The EMPOWERED podcast

justem.powered

Welcome to your glow-up era! ⭐ This is a realistic health & fitness podcast, where I share tips for busy women who want to feel good and NOT overwhelmed. Simple, straight-to-the-point advice to help you level up, one step at a time girl. Think: longevity, fitness, cycle syncing, healthy meals, hormones, and THAT GIRL energy, without the pressure of having to be perfect... This is your safe space to grow, glow, and feel strong! Plug in your headphones, let it play in the background of your busy day, and feel seen, supported, and EMPOWERED as we grow together! 💖

Episodes

  1. Mar 23

    8. Why I Came Off Birth Control... (real talk)

    I went on birth control at 17 years old… and no one really told me what it would actually do to my body. In this episode, I’m sharing my personal experience with birth control, why I went on it, how it affected me, and why I decided to come off. I also talk about how I started learning about my cycle, syncing my workouts and nutrition, and finally understanding my body in a completely different way. If you’ve ever felt confused, dismissed, or disconnected from your body… this episode is for you. This is your sign to start paying attention to your hormones instead of fighting them. Get my FREE cycle syncing eBook (how to start working out, eating and living in harmony with your monthly cycle): here 🎧 Watch The Empowered Podcast on YouTube 📲 Let’s connect: ♡ Instagram: @justem.powered ♡ TikTok: @justem.powered 🎥 Subscribe for more hormone-friendly fitness, wellness, and glow-up content. And don't forget to rate and share this podcast so that other girlies can find this safe space!

    17 min

  2. Jan 27

    7. Getting our life together... Together! (2026 goals)

    getting our life together, together… 🤍 In this episode, I’m sharing the exact system I use to plan my goals without overwhelming myself.Nothing extreme. Nothing unrealistic. Just a structure that actually feels doable. I use a 4 pillars x 4 quarters method:– 4 pillars of my life (personal, health, financial, professional)– 1 clear goal per pillar, per quarter That’s it.Instead of trying to change everything at once, I focus on one thing at a time, with intention. I walk you through my 2026 goals, how I break them down quarter by quarter, and how this method helps me stay consistent without burning out or giving up halfway through the year. If you’re feeling a bit lost, behind, or just craving clarity, this episode is for you.And if you want to follow along, I linked the exact template I use below so we can do this together 🤍 Let’s build a life that actually feels aligned! ✨ One pager template link here on Canva ✨ ✨ NEW : Podcast episodes available on YouTube!✨ FREE E-book : Her cycle power

    15 min

  3. 09/28/2025

    6. How to reduce your screen time (once and for all!)

    If you’re tired of spending your entire life scrolling… This episode is for you. We’re talking about how to actually reduce your screen time, once and for all.Not with wishful thinking or a 5-minute detox, but with a real, actionable strategy that’s helped me cut mine in HALF (yes girl, half). We’re diving into:📱Why social media is so addictive (it’s not your fault)🔐 My one trick that actually works🧠 Rewiring your brain to be the main character in real life, not online💡 And why giving your boyfriend your screen time password might just save your soul 😂 Let’s stop letting our phones drain our energy, creativity, and life.Your attention is your power. Take it back. 💥 — 💌 Grab the free (not for much longer) cycle syncing eBook here: HER CYCLE POWER On Galaxus : ⁠Lexon Mina Sunrise - acheter sur Galaxus⁠ On Amazon : ⁠https://amzn.to/3VBYaYz⁠ — Let’s connect:♡ Instagram: @justem.powered → more on cycle syncing♡ TikTok: @justem.powered → lifestyle content♡ YouTube: @justem.powered → travel, lifestyle / my unfiltered self —🎧 Don’t forget to follow the show + leave a rating if you loved it: it helps more women find this safe, empowering space!

    21 min

  4. 09/21/2025

    5. How to start lifting weights

    In this episode, I’m breaking down exactly how to start lifting weights ;even if you’ve never set foot in a gym before. We’ll cover: → The perfect beginner routine (3 sessions: lower, upper, full body) → My fave exercises to start with & how to do them → How to avoid overcommitting (and burning out before you’ve even started) → Progressive overload, sets, reps, rest… all explained in real-talk terms → Why you don’t need to do Bulgarian split squats if they ruin your will to live 😌 → And how to make lifting feel fun, empowering, and totally doable This is your step-by-step gym girlie starter pack, minus the intimidation. Let’s get you strong, confident, and riding that beginner gains wave 🫶🏼   RECAP OF YOUR SESSIONS:  1 - LOWER BODY Hip thrustsInclined press Leg extension Leg curlsCable kickbacks (Glute medius)2 - UPPER BODY Lat pulldown or Assisted pull upsChest press (machine)Biceps curlsTriceps extensions (cable)Shoulder Press and/or shoulder flies3 - FULL BODY Deadlifts and/or Squats Core circuit (Mine is: marching mans, deadbugs, planks)Push ups / Pull ups / Handstands / Headstands / Splits (whatever you want to get good at)Cardio 15-30 mins (stairmaster, inclined walks, skipping rope etc.) —   💌 Download my FREE cycle syncing eBook here: HER CYCLE POWER Let’sconnect: ♡ Instagram: @justem.powered → daily tips + coachinginfo ♡ TikTok: @justem.powered → lifestyle + unfiltered gym content ♡ YouTube: @justem.powered → travel, fitness, & my real life   —   🎧 Don’t forget to follow the show + leave a rating if you loved it; it helps more women find this safe, empowering space! 💖 Let’s become the strongest, most powerful, most in-sync versions of ourselves together 💫

    31 min

  5. 09/14/2025

    4. You can't have abs AND a big butt...

    Can you really have visible abs AND a big juicy butt… without losing your period, your mind, or your will to live?? Let’s talk about it. In this episode, I break down the ✨unfiltered✨ truth behind the “slim thick” aesthetic, and why for 90% of women, it’s just not realistic (or healthy) to chase both at the same time. We’re unpacking what no one tells you about genetics, social media, PEDs, BBLs, periods, and why your body’s blueprint matters more than the latest trend. I also share my own story, plus 4 tips to glow up without burning out:→ Stop comparing yourself online→ Understand your body type + genetics→ Accept the tradeoffs of your goals→ Start strength training (and don’t be scared of it) This one is part pep talk, part real talk, with a sprinkle of trauma and fake social media expectations... Let’s become the strongest, most powerful, most in-sync versions of ourselves together. 🫶🏼 Links section:—💌 Grab the free cycle syncing eBook here: HER CYCLE POWERLet’s connect:♡ Instagram: @justem.powered → more on cycle syncing♡ TikTok: @justem.powered → lifestyle content♡ YouTube: @justem.powered → travel, lifestyle / my unfiltered self—🎧 Don’t forget to follow the show + leave a rating if you loved it: it helps more women find this safe, empowering space!

    13 min

  6. 09/07/2025

    3. Microfeminism acts w/ Michelle Joos

    In this episode, I’m joined by one of my favorite girlies: Michelle Joos, motocross rider, rap concert enthusiast, and all-around badass. We’re diving into the world of microfeminism, aka those small, everyday power moves that challenge the patriarchy in subtle (and sometimes unhinged) ways. Think: saying "ladies and sons of ladies" instead of "ladies and gentlemen", calling the dad first when the kids need picking up from school or just emailing like a man; direct, no excited punctuation, just straightforward.We’re reading through real TikTok comments, reacting to them, and asking ourselves: would we actually do that? This episode is a mix of chaotic energy, honest convos, and a celebration of women navigating male-dominated spaces, from motocross tracks to mosh pits.It’s giving unbothered, powerful, and a little bit unhinged. Links section:— 💌 Grab the free cycle syncing eBook here: HER CYCLE POWERLet’s connect: ♡ Instagram: @justem.powered → more on cycle syncing ♡ TikTok: @justem.powered → lifestyle content ♡ YouTube: @justem.powered → travel, lifestyle / my unfiltered self Don't forget to follow : ♡ Michelle Joos on → Instagram ♡ Michelle Joos on → YouTube —🎧 Please follow the show + leave a rating if you loved it: it helps more women find this safe, empowering space!

    35 min

  7. 08/31/2025

    2. How to stop drinking in a culture obsessed with alcohol

    In this episode, we’re talking about how to stop drinking in a culture obsessed with alcohol. I’m sharing my personal journey with alcohol; from wine dinners in Switzerland to blackout nights in the club... and why I now drink very rarely and mindfully. We also unpack major insights from Quit Like a Woman by Holly Whitaker; including the harsh truth that no amount of alcohol is actually “safe,” especially for women. I dive into 6 real ways alcohol impacts your body (hormones, sleep, anxiety, liver, aging… yep, all of it) and the social pressure to keep drinking anyway. This episode is your reminder that choosing health shouldn’t come with guilt or judgment, and you don’t need a pink cocktail to feel confident and connected. I’m also giving you tons of realistic tips to drink less without feeling left out, plus my fav alcohol-free drinks and how I make going out (or staying in) fun without booze. ✨This isn’t about being perfect or fully sober. It’s about staying EMPOWERED and curious in a world that normalizes alcohol. As always, just here to spark a convo. So plug in your headphones, take a walk, cook dinner, or do whatever you’re doing and let’s grow through it together 🫶🏼 — 📚 Read QUIT LIKE A WOMAN by Holly Whitaker 💌 Grab the free cycle syncing eBook here: HER CYCLE POWER Let’s connect: ♡ Instagram: @justem.powered → more on cycle syncing ♡ TikTok: @justem.powered → lifestyle content ♡ YouTube: @justem.powered → travel, lifestyle / my unfiltered self — 🎧 Don’t forget to follow the show + leave a rating if you loved it: it helps more women find this safe, empowering space!

    25 min

  8. 08/24/2025

    1. Her cycle power ✨

    In this first episode, we’re diving into the magic of syncing your workouts and meals with your cycle. I break down each of the 4 phases in simple, talkable terms and explain how to adapt your training, nutrition, and mindset to work with your hormones : not against them. ✨ If you’ve ever felt like some days you’re on fire and others you're dragging… this is why. I also introduce my FREE cycle syncing eBook → your go-to guide to start living, lifting, and eating in sync with your body. Let’s become the strongest, most powerful, most in-sync versions of ourselves together 🫶🏼 — 💌 Grab the free cycle syncing eBook here: HER CYCLE POWER Let’s connect: ♡ Instagram: @justem.powered → more on cycle synching ♡ TikTok: @justem.powered → lifestyle content ♡ YouTube: @justem.powered → travel, lifestyle / my unfiltered self — 🎧 Don’t forget to follow the show + leave a rating if you loved it : it helps more women find this safe, empowering space!

    35 min
  • 8 Episodes

About

Welcome to your glow-up era! ⭐ This is a realistic health & fitness podcast, where I share tips for busy women who want to feel good and NOT overwhelmed. Simple, straight-to-the-point advice to help you level up, one step at a time girl. Think: longevity, fitness, cycle syncing, healthy meals, hormones, and THAT GIRL energy, without the pressure of having to be perfect... This is your safe space to grow, glow, and feel strong! Plug in your headphones, let it play in the background of your busy day, and feel seen, supported, and EMPOWERED as we grow together! 💖

Information

  • Creator
    justem.powered
  • Years Active
    2025 - 2026
  • Episodes
    8
  • Rating
    Explicit
  • Copyright
    © justem.powered
  • Show Website
    The EMPOWERED podcast