mm-hmm. What? Yeah. One other great point that we are able to do is like get in some every day motion.
So like your morning stroll is an ideal sort of instance of that motion. I imply, clearly it has so many unbelievable advantages, however lots of people are additionally, you understand, they’re constipated ’trigger they’re, they’re sitting down all day they usually’re not shifting their physique, you understand? Um, so getting in some mild every day motion.
I wish to say motion versus train as a result of generally I believe once we’re like speaking about train, we like stress ourselves out that it must be good and we’ve gotta get in an hour class. Six days every week or no matter. It actually doesn’t have to be like that. I simply need you shifting, I would like you want getting up out of your desk.
I would like you going for a stroll or dancing in your kitchen. I don’t actually care what it seems to be like. Simply transfer your physique, um, every day. I imply, it’s been proven to love improve ranges of fine intestine micro organism. It helps intestine motility, can assist get the bowels shifting. In order that’s one other like actually, um, fantastic factor which you can begin, you understand, tomorrow.
Ruth Soukup: Is it So do with motion. And I agree. I completely agree with you. Like with not calling it train. ’trigger I, I believe I’ve, I’ve had this dialog earlier than and actually my sister-in-law simply this weekend, she texted in our little sister’s group chat and he or she’s like, I simply. I really feel like I’m not doing sufficient proper now.
And I’m like, and he or she was an athlete and I, and I used to be an athlete, proper? Develop in highschool and I used to be ba I performed basketball and also you used to love three hour practices the place you’re simply killing your self and it’s terrible. And, and so my complete like concept of train is that it must be depressing or it doesn’t depend, proper?
If we’re not like principally dying by the point we’re executed, then you definitely didn’t get an excellent exercise in. And I believe she, like, she has that too and, and it’s such a tough factor to get previous it and notice that really simply going for a stroll within the morning is okay, proper? Like I stroll, I do like 10 minutes round my property with holding my cup of espresso.
I’m carrying boots and my pajamas half the time as a result of I’m like nonetheless sofa. It’s nonetheless a stroll. So it simply just isn’t like. I believe that has helped. However is there a perfect, like if you will get previous this concept that it must be exercised and hardcore for it to depend? Is there nonetheless a perfect quantity of like variety of instances it’s best to stroll?
Is one time within the morning sufficient? Ought to there be a night stroll? Ought to there be a noon stroll? Is there a sure variety of instances, like what’s the, what would the best quantity be? Or is that even a factor?
Hannah Alyward: Yeah, it’s an excellent query and I do suppose it could possibly fluctuate slightly bit, like all through. The totally different phases of life.
Ideally I wish to see folks strolling like 20 to half-hour every day. Um, however you may as well break that up. You recognize, you can do your 10, quarter-hour when you made it quarter-hour within the morning and then you definitely do quarter-hour within the night, then there, there you’ve gotten it, you understand? Um, after which, you understand, if we actually wanna take it a, a step farther, so.
I actually do love power coaching. That is extra formal train, proper? Like a exercise. Um, however what’s good is you actually don’t have to do it like seven instances every week to get outcomes. You are able to do it like two to 4. 4 can be like, you understand, you actually bought your observe going. I. Instances every week for like half-hour.
And that may be so useful for constructing muscle, which is rather like, it’s so necessary as we become older. It helps helps like bone density, it helps hold us robust, it helps forestall us from like breaking our hips. Prefer it’s like well beyond simply physique composition. Um, the advantages are astounding and so, so necessary like.
It makes me emotional when you concentrate on it. I’m like, each girl must be power coaching, you understand, only a couple instances every week, um, to construct that muscle. And it can also actually assist with insulin sensitivity. So, you understand, that additionally we, a whole lot of ladies wrestle with that, proper? Insulin sensitivity, which might then, if we now have insulin resistance, we are able to achieve weight and we’ll really feel extra sluggish and have extra mind fog and all of that.
Um, after which we’ll see hormonal points with that. I imply, insulin is a hormone, however we’ll see much more points with that. So the, once we begin to construct this pressure. Energy and construct muscle. This muscle virtually acts as. Like a sponge for our blood sugar. So you’ll be able to tolerate extra carbohydrates, you’ll be able to tolerate, you understand, you shouldn’t really feel like whenever you go eat out on a Saturday evening and also you’re like celebrating with your pals that then you definitely eat a meal that possibly isn’t like, you understand, supreme to your way of life, however then you definitely placed on weight from that instantly.
Such as you shouldn’t really feel that manner. Proper. We must always have extra metabolic flexibility than that. Mm-hmm. You need to be capable to have like a donut on a Saturday morning each from time to time and never stress it. Yeah. Proper. So, however whenever you, whenever you really feel like, like if ladies say. Oh my gosh. I take a look at a donut and I achieve 5 kilos.
Proper? That’s like metabolic. Now we have like metabolic um, dysfunction there, proper? That shouldn’t actually be the case. So an important factor could be constructing that muscle by power coaching to assist with that insulin sensitivity, after which your physique can actually similar to tolerate these things higher. So it’s fairly wonderful for like full, full physique profit.
So ideally, I imply like once we’re. Working with shoppers, I’m like, ideally we’d have everybody strolling for slightly bit, proper? Not too too lengthy. Doesn’t should be like loopy quick or something like that. 20, half-hour a day. After which doing power coaching, like when you’re model new, begin with two instances every week.
For those who’re within the center, begin with 3 times every week, you understand? And it’s bought ebb and circulate with how your life goes in that second in time too. However that may be like supreme. I adore it. So another steps that we missed with find out how to heal the intestine? These are, I’d say like these are nice locations for folks to begin.
Um, after which for anybody who’s. Desirous to take it the subsequent layer. Such as you’re like, wait, I’ve executed, I’m already doing all of these items. Like I eat actually wholesome and I’ve all these practices and I’m nonetheless coping with the bloating. That’s the place the useful testing is, similar to, it’s a complete recreation changer.
Um, so we run useful stool testing with our shoppers and that basically reveals us like what’s going on in your intestine microbiome, so we’re not simply trialing like. A probiotic or an enzyme, or let’s attempt collagen or no matter. Like we are able to actually goal in to, in, for like what your distinctive microbiome wants proper now.
And we are able to see folks get higher, like a lot sooner with that. So that may be the very last thing, not a, not the beginning spot for folks, however the extra superior folks. Yeah.
Ruth Soukup: That so. The intestine or the stool testing is so fascinating to me, however it additionally scares the crap outta me. Like actually, or possibly not actually as a result of I haven’t executed it, however how, like, how does that work precisely?
Is {that a} bizarre query? Like I I’ve do you do, do you go someplace and provides folks your poop? Like this does, this sounds so such a, that is such a foolish query most likely, however it does freak me out. So how do you, how do you take a look at this?
Hannah Alyward: No worries. It doesn’t have to scare you, however sure, it’s a stool pattern, proper?
So we use, um, primarily we ship testing kits to our consumer’s house. So that you simply carry out it at house and it’s very, it’s very like, easy. I say it’s easy, however it’s not essentially the most glamorous. So sure, you’re primarily like, you understand, pooping in like a tray and then you definitely’re like scooping it and placing it into this vial and sending that in.
So. It’ll solely take about three minutes. However sure, I, for me, like that is my job, so we, I by no means really obtained the pattern. The lab will get the pattern, proper? Individuals are like, am I sending it to you? And I’m like, no, no, no. You’re not sending it to me, not touching your poop. I’m simply getting the lab consequence. Proper.
Um, however to me it’s like second nature. I’ve, however I, like, I really like this take a look at. I’ve. All my mates have executed this take a look at. My members of the family, it’s, I believe it’s so necessary for like preventative care and all the pieces ever. So I’m like, everybody I do know and love, I’m like, you want to get this take a look at. Um, so, however I, I had my sister do it as soon as and the primary time she did it, she like got here out and he or she was similar to, Hannah.
That was loads. And he or she was like, you want to be warning folks about this, as a result of that was like very private.
Ruth Soukup: It I do know. I, that’s, is is such a dumb hangup as a result of I actually have been so interested in it, however I’m additionally like, I don’t, okay, I’m gonna recover from the worry although ’trigger I get, I’m so curious. I believe it will be so attention-grabbing and interesting to seek out out precisely what’s occurring.
Like I believe my intestine is fairly wholesome at this level, however it’d be good. It’d be good to know for positive. So. Yeah. And it, and you may, and so you are able to do that. So inform us slightly bit about how we, how we contact you and the way we get to go take a look at our poop.
Hannah Alyward: Sure. Um, I do know, oh my gosh. I get texts from mates being like, I wanna ship you my poop.
I’m like, okay, no, so that you’re nothing is me. Um, however, however sure, so we work with shoppers. I’ve bought a gaggle program that’s known as Therapeutic Guts and Shaking Butts. We attempt to hold it enjoyable and, um, we even have one-on-one packages and in every and in. Each packages, we all the time run useful stool testing as a result of that’s going to tell like your total plan.
So it’s not like a generic, everybody’s gonna do that. We personalize a whole lot of stuff for you. Um, so, after which in these, you understand, totally different packages, I don’t have to get into like specifics, however primarily you p you pair with a practitioner they usually’re gonna take a look at your lab outcomes and construct out protocols from there that embrace issues like vitamin, focused supplementation, way of life changes, issues just like the deep breaths and that sort of stuff, and the circadian rhythm work.
So we pull all of this in. So though we’re specializing in intestine well being, we’re actually like optimizing full system well being, um, as a result of that’s how the physique works. Each system influences each other, though, you understand, western drugs likes to place all of them in numerous buckets. So, so yeah, we, you understand, we assist a whole lot of shoppers in these packages yearly.
So when you needed to get testing and work with an expert by this. Like we, we’d love that will help you. Um, my web site is simply hannahaylward.com/. After which my Instagram, you’ll find me at hannahaylwardhhc. Um, after which we’ve bought a free, like root trigger quiz too. That may be a pleasant place to begin for anybody that’s like considering taking the subsequent step.
I, it, I base it off our like, digestive well being evaluation. So there’s questions in there that provides you with, you understand, some good details about what could possibly be occurring with, along with your physique. In fact, testing is like. The extra official step, we all the time need the information to confirm, however the quiz is a pleasant start line, and then you definitely’ll get like instructional movies from me and subsequent steps to take and all of that with, along with your reply primarily based on what you get.
So that may be one other like, um, good place to begin for folks.
Ruth Soukup: Oh, good. Properly, we are going to be certain to hyperlink to all of that within the present notes. So when you wanna get your poop examined otherwise you simply wanna take the quiz, both manner, when you’re scared like me, take the quiz first, after which possibly you’ll need your poop examined.
Um, however Hannah, I really feel like we may speak about all of this for for much longer, however we’re out of time. So thanks a lot for being right here at the moment. Any ultimate, ultimate ideas?
Hannah Alyward: Oh my gosh. Last ideas would simply be like, do not forget that you need to really feel actually good in your physique. And I believe folks sort of throw that round and also you’re like, yeah, yeah, yeah.
However I believe that ladies particularly as properly simply normalize feeling like, eh, okay. We’re simply used to sort of pushing by and feeling okay, and simply know that you just, you’ll be able to really feel higher than that and also you, and it’s best to, and also you’re, you’re price taking that point and investing in your self, whether or not it’s like financially, but additionally similar to your time and vitality and all of that.
And don’t normalize, similar to pushing by the day. Um, you’ll be able to really feel loads higher. So I hope that lands for somebody. So true.
Ruth Soukup: I hope so too. All proper, Hannah, thanks a lot. Thanks. Alright guys, that about does it for this episode. Keep in mind that you will discover the hyperlink to Hannah’s web site in addition to all the different sources that we talked about within the present notes.
So make sure you examine that out. And if you understand anybody else who is perhaps on this episode, anybody who’s coping with intestine points or bloating or digestive points or constipation. Please make sure you ship it their manner. Then make sure you subscribe to the podcast to be notified of future episodes, and I’ll see you again right here for one more new episode very quickly.
