The Empowered Wellness Project – Details, episodes & analysis

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.

• The phases of your menstrual cycle and how hormones fluctuate
• What to eat in each phase to support mood, energy, and hormone balance
• How seed cycling works and why it’s a trending tool in holistic hormone health

Want to Connect with Kellie or work with her?

• IG@kelliemendesrd
• Website

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

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun!

Give us a follow...

Lauren Brown
IG @settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
Website

EWWP Youtube

Breast Cancer Thriver or caretaker looking for support?

Check out Amanda's FREE guide:
5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Her Facebook Group:
The Empowered Breast Cancer Survivor

FREE Workshop:
3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Edited by Bold Media Films

Until we meet again, Happy Listening!

In this special International Yoga Day episode of The Empowered Women’s Wellness Project, we’re joined by the radiant Marissa Montefreddi, founder of Yoga del Soul, to explore how yoga becomes more than movement—it becomes a path to peace, purpose, and spiritual connection.

From her early self-taught days, to her formal teacher training, and transformative mentorship under Sri Dharma Mittra, Marissa shares how yoga helped her navigate anxiety, deepen her soul work, and create a sacred space for healing in the local community.

Whether you're a seasoned yogi or yoga-curious, this conversation invites you to reconnect with your inner light—especially as we celebrate the Summer Solstice, a time of illumination and renewal.

🧘‍♀️ What We Cover:

• How Marissa discovered yoga and why it became her anchor
• The deeper philosophy of yoga beyond the poses
• How yoga supports anxiety relief, emotional healing, and spiritual alignment
• What makes Yoga del Soul a heart-centered space in Toms River, NJ

🔗 Connect with Marissa + Yoga del Soul:
🌐 WEBSITE
📍 Yoga del Soul – Toms River, NJ

💬 Let’s Keep the Conversation Going:
If this episode resonated with you, share it with someone who needs a little light today—and don’t forget to tag us @empoweredwomenswellnessproject on Instagram.

Rate, review & subscribe to never miss an episode of The Empowered Women’s Wellness Project. 💫

Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com

Want to connect, work with us, 

OR

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun!

Give us a follow...

Lauren Brown
IG @settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
Website

EWWP Youtube

Breast Cancer Thriver or caretaker looking for support?

Check out Amanda's FREE guide:
5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Her Facebook Group:
The Empowered Breast Cancer Survivor

FREE Workshop:
3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Edited by Bold Media Films

Until we meet again, Happy Listening!

Dr. Megan Bernard is a board-certified Naturopathic Doctor and the founder of Flourish! The Roadmap to Recovery, a program designed to help women prevent and recover from cancer with a step-by-step approach. After hearing from numerous women about their dissatisfaction with post-cancer care, she created this program to empower them and improve their energy and chances of staying cancer-free. With her background in cancer-focused naturopathic medicine and research, Dr. Bernard provides women with a clear course that simplifies anticancer health & nutrition, so they can take control and feel confident in their recovery.

She shares:

• The Six Pillars of Cancer Recovery
• Why it's crucial to take a personalized approach to post cancer treament
• What you can do right now to set youself up for success 

We mentioned:

Dr. Megan's Recommendations

• Eminence Organics
• Honest Wipes

Amanda's Recommendations

• Attitude
• Well People
• Blueland
• Everybody

EWG Website

Epigenetics Test - Nutrition Genome

Epigenetics Test - DNA Labs

Want to learn more about Dr. Megan or work with her (and Amanda?)

Website
Staying Cancer Free Workshop
Three Day Workshop
IG @meganbernardnd

Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com

Want to connect, work with us, JOIN THE MEMBERSHIP?!

Give us a follow...

Lauren Brown
IG @settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
Website

EWWP Youtube

Breast Cancer Thriver or caretaker looking for support?

Check out Amanda's FREE guide:
5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Her Facebook Group:
The Empowered Breast Cancer Survivor

FREE Workshop:
3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Edited by Bold Media Films

Until we meet again, Happy Listening!

Today, we welcome Maureen Nuccitelli, also known as The Organizing Diva to the pod. She is a professional organizer who goes beyond simply tidying up but helps her clients break through emotional blocks, reclaim their spaces, and transform their lives through compassionate coaching and strategic organization. With a deep understanding that clutter is often more than just “stuff,” she empowers individuals to create environments that support their goals, well-being, and peace of mind.

We discuss:

• The importance of a healthy and organized home
• The benefits of rituals & new habits
• What you can do today to create a truly Zen space.

Want to connect with Maureen or learn more?

Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com

Want to connect, work with us or 
JOIN THE MEMBERSHIP?

Give us a follow...

Lauren Brown
IG @settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
Website

EWWP Youtube

Breast Cancer Thriver or caretaker looking for support?

Check out Amanda's FREE guide:
5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Her Facebook Group:
The Empowered Breast Cancer Survivor

FREE Workshop:
3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Edited by Bold Media Films

Until we meet again, Happy Listening!

We are back with Season 4 and it promises to be a good one!

We are diving deeper into the things that matter like mental health, self-care and overall wellness...

Today's episode is filled with:

• Our favorite past episodes and new offerings!
• The phenomenal experts sharing their knowledge this season
• Wellness Truths & Myths

And so much more!

We mention...

Diary of a CEO with Dr Vonda Wright

Our Favorite Past Episodes:

• Kellie Mendes
• Crissy Florio
• Chris Elle Dove
• Microplastics
• Seed Oils
• The Power of Hydration

Offerings:

• Membership
• YouTube Channel

Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com

Want to connect, work with us or JOIN THE MEMBERSHIP?!

Give us a follow...

Lauren Brown
IG @settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
   @nourishedwarrior
Website

Breast Cancer Thriver or caretaker looking for support?

Check out Amanda's FREE guide:
5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Her Facebook Group:
The Empowered Breast Cancer Survivor

FREE Workshop:
3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Edited by Bold Media Films

Until we meet again, Happy Listening!

Today we have a second chance for you to meet Crissy Florio, a self-described breast cancer thriver, proud mom of 2, wife to her high school sweetheart, devoted friend, yoga instructor, and business owner who’s on a mission to empower women on their wellness journey.

She’s the author of the heartfelt and impactful book, For the Love of Jugs: A Breasties guide, a book designed to support and uplift breast cancer warriors through their journeys. From personal experience and with a deep understanding of the physical and emotional challenges, she’s written this as a tribute to those navigating this life-altering experience.

We dive deep into:

• The wisdom she’s gained from her personal battle and why she is sharing it all
• The importance of self-care, preparation and courage during the toughest of times
• Her advice for any woman or caretaker on the journey themselves

And so much more!

Resources:

For the Love of Jugs - Kindle Edition
For The Love of Jugs - Paperback
Healing Back Pain - John Sarno

Want to connect with Crissy or learn more?
Season 1 Episode 12
Her Website
IG @flo_withcrissyflorio

Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com

Want to connect, work with us or JOIN THE MEMBERSHIP?!

Give us a follow...

Lauren Brown
IG @settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
   @nourishedwarrior
Website

Breast Cancer Thriver or caretaker looking for support?

Check out Amanda's FREE guide:
5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Her Facebook Group:
The Empowered Breast Cancer Survivor

FREE Workshop:
3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Until we meet again, Happy Listening!

Next week is National Eating Disorders Awareness Week, and we’re diving into a conversation that’s incredibly important—but often overlooked.

While we often associate eating disorders with extreme weight loss or visible struggles, the reality is far more complex. Many women—especially athletes—struggle with disordered eating patterns that fly under the radar and we are ready to shed light on it all.

We discuss:

• The factors that have shaped our relationship with food
• Why women are more prone to disordered eating
• The importance of fueling for performance and overall health

And so much more!

We mentioned:

EWWP - Season 1, Episode 4 - Body Image
Diary of a CEO - Optimal Health for Women

Want to connect, work with us or 

JOIN THE MEMBERSHIP?!
If you choose to join us now, founding members will be grandfathered in at only $5 per month, a steal before prices increase in April.

Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com

Give us a follow...

Lauren Brown
IG @settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
   @nourishedwarrior
Website

Breast Cancer Thriver or caretaker looking for support?

Check out Amanda's FREE guide:
5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Her Facebook Group:
The Empowered Breast Cancer Survivor

FREE Workshop:
3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Until we meet again, Happy Listening!

February is Heart Health Month so we’re diving into a topic that doesn’t get nearly enough attention—women’s heart health. Did you know that heart disease is the #1 killer of women, yet so many of us are unaware of the signs, risk factors, and steps we can take to protect our hearts?

Unlike men, women often experience subtle and unexpected symptoms during a heart attack—things like fatigue, nausea, jaw pain, or even just feeling ‘off.’ Too often, these warning signs get brushed aside or misdiagnosed. But knowledge is power and we’re breaking it down.

We discuss

• Why heart health is so important
• The symptoms of female heart attacks
• How you can make lifestyle changes to support your health

A few things we mentioned:

S1 Ep5 - Sleep Habits

S4 Ep9 - Jessica Lynne's Tips

Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com

Want to connect, work with us or JOIN THE MEMBERSHIP?! Founding members will be grandfathered in at only $5/month a steal before prices increase in April!

Give us a follow...

Lauren Brown
IG @settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
   @nourishedwarrior
Website

Breast Cancer Thriver or caretaker looking for support?

Check out Amanda's FREE guide:
5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Her Facebook Group:
The Empowered Breast Cancer Survivor

FREE Workshop:
3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Until we meet again, Happy Listening!

Toni Plantamura is a trailblazer who has been paving the way for women in the workforce and sports since the 1960's. As a competitive runner in an era when women athletes faced significant hurdles, she carved a path for herself in sports and beyond. She’s known for her influence on the Family and Medical Leave Act (FMLA), her fight for gender equality in the workplace, and her resilience in navigating male-dominated spaces.  

We discuss:

• What it was like to be a competitve runner in the 60's
• The challenges she faced as one of the first females on the police force
• Her advice for any woman looking to break the glass ceiling

Want to connect with Toni or learn more?

The Stone Pony
Email Her - hd81lowrider53@yahoo.com

Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com

Want to connect, work with us or JOIN THE MEMBERSHIP?!

Give us a follow...

Lauren Brown
IG @settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
   @nourishedwarrior
Website

Breast Cancer Thriver or caretaker looking for support?

Check out Amanda's FREE guide:
5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Her Facebook Group:
The Empowered Breast Cancer Survivor

FREE Workshop:
3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Until we meet again, Happy Listening!

Jessica Schachter is an author, a former attorney, mom of two phenomenal children, and a trail-blazer for the community of Montclair, NJ. What I didn't know about her when we first met is she is living with Multiple Sclerosis. While it doesn't define who she is, it has impacted her mission to help others to feel seen, know that there is someone else out there who "gets it" and they are not alone on this unpredictable ride. We are so excited to share this incredible soul with you and allow her story, authenticity and light to impact your life. 

We discuss:

• Her book, A Life Sentence, and the impact MS can have on the lives of those with the disease
• Toxic Positivity 
• Wearemontclair and the movement Jessica has started in her town

Want to get to know more about Jessica?

Book, A Life Sentence
Facebook
Instagram

Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com

Want to connect, work with us or JOIN THE MEMBERSHIP?!

Give us a follow...

Lauren Brown
IG @settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
   @nourishedwarrior
Website

Breast Cancer Thriver or caretaker looking for support?

Check out Amanda's FREE guide:
5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Her Facebook Group:
The Empowered Breast Cancer Survivor

FREE Workshop:
3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Until we meet again, Happy Listening!