In this episode, Lauren and Amanda dive into one of the most perspective-shifting books in Lauren's library — The Gap and The Gain by Dan Sullivan and Dr. Benjamin Hardy — and break down why so many high-achieving women are stuck feeling like they're never enough, never far enough along, and never quite hitting the mark.

The truth? You're measuring yourself wrong. And it's costing you more than you realize.

Lauren brought this book to Amanda because it moved her enough to go live on Instagram about it — and once you hear the core concept, you'll understand why. This is the conversation for every woman who finishes a hard week of training, a strong month of eating well, or a season of showing up — and still feels like she fell short.

This episode will change the way you measure your progress. For good.

🔑 What We Cover

• What "the Gap" is — and why living there keeps you stuck no matter how hard you work
• What "the Gain" is — and why it's actually the more accurate picture of your progress
• Why women in particular are wired to live in the Gap (and how social media makes it worse)
• The simple nightly practice that rewires how your brain experiences progress
• How to catch yourself in the Gap and redirect — before it derails your motivation
• Why comparing your chapter three to someone else's chapter twenty will always make you feel behind

💛 Loved This Episode? If this conversation resonated with you — or you know someone who needs to hear it — please share it, subscribe, and leave us a review. It helps us reach more women who are working hard and deserve to feel it.

📖 Mentioned in This Episode:

• The Gap and The Gain by Dan Sullivan & Dr. Benjamin Hardy

Connect With Us: Lauren Brown | Instagram: @settingthepacenj | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on YouTube: Empowered Wellness Project

GLP-1 medications, protein obsession, and cycle syncing are dominating the wellness conversation right now—but what's actually worth your attention, and what's just noise?

In this episode, Lauren and Amanda break down three of the hottest topics in women's fitness and wellness without the hype, shame, or overwhelm. From the real story on GLP-1s to how much protein you actually need, to training smarter around your cycle—this is the honest, grounded conversation you've been looking for.

This is not your typical wellness trends episode. Lauren and Amanda bring their perspective as coaches working with real women every day, cutting through the confusion to help you make informed decisions that actually fit your life.

If you've been Googling these topics, feeling overwhelmed by conflicting advice, or just wondering what's true—this episode will give you clarity, context, and practical takeaways you can use right away.

🔑 What We Cover

• What GLP-1 medications are, who they're for, and what coaches really think
• How much protein you actually need (and easy ways to hit your goals)
• How to train around your menstrual cycle without overcomplicating your life
• Why consistency and listening to your body will always beat chasing trends

We Mentioned:

• Last weeks episode all about GLP1's with Valerie Brandt - Give it a listen
• Food as a Hormone Ally (and seed cycling!) with Kellie Mendes, RD - Click here to listen

💛 Loved This Episode?

If this conversation resonated with you, be sure to subscribe, rate, and share with someone who needs to hear it. Your support helps us continue bringing you conversations that empower your health and your life.

Connect With Us: Lauren Brown Instagram: @settingthepacenj | Website Amanda Gargiulo Instagram: @amanda.gargiulo | Website Follow us on YouTube: Empowered Wellness Project

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GLP-1 medications like Ozempic, Wegovy, and Mounjaro are dominating the wellness conversation right now—but what's actually true, and what's just hype?

In this episode, we sit down with Valerie Brandt, Board-Certified Psychiatric Mental Health Nurse Practitioner and founder of Brandt Wellness, to unpack the real story behind GLP-1s.

This is not your typical weight loss conversation. Valerie brings a uniquely holistic perspective—blending mental health, metabolic science, strength training, and behavior change—to help patients achieve sustainable results.

If you've been curious about GLP-1s, skeptical of the trends, or wondering whether they're right for you, this episode will give you clarity, context, and a grounded approach to making informed decisions.

🔑 What We Cover

• What GLP-1 medications actually are and how they work
• Why weight loss is not just about willpower
• The connection between mental health and metabolism
• The biggest misconceptions you need to understand

Want to connect with Valerie?

• Website: brandtwellness.com
• Instagram: @brandtvm | @brandtwellness
• Facebook: Brandt Wellness

💛 Loved This Episode?

If this conversation resonated with you, be sure to subscribe, rate, and share with someone who needs to hear it. Your support helps us continue bringing you conversations that empower your health and your life.

Connect With Us:

Lauren Brown Instagram: @settingthepacenj Website

Amanda Gargiulo Instagram: @amanda.gargiulo Website

Follow us on YouTube: Empowered Wellness Project

What happens when an autoimmune diagnosis starts to feel like the loudest voice in the room?

For so many women, receiving an autoimmune diagnosis brings more than symptoms — it brings fear, uncertainty, restriction, and the overwhelming feeling that life is suddenly being dictated by a condition they never asked for.

Today, we're joined by Amy Behimer, Doctor of Pharmacy and National Board-Certified Health & Wellness Coach, who specializes in helping women with autoimmune conditions move from feeling ruled by symptoms to building sustainable, habit-based health. Through both professional expertise and lived experience, Amy shares how women can reclaim ownership of their health through mindset shifts, practical habits, and self-compassion.

Together, we explore what it means to move from fear-based health management into intentional, empowered living — one small habit at a time.

In This Episode, We Discuss:

• Why an autoimmune diagnosis doesn't have to define your life
• How to stay consistent with healthy habits during fatigue and flare-ups
• Why perfectionism can actually work against healing
• Practical ways to take back control of your health and identity Remember, healing doesn't require a complete life overhaul overnight. It starts with intentional choices, compassionate consistency, and the willingness to believe that your diagnosis is something you manage — not something that defines you.

Connect with Amy: Instagram: @amybehimercoaching

Connect With Us:

Lauren Brown Instagram: @settingthepacenj Website

Amanda Gargiulo Instagram: @amanda.gargiulo Website

Follow us on YouTube: Empowered Wellness Project

If you've ever white-knuckled your way through a diet, told yourself you just need more willpower, or found yourself starting over every Monday — this episode is going to hit different.

We're sitting down with Alison Kane, Registered Dietitian, to talk about intuitive eating: the philosophy, the practice, and the reason it feels so radical in a world that profits from you not trusting your own body.

We cover:

• What intuitive eating actually is (and the biggest misconceptions)
• How to start tuning into hunger and fullness cues in real life
• The real cost of diet culture — beyond just counting calories
• How to handle food guilt, cravings, and emotional eating with compassion
• What body image peace actually looks like in practice

This isn't about giving up on health. It's about redefining it — without the punishment.

Connect with Alison: Instagram: @alisonkane_rd [Website link]

Resources mentioned: Intuitive Eating — Evelyn Tribole & Elyse Resch Anti-Diet — Christy Harrison The Body Is Not an Apology — Sonya Renee Taylor

Connect With Us:

Lauren Brown Instagram: @settingthepacenj Website

Amanda Gargiulo Instagram: @amanda.gargiulo Website

Follow us on YouTube: Empowered Wellness Project

In this episode of the Empowered + Well Podcast, we explore one of the most common questions people have when navigating life decisions: How do you know when to trust your intuition? Our guest, Kathy Davenport, is a retired military intelligence officer who now works as an intuitive guide and mentor helping people find clarity during life transitions. Her unique journey—from a highly analytical career in the military to working with energy, intuition, and inner guidance—offers a fascinating perspective on the balance between logic and instinct. Together, we talk about what intuition actually is (and what it isn't), how it shows up in everyday life, and why so many of us struggle to trust it. Kathy shares how to recognize the difference between intuition, anxiety, and overthinking, as well as simple practices that can help you reconnect with your inner voice. We also discuss signs and synchronicities, the role of skepticism and curiosity, and what it really means to live in alignment with yourself. Plus, Kathy gives Lauren and Amanda a brief behind-the-scenes glimpse into what an intuitive reading can feel like. If you've ever felt a quiet nudge, a gut instinct, or a moment where something just felt aligned—this conversation will help you better understand how to listen to that inner guidance.

What if the most powerful shifts in your life didn't come from complicated plans—but from simple truths you actually live by?

In this episode of Empowered + Well, we're breaking down five quotes that guide how we show up in our training, our mindset, and our everyday lives:

👉 "The time is going to pass anyway." 👉 "You pay now or you pay later." 👉 "If you woke up tomorrow with only the things you expressed gratitude for today… what would you have?" 👉 "Success is a pile of failure that you are standing on." 👉 "How comfortable is your comfort zone?"

These aren't just motivational phrases—they're frameworks for making better decisions, staying consistent, and building a life you're proud of.

We talk about:

• Why waiting often costs more than starting
• The reality that avoidance always has a price
• How gratitude can instantly shift your perspective
• Why failure is not the opposite of success—but part of it
• And how growth requires stepping outside what feels comfortable

Whether you're an athlete, a busy professional, or someone simply trying to show up better each day—this episode will challenge you to think differently and act more intentionally.

🎧 Tune in, reflect, and pick one quote to carry with you this week.

If this episode resonates, please like, subscribe, share, and send it to a friend who needs a gentle reminder that respectful disagreement is still a thing.

Connect With Us:

Lauren Brown Instagram: @settingthepacenj Website

Amanda Gargiulo Instagram: @amanda.gargiulo Website

Follow us on YouTube: Empowered Wellness Project

Additional Support:

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

Podcast Description

In today's episode of Empowered & Well, we dive into a surprisingly spicy topic in the wellness world: disagreement.

Somewhere along the way, having a different opinion about training, nutrition, or health started to feel like a personal attack. But here's the truth: you can train differently, prioritize different goals, interpret research differently… and still respect each other.

This episode isn't about proving who's "right." It's about learning how to hold nuance, think critically, and have mature conversations in a space that often rewards extremes. We explore why disagreement can feel so personal, how identity and lived experience shape our beliefs, and how to communicate more supportively—especially when wellness advice gets loud (and confusing) on social media.

You'll also hear a fun "playful debate" where we argue both sides of data-driven tracking vs. body-based feedback—and land on the idea that awareness matters more than picking a team.

If you've ever thought, "Why does everyone have to be so intense about this?"… this one's for you.

In this episode, we cover:

• Why disagreement in wellness can feel personal (and how to detach from the ego a bit)

• How to separate evidence, experience, and identity

• Language shifts that help you disagree without being a jerk

• "Let them" energy: letting people choose what works for them

• A debate: Garmin/Whoop/MyFitnessPal vs. intuition and body cues

• Why context matters more than absolutes—and why you're allowed to change your mind

If this episode resonates, please like, subscribe, share, and send it to a friend who needs a gentle reminder that respectful disagreement is still a thing.

Connect With Us:

Lauren Brown Instagram: @settingthepacenj Website

Amanda Gargiulo Instagram: @amanda.gargiulo Website

Follow us on YouTube: Empowered Wellness Project

Additional Support:

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

So many women are navigating confusing symptoms — anxiety, brain fog, sleep disruption, weight changes, low stress tolerance — without ever being told they could be hormone-related.

In this episode of Empowered & Well, we continue our Perimenopause Series with a powerful conversation featuring O'Shea, a wellness expert specializing in hormones, cortisol, and stress. Together, we unpack what perimenopause actually is, why it's often missed or dismissed, and how stress and lifestyle factors can amplify symptoms long before menopause officially begins.

This episode is equal parts educational, validating, and empowering, designed to help you stop second-guessing your body and start understanding what it's asking for.

✨We Cover:

• What perimenopause really is (and what it isn't)

• Surprising symptoms many women never connect to hormones

• The overlap between stress, cortisol, and hormone shifts

• Why high-achieving, busy women often struggle more during this phase

📚 Resources Mentioned:

• The Glucose Revolution

• The XX Brain

• The Body Keeps the Score

🤝 Connect with O'Shea

• Instagram: @wellnesswithoshea

If this episode resonated with you, share it with a friend — because chances are, someone in your life is experiencing these changes too, even if they haven't put words to it yet.

Connect With Us:

Lauren Brown Instagram: @settingthepacenj Website

Amanda Gargiulo Instagram: @amanda.gargiulo Website

Follow us on YouTube: Empowered Wellness Project

Additional Support:

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

Edited by Bold Media Films

If you've been feeling a little "off" — physically, emotionally, or mentally — and wondering whether it's stress, burnout, or something more… this episode is for you.

In this conversation, we continue our Perimenopause Series by breaking down what perimenopause actually is, what's happening hormonally, and how women can support themselves through this transition with clarity, confidence, and compassion — not fear.

We're joined by Dr. Ashley Chauvin, a Naturopathic Doctor and Menopause Society Certified Practitioner based in Burlington, Ontario, who specializes in hormone health and helping women navigate midlife transitions in an individualized, evidence-informed way.

✨ We Discuss:

• Early signs and symptoms
• What hormone replacement therapy (HRT) actually is — and what it isn't
• Lifestyle strategies that support hormone balance and nervous system regulation
• What to do if you suspect you're in perimenopause but haven't talked to a provider yet

❤️ Final Thoughts Perimenopause is not something to power through quietly. It's a transition that deserves education, support, and compassion.

Whether that support comes through lifestyle shifts, nervous system regulation, hormone therapy, or simply being believed — you have options.

You are not broken. You are not failing. Your body is communicating — and learning how to listen is an act of self-trust.

🔗 Resources Mentioned

• Menopause Society

• Menopause Chicks

• The Menopause Manifesto

• Estrogen Matters

🤝 Connect with Dr. Ashley

• Instagram: @ashleychauvin_nd

• Website: drashleychauvin.com

If this episode resonated with you, share it with a friend — because chances are, someone in your life is experiencing these changes too, even if they haven't put words to it yet.

Connect With Us:

Lauren Brown Instagram: @settingthepacenj Website

Amanda Gargiulo Instagram: @amanda.gargiulo Website

Follow us on YouTube: Empowered Wellness Project

Additional Support:

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

Edited by Bold Media Films