Barbell Shrugged Physiology Friday: [Constipation] A Five Step System for Perfect Poops w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged
May 30, 2025
Dive into the digestive dynamics of constipation with tips that go beyond just fiber. Discover how hydration can be a game changer and why a squatty potty might be your new best friend. Learn about the surprising benefits of coffee and exercise on bowel function. Explore essential insights on natural stool bulkers and the role of magnesium supplements. The hosts spice things up with humorous personal anecdotes while delivering practical advice for optimal gut health.
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Five Basic Steps to Relieve Constipation
- To relieve constipation, start with five basics: hydrate well, increase fiber gradually, supplement with magnesium citrate, exercise, and adjust toilet posture with knees elevated.
- Proper toilet positioning with a squatty potty or footstool greatly eases bowel movements by opening the anal rectal angle.
Gradual Fiber Increase to Avoid Discomfort
- Rapid increases in fiber intake may cause digestive discomfort due to slow bacterial adaptation.
- Gradually increase fiber by 3-4 grams to allow gut bacteria to adjust and avoid bloating and gas.
Magnesium Citrate for Constipation
- Choose magnesium citrate as it acts as an osmotic laxative and is readily absorbed, unlike magnesium oxide.
- Take magnesium citrate in the evening to improve both bowel movements and sleep quality.
