#poopgoals: Wake up, coffee+fiber+eat, poop, REPEAT.

Your body wants you to have a routine. And you cant blame it, because your body knows it will work best with a daily schedule so that it can work in harmony with your sleep-wake cycle, eating habits, metabolic function, etc. Case in point: lack of sleep is associated with a dysregulation of the neuroendocrine control of appetite leading to increased hunger and altered glucose tolerance leading to an increased risk of diabetes. We all know it can be hard to control and perfect your sleep habits. So what can we control? Pooping. We all need to make time for pooping and maintain a daily pooping routine. A daily AM poop may just be what you need to put that pep in your step for the rest of the day, every day. Here’s the evidence from the textbook on colon motility:

1. Colon motor activity slows down during sleep & increases significantly upon waking up in the AM.

adapted from The New Yorker

adapted from The New Yorker

2. Eating a meal enhances colonic motility for ~2 hours, especially in the AM when the sigmoid colon and rectum are full.

3. Giant migrating contractions (GMCs) in the colon produce mass movement of stool. These are GMC stimulators:

- Long-chain oleic acid—a common dietary constituent found in olive oil

- Short-chain fatty acids, the end products of dietary fiber fermentation

- Excessive absorbable or nonabsorbable fluids in the colon

- Strenuous exercise after a meal


How does all that scientific evidence translate to an AM routine? Here it is:

1. Wake up

2. Eat: Breakfast + olive oil, i.e. avocado toast drizzled with olive oil, yogurt with olive oil +pistachios, Ezekiel cinnamon raisin sprouted whole grain toast with olive oil butter , etc.

3. Drink: Coffee or green tea + teaspoon or tablespoon of Benefiber (titrate your dose to daily bowel habits)

4. Sacred toilet time: Grab your squatty potty, prop your feet up to straighten out that anorectal angle, and lock yourself in the bathroom for 10 minutes of quiet time with a crossword puzzle or other light reading.

**in case you’re ambitious enough to squeeze exercise into your AM routine as well, it also definitely help stimulate GMCs and move everything out**


Final words: Do NOT strain, push or force it. If it doesn’t happen, it doesn’t happen. That’s poop zen. But once this becomes your schedule everyday, it WILL happen eventually and you will be able to go on and enjoy the rest of your day with a smile on your face knowing you’ve gotten rid of all that poop (for more, including Bristol scale #poopgoals, see the poop section).