POOP: What To Do if You Don’t Have At Least One a Day

Poop: What to do if you don't have at least one a day

In a perfectly primal world where our bodies thrive in pristine health, this is something that comes as naturally as breathing, and we wouldn’t ever have to think about it. But today, millions of people develop disease which often starts from not doing this incredibly important daily ritual: pooping.

Why must we poop every single day?

We often say, “You are what you eat.” But I’d like to contend that we actually are not so much what we eat, as what we hold on to. On one hand, this can refer to emotional baggage that we hold onto which creates physical illness. On the other hand, this means that it’s not only the food that determines your health, it’s what your body does with the food. When your system is running smoothly, it digests the food completely, absorbing (holding on to) all the nutrients and eliminating the leftover waste. However, when your system is malfunctioning, it not only doesn’t hold on to all the nutrients, it doesn’t eliminate the waste.

What happens if you don’t take out the trash? It rots! It continues to decay, making your house a toxic dump. And it’s exactly the same in your guts. If your body doesn’t ‘take out the trash’ by expelling waste every day, your guts become a toxic dump of decaying waste matter, inviting fungus and parasites to come feast on all the ‘crap’. Yes, it’s digusting and yes, it’s deadly!

Poop: What to do if you don't have at least one a day

What causes constipation?

Infrequent pooping is called constipation. I have read definitions of constipation as pooping less than 3 times a week, but since I’ve just told you that you must poop at least once a DAY, let’s forget about definitions and start listening to our body if it’s not pooping every day. Ok? So, if constipation is a symptom of a sluggish bowel, what is the cause? There are many, including but not limited to:

– Poor diet
– Poor sleep
– Poor breathing
– Dehydration
– Medications
– Hormones
– Stress

As with addressing all symptoms, this means you must look at how you are attending to your Primal 6. In addition, here are some quick and effective ways to get those bowels moving again!

10 Ways to Ensure You Poop Every Day

1/ Don’t rush through your morning.
Morning is the body’s favourite time to eliminate waste, usually right after waking up or right after breakfast. However, if you spend your morning rushing around and out of the house, your body won’t have time to take out the trash!

So wake up earlier, schedule things later, prepare clothes and breakfast the night before…whatever it takes to have a more relaxing morning for your bowels.

2/ Drink a glass of water right when you wake up. Then all day long.
One of the most common causes of constipation is dehydration, and it only takes one day of low water intake to have a dehydrated colon.

So drink plenty of water all day, starting right when you wake up to signal your bowels of new things entering, so it will get old things exiting! More stubborn bowels may need warmer water, and a squeeze of lemon in the water can help too.

3/ Do belly breathing first thing in the morning.
Lie on a foam roller or just sit quietly for 5 minutes and breathe deeply through your nose, expanding your belly with each breath. This will send more oxygen into your system to get things working better, and also stimulate flow in your digestive area.

You can do this anytime during the day, but upon waking works best as it stimulates that perfect morning poo.

4/ Do holding squats and/or breathing squats. Get moving!
Get down into a full squat (if you can), holding onto furniture if you need to keep from falling backward, and stay there for several minutes or as long as you can.

You can also try breathing squats, breathing out through your nose as you squat down and breathing in through your nose and you stand up. Continue to stand and squat in rhythm with your breathing rate.

Keep moving your body in any way throughout the day. A good brisk walk is often enough to get your bowels moving. Here are ways to get more movement into your day without making time for it.

5/ Squat at the toilet
Get a squatty potty, or simply put a wide stool under your feet when you are sitting on the toilet. This puts you in a squat position, opening up the bend in the lower part of your colon so the waste can easily slide right out. Until you have a stool, lean forward, rest your elbows on your knees and lift up onto your tiptoes.

6/ Eat a big ass breakfast
This is especially crucial for people who tend to poop after breakfast instead of upon wake-up (though good for everyone!). Sit down while you eat and don’t rush out the door too soon after – give your body time to digest, relax and let go of yesterday’s waste.

Don’t forget that processed grains like instant oats, commercial breads and breakfast cereal are not a healthy meal, but rather are often a cause of the constipation in the first place. If you need more convincing, read my article on breakfast cereal.

7/ Eat a balance of animal and plant food all day
If you’ve heard anything about constipation, it’s fiber, fiber, fiber. Let me set this straight. Yes, a diet rich in fiber is an important part of maintaining healthy bowel movements. However, there are two caveats.

One, there is far more fiber in fruits and vegetables than in grains, and far less digestive issues resulting from the fruits and veg. Two, if you are already constipated, adding more fiber is likely to plug you up more, as shown in this study on fibre and constipation.

So, avoid processed grains and fiber supplements. Get your fiber from vegetables and fruits, and balance that with good quality protein and fat.

8/ Manage your stress
Assess your emotions, schedule, personal needs, finances, relationships, beliefs and  health obsessions. Stress is a leading cause of constipation and other digestive issues and diseases.

Learn simple meditation, try Qi Gong, change your work mindset, and get some sleep!

9/ Take magnesium before bed
Magnesium relaxes the bowel muscles and also attracts water to the bowels, softening the poo for easier elimination. Therefore, magnesium supplements have a great reputation for relieving constipation. Just ensure you choose a high quality supplement with little to no fillers. Take your magnesium right before bed, so you can have a nice poo in the morning.

10/ Swallow some slippery elm
If you are still having constipation issues, there are a couple natural supplements that you can take for a short time to unblock your bowel. One tablespoon of slippery elm in water before bed can be very effective. For severe or prolonged constipation, Cascara Sagrada has a laxative effect. Both can be purchased over the counter at most health food/vitamin stores, and are for short term use only, while you get busy with your Primal 6 so you don’t get constipated again.


Do you have another natural remedy for constipation? Share it with us in the comments!


Exercising with Disabilities

Do you have a million and one excuses each week as to why you DON’T move your body with purpose? Do you need some inspiration? Between January and September of 2002, I had the pleasure of training 3 school terms of a group of 4-9 different people each week that attended the Northwest Disability School in Baulkham Hills, Sydney, Australia. I learnt so much about disabilities and found it a great challenge to create programs for groups of guys and girls that had a range of mental and physical disabilities. I took the approach of expecting each person to be able to do everything I asked of them, until proven otherwise. Until I knew each person individually, I didn’t know what they were capable of. So there was no point stereotyping them that they couldn’t run, jump, kick, hop and even lift weights. It was great to see how much fun they had with it, and even better to see some of their body shapes change too!

Words from Tamara Nol (former client and mother of client with Hemiplegia):
“We were introduced to Brad by a friend, because he had the most experience dealing with issues concerning people with disabilities. I joined the gym where Brad worked mainly because of my daughter, as she has hemiplegia (one side of the body not working properly) as a result of a sickness, but the benefits we have received since we have had Brad as our coach have been tremendous. My daughter now walks much better than before and her posture has changed considerably. I myself have become more fit and toned and as a bonus we have both also learnt about the importance of eating healthier and choosing our foods more wisely. I would strongly recommend working with Brad to anyone, as he not only understands the human body in its essence, but he is also a great motivator!”

Exercising with a Disability | Personal Training for the Disabled | Hemiplegia
Renata Nol doing a standing cable pull. Her right side is affected by hemiplegia. I would velcro her hand to the cable to help grap the handle, so she could then utilise her back muscles more.

Julie Keeps Fit with Her Family After 5 Kids and ACL Knee Surgery

Need some motivation to move your body after pregnancy? Try 5 kids! Julie is an inspiration. Tim and Julie used my services in Japan, and with their entire family on the yearly holiday in Michigan. Hard to believe Julie is still so ripped, being an amazing mother of 5 children!

Words from Julie:
“I wanted to get some focused workouts in, regain strength, balance and endurance and get back my cardio fitness plus drop the weight I gained for the babies. I could not walk after the first few sessions so I thought, I must be in the right place, with the right guy! After my ACL reconstruction in 2005 (knee surgery), I needed to get back to fitness while following the guidelines for coaching in the first 2 months post op. It was great to get back to running, jumping and water kick boxing very quickly using Brad’s techniques. We had a one month block in the United States to get my strength and endurance back and Brad researched daily, the best methods for reconstruction, thinking about new exercises for ACL rehab with a mix of core, strength and stretching.”

Is Biodynamic Organic Wine Healthier? – Part 1

Is Biodynamic Organic Wine Healthier? – Part 1

Note: This is a transcription of the video: ‘Is Biodynamic Organic Wine Healthier?’ – Part 1.

Hello Everyone, Its Brad from Primal Health. I am up in the beautiful wine valley country of New South Wales knows as the Hunter Valley. I am here today at Macquariedale Organic Wines talking with the owner Ross McDonald; he is also a chemical engineer and has also grown grapes commercially (chemically) for seven years, prior to actually starting up the Biodynamic farm here, where he has been growing grapes for about ten to eleven years. Now as you know, Bex and I don’t promote alcohol as health food, but the fact remains, around the world we all drink alcohol of some sort and in various quantities! So essentially, we want you guys to understand that there is a big difference on your health in drinking varieties of alcohol that have been grown commercially compared to organically and biodynamically. So we are here to find out from Ross, what the big difference is between the two? So Ross  tell us a bit more about then the actual grapes you grown here and the stalls of lanes of wines you make.

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Well, at Macquariedale Organic Wines in the Hunter, we grow or specialise in three white varieties and three red varieties. The white varieties are Semillon, Chardonnay and Verdelho and in the reds Shiraz, Merlot and Cabernet Sauvignon. Those varieties are really the best wine varieties in the Hunter Valley.

Okay, so you advertise your wines as being ‘Biodynamic’. So if someone has no idea what organic or biodynamic means as far as a wine is concerned, tell us what it actually means and why you think it’s a superior choice?

The key differences to be ‘Certified Biodynamic’ means that we don’t use any herbicides in the vineyard. We don’t use any pesticides, we don’t use synthetic fertilizers and we don’t use systemic chemicals. Now, that’s really the basis for being Organic and then Biodynamic is a step further in terms of certification. It’s more of an holistic approach to the farm where we minimize, we look at the farm as a controlled unit and we minimize the amount of inputs coming into the farm and we do that by doing lots of mulching and composting on site. We have our own herd of cows, and we use lots of cow manure. We then follow the whole Biodynamic philosophy which I will go into in more detail.

Okay, to at least summarise, talk about Rudolf Steiner and how his farming methods are not only used here for wine, but other foods as well.

Rudolf Steiner was a philosopher back in around 1920. He came up with a holistic approach to fertility on the farm. A lot of people have picked that up around the world now. It is a method of using the whole of the cosmos to bring the maximum life forces to bear on the plants and they respond very well to that. So it’s, as I mentioned prior, its putting out preparations, its inoculating the compost with lots of herbs and we do that and put it out and it allows the plant to access what it needs in the soil without relying on fertilizers as such.

Wow, it sounds pretty amazing. I look forward to getting out into the vineyards and seeing some of the key points of it. Can you tell us how many chemicals are used in commercially grown wine in comparison to Biodynamic / Organic Wine?

One of the key areas is, as I mentioned before, is herbicides. Herbicides are used to kill weeds in the soil and those chemicals translocate into the plants through the root system. There is also pre-emergent chemicals used in the soil conventionally which really deadens the soil for future use. So, in biodynamic farming we don’t use any herbicides. Then we go to the pests. We don’t use pesticides, we use all natural treatment. We use a lot of seaweed, we use a bit of fish emulsion; all these natural tonics to build the strength of the plant rather than pumping the plant up with synthetics.

Yeah right so improving the health of the actual plant so that they are more resistant to bugs and problems actually getting into it.

That’s right. People say, the bugs, how do we look after those? Well, luckily we don’t get a lot of bugs because the plants are so healthy. But we also manage that through the way we design our canopies. It’s a whole farming technique.

Well, on that note, farming technique…How about we go out to the vineyard and you show us couple of the key processes that are involved in biodynamics.

Australian Biodynamic Certification Logo – Macquaridale Organic Wine

Yeah. Just before we do. Moving on, just let me cover a little bit about the winery. The other key aspect of biodynamic wine is that we are trying to minimize the amount of chemicals that are used actually in the winery with the wine. And to do that we add just a little bit of sulphur. We minimize the amount of sulphur and that’s very key to your health. A lot of wine is over-sulphured unnecessarily and the health can get affected by that.

So when there is label on the bottle saying sulphurdioxide 220 for example, what does the 220 mean and what’s normal in a conventional wine?

Well that’s a good question. Look, the 220 is just the number for sulphur dioxide. It’s a number that’s given to it, so if you see 220, it refers to sulphur, or sulphites, as it’s sometimes refered to. The typical level in a conventional wine could be as high as 250 parts per million of sulphur. The organic standard maximum is 120 and we have some of our wine down as low as 10 parts per million. Virtually sulphur free.

Oh wow. Which are the ones that tend to require more sulphur then?

The ones that require more sulphur are generally white wines. So if you’re sensitive to sulphur, you should be varying toward drinking red wine, which typically has less. The tanins and the whole structure of red wine tends to make it less suceptible to oxidation. Therefore, you need less preservative.

Gotcha. Well I guess before we go out there as well, are these your two most popular wines or what would you put as your most popular wine?

Look, all of them are very popular. But I am showing these two because these are two of the classic hunter varieties. The Shiraz, we call it Thomas Shiraz in red, and the Semillon. And these two varieties in the Hunter are probably the most readily recognized. But, our Merlot is always popular in the reds, and our Chardonnay and Verdelho are also very very popular.

Awesome. Yeah, they’re great wines guys, if you ever get your hands on one, you’re in for a treat. You can get them off their website. I am sure even overseas as well?


Yeah, we do export a little bit, to Japan and Canada.

Gotcha. And its macquariedale.com.au. Okay guys, also before we get out there one another thing to note is the surrounding farms…three of them is it?

Yeah three of our neighbouring farms have joined in our certification so we farm those vineyards for our neighbours. We manage them, we look after them, and we secure the fruit from that for our wine making processes. So we’ve probably got close to 300 acres of certified land and approximately 50 acres of vineyard land.

That’s awesome! That’s a feather in your cap for changing them from commercial. That’s great. Well, should we get out there?

Yeah, let’s go.

Continue with Brad & Ross in the vineyard in ‘Is Biodynamic Organic Wine Healthier? – Part 2‘.