Empowered Nutrition

Empowered Nutrition Helping you get to the root of your gut issues so you can break free from constipation, ditch the food baby, and enjoy regular poops. Every. Single. Day! 😄💪💩

Nurse turned nutritionist with a passion for gut health! In my spare time, I enjoy going for hikes, backpacking into the wilderness, visiting the farmer's market, reading, camping, strength training, and living room dance parties 😉

Still saving guts n butts 💪🩷But also listening to what feels true for me — and letting that guide what's next. 🏮🫶Thanks ...
01/12/2026

Still saving guts n butts 💪🩷

But also listening to what feels true for me — and letting that guide what's next. 🏮🫶

Thanks for being here 🙏

Friends and fam...
— follow me to stay in touch ✨❤️

Sayonara 2025.It's been a real pleasure ✨❤️🤸‍♀️
01/10/2026

Sayonara 2025.

It's been a real pleasure ✨❤️🤸‍♀️

12/29/2025

I like big p**ps, and I cannot lie! 💩

How big??

A normal healthy bowel movement should be the diameter of your thumb and forefinger put together. 👌

If it’s not, this could be why you’re leaving the bathroom feeling like you haven’t fully emptied.

So, why the skinny p**ps?

The number one reason I see with my clients is because they’re not getting enough INSOLUBLE fiber.

Insoluble fiber comes from the roughage of plant foods.

Think: vegetable peels, fruit skins and membranes, whole grains, nuts and seeds, beans, leafy greens, and cruciferous vegetables.

It provides BULK to your stool and SPEEDS UP transit time. It does NOT dissolve in water.

(Soluble fiber, on the other hand, dissolves in water, and keeps the stool soft and easy to pass.)

You need BOTH for a healthy gut.

Women who are prone to constipation often need more insoluble fiber than most.

If you’ve been strugg1ing with skinny p**ps and incomplete emptying, start by adding more insoluble fiber to your meals. Use the list below to help guide you. 👇

And remember: when adding more fiber, start low and go slow. Adding too much fiber too quickly can result in increased gas and bloating—and make you feel worse, not better.

Slow and steady is the name of the game.

Incorporate 1-2 of these foods in each meal or snack, and look for the transformation in your toilet bowl: 💩🚽

🍎 Fruit with edible peels – apples, pears, kiwi, grapes, blueberries

🍊 Citrus fruits – oranges, mandarins, clementines

🍠 Root veggies with skin – potatoes, yams, sweet potatoes

🥦 Cruciferous veggies – broccoli, cauliflower, cabbage, Brussels sprouts

🥬 Leafy greens – kale, spinach, arugula

🌾 Whole grains – brown rice, oat bran, quinoa, whole-grain bread, corn

🫘 Legumes – beans, lentils, chickpeas

🥜 Nuts and seeds – chia seeds, flaxseed, pumpkin seeds, sunflower seeds, almonds, pistachios

🍿 Popcorn

👉 If skinny p**ps are a thing for you, make sure you SAVE THIS POST so you have your INSOLUBLE fiber cheat sheet at your fingertips.

12/22/2025

Ever had to sneak out of a room because of a fart..?

You’re not alone. Here’s the thing—farts smell, but they aren’t supposed to smell THAT bad.

If yours can clear a room, your gut is trying to tell you something...

Today, I’m sharing 4 ways you can get rid of toxic-smelling gas so you can let one slip without clearing the room. 💨

Now, most people with smelly gas will:

👉 Sneak out of the room

👉 Avoid social situations

👉 Hold it in all day

👉 Spray perfume (except now it smells like vanilla + rotten eggs) 🫠

👉 Blame it on someone else

The problem with this?

It doesn’t do anything to get rid of the gas, which is often due to backed-up stool in the colon and/or imbalances in the microbiome.

So, it’s likely you’ll continue feeling bloated and gassy — with those “please don’t let it smell” moments you dread in public.

So, what do you do? You address the root cause.

Here are 4 ways to get started:

✨Treat Constipation

When p**p hangs out in your colon too long, you get more methane and sulfur gases — you know, those cow-manure, egg-like, eye-watering farts.

Smelly gas is one of the clearest signs your gut isn’t moving properly.

Get your gut moving daily = less stink.

✨Chew your food

Most people rush through meals, barely chew their food, then wonder why they’re bloated and gassy.

Slow down. Chew your food properly. Take deep breaths before eating. This allows your gut to digest food properly.

Smoother digestion = less gas, more regular p**ps.

✨Move Your Body Daily

Sitting all day decreases blood flow to your gut and slows it down. This leads to trapped gas and constipation.

Even a 10-minute walk (especially after meals) can help move things along.

✨Add Probiotics

Your gut bacteria influence how your farts smell.

More good bacteria = less stinky gas.

Add fermented foods (like sauerkraut, kimchi, miso, kefir, or cultured yogurt) or take a high-quality probiotic to help rebalance things.

Bottom line? If your farts could be classified as a biological weapon, your gut is trying to tell you something. Don’t ignore it.

🚀 Don’t forget to SAVE THIS POST for later ❤️

and TAG the friend who always “blames the dog" 🐶

These drinks work best when they’re part of an approach that addresses motility, nervous system regulation, and microbio...
12/15/2025

These drinks work best when they’re part of an approach that addresses motility, nervous system regulation, and microbiome health.

Start small. Stay consistent.

Your gut loves predictable care.

Tag a friend and share the love. 🍵💖☕


One of the biggest mistakes I see in my space is thinking that you’re NOT constipated because you go to the bathroom eve...
12/01/2025

One of the biggest mistakes I see in my space is thinking that you’re NOT constipated because you go to the bathroom every day.

And sure… you don’t NEED to p**p every day.

You also don’t NEED to eat every day—or brush your teeth, for that matter.

(But you do those things so that you feel good in your body, and don’t get cavities and lose all your teeth. Right?)

So, why are you settling for mediocre bowel movements?

Think of it like garbage day. If you forget to put out the trash, it doesn’t magically disappear. The garbage piles up, starts to smell, and attracts critters.

Your gut is no different.

If you’re eating 2–3 meals a day, but not fully emptying, all that “trash” is backing up inside you — and it’s the reason you’re dealing with gas, bloating, nausea, and food reactions that don’t make any sense.

So, how do you take out the “trash”?

Well, when you’re not completely emptying, this means your gut rhythm is off — and that rhythm is what keeps your digestion smooth and predictable.

So, you need to re-establish that rhythm.

💡 One way of doing this is through BOWEL RETRAINING.

By teaching your gut to go at the same time every day, you rebuild its natural rhythm and set yourself up for complete, effortless p**ps.

And I’ve got a guide that walks you through EXACTLY how to do it — in just 5 minutes a day.

✨ 5 simple steps → more predictable p**ps → less bloating, gas, and food sensitivities.

Comment “RETRAIN” and I’ll send you your [FREE] Bowel Retraining Guide so you can start rebuilding your rhythm today.

There’s a reason “more fiber” ain’t working the way everyone says it should…✨ The truth: Fiber is POWERFUL—when you know...
11/03/2025

There’s a reason “more fiber” ain’t working the way everyone says it should…

✨ The truth: Fiber is POWERFUL—when you know how to use it STRATEGICALLY.

Want the full breakdown? I wrote a blog that explains the surprising reason your high-fiber diet isn’t helping your constipation (and what to do instead).

Comment “FIBER” below and I’ll send you the link to read it (or check out the link in my bio).

10/27/2025

How to fix the 3 mistakes that sabotage your morning p**p 👇

✨ Fix # 1: Give yourself time in the morning
Set your alarm 15–20 minutes earlier. Your body needs to be in a relaxed state to go to the bathroom.

Just like your muscles get tense when you’re stressed, the same thing happens in your gut. And, a tense gut won’t release. 💩🚽

When you give yourself extra time in the morning, your gut also has time to wake up and do it’s thang’.

✨ Fix # 2: Change your toilet posture

This fix is easy! All you need to do is get your knees above your hips. Use a small stool or Squatty Potty under your feet. This unkinks the muscle around your re**um so everything flows out with less straining.

Like unkinking the garden so water can flow freely 😉

✨ Fix # 3: Stop eating before bed

Finish dinner 2–3 hours before bed. If you must eat close to bedtime, have a smaller meal and avoid high-fat foods that slow digestion even more.

For best results, give your gut a 12-hour overnight rest from eating, so you wake up ready to go 💩 instead of feeling sluggish and constipated.

💡 Once I made these simple fixes, and practiced them CONSISTENTLY, my mornings (and my p**ps) completely changed.

👉 Don’t forget to SAVE this post

— so you can transform your gut and enjoy more predictable p**ps — without even changing your diet 😉

Address

Victoria, BC

Website

Alerts

Be the first to know and let us send you an email when Empowered Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Empowered Nutrition:

Shortcuts

Share

Category