Someone you love is full of SH*T

Guest Expert: Jen Howker, RD (Registered Dietitian)

Key Topics:

• What constipation really looks like — and why "normal" isn't a useful benchmark
• The Bristol Stool Scale: what your poop is telling you (color, consistency, float vs. sink)
• Why women's colons are longer and twistier (and what that means for digestion)
• Hydration: the non-negotiable first step (and why fiber without water makes things worse)
• Soluble vs. insoluble fiber — apple peels, chia seeds, basil seeds, and psyllium
• Two kiwis a day: the easiest gut health habit you've never tried
• Magnesium citrate vs. other forms — what to use for constipation vs. sleep
• The pharmacy aisle explained: bulk-forming, stimulant, osmotic, and stool-softening laxatives
• Coffee and the gastrocolonic reflex — why your morning cup gets things moving
• Pelvic floor dysfunction, rectocele, and why positioning matters (get a Squatty Potty)
• Breathing techniques to relax your pelvic floor
• Medication-induced constipation: pantoprazole, antibiotics, metformin
• Fiber supplements compared: PHGG (partially hydrolyzed guar gum), inulin, Metamucil
• The 30-different-plants-per-week challenge for a healthier microbiome

Audience Questions:

• Kelly: Is there a link between progesterone and gut motility?
• Jane: Constipation from new medications (pantoprazole + antibiotics)
• Brenda: Fiber supplements work temporarily — then what?
• Kim: What is inulin, and is it recommended?

Resources Mentioned:

• Bristol Stool Scale
• Magnesium citrate (for constipation) vs. magnesium bisglycinate/malate (for sleep/stress)
• Fiber For (Webber Naturals) — PHGG fiber supplement
• SoluFiber (EOR)
• Florastor & Culturelle (post-antibiotic probiotics)
• Squatty Potty
• 30 plants per week goal for microbiome diversity

Timestamps:

• 0:00 — Cold Open
• 0:19 — Breaking Open the Conversation
• 1:02 — What Does "Ideal" Digestion Look Like?
• 9:12 — Hydration, Fiber & Soluble vs. Insoluble
• 16:08 — Kiwis, Magnesium & Laxatives
• 26:42 — Coffee & Gut Motility
• 27:39 — Audience Q&A
• 44:24 — Fiber Supplements & the 30-Plant Challenge
• 58:18 — Closing
• 61:07 — Sponsor Message
• 62:44 — Extro
• 64:49 — Disclaimer

Sponsor: Menopause Chicks Vulva & Vaginal Moisturizer — moisturizeyourvagina.com

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ABOUT THE HOST

Shirley Weir is the founder of Menopause Chicks and a passionate advocate for women's health education. She's on a mission to change the narrative around menopause and empower women to become their best health advocates.