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. 3d ago

    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

  2. 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

  3. 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

  4. Aug 6

    Women's Health Hot Takes, Round Two: No Notes, No Filter

    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: What we'd tell our 20-something selves about our own health fears — and how wrong we were The wellness "rules" we secretly break all the time Off-the-wall hypotheticals that turned into real conversations about our bodies and priorities And so much more... 💛 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

    Women's Health Hot Takes, Round Two: No Notes, No Filter

  5. Jun 25

    Unscripted, Unfiltered & Probably Oversharing

    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: The moment eating healthy crosses into disordered eating — and how to recognize it in yourself Why women are chronically sleep deprived and why we've turned it into a badge of honor Perimenopause symptoms nobody warned us about (Amanda pulls out a literal list) And so much more... 💛 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: Lauren Brown | Instagram: @settingthepacenj | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

    Unscripted, Unfiltered & Probably Oversharing

  6. Jun 11

    Running Back to Yourself — Nervous System, Identity & the Mom Who Needs a Mile

    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: The identity loss that no one prepares you for when you become a special needs caregiver How running pulled Tricia out of a depression she didn't even realize she was in Why chronic fight-or-flight is so common for special needs parents — and how rhythmic movement helps regulate it How racing proved to Tricia she was stronger than she knew — and how that carried her through the hardest days at home Navigating mom guilt (spoiler: it never fully goes away — but here's how to work through it) How to start when you're overwhelmed, exhausted, and the idea of running feels impossible The "fill your bucket" principle — and why you can't give from empty 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

    Running Back to Yourself — Nervous System, Identity & the Mom Who Needs a Mile

  7. Jun 4

    Summer Without Sabotage: Staying Healthy While Living Your Life

    Summer brings vacations, BBQs, beach weekends, travel, restaurant meals, and a break from our normal routines. While these experiences create some of the best memories of the year, they can also leave many people feeling like they have to choose between enjoying life and staying healthy. In this episode of Empowered + Well, we discuss practical, realistic strategies for maintaining your nutrition, movement, and wellness goals while still fully embracing the summer season. We explore why summer often feels challenging from a health perspective, how to navigate travel and dining out without guilt, ways to stay active when your routine changes, and the mindset shifts that help you avoid the all-or-nothing thinking that often derails progress. We Discuss: Why Summer Can Feel Challenging for Your Health Goals Nutrition While Traveling Eating Out Without Guilt Staying Active even when its the last thing on your mind  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

    Summer Without Sabotage: Staying Healthy While Living Your Life

  8. May 28

    Return to Form: Pilates, Pelvic Health, and Rebuilding Trust With Your Body

    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 What kinesiology actually is — and how Rachel applies it alongside Pilates in her practice How Rachel's own injuries (yes, plural — including being hit by two separate motor vehicles) shaped her empathy and approach as a practitioner The origin story behind the name "Return to Form" — and why it's about bringing people back to themselves Classical vs. contemporary vs. creative Pilates — and why the foundations always matter How trauma and life history show up in the body through posture, pain, and movement patterns Pelvic floor health for every woman — why it matters whether you've had a baby or not, and what perimenopause does to those tissues The blueberry cue (yes, really) — and why cueing is everything in movement re-education What nervous system regulation has to do with choosing Pilates over strength training The first thing Rachel does with a new client — and why goals don't always match what the body actually needs Why movement creates confidence — not the other way around What she'd tell herself when she opened her studio: "It's going to happen" 💛 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

    Return to Form: Pilates, Pelvic Health, and Rebuilding Trust With Your Body
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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
    96
  • Rating
    Explicit
  • Copyright
    © 2024
  • Show Website
    Empowered + Well