1. Colon motor activity slows down during sleep & increases significantly upon waking up in the morning.
2. Eating a meal enhances colonic motility for ~2 hours, especially in the morning when the sigmoid colon and rectum are full.
3. Giant migrating contractions (GMCs) in the colon produce mass movement of stool. Here 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
How does all that scientific evidence translate to an morning routine? Here it is:
1. Wake up & have a glass of room temperature water
2. Exercise to stimulate GMCs and move everything forward
3. Eat: Breakfast + olive oil, i.e. avocado toast drizzled with olive oil, oatmeal with olive oil +pistachios, Ezekiel sprouted whole grain toast with vegan butter or tomatoes and olive oil or smoothie (you can sneak ANYTHING in there!)
4. Drink: Coffee or green tea/matcha and consider adding a prebiotic fiber supplement. Fiber supplements can be personalized to you with your doctor.
5. Sacred toilet time: Grab your squatty potty, prop your feet up to straighten out that anorectal angle, and lock yourself in the bathroom for 5-10 minutes of quiet time with a crossword puzzle or other light reading.
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.