By Amanda Fisher, Pelvic Floor Physical Therapist at Empower Your Pelvis in Kansas City

Having regular bowel movements plays a crucial role in maintaining overall health, especially when it comes to regulating hormones. In the summer of 2021, I had the privilege of working with Amy Slater, who helped me understand the importance of this connection.

Why Regular Bowel Movements Matter

Did you know that each time you poop, you’re eliminating excess hormones, like estrogen, from your body? When bowel movements are infrequent, these toxins remain in your system longer, potentially leading to higher hormone levels. This realization motivated me, someone who was used to going every other day, to make a change for the sake of my health.

Steps to Improve Bowel Movements and Hormone Balance

Here are the three key changes I made to support regular bowel movements and better hormone regulation:

1. Get Moving with 10,000 Steps a Day:
I committed to walking at least 10,000 steps daily, aiming for a walk both in the morning and evening. This not only helped my digestion but also motivated me to adopt a more active lifestyle. (Fun fact: I even got a dog to help me stay on track!)

2. Start the Day with Chia Seed Pudding:
For breakfast, I began enjoying a Chia Seed Pudding that’s packed with fiber and nutrients essential for gut health. Here’s the recipe I swear by:

• 1 cup dairy-free milk (I use Milkadamia)

• 2 scoops chocolate collagen protein (CB Supplements is my favorite—use code EYP or empoweryourpelvis for a discount)

• 3 tablespoons chia seeds

• 2 tablespoons pumpkin seeds

• 1 tablespoon ground flax seeds

• 1/2 cup berries

I prefer mine with a cereal-like consistency, so I eat it within 30 minutes of preparation.

3. Eat Before Drinking Caffeine:
One of the most impactful changes I made was eating before consuming any caffeine. This simple shift helped regulate my blood glucose levels, which was especially beneficial given my history of PCOS and a family history of diabetes.

Share Your Experience!

I’d love to hear your thoughts on this recipe and how it’s working for you. Are you hitting your walking goals and noticing changes in your bowel movements? If you need more support with regularity or want to address fecal smearing, check out our online program, Em-POO-er Your Pelvis.

Let’s get your gut health on track—one step and one bite at a time!

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

Join the LEAKAGE LOCKDOWN Program

Ready to make a change and address urinary or bowel leakage? Join the LEAKAGE LOCKDOWN program for comprehensive support and solutions. Lots of tips for bladder and bowel health to change your habits.

With wellness in your pelvis-

Amanda Fisher
Owner, Empower Your Pelvis