Most people chasing "fat loss" are asking the wrong question. In this episode of Empowered & Well, Lauren and Amanda flip the script: instead of focusing on losing body fat, they make the case for focusing on building muscle — and why that mindset shift changes everything about how you train, eat, and age.

They cover why muscle mass (not the number on the scale) should be the real goal, what's actually happening with cellulite and damaged fat cells, how strength training protects bone density and lowers cancer risk, and why "laying the foundation" now matters if health challenges ever come your way. They also break down nutrient timing in plain terms — when to eat carbs, when to prioritize protein, and how to fuel workouts without overthinking it — plus simple action steps you can start this week, whether you're brand new to strength training or ready to add more weight to the bar.

In this episode:

• Why "how do I lose fat" is the wrong starting question
• The truth about cellulite and what strength training actually does for it
• Strength training's role in bone health, injury prevention, and cancer risk reduction
• A simple, practical way to think about nutrient timing
• This week's action steps for beginners and lifters alike

See the difference: Normal vs. Osteoporotic Bone — a side-by-side comparison from the U.S. Surgeon General's report on bone health, showing how bone structure changes with osteoporosis.

💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.

Try two weeks free of Coach Lauren's online strength training program:
https://invite.everfit.io/MUCMY00LSD

Grab her free annual strength training guide for endurance athletes:
https://settingthepacenj.lpages.co/strength-training-freebie/

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

Connect With Us:
Lauren Brown | Instagram: @coachlaurenbrown | Website
Amanda Gargiulo | Instagram: @amanda.gargiulo | Website

Follow us on Instagram: @empoweredandwell_podcast
Follow us on YouTube: Empowered Wellness Project

What happens when two friends show up ready to record with a guest… and end up going rogue instead?

This episode: round two of no notes, no guests, no filter. Lauren and Amanda pull up a fresh batch of trending health questions, off-the-wall hypotheticals, and some real talk — and just go for it.

We cover everything from what our bodies would say if they could text us, to whether "protect your peace" has gone too far, to the health habits our moms and grandmas passed down that we still swear by — plus a few personal moments that got real, fast.

We Discuss:

• What we'd tell our 20-something selves about our own health fears — and how wrong we were
• The wellness "rules" we secretly break all the time
• Off-the-wall hypotheticals that turned into real conversations about our bodies and priorities
• And so much more...

💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.

Try two weeks free of Coach Lauren's online strength training program:
https://package.everfit.io/OQ860017

Grab her free annual strength training guide for endurance athletes:
https://settingthepacenj.lpages.co/strength-training-freebie/

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

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

What happens when two friends ditch the script, pull up a list of trending women's health questions, and just... go for it? This episode. No notes, no guests, no filter — just Lauren and Amanda with a lot of opinions and zero shame about going on tangents.

We cover everything from the fine line between eating healthy and disordered eating, to perimenopause symptoms nobody warned us about, to whether dry January is a genuine reset or just a band-aid — plus a few "what would you do if" scenarios that got real, fast.

We Discuss:

• The moment eating healthy crosses into disordered eating — and how to recognize it in yourself
• Why women are chronically sleep deprived and why we've turned it into a badge of honor
• Perimenopause symptoms nobody warned us about (Amanda pulls out a literal list)
• And so much more...

💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.

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