Explorez tous les épisodes du podcast Empowered + Well
| Titre | Date | Durée | |
|---|---|---|---|
| Why So Many Women Feel 'Fine on Paper' But Terrible in Real Life | 08 oct. 2026 | 00:47:38 | |
What if the exhaustion, brain fog, sleep struggles, mood changes, weight resistance, and feeling of being completely overwhelmed that so many women experience in midlife aren't simply something we have to accept as "normal"? In this episode of Empowered + Well, we're joined by Dori Martin, Functional Diagnostic Nutrition Practitioner and health coach specializing in burnout, metabolic resilience, and midlife health for women. Dori helps us look beyond the idea that everything can be explained by aging or hormones and explores how stress, hormonal changes, nervous-system load, nutrition, mineral status, lifestyle, and years of putting everyone else first can intersect during midlife. We talk about what it means to feel like something isn't right even when your conventional labs come back "normal," why looking at patterns can be important, and how women can become better advocates for their health. In this episode, we talk about:
Be sure to subscribe, follow, and share Empowered + Well with a woman in your life who might need this conversation. Because midlife isn't something we need to simply survive. It's an opportunity to better understand ourselves, listen to our bodies, and discover what it really means to feel well.
Try two weeks free of Coach Lauren's online strength training program: Grab her free annual strength training guide for endurance athletes: Breast Cancer Thriver or caretaker looking for support? Connect With Us: This episode is intended for educational and informational purposes only and is not medical advice, diagnosis, or treatment. Always work with your qualified healthcare providers regarding your individual health, symptoms, medications, testing, and treatment decisions. If you're experiencing persistent or concerning symptoms, don't dismiss them simply because you're told that they're "normal" or that your labs are within range. Advocating for yourself and asking questions is an important part of taking ownership of your health. | |||
| 100 Episodes, Two Birthdays & A Lot to Celebrate | 01 oct. 2026 | 00:38:54 | |
We made it to 100! 🎉 In this very special episode of Empowered + Well, we're celebrating 100 episodes AND two birthdays! From memorable guests and meaningful conversations to the evolution of the podcast from the Empowered Women's Wellness Project to Empowered + Well, we're reflecting on where we've been — and looking ahead to what's next. Most importantly, we're celebrating you, our listeners, for being part of this journey. Here's to 100 episodes, two more trips around the sun, and the next chapter of Empowered + Well! 🥂💛 What's your favorite episode? If you enjoyed this conversation, make sure to follow Empowered + Well and subscribe so you never miss an episode. Try two weeks free of Coach Lauren's online strength training program: Grab her free annual strength training guide for endurance athletes: Breast Cancer Thriver or caretaker looking for support? Connect With Us: | |||
| The Power of the Pause: Michele Gannon on Healing, Hope & Purpose | 24 sept. 2026 | 00:48:22 | |
What happens when we finally give ourselves permission to pause? In today's session, we sit down with Michele Gannon, Founder and Executive Director of Mary's Place by the Sea, a retreat center in Ocean Grove, New Jersey, providing women with cancer a place to step away from the demands of treatment and everyday life and focus on themselves — mind, body, and soul. What began with a simple question in 2009 has grown into a powerful mission that has welcomed more than 17,000 women, providing retreats, wellness services, meals, connection, and a space to simply breathe — all at no cost to guests. But this conversation is about so much more than cancer. Michele shares the story behind Mary's Place, what she has learned from the thousands of women who have walked through its doors, and why sometimes the most powerful thing we can do for ourselves is stop, receive, and allow someone else to care for us. We talk about:
You don't have to wait for a crisis to give yourself permission to pause. You don't have to be completely depleted before accepting help. And you don't have to earn your right to rest. Sometimes the pause is where we reconnect with ourselves, remember what matters, and find the space to move forward with renewed purpose. Connect With Mary's Place by the SeaLearn more about Michele's work and the mission of Mary's Place by the Sea, and discover ways you can support the women who visit this special place. Follow Empowered + WellIf you enjoyed this conversation, make sure to follow Empowered + Well and subscribe so you never miss an episode. And if this episode resonated with you, share it with a woman who may need the reminder that she is allowed to pause, receive, and take care of herself, too. Try two weeks free of Coach Lauren's online strength training program: Grab her free annual strength training guide for endurance athletes: Breast Cancer Thriver or caretaker looking for support? Connect With Us: The Empowered + Well Podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. Always consult with your qualified healthcare provider regarding your individual health and wellness needs.
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| You Don't Have to Be Falling Apart to Go to Therapy with Ariana Sottile, LCSW | 17 sept. 2026 | 00:44:20 | |
What if therapy wasn't something you waited for until you hit a breaking point? On this episode of Empowered + Well, we're talking about therapy, mental health, and the importance of normalizing the idea that you don't have to be in crisis — or have something "wrong" with you — to benefit from support. We're joined by Ariana Sottile, LCSW, a psychotherapist who works with adults navigating anxiety, overthinking, stress, relationship challenges, and seasons of life that can leave us feeling stuck or overwhelmed. Together, we're breaking down some of the stigma surrounding therapy and exploring why someone can look like they have it all together on the outside while struggling internally. In This Episode, We Talk About:
You don't have to be falling apart to deserve support. Therapy can be a proactive way to better understand yourself, recognize patterns, navigate change, build coping tools, and take care of your mental and emotional health before you reach a crisis point. And sometimes, "I'm fine" doesn't have to be the goal. Being aware of how we're actually feeling, recognizing when we need support, and giving ourselves permission to ask for help can be an important part of our overall well-being. Connect With ArianaTo learn more about AJS Psychotherapy or to schedule an appointment visit her website and/or follow her on social media. Loved this episode?If this conversation resonated with you, share this episode with someone who may need the reminder that they don't have to navigate everything alone. Follow Empowered + Well for more honest conversations about women's health, wellness, mindset, and navigating every season of life. Try two weeks free of Coach Lauren's online strength training program: https://package.everfit.io/OQ860017 Grab her free annual strength training guide for endurance athletes: Breast Cancer Thriver or caretaker looking for support? Connect With Us: The information shared on Empowered + Well is intended for educational and informational purposes only and is not medical or mental health advice, diagnosis, or treatment. Always consult with a qualified healthcare or mental health professional regarding your individual needs and circumstances. | |||
| Beyond the Physical: Finding God, Grace & Connection on the Mat with Cheryl Lovelace | 10 sept. 2026 | 00:33:31 | |
What if yoga could be about more than flexibility, strength, or movement? We're joined by Cheryl Lovelace, founder of Twisted Sister Yoga, a Christian yoga ministry based in Spring Lake, New Jersey. Since 2014, Cheryl has been creating spaces where women can move, breathe, slow down, and deepen their connection with God — both on and off the mat. Cheryl shares the story behind Twisted Sister Yoga and how her understanding of "yoga as ministry" has evolved over the years. We talk about what it means to move beyond the physical aspects of yoga and use the practice as an opportunity for stillness, gratitude, prayer, reflection, and connection. We talk about:
Yoga doesn't have to be about achieving the perfect pose. Sometimes, the most meaningful part of the practice happens when we stop striving, become still, breathe deeply, and make space for connection — with ourselves, with others, and, for Cheryl and her community, with God. The invitation is to move beyond the physical and discover what can happen when movement becomes a pathway to stillness, gratitude, grace, and connection. Connect with CherylTo learn more about Twisted Sister Yoga, Cheryl's classes, Sole to Soul retreats, and upcoming destinations, visit her website and follow her on social media. Loved this episode?If this conversation resonated with you, share it with a woman who might need the reminder to slow down, reconnect, and create a little more space for stillness in her life. And if you're enjoying Empowered + Well, be sure to subscribe, leave us a review, and share the podcast with a friend. Your support helps us continue reaching more women with conversations that educate, inspire, and empower. Try two weeks free of Coach Lauren's online strength training program: Grab her free annual strength training guide for endurance athletes: Breast Cancer Thriver or caretaker looking for support? Connect With Us: | |||
| Why Being Lighthearted Might Be Your Secret Weapon for Change - with Alyssa Christofalo | 03 sept. 2026 | 00:39:28 | |
Amanda and Lauren sit down with Amanda's best friend Alyssa Christofalo for a conversation that started as a fun catch-up and turned into a masterclass in taking chances. Alyssa opens up about losing her dad at 16, walking away from a stable hygienist career to go back to school, and how she talked herself into (and almost out of) the biggest leap of her life — all while pregnant with her first baby. This one's for anyone sitting on a decision, waiting to feel "ready" before they take the next step. Alyssa makes the case that you don't need certainty — you need to trust yourself enough to figure it out along the way. In this episode:
Connect with Alyssa: Instagram @a_doc 💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health. Try two weeks free of Coach Lauren's online strength training program: Grab her free annual strength training guide for endurance athletes: Breast Cancer Thriver or caretaker looking for support? Connect With Us: | |||
| Reframing Wellness Goals: Why "How Do I Lose Fat" Is the Wrong Question | 27 août 2026 | 00:38:54 | |
Most people chasing "fat loss" are asking the wrong question. In this episode of Empowered & Well, Lauren and Amanda flip the script: instead of focusing on losing body fat, they make the case for focusing on building muscle — and why that mindset shift changes everything about how you train, eat, and age. They cover why muscle mass (not the number on the scale) should be the real goal, what's actually happening with cellulite and damaged fat cells, how strength training protects bone density and lowers cancer risk, and why "laying the foundation" now matters if health challenges ever come your way. They also break down nutrient timing in plain terms — when to eat carbs, when to prioritize protein, and how to fuel workouts without overthinking it — plus simple action steps you can start this week, whether you're brand new to strength training or ready to add more weight to the bar. In this episode:
See the difference: Normal vs. Osteoporotic Bone — a side-by-side comparison from the U.S. Surgeon General's report on bone health, showing how bone structure changes with osteoporosis. 💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health. Try two weeks free of Coach Lauren's online strength training program: Grab her free annual strength training guide for endurance athletes: Breast Cancer Thriver or caretaker looking for support? Connect With Us: Follow us on Instagram: @empoweredandwell_podcast | |||
| The Mouth-Body Connection: Why Oral Health Is About More Than Teeth | 20 août 2026 | 00:48:24 | |
What if your mouth could tell you more about your overall health than you realize? Today, we're taking a closer look at the powerful connection between oral health and whole-body wellness with Dr. Monica Atallah and Dr. K, co-founders of Aura Dental & Wellness. While we often think of dentistry as simply caring for our teeth and gums, our guests explain why the mouth can be an important part of the bigger health picture — from inflammation and oral bacteria to airway health, sleep, breathing, and even the way our bite can influence overall function. Dr. Monica brings her expertise in biological and integrative dentistry, with a focus on oral-systemic health, biocompatible materials, minimally invasive care, and addressing potential root causes. Dr. K specializes in esthetic and rehabilitative dentistry, TMJ treatment, airway-focused dentistry, and full-mouth rehabilitation, helping patients understand the relationship between their bite, breathing, sleep, and overall physiology. Together, they offer a fascinating look at how dentistry is evolving beyond treating problems after they occur and toward a more comprehensive, preventative approach to health. In This Episode, We Explore:
Interested in learning more about biological dentistry, airway-focused care, and the mouth-body connection? Learn more about Aura Dental & Wellness and explore the work of Dr. Monica Atallah and Dr. K. Website - Aura Dental Wellness Instagram @auradentalandwellness
💛 Loved This Episode? IIf this conversation gave you a new perspective on your oral health — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health. Try two weeks free of Coach Lauren's online strength training program: Grab her free annual strength training guide for endurance athletes: Breast Cancer Thriver or caretaker looking for support? Connect With Us: Disclaimer: This episode is for educational and informational purposes only and is not intended to provide individual medical or dental advice. Always consult with your qualified healthcare or dental professional regarding your personal health needs. | |||
| Rewiring the Climb: A 29029 Story with Dr. Sarah Lane | 14 août 2026 | 00:48:11 | |
What happens when you decide to climb the equivalent of Mount Everest — one lap at a time? In this episode of Empowered & Well, we sit down with Dr. Sarah Lane, vision therapist and founder of Focus Center for Vision and Learning, to talk about an experience that pushed her physically, mentally, and emotionally: the 29029 Everesting Challenge. At Mont-Tremblant, Sarah completed 15 laps, more than 25 miles of hiking, and 36 hours on the mountain, earning her second Red Hat. But the real story isn't just about the miles. Sarah takes us behind the scenes of what it actually feels like to keep moving when your body is exhausted, your mind starts creating doubt, and you're facing a mountain in the middle of the night. We also talk about the years of mindset work she's done through Dr. Joe Dispenza's teachings, how she learned to recognize and shift "unproductive thoughts," and the unexpected encounter with a fellow participant named Jolene that helped change the course of her race. In This Episode, We Talk About:
Learn more about Dr. Sarah Lane and Focus Center for Vision and Learning through the links below. https://www.drsarahlaneod.com/ https://www.focusvisioncenter.com/ 💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health. Try two weeks free of Coach Lauren's online strength training program: Grab her free annual strength training guide for endurance athletes: Breast Cancer Thriver or caretaker looking for support? Connect With Us: Disclaimer The information shared on Empowered & Well is for educational and informational purposes only and is not intended to replace individualized medical advice, diagnosis, or treatment. Always consult with your qualified healthcare provider regarding your individual health needs. | |||
| Women's Health Hot Takes, Round Two: No Notes, No Filter | 06 août 2026 | 00:33:52 | |
What happens when two friends show up ready to record with a guest… and end up going rogue instead? This episode: round two of no notes, no guests, no filter. Lauren and Amanda pull up a fresh batch of trending health questions, off-the-wall hypotheticals, and some real talk — and just go for it. We cover everything from what our bodies would say if they could text us, to whether "protect your peace" has gone too far, to the health habits our moms and grandmas passed down that we still swear by — plus a few personal moments that got real, fast. We Discuss:
💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health. Try two weeks free of Coach Lauren's online strength training program: Grab her free annual strength training guide for endurance athletes: Breast Cancer Thriver or caretaker looking for support? Connect With Us: | |||
| Unscripted, Unfiltered & Probably Oversharing | 25 juin 2026 | 00:40:24 | |
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 — 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 — plus a few "what would you do if" scenarios that got real, fast. We Discuss:
💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — 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: | |||
| Running Back to Yourself — Nervous System, Identity & the Mom Who Needs a Mile | 11 juin 2026 | 00:41:01 | |
What happens when motherhood completely shifts your identity — 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 — 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:
And so much more... 🎙️ Connect with Tricia: Instagram: @trixncor (5-minute morning ritual freebie dropping soon — check her bio!) 💛 Loved This Episode? If this conversation resonated with you — or you know someone who has ever lost themselves in a role and wondered how to find their way back — 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 | |||
| Summer Without Sabotage: Staying Healthy While Living Your Life | 04 juin 2026 | 00:43:32 | |
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:
And so much more... 💛 Loved This Episode? If this conversation resonated with you — or you know someone navigating the Summer season — 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 | |||
| Return to Form: Pilates, Pelvic Health, and Rebuilding Trust With Your Body | 28 mai 2026 | 00:48:08 | |
What does it actually mean to feel at home in your body — 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 — 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 — 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 — this one is for you. 🔑 What We Cover
💛 Loved This Episode? If this conversation resonated with you — or you know someone navigating their own return to form — 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 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 | |||
| Eat the Potato Salad: Your No-Guilt Guide to Memorial Day Weekend | 21 mai 2026 | 00:27:35 | |
Memorial Day weekend is here — and we want you to enjoy every single second of it. The barbecues, the s'mores, the potato salad, the drinks with friends — 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 — 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 — the fun and the feels-good. 🔑 What We Cover
💛 Loved This Episode? If this gave you the permission slip you needed — 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 | |||
| The Gap and The Gain: You're Further Along Than You Think | 14 mai 2026 | 00:35:57 | |
In this episode, Lauren and Amanda dive into one of the most perspective-shifting books in Lauren's library — The Gap and The Gain by Dan Sullivan and Dr. Benjamin Hardy — 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 — 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 — and still feels like she fell short. This episode will change the way you measure your progress. For good. 🔑 What We Cover
💛 Loved This Episode? 📖 Mentioned in This Episode:
Connect With Us: Lauren Brown | Instagram: @settingthepacenj | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on YouTube: Empowered Wellness Project | |||
| GLP-1s, Protein, and Your Cycle: Let's Cut Through the Noise | 07 mai 2026 | 00:37:06 | |
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
We Mentioned:
💛 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 | |||
| GLP-1's, Metabolism & the Missing Piece of Weight Loss | 30 avr. 2026 | 00:48:38 | |
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
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 Amanda Gargiulo Follow us on YouTube: Empowered Wellness Project | |||
| Your Autoimmune Disease Doesn't Need to Be in the Driver's Seat | 23 avr. 2026 | 00:40:15 | |
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:
Connect with Amy: Lauren Brown Amanda Gargiulo Follow us on YouTube: Empowered Wellness Project | |||
| Rewiring Our Food Mindset with Alison Kane | 16 avr. 2026 | 00:42:12 | |
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:
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 Amanda Gargiulo Follow us on YouTube: Empowered Wellness Project | |||
| Signs, Synchronicities & Gut Feelings: Learning to Trust Your Intuition | 09 avr. 2026 | 00:46:53 | |
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. | |||
| Words to Live By: Our Favorite Quotes | 02 avr. 2026 | 00:28:54 | |
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." 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:
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 Amanda Gargiulo Follow us on YouTube: Empowered Wellness Project Additional Support:Breast cancer thriver or caretaker looking for support? 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence | |||
| Respectfully, I Disagree | 26 févr. 2026 | 00:42:25 | |
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:
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 Amanda Gargiulo Follow us on YouTube: Empowered Wellness Project Additional Support:Breast cancer thriver or caretaker looking for support? 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence | |||
| Perimenopause Series - Episode 3: The Symptoms You Didn't Know Were Hormone-Related | 19 févr. 2026 | 00:40:38 | |
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:
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 Amanda Gargiulo Follow us on YouTube: Empowered Wellness Project Additional Support:Breast cancer thriver or caretaker looking for support? 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films
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| Perimenopause Series - Episode 2: Hormones, HRT and Real Talk with Dr. Ashley Chauvin, ND | 12 févr. 2026 | 00:50:48 | |
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:
❤️ Final Thoughts 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.
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 Amanda Gargiulo Follow us on YouTube: Empowered Wellness Project Additional Support:Breast cancer thriver or caretaker looking for support? 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films
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| Perimenopause Series — Episode 1: Nervous System Regulation with Carly Catherine | 05 févr. 2026 | 00:34:35 | |
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:
If you've ever thought:
This episode is your reminder that this is a physiological shift, not a personality flaw. 🔮 What's NextThis 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?
Instagram: @thecarlycatherine Lauren Brown Amanda Gargiulo Follow us on YouTube: Empowered Wellness Project Additional Support:Breast cancer thriver or caretaker looking for support? 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films
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| Holistic Immune Support (Without the Overwhelm) with Maddie Lin | 29 janv. 2026 | 00:39:01 | |
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:
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. 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 Amanda Gargiulo Follow us on YouTube: Empowered Wellness Project Additional Support:Breast cancer thriver or caretaker looking for support? 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence Edited by Bold Media Films | |||
| Routines vs. Rituals: Why Consistency Doesn't Have to Feel Confining | 21 janv. 2026 | 00:28:59 | |
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:
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 ewwp.podcast@gmail.com. Want to Work With Us — or Join the Membership?For just $5/month, you can become part of The EWP Community and receive:
Click the link to join and be part of the fun. Connect With Us:Lauren Brown Amanda Gargiulo Follow us on YouTube: Empowered Wellness Project Additional Support:Breast cancer thriver or caretaker looking for support? Edited by Bold Media Films | |||
| 15 Days In: When "New Year, New You" Loses Its Spark — Now What? | 15 janv. 2026 | 00:27:29 | |
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. In This Episode, We Cover:
🎧 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: 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 ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? | |||
| Upright but Unpredictable: Living with POTS with Meredyth Appelbaum | 08 janv. 2026 | 00:35:01 | |
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:
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 ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? | |||
| Setting Intentions That Stick: Grit, Resiliency & Choosing Your ONE Thing | 01 janv. 2026 | 00:41:09 | |
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:
🎧 Follow Coach April and listen to Get Gritty With Me for 10-minute mindset boosts you can use anytime IG @getgrittywithme Subscribe & Review: Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? | |||
| After the Holidays — Why Self-Care Isn't Optional | 25 déc. 2025 | 00:30:53 | |
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:
Collagen
Self-care isn't selfish. 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
Subscribe & Review: Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? | |||
| Why Mental Health Is the Foundation of Women's Wellness with Marielle Viola | 18 déc. 2025 | 00:39:57 | |
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 Subscribe & Review: Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? | |||
| Managing the Holidays with Grace: Emotional Healing & Boundaries with Ellen Craine | 11 déc. 2025 | 00:37:06 | |
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:
Why Listen: Connect with Ellen: Subscribe & Review: Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? | |||
| Navigating The Holidays and Finishing The Year STRONG | 04 déc. 2025 | 00:31:51 | |
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 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:
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 ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? | |||
| Finding Strength in Transition – A Conversation with Triathlete Kristen Keane | 30 oct. 2025 | 00:39:32 | |
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
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 ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Liberating Your Orgasm with Veronica Lynn Clark | 23 oct. 2025 | 00:31:46 | |
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:
We mentioned: Peace is Every Step by Thich Nhat Hanh Connect with Veronica Lynn Clark:
Remember: Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Living Limitless — Lessons from Chris Hemsworth's Wellness Journey | 16 oct. 2025 | 00:30:55 | |
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
Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| The Healing Power of Vibration: Reconnecting with Sound & Energy with Celeste Gluz | 09 oct. 2025 | 00:35:21 | |
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:
Connect with Celeste Learn more about Celeste's offerings, events, and vibrational healing work:
Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Thriving After Baby: Rebuilding Connection & Intimacy with Brianna Carey | 02 oct. 2025 | 00:36:45 | |
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:
✨ Takeaway Challenge for This Week:
Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Breaking the Stigma Around Pelvic Floor Health with Dr. Kelsey Beach | 25 sept. 2025 | 00:43:33 | |
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:
✨ Your pelvic floor isn't something to whisper about — it's something to understand, celebrate, and support. Connect with Dr. Kelsey Beach
If this episode resonated with you:
Follow us on Instagram: @empoweredwellnessproject Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com Want to work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Building a Life of Intention and Resilience with Stephanie Simoes of New Heights Homestead | 18 sept. 2025 | 00:50:11 | |
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:
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
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 ewwp.podcast@gmail.com Want to connect, work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Hair Care as Self-Care: Finding Identity, Confidence, and Connection | 11 sept. 2025 | 00:52:07 | |
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:
💫 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?
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 ewwp.podcast@gmail.com Want to connect, work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Soul Nourishment & Intuitive Living with Michelle Caravella, RD & Spiritual Empowerment Coach | 04 sept. 2025 | 00:57:59 | |
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:
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?
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 ewwp.podcast@gmail.com Want to connect, work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films
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| Cold, Heat & Light: Unlocking Recovery with Sam Walsh of 94 Wellness | 28 août 2025 | 00:45:34 | |
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:
Want to work with Sam or learn more?
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 ewwp.podcast@gmail.com Want to connect, work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Talking Pregnancy, Postpartum and Fitness with Coach Jenny Wilder | 21 août 2025 | 00:43:57 | |
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. 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: A huge thank you to Jenny for bringing her wisdom and compassion to this conversation.
Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com Want to connect, work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Grief, Growth & Girlhood: A Conversation with The Girls Who Grieve | 14 août 2025 | 00:55:27 | |
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
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
Want to connect, work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Season 5 Sneak Peek + Our Favorite Wellness Red Flags 🚩 | 07 août 2025 | 00:30:38 | |
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:
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 ewwp.podcast@gmail.com Want to connect, work with us, OR Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films | |||
| Food as a Hormone Ally: Nutrition and Seed Cycling with Kellie Mendes, RD | 26 juin 2025 | 00:48:33 | |
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:
Want to Connect with Kellie or work with her? 💬 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 ewwp.podcast@gmail.com Want to connect, work with us, OR
Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films Until we meet again, Happy Listening! | |||
| Awakening Through Yoga with Marissa Montefreddi | 18 juin 2025 | 00:38:52 | |
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:
🔗 Connect with Marissa + Yoga del Soul:
💬 Let's Keep the Conversation Going: 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 ewwp.podcast@gmail.com Want to connect, work with us, OR
Amanda Gargiulo Breast Cancer Thriver or caretaker looking for support? Edited by Bold Media Films Until we meet again, Happy Listening!
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