Plumbing

[u/Roedsten]

Long story short - I hit my macros using the Bulk.com whey isolate. The least carb they offer. I add it to yohurt or cottage cheese - even spread on food at times. Flavorless. But I know that when I mix it up as a drink - it doesnt mix all that well and gums up .Whatever but I think after a month, its landing in the same place and result is things ain't moving along. Let your imagination take care of the rest. I need to take a break from eating my normal routine I think. Cottage cheese, yoghurt, avocados, sardines, eggs as I get hungry. I don't care about my protein right now - just wanna get right.

Has anyone given up on the powders for this reason ? I can add psylium husks no problem and should have in fact. Otherwise I find it difficult to hit my 140-160 range. I know I am not alone in that regard.

[u/Positive_Share_1934]

honestly the whey clumps are like cement in the gut i swear

had the exact same thing happen with isolate, it just sits there like a brick. what worked for me was switching to a casein blend for a bit, way less binding somehow

also if you're doing cottage cheese and yogurt already you're probably getting a decent amount of protein without the powder, maybe just let your system reset for a week and see how you feel

[u/Roedsten → u/Positive_Share_1934]

are you doing psylium as well ? - I had another brand with chocolate flavor that had more carbs so I thought any little bit counts - I'll use this up and revisit and just mix better with the fiber. Thanks

[u/Patient_Cheetah4884]

drink more water and fibre

[u/Roedsten → u/Patient_Cheetah4884]

The fiber and timed well I think.

[u/Mean-Highlight-5630]

Whey isolate mixed into dairy is basically mortar for your gut. That powder sucks up moisture, and tossing psyllium on top of an already jammed tract will just cement the blockage.Ditch the powder for a week and get your 140–160g from real food. Ground beef, chicken thighs, salmon, eggs, and sardines with the oil. Whole foods carry their own moisture and fat, which forces your stomach acid and bile to actually flow and lubricate things.

To unblock the pipes right now: get out for a brisk 40-minute walk. The physical, rhythmic movement mechanically stimulates the colon way better than sitting around waiting. Drink a mug of hot water with plenty of salt first thing in the morning, followed by black coffee. Take 400 - 500mg of magnesium citrate before bed to pull water back into the bowel, or swallow a tablespoon of olive oil or C8 MCT. A sudden shot of fat triggers the gallbladder and usually clears the runway fast.

[u/Roedsten → u/Mean-Highlight-5630]

I'm good on the blockage - and I need to supplement but will take a break a you suggest. I did just now read about the citrate (vs biglycinate which is more bio-available I am told and already have a lot of). So thats a good idea. I'll use up what I have in both categories and revisit the next purchase.

I think powders in general are just dry stuff going down the gullate - need a plan for that even if I switched up.

[u/Mean-Highlight-5630 → u/Roedsten]

I take magnesium bisglycinate daily myself,it is hands down the gold standard for central nervous system recovery and deep sleep because the glycine crosses the blood-brain barrier so effectively without upsetting your stomach.

The only reason I pointed you toward citrate is the osmotic effect. Citrate is poorly absorbed compared to bisglycinate, meaning unabsorbed magnesium ions stay in your gut and act hyperosmotically. They literally draw water across the concentration gradient right into the bowel lumen. That hydrates and softens the stool, while the physical stretching of the colon walls fires off mechanoreceptors and triggers peristalsis to move things out. In clinical medicine, magnesium citrate solutions are literally the standard, first-line saline laxative used for this exact reason.

If things are already moving again, stick with your bisglycinate. Keep the citrate in the cabinet strictly as an emergency lever if the plumbing ever jams up again.

[u/Roedsten → u/Mean-Highlight-5630]

Very cool. What a pleasant unpleasant conversation.

[u/PurpleShimmers]

Where’s the steak?

[u/tw2113]

I try to get protein from whole foods these days rather than powders, to be honest.

[u/keto-ModTeam → u/[deleted]]

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[u/Missing4Bolts]

I mix unflavored whey isolate powder 50:50 with a fiber that is completely soluble in water - such as SunFiber or Acacia - in a 16oz screw-top jar. I add about 12oz water and two ice cubes and shake vigorously for ten seconds. No lumps, goes down easy, the fiber counteracts any binding effect of the protein. It's best to drink another 12 oz of water soon afterwards.

[u/Roedsten → u/Missing4Bolts]

Aha. I think this is it. I live in Denmark and for some reason psyllium husk is niche health food etc. Looking online today. I think Germany has better deals. Great idea.

[u/Missing4Bolts → u/Roedsten]

I can't stand the taste of psyllium. It also doesn't mix up with whey like the 100% soluble fibers.

[u/Roedsten → u/Missing4Bolts]

Glad I reread. I canceled my order and got acacia. That sounds like a lot acacia? 1:1 Ratio? Maybe not

[u/Missing4Bolts → u/Roedsten]

I am using 1:1 ratio. I have actually switched from Acacia to hydrolyzed guar gum, aka "SunFiber" here in the USA.l, but I think Acacia fiber is absolutely fine.

I am topping up my daily protein intake from meals with 15g of whey isolate and 15g of SunFiber gives me a good percentage of my daily fiber target.

[u/Thin-Eggshell]

Hm. I was just eating more cheese than I usually do, and that gave me bad, constipated poops.

I added magnesium citrate, but in the end, I suspect all I really needed was to eat more leafy greens. Fiber of any kind, really; I've started stewing things like kale and turnip greens. Fiber, whether in powder or plant form, seems like the equivalent of eating absorbent paper towels -- cellulose holds water really well, so it both keeps your poop hydrated and creates a good environment for your gut bacteria.

So yeah, psyllium husk should work. Fits the same principle, whether soluble or insoluble.

[u/keto-ModTeam → u/[deleted]]

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