Empowered Nutrition

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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 😉

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 😉

10/24/2025

☠️ ⚠️⚡ Enter if you dare... 👻 💩💀

10/21/2025

When your doctor tells you “just eat more fiber and drink more water,” you’ve been given half the story.

And I get it — it sounds logical.

Fiber keeps things moving, water keeps things hydrated… so more SHOULD mean smooth digestion and easier p**ps.

Except if this was the case, you wouldn’t be reading this post, am I right?

If you’ve been:

🥦 eating veggies, overnight oats, and chia pudding

💧 drinking 2L of water every day before lunch

… but you’re still backed up, bloated, and wondering what you’re doing wrong — it’s not your fault.

Here’s why fiber and water isn’t working like it’s supposed to…

Fiber and water are like putting gas in your car — they keep things moving once the engine is running.

But if you never turn the key in the ignition, it doesn’t matter how much fuel is in the tank… You’re not going anywhere. 🚗

And that’s exactly what’s missing for most women strugg!ing with constipation — the “ignition.”

The part that tells your gut it’s time to go. 🚗💨

And that “ignition” I’m talking about?

There’s a name for it — it’s called BOWEL RETRAINING.

It’s one of the most overlooked tools for constipation — and once you understand the steps, you can train your gut to p**p every morning, like clockwork. 💩🚗💨

And, that’s exactly what I’m teaching THIS weekend inside my [FREE] live training:

👉 How to Train Your Gut to P**p Every Morning in 5 Simple Steps — without changing your diet — in 5 minutes a day!

Inside this training, you’ll finally discover:

💩 Why fiber and water alone won’t fix your constipation

⏰ The 5 steps to train your gut to p**p every morning — without changing your diet

🧘‍♀️ A simple bowel retraining method that’s helped dozens of women feel more regular and more in control of their gut in just 5 minutes a day

If you’ve been eating healthy and still struggling to go, you’re not doing anything wrong.

You just need to learn how to start your gut’s “engine” — and it’s simpler than you think.

Join me Saturday and let me show you how.

🗓️ Saturday, October 25 at 12pm PST / 3pm EST

This is a LIVE only training, so mark your calendar and save your seat by commenting “TRAINING” below 👇

10/20/2025

More predictable p**ps in 5-min a day?

Yup, you read that right!

And that’s exactly what I’m breaking down inside my [FREE] training this Saturday ✨

➡️ How to Train Your Gut to P**p Every Morning in 5 Simple Steps — without changing your diet.

Discover the morning routine that can give you more predictable p**ps in just 5 minutes a day.

💩 Inside this training you’ll finally understand:

👉 Why fiber and water alone won’t fix your constipation

👉 The 5 steps to train your gut to p**p every morning — without changing your diet

👉 A simple bowel retraining method that’s helped dozens of women feel lighter, more regular, and more in control of their gut in just 5 minutes a day

FYI — No Replays!

I’m only teaching this LIVE because it’s so easy to sign up for things and never actually do them. The real change happens when you show up for yourself — and this is your chance to do that.

✨ THIS Saturday, October 25 at 12pm PST / 3pm EST.

You don’t have to spend your mornings wondering if or when you’ll finally go. 💩

Let me show you how to train your gut to p**p every morning like clockwork.

✨ Comment “TRAINING” and I’ll DM you the link to sign up!

10/14/2025

5-min a day to more predictable p**ps?

Yup, you read that right!

And that’s exactly what I’m breaking down inside my brand new [FREE] guide ✨

👉 The 5-Minute Bowel Retraining Method

Inside, you can discover how to retrain your gut for more predictable p**ps in just 5 minutes a day — without changing your diet.

If you’re eating 2–3 meals a day but not p**ping every day (or only going small amounts) that waste is backing up...

And the result is gas, bloating, fatigue, and food sensitivities that never seem to go away. 😖😩

The solution? 👉 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.

Every. Single. Day. 💩

I’ve got a guide that teaches you how!

It’s 5 simple steps that take just 5 minutes a day.

Comment “TRAIN ME” and I’ll send you the link to your FREE download!

10/07/2025

What NOT to do when you’re constipated.

Step 1: Don’t panic.
Step 2: Read the caption.

Caption:
✨ Need to go but can’t? Here’s what NOT to do…
First things first… Do NOT panic!

Constipation happens to everyone.

Knowing how to deal with it can mean the difference between finishing your morning business in minutes 🚽🧻 vs. spending the entire morning striking a plea bargain with your gut 🫠

Here’s what NOT to do if it’s been 2+ days since you p**ped…

1. Do NOT take a huge dose of laxatives to “clear things out”. This just increases your chance of gas, bloating, cramping, and urgent diarrhea.

2. Do NOT wait 2+ days before taking action.

The longer stool sits in your colon, the harder and drier it gets. If it’s been more than 24-36hrs, don’t be afraid to take a gentle motility agent, like Restoralax or magnesium citrate.

(Motility agents get your gut moving again.)

3. Do NOT expect instant results.

Taking a motility agent once and expecting instant results is like going to the gym once and expecting to lose 5 lbs right away.

If you’ve been backed-up for days, it might take 2—4 days to see results.

And 1-2 Cheetoh-sized p**ps don’t count. Keep taking it until you get a full type 4 bowel movement. (Like a smooth snake 🐍)

✨ NOTE: If constipation’s a regular thing, you may need to stay on a motility agent while you build the habits that keep you regular without it.

4. Do NOT forget to download my FREE Constipation Flare Guide.

In it, you’ll learn 5 proven strategies to go from bloated + constipated 👉 to regular + in control in 72 hrs or less.

This guide is for you if…

👉 It’s been more than 3 months, and you haven’t had a straight week of daily BMs…

👉 You wake up bloated, spend way too long in the bathroom—barely seeing any results— and end up feeling defeated before your day even starts…

👉 Every time you finally have a "good bathroom day," you're right back to being constipated within 48 hours…

In less than 3 days, you can have:

🤩 More predictable p**ps + less bloat

❌ without changing your diet ❌

Comment “Flare” and I’ll send you the link to your FREE download! 👇

09/30/2025

I’m baaaaaack!!!

Hey friend, I’m Coralie 👋 (in case you’re new here—or forgot who’s behind this account because I basically ghosted you all summer 😅).

I’m a Registered Nurse turned Constipation Nutrition Coach who helps women go from constipated + bloated to 👉 confident + regular

(without extreme diets, endless supplements, or spending half your morning in the bathroom)

And here are a few of my favourite things for amazing morning p**ps (so you can start your day with ease, enjoy more foods you love, and stop feeling bloated and stuck).

👉 Drink 2-3 cups of warm water when you wake up → hydrates you after sleeping all night

👉 Eat 2 kiwis a day → science-backed, high in fiber, and effective for getting things moving when eaten regularly

👉 Use a squatty-potty → puts your body in the natural position for easier p**ps

👉 Take 5 deep belly breaths before meals → signals “rest and digest” so your gut can actually do its job

👉 Go for a 10–15 min walk after meals → body movement encourages gut motility

👉 Chew your food thoroughly → gives your gut a head start on digesting so things don’t slow down later

👉 Make meals a digital-free zone → less distraction = better chewing, better digestion

👉 Do a 30-second body scan during the day → lowers hidden tension that slows motility

These are just a few of my favorite “little things” that make a big difference for your gut.

Which one will you try today? 👀

Don’t forget to LIKE this post and hit FOLLOW so you can discover more REAL solutions for constipation instead of band-aid fixes and empty promises that just break your bank.

Because we all know how amazing it feels to start your day with a predictable morning p**p! (Am I right, or am I right?!)

❤️💩✨

06/02/2025

Taking a little summer pause to recharge, reflect, and build out some exciting things behind the scenes ⚒️

Time to go outside, breathe deep... And eat some juicy summer berries 🤤 🍓🫐

DMs are still open, and check the link in my bio to access my collection of gut-loving guides!

Including my latest and greatest: How To Do A Clear Out! (Access for only $22!)

Have a beautiful summer, my lovelies ☀️

05/19/2025

Would you be willing to give up your cheese if it meant epic morning BMs?

Trust me, I KNOW that if you are someone who enjoys:

🧀 a cheesy pasta dish
🍨 an ice cream on a hot summer day
☕ or a morning latte from your favourite café on a Sunday morning

… you’re probably already feeling some resistance to what I’m saying.

And, I’m not often one to tell people to cut out foods…

BUT… If you struggle to go to the bathroom on a consistent basis, dairy is a food trigger worth exploring.

Because dairy is a COMMON constipation trigger—for MORE than one reason.

It’s not just about lactose intolerance, but 👉 up to 30% of people with lactose intolerance experience it as constipation rather than diarrhea.

Not to mention dairy is often high in saturated fat (especially cheese). This slows down your transit time (aka. how quickly food moves through your digestive system).

Slower digestion = fewer bowel movements.

But don’t worry—you don’t necessarily have to ditch all dairy forever—but knowing HOW it could be affecting you is a big first step.

In my latest blog, I cover the 3 ways dairy is messing with your gut, how to experiment with low-lactose options, and what to watch for in plant-based alternatives.

Comment “DAIRY-FREE” and I’ll DM you the link to the post.

If your gut's been feeling off, this could be the piece you’ve been missing. 🐮

05/12/2025

One of best kept secrets for epic morning p**ps that no one is talking about??? ⤵️

If you’ve been struggling with:

👉 INCONSISTENT bathroom habits

👉 STRAINING on the toilet for so long it feels like you could pass out

👉 or INCOMPLETE EMPTYING…

BOWEL RETRAINING is something you need to explore.

Because, if any of the above sounds like you, you’ve probably already tried the basics...

More fiber. More water. A lineup of supplements or laxatives. Maybe even cutting out a bunch of foods.

And sure — some of that might help a little.

But if your gut is completely out of rhythm, those strategies only take you so far.

At some point, you hit a plateau… and things stop working.

That’s why bowel retraining is SO important!

Bowel retraining teaches your gut to develop a more consistent, predictable p**p schedule through routine, habit, and environmental cues.

Because, here’s what most people don’t realize: your body runs on a clock. (aka. circadian rhythm)

And, basically, you have various “pre-set alarms” that go off through the day telling you things like when to wake up, when to get sleepy, and even when to p**p.

But with irregular bowel habits or constipation, it’s like someone forgot to set the alarm. So, you might not even have the urge to go.

Bowel retraining helps reset that clock, so your gut re-learns when and how to move waste out regularly.

It’s like house-training a puppy: you need a consistent routine so it knows when and where to go. With time and consistency, you can train your gut for more predictable p**ps.

Ready to discover the 6 key steps for retraining your bowels so you can p**p every morning like clockwork?

✨ Comment “RETRAIN” and I’ll send you the link to my blog, “Retraining Your Bowels: The Step Most People Miss”.

Address

Victoria, BC

Website

http://www.coralieempowerednutrition.com/

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How It All Started & How I Can Help You

Growing up with a father who had a chronic disability and with family members who also suffered from chronic disease, I found myself drawn to a career path in healthcare early on in my life. I’ve been a registered nurse for over 10 years, and after being witness to the effects of chronic disease and the limits of Western medicine in treating illness, I felt this inner calling... a knowing within me that there had to be more than just Band-aid solutions that seem to be offered.

Why can’t we get to the root cause of peoples’ suffering?

Where is the focus on preventive health in modern day medicine?

This is when I started digging deeper and learning more about holistic approaches to health. Through my own experience in working with a naturopath, I became sold on the idea of food as medicine. Shortly after this experience, I enrolled in a holistic nutrition program and studied for 3 years to obtain my diploma.

Through my education and my own personal experience, I have learned that health begins with our digestive system. They say, “You are what you eat,” but in all reality, it is, “You are what you assimilate.” Digestive disturbances and an inability to digest our food properly can lead to a whole host of problems in the body, from the simpler discomforts of abdominal gas and bloating, reduced energy, and low mood, to more serious inflammatory and autoimmune conditions, like fibromyalgia, arthritis, chronic fatigue, and even cancer. It all begins in the gut!

While I am trained in a variety of different health issues, my passion is for helping those with digestive complaints/disorders, such as gas/bloating, chronic constipation, acid reflux, IBS, Crohn’s disease, and colitis.

My role is not to treat disease, but it is one of even greater importance. My goal is to work with you, to guide you, and to educate you. My goal is to get to the root cause of your concerns; and teach you how to make smarter, empowered, healthier choices that lead to an overall improvement in your health and well-being.

My story begins with your health and what the change you want to see in your life. I will meet you wherever you are at on your journey, and we will work in collaboration to help you meet your health and wellness goals through nutrition and positive lifestyle changes.