Empowered + Well

We are thrilled to welcome Dr. Nadia Santana to the pod and our community. She is a Nurse Practitioner, On Camera Host, Vegan and all around incredible woman.

We chat about so may topics including:

• Nadia's wellness journey and her time in the Peace Corps
• The importance of healthcare and having a provider you like
• The difference between Vegan and Plant Based and how to welcome them into your life

Some great resources she mentioned during the episode Netflix Forks Over Knives Game Changers What the Health Dr. Michael Greger www.nutritionfacts.org Physicians Committee for Responsible Medicine https://www.pcrm.org/ For more on Naida or to work with her check out the links below: www.nadiasantana.com (can download the plant-based PDF here) https://bio.site/vibesongstudios IG @drnadiavibes

Our goal is to support your health and wellness journey in multiple facets. Join the conversation and let us know what resonates with you! If there's a topic you'd like us to cover please reach out!

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net

Happy Listening!

This week, we discuss recovery and its role on performance, eating habits, mood, and overall well-being.

We discuss

• sleep
• nutrition
• mindfulness
• routines
• and theres a few more ideas in there to get you on the way to feeling your best!

Book Lauren mentioned:

Peak by Marc Bubbs

Our goal is to support your health and wellness journey in multiple facets. Join the conversation and let us know what resonates with you! If there's a topic you'd like us to cover please reach out!

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo IG @amanda.gargiulo @nourishedwarrior Website www.thenourishedwarrior.net

Happy Listening!

In case you haven't told yourself yet today - you are beautiful, you are loved, you are safe. Love yourself and be authentically YOU! This week's episode is about body image. We all deal with it, whether you love your body (heck yea!) or struggle with self-love. Our goal is to provide tools to improve the way you speak to yourself, find gratitude in being uniquely you, and empower you to see your own worth and beauty 🩷

Books we discussed

Limitless - Jim Kwik https://www.amazon.com/Limitless-XIAOMR/dp/1401960529/ref=asc_df_1401960529/?tag=hyprod-20&linkCode=df0&hvadid=475789621852&hvpos=&hvnetw=g&hvrand=6494883224440395496&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9003975&hvtargid=pla-902020481459&psc=1&mcid=e87dc9f8041a309fa64e38ac7596b0e2&gclid=CjwKCAjw26KxBhBDEiwAu6KXtxfSZw0Ld_kG9K6fVseAO3flsjKlrxxrQEZ8rR0oQYpVUKmLm7qP7BoCVJEQAvD_BwE

The Untethered Soul - Michael Singer https://www.amazon.com/Untethered-Soul-Journey-Beyond-Yourself/dp/1572245379/ref=sr_1_1?dib=eyJ2IjoiMSJ9.lIqU7RtepCmfI4tCsuyY6acoftSt1UV6ov1JuWquytBKI-q65xm8Abnvt4X6LdoiKf09NGiIkBLmTtiv9A90gwLJWHcZ2n_rQM-lNgQSmL3GxHAliDsREz3JZRxxpWiZM3PZTqd_FdBtEwma_M5j0MUCIRUcEIvdbyWZdQ-zcKXqz9GcpAsbNnvnIHbEjHIPe1_Ai9sIvHU89au4zu6d7irKMRep_ibqltcs4cl14Us._41dcEIEhApdtj2ws-XkT16X65M37r-_K546xSPp2fE&dib_tag=se&hvadid=616863174906&hvdev=c&hvlocphy=9003975&hvnetw=g&hvqmt=e&hvrand=11001626012560075179&hvtargid=kwd-2629614716&hydadcr=24634_13611738&keywords=the+untethered+soul&qid=1714005316&sr=8-1

Need more support?https://www.forbes.com/health/l/best-online-therapy-v1/

Don't forget your action tasks for this week!

1 - Take 10 minutes to list out 10 things you love about yourself physically, emotionally, and/or socially. Remember to read it every morning. If you can't think of 10, then start where you are and add as time goes by.

2 - Grab a lipstick and write yourself a positive note that you can wake up to everyday.

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo IG @amanda.gargiulo @nourishedwarrior Website www.thenourishedwarrior.net

As always please let us know if you have any questions or topics you would like us to discuss in the future.

This week we are discussing emotional eating. We dive into how to recognize the patterns and offer tools to help you through it.

Some points we touch on include:

• Habitual Eating and creating new, more supportive routines.
• Understanding cravings
• Practicing Mindfulness
• Journaling & tracking beyond the traditional food log
• Focusing on what you can control

Book mentioned during the episode:

The Power of Habit: Why We Do What We Do in Life & Business by Charles Duhigg https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo IG @amanda.gargiulo @nourishedwarrior Website www.thenourishedwarrior.net

As always please let us know if you have any questions or topics you would like us to discuss in the future.

Whether you are looking to achieve a goal, try something new or find a way to level up your belief in yourself mindset can make all the difference!

In this episode we dive into the importance of failing forward, building community and letting it be uncomfortable as we take on all of life's challenges.

A few things we mentioned on the pod...

Thrive Recovery Lounge https://thrivespineandsportsrehab.com

Bold Media Films Movie Reviews https://www.youtube.com/@boldmediafilms

The Secret https://en.wikipedia.org/wiki/The_Secret_(Byrne_book)

Don't forget to share on Social Media the big scary things you are taking on and tag us on IG @empoweredwomenwellnessproject. The person who shares first will get a shoutout on one of our future episodes.

Want to learn more?

Give us a follow... Lauren IG @settingthepacenj Website www.settingthepacenj.com

Amanda IG @amanda.gargiulo @nourishedwarrior Website www.thenourishedwarrior.net

We are so excited to welcome you to the first official episode of Empowered Women Wellness Project. This week we want to take some time to introduce ourselves and let you get to know us.

Resources Amanda's Podcast Recommendations: The Breast Cancer Podcast https://open.spotify.com/show/09Sp2oiAsmsSeyeXEKRYIa?si=d6441140ddb2493b The Empowered Practicioner https://open.spotify.com/show/2eNqibvfcnz1S7fZbHe5O0?si=83d3029843f64cd6 Work Less Earn More https://open.spotify.com/show/1kQfW0FdhbHJF1e73lU7jh?si=b69a2e57e7934ddc Regulate and Rewire: An Anxiety & Depression Podcast https://open.spotify.com/show/75CmgtARvnuSoJjAjVCeqD?si=5e02e39a847b4f0b Wellness Your Way https://open.spotify.com/show/5SkEk1aDC5u2oKQwIQMbZP?si=264af990d55e4f3e

Lauren's Podcast Recommendations: That Triathlon Life https://open.spotify.com/show/1r0C4LWhFsfHI6bmy7HzsJ?si=c327a8129b224b00 The Diary of a CEO https://open.spotify.com/show/7iQXmUT7XGuZSzAMjoNWlX?si=a53155ae405f47a6 Better with Dr. Stephanie https://open.spotify.com/show/1YQS0V0NupgLstUzCYrJfT?si=9c0ae139a78c457e Kwik Brain with Jim Kwik https://open.spotify.com/show/7BQZHMsYPInemu2GMVSYNH?si=cfd0aaa82cf644ef Huberman Lab https://open.spotify.com/show/79CkJF3UJTHFV8Dse3Oy0P?si=b6787d81cc7a492d The Ultimate Human with Gary Brecka https://open.spotify.com/show/5Faf5ecAnYW7AzGdblqd6R?si=09b7383220fe4c5e

If you enjoyed this episode we would so appreciate you sharing it with a friend who may benefit.

For more give us a follow... Lauren IG @settingthepacenj Website www.settingthepacenj.com

Amanda IG @amanda.gargiulo @nourishedwarrior Website www.thenourishedwarrior.net