This time of year, many of us are eating foods that aren't a part of our normal routine. If you notice that certain foods are making you bloat, here are some things to think about:

-Slowwww down! Many times if we just take deep breaths before eating and chew thoroughly, that can reduce or eliminate bloating!
-Bloating after a meal can be a sign of low stomach acid, improper pancreatic function, or even a food intolerance. ⠀
-If meat or high protein meals make you bloated - low stomach acid/ zinc deficiency are likely the culprits! Taking ACV or digestive bitters before a meal can help stimulate stomach acid, and limit liquids at meal time.
-If gluten and dairy are the issues, it could be a food intolerance or a leaky gut. You can experiment with an elimination diet, and focus on gut healing foods like bone broth, ginger, turmeric, and L-glutamine. ⠀

If you're wanting some extra support this week while you're enjoying holiday treats, consider taking Digestive Enzymes to help your body break down the food better and reduce bloating!

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#empirica #supplements #gut health #digestion #bloat #bloating


Sound familiar? Your adrenals could use some extra love!
Adequate nutrients and stress management are vital to support healthy adrenals. Getting enough minerals and nutrients throughout your day (especially vitamin C, B vitamins and magnesium) and adding in adaptogens and other botanicals like passionflower, chamomile, and relora can help support adrenal health. ⁠Making sure you are taking time to fill your cup is crucial - write a poem, learn to play an instrument, walk in the woods, legs up the wall, taking time to play everyday, whatever feeds your soul. ⁠⠀
If you are curious what adrenal support supplements are right for you, our Custom Consults can help tailor a supplement protocol based on your needs!

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#empirica #supplements #stress #adrenals

Do probiotics make you bloat?

What many people don't know is that a probiotic maintains a healthy gut, versus healing an unhealthy gut.

So, if you notice that a probiotic doesn't work well for you or it makes you bloat, it’s likely an indicator that you need to first heal your gut & then add in your probiotic. One key way to do this is start with digestive enzymes. Click here for more of our other top healing tips!

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#empirica #supplements #gut health #probiotic #bloat #bloating

Blood Sugar Dysregulation

This is a classic sign of low blood sugar! Adequate digestive/liver function and adrenal support play a huge role in blood sugar regulation. Here are some tips that can help if this is you:

1. Slow down during meals so you can properly digest what you eat. Digestion starts in the brain, so sit down and chew your meals thoroughly. ⁠⠀
2. Eat enough balanced meals with adequate protein fats and whole food carbs sources will give you the nutrients to keep your liver functioning properly. ⁠⠀
3. Adrenals also play a key role, and in times of stress they can work overtime. Allowing yourself proper rest and nutrients is key. ⁠⠀
If you feel like you need some macro guidance and the right support for your, our Normas are amazing at creating custom protocols to help you take your health back into your own hands!

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#empirica #supplements #stress #adrenals #blood sugar

Vitamins + minerals for better sleep

We all know how important sleep is for overall health. Read this article about 4 vitamins & minerals that can help improve your sleep game!

By Empirica

#empirica #supplements #sleep

Vital B Vitamins

Vital Bs is one of my daily essentials because B vitamins are critical for so many functions in the body, and they are depleted in times of stress. Taking a B complex will help you feel more energized and kick sugar cravings as well.

Check out this graphic for more info!

By Michelle Bilinski

#empirica #supplements #b vitamins #stress #adrenals #poplar and spice

Sunshine or D3/K2

Many of us do not get enough sunshine. If we work indoors all day, our vitamin D can get low, and sometimes our body just needs some extra support, especially in the fall and winter months! This is why D3+K2 Max has become one of my daily supps since I do not get sunshine every day.

Don’t forget, you must consume fat to absorb these fat-soluble vitamins, so be sure to take it with a meal! Check out the graphic for more info!

By Michelle Bilinski

#empirica #supplements #poplar and spice #vitamin d #vitamin k #d3 k2

Hooked on Omega 3s

Omega 3 fatty acids are ESSENTIAL to consume, because our body cannot make them. I definitely don’t eat enough fatty fish, so I choose to supplement. Omega 3s are critical for your body to fight inflammation and to support the healing process. They are freat for heart, brain, skin, and joint health. It can be hard to find quality fish oil supplements that have sustainable practices and don’t allow them to go rancid in the production process. That's why I love Empirica Omega 3s because I know it's the highest quality and sourcing!

Click here to learn more!

By Michelle Bilinski

#inflammation #empirica #supplements #omega 3 #poplar and spice

5 Pillars of Sleep

Listen in as Lexie describes the 5 main areas that affect our sleep, and what you can do to improve it!

By Lexie Gray

#supplements #sleep #circadian rhythm #well from within