Empowered + Well

In this deeply moving conversation, we welcome Alana Herman, Brittany Conigatti-Lucchesi, and Jessica Pisano — the founders of The Girls Who Grieve, a Staten Island–based community helping young women navigate the complexities of loss.

Born from heartbreak and built on hope, The Girls Who Grieve offers a safe space where grief doesn't have to be hidden, silenced, or "gotten over." In this episode, we explore the realities of grief — how it changes over time, how movement and mindfulness can be part of the healing process, and why community can turn shared sorrow into unexpected strength.

Whether you're grieving yourself or supporting someone who is, this conversation will open your heart, bring comfort, and remind you that you're never alone.

• How grief shows up mentally, physically, and emotionally, and challenging societal expectations.
• The transformations that happen when grief is witnessed and shared.
• Why our culture avoids grief conversations and how GWG is changing that narrative.
• Finding joy again, grounding rituals, and life after loss.

A huge thank you to Alana, Brittany, and Jess for sharing your wisdom, experiences, and hearts with us. If you enjoyed this episode, please share it with a friend who might benefit — and check out The Girls Who Grieve on Instagram to join their next series.

Want to connect, learn more or apply for their next series?

THE GWG Instagram SI Advance Article

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

Want to connect, 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

Welcome back to The Empowered Wellness Project!

We have a new (shorter) name AND so much more...

We are back behind the mic with a sneak peek at what's ahead—and you know we had to bring the red flags.

This season, we're diving into more unfiltered conversations around nutrition, movement, mental health, and the ever-evolving world of wellness trends. You can expect expert interviews, community stories, and our signature take on what's empowering, what's performative, and what's just plain problematic in wellness culture.

We're also sharing our personal list of wellness red flags—from "girl dinner" disguises to GLP1's. If you've ever side-eyed a self-proclaimed health guru, this episode is for you.

We Discuss:

• What we're most excited for in Season 5 🌟
• Upcoming guests and topics you won't want to miss
• Our favorite wellness red flags (and what to do instead)

Got a red flag to share? Shoot us an email or DM...

Leave us a review & share this episode with a friend who loves (or loves to hate) wellness trends.

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

Want to connect, 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

This week on The Empowered Women's Wellness Project, we're welcoming back Registered Dietitian and Functional Medicine Practitioner Kellie Mendes for another heart-led, hormone-savvy conversation. Specializing in women's health, fertility, and gut healing, Kellie brings her signature blend of science and soul to help women reconnect with their bodies and align with their cycles.

In this episode, we explore how to nourish your body throughout the menstrual cycle, from understanding the hormonal shifts in each phase to practical nutrition tips—and a deep dive into seed cycling, a gentle and food-based approach to hormone support.

Whether you're cycle-syncing for the first time, trying to balance hormones, or simply looking to feel more in tune with your body, this episode is full of insights, real talk, and actionable strategies.

• The phases of your menstrual cycle and how hormones fluctuate
• What to eat in each phase to support mood, energy, and hormone balance
• How seed cycling works and why it's a trending tool in holistic hormone health

Want to Connect with Kellie or work with her?

• IG@kelliemendesrd
• Website

If this episode sparked something for you, share it with a friend, tag us on Instagram @empoweredwomenswellnessproject, and tell us what phase you're in and what changes you're trying this month!

We'll be back in August with more conversations that honor your health, your intuition, and the power of empowered wellness—one cycle at a time.

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

Want to connect, work with us,

OR

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP 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 EWWP 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

Until we meet again, Happy Listening!

In this special International Yoga Day episode of The Empowered Women's Wellness Project, we're joined by the radiant Marissa Montefreddi, founder of Yoga del Soul, to explore how yoga becomes more than movement—it becomes a path to peace, purpose, and spiritual connection.

From her early self-taught days, to her formal teacher training, and transformative mentorship under Sri Dharma Mittra, Marissa shares how yoga helped her navigate anxiety, deepen her soul work, and create a sacred space for healing in the local community.

Whether you're a seasoned yogi or yoga-curious, this conversation invites you to reconnect with your inner light—especially as we celebrate the Summer Solstice, a time of illumination and renewal.

🧘‍♀️ What We Cover:

• How Marissa discovered yoga and why it became her anchor
• The deeper philosophy of yoga beyond the poses
• How yoga supports anxiety relief, emotional healing, and spiritual alignment
• What makes Yoga del Soul a heart-centered space in Toms River, NJ

🔗 Connect with Marissa + Yoga del Soul: 🌐 WEBSITE 📍 Yoga del Soul – Toms River, NJ

💬 Let's Keep the Conversation Going: If this episode resonated with you, share it with someone who needs a little light today—and don't forget to tag us @empoweredwomenswellnessproject on Instagram.

Rate, review & subscribe to never miss an episode of The Empowered Women's Wellness Project. 💫

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

Want to connect, work with us,

OR

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP 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 EWWP 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

Until we meet again, Happy Listening!

Can you believe we're at Episode 50?!

In this special milestone moment, we're taking a pause to celebrate how far we've come — and to reflect on the messy, magical power of just getting started. Whether you've been with us from the beginning or just hit "follow" last week, this episode is a heartfelt thank you to our listeners, guests, and everyone who's supported this mission to rewrite the rules of wellness. 💪✨

This week, Lauren and Amanda take you behind the scenes to talk about the real process of building The Empowered Women's Wellness Project — from big visions to imperfect starts, awkward first recordings to breakthrough moments. It's a celebration of showing up, sticking with it, and learning to love the small wins along the way.

• The Power of Just Starting & sharing how some of YOU are doing just that
• Knowing the Destination, Not the Path
• Process Goals Over Outcome Goals
• Celebrating Small Wins
• Tips for Building Your Own Milestone Mindset

→ Share a milestone you're proud of — tag us or DM us on Instagram @empoweredwomenswellnessproject → Leave a review and tell us your favorite episode so far → Stay tuned for what's next: new guests, juicy topics, and a few surprises 👀

Don't forget to rate, review, and subscribe! Your support keeps us running—and podcasting.

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

Want to connect, work with us,

OR

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP 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 EWWP 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

Until we meet again, Happy Listening!

This week on The Empowered Women's Wellness Project, we're shining a spotlight on Men's Health with a special guest who bridges clinical expertise and everyday practicality—Dr. T.J. Abrams, chiropractor and owner of Essential Spine and Wellness in New Jersey.

In honor of Men's Health Week, we're unpacking key topics that are often overlooked or misunderstood when it comes to men's well-being. From the science behind testosterone and the benefits (and risks) of weightlifting, to navigating musculoskeletal injuries and demystifying prostate health, this episode offers a deep dive into the real issues affecting men today.

Whether you're a man wanting to take charge of your health, or a woman looking to support the men in your life, Dr. Abrams brings evidence-based strategies and holistic insights to help everyone feel stronger, move better, and recover faster.

What You'll Learn in This Episode:

• How testosterone really affects health, mood, and performance
• Smart strategies for safe and effective weightlifting
• The most common musculoskeletal injuries in men—and how to prevent them
• What every man should know about prostate health
• How chiropractic care fits into a long-term wellness plan

Let's break down the myths, build up the facts, and get empowered—together.

Connect with Dr. Abrams - CLICK HERE

Don't forget to rate, review, and subscribe! Your support keeps us running—and podcasting.

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

Want to connect, work with us,

OR

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP 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 EWWP 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

Until we meet again, Happy Listening!

Whether you're a seasoned marathoner, a couch-to-5K hopeful, or someone who's just running late most days—this episode is for you. We're joined by the brilliant Dr. Megan Pappalardo, a certified run coach, doctor of physical therapy, and co-owner of Cadence PT. Megan's deep knowledge of kinesiology, biomechanics, and injury prevention is matched only by her passion for helping runners move smarter and feel empowered every step of the way.

In this conversation, we dig into:

• 🏃‍♀️ The best way to start running (and why it's not about speed)

• 💥 The most common running injuries—and how to dodge them

• 🏋️‍♀️ Strength training that actually supports your stride

• 📈 How to train with intention and set yourself up for long-term progress

• 💡 What "smart running" really looks like (hint: it's not about doing more, it's about doing it better)

Megan breaks down the science in a way that's accessible, actionable, and—dare we say—fun. So if you've ever wondered whether you're "doing it right," or you're ready to fall in love (or back in love) with running, this one's for you.

Links & Resources: 🔗 Learn more about Megan and Cadence PT: CLICK HERE 📸 Follow her on Instagram: @cadencept

Don't forget to rate, review, and subscribe! Your support keeps us running—and podcasting.

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

Want to connect, work with us,

OR

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP 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 EWWP 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

Until we meet again, Happy Listening!

Carbs have been villainized for decades—but it's time to set the record straight. In this episode, we break down where the fear of carbohydrates came from, what science actually says, and why balance > restriction.

From Atkins flashbacks to fiber facts, we're diving into the truth about carbs and reclaiming your right to enjoy the bread basket. 🥖✨

What we cover:

• Why carbs aren't "bad"

• Atkins, The Special K Diet and Keto, OH MY!

• How carbs fuel your body + brain

• And so much more!

Rate & Review! If you loved this episode, don't forget to subscribe, leave a review, and share it with your wellness besties. We love hearing from you!

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

Want to connect, work with us,

OR

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP 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 EWWP 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

Until we meet again, Happy Listening!

In this episode of The Empowered Women's Wellness Project, we're joined by the incredible Jenn Plescia—board-certified Nurse Practitioner, entrepreneur, and total wellness powerhouse. With over a decade of experience in Emergency Medicine and Urgent Care, Jenn took her expertise and passion for root-cause healing and founded IVs by the Seas, a wellness practice helping people optimize their health from the inside out.

We dive into:

• What IV therapy really is (and who it's for)

• The shift from symptom-chasing to root-cause healing

• Her journey from emergency rooms to entrepreneurship

If you've ever wondered whether that vitamin drip is worth the hype—or how to truly nourish your body from within—this one's for you.

✨ Follow Jenn on Instagram @ivsbytheseas 💧 Learn more: ivsbytheseas.com

Rate & Review! If you loved this episode, don't forget to subscribe, leave a review, and share it with your wellness besties. We love hearing from you!

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

Want to connect, work with us,

OR

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP 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 EWWP 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

Until we meet again, Happy Listening!

Today, we dive into the science and benefits of creatine—a supplement often misunderstood or overlooked by women.

🔍 We discuss:

• What creatine is and how it functions in the body

• Common myths and misconceptions (no, it's not just for bodybuilders!)

• The unique benefits creatine offers to women, including:

  • Increased strength, endurance and cognitive function

Whether you're training hard, navigating hormonal shifts, or simply seeking to optimize your brain and body, this episode will help you make informed, empowered choices.

We mention:

• The XX Brain
• Tailwind

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

Want to connect, work with us,

OR

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWWP 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 EWWP 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

Until we meet again, Happy Listening!