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What happens when two friends ditch the script, pull up a list of trending women's health questions, and just... go for it? This episode. No notes, no guests, no filter โ just Lauren and Amanda with a lot of opinions and zero shame about going on tangents.
We cover everything from the fine line between eating healthy and disordered eating, to perimenopause symptoms nobody warned us about, to whether dry January is a genuine reset or just a band-aid โ plus a few "what would you do if" scenarios that got real, fast.
We Discuss:
The moment eating healthy crosses into disordered eating โ and how to recognize it in yourself Why women are chronically sleep deprived and why we've turned it into a badge of honor Perimenopause symptoms nobody warned us about (Amanda pulls out a literal list) And so much more...๐ Loved This Episode? If this one made you laugh, nod along, or text a friend โ please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.
Connect With Us:
Lauren Brown | Instagram: @settingthepacenj | Website
Amanda Gargiulo | Instagram: @amanda.gargiulo | Website
Follow us on Instagram: @empoweredandwell_podcast
Follow us on YouTube: Empowered Wellness Project -
What happens when motherhood completely shifts your identity โ and you lose yourself in the process? This week, Lauren and Amanda sit down with Tricia Lesnevich-Callahan, a certified run coach, Boston Marathon qualifier, two-time Ironman finisher, and mom of three, including a 19-year-old daughter with autism.
Tricia shares her deeply honest journey โ from putting her career dreams on hold, to falling into depression, to finding her way back to herself through running and community. What started as survival became a calling: she now works with moms, especially moms of children with special needs, to help them regulate their nervous systems and reclaim their identity through run-walk programs.
We Discuss:
The identity loss that no one prepares you for when you become a special needs caregiver How running pulled Tricia out of a depression she didn't even realize she was in Why chronic fight-or-flight is so common for special needs parents โ and how rhythmic movement helps regulate it How racing proved to Tricia she was stronger than she knew โ and how that carried her through the hardest days at home Navigating mom guilt (spoiler: it never fully goes away โ but here's how to work through it) How to start when you're overwhelmed, exhausted, and the idea of running feels impossible The "fill your bucket" principle โ and why you can't give from emptyAnd so much more...
๐๏ธ Connect with Tricia: Instagram: @trixncor (5-minute morning ritual freebie dropping soon โ check her bio!)
๐ Loved This Episode? If this conversation resonated with you โ or you know someone who has ever lost themselves in a role and wondered how to find their way back โ please share it, subscribe, and leave us a review. It helps us reach more women who are ready to come home to themselves.
Connect With Us: Lauren Brown | Instagram: @settingthepacenj | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project
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Summer brings vacations, BBQs, beach weekends, travel, restaurant meals, and a break from our normal routines. While these experiences create some of the best memories of the year, they can also leave many people feeling like they have to choose between enjoying life and staying healthy.
In this episode of Empowered + Well, we discuss practical, realistic strategies for maintaining your nutrition, movement, and wellness goals while still fully embracing the summer season.
We explore why summer often feels challenging from a health perspective, how to navigate travel and dining out without guilt, ways to stay active when your routine changes, and the mindset shifts that help you avoid the all-or-nothing thinking that often derails progress.
We Discuss: Why Summer Can Feel Challenging for Your Health Goals Nutrition While Traveling Eating Out Without Guilt Staying Active even when its the last thing on your mindAnd so much more...
๐ Loved This Episode? If this conversation resonated with you โ or you know someone navigating the Summer season โ please share it, subscribe, and leave us a review. It helps us reach more women who are ready to come home to themselves.
Connect With Us: Lauren Brown | Instagram: @settingthepacenj | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on YouTube: Empowered Wellness Project
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What does it actually mean to feel at home in your body โ and what does it take to get back there?
Whether you've been through an injury, a health event, a pregnancy, a life transition, or just a long season of putting yourself last โ there's a very real experience of looking in the mirror and not quite recognizing yourself. Today's guest has built her entire practice around that moment.
Rachel Robertson is a kinesiologist, Pilates instructor, and founder of Return to Form. She competed at the World Kettlebell Lifting Championships representing Team Canada, and she works at the intersection of physio and real life โ helping people rebuild trust with their bodies in a way that actually sticks. This conversation went deep fast, and both of us left it thinking differently about our own bodies. Whether you're an endurance athlete navigating injury, a woman in the thick of perimenopause, or just someone who's felt a little lost in themselves lately โ this one is for you.
๐ What We Cover
What kinesiology actually is โ and how Rachel applies it alongside Pilates in her practice How Rachel's own injuries (yes, plural โ including being hit by two separate motor vehicles) shaped her empathy and approach as a practitioner The origin story behind the name "Return to Form" โ and why it's about bringing people back to themselves Classical vs. contemporary vs. creative Pilates โ and why the foundations always matter How trauma and life history show up in the body through posture, pain, and movement patterns Pelvic floor health for every woman โ why it matters whether you've had a baby or not, and what perimenopause does to those tissues The blueberry cue (yes, really) โ and why cueing is everything in movement re-education What nervous system regulation has to do with choosing Pilates over strength training The first thing Rachel does with a new client โ and why goals don't always match what the body actually needs Why movement creates confidence โ not the other way around What she'd tell herself when she opened her studio: "It's going to happen"๐ Loved This Episode? If this conversation resonated with you โ or you know someone navigating their own return to form โ please share it, subscribe, and leave us a review. It helps us reach more women who are ready to come home to themselves.
๐ Connect With Rachel: Website: returntoform.ca Instagram: @returntoformkinesiology Facebook: Return to Form Kinesiology & Pilates
Connect With Us: Lauren Brown | Instagram: @settingthepacenj | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on YouTube: Empowered Wellness Project
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Memorial Day weekend is here โ and we want you to enjoy every single second of it.
The barbecues, the s'mores, the potato salad, the drinks with friends โ all of it. Because here's what we know after years of coaching real women through real life: restriction doesn't work, guilt doesn't serve you, and one weekend does not undo the work you've been putting in.
In this episode, we're sharing our top 10 tips for navigating the long weekend โ not to keep you "on track" in the rigid sense, but to help you stay connected to yourself so you actually feel good when Tuesday rolls around. No white-knuckling it at the snack table. No skipping meals to "save room." No punishing yourself Monday morning for what you ate Saturday night.
Just practical, no-shame strategies from two coaches who believe you can have it all โ the fun and the feels-good.
๐ What We Cover
Why you should never save your calories for the party (and what happens when you do) How to front-load movement so it feels like part of the celebration Hydration and electrolyte strategies for a hot, active weekend The perspective shift that makes all of it easier: it's one weekend, not a defining moment๐ Loved This Episode? If this gave you the permission slip you needed โ share it with a friend who's already stressing about the weekend. Subscribe, rate, and leave us a review. It helps us reach more women who deserve this conversation.
Connect With Us: Lauren Brown | Instagram: @settingthepacenj | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on YouTube: Empowered Wellness Project
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In this episode, Lauren and Amanda dive into one of the most perspective-shifting books in Lauren's library โ The Gap and The Gain by Dan Sullivan and Dr. Benjamin Hardy โ and break down why so many high-achieving women are stuck feeling like they're never enough, never far enough along, and never quite hitting the mark.
The truth? You're measuring yourself wrong. And it's costing you more than you realize.
Lauren brought this book to Amanda because it moved her enough to go live on Instagram about it โ and once you hear the core concept, you'll understand why. This is the conversation for every woman who finishes a hard week of training, a strong month of eating well, or a season of showing up โ and still feels like she fell short.
This episode will change the way you measure your progress. For good.
๐ What We Cover
What "the Gap" is โ and why living there keeps you stuck no matter how hard you work What "the Gain" is โ and why it's actually the more accurate picture of your progress Why women in particular are wired to live in the Gap (and how social media makes it worse) The simple nightly practice that rewires how your brain experiences progress How to catch yourself in the Gap and redirect โ before it derails your motivation Why comparing your chapter three to someone else's chapter twenty will always make you feel behind๐ Loved This Episode?
If this conversation resonated with you โ or you know someone who needs to hear it โ please share it, subscribe, and leave us a review. It helps us reach more women who are working hard and deserve to feel it.๐ Mentioned in This Episode:
The Gap and The Gain by Dan Sullivan & Dr. Benjamin HardyConnect With Us: Lauren Brown | Instagram: @settingthepacenj | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on YouTube: Empowered Wellness Project
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GLP-1 medications, protein obsession, and cycle syncing are dominating the wellness conversation right nowโbut 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 cycleโthis 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 trueโthis episode will give you clarity, context, and practical takeaways you can use right away.
๐ 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 trendsWe 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 listen๐ 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
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GLP-1 medications like Ozempic, Wegovy, and Mounjaro are dominating the wellness conversation right nowโbut 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 perspectiveโblending mental health, metabolic science, strength training, and behavior changeโto 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.
๐ 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 ๐ 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
WebsiteAmanda Gargiulo
Instagram: @amanda.gargiulo
WebsiteFollow us on YouTube: Empowered Wellness Project
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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 โ 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 โ 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 โ not something that defines you.Connect with Amy:
Connect With Us:
Instagram: @amybehimercoachingLauren Brown
Instagram: @settingthepacenj
WebsiteAmanda Gargiulo
Instagram: @amanda.gargiulo
WebsiteFollow us on YouTube: Empowered Wellness Project
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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 โ 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 โ beyond just counting calories How to handle food guilt, cravings, and emotional eating with compassion What body image peace actually looks like in practiceThis isn't about giving up on health. It's about redefining it โ without the punishment.
Connect with Alison: Instagram: @alisonkane_rd [Website link]
Resources mentioned: Intuitive Eating โ Evelyn Tribole & Elyse Resch Anti-Diet โ Christy Harrison The Body Is Not an Apology โ Sonya Renee Taylor
Connect With Us:Lauren Brown
Instagram: @settingthepacenj
WebsiteAmanda Gargiulo
Instagram: @amanda.gargiulo
WebsiteFollow us on YouTube: Empowered Wellness Project
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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 journeyโfrom a highly analytical career in the military to working with energy, intuition, and inner guidanceโoffers 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 alignedโthis conversation will help you better understand how to listen to that inner guidance.
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What if the most powerful shifts in your life didn't come from complicated plansโbut 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:
๐ "The time is going to pass anyway."
๐ "You pay now or you pay later."
๐ "If you woke up tomorrow with only the things you expressed gratitude for todayโฆ what would you have?"
๐ "Success is a pile of failure that you are standing on."
๐ "How comfortable is your comfort zone?"These aren't just motivational phrasesโthey'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 successโbut part of it And how growth requires stepping outside what feels comfortableWhether you're an athlete, a busy professional, or someone simply trying to show up better each dayโthis episode will challenge you to think differently and act more intentionally.
๐ง 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
WebsiteAmanda Gargiulo
Instagram: @amanda.gargiulo
WebsiteFollow 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
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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 differentlyโฆ 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 supportivelyโespecially 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 feedbackโand 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?"โฆ 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 absolutesโand 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
WebsiteAmanda Gargiulo
Instagram: @amanda.gargiulo
WebsiteFollow 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
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So many women are navigating confusing symptoms โ anxiety, brain fog, sleep disruption, weight changes, low stress tolerance โ 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.
โจWe 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
๐ Resources Mentioned:The Glucose Revolution
The XX Brain
The Body Keeps the Score
๐ค Connect with O'SheaInstagram: @wellnesswithoshea
If this episode resonated with you, share it with a friend โ 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
WebsiteAmanda Gargiulo
Instagram: @amanda.gargiulo
WebsiteFollow 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
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If you've been feeling a little "off" โ physically, emotionally, or mentally โ and wondering whether it's stress, burnout, or something moreโฆ 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 โ 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.
โจ We Discuss:
Early signs and symptoms What hormone replacement therapy (HRT) actually is โ 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
โค๏ธ 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 โ you have options.
You are not broken. You are not failing.
๐ Resources Mentioned
Your body is communicating โ and learning how to listen is an act of self-trust.Menopause Society
Menopause Chicks
The Menopause Manifesto
Estrogen Matters
๐ค Connect with Dr. AshleyInstagram: @ashleychauvin_nd
Website: drashleychauvin.com
If this episode resonated with you, share it with a friend โ 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
WebsiteAmanda Gargiulo
Instagram: @amanda.gargiulo
WebsiteFollow 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
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Perimenopause isn't something to "fix" โ 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 โ 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?"
โจ In This Episode, We Cover:Why perimenopause is so often misunderstood โ 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
๐ A Compassionate ReframeIf 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.
๐ฎ What's NextThis episode kicks off our Perimenopause Series, where we'll continue exploring this transition through multiple lenses โ hormones, mindset, lifestyle, nutrition, emotional wellbeing, and more โ because there is no one-size-fits-all approach.
๐ฃ Loved This Episode?Share it with a friend who needs this conversation
๐ฃ Want to chat with Carly?Instagram: @thecarlycatherine
Connect With Us:
WEBSITELauren Brown
Instagram: @settingthepacenj
WebsiteAmanda Gargiulo
Instagram: @amanda.gargiulo
WebsiteFollow 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
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Welcome back to The Empowered Wellness Project โ 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 โ and cancer thriver.
With cold and flu season here, we're talking all things immune health โ 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 & magnesiumThis episode is a reminder that immune health isn't about doing everything โ it's about doing the right things for your body, your season, and your life.
DisclaimerThe 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
WebsiteAmanda Gargiulo
Instagram: @amanda.gargiulo
WebsiteFollow 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
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If you've ever felt like you're constantly "falling off" your wellness routine โ or that consistency feels amazing for a week and then completely unsustainable โ 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 โ 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 โ not how it looks on a checklist
Reflection Prompt for the Week:What's one rigid routine you can release โ 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 โ 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 โ 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
WebsiteAmanda Gargiulo
Instagram: @amanda.gargiulo
WebsiteFollow 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 RecurrenceEdited by Bold Media Films
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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 โ and how to keep showing up anyway by building sustainable habits, aligning goals with real life, and redefining success beyond motivation.
In This Episode, We Cover: Why motivation peaks on January 1st How to Keep Going When the Excitement Fades Reframing the Mid-January Slump๐ง Stay tuned for our next episode, where we'll talk about accountability โ 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 WilderIf this episode resonated, please share it with someone who might need it โ 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,
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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!
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Lauren Brown
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EWP YoutubeBreast 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 โ 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 โ and often invisible โ 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 GuptaIf this episode resonated, please share it with someone who might need it โ and don't forget to follow, rate, and review The Empowered Wellness Project.
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Edited by Bold Media Films - Visa fler
