Why Going #2 Daily Matters (And How to Get Things Moving Naturally)

Let’s talk about something that’s not often discussed—but impacts everything from fat loss to energy to overall health: elimination.

If you’re not going #2 at least once a day, your body is sending you a red flag. Constipation isn’t just uncomfortable—it’s a sign that your detox systems are clogged up, your gut may be sluggish, and your health goals might be stalling out.

In this post, we’ll break down why daily elimination matters, what happens when it’s off, and simple strategies to help your body reset and restore a healthy rhythm—naturally.

WHY Elimination Is So Important

Elimination is one of your body’s primary detox channels. When waste builds up in your colon and doesn’t move regularly, it creates a domino effect of issues:

• Toxins are reabsorbed into the bloodstream

• Energy crashes and brain fog increase

• Bloating and gas become more common

• Headaches and cravings may appear

• Skin issues (like breakouts or dullness)

• Slowed metabolism and stalled weight loss

Your colon is like your internal cleanup crew—if it doesn’t clock in daily, your body starts to feel the effects quickly.

How often should you go?
Ideally 1–3 times per day, but at minimum once daily. Less than that, and you’re likely constipated (even if it doesn’t feel like it).

HOW to Support Healthy Elimination

Here are the most effective, natural strategies to restore regularity:

1. Hydrate Like It Matters

Water softens stool and promotes movement through your colon. Most people are dehydrated without even realizing it.

Pro tip: Aim to drink 80% of your daily water before 2–3pm to sync with your body’s natural elimination cycle.

2. Eat More Fiber-Rich Foods

Focus on soluble and insoluble fiber to bulk up stool and improve transit time.

Top picks:

• Chia seeds

• Flaxseeds

• Leafy greens

• Cruciferous veggies (broccoli, cauliflower, cabbage)

• Avocados

• Berries

• Beans/lentils (if tolerated)

3. Move Daily

Movement—especially walking—stimulates digestion and bowel motility.

Try:

• 10–20 minute walk after meals

• Gentle core movements (cat-cow stretch, glute bridges, pelvic tilts)

• Squats or twisting stretches

4. Practice Breathwork

Stress literally shuts down digestion by activating your sympathetic (“fight or flight”) system. Deep breathing flips the switch and turns on your parasympathetic (“rest and digest”) state.

Try this before meals or first thing in the morning:

• Inhale through your nose for 4 seconds

• Exhale slowly through your mouth for 6–8 seconds

• Repeat for 1–2 minutes

This calms your system, massages internal organs, and stimulates your colon via the vagus nerve.

5. Eat on a Consistent Schedule

Skipping meals or eating erratically can throw off your gut’s rhythm. Try to:

• Eat meals around the same time each day

• Finish eating at least 2–3 hours before bedtime

• Avoid constant snacking, which can confuse digestive signals

6. Add Magnesium or Probiotics (If Needed)

• Magnesium citrate or glycinate can help draw water into the intestines and gently encourage a bowel movement.

• Probiotics support gut balance and regularity—especially helpful after antibiotics or poor diet periods.

(Always consult with your doctor if you’re on medications or unsure.)

BONUS: Use Water as a Digestive Rhythm Tool

Here’s a super simple yet powerful habit to support elimination:

Drink Water Before and After Meals

Why?

• Triggers the gastrocolic reflex—a natural response that tells your colon it’s time to move waste

• Helps your body digest food more efficiently

• Reduces bloating and encourages regularity

How to do it:

• Drink 8–12 oz of water 15–30 minutes before a meal

• Drink another 8 oz 15–30 minutes after a meal

• Sip during meals if needed, but avoid chugging ice water which may hinder digestion

Create simple anchors like:

• “Drink while prepping my food”

• “Drink after cleaning up or putting dishes away”

• “Drink while saying grace or doing breathwork”

The Spiritual Tie-In

In many ways, elimination mirrors our spiritual lives.

Sometimes we hold on to things too long—emotions, past mistakes, habits that no longer serve us. Just as your body needs to release what’s no longer useful, so does your soul.

“Let us throw off everything that hinders…” – Hebrews 12:1

Taking care of your body and gut health is part of honoring the temple God gave you.

Final Thoughts: Keep It Simple, Stay Consistent

Daily elimination isn’t just about digestive comfort—it’s a key marker of your health.

If you’re not going #2 daily, your results and energy are likely being held back.

Pick 2–3 strategies above and start today:

• Add chia to your smoothie

• Drink water before lunch

• Go for a walk after dinner

• Practice deep breathing first thing in the morning

Small habits create big results—and your gut will thank you.

Need help getting started? I’ve got the plan, the support, and the motivation to help you move pain-free and feel powerful again. Let’s work together to build a stronger you—from the back, forward.