Empowered + Well

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Welcome back to The Empowered Wellness Project — where we break down wellness without the fear, the fads, or the perfectionism.

In this episode, we're joined by Maddie Lin, Director of Program Delivery at FLOURISH, Certified Nutritional Practitioner, neuroscience and health promotion double major, mindfulness-trained practitioner — and cancer thriver.

With cold and flu season here, we're talking all things immune health — beyond just "not getting sick." Maddie shares a grounded, science-meets-real-life approach to supporting your immune system through nutrition, sleep, stress, gut health, and supplements in a way that actually makes sense for your body.

We cover:

• Common immune myths to stop believing
• Nutrition gaps we see most in winter (and why protein matters)
• The role of blood sugar, sleep, stress, and gut health in immunity
• Vitamin D, zinc, vitamin C, elderberry, probiotics, omega-3s & magnesium

This episode is a reminder that immune health isn't about doing everything — it's about doing the right things for your body, your season, and your life.

Disclaimer

The information provided on this podcast is for general educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

Want to connect with Maddie or learn more? Instagram: @madslinwellness 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 ever felt like you're constantly "falling off" your wellness routine — or that consistency feels amazing for a week and then completely unsustainable — this episode is for you.

In today's conversation, we're reframing the pressure-filled idea of routines and exploring a softer, more supportive approach: rituals. Many wellness routines are built around rigidity, productivity, and perfection, which can actually create more stress than support. Rituals, on the other hand, are intention-driven, emotionally rewarding, and adaptable — making consistency feel nourishing instead of confining.

This episode isn't about doing more. It's about doing what actually supports your nervous system, your season of life, and your capacity.

In This Episode, We Cover:

• The key differences between routines and rituals

• Why rigid routines often trigger all-or-nothing thinking, guilt, and burnout

• How rituals support nervous system regulation and long-term consistency

• Why discipline without reward isn't sustainable

• How flexibility can actually strengthen your wellness habits

• Examples of reframing common wellness routines into meaningful rituals

• Simple questions to help you create rituals that feel supportive, not pressuring

You'll Hear Us Talk About:

• Letting go of the "if I can't do it perfectly, I won't do it at all" mindset

• Why wellness shouldn't feel like another job

• How rituals can serve as grounding anchors during busy or stressful seasons

• Creating habits based on how something feels — not how it looks on a checklist

Reflection Prompt for the Week:

What's one rigid routine you can release — and what's one simple ritual you can return to when life feels full?

If this episode resonated, please share it with someone who might need permission to soften their approach to wellness. And don't forget to follow, rate, and review The Empowered Wellness Project — it truly helps us reach more listeners.

Questions, feedback, and future show ideas can be sent to us at [email protected].

Want to Work With Us — or Join the Membership?

For just $5/month, you can become part of The EWP Community and receive:

• Exclusive content

• Customized workouts

• Recipe drops

• Opportunities for live one-on-one coaching

• And so much more

Click the link to join and be part of the fun.

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

15 days into the new year and the motivation is already fading? You're not alone. In this episode, we unpack why "New Year, New You" energy disappears so fast — and how to keep showing up anyway by building sustainable habits, aligning goals with real life, and redefining success beyond motivation.

*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "4666c363-1bb1-4f5c-b1a4-483fbb964af4" data-testid= "conversation-turn-2" data-scroll-anchor="false" data-turn= "assistant"> In This Episode, We Cover:

• Why motivation peaks on January 1st
• How to Keep Going When the Excitement Fades
• Reframing the Mid-January Slump

🎧 Stay tuned for our next episode, where we'll talk about accountability — why it can be the missing piece, and how putting something on the calendar might change everything.

Check out these past episodes we mentioned:

• The ONE thing with Coach April Spilde
• Pregnancy, Postpartum & Fitness with Coach Jenny Wilder

If this episode resonated, please share it with someone who might need it — and don't forget to follow, rate, and review The Empowered Wellness Project.

Questions and show ideas can be sent to our contacts below or [email protected]

Want to work with us,

OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website

Amanda Gargiulo [email protected] Website EWP Youtube

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

Dysautonomia affects millions of people — yet so many go years without answers, validation, or support.

In this episode of The Empowered Women's Wellness Project, We are joined by Meredyth Appelbaum, a working mom living with dysautonomia and Postural Orthostatic Tachycardia Syndrome (POTS). Together, we break down what dysautonomia actually is, why POTS is so often misunderstood as a heart condition, and how autonomic nervous system imbalance can impact daily life in profound — and often invisible — ways.

Meredyth shares her journey through misdiagnosis, medical dismissal, and the emotional toll of not being believed, while offering insight into advocacy, redefining wellness, and learning to work with a sensitive nervous system instead of fighting it.

This episode is for anyone living with a chronic illness, supporting someone who is, or wanting to better understand how the nervous system influences energy, resilience, and healing.

We discuss:

• What dysautonomia and POTS really are (and what they're not)

• Common symptoms, misdiagnoses, and medical gaslighting

• Advocacy, finding your voice, and being believed

Resources:

• Dysautonomia International
• Visible band - measures heart rate in realtime
• Dr. Nicholas DePace - South Jersey
• Dr. Sanjay Gupta

If this episode resonated, please share it with someone who might need it — and don't forget to follow, rate, and review The Empowered Wellness Project.

Questions and show ideas can be sent to our contacts below or [email protected]

Want to work with us,

OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website

Amanda Gargiulo [email protected] Website EWP Youtube

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

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The start of a new year can feel inspiring and overwhelming — especially when goals start piling up fast. In this episode of The Empowered Wellness Project, we are joined by Coach April Spilde, Master Resiliency Trainer, ONE Thing Certified Coach, and host of Get Gritty With Me.

Together, we explore how to set intentions that actually last, why intentions work when resolutions fail, and how to stay consistent without burnout. April shares practical tools for choosing one meaningful focus, building resiliency when life gets messy, and creating simple rituals that support your goals in real life — not just on January 1st.

If you've ever felt scattered, stuck, or frustrated by inconsistency, this conversation will help you slow down, get clear, and choose an intention you can grow with — not outgrow.

In this episode, we discuss:

• Intentions vs. resolutions — and why intentions endure
• Choosing your ONE Thing for the year
• Resiliency strategies for staying aligned when plans change
• Simple daily and weekly consistency rituals
• How to reset when motivation fades

🎧 Follow Coach April and listen to Get Gritty With Me for 10-minute mindset boosts you can use anytime

IG @getgrittywithme YouTube Podcast E-mail - [email protected]

Subscribe & Review: If you enjoyed this episode, please like, share, and leave a rating. Your support helps us continue to bring conversations that empower women to thrive in all areas of life.

Questions and show ideas can be sent to our contacts below or [email protected]

Want to work with us,

OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website

Amanda Gargiulo [email protected] Website EWP Youtube

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

After the holidays, many women find themselves feeling depleted, overstimulated, and disconnected — emotionally, physically, and mentally. In this episode we're talking about what happens after the adrenaline wears off and why self-care is not indulgent, vain, or optional — it's foundational.

We're joined by two heart-centered wellness professionals who support women through hands-on, nervous-system-regulating self-care. Lauryn Marissa Allen (Owner & CEO, Believe Skin Care Studio, Oakhurst, NJ) and Shaneale (Owner, KA Skin & Lash, Mobile Spa Serving New Jersey) share powerful insights on reframing skincare and spa services as acts of self-respect, not luxury, and how small moments of care can create lasting change in how women show up for themselves and others.

This conversation is about slowing down, releasing guilt, and redefining self-care as a sustainable wellness practice — especially in seasons when you've given everything to everyone else.

✨ We Explore:

• Why women often feel the most depleted after the holidays — and why this is the most important time for self-care

• How consistent self-care creates a ripple effect in relationships, work, and emotional well-being

• Simple spa services to start with if you're new to self-care treatments

✨ We Mentioned:

Collagen

• (Lauryn recommends) - Doctors Best - BioCell Collagen

✨ Final Reminder:

Self-care isn't selfish. It isn't vanity. And it isn't optional.

It's how you come back to yourself — grounded, present, and whole.

Want to know more or connect with Lauryn and/or Shaneale?

Shaneale - KA SKIN & LASH - Mobile Spa

Lauryn Marissa Allen

Subscribe & Review: If you enjoyed this episode, please like, share, and leave a rating. Your support helps us continue to bring conversations that empower women to thrive in all areas of life.

Questions and show ideas can be sent to our contacts below or [email protected]

Want to work with us,

OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website

Amanda Gargiulo [email protected] Website EWP Youtube

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

In this powerful conversation, we sit down with Marielle Viola to explore why mental health is not separate from women's wellness—it is the foundation. From high-achieving hustle culture to nervous system burnout, this episode dives into what it really means to redefine strength, rebuild from the inside out, and use movement as a tool for connection rather than control.

Marielle shares her personal journey as an athlete, fitness entrepreneur, and public figure—revealing the gap between external success and internal struggle—and how prioritizing mental health transformed not only her relationship with fitness, but her entire approach to wellness.

This episode is a reminder that true strength includes self-awareness, compassion, rest, and the courage to slow down.

Want to connect with Marielle or learn more?

IG@mariellementality Personal Training

Subscribe & Review: If you enjoyed this episode, please like, share, and leave a rating. Your support helps us continue to bring conversations that empower women to thrive in all areas of life.

Questions and show ideas can be sent to our contacts below or [email protected]

Want to work with us,

OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website

Amanda Gargiulo [email protected] Website EWP Youtube

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

The holiday season can bring joy — but it can also stir up grief, tension, and unresolved family dynamics. In this episode of The Empowered Wellness Project, we sit down with Ellen Craine, a seasoned guide in emotional healing, self-care, and boundary-setting, to explore how to navigate challenging family moments with compassion and clarity.

Ellen shares her personal and professional journey, offering practical strategies for managing stress, grief, and difficult conversations during holidays or any emotionally charged gathering. From setting boundaries to cultivating self-compassion, this conversation is packed with actionable tools to protect your peace, honor your feelings, and maintain inner strength — even when family dynamics get complicated.

What You'll Discover:

• How to handle difficult family conversations

• Strategies for coping with grief or absence during the holidays

• Grounding rituals and self-care tips to stay centered

Why Listen: Whether the season highlights the presence of loved ones or the absence of those you've lost, this episode offers guidance, permission, and encouragement to navigate emotional challenges with grace. Ellen's insights empower listeners to show up authentically — for themselves and those around them — without sacrificing their wellbeing.

Connect with Ellen:

Facebook

Counseling Page

Her Facebook Group Page

LINKEDIN

Subscribe & Review: If you enjoyed this episode, please like, share, and leave a rating. Your support helps us continue to bring conversations that empower women to thrive in all areas of life.

Questions and show ideas can be sent to our contacts below or [email protected]

Want to work with us,

OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website

Amanda Gargiulo [email protected] Website EWP Youtube

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

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The holidays are magical…BUT they can also be overwhelming. In this episode we dive into what it really means to stay empowered during one of the busiest seasons of the year — without chasing perfection or burning yourself out.

Because empowered doesn't mean doing everything. It means choosing balance, setting boundaries, and staying present for what matters most.

From playful holiday banter to practical wellness tools, this episode is your permission slip to protect your peace, care for your body, and finish the year strong — in a way that actually feels good.

So grab a peppermint mocha, take a deep breath, and settle in — this one's for you.

We share:

• Our favorite holiday wellness tips
• What STRONG really looks like
• Why "yes" doesnt always have to be the answer

Tag us or message us with your favorite holiday wellness ritual and share your #HolidayWellnessWins — we'd love to hear from you.

Questions and show ideas can be sent to our contacts below or [email protected]

Want to work with us,

OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website

Amanda Gargiulo [email protected] Website EWP Youtube

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

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Today on The Empowered Wellness Project, we're sitting down with athlete and Air Force officer Kristen Keane, whose 2025 triathlon season turned out to be about so much more than racing.

As both an athlete and a woman navigating major life transitions, Kristen's year has been a powerful story of resilience, adaptability, and self-compassion. From setting big goals for her triathlon season to experiencing pregnancy, miscarriage, and ultimately finding healing and strength through movement — Kristen's journey reminds us that true wellness is about embracing every part of the human experience.

We Discuss

• The evolution of Kristen's goals throughout a year marked by both achievement and loss
• Navigating miscarriage and the emotional recovery that followed
• The role of movement, community, and coaching in healing
• Redefining strength, success, and what it means to show up authentically

If this episode resonated with you or someone you love, please share it. You never know who might need to hear Kristen's story today.

Follow The Empowered Wellness Project for more conversations that honor the real, raw, and remarkable sides of women's wellness.

Questions and show ideas can be sent to our contacts below or [email protected]

Want to work with us,

OR JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun! Give us a follow... Lauren Brown IG@settingthepacenj Website

Amanda Gargiulo [email protected] Website EWP Youtube

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 Her Facebook Group: The Empowered Breast Cancer Survivor

FREE Workshop: 3 Holistic Ways To Reduce your Fear of Breast Cancer Recurrence Without Having To Spend Hours in the Gym, Go To Therapy or Take Medication

Edited by Bold Media Films