Max Lugavere: How Often Should You Really Poop? – Dr. Will Bulsiewicz

Key Takeaways

• Morning sunlight exposure boosts cortisol by 50%, aligns circadian rhythm, and promotes regular morning bowel movements
• Elevate your feet on a step/stool (knees above hips) to align rectum and relax pelvic floor for easier evacuation
• Magnesium citrate/oxide before bed softens stool – avoid prolonged toilet sitting to prevent hemorrhoids
• Healthy frequency ranges from 3x/day to every other day – focus on complete evacuation rather than strict timing

Supplements & Protocols Mentioned

• Magnesium citrate/oxide/sulfate: Take before bedtime for stool softening effect
• Morning sunlight: 7 consecutive days of exposure (or 10,000 lux light box) improves bowel regularity

Products & Gear Mentioned

• Squatty Potty or similar foot stool for proper pooping posture
• Light therapy box (10,000 lux minimum) for circadian alignment

Notable Quotes

“If you step outside for seven days in a row… you will sleep like a baby”

“The entire concept of a toilet was clearly not informed by the way we’re supposed to position ourselves to poop”

Bottom Line

Get morning sunlight, use a footstool for proper posture, and consider magnesium at night if needed – prioritize complete, comfortable evacuations over frequency counts.

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