Amanda and Lauren sit down with Amanda's best friend Alyssa Christofalo for a conversation that started as a fun catch-up and turned into a masterclass in taking chances. Alyssa opens up about losing her dad at 16, walking away from a stable hygienist career to go back to school, and how she talked herself into (and almost out of) the biggest leap of her life — all while pregnant with her first baby.

This one's for anyone sitting on a decision, waiting to feel "ready" before they take the next step. Alyssa makes the case that you don't need certainty — you need to trust yourself enough to figure it out along the way.

In this episode:

• How losing her father young reshaped Alyssa's entire outlook on risk
• Why she almost didn't quit her career — and what changed her mind
• The reframe that got her through the scariest decision of her life
• Why therapy isn't about "how does that make you feel" (and how to find the right fit)
• Breaking overwhelm into bite-sized, doable pieces
• Her advice to anyone waiting for the "perfect" moment to say yes

Connect with Alyssa: Instagram @a_doc

💛 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

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

What happens when motherhood completely shifts your identity — and you lose yourself in the process? This week, Lauren and Amanda sit down with Tricia Lesnevich-Callahan, a certified run coach, Boston Marathon qualifier, two-time Ironman finisher, and mom of three, including a 19-year-old daughter with autism.

Tricia shares her deeply honest journey — from putting her career dreams on hold, to falling into depression, to finding her way back to herself through running and community. What started as survival became a calling: she now works with moms, especially moms of children with special needs, to help them regulate their nervous systems and reclaim their identity through run-walk programs.

We Discuss:

• The identity loss that no one prepares you for when you become a special needs caregiver
• How running pulled Tricia out of a depression she didn't even realize she was in
• Why chronic fight-or-flight is so common for special needs parents — and how rhythmic movement helps regulate it
• How racing proved to Tricia she was stronger than she knew — and how that carried her through the hardest days at home
• Navigating mom guilt (spoiler: it never fully goes away — but here's how to work through it)
• How to start when you're overwhelmed, exhausted, and the idea of running feels impossible
• The "fill your bucket" principle — and why you can't give from empty

And so much more...

🎙️ Connect with Tricia: Instagram: @trixncor (5-minute morning ritual freebie dropping soon — check her bio!)

💛 Loved This Episode? If this conversation resonated with you — or you know someone who has ever lost themselves in a role and wondered how to find their way back — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to come home to themselves.

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

Summer brings vacations, BBQs, beach weekends, travel, restaurant meals, and a break from our normal routines. While these experiences create some of the best memories of the year, they can also leave many people feeling like they have to choose between enjoying life and staying healthy.

In this episode of Empowered + Well, we discuss practical, realistic strategies for maintaining your nutrition, movement, and wellness goals while still fully embracing the summer season.

We explore why summer often feels challenging from a health perspective, how to navigate travel and dining out without guilt, ways to stay active when your routine changes, and the mindset shifts that help you avoid the all-or-nothing thinking that often derails progress.

• Why Summer Can Feel Challenging for Your Health Goals
• Nutrition While Traveling
• Eating Out Without Guilt
• Staying Active even when its the last thing on your mind

And so much more...

💛 Loved This Episode? If this conversation resonated with you — or you know someone navigating the Summer season — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to come home to themselves.

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

Memorial Day weekend is here — and we want you to enjoy every single second of it.

The barbecues, the s'mores, the potato salad, the drinks with friends — all of it. Because here's what we know after years of coaching real women through real life: restriction doesn't work, guilt doesn't serve you, and one weekend does not undo the work you've been putting in.

In this episode, we're sharing our top 10 tips for navigating the long weekend — not to keep you "on track" in the rigid sense, but to help you stay connected to yourself so you actually feel good when Tuesday rolls around. No white-knuckling it at the snack table. No skipping meals to "save room." No punishing yourself Monday morning for what you ate Saturday night.

Just practical, no-shame strategies from two coaches who believe you can have it all — the fun and the feels-good.

🔑 What We Cover

• Why you should never save your calories for the party (and what happens when you do)
• How to front-load movement so it feels like part of the celebration
• Hydration and electrolyte strategies for a hot, active weekend
• The perspective shift that makes all of it easier: it's one weekend, not a defining moment

💛 Loved This Episode? If this gave you the permission slip you needed — share it with a friend who's already stressing about the weekend. Subscribe, rate, and leave us a review. It helps us reach more women who deserve this conversation.

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