Empowered + Well

Ever wonder what it would be like to literally climb a mountain?

Then, this episode, in honor of Breast Cancer Awareness Month, is for you!

We meet Thriver Tiffany Jones who took on Mount Kilimanjaro.

We discuss:

• The importance of dropping expectations
• Taking it one step at a time
• How falling short is sometimes when the magic happens
• And so much more...

Want to connect with Tiffany or learn how you can help? IG @patchworksinc Website https://patchworksinc.com/

Don't forget to head over to our IG @empoweredwomenwellnessproject and share the one step you are taking to accomplish your goal and scale the mountain.

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

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

Breast Cancer Thriver looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Take Control of your Health & Help Reduce Your Risk of Breast Cancer Recurrence https://pages.thenourishedwarrior.info/free-guide Her Facebook Group The Empowered Breast Cancer Survivor https://www.facebook.com/groups/2629884493855767

Until we meet again, Happy Listening!

Did you know that October 3rd is National No Sugar day?! Well, either did we!

We figured with Halloween right around the corner, there was no better time to open up the dialogue around this hot topic...

We discuss:

• Sugar's affects on your body
• Why Lauren & Amanda have chosen to reduce their intake
• Tips you can take on if cutting back is your goal

Some things we mentioned:

The Grape Cure by Johanna Brandt https://www.americanbookwarehouse.com/4505176/

The XX Brain https://www.amazon.com/Brain-Groundbreaking-Empowering-Cognitive-Alzheimers/dp/0593083113?dplnkId=b521724a-2ded-40f6-a418-3f90ac491fcf&nodl=1 Wellness Your Way - Easing Perimenopause https://open.spotify.com/episode/1vD4uQovoHRELyiRpseucJ?si=CFkY-kFFQ2avHU9MCmv88g

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

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

Breast Cancer Thriver looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Take Control of your Health & Help Reduce Your Risk of Breast Cancer Recurrence https://pages.thenourishedwarrior.info/free-guide Her Facebook Group The Empowered Breast Cancer Survivor https://www.facebook.com/groups/2629884493855767

Until we meet again, Happy Listening!

Ever been curious about our Co-Host Amanda?

Well, she has been busy behind the scenes working diligently to bring an amazing program to the community of Breast Cancer Thrivers. As we approach National Breast Cancer Awareness Month, we thought there was no better time than now to shine the light on the program that Amanda has been tirelessly building. (Tip: If you have breasts this is worth the listen)

We discuss:

• How you can reduce your risk of breast cancer recurrence (or it happening in the first place) today
• Why you may want to make screening a priority
• Amanda's new program, The Breast Cancer Recovery Protocol

Want to know more about Amanda OR a thriver, caretaker or loved one looking for support:

Check out her FREE guide: 5 Key Strategies to Help Reduce Your Risk of Breast Cancer Recurrence https://pages.thenourishedwarrior.info/free-guide Her Facebook Group: The Empowered Breast Cancer Survivor https://www.facebook.com/groups/2629884493855767

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

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

Until we meet again, Happy Listening!

Ever wondered why you wake up with your head spinning and soooo thirsty when you had one too many the night before?!

Well, then tune into today's episode as we discuss:

• Alcohol's affects on your body
• Why Lauren & Amanda have chosen to reduce their intake
• Tips for cutting back

Some things we mentioned:

Tiesta Tea https://tiestatea.com

Whoop https://www.whoop.com/us/en/

LMNT https://drinklmnt.com

Ultima https://www.ultimareplenisher.com

Sir Jason Winters Tea https://www.sirjasonwinters.com Chris Beat Cancer Podcast Episode https://open.spotify.com/episode/0EUAIsBcI7TmATxcDnYbZf?si=6c87726e14094459

Alcoholics Anonymous (AA): A well-known support group offering meetings and a 12-step program. You can find local meetings and resources at aa.org.

SMART Recovery: Provides a science-based, self-empowered approach to addiction recovery. Visit smartrecovery.org for more information.

Al-Anon Family Groups: Support for families and friends of individuals with alcohol use disorders. More details are available at al-anon.org.

National Institute on Alcohol Abuse and Alcoholism (NIAAA): Offers research-based information on alcohol use disorders and treatment options. Explore resources at niaaa.nih.gov.

Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: Provides free, confidential help 24/7. Call 1-800-662-HELP (4357) or visit samhsa.gov.

National Suicide Prevention Lifeline: For immediate emotional support, call or text 988 or visit 988lifeline.org. Questions and show ideas can be sent to our contacts below or [email protected]

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

Breast Cancer Thriver looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Take Control of your Health & Help Reduce Your Risk of Breast Cancer Recurrence https://pages.thenourishedwarrior.info/free-guide Her Facebook Group The Empowered Breast Cancer Survivor https://www.facebook.com/groups/2629884493855767

Until we meet again, Happy Listening!

How many times have you reached for a bottle of water without focusing on anything but the cooling sensation as the hydrating liquid trickles down your throat?

Lauren & Amanda are guilty of it too! We received a show idea from an amazing listener and as we dived in, head first, to all the plastics and micro-plastics in the world. We just knew we had to share...

We discuss:

• The types of plastics and what to be on the lookout for
• The reasons you may want to think twice before purchasing
• Sustainable & economical replacements

Resources we mentioned: Consumer Reports Article https://www.consumerreports.org/toxic-chemicals-substances/microplastics-phthalates-bpa-pfas-a1059022044/#:~:text=They%20have%20been%20added%20to,cardboard%2C%20cloth%2C%20or%20metal

Plastics Study https://pubmed.ncbi.nlm.nih.gov/22253637/

Article on Wired.com https://www.wired.com/story/stanley-cup-lead-soldering/#:~:text=Yeti%20also%20notes%20on%20its,the%20popular%20Stanley%20Quencher%20tumbler.

Questions and show ideas (like this topic!) can be sent to our contacts below or [email protected]

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

Breast Cancer Thriver looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Take Control of your Health & Help Reduce Your Risk of Breast Cancer Recurrence https://pages.thenourishedwarrior.info/free-guide Her Facebook Group

The Empowered Breast Cancer Survivor

https://www.facebook.com/groups/2629884493855767

Until our paths cross again...Happy Listening!

Ready to dive deep into the truth about protein?! Then join the conversation as we cover:

• Why we need protein & how much is best?!
• What a typical target day can look like
• How your menstral cycle may affect what you need

Resources we mentioned:

myfitnesspal https://www.myfitnesspal.com

Action Task: 1 - Track your macro intake for a few days 2 - Share your favorite high protein recipe/meal

For a little fun count how many times we say protein in this episode and drop the number in our comments on IG.

Questions and show ideas can be sent to our contacts below or

[email protected]

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

Breast Cancer Thriver looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Take Control of your Health & Help Reduce Your Risk of Breast Cancer Recurrence https://pages.thenourishedwarrior.info/free-guide Her Facebook Group

The Empowered Breast Cancer Survivor

https://www.facebook.com/groups/2629884493855767

Until our paths cross again...Happy Listening!

In honor of National Breastfeeding Month Lauren & I thought there was no better guest than a International Board Certified Lactation Consultant.

How lucky are we that I (Amanda) have one in my family? One of my favorite people in the world, my cousin Alana Dambrot, launched her business, Embrace Lactation, after struggling on her own breastfeeding journey with her first daughter. She decided to take her experience, education and know-how and turn it into a business where she has the honor of helping others. Alana is a wife, mother and business owner who inspires us all by showing up and supporting her clients everyday.

We touch on:

• What an IBCLC is and how they can help
• Some common misconceptions to be aware of
• How these professionals can be a resource whether or not you plan to use breastmilk
• Did you know they are COVERED BY INSURANCE?! Whether you're a soon-to-be mama, soon-to-be papa, partner, caregiver or simply curious about the world of breastfeeding you will absolutely LOVE her. (Just like we do!)

Resources/Links

International Lactation Consultant Association https://ilca.org/ La Leche League https://llli.org/

Want to connect, ask a question or learn more about Alana? Reach out on her website https://www.embracelactation.com/

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

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

Breast Cancer Thriver looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Take Control of your Health & Help Reduce Your Risk of Breast Cancer Recurrence https://pages.thenourishedwarrior.info/free-guide

Until our paths cross again...Happy Listening!

In honor of National World Plant Milk Day (Did you even know this was a thing?!) we cover the various plant-based milk options, their benefits, some drawbacks, and a few points to be mindful of before choosing what may work best for your goals. We touch on:

• Why these substitutes may be something to consider
• Our experiences with all the different types
• Ways we love to use them

Resources we mentioned:

Chris Beat Cancer - Glyphosate

https://open.spotify.com/episode/5XYLBYrX6deqzR5m21XMNb?si=cA06GQ3DSTe1uOaIXAzFSA

Questions and show ideas can be sent to our contacts below or

[email protected]

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

Breast Cancer Thriver looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Take Control of your Health & Help Reduce Your Risk of Breast Cancer Recurrence https://pages.thenourishedwarrior.info/free-guide Her Facebook Group

The Empowered Breast Cancer Survivor

https://www.facebook.com/groups/2629884493855767

Until our paths cross again...Happy Listening!

Today we meet Cathy!

As a seasoned triathlete, she's pushed her limits in swimming, cycling, and running…disciplines that rely heavily on endurance and resilience. But that's not all—our guest is also a figure competitor, showcasing her dedication to aesthetics and strength on the bodybuilding stage.

We dive into: (see what I did there?!)

• What triathlon is & why it may be your next competitive activity
• Being a plant-based athlete and how it may be easier than you think
• The challenges & successes of balancing 2 demanding sports

Whether you're a fitness enthusiast, an aspiring athlete, or simply curious about the world of competitive sports you will absolutely LOVE her. (Just like we do!)

Always remember - Challenge = Change

Want to connect or learn more about Cathy IG - @cathy.hart12

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

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

Breast Cancer Thriver looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Take Control of your Health & Help Reduce Your Risk of Breast Cancer Recurrence https://pages.thenourishedwarrior.info/free-guide

Until our paths cross again...Happy Listening!

Welcome to Episode 2 of Season 2.

Today, we share Teri's story.

Teri has been involved in the fitness industry for over 25 years taking on multiple roles BUT she wants it known that first and foremost, her favorite role is being a mom to her 3 kids. She has held positions as a group fitness instructor, personal trainer, training manager, and figure competitor. Teri is also a breast cancer survivor who has proven that you can thrive through the challenges of "lifing" with work, family, and social obligations because none of that stops as you navigate the breast cancer journey.

If you are going through the journey yourself remember Teri's advice

• You are not broken
• You are perfect exactly as you are
• Embrace who you are and never give up

We challenge you to go on our IG and tag us @empoweredwomenwellnessproject and share one thing you are grateful for right now

Want to connect or learn more about Teri Instagram @teric725

Breast Cancer Thriver looking for more support? Check out Amanda's FREE guide: 5 Key Strategies to Take Control of your Health & Help Reduce Your Risk of Breast Cancer Recurrence https://pages.thenourishedwarrior.info/free-guide

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

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

Until our paths cross again...Happy Listening!