9 Steps to Better Poop and Better You!

It’s no secret that poop is one of my most favourite topics to discuss. It is so important that what is going into your body, is coming back out of your body, in an appropriate time frame.

Having regular bowel movements is extremely important for the elimination of toxins. When your body is not expelling these toxins in a timely manner they will begin to circulate back into the blood stream causing toxicity in your body. When your intestines are backed up from lack of bowel movements you begin to manifest a lot more than just gas & bloating. You may experience symptoms such as headaches, skin issues, irritability, restlessness, nausea, brain fog & more.

Your gut is directly linked to your brain via the vagus nerve, what is happening down below will certainly affect what is happening upstairs.

One of the most common questions I get once the poop dialogue is opened is, how do I have better poops? So I have listed my 9 top steps to having better bowel movements which in turn will lead to a much happier, healthier more vibrant you!


  1. Probiotics– the gods of the digestive tract. Everyone requires a healthy balance of good gut bacteria: PRO-bitiocs. These little microorganisms help to balance out the gut flora leading to many health benefits aside from better poops!
  2. Healthy Fats– this can include from food and supplements. The best healthy fats come from food sources such as avocados, nuts & seeds (hemp, flax, pumpkin), coconut oil.
  3. Fibre – This and step 4 will go hand in hand. FIbre is important for bulking up stool and helping to eliminate toxins and anything extra the body does not need; however, overdoing it on fibre and under doing it on H2o can have the opposite effect that you are looking for. Fibre requires water to move itself through the digestive tract smoothly. Foods high in fibre: dark leafy greens, chia seeds, oats, beans.
  4. H2o– Technically this should be #1 but all these steps are of equal importance and should be taken in conjunction with each other. In order to have a well working digestive tract, the body needs to be hydrated. This is so nothing gets stuck, and can move along smoothly. Just increasing your water intake alone to 2-3 liters a day will make a huge difference in your bowel movements.
  5. Digestive Enzymes– sometimes the body lacks the specific enzymes necessary to break down certain foods, this then can lead to larger particles of food fermenting in the digestive tract causing gas and bloating and other symptoms. Your digestion starts in your mouth with enzymes in your saliva and then in your stomach. Adding a digestive enzyme to your regimen will help the food start to digest before it hits the digestive tract (where probiotics start to step in). My favourite all natural digestive enzyme is Apple Cider Vinegar (with the Mother). It assists with breaking down food in the stomach, but also acts as a probiotic as it is fermented. It has many many health benefits that go beyond aiding in great poops.
  6. Squatting– I don’t mean the daily exercise. I mean literally squatting to take a poop. Essentially elevating your knees above your hips, or your bum below your knees- however you want to look at it. Using a step stool or “squatty potty” while you are on the toilet will encourage ease of elimination. Check out your nearest dollar store for a fold up easy to store stool, you won’t regret it!
  7. Movement– being active and activating the core muscles will encourage peristalsis in the digestive tract which will in turn help move things along. Yoga is an excellent practice for helping with bowel movements as the combination of breath and movement deep into the belly work with your digestive system. Poses that include twists are especially beneficial.
  8. Breathe­ – this sort of goes with my last point, but is on it’s own in that you can be sitting absolutely still no matter where you are and take deep belly breaths to encourage better bowel function. As you inhale deep cleansing breaths through your nose, envision your breath pressing down into your pelvic floor muscles, feeling your belly expand. This encourages relaxation in your body especially in the digestive tract. Stress alone can cause contraction of the belly muscles, not allowing you to release when you need to. Take some deep breaths and allow yourself to Just Let Go (maybe closer to a bathroom) J
  9. Lemon Water– first thing in the am. Before you do anything else, squeeze the juice of half a lemon into a glass of warm or room temperature water. This will automatically kick start your digestive system & get peristalsis going. It is also mildly detoxifying which is completely necessary if you have got any toxins backing up down there.

So there you have it, 9 easy ways to start having better poops. If you have any concerns about your bowel movements I strongly encourage looking into it as your stool can say a lot about what is going on internally.

If you have any questions or interested in working one on one for a more customized approach to your bowel issues, or anything else, please contact me:


Love, Light & healthy pooping!

Janine <3

Janine Fournier- RHN, RYT


Instagram: @janine.fournier

How to Cure a Stress Hangover

After what I can only describe as one of the best vacations of my life in Jamaica being in and celebrating my best friends wedding, I came home to what I can only describe as one of the worst tailspins of my life.
It seemed as though everything was crashing in all at once. I’ll spare you the gruesome details but, it put a load of stress on my body I can’t remember having ever experienced before.

I am always the first to tell people to avoid stress at all costs. “Stress kills, and even worse- it causes wrinkles!” Is usually my warning.
But this time, I couldn’t avoid it no matter what I did. Deep breathing, child’s pose, positive thoughts, nothing helped.

So, I went about the next couple days doing damage control where I could and figuring things out one at a time.

And then, it hit me- The hangover.
Body aches, headache, tired eyes, stomach pain, extreme fatigue, nausea, I really felt like I was hit by a Mack truck carrying a load of cement.

A new kind of damage control had to be put into place ASAP!

The best way to support the body in any times of duress is through optimal nutrients! When you are stressed out your body reacts in such ways that can break down your cells, consistently release hormones that mess up your entire endocrine system balance and affect your entire nervous system- nothing is safe from stress!

When the body is under stress it enters fight or flight mode, this in turn shuts down the digestive system.
Which leads to my next point, the best thing to nourish your body with when you are under stress is- smoothies! And fresh juices.
So while I nurse this hangover with positive affirmations, forward action and exercise, I will also be supporting my body with nutrient dense smoothies that allow my body to do less work digesting so it can do more work recovering.
Here is my favourite recipe for a Stress-less smoothie, it has spirulina which offers b vitamins to support the nervous system, maca powder which supports the adrenal glands, berries which provide antioxidants to fight off the free radicals, protein to keep you feeling full and more!

2 cups almond milk
1 tbsp spirulina
1/2 scoop vegan protein powder
1 tsp maca powder
1/2 frozen banana
1/2 cup frozen berries
Blend for 1 minute in the blender and voila! Stress free, easy and delicious!

Believe me when I say there are many many ways to manage stress on a regular basis especially through the practice of yoga and positive affirmations. But in the case where it’s nearly unavoidable, make sure to take care of your body in the best way possible for a speedy stress free recovery!
Love your body and it will love you back!

Love, light and more love!


Registered Holistic Nutritionist