The Science Behind a Morning Poop

There are a couple things that can make your morning:

  1. Finding out you won a $600 gift card for Trader Joe’s (filling out all of those customer surveys finally paid off)
  2. Not being upcharged for oat milk in your morning latte
  3. A good poop

I can’t really help you with the first two, but I can help explain a little bit about why we often poop in the morning, and how you can stay regular and avoid the office bathroom at all costs. 

Why a BM in the AM? 

Over 60% of Americans poop in the morning. 

While you sleep, your gut works hard to process the food you’ve eaten during the day. This is part of why most people are ready to poop in the morning: it’s simply a time thing. 

But why don’t people wake up in the middle of the night to poop, like we sometimes do for #1? That’s because our colon chills out and goes on night mode. When we wake up in the morning, our body signals to our colon that it’s time. It starts contracting 3x as strongly as it does while we’re sleeping. These contractions move your poop along through your intestines so it can make its way out. 

This means most people feel the urge to poop about 30 minutes after waking up. 

Keep in mind, however, that the most important part of pooping is regularity. Regular movements are usually a positive thing, regardless of the time of day.

How to Train Your Colon

Everyone has different schedules and a different favorite bathroom with ideal pooping conditions. The good news is that it’s possible to train your colon to poop at a certain time each day. 

Step 1: Sit

Pick your ideal time of day and sit on the throne for a few minutes. Don’t try too hard to poop — that’s not the goal. This step simply tells your colon hey, now would be a great, peaceful time for a BM. 

Step 2: Repeat

Do Step 1 everyday for about 2 weeks. You should then be able to start pooping around your chosen time. 

The Key to Staying Regular

There are a few things you can do to help you stay regular and keep your morning poop painless.


Deep, regular sleep is important. It helps your body process your food so it can be ready to poop by the time you wake up.

Prebiotics and Probiotics

  • Prebiotics are food that nourish your good gut bacteria and help them grow.
  • Probiotics are new good gut bacteria you can add to your existing gut bacteria. 

Both prebiotics and probiotics are helpful, but prebiotics are arguably more helpful sometimes. It’s hard to keep any gut bacteria alive if they don’t have anything to eat. 

It’s helpful to incorporate more fiber-filled foods into your diet. Mayawell prebiotics soda is also an easy, delicious, and healthy way to add prebiotic goodness to your diet without having to think about it. 

Regular Exercise

Exercise is a great way to keep things moving. You don’t need to be running a marathon everyday. Instead, find a form of movement you like and stick with it.

Pooping Goals

But remember, no one’s colon is perfect. No one is regular all the time, and if they say they are, they’re lying. 

Do your best to keep your gut healthy and care for yourself, and good poops will come in time.

The Apple Cider Vinegar Drink for Your Morning Routine

We all want to start our day off on the right note. For many of us, that means waking up, heading to the kitchen, and drinking something to hydrate. We’ve (hopefully!) been asleep for 8 hours, so our bodies are thirsty. 

But with more miracle drinks and mixes popping up everyday, it’s hard to know what to choose for your morning routine.

  • Coffee is great, but on an empty stomach it can potentially cause irritation from too much acidity.
  • Tea is also good, but it’s meant to be consumed with food and can cause nausea on an empty stomach.

That’s why many people turn to apple cider vinegar.

Health Benefits of Apple Cider Vinegar

You’ve probably heard people talk about the benefits of apple cider vinegar, and for good reason! Apple cider vinegar has a lot of legitimate health benefits:

  • High acetic acid concentration boosts metabolism
  • Amino acids help expel lactic acid buildup
  • Helps manage bloating and acid reflux
  • Freshens breath in the morning

But not all things that are good for your body taste good, too. I mean, we’ve all tasted (or smelled) sardines. Yes, they’re packed with protein, but few people really want to dive into a can of sardines for lunch. 

Apple cider vinegar is similar: it has a strong, bitter taste and pungent, overwhelming smell (we recommend wafting) that many people don’t enjoy, especially first thing in the morning. Some people also have adverse effects, such as nausea, when they drink apple cider vinegar on an empty stomach.

So, how do you get all the benefits of apple cider vinegar in the morning without the appalling taste, upset stomach, and sharp smell?

Apple Cider Vinegar Drink

The key to getting your daily dose of apple cider vinegar in a way that’s actually delicious? A high-quality mixer! Apple cider vinegar can be good if mixed with something cool and sweet, but many mixers are packed with sugar.

The health benefits are wasted if your apple cider vinegar is diluted in excess sugar or artificial ingredients, much like kale drenched in ranch sauce. (Yeah, we’ve all been there, friend.)

That’s why we choose to mix our apple cider vinegar with Mayawell. Mayawell is a healthy prebiotic soda alternative that’s full of gut health goodness:

  • 5g of prebiotic fiber
  • Low glycemic index
  • Sweetened naturally with organic, hand-harvested agave 
  • And it actually tastes good (no sardine vibes here)

Mayawell’s prebiotic beverages feature all the good parts of soda — refreshing bubbles, satisfyingly sweet flavor — without all the junk. No additives, refined sugar, artificial sweeteners, or ingredients you can’t pronounce. Mayawell is the perfect vessel to get your dose of apple cider vinegar in the morning and actually enjoy it.


Most mornings are rushed. We’re all trying to make it out the door before morning traffic gets too busy, or get ourselves ready before logging onto work for the day. This recipe is simple! All you need is Apple Cider Vinegar and Mayawell. Garnishes are optional.

We recommend the Pear Lime with Green Tea Mayawell for your morning cocktail. Here’s why:

  • The green tea provides a small amount of caffeine to help you get going in the morning. 
  • Green tea is packed with antioxidants that help cleanse your body and protect against free radicals.
  • Apple cider vinegar and green tea both help boost metabolism, so you’ll have double the benefits.
  • This flavor is light, sweet, and extremely refreshing—perfect for first thing in the morning.

Optional: Include ¼ cup apple juice, or a squeeze of lime for extra flavor.

Which Apple Cider Vinegar to Choose

For starters, apple cider vinegar is just apple juice that has fermented and become vinegar. Kind of like grape juice that has fermented to become wine (but you won’t get drunk).With lots of options when it comes to apple cider vinegar, it’s hard to know which brand to choose.

We recommend choosing a brand of apple cider vinegar that is organic and comes with the Mother still in it. The Mother is the culture of bacteria that turned the apples into vinegar. (Remember: apple cider vinegar starts as apple juice.) So, apple cider vinegar with a “mother” is just raw, natural, unfiltered apple cider vinegar. 

There are many benefits to drinking apple cider vinegar that has the Mother intact. In fact, the majority of the benefits of ACV come from the Mother:

  • Full of healthy gut bacteria to aid digestion
  • Regulates blood sugar and insulin resistance
  • Packed with antioxidants that help detox and cleanse your body

Improve Your Morning Routine

Ready to start mixing your own morning cocktail? Check out Mayawell’s Pear Lime soda so you can start tomorrow off with your best foot (and gut) forward.

3 Signs of an Unhealthy Gut You Need to Watch Out For

Did you know the gut is called the second brain? That’s because the gut is incredibly closely linked to our brain and is a key part of our central nervous system. This also means gut problems usually come with other health problems.

In fact, poor gut health has been linked to several specific health issues. On the other hand, good gut health can strengthen your immune system, improve your mood, and prevent autoimmune diseases and some types of cancer.

There are many things that can negatively affect our gut health. But how do you know if your gut is healthy or not? What should you be watching for? Well, poor gut health can actually manifest in several ways. Here are a few signs you can watch out for that may point to an unhealthy gut. 

Digestive Issues

One of the most obvious signs of poor gut health are digestive issues: gas, bloating, and diarrhea. These digestive issues are usually a result of unbalanced or underfed gut bacteria.

The bacteria living in your gut, stomach, intestines, and colon are often called the microbiome. Both good and bad bacteria make up this microbiome — and that’s a good thing! When there is an imbalance in the microbiome (for example, too much bad gut bacteria and not enough good), the result may be gas, irregular bowel movements, or even diarrhea. To restore balance, it’s best to focus on your diet and add in prebiotics

Gas can also be a sign of food fermentation in the gut. This can happen when there is not enough stomach acid to break down food. To help, you can add digestive enzymes to your diet to boost stomach acid and help break down food.

Food Allergies or Intolerances

Dairy and gluten intolerances are more common today than ever before, and they are often symptoms of leaky gut syndrome. Leaky gut syndrome occurs when the gut barrier is compromised and your gut actually kinda… leaks! A leaky gut is an unhealthy gut.

  • If your gut is healthy, it controls what passes through it and into your bloodstream.
  • If your gut is not healthy, other things like partially digested food, proteins, and toxins escape into your body.

As an example, consider someone with a gluten intolerance. If they have leaky gut, large protein molecules (such as gluten) escape from their digestive system and move into their bloodstream because the gut barrier is permeable. Since these large gluten protein molecules do not belong anywhere outside of the gut, the body creates an immune response to attack these proteins. This immune response manifests as a food intolerance, and it could look like bloating, a skin rash, inflammation — lots of things! 

Sugar Cravings

Our microbiome releases special proteins that are similar to leptin and ghrelin (our hunger-regulating hormones). These special proteins can affect our food cravings.

The food we eat feeds our gut bacteria. And so, it makes sense that our gut bacteria want us to eat the foods that help them thrive. If we get too much of certain bad gut bacteria, our sugar cravings can become intense. What’s the solution? Cutting out sugar won’t necessarily help, and that will result in a constant battle of willpower. What will help is taking prebiotic supplements or drinking them. This will help feed good gut bacteria, restore balance, and curb cravings.

Final Thoughts

Our microbiome contributes to our overall health. When it’s healthy, it can help strengthen our immune system and prevent certain diseases. However, your gut can also manifest a wide range of health issues if it’s unhealthy. That’s why it’s important to be aware of the signs of an unhealthy gut; then we can make adjustments in our diets and lifestyle.

Improve your gut health and microbiome with Mayawell. Mayawell is a healthy prebiotic drink made with organic, hand-harvested agave that nourishes 60% of existing good gut bacteria. This is a much larger percentage than many prebiotic foods, meaning you get more bang for your metaphorical buck in the world of gut health.

Top Reasons Why You Should Add Prebiotics to Your Diet

New health fads and diets pop up every week. With too many “eat this, not that” recommendations, it’s hard to keep track of what’s fact and what’s a big marketing scheme trying to get your money.

One new health trend gaining popularity is prebiotics. Prebiotics are part of the gut health train many health nuts have jumped on. A few buzzwords and products you’ve likely heard of that relate to gut health:

However, prebiotics are legit! No health trend or marketing scheme here. Countless credible scientific studies prove that prebiotics improve your overall health. This is because prebiotics keep your gut healthy, and your gut is central to everything your body does. Your gut is even called the “second brain” because it’s so closely linked to your brain activity (the brain and the gut grow from the same tissue in the fetus!). 

This blog post will shed some light on what prebiotics are and why consuming them is a useful and a wise addition to any diet.

What are prebiotics?

First, it’s important to understand what prebiotics are. Prebiotics are food for the good bacteria found in your gut. To be more precise, prebiotics are plant fibers that your body is unable to digest. This is why they can travel, intact, all the way down through your intestines to your colon where your good gut bacteria reside. (Remember, your gut = everything from your mouth to your bum. It’s not just your stomach.)

Checkout this article to see a visual of how prebiotics work.

Consuming a notable amount of prebiotics on a regular basis will feed the beneficial bacteria in your gut, ensuring they can grow and do their job well.

Benefits of Prebiotics

Here are a few reasons why you should consider adding prebiotics to your diet.

Keep Gastrointestinal Diseases at Bay

If the bacteria in your gut are given enough prebiotics, they will produce lactic acid, which will help you digest easier. This will help keep gastrointestinal diseases at bay, which are often exacerbated by stress (poor digestion) and inflammation.

Regulate Cholesterol Levels

Your gut helps promote “good” cholesterol and triglycerides, as shown by a recent study. This may help regulate the risk of some heart conditions.

Reduce Risk of Chronic Disease

Good bacteria that are well-fed will be able to help keep unwanted chronic diseases at bay. Aside from having improved brain, gut, and heart health, a person who consumes a healthy amount of prebiotics will be able to improve their chances of avoiding autoimmune disorders, dementia, depression, obesity, and type 2 diabetes. 

Improved Gut Health & Overall Health

Improved gut health is one of the most well-known benefits of a prebiotic-rich diet. The good bacteria in your gut will feast on the prebiotics and work double-time to ensure that your gut health is always at its best. 

Considering the fact that your gut is so central to everything your body does, it’s fair to say that in most cases, good gut health = good overall health.

When your gut is healthy, your entire body benefits:

  • Improved nutrient absorption
  • Reduced bloating
  • Regular, easy bowel movements
  • Increased mental clarity
  • And literally so much more

Prebiotics in Your Diet 

It is relatively easy to include specific foods into your diet to increase your intake of prebiotics. Many common foods you likely already have in your kitchen are excellent sources of gut-nourishing prebiotic fiber:

  • Garlic
  • Green leafy vegetables
  • Asparagus
  • Onions
  • Oats
  • Apples

However, this is not a comprehensive list. Read more about prebiotic foods here.

Talking to your doctor or nutritionist may be a good idea, as well, if you want a detailed diet plan that prioritizes prebiotics.

Healthy Prebiotic Drinks

There are also some delicious drinks and beverages with a notable amount of fiber to keep your gut happy and healthy. Prebiotic beverages are more convenient than food, as well. Rather than worry about eating garlic at every meal, simply sip on something bubbly to get your fiber in.

If you are looking for a convenient drink loaded prebiotics, checkout Mayawell! Their specially formulated prebiotic soda is made with organic, hand-harvested agave so you can easily and deliciously get your daily dose of prebiotics:

Start sipping on your healthy prebiotic drink from Mayawell today so you can feel all the benefits of a happy, healthy gut. 

The Best High-Fiber Breakfast

9 out of 10 Americans don’t consume the recommended amount of daily fiber. Missing out on fiber means the gut is neglected and starved. We get it — everyone leads busy lives with competing priorities, and fiber intake isn’t very high on anyone’s list. 

Enter ✨Breakfast ✨ It’s the perfect opportunity to easily up your fiber intake so you can reap the rewards all day long.

Additionally, fiber is filling and will help keep you satisfied until lunch so you don’t have to worry about a growling stomach. 80% of Americans eat breakfast at home, as well, meaning we can choose anything from our cupboards. This means it’s easy to opt for a fiber-filled breakfast if we know what those look like.

Why have fiber in the morning

Fiber is the perfect centerpiece for your morning meal. It is essential to maintaining a healthy gut and keeping your body functioning properly. When we get enough daily fiber, a lot of good things can happen: 

  • Your good gut bacteria have enough to eat, so your gut stays healthy.
  • A healthy gut means you digest easily. This helps your body with nutrient intake and boosts metabolism. 
  • Your bowel movements normalize (healthy poops!).

But a bowl of Lucky Charms or waffles is often more tempting before 9 a.m. than, say, a bowl of baked beans or a tall glass of MiraLAX (yum). That’s why I’ve compiled my 3 favorite, delicious high-fiber breakfasts to get your day started off right and keep your morning poops on track. 


Oatmeal is the unsung hero of the breakfast table. It gets a bad rap for being mushy and boring, but beauty is in the eye of the beholder… or in this case, the spoon holder. Oatmeal is both nutritious and delicious if you prepare it right.

Health benefits of oatmeal

  • Rich in antioxidants (antioxidants help reduce free radicals in the body)
  • 4g of beta-glucan fiber which helps regulate blood sugar
  • Contains necessary minerals such as phosphorus, thiamine, magnesium, and zinc 

But before work, you’re probably not worried about your thiamine intake (if you are, we salute you). What’s important here is that a serving of oatmeal contains:

  • A nourishing amount of readily available carbohydrates to fuel you
  • 5g of protein to help satiate you all morning
  • 4g of fiber to nourish your gut and help you feel full

Strawberry Ginger Cheesecake Overnight Oats Recipe

Don’t get me wrong, a classic bowl of oatmeal with cinnamon and honey is [chef’s kiss]. But mixing it up with new flavors keeps breakfast fun and encourages me to incorporate it into my morning routine. 

Make this fiber-filled breakfast oatmeal ahead of time to make your mornings that much more simple! 


¾ cup milk (any kind)

½ cup of yogurt (your choice! Greek, whole milk, vegan)

1 cup diced strawberries

1 cup rolled oats

Sprinkle of salt

½ – 1 tsp freshly grated ginger (depending on how much spice you like) 

¼ tsp ginger powder

1 tsp cinnamon

1-2 T maple syrup

  1. Blend milk, yogurt, and strawberries until smooth. Transfer to a large bowl or a mason jar.
  2. Add all other ingredients.
  3. Mix thoroughly.
  4. Place in your fridge the night before.
  5. Enjoy in the morning!

Note: I like to add an extra drizzle of maple syrup or strawberry jam in the morning, if I’m feeling fancy (which I often am).

Another note: if you’re low on time, skip the blending! Throw all the ingredients into a bowl. It’s still delicious; it just has larger bits of strawberry.

High Fiber Smoothie

This smoothie is packed with nourishing goodness. Moreover, it’s delicious! It’s rich, satisfying, and perfectly sweet. The Mayawell prebiotic soda adds a small ginger kick, as well as 5g prebiotic fiber!

Avocado and cauliflower are my two favorite smoothie additions:

  • Avocado adds healthy fat
  • Cauliflower contains fiber and important nutrients such as Vitamins C and K
  • They both add a creamy, full, and delicious texture to smoothies

The chia, flax, and peas all add significant fiber and full texture to the smoothie:

  • 1 T chia seeds = 4g fiber
  • 1 T ground flax = 2g fiber
  • ½ cup frozen peas = 3g fiber

1 banana

½ cup berries (your choice! blue-, rasp-, or straw-)

1 small avocado (not too ripe)

1 cup cauliflower

½ cup frozen peas

1 T chia seeds or ground flax

½-full can Strawberry Ginger Mayawell (you can sub for water or your choice of milk)

2 T maple syrup or honey

  1. Put all ingredients into a blender and blend until smooth.
  2. Add more Mayawell for a more liquid smoothie, and vice versa (I like mine nice and thiccc)


Mayawell Prebiotic Soda

In a world that’s pro-diet and adheres to food rules (no carbs! no sugar! over-analyze!) it’s sometimes hard to choose what to eat. However, it’s important to listen to your body:

  • If it’s craving something salty, you may need sodium to help you retain water
  • If you’re craving potatoes, you may need some fast-burning fuel

So, what’s the best breakfast to start your day off right? The best breakfast is usually the breakfast you’ll eat, and enjoy eating. And sometimes, that breakfast does not include fiber. 

Mayawell prebiotic soda is an easy way to add 5g prebiotic fiber to any breakfast you want: steak and eggs, avocado toast, a bowl of cereal, or a granola bar. It comes in 4 delicious flavors and is the perfect, refreshing way to start a morning. Don’t sleep (in) on this easy and delicious way to pump up your breakfast.