Healing Irritable Bowel Syndrome: How I’ve Best Coped With IBS for 10+ Years (TGIF Ep.22)

In this video I share my top tips for healing irritable bowel syndrome. Healing IBS is a slow process, but you can make significant gains in the long-term with the simple tips in this video.
We explore strategies such as mindful eating, a form of mindfulness meditation. I have found this to be one of the most helpful long-term strategies to managing my Irritable Bowel Syndrome (IBS). We talk about why this is important, particularly related to the gut-brain connection.
We discuss how you can use the gut-brain connection as a dual-approach in treating IBS from a lifestyle perspective.
We also discuss the importance of deep breathing related to irritable bowel syndrome, and the importance of using it as a tool to keep the autonomic (fight or flight) response under control.
We then look at various types of exercise as treatment for irritable bowel syndrome. I explore what has worked best for me, and offer some suggestions to help you get into a routine that you enjoy.
Lastly, we talk about supplements that seem to help the most and explore probiotics for irritable bowel syndrome. Probiotics for IBS are a complicated subject and may have variable results depending on your microbiome.
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*DISCLAIMER: This video is for educational purposes only. Please do not implement anything in this video before speaking with your healthcare provider first.
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[@Healthyconsumer]

Every Friday is Talking Gut-Immuno Fridays, where we talk about gut health, sinus health, and improving your immune function through lifestyle choices. If that sounds like something that's interesting to you, be sure to subscribe, and click the little bell so you never miss another video again!

[@gangadharkaranapu9062]

I do prayer everyday. I am thanking everyone for everything. I do 3 times meditation 10 min before meal. Daily run for 3km. Eat fiber food mostly. All these are not working This IBS is seriously fucking me and bloating stomach giving me suicidal thoughts

[@alexvidu4517]

Cheers for this, I been tryin to find out about "ibs trigger foods" for a while now, and I think this has helped. Have you heard people talk about - Mackorny Defeat IBS Blueprint - (do a search on google ) ? Ive heard some amazing things about it and my neighbour got cool results with it

[@shunbanaidu2425]

@@gangadharkaranapu9062 eagry every step with u, it looks like u have cancer not a minute of the day u in peace

[@gangadharkaranapu9062]

@@shunbanaidu2425 all is well..

[@dianashuster5743]

I have iBS-D I struggle from time to time. I know that stress plays a big role in mine. I can take two weeks off from work and feel so much better. I have learned how to deep breathe rather than panic when I feel any pain I'm my stomach.

[@Person-mh6xq]

If only it were that easy for most. It's not :-(

[@hellEna1]

Anxiety is the number one cause for me... The second I get a thought that stresses me out, that's it. I immediately need to go to the bathroom. So sometimes you could say that my bowel starts thinking and reacts first and then my actual brain, It is crazy!!

[@maddietateart2722]

This is honestly the best video I've found on the topic. Thank you!

[@marciesalkowski8139]

Maddie Tate Art same and it didn’t add more to the existing issue by opening up a door of possibilities

[@ConfluenceNutrition]

I like your top three, they really do make a difference. Thank you.

[@EllencyOfficial]

This is gold. Thank you brother! I've got very bad teeth occlusion, and struggle with IBS-D and anxiety. When my dad passed away, last year, symptoms worsened, now I'm feeling better, not much anxiety, but IBS still there. I think malocclusion and fast eating and my type of personality (the go go go personality) I think played a big role to my IBS. I'll slow down with my eating, and fix my teeth as soon as I've got some some money..

[@apotheosis3458]

Good for you brother!

[@alexl2371]

wrong

[@ramoncordova1859]

Thank you for your research, I am new to this and upper abdominal pain and anxiety have been the main things driving my problems along with diarrea and constipation

[@johnrschwille3417]

Another great video. I need to keep hearing about the need and benefits of eating slowly. Very hard to get in the habit, but I want to keep working on it

[@Healthyconsumer]

Keep working at it!

[@lambchop1960]

Great advice. I have made some serious changes. Trying best to watch my stress. Thank you

[@TraderHarneet]

Great video ! I really like your way of explaining ! Cheers !

[@Healthyconsumer]

Thank you!

[@hatcher7]

Good job Chris. I’m a 61 yo guy who has had IBS for 6 years now. I’m also a nurse (CRNA). I like your ideas.

[@rosesolorio81]

I really liked your video its simple yet helpful 👍

[@nicqueen125]

Definitely going to try these methods

[@olexandrakharchyshyna2095]

Very intuitive. I had a diagnosed IBS for as long as I can remember and tried different medications. But "slowing down" might be most effective. I give mslf time between the meals, if I have any symptoms.

[@jawadiherazimana6724]

May God bless you for sharing your vidio it real help some of us who are dealing with IBS,I have been dealing with that almost 16 years ,

[@hiraymondduarte9176]

Say a prayer first. Good advice

[@SRBOMBONICA86]

Oh anxiety is the absolute cause of my IBS ,even my gastritis,I am extremely hyper person and never eat in a calm and slow manner.However walking helps me ,but hard exercise causes bowel issues especially squats,but fast walking feels good.

[@kamkash92]

You need love in your life to get your hyper calm down 😊

[@williammartin2144]

Take vitamin like pharmaton because you have to support body strick food to you avoid

[@lalboihangsing1187]

So what meds are you on?

[@louisequadrelli7961]

Super helpful thank you.

[@reginap0lley478]

Dr. Chris Thank you so much for the information. There is so much truth in what you say.

[@Healthyconsumer]

Thank you, Alice !

[@Yashtcm]

Great tips, I'm one those guys that literally scarfs all his food in like 2-3 mins because I'm usually always in a hurry, gotta change that.

[@AnneKellyneeMcGill]

Thanks for that!

[@Healthyconsumer]

You're very welcome.

[@johnrschwille3417]

Great advice! This is one of your best videos. I've had IBS off and on pretty much my whole long life (I'm 76 years old), and my way of coping has been pretty much to ignore it. Well now I will try to follow this advice, especially since I already knew I needed to eat more slowly and to use deep breathing. But believe it or not, it didn't occur to me to use deep breathing while eating in order to slow down. So as usual I learned something new from your video. Also, I have a question. What is a "functional medicine doctor"? I've never heard this term.

[@Healthyconsumer]

Functional medicine is a medical practice or treatments that focus on optimal functioning of the body and its organs, usually involving systems of holistic or alternative medicine.

[@suzieuda]

I am 39 and I have rheumatoid arthritis, IBS-D and lactose intolerance. Yay me! I do not know for sure but I have come to the conclusion that these conditions that I have are somehow connected. Anyway, the lactose intollerance part makes it easier for me to rule out my triggers. What has worked for me are these: alkaline water, water mixed with apple cider vinegar, probiotics and charcoal pills. I know I can't skip meals, have to eat small portions of food, lay off anything too oily or spicy, and to expect a visit to the toilet after breakfast and lunch (somehow my symptoms are in control towards the evening). My family, friends and colleagues know of my condition because I am honest about them, so I am not embarrassed about to tell them if I need to abandon them for 15 minutes to use the toilet. They are sympathetic although they may never understand my condition fully. I find your tips helpful because I think it makes sense to eat slowly and to do deep breathing to reduce stress. Stress, for me, is the number one cause. I am glad I am mature enough (now at least) to deal with my conditions, which some find to be debilitating, positively. If IBS, RA and lactose intollerance are all I have to deal with, instead of cancer or something equally critical, then I will gladly shoulder the burden. I am thankful for my generally good health because others have it way worse.

[@Healthyconsumer]

Thank you so much for sharing your story and what has helped... Cheers!

[@ibs_on_ride6466]

Amazing !

[@vicwan5411]

Amazing comment...

[@angelheart9173]

Thanks! Good advice! I get pounded by people saying you have to use protocols and supplements and tests galore. Its so confusing, intimidating and expensive!! I’m going with exercise and stress relief and food that calms the gut like kefir, sauerkraut etc. so far so good. I do get shamed by the fans of ‘making your own’ kefir etc but i just don’t have time!

[@nnjack9931]

Listen, not being able to shit makes me anxious and depressed!!!!!!!!!!

[@peachy75019]

I hear you ... on the other end of that spectrum ... it makes me anxious and depressed to not be able to leave my house for having to run to the toilet and it really makes my day when I shit my pants!

[@robastor3342]

It is very important to cut out sugar for 3 or 4 months. Take vitamin D, A AND Probiotics! I

[@judymay903]

Most of the things that are suggested to improve IBS, I already do. I am a Christian & my faith lowers my stress. I read in a Paleo recipe book that people that have had food poisoning are more likely to get, or have, IBS-D. I have that & I have had several bouts of food poisoning, mostly from restaurants, thru out my 80 years, along with whatever you get when you cut your finger while preparing a turkey. I think my gut got damaged. Nothing I do seems to heal it. What I do do for it only makes it less painful & not quite as bad as a lot of peoples issues that I read about.

[@fulcruman1877]

This channel is great! Sub’d and liked!👍🏻

[@Healthyconsumer]

Woohoo! Thank you!

[@RobWitchdoctor]

I think Western Medicine/Science needs to make better studies on Candida/parasites/detoxing effects. We are making progress sharing stories/methods on the internet but progress would be faster with scientific studies to back it up. It's hard to know sometimes if I've got the keto flu or Candida die off or parasite die off or other detoxing effects or a mixture of all of this as I suspect.

[@aratisahoo764]

Thank you

[@deepikajain9667]

The slow down and deep breathing is very very important in relaxing over stressed digestive system. Also, when drinking water, drink it in small sips and dissolve as much Saliva as possible. The water should become of Saliva consistency. One can also look into Pranayam, especially agnisar, kapalbhati and anulom vilom. These have helped me heal at a much faster pace. Diet is a key, I have been a vegetarian my whole life, so I dont know if meats needs to be eliminated. But I had to eliminate gluten, dairy, soy, corn, sugar, nuts and eat low fat. I still get abdominal pain if I eat heavy fats like nuts and ghee. These aggravators may be different for different people. Thank you very much for covering great points, very informative video!

[@deepikajain9667]

@@lav856 were you able to find out which foods you are not able to tolerate right now? I would just keep it simple and start with just eliminating sugar, dairy and gluten completely for one month. See if you start feeling better. If you do then you know your body is not able to digest some of these things at the moment. If you don't then keep a diary and see if there's particular days when you feel worse and if you can find a pattern. Eliminate those things as well. It may not be just one food, maybe you don't do good on high carbs or high fats or too much fiber. So you would need to minimize that in the beginning just to figure out what you can't eat. You can then introduce them one by one after a month or two in very small quantity and maybe look into supplementing with digestive enzymes with your big meals. Definitely take a good physician's help in deciding the path for you.

[@elpadrinomagico]

Try Fasting and Kefir (probiotics)

[@Cucumber-red]

sound advice. im very very fast eater. also - im a chef aswell. i am around! i eat more than i can chew! ill try out your pointers! thankyou!

[@Cucumber-red]

around food*

[@Healthyconsumer]

Fantastic. Would love to know how it goes.

[@StreetTortoise]

I had ibs d since i was like 13-14 and now im 32 and still have it. worrying about restrooms and pain im going to get if i dont find one makes me nervous (main reason i get diarrhea). I tried almost every method, no luck. Its not a simple problem to fix. These are some tricks i learned on my way. Hope this can help others as well 1. Eat one meal per day. This reduces my anxiety by i eat one meal so i take shxt one time a day. 2.time is your best friend. Whatever the event comes up, start prepare 2-3hrs ahead. Start use restroom,force start ur bowel movement 3. Coffee coffee! I know people say caffeine is no good, but for me every morning i wake about 2hrs early. (I have to drive 1hr of traffic jam every morning and this is big NONO for me) So I drink strong black coffee and start bowel movement asap. Caffeine+anxiety makes u go to restroom very fast. 4. Preparing for accident makes you calm. In my car, i always have toilet papers and plastic bags incase of an emergency. Always repeat myself "if i get a sign of urgency, i will just pull over and use my emergency kit", this mind trick helps a lot. 5. Think about the past. This is recent mind trick i started doing it. In example, Lets say you been driving for 20min. And you are anxiety as hell because of IBS, start repeat yourself "you've came 20min. Without a problem, so most likely it won't happen" 6.Check your digesting time. After eat a meal, check how long it takes until u go to restroom when u r in safe area. It usually takes12hrs for me. So my one meal will be 5PM-6pm, then i wake up 5am, drink strong black coffee, do some exercise, clean my intestine, take off 7AM. Since i didnt eat anything after, nothing to worry about.

[@StreetTortoise]

@Abukenyo hey maj, i feel u. Dont be depressed. Fight for it, develope ur own ways to co-op with it like how i did. Im surviving each day hoping cure comes out lol

[@rahamdadkhan2198]

I am facing the same for 16 years now working on developing a type of blocker or leak proof tape or underwear to cope the emergency in office meeting or public transport

[@TheMunchine]

Try psyllium husks. One teaspoon in 1/4 cup of water, trwice a day. Really helps to harden stools.

[@JohnDoe-rs2pn]

Diarrhea is worse than constipation and abdominal pain. Trust

[@buttercupslongnails]

No actually it's not the best atleast your able to pass your movement. I suffer with mixed symptoms and the worst of my pain only comes from when I'm constipated all that food not being able to leave your body for a few days makes you feel really sick also it's like your storing and passing rocks. Diarrhea is difficult but easier to deal with at home with soft tissues or warm clothes used to wipe make it less painful also don't be shy with the coconut oil constant wiping leaving you feeling raw and in bottom pain sucks

[@waleedabdullah4287]

@@buttercupslongnails drink ginger juice for constipation. works like a charm

[@lkhaldie]

@@waleedabdullah4287 mornings? U drink that? Or after meals? Does it work right away?

[@jordanmcminn998]

As someone who suffers from ibs-d I think both would suck. Just imagine the stomach pains constant constipation would cause along with the pressure and most likely painful poops

[@jordanmcminn998]

On top of that I imagine it would also cause just as much anxiety as diarrhea

[@hanskazan7403]

what also helps, is not drinking while eating and chewing alot more chewing till its almost liquid

[@amyk6028]

If just eating slower and breathing more helped your IBS, I honestly don't think that's what you had in the first place. I'm an RN as well and have lived with IBS for almost 20 years. Eating slower and breathing more did nothing to help MY IBS. Changing my diet, taking probiotic and magnesium supplements, doing colonic massage, etc. Those have helped me. I do believe controlling stress (i.e. slowing down) is a part of healing, but definitely not the largest part of the healing process.

[@user-nv4ql7mm3o]

Everyone is different.

[@meganhenry5795]

Can you address IBS-C? People don't talk about this one often. They seem to be treated differently.

[@Deyonkersny]

Good morning Dr. Chris, i was diagnosed with I.B.S. and it is scary. Is not enough water affect your brain? Where it can triggered anxiety?

[@findprateek]

Hello Doc, just FYI, if someone has dis biosys, probiotics and fermented food can cause HAVOC.

[@MaximoToro]

For sure slow down. I have a habit of eating ridiculously fast and not chewing enough, and sure enough that's exactly what triggered my last IBS flare up. Slow down and chew as much as possible to help predigest your food and not stress your digestive system too much.

[@ma5953]

Just discovered your Chanel and I really like it. You said something very interesting; I e that regaining bowel function can take a very long time. You are the first doctor I hear saying that. This is also my experience. Am up to 3 years and feel like it will take at least another 2. Generally speaking do you think it could take as long as 10 years to fix such an issue?

[@RSkate_]

Doctor, I have been doing Wim Hof Breathwork which is basically breath in and out through your mouth 30 times and exhale completely on the 30th breath and hold as long as without oxygen in lungs. I do this breathwork three times every day. Is this breathwork good for IBS? Also, is it beneficial to do bodyweight exercises such as pushups, squats, crunches?

[@Healthyconsumer]

What has helped you the most in regards to IBS? Supplements? Certain foods? Meditations? Share your knowledge!

[@mrhyperbolic7455]

Low dose Naltrexone...Lowdosenaltrexone.org

[@diazpartyof5583]

Ginger tea & lime juice in the morning. No sugar, dairy, starch.. Yoga ( youtube search : yoga for digestion)

[@shobhittiwari7316]

Raw milk

[@jkalb1744]

I am still working on that. I know some trigger foods, but it seems my nutrition is compromised. The foods that are good for me are usually the ones that set me off.

[@pradeepachellaian6837]

What supplements you are using?

[@madeby__vee]

I swallow rice i don’t take my time to chew foods 😩

[@natashalapierre4109]

I have ibs for 34 years and the best for exercise is yoga. Not cardio because it makes it worst.

[@wallyc1349]

Natasha, are you blood type A?

[@RobWitchdoctor]

I'm wondering if cardio is making it worse. Certainly I blink more and that could be parasites making me blink as they don't like me doing cardio.

[@olexandrakharchyshyna2095]

Agree, same experience.

[@pradeepachellaian6837]

Hi doc,what's your opinion about fish oil for IBS

[@a1young859]

i find stimulants help me use the bathroom, better then anything. Could it be from the high levels of adrenaline released?

[@arturo9207]

can i have ibs if i just have a LOT of gas? no diarrea no constipation?

[@peterreal4900]

Can someone with IBS do sit ups exercises?

[@williammartin2144]

For me it helf a lot i take vitamin like pharmaton now i feel better

[@monksode5700]

I have IBS-M and Ive been taking probiotics to help and they have helped. Also vitamins and minerals as well as black seed oil is great to heal the digestive system. I do have q question though. ive been trying to gainw eight for years now and I just cant. Im underweight and wanna gain weight but I just cant and Idk why.

[@Caribe78]

Look for Jon Sarno

[@tisveu3912]

I went for a ct scan cause my stomach was bloated and in pain. Everything came back negative but what I wanna know is how were you diagnosed with ibs? An how long did it take for them to figure it out?. Cause I'm freaking scared right now.

[@TheSavannahable]

I was just “diagnosed” with it after I had a colonoscopy done and my entire GI tract or whatever it’s called was completely healthy and clear so the only thing left to explain all of my symptoms was ibs the biopsy they did took about two weeks to finish in a lab

[@barbaraadams4751]

I am exactly the same, terrible pains and bloating, constant constipation and diarrhoea terrible pains had to go to AE three times thought I was dying how can they tell that it is IBS from just one CT scan, I had IBS and it was different to what I am suffering now, I can barely function. I am desperate.

[@kasturipillay6626]

@@barbaraadams4751 ct scan don't show. See a urologist. You would have to do a colonoscopy and laparoscopy or where they check through the rectum. Last one is uncomfortable. Test includes scraping fluids etc. Good luck.

[@barbaraadams4751]

It is IBD which is inflamed Bowel disease, I B S is irritable bowel syndrome, which is different although that can be terrible,I think they found it on a cat scan, it is also called ulcerous colitis, all my colon is inflamed and I have ulcers in the bowels, I am waiting for an appointment at the gastroenterologist clinic I have been waiting for four weeks already and most days the pain and shear exhaustion puts me in bed all day, I can’t understand why thy cannot put me on medication being has they know the diagnosis.

[@kasturipillay6626]

@@barbaraadams4751 Ibs is vast and affects people differently. IBS is contracting muscle in intestines and colon. It's not a desease. It's stress related. Its painful and causes bouts of constipation and diarrhea. Ulcerative colitis is different. IBS and most times a and spastic colon could affect a person together or one at a time. Can also have cramps and headaches. But you can never get cancer or crohns deseases from Ibs. I'm living with IBS for over 26yrs. I've had many tests done. And intense research. Ayurvedic vedic science gives many helpful tips on how to live with it. 🥰

[@garyrobinson8665]

Great video. I'm fucking miserable. Had this problem all my life because of disability. It's just really getting me down now. Only going to toilet once a fortnight. Starting today I'm stopping bread and sugar. What meat do you recommend eating as I love meat.

[@pl1584]

Doctor I have Ibs-constipation. Horrible symptoms.......digestion problems .....nausea before or after a bowel movement.....pains in my stomach...... i even have burning in my stomach. i feel like i can't eat anything. Yes , i have alot of test ... cat scan.....Endoscopy......colonoscopy....nothing. i have lose weight because i don't know what i can eat. Gi doctors just tell me i have to live with it just eat better. I have all these strange symptoms. I'm so stressed out . I'm very anxious. I take calming medication and antidepressant. Do u have any suggestions for me. I take mirlax for constipation and antacids for nausea and burning pain in my stomach. Please help . What should i eat to stay healthy? I lost weight and have no energy. Everything upsets my stomach. It really is horrible. I would really like your opinion. Thank you . Paul

[@mathukochi8154]

Did you constipation got cured?

[@Ria-xv7te]

Try bone broth.

[@bornwin-sx9oz]

Maybe the antidepressants are causing you more harm than good.

[@alexameza7094]

I’m 17 & I feel like I have ibs My stool has been diarrhea is there a way that I’ll have normal stool

[@ycazawilliams2535]

Alex Meza try and take probiotics with enzyme supplement before you eat a big meal

[@tayk2657]

bro same 😢

[@shankarsureshkumar7587]

Are you overcame???

[@lashondahursey6116]

Gas relief tips something to keep things moving?

[@louisequadrelli7961]

A teaspoon Acv in a little water 1/2 hour before each meal, makecsure it's a good brand with 'the mother ' also Hcl and Pepsi with protein meals and / or ox bile, all these plus the slow chewing mindful eating,setting aside a time every day to go really sorted me out. Think about what it is in your life you are trying to control and imagine letting go...do not underestimate the mind ,bowel connection😊

[@ashishrawat6147]

Can you tell me some fermented foods

[@Healthyconsumer]

Unpasteurized kim-chi or sauerkraut are the most common.

[@ashishrawat6147]

Thanks But These foods are not available here

[@ashishrawat6147]

Okk....ya Cabbage is avlbl

[@lindaguida4074]

I drink Lactose free milk now👍

[@djimmy92]

Does anyones IBS get triggered by cold temperature?????? IS SO STRANGE !!!!!!!!!

[@johngray1253]

Yes temperature changes do affect your whole body of course it includes your digestive system lot of people are very affected by changes in temperatures and barometric pressure changes

[@sconchycanta4455]

Redundant. To those reading, there are much better sources of information with remedies that actually help. This is a very general outlook and is what ever MD says...it's all in your head, go see your therapist.

[@user-je7ve7vm2j]

How much do I have to exercise? I'm already barely getting enough calories.

[@katiaalonso6184]

I read that vigorous exercise isn’t good for IBS. Try walking or jogging 15-30 min a day or yoga for beginners has really helped

[@chiragk54]

can cabbage juice heal IBS . waiting for reply...................

[@amarsbarr]

Hello Chirag I read one KZbin comment where this guy completely demolished his IBS for good in 3 months. He ate ONLY organic food non processed, and aloe Vera Juice drink, if the cabbage is organic and not been sprayed with pesticides etc then yes it will help.

[@realta140]

I’ve been dealing with ibs for 4 years and it’s the biggest bitch ever

[@Healthyconsumer]

I’m so sorry to hear of your struggles, and I hope the strategies in this video assist in your healing journey.

[@lindas.martin2806]

Handsome man, possibly consider a different haircut, thanks for the video.

[@lisasmith9311]

I’m here to tell you there is no healing from it the only way to not have problems is don’t eat I’ve had it for years and Dr just said take more fiber since I don’t want problems at work I only have salad for dinner

[@Ashish..300]

Please have raw milk as pure and fresh as possible amd without any process. From the first day you will be cure.

[@theawakening7376]

How is that ? one day cured pls explain

[@shankarsureshkumar7587]

How bro

[@berkeuslu]

I've spents too much money on Supplements, All I can say is they are mostly crap. Don't buy supplements, just eat enough and healthy.

[@berkeuslu]

John C If you are still looking for a solution. Best thing to do is get your stool is checked. Not the standard test. They will analyze your stool what kind of bacteria you have, do you have candida and etc. in the past even my family was saying you are not sick, all is in your head. But recently, I have done this test and I learnt I have leaky gut and not too much good bacteria in my gut. Now, I’m using L-glutamine and probiotics. It seems like they are helping. I’m better if you compare to the past. I think you can use L-glutamine it is important for gut.

[@berkeuslu]

John C Are you not American? There are private labs, they can do that. You should try Pure L-glutamine (Free Form). I’m currently using Biogena’s products it is expensive but I could not find anything better in Europe

[@cgw123]

This didn't help at all...

[@Healthyconsumer]

Sorry to hear that you feel that way. Best of luck on your healing.

[@Person-mh6xq]

As much as this video has merit for some, for those who really don't feel overly stressed and do exercise, etc. this "mind over matter" concept for IBS offers nothing. Just saying.

[@poorboi8093]

You said allot of things, and yet you said nothing. No medication no nothing, where medication is key to IBS.

[@Healthyconsumer]

Sorry you feel that way. Good luck to you.

[@poorboi8093]

@@Healthyconsumer it's my IBS get irritated very easily sorry.

[@JohnDoe-rs2pn]

All of your hand movements are distracting and annoying. Maybe take a public speaking course would help. Also, great info

[@ConfluenceNutrition]

I like your top three, they really do make a difference. Thank you.

[@ConfluenceNutrition]

I like your top three, they really do make a difference. Thank you.

[@ConfluenceNutrition]

I like your top three, they really do make a difference. Thank you.

[@ThePlaystationGoon]

Confluence Nutrition spam or serious

[@ConfluenceNutrition]

I like your top three, they really do make a difference. Thank you.

[@lav856]

You are one of my fav ❤️ KZbinrs.

[@ConfluenceNutrition]

@@lav856 Thanks!

[@lav856]

@@ConfluenceNutrition Happy woman's Day Ma'am 🌸😊🙏🏻