Empowered + Well

GLP-1 medications, protein obsession, and cycle syncing are dominating the wellness conversation right now—but what's actually worth your attention, and what's just noise? In this episode, Lauren and Amanda break down three of the hottest topics in women's fitness and wellness without the hype, shame, or overwhelm. From the real story on GLP-1s to how much protein you actually need, to training smarter around your cycle—this is the honest, grounded conversation you've been looking for. This is not your typical wellness trends episode. Lauren and Amanda bring their perspective as coaches working with real women every day, cutting through the confusion to help you make informed decisions that actually fit your life. If you've been Googling these topics, feeling overwhelmed by conflicting advice, or just wondering what's true—this episode will give you clarity, context, and practical takeaways you can use right away. 🔑 What We Cover What GLP-1 medications are, who they're for, and what coaches really think How much protein you actually need (and easy ways to hit your goals) How to train around your menstrual cycle without overcomplicating your life Why consistency and listening to your body will always beat chasing trends We Mentioned: Last weeks episode all about GLP1's with Valerie Brandt - Give it a listen Food as a Hormone Ally (and seed cycling!) with Kellie Mendes, RD - Click here to listen 💛 Loved This Episode? If this conversation resonated with you, be sure to subscribe, rate, and share with someone who needs to hear it. Your support helps us continue bringing you conversations that empower your health and your life. Connect With Us: Lauren Brown Instagram: @settingthepacenj | Website Amanda Gargiulo Instagram: @amanda.gargiulo | Website Follow us on YouTube: Empowered Wellness Project

*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:25be2fda-5607-4eb8-b2a5-da96a612dd1a-0" data-testid= "conversation-turn-2" data-scroll-anchor="false" data-turn= "assistant"> GLP-1 medications like Ozempic, Wegovy, and Mounjaro are dominating the wellness conversation right now—but what's actually true, and what's just hype? In this episode, we sit down with Valerie Brandt, Board-Certified Psychiatric Mental Health Nurse Practitioner and founder of Brandt Wellness, to unpack the real story behind GLP-1s. This is not your typical weight loss conversation. Valerie brings a uniquely holistic perspective—blending mental health, metabolic science, strength training, and behavior change—to help patients achieve sustainable results. If you've been curious about GLP-1s, skeptical of the trends, or wondering whether they're right for you, this episode will give you clarity, context, and a grounded approach to making informed decisions. 🔑 What We Cover What GLP-1 medications actually are and how they work Why weight loss is not just about willpower The connection between mental health and metabolism The biggest misconceptions you need to understand Want to connect with Valerie? Website: brandtwellness.com Instagram: @brandtvm | @brandtwellness Facebook: Brandt Wellness 💛 Loved This Episode? If this conversation resonated with you, be sure to subscribe, rate, and share with someone who needs to hear it. Your support helps us continue bringing you conversations that empower your health and your life. Connect With Us: Lauren Brown Instagram: @settingthepacenj Website Amanda Gargiulo Instagram: @amanda.gargiulo Website Follow us on YouTube: Empowered Wellness Project

What happens when an autoimmune diagnosis starts to feel like the loudest voice in the room? For so many women, receiving an autoimmune diagnosis brings more than symptoms — it brings fear, uncertainty, restriction, and the overwhelming feeling that life is suddenly being dictated by a condition they never asked for. Today, we're joined by Amy Behimer, Doctor of Pharmacy and National Board-Certified Health & Wellness Coach, who specializes in helping women with autoimmune conditions move from feeling ruled by symptoms to building sustainable, habit-based health. Through both professional expertise and lived experience, Amy shares how women can reclaim ownership of their health through mindset shifts, practical habits, and self-compassion. Together, we explore what it means to move from fear-based health management into intentional, empowered living — one small habit at a time. In This Episode, We Discuss: Why an autoimmune diagnosis doesn't have to define your life How to stay consistent with healthy habits during fatigue and flare-ups Why perfectionism can actually work against healing Practical ways to take back control of your health and identity Remember, healing doesn't require a complete life overhaul overnight. It starts with intentional choices, compassionate consistency, and the willingness to believe that your diagnosis is something you manage — not something that defines you. Connect with Amy:  Instagram: @amybehimercoaching Connect With Us: Lauren Brown Instagram: @settingthepacenj Website Amanda Gargiulo Instagram: @amanda.gargiulo Website Follow us on YouTube: Empowered Wellness Project

If you've ever white-knuckled your way through a diet, told yourself you just need more willpower, or found yourself starting over every Monday — this episode is going to hit different. We're sitting down with Alison Kane, Registered Dietitian, to talk about intuitive eating: the philosophy, the practice, and the reason it feels so radical in a world that profits from you not trusting your own body. We cover: What intuitive eating actually is (and the biggest misconceptions) How to start tuning into hunger and fullness cues in real life The real cost of diet culture — beyond just counting calories How to handle food guilt, cravings, and emotional eating with compassion What body image peace actually looks like in practice This isn't about giving up on health. It's about redefining it — without the punishment. Connect with Alison: Instagram: @alisonkane_rd [Website link] Resources mentioned: Intuitive Eating — Evelyn Tribole & Elyse Resch Anti-Diet — Christy Harrison The Body Is Not an Apology — Sonya Renee Taylor Connect With Us: Lauren Brown Instagram: @settingthepacenj Website Amanda Gargiulo Instagram: @amanda.gargiulo Website Follow us on YouTube: Empowered Wellness Project

In this episode of the Empowered + Well Podcast, we explore one of the most common questions people have when navigating life decisions:   How do you know when to trust your intuition?   Our guest, Kathy Davenport, is a retired military intelligence officer who now works as an intuitive guide and mentor helping people find clarity during life transitions. Her unique journey—from a highly analytical career in the military to working with energy, intuition, and inner guidance—offers a fascinating perspective on the balance between logic and instinct.   Together, we talk about what intuition actually is (and what it isn't), how it shows up in everyday life, and why so many of us struggle to trust it. Kathy shares how to recognize the difference between intuition, anxiety, and overthinking, as well as simple practices that can help you reconnect with your inner voice.   We also discuss signs and synchronicities, the role of skepticism and curiosity, and what it really means to live in alignment with yourself.   Plus, Kathy gives Lauren and Amanda a brief behind-the-scenes glimpse into what an intuitive reading can feel like. If you've ever felt a quiet nudge, a gut instinct, or a moment where something just felt aligned—this conversation will help you better understand how to listen to that inner guidance.

What if the most powerful shifts in your life didn't come from complicated plans—but from simple truths you actually live by? In this episode of Empowered + Well, we're breaking down five quotes that guide how we show up in our training, our mindset, and our everyday lives: 👉 "The time is going to pass anyway." 👉 "You pay now or you pay later." 👉 "If you woke up tomorrow with only the things you expressed gratitude for today… what would you have?" 👉 "Success is a pile of failure that you are standing on." 👉 "How comfortable is your comfort zone?" These aren't just motivational phrases—they're frameworks for making better decisions, staying consistent, and building a life you're proud of. We talk about: Why waiting often costs more than starting The reality that avoidance always has a price How gratitude can instantly shift your perspective Why failure is not the opposite of success—but part of it And how growth requires stepping outside what feels comfortable Whether you're an athlete, a busy professional, or someone simply trying to show up better each day—this episode will challenge you to think differently and act more intentionally. 🎧 Tune in, reflect, and pick one quote to carry with you this week. If this episode resonates, please like, subscribe, share, and send it to a friend who needs a gentle reminder that respectful disagreement is still a thing. Connect With Us: Lauren Brown Instagram: @settingthepacenj Website Amanda Gargiulo Instagram: @amanda.gargiulo Website Follow us on YouTube: Empowered Wellness Project Additional Support: Breast cancer thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Podcast Description In today's episode of Empowered & Well, we dive into a surprisingly spicy topic in the wellness world: disagreement. Somewhere along the way, having a different opinion about training, nutrition, or health started to feel like a personal attack. But here's the truth: you can train differently, prioritize different goals, interpret research differently… and still respect each other. This episode isn't about proving who's "right." It's about learning how to hold nuance, think critically, and have mature conversations in a space that often rewards extremes. We explore why disagreement can feel so personal, how identity and lived experience shape our beliefs, and how to communicate more supportively—especially when wellness advice gets loud (and confusing) on social media. You'll also hear a fun "playful debate" where we argue both sides of data-driven tracking vs. body-based feedback—and land on the idea that awareness matters more than picking a team. If you've ever thought, "Why does everyone have to be so intense about this?"… this one's for you. In this episode, we cover: Why disagreement in wellness can feel personal (and how to detach from the ego a bit) How to separate evidence, experience, and identity Language shifts that help you disagree without being a jerk "Let them" energy: letting people choose what works for them A debate: Garmin/Whoop/MyFitnessPal vs. intuition and body cues Why context matters more than absolutes—and why you're allowed to change your mind If this episode resonates, please like, subscribe, share, and send it to a friend who needs a gentle reminder that respectful disagreement is still a thing. Connect With Us: Lauren Brown Instagram: @settingthepacenj Website Amanda Gargiulo Instagram: @amanda.gargiulo Website Follow us on YouTube: Empowered Wellness Project Additional Support: Breast cancer thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

So many women are navigating confusing symptoms — anxiety, brain fog, sleep disruption, weight changes, low stress tolerance — without ever being told they could be hormone-related. In this episode of Empowered & Well, we continue our Perimenopause Series with a powerful conversation featuring O'Shea, a wellness expert specializing in hormones, cortisol, and stress. Together, we unpack what perimenopause actually is, why it's often missed or dismissed, and how stress and lifestyle factors can amplify symptoms long before menopause officially begins. This episode is equal parts educational, validating, and empowering, designed to help you stop second-guessing your body and start understanding what it's asking for. ✨We Cover: What perimenopause really is (and what it isn't) Surprising symptoms many women never connect to hormones The overlap between stress, cortisol, and hormone shifts Why high-achieving, busy women often struggle more during this phase 📚 Resources Mentioned: The Glucose Revolution The XX Brain The Body Keeps the Score 🤝 Connect with O'Shea Instagram: @wellnesswithoshea If this episode resonated with you, share it with a friend — because chances are, someone in your life is experiencing these changes too, even if they haven't put words to it yet. Connect With Us: Lauren Brown Instagram: @settingthepacenj Website Amanda Gargiulo Instagram: @amanda.gargiulo Website Follow us on YouTube: Empowered Wellness Project Additional Support: Breast cancer thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films  

If you've been feeling a little "off" — physically, emotionally, or mentally — and wondering whether it's stress, burnout, or something more… this episode is for you. In this conversation, we continue our Perimenopause Series by breaking down what perimenopause actually is, what's happening hormonally, and how women can support themselves through this transition with clarity, confidence, and compassion — not fear. We're joined by Dr. Ashley Chauvin, a Naturopathic Doctor and Menopause Society Certified Practitioner based in Burlington, Ontario, who specializes in hormone health and helping women navigate midlife transitions in an individualized, evidence-informed way. ✨ We Discuss: Early signs and symptoms What hormone replacement therapy (HRT) actually is — and what it isn't Lifestyle strategies that support hormone balance and nervous system regulation What to do if you suspect you're in perimenopause but haven't talked to a provider yet ❤️ Final Thoughts Perimenopause is not something to power through quietly. It's a transition that deserves education, support, and compassion. Whether that support comes through lifestyle shifts, nervous system regulation, hormone therapy, or simply being believed — you have options. You are not broken. You are not failing. Your body is communicating — and learning how to listen is an act of self-trust. 🔗 Resources Mentioned Menopause Society Menopause Chicks  The Menopause Manifesto  Estrogen Matters  🤝 Connect with Dr. Ashley Instagram: @ashleychauvin_nd Website: drashleychauvin.com If this episode resonated with you, share it with a friend — because chances are, someone in your life is experiencing these changes too, even if they haven't put words to it yet. Connect With Us: Lauren Brown Instagram: @settingthepacenj Website Amanda Gargiulo Instagram: @amanda.gargiulo Website Follow us on YouTube: Empowered Wellness Project Additional Support: Breast cancer thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films  

Perimenopause isn't something to "fix" — it's a transition to understand. In this first episode of our Perimenopause Series, we're zooming out from symptom-chasing and starting where so many women are actually struggling: the nervous system. Joined by perimenopause expert Carly Catherine, we explore why anxiety, sleep disruption, mood changes, burnout, and emotional reactivity aren't signs that your body is broken — but signals that your nervous system needs support, safety, and regulation during this phase of life. This conversation is grounding, validating, and deeply reassuring for any woman who's ever thought, "Why don't I feel like myself anymore?" ✨ In This Episode, We Cover: Why perimenopause is so often misunderstood — and brushed off as "just stress" How nervous system dysregulation shows up as anxiety, irritability, poor sleep, and overwhelm The difference between hormone imbalance and nervous-system-driven symptoms Why high-functioning, capable women are especially vulnerable during this transition 💛 A Compassionate Reframe If you've ever thought: "I'm becoming anxious for no reason" "I don't recognize myself anymore" "I should be handling this better" This episode is your reminder that this is a physiological shift, not a personality flaw. 🔮 What's Next This episode kicks off our Perimenopause Series, where we'll continue exploring this transition through multiple lenses — hormones, mindset, lifestyle, nutrition, emotional wellbeing, and more — because there is no one-size-fits-all approach. 📣 Loved This Episode? Share it with a friend who needs this conversation 📣 Want to chat with Carly? Instagram: @thecarlycatherine WEBSITE Connect With Us: Lauren Brown Instagram: @settingthepacenj Website Amanda Gargiulo Instagram: @amanda.gargiulo Website Follow us on YouTube: Empowered Wellness Project Additional Support: Breast cancer thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films      

*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "faa5d94a-ee1a-4262-8967-8dc601373816" data-testid= "conversation-turn-4" data-scroll-anchor="true" data-turn= "assistant"> Welcome back to The Empowered Wellness Project — where we break down wellness without the fear, the fads, or the perfectionism. In this episode, we're joined by Maddie Lin, Director of Program Delivery at FLOURISH, Certified Nutritional Practitioner, neuroscience and health promotion double major, mindfulness-trained practitioner — and cancer thriver. With cold and flu season here, we're talking all things immune health — beyond just "not getting sick." Maddie shares a grounded, science-meets-real-life approach to supporting your immune system through nutrition, sleep, stress, gut health, and supplements in a way that actually makes sense for your body. We cover: Common immune myths to stop believing Nutrition gaps we see most in winter (and why protein matters) The role of blood sugar, sleep, stress, and gut health in immunity Vitamin D, zinc, vitamin C, elderberry, probiotics, omega-3s & magnesium This episode is a reminder that immune health isn't about doing everything — it's about doing the right things for your body, your season, and your life. Disclaimer The information provided on this podcast is for general educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.   Want to connect with Maddie or learn more? Instagram: @madslinwellness   Connect With Us: Lauren Brown Instagram: @settingthepacenj Website Amanda Gargiulo Instagram: @amanda.gargiulo Website Follow us on YouTube: Empowered Wellness Project Additional Support: Breast cancer thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films

If you've ever felt like you're constantly "falling off" your wellness routine — or that consistency feels amazing for a week and then completely unsustainable — this episode is for you. In today's conversation, we're reframing the pressure-filled idea of routines and exploring a softer, more supportive approach: rituals. Many wellness routines are built around rigidity, productivity, and perfection, which can actually create more stress than support. Rituals, on the other hand, are intention-driven, emotionally rewarding, and adaptable — making consistency feel nourishing instead of confining. This episode isn't about doing more. It's about doing what actually supports your nervous system, your season of life, and your capacity. In This Episode, We Cover: The key differences between routines and rituals Why rigid routines often trigger all-or-nothing thinking, guilt, and burnout How rituals support nervous system regulation and long-term consistency Why discipline without reward isn't sustainable How flexibility can actually strengthen your wellness habits Examples of reframing common wellness routines into meaningful rituals Simple questions to help you create rituals that feel supportive, not pressuring You'll Hear Us Talk About: Letting go of the "if I can't do it perfectly, I won't do it at all" mindset Why wellness shouldn't feel like another job How rituals can serve as grounding anchors during busy or stressful seasons Creating habits based on how something feels — not how it looks on a checklist Reflection Prompt for the Week: What's one rigid routine you can release — and what's one simple ritual you can return to when life feels full? If this episode resonated, please share it with someone who might need permission to soften their approach to wellness. And don't forget to follow, rate, and review The Empowered Wellness Project — it truly helps us reach more listeners. Questions, feedback, and future show ideas can be sent to us at [email protected]. Want to Work With Us — or Join the Membership? For just $5/month, you can become part of The EWP Community and receive: Exclusive content Customized workouts Recipe drops Opportunities for live one-on-one coaching And so much more Click the link to join and be part of the fun. Connect With Us: Lauren Brown Instagram: @settingthepacenj Website Amanda Gargiulo Instagram: @amanda.gargiulo Website Follow us on YouTube: Empowered Wellness Project Additional Support: Breast cancer thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films

15 days into the new year and the motivation is already fading? You're not alone. In this episode, we unpack why "New Year, New You" energy disappears so fast — and how to keep showing up anyway by building sustainable habits, aligning goals with real life, and redefining success beyond motivation. *]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "4666c363-1bb1-4f5c-b1a4-483fbb964af4" data-testid= "conversation-turn-2" data-scroll-anchor="false" data-turn= "assistant"> In This Episode, We Cover: Why motivation peaks on January 1st How to Keep Going When the Excitement Fades Reframing the Mid-January Slump 🎧 Stay tuned for our next episode, where we'll talk about accountability — why it can be the missing piece, and how putting something on the calendar might change everything. Check out these past episodes we mentioned: The ONE thing with Coach April Spilde Pregnancy, Postpartum & Fitness with Coach Jenny Wilder If this episode resonated, please share it with someone who might need it — and don't forget to follow, rate, and review The Empowered Wellness Project. Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films

Dysautonomia affects millions of people — yet so many go years without answers, validation, or support. In this episode of The Empowered Women's Wellness Project, We are joined by Meredyth Appelbaum, a working mom living with dysautonomia and Postural Orthostatic Tachycardia Syndrome (POTS). Together, we break down what dysautonomia actually is, why POTS is so often misunderstood as a heart condition, and how autonomic nervous system imbalance can impact daily life in profound — and often invisible — ways. Meredyth shares her journey through misdiagnosis, medical dismissal, and the emotional toll of not being believed, while offering insight into advocacy, redefining wellness, and learning to work with a sensitive nervous system instead of fighting it. This episode is for anyone living with a chronic illness, supporting someone who is, or wanting to better understand how the nervous system influences energy, resilience, and healing. We discuss: What dysautonomia and POTS really are (and what they're not) Common symptoms, misdiagnoses, and medical gaslighting Advocacy, finding your voice, and being believed Resources: Dysautonomia International Visible band - measures heart rate in realtime Dr. Nicholas DePace - South Jersey  Dr. Sanjay Gupta If this episode resonated, please share it with someone who might need it — and don't forget to follow, rate, and review The Empowered Wellness Project.   Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films

*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "8a5265c8-562a-4562-b636-ccb5af461c6b" data-testid= "conversation-turn-4" data-scroll-anchor="true" data-turn= "assistant"> The start of a new year can feel inspiring and overwhelming — especially when goals start piling up fast. In this episode of The Empowered Wellness Project, we are joined by Coach April Spilde, Master Resiliency Trainer, ONE Thing Certified Coach, and host of Get Gritty With Me. Together, we explore how to set intentions that actually last, why intentions work when resolutions fail, and how to stay consistent without burnout. April shares practical tools for choosing one meaningful focus, building resiliency when life gets messy, and creating simple rituals that support your goals in real life — not just on January 1st. If you've ever felt scattered, stuck, or frustrated by inconsistency, this conversation will help you slow down, get clear, and choose an intention you can grow with — not outgrow. In this episode, we discuss: Intentions vs. resolutions — and why intentions endure Choosing your ONE Thing for the year Resiliency strategies for staying aligned when plans change Simple daily and weekly consistency rituals How to reset when motivation fades 🎧 Follow Coach April and listen to Get Gritty With Me for 10-minute mindset boosts you can use anytime  IG @getgrittywithme YouTube Podcast  E-mail - [email protected] Subscribe & Review: If you enjoyed this episode, please like, share, and leave a rating. Your support helps us continue to bring conversations that empower women to thrive in all areas of life. Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films

After the holidays, many women find themselves feeling depleted, overstimulated, and disconnected — emotionally, physically, and mentally. In this episode we're talking about what happens after the adrenaline wears off and why self-care is not indulgent, vain, or optional — it's foundational. We're joined by two heart-centered wellness professionals who support women through hands-on, nervous-system-regulating self-care. Lauryn Marissa Allen (Owner & CEO, Believe Skin Care Studio, Oakhurst, NJ) and Shaneale (Owner, KA Skin & Lash, Mobile Spa Serving New Jersey) share powerful insights on reframing skincare and spa services as acts of self-respect, not luxury, and how small moments of care can create lasting change in how women show up for themselves and others. This conversation is about slowing down, releasing guilt, and redefining self-care as a sustainable wellness practice — especially in seasons when you've given everything to everyone else. ✨ We Explore: Why women often feel the most depleted after the holidays — and why this is the most important time for self-care How consistent self-care creates a ripple effect in relationships, work, and emotional well-being Simple spa services to start with if you're new to self-care treatments ✨ We Mentioned: Collagen (Lauryn recommends) - Doctors Best - BioCell Collagen ✨ Final Reminder: Self-care isn't selfish. It isn't vanity. And it isn't optional. It's how you come back to yourself — grounded, present, and whole.   Want to know more or connect with Lauryn and/or Shaneale? Shaneale - KA SKIN & LASH - Mobile Spa Lauryn Marissa Allen    Subscribe & Review: If you enjoyed this episode, please like, share, and leave a rating. Your support helps us continue to bring conversations that empower women to thrive in all areas of life. Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films

In this powerful conversation, we sit down with Marielle Viola to explore why mental health is not separate from women's wellness—it is the foundation. From high-achieving hustle culture to nervous system burnout, this episode dives into what it really means to redefine strength, rebuild from the inside out, and use movement as a tool for connection rather than control. Marielle shares her personal journey as an athlete, fitness entrepreneur, and public figure—revealing the gap between external success and internal struggle—and how prioritizing mental health transformed not only her relationship with fitness, but her entire approach to wellness. This episode is a reminder that true strength includes self-awareness, compassion, rest, and the courage to slow down. Want to connect with Marielle or learn more? IG@mariellementality Personal Training Subscribe & Review: If you enjoyed this episode, please like, share, and leave a rating. Your support helps us continue to bring conversations that empower women to thrive in all areas of life. Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films

The holiday season can bring joy — but it can also stir up grief, tension, and unresolved family dynamics. In this episode of The Empowered Wellness Project, we sit down with Ellen Craine, a seasoned guide in emotional healing, self-care, and boundary-setting, to explore how to navigate challenging family moments with compassion and clarity. Ellen shares her personal and professional journey, offering practical strategies for managing stress, grief, and difficult conversations during holidays or any emotionally charged gathering. From setting boundaries to cultivating self-compassion, this conversation is packed with actionable tools to protect your peace, honor your feelings, and maintain inner strength — even when family dynamics get complicated. What You'll Discover: How to handle difficult family conversations Strategies for coping with grief or absence during the holidays Grounding rituals and self-care tips to stay centered Why Listen: Whether the season highlights the presence of loved ones or the absence of those you've lost, this episode offers guidance, permission, and encouragement to navigate emotional challenges with grace. Ellen's insights empower listeners to show up authentically — for themselves and those around them — without sacrificing their wellbeing. Connect with Ellen: Facebook Counseling Page Her Facebook Group Page LINKEDIN Subscribe & Review: If you enjoyed this episode, please like, share, and leave a rating. Your support helps us continue to bring conversations that empower women to thrive in all areas of life. Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films

*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "1a5de70a-2f06-455c-ad01-011ea01aeeaf" data-testid= "conversation-turn-2" data-scroll-anchor="true" data-turn= "assistant"> The holidays are magical…BUT they can also be overwhelming. In this episode we dive into what it really means to stay empowered during one of the busiest seasons of the  year — without chasing perfection or burning yourself out. Because empowered doesn't mean doing everything. It means choosing balance, setting boundaries, and staying present for what matters most. From playful holiday banter to practical wellness tools, this episode is your permission slip to protect your peace, care for your body, and finish the year strong — in a way that actually feels good. So grab a peppermint mocha, take a deep breath, and settle in — this one's for you. We share: Our favorite holiday wellness tips What STRONG really looks like Why "yes" doesnt always have to be the answer Tag us or message us with your favorite holiday wellness ritual and share your #HolidayWellnessWins — we'd love to hear from you.   Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films

*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "request-WEB:1dec5eb6-51d8-4ad1-911f-e1dcd4448303-2" data-testid= "conversation-turn-6" data-scroll-anchor="true" data-turn= "assistant"> Today on The Empowered Wellness Project, we're sitting down with athlete and Air Force officer Kristen Keane, whose 2025 triathlon season turned out to be about so much more than racing. As both an athlete and a woman navigating major life transitions, Kristen's year has been a powerful story of resilience, adaptability, and self-compassion. From setting big goals for her triathlon season to experiencing pregnancy, miscarriage, and ultimately finding healing and strength through movement — Kristen's journey reminds us that true wellness is about embracing every part of the human experience. We Discuss The evolution of Kristen's goals throughout a year marked by both achievement and loss Navigating miscarriage and the emotional recovery that followed The role of movement, community, and coaching in healing Redefining strength, success, and what it means to show up authentically If this episode resonated with you or someone you love, please share it. You never know who might need to hear Kristen's story today. Follow The Empowered Wellness Project for more conversations that honor the real, raw, and remarkable sides of women's wellness.   Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

Today on The Empowered Wellness Project, we dive into a topic that is as vulnerable as it is empowering—liberating your orgasm. Our guest, Veronica Lynn Clark, is an author, speaker, and host of The Liberate Your Orgasm Podcast. She challenges limiting beliefs and helps people embrace their fullest selves—through joy, love, pleasure, and freedom from societal conditioning. In this episode, Veronica shares her journey, breaks down societal myths around pleasure, and explores how reclaiming your orgasm can be a gateway to empowerment, connection, and self-love. Expect an honest, thought-provoking conversation that may shift how you see yourself and your own pleasure. We discuss: What "liberating your orgasm" really means—physically, emotionally, and spiritually. Common societal narratives and limiting beliefs that hold people back from pleasure. Practical starting points for reconnecting with your power. We mentioned: Peace is Every Step by Thich Nhat Hanh  Connect with Veronica Lynn Clark: Instagram: @veronicalclark Podcast: The Liberate Your Orgasm Podcast Remember: Pleasure isn't just physical—it's about freedom, self-love, and empowerment. This episode is a reminder that reclaiming your body and your voice is a revolutionary act. Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

In this episode, we dive into one of our favorite wellness documentaries — Limitless with Chris Hemsworth. From ice baths and fasting to emotional growth and family connection, the series explores what it means to live longer, stronger, and more present. Season 1 pushed the limits of human performance — but Season 2, Limitless: Live Better Now, shifts the focus from longevity someday to living fully today. We unpack the science, the mindset, and the meaningful life lessons behind Chris's journey — and share how we can all apply them in simple, grounded ways. If you've ever wondered what "living limitless" could look like in your life, this episode will leave you inspired to stretch your comfort zone, spark your brain, and embrace wellness with more presence and joy. We discuss The evolution of Live Better Now: why longevity isn't just about years, but about depth and meaning How novelty strengthens the brain (and why learning drums might be the ultimate neuroplasticity hack) Real-world ways to live "limitless" — one small step at a time. Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

In this week's episode of The Empowered Wellness Project, we're diving into the transformative world of vibrational healing — where sound, energy, and embodiment come together to restore balance and awaken the deeper intelligence of the feminine body. We're joined by Celeste Gluz, a Sounds Therapist and Ordained Priestess of the Lemuria Rose Temple. She guides her clients in vibrational healing and reminds them how to use their voice, body, and energetic field as tools for healing and transformation. If you've ever felt drawn to sound baths, energy work, or simply wanted to understand how frequency affects your emotional and physical health — this conversation will open your eyes to a more intuitive, embodied way of healing. We explore: What vibrational healing really means — and how sound and energy shift our body's natural frequencies Practical ways to begin tuning your energy field and reconnecting with your inner rhythm What it looks like to live in harmony with vibrational intelligence   Connect with Celeste Learn more about Celeste's offerings, events, and vibrational healing work: 🔗 https://www.celestegluz.com/ IG @celestegluz1111 Podcast https://open.spotify.com/show/2ICIRy33lnD9ByRCP2wgoB?si=94afecabbb9f469b   Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

Parenthood changes everything—especially your relationship. Between sleepless nights, endless to-dos, and the emotional rollercoaster of postpartum life, intimacy often feels like it takes a back seat. But it doesn't have to stay that way. In this episode of The Empowered Wellness Project, we're joined by Brianna Carey, a Postpartum Relationship & Intimacy Expert who helps parents move from simply surviving parenthood to truly thriving—emotionally and intimately. Brianna shares her own journey into this work, debunks the biggest myths about reconnecting after kids, and offers simple, doable strategies for couples who feel overwhelmed but still crave closeness. From everyday intimacy exercises to navigating the less obvious challenges of postpartum life, this conversation is packed with real-world wisdom and heart. We chat about: What thriving—not just surviving—parenthood looks like for couples Common misconceptions about intimacy and connection after kids A simple intimacy exercise you can try (even if you're exhausted!) And SO MUCH more! Connect with Brianna... Instagram: @briannacarey ✨ Takeaway Challenge for This Week: Brianna invites you to choose one small moment to connect with your partner or even a friend — don't be afraid to "go first." Reach out if you are thinking of someone...Start small, start today. Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

Pelvic floor health is one of the most important — and least talked about — aspects of women's wellness. Whether you're training as an athlete, preparing for birth, navigating postpartum, or moving through perimenopause, your pelvic floor plays a vital role in your strength, confidence, and overall well-being. In this episode, we're joined by Dr. Kelsey Beach, pelvic floor physical therapist, founder of enCORE Therapy & Performance, and the woman behind Instagram's @theptbirthnerd. Dr. Kelsey is passionate about breaking stigma, busting myths, and helping women reconnect with their core and pelvic floor in ways that feel functional, empowering, and even fun. Together, we cover: What the pelvic floor actually is — and why it matters for every woman. Common signs your pelvic floor might need attention. The truth about "normal" postpartum leaking (and why you don't have to just live with it). Simple, practical tools you can start using today to support pelvic health. How to advocate for yourself if pelvic health isn't being addressed in your care. ✨ Your pelvic floor isn't something to whisper about — it's something to understand, celebrate, and support. Connect with Dr. Kelsey Beach Website: enCORE Therapy & Performance Instagram: @theptbirthnerd If this episode resonated with you: Share it with a friend who needs to hear this conversation. Subscribe to The Empowered Wellness Project wherever you listen to podcasts. Leave us a review — it truly helps us bring more empowering conversations to women like you. Follow us on Instagram: @empoweredwellnessproject Questions and show ideas can be sent to our contacts below or [email protected] Want to work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

Today we're talking with someone who has truly built her life with intention, grit, and love. Stephanie Simoes, along with her husband Paul, are the founders of New Heights Homestead in West Virginia, where they're raising their five children and creating the life they've been dreaming of for years. Stephanie's journey hasn't been without challenges. Along the way, her oldest son was diagnosed with PANDAS (Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections) — a condition that's often misunderstood and difficult to diagnose. That pivotal moment inspired her family to fully embrace self-sufficiency, nutrition, and intentional living. In this episode, we dive into: The inspiration behind The Homestead and what it takes to follow such a big dream How Stephanie navigated her son's diagnosis and reimagined her family's health What it was like to be featured on Homestead Rescue The lessons she's learned about resilience, resourcefulness, and living in alignment with your values Whether you're dreaming of a lifestyle change or simply looking for inspiration to take one small step toward intentional living, this conversation will remind you of the power of perseverance and heart. Resources & Links Follow Stephanie and New Heights Homestead on Instagram: https://www.instagram.com/newheightshomestead/ Check out their Youtube Channel: https://www.youtube.com/channel/UCNuG29zIgdhHOkKml9EgxoA Watch Homestead Rescue: https://www.discovery.com/shows/homestead-rescue Join the Conversation If you loved this episode, please share it with a friend who would be inspired by Stephanie's story. Don't forget to subscribe, rate, and review The Empowered Wellness Project — your support helps us bring more powerful conversations to the community. What big (or small) lifestyle change are you working on? Share it with us and we'll shout you out in a future episode! ✨ Your Action Step Today: Take one small step toward something you've been dreaming of. It's all about putting one foot in front of the other.   Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

In this episode of The Empowered Wellness Project, we're exploring something deeply personal, surprisingly emotional, and undeniably powerful: hair care as self-care. We're thrilled to welcome Deanna Brown to the conversation. Deanna has been doing hair professionally for over 25 years. What began as a childhood passion has grown into a career rooted in creativity, connection, and care. Today, you'll find Deanna at Drama Salon, where she not only creates stunning transformations but also empowers women to see their hair as a reflection of self-love. This episode goes far beyond products and split ends. We dig into what healthy hair really means, how our hair journeys are tied to identity, and why even a simple five-minute wash routine can become a grounding, sacred act of self-care. 💡 What You'll Learn in This Episode: The truth about what "healthy hair" really looks like (and the biggest mistakes to avoid) How to build a simple, realistic hair routine—even if you're short on time Myths vs. facts: cutting, brushing, salon products, and more How hair shifts during stress, postpartum, or perimenopause—and what you can do about it Stories of identity, confidence, and empowerment through hair transformations 💫 Key Takeaway Your hair is more than just what's on the surface—it's a reflection of your story, your identity, and your self-care. Whether you're embracing your natural curls, navigating postpartum changes, rocking the gray, or just craving five minutes of peace, hair care can become a ritual that nourishes your whole self. 📲 Want to Connect with Deanna? Find her at Drama Salon in East Brunswick, NJ Follow along for her hair tips and transformations @hair.by.deanna.brown If you loved this episode, please rate, review, and share it with a friend who's is ready to reconnect with their intuition.  Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

In this episode of The Empowered Wellness Project, we sit down with Michelle Caravella — a Registered Dietitian and Spiritual Empowerment Coach who helps women reconnect with their inner wisdom, release external expectations, and nourish themselves fully in body, mind, and soul. Michelle blends the principles of Intuitive Eating with deep spiritual guidance to help women move beyond restriction and step into freedom. Together, we explore what it means to truly befriend yourself, honor your body, and embrace nourishment that goes far beyond food. From fun rapid-fire questions to powerful insights, this conversation will leave you feeling grounded, inspired, and ready to approach wellness from a place of alignment rather than pressure. 💡 What You'll Learn in This Episode: Why diet plans often fail and what women are really craving when they seek "health" The shift from restriction to freedom in food and body trust How to notice the voices of diet culture — and choose your own truth instead Practical tools to reconnect with your intuition and nourish your whole self 💫 Key Takeaway True wellness isn't about rules or restriction — it's about trusting yourself, nourishing your spirit, and living in alignment with who you truly are. 📲 Want to Connect with Michelle? IG@michelle_caravella Website If you loved this episode, please rate, review, and share it with a friend who's is ready to reconnect with their intuition.  Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films  

In this episode of The Empowered Wellness Project, we sit down with Sam Walsh, Founder and Owner of 94 Wellness in Sea Girt, NJ—a boutique recovery studio blending cold plunge therapy, infrared sauna, and full-body red light therapy into a science-backed wellness experience. Sam shares what inspired him to open 94 Wellness in 2022, his vision for building a community around recovery, and how these modalities can help women move, feel, and live better. From the dopamine-boosting magic of a cold plunge to the tissue-repairing power of red light, this conversation covers both the benefits and the cautions—with practical advice for women in different life stages, including cycling, pregnancy, and menopause. Whether you're curious about starting your first cold plunge, wondering if red light therapy is safe for your skin and hormones, or looking for ways to combine modalities for maximum results, this episode is packed with insights you can put into action. We discuss: Science-backed benefits of cold plunge therapy Red light therapy - circulation, tissue repair, and skin health benefits How infrared sauna differs from traditional steam and why it can support cardiovascular health, detox, and recovery Want to work with Sam or learn more? WEBSITE Instagram: @94Wellness If you loved this episode, please rate, review, and share it with a friend who's ready to upgrade their recovery and wellness routine.   Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

Pregnancy and postpartum are two of the most transformative—and often misunderstood—chapters in an athlete's life. From adjusting training in each trimester to safely rebuilding strength after delivery, women are often left with more questions than answers. In this empowering conversation, we sit down with Jenny Wilder, a women's fitness specialist dedicated to guiding athletes through pregnancy, postpartum recovery, and core reconnection. Jenny shares her expertise on how women can train safely, return to sport with confidence, and harness the power of deep core work—not only for healing but also for athletic performance. Whether you're pregnant, postpartum, or simply looking to better connect with your core, this episode is full of actionable insight. We cover:     •    The biggest misconceptions about training during pregnancy.     •    Safe modifications for swimming, cycling, running, and strength work.     •    What Diastasis Recti is, how to recognize it, and how to heal.     •    How to rebuild strength postpartum—c-section vs. vaginal delivery.     •    Why proper deep core training benefits every athlete, not just moms. A huge thank you to Jenny for bringing her wisdom and compassion to this conversation. If you enjoyed this episode, please share it with a friend who might need this encouragement—and don't forget to connect with Jenny on Instagram at @jennywildercoaching.   Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

In this deeply moving conversation, we welcome Alana Herman, Brittany Conigatti-Lucchesi, and Jessica Pisano — the founders of The Girls Who Grieve, a Staten Island–based community helping young women navigate the complexities of loss. Born from heartbreak and built on hope, The Girls Who Grieve offers a safe space where grief doesn't have to be hidden, silenced, or "gotten over." In this episode, we explore the realities of grief — how it changes over time, how movement and mindfulness can be part of the healing process, and why community can turn shared sorrow into unexpected strength. Whether you're grieving yourself or supporting someone who is, this conversation will open your heart, bring comfort, and remind you that you're never alone. We discuss  How grief shows up mentally, physically, and emotionally, and challenging societal expectations. The transformations that happen when grief is witnessed and shared. Why our culture avoids grief conversations and how GWG is changing that narrative. Finding joy again, grounding rituals, and life after loss. A huge thank you to Alana, Brittany, and Jess for sharing your wisdom, experiences, and hearts with us. If you enjoyed this episode, please share it with a friend who might benefit — and check out The Girls Who Grieve on Instagram to join their next series. Want to connect, learn more or apply for their next series? THE GWG Instagram SI Advance Article Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

Welcome back to The Empowered Wellness Project! We have a new (shorter) name AND so much more... We are back behind the mic with a sneak peek at what's ahead—and you know we had to bring the red flags. This season, we're diving into more unfiltered conversations around nutrition, movement, mental health, and the ever-evolving world of wellness trends. You can expect expert interviews, community stories, and our signature take on what's empowering, what's performative, and what's just plain problematic in wellness culture. We're also sharing our personal list of wellness red flags—from "girl dinner" disguises to GLP1's. If you've ever side-eyed a self-proclaimed health guru, this episode is for you. We Discuss: What we're most excited for in Season 5 🌟 Upcoming guests and topics you won't want to miss Our favorite wellness red flags (and what to do instead) Got a red flag to share? Shoot us an email or DM... Leave us a review & share this episode with a friend who loves (or loves to hate) wellness trends. Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films

This week on The Empowered Women's Wellness Project, we're welcoming back Registered Dietitian and Functional Medicine Practitioner Kellie Mendes for another heart-led, hormone-savvy conversation. Specializing in women's health, fertility, and gut healing, Kellie brings her signature blend of science and soul to help women reconnect with their bodies and align with their cycles. In this episode, we explore how to nourish your body throughout the menstrual cycle, from understanding the hormonal shifts in each phase to practical nutrition tips—and a deep dive into seed cycling, a gentle and food-based approach to hormone support. Whether you're cycle-syncing for the first time, trying to balance hormones, or simply looking to feel more in tune with your body, this episode is full of insights, real talk, and actionable strategies. 🧠 What You'll Learn: The phases of your menstrual cycle and how hormones fluctuate What to eat in each phase to support mood, energy, and hormone balance How seed cycling works and why it's a trending tool in holistic hormone health Want to Connect with Kellie or work with her? IG@kelliemendesrd Website 💬 Let's Keep the Conversation Going: If this episode sparked something for you, share it with a friend, tag us on Instagram @empoweredwomenswellnessproject, and tell us what phase you're in and what changes you're trying this month! We'll be back in August with more conversations that honor your health, your intuition, and the power of empowered wellness—one cycle at a time.   Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!

In this special International Yoga Day episode of The Empowered Women's Wellness Project, we're joined by the radiant Marissa Montefreddi, founder of Yoga del Soul, to explore how yoga becomes more than movement—it becomes a path to peace, purpose, and spiritual connection. From her early self-taught days, to her formal teacher training, and transformative mentorship under Sri Dharma Mittra, Marissa shares how yoga helped her navigate anxiety, deepen her soul work, and create a sacred space for healing in the local community. Whether you're a seasoned yogi or yoga-curious, this conversation invites you to reconnect with your inner light—especially as we celebrate the Summer Solstice, a time of illumination and renewal. 🧘‍♀️ What We Cover: How Marissa discovered yoga and why it became her anchor The deeper philosophy of yoga beyond the poses How yoga supports anxiety relief, emotional healing, and spiritual alignment What makes Yoga del Soul a heart-centered space in Toms River, NJ   🔗 Connect with Marissa + Yoga del Soul: 🌐 WEBSITE 📍 Yoga del Soul – Toms River, NJ   💬 Let's Keep the Conversation Going: If this episode resonated with you, share it with someone who needs a little light today—and don't forget to tag us @empoweredwomenswellnessproject on Instagram. Rate, review & subscribe to never miss an episode of The Empowered Women's Wellness Project. 💫 Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!    

Can you believe we're at Episode 50?! In this special milestone moment, we're taking a pause to celebrate how far we've come — and to reflect on the messy, magical power of just getting started. Whether you've been with us from the beginning or just hit "follow" last week, this episode is a heartfelt thank you to our listeners, guests, and everyone who's supported this mission to rewrite the rules of wellness. 💪✨ This week, Lauren and Amanda take you behind the scenes to talk about the real process of building The Empowered Women's Wellness Project — from big visions to imperfect starts, awkward first recordings to breakthrough moments. It's a celebration of showing up, sticking with it, and learning to love the small wins along the way. 💬 In this episode, we dive into: The Power of Just Starting & sharing how some of YOU are doing just that Knowing the Destination, Not the Path Process Goals Over Outcome Goals Celebrating Small Wins Tips for Building Your Own Milestone Mindset 📝 Your Empowered Homework: → Share a milestone you're proud of — tag us or DM us on Instagram @empoweredwomenswellnessproject → Leave a review and tell us your favorite episode so far → Stay tuned for what's next: new guests, juicy topics, and a few surprises 👀   Don't forget to rate, review, and subscribe! Your support keeps us running—and podcasting. Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!      

This week on The Empowered Women's Wellness Project, we're shining a spotlight on Men's Health with a special guest who bridges clinical expertise and everyday practicality—Dr. T.J. Abrams, chiropractor and owner of Essential Spine and Wellness in New Jersey. In honor of Men's Health Week, we're unpacking key topics that are often overlooked or misunderstood when it comes to men's well-being. From the science behind testosterone and the benefits (and risks) of weightlifting, to navigating musculoskeletal injuries and demystifying prostate health, this episode offers a deep dive into the real issues affecting men today. Whether you're a man wanting to take charge of your health, or a woman looking to support the men in your life, Dr. Abrams brings evidence-based strategies and holistic insights to help everyone feel stronger, move better, and recover faster. What You'll Learn in This Episode: How testosterone really affects health, mood, and performance Smart strategies for safe and effective weightlifting The most common musculoskeletal injuries in men—and how to prevent them What every man should know about prostate health How chiropractic care fits into a long-term wellness plan Let's break down the myths, build up the facts, and get empowered—together.   Connect with Dr. Abrams - CLICK HERE   Don't forget to rate, review, and subscribe! Your support keeps us running—and podcasting. Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!  

Whether you're a seasoned marathoner, a couch-to-5K hopeful, or someone who's just running late most days—this episode is for you. We're joined by the brilliant Dr. Megan Pappalardo, a certified run coach, doctor of physical therapy, and co-owner of Cadence PT. Megan's deep knowledge of kinesiology, biomechanics, and injury prevention is matched only by her passion for helping runners move smarter and feel empowered every step of the way. In this conversation, we dig into: 🏃‍♀️ The best way to start running (and why it's not about speed) 💥 The most common running injuries—and how to dodge them 🏋️‍♀️ Strength training that actually supports your stride 📈 How to train with intention and set yourself up for long-term progress 💡 What "smart running" really looks like (hint: it's not about doing more, it's about doing it better) Megan breaks down the science in a way that's accessible, actionable, and—dare we say—fun. So if you've ever wondered whether you're "doing it right," or you're ready to fall in love (or back in love) with running, this one's for you. Links & Resources: 🔗 Learn more about Megan and Cadence PT: CLICK HERE 📸 Follow her on Instagram: @cadencept  Don't forget to rate, review, and subscribe! Your support keeps us running—and podcasting. Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!

Carbs have been villainized for decades—but it's time to set the record straight. In this episode, we break down where the fear of carbohydrates came from, what science actually says, and why balance > restriction. From Atkins flashbacks to fiber facts, we're diving into the truth about carbs and reclaiming your right to enjoy the bread basket. 🥖✨ What we cover: Why carbs aren't "bad" Atkins, The Special K Diet and Keto, OH MY! How carbs fuel your body + brain And so much more! Rate & Review! If you loved this episode, don't forget to subscribe, leave a review, and share it with your wellness besties. We love hearing from you! Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!

In this episode of The Empowered Women's Wellness Project, we're joined by the incredible Jenn Plescia—board-certified Nurse Practitioner, entrepreneur, and total wellness powerhouse. With over a decade of experience in Emergency Medicine and Urgent Care, Jenn took her expertise and passion for root-cause healing and founded IVs by the Seas, a wellness practice helping people optimize their health from the inside out. We dive into: What IV therapy really is (and who it's for) The shift from symptom-chasing to root-cause healing Her journey from emergency rooms to entrepreneurship If you've ever wondered whether that vitamin drip is worth the hype—or how to truly nourish your body from within—this one's for you. ✨ Follow Jenn on Instagram @ivsbytheseas 💧 Learn more: ivsbytheseas.com Rate & Review! If you loved this episode, don't forget to subscribe, leave a review, and share it with your wellness besties. We love hearing from you! Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!  

Today, we dive into the science and benefits of creatine—a supplement often misunderstood or overlooked by women. 🔍 We discuss: What creatine is and how it functions in the body Common myths and misconceptions (no, it's not just for bodybuilders!) The unique benefits creatine offers to women, including: Increased strength, endurance and cognitive function Whether you're training hard, navigating hormonal shifts, or simply seeking to optimize your brain and body, this episode will help you make informed, empowered choices. We mention: The XX Brain Tailwind   Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!

***TRIGGER WARNING*** - IN THIS EPISODE WE DISCUSS MENTAL HEALTH, BULLYING & BODY IMAGE ISSUES***   Today we're joined by Justine Rodes—founder of Mentally A Badass. Justine is a powerhouse of authenticity and a true advocate for mental wellness. Through her brand and podcast, she's created a space for people to feel seen, embrace their feelings fully, and to tackle the messiness of life head-on—with courage, honesty, and a little bit of badassery.  We discuss: Complex PTSD and how it can impact your mental and physical well-being The healing power of music Body Image Issues and BDD and the marks they can leave on so many women in society and so much more!   Want to learn more about Justine and Mentally a Badass? Website  IG @mentallyabadass Tik Tok Podcast Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!

Dr. Ginny Trierweiler is a Psychologist and Certified Health Coach who specializes in helping women over 50 achieve sustainable weight loss through her program, "Slender for Good." Her approach focuses on nourishing the body to promote natural weight release, moving away from traditional dieting methods so you can be your best self no matter your age! We discuss: The challenge of losing weight over 50 Mindset shifts & the psychology behind habit change Why the word "diet" shouldn't be in our vocabulary Lauren Mentioned: The Habit Loop   Want to learn more about Dr. Ginny or work with her? Website Facebook Page  Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us,  JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!

Dr. Megan Bernard is a board-certified Naturopathic Doctor and the founder of Flourish! The Roadmap to Recovery, a program designed to help women prevent and recover from cancer with a step-by-step approach. After hearing from numerous women about their dissatisfaction with post-cancer care, she created this program to empower them and improve their energy and chances of staying cancer-free. With her background in cancer-focused naturopathic medicine and research, Dr. Bernard provides women with a clear course that simplifies anticancer health & nutrition, so they can take control and feel confident in their recovery. She shares: The Six Pillars of Cancer Recovery Why it's crucial to take a personalized approach to post cancer treament What you can do right now to set youself up for success  We mentioned: Dr. Megan's Recommendations Eminence Organics Honest Wipes Amanda's Recommendations Attitude Well People Blueland Everybody EWG Website Epigenetics Test - Nutrition Genome Epigenetics Test - DNA Labs   Want to learn more about Dr. Megan or work with her (and Amanda?) Website Staying Cancer Free Workshop Three Day Workshop IG @meganbernardnd Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us, JOIN THE MEMBERSHIP?! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!

Today, we welcome Maureen Nuccitelli, also known as The Organizing Diva to the pod. She is a professional organizer who goes beyond simply tidying up but helps her clients break through emotional blocks, reclaim their spaces, and transform their lives through compassionate coaching and strategic organization. With a deep understanding that clutter is often more than just "stuff," she empowers individuals to create environments that support their goals, well-being, and peace of mind. We discuss: The importance of a healthy and organized home The benefits of rituals & new habits What you can do today to create a truly Zen space. Want to connect with Maureen or learn more? [email protected] Website Facebook  Instagram  X    Questions and show ideas can be sent to our contacts below or [email protected]   Want to connect, work with us or  JOIN THE MEMBERSHIP? Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected] Website EWWP Youtube   Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication   Edited by Bold Media Films Until we meet again, Happy Listening!

We are back with Season 4 and it promises to be a good one! We are diving deeper into the things that matter like mental health, self-care and overall wellness... Today's episode is filled with: Our favorite past episodes and new offerings! The phenomenal experts sharing their knowledge this season Wellness Truths & Myths And so much more! We mention... Diary of a CEO with Dr Vonda Wright Our Favorite Past Episodes: Kellie Mendes Crissy Florio Chris Elle Dove Microplastics Seed Oils The Power of Hydration Offerings: Membership YouTube Channel Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us or JOIN THE MEMBERSHIP?! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected]    @nourishedwarrior Website Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication Edited by Bold Media Films Until we meet again, Happy Listening!

Today we have a second chance for you to meet Crissy Florio, a self-described breast cancer thriver, proud mom of 2, wife to her high school sweetheart, devoted friend, yoga instructor, and business owner who's on a mission to empower women on their wellness journey. She's the author of the heartfelt and impactful book, For the Love of Jugs: A Breasties guide, a book designed to support and uplift breast cancer warriors through their journeys. From personal experience and with a deep understanding of the physical and emotional challenges, she's written this as a tribute to those navigating this life-altering experience. We dive deep into: The wisdom she's gained from her personal battle and why she is sharing it all The importance of self-care, preparation and courage during the toughest of times Her advice for any woman or caretaker on the journey themselves And so much more! Resources: For the Love of Jugs - Kindle Edition For The Love of Jugs - Paperback Healing Back Pain - John Sarno Want to connect with Crissy or learn more? Season 1 Episode 12 Her Website IG @flo_withcrissyflorio   Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us or JOIN THE MEMBERSHIP?! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected]    @nourishedwarrior Website   Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication   Until we meet again, Happy Listening!

Next week is National Eating Disorders Awareness Week, and we're diving into a conversation that's incredibly important—but often overlooked. While we often associate eating disorders with extreme weight loss or visible struggles, the reality is far more complex. Many women—especially athletes—struggle with disordered eating patterns that fly under the radar and we are ready to shed light on it all. We discuss: The factors that have shaped our relationship with food Why women are more prone to disordered eating The importance of fueling for performance and overall health And so much more! We mentioned: EWWP - Season 1, Episode 4 - Body Image Diary of a CEO - Optimal Health for Women Want to connect, work with us or  JOIN THE MEMBERSHIP?! If you choose to join us now, founding members will be grandfathered in at only $5 per month, a steal before prices increase in April. Questions and show ideas can be sent to our contacts below or [email protected] Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected]    @nourishedwarrior Website   Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication   Until we meet again, Happy Listening!

February is Heart Health Month so we're diving into a topic that doesn't get nearly enough attention—women's heart health. Did you know that heart disease is the #1 killer of women, yet so many of us are unaware of the signs, risk factors, and steps we can take to protect our hearts? Unlike men, women often experience subtle and unexpected symptoms during a heart attack—things like fatigue, nausea, jaw pain, or even just feeling 'off.' Too often, these warning signs get brushed aside or misdiagnosed. But knowledge is power and we're breaking it down. We discuss Why heart health is so important The symptoms of female heart attacks How you can make lifestyle changes to support your health A few things we mentioned: S1 Ep5 - Sleep Habits S4 Ep9 - Jessica Lynne's Tips Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us or JOIN THE MEMBERSHIP?! Founding members will be grandfathered in at only $5/month a steal before prices increase in April! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected]    @nourishedwarrior Website   Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication   Until we meet again, Happy Listening!

Toni Plantamura is a trailblazer who has been paving the way for women in the workforce and sports since the 1960's. As a competitive runner in an era when women athletes faced significant hurdles, she carved a path for herself in sports and beyond. She's known for her influence on the Family and Medical Leave Act (FMLA), her fight for gender equality in the workplace, and her resilience in navigating male-dominated spaces.   We discuss: What it was like to be a competitve runner in the 60's The challenges she faced as one of the first females on the police force Her advice for any woman looking to break the glass ceiling Want to connect with Toni or learn more? The Stone Pony Email Her - [email protected] Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us or JOIN THE MEMBERSHIP?! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected]    @nourishedwarrior Website   Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication   Until we meet again, Happy Listening!

Jessica Schachter is an author, a former attorney, mom of two phenomenal children, and a trail-blazer for the community of Montclair, NJ. What I didn't know about her when we first met is she is living with Multiple Sclerosis. While it doesn't define who she is, it has impacted her mission to help others to feel seen, know that there is someone else out there who "gets it" and they are not alone on this unpredictable ride. We are so excited to share this incredible soul with you and allow her story, authenticity and light to impact your life.  We discuss: Her book, A Life Sentence, and the impact MS can have on the lives of those with the disease Toxic Positivity  Wearemontclair and the movement Jessica has started in her town Want to get to know more about Jessica? Book, A Life Sentence Facebook Instagram Questions and show ideas can be sent to our contacts below or [email protected] Want to connect, work with us or JOIN THE MEMBERSHIP?! Give us a follow... Lauren Brown IG @settingthepacenj Website Amanda Gargiulo [email protected]    @nourishedwarrior Website   Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Her Facebook Group: The Empowered Breast Cancer Survivor FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication   Until we meet again, Happy Listening!