Empowered + Well

Amanda & Lauren
  • 5.0 (7)
  • Nutrition
  • Updated Weekly

Hi friends! Lauren & Amanda here. We are so excited to share our podcast, Empowered + Well! The platform will serve as a space for us to join forces and cover all things wellness for women. Together we bring you over 20 years of experience in the health & fitness space and we can't wait to share it all - with great guests along the way! Our goal is to empower you to find your strength so you can be truly unstoppable.

  1. 1d ago

    Why So Many Women Feel 'Fine on Paper' But Terrible in Real Life

    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: Why so many women experience significant symptoms during midlife but continue to push through What it can mean when your labs are "normal" but you still don't feel well How perimenopause, menopause, stress, and burnout can intersect What Hair Tissue Mineral Analysis (HTMA) is and how Dori uses it as part of a broader picture Simple foundational steps women can take to begin supporting their bodies Want to connect with Dori? Website If you enjoyed this episode… 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: https://package.everfit.io/OQ860017 Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/ 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 Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project Medical Disclaimer: 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.

    Why So Many Women Feel 'Fine on Paper' But Terrible in Real Life

  2. Oct 1

    100 Episodes, Two Birthdays & A Lot to Celebrate

    We made it to 100! 🎉 In this very special episode of Empowered + Well, we're celebrating 100 episodes AND two birthdays! Join us as we look back on some of our favorite conversations, share the biggest lessons we've learned over the past 2 years, and have a little fun with birthday-themed This or That. 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! 🥂💛 Episodes We Mentioned: Tiffany Jones Microplastics Sheryl Green  Dr. Megan Bernard The Gap & The Gain The Let Them Theory  What's your favorite episode? Send us a message and let us know! Follow Empowered + Well 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: https://package.everfit.io/OQ860017 Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/ 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 Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

    100 Episodes, Two Birthdays & A Lot to Celebrate

  3. Sep 24

    The Power of the Pause: Michele Gannon on Healing, Hope & Purpose

    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: The power of a pause and why slowing down can be an essential part of healing The difference between being treated for an illness and creating space for true healing Why women often struggle with receiving care What Michele has learned about resilience and hope from thousands of women The challenges and lessons of building and leading a nonprofit And why we may all need a little more of a "Mary's Place moment" in our own lives Our Takeaway 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 Sea Learn 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. Website  Instagram Follow Empowered + Well If 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: https://package.everfit.io/OQ860017 Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/ 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 Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project Disclaimer 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.

    The Power of the Pause: Michele Gannon on Healing, Hope & Purpose

  4. Sep 17

    You Don't Have to Be Falling Apart to Go to Therapy with Ariana Sottile, LCSW

    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: Why therapy isn't only for people with a mental health diagnosis The difference between being capable and feeling like you have to handle everything alone Why you don't have to wait until you're "struggling enough" to ask for help How therapy can support self-awareness, personal growth, relationships, stress management, and life transitions Why we're so quick to say, "I'm fine," even when we may not actually feel fine 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 Ariana To learn more about AJS Psychotherapy or to schedule an appointment visit her website and/or follow her on social media. Website Instagram 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: https://settingthepacenj.lpages.co/strength-training-freebie/ 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 Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project Disclaimer 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.

    You Don't Have to Be Falling Apart to Go to Therapy with Ariana Sottile, LCSW

  5. Sep 10

    Beyond the Physical: Finding God, Grace & Connection on the Mat with Cheryl Lovelace

    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: Cheryl's journey and the story behind Twisted Sister Yoga What it means to view yoga as a ministry How Scripture, prayer, breathwork, and movement can come together Creating stillness in a world that constantly demands our attention Cheryl's offerings & upcoming retreats Our Takeaway 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 Cheryl To 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. Website Instagram 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: https://package.everfit.io/OQ860017 Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/ 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 Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

    Beyond the Physical: Finding God, Grace & Connection on the Mat with Cheryl Lovelace

  6. Sep 3

    Why Being Lighthearted Might Be Your Secret Weapon for Change - with Alyssa Christofalo

    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: How losing her father young reshaped Alyssa's entire outlook on risk Why she almost didn't quit her career — and what changed her mind The reframe that got her through the scariest decision of her life Why therapy isn't about "how does that make you feel" (and how to find the right fit) Breaking overwhelm into bite-sized, doable pieces Her advice to anyone waiting for the "perfect" moment to say yes 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: https://package.everfit.io/OQ860017 Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/ 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 Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

    Why Being Lighthearted Might Be Your Secret Weapon for Change - with Alyssa Christofalo

  7. Aug 27

    Reframing Wellness Goals: Why "How Do I Lose Fat" Is the Wrong Question

    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: Why "how do I lose fat" is the wrong starting question The truth about cellulite and what strength training actually does for it Strength training's role in bone health, injury prevention, and cancer risk reduction A simple, practical way to think about nutrient timing This week's action steps for beginners and lifters alike 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: https://invite.everfit.io/MUCMY00LSD Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/ 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 Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

    Reframing Wellness Goals: Why "How Do I Lose Fat" Is the Wrong Question

  8. Aug 20 ·  Video

    The Mouth-Body Connection: Why Oral Health Is About More Than Teeth

    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: What biological dentistry actually means and how it differs from conventional dentistry Why oral health shouldn't be viewed as separate from the rest of the body How nutrition and everyday habits can influence oral health and the oral microbiome Practical ways to support healthier teeth, gums, and overall oral wellness Connect With Dr. Monica & Dr. K 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: https://package.everfit.io/OQ860017 Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/ 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 Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project 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.

    The Mouth-Body Connection: Why Oral Health Is About More Than Teeth
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About

Hi friends! Lauren & Amanda here. We are so excited to share our podcast, Empowered + Well! The platform will serve as a space for us to join forces and cover all things wellness for women. Together we bring you over 20 years of experience in the health & fitness space and we can't wait to share it all - with great guests along the way! Our goal is to empower you to find your strength so you can be truly unstoppable.

Information

  • Creator
    Amanda & Lauren
  • Years Active
    2024 - 2026
  • Episodes
    101
  • Rating
    Explicit
  • Copyright
    © 2024
  • Show Website
    Empowered + Well

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