Empowered + Well

Eat the Potato Salad: Your No-Guilt Guide to Memorial Day Weekend

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 [https://settingthepacenj.com/] Amanda Gargiulo | Instagram: @amanda.gargiulo | Website [https://www.amandagargiulo.com/] Follow us on YouTube: Empowered Wellness Project [https://www.youtube.com/@EmpoweredWellnessProject]

The Gap and The Gain: You're Further Along Than You Think

In this episode, Lauren and Amanda dive into one of the most perspective-shifting books in Lauren's library — The Gap and The Gain by Dan Sullivan and Dr. Benjamin Hardy — and break down why so many high-achieving women are stuck feeling like they're never enough, never far enough along, and never quite hitting the mark. The truth? You're measuring yourself wrong. And it's costing you more than you realize. Lauren brought this book to Amanda because it moved her enough to go live on Instagram about it — and once you hear the core concept, you'll understand why. This is the conversation for every woman who finishes a hard week of training, a strong month of eating well, or a season of showing up — and still feels like she fell short. This episode will change the way you measure your progress. For good. 🔑 What We Cover * What "the Gap" is — and why living there keeps you stuck no matter how hard you work * What "the Gain" is — and why it's actually the more accurate picture of your progress * Why women in particular are wired to live in the Gap (and how social media makes it worse) * The simple nightly practice that rewires how your brain experiences progress * How to catch yourself in the Gap and redirect — before it derails your motivation * Why comparing your chapter three to someone else's chapter twenty will always make you feel behind 💛 Loved This Episode? If this conversation resonated with you — or you know someone who needs to hear it — please share it, subscribe, and leave us a review. It helps us reach more women who are working hard and deserve to feel it. 📖 Mentioned in This Episode: * The Gap and The Gain by Dan Sullivan & Dr. Benjamin Hardy Connect With Us: Lauren Brown | Instagram: @settingthepacenj | Website [https://settingthepacenj.com/] Amanda Gargiulo | Instagram: @amanda.gargiulo | Website [https://www.amandagargiulo.com/] Follow us on YouTube: Empowered Wellness Project [https://www.youtube.com/@EmpoweredWellnessProject]

GLP-1s, Protein, and Your Cycle: Let's Cut Through the Noise

GLP-1 medications, protein obsession, and cycle syncing are dominating the wellness conversation right now—but what's actually worth your attention, and what's just noise? In this episode, Lauren and Amanda break down three of the hottest topics in women's fitness and wellness without the hype, shame, or overwhelm. From the real story on GLP-1s to how much protein you actually need, to training smarter around your cycle—this is the honest, grounded conversation you've been looking for. This is not your typical wellness trends episode. Lauren and Amanda bring their perspective as coaches working with real women every day, cutting through the confusion to help you make informed decisions that actually fit your life. If you've been Googling these topics, feeling overwhelmed by conflicting advice, or just wondering what's true—this episode will give you clarity, context, and practical takeaways you can use right away. 🔑 What We Cover * What GLP-1 medications are, who they're for, and what coaches really think * How much protein you actually need (and easy ways to hit your goals) * How to train around your menstrual cycle without overcomplicating your life * Why consistency and listening to your body will always beat chasing trends We Mentioned: * Last weeks episode all about GLP1's with Valerie Brandt - Give it a listen [https://open.spotify.com/episode/1RQ8J2iSEeZUZAz40vnICw?si=3d9f18e8e144474f] * Food as a Hormone Ally (and seed cycling!) with Kellie Mendes, RD - Click here to listen [https://open.spotify.com/episode/1YKDoe2PxdrsRhDwrDI0YR?si=2287f5aee40f4286] 💛 Loved This Episode? If this conversation resonated with you, be sure to subscribe, rate, and share with someone who needs to hear it. Your support helps us continue bringing you conversations that empower your health and your life. Connect With Us: Lauren Brown Instagram: @settingthepacenj | Website [https://settingthepacenj.com/] Amanda Gargiulo Instagram: @amanda.gargiulo | Website [https://www.amandagargiulo.com/] Follow us on YouTube: Empowered Wellness Project [https://www.youtube.com/@EmpoweredWellnessProject]

GLP-1's, Metabolism & the Missing Piece of Weight Loss

*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:25be2fda-5607-4eb8-b2a5-da96a612dd1a-0" data-testid= "conversation-turn-2" data-scroll-anchor="false" data-turn= "assistant"> GLP-1 medications like Ozempic, Wegovy, and Mounjaro are dominating the wellness conversation right now—but what's actually true, and what's just hype? In this episode, we sit down with Valerie Brandt, Board-Certified Psychiatric Mental Health Nurse Practitioner and founder of Brandt Wellness, to unpack the real story behind GLP-1s. This is not your typical weight loss conversation. Valerie brings a uniquely holistic perspective—blending mental health, metabolic science, strength training, and behavior change—to help patients achieve sustainable results. If you've been curious about GLP-1s, skeptical of the trends, or wondering whether they're right for you, this episode will give you clarity, context, and a grounded approach to making informed decisions. 🔑 What We Cover * What GLP-1 medications actually are and how they work * Why weight loss is not just about willpower * The connection between mental health and metabolism * The biggest misconceptions you need to understand Want to connect with Valerie? * Website: brandtwellness.com [https://www.brandtwellness.com/] * Instagram: @brandtvm | @brandtwellness * Facebook: Brandt Wellness 💛 Loved This Episode? If this conversation resonated with you, be sure to subscribe, rate, and share with someone who needs to hear it. Your support helps us continue bringing you conversations that empower your health and your life. Connect With Us: Lauren Brown Instagram: @settingthepacenj Website [https://settingthepacenj.com/] Amanda Gargiulo Instagram: @amanda.gargiulo Website [https://www.amandagargiulo.com/] Follow us on YouTube: Empowered Wellness Project [https://www.youtube.com/@EmpoweredWellnessProject]

Your Autoimmune Disease Doesn't Need to Be in the Driver's Seat

What happens when an autoimmune diagnosis starts to feel like the loudest voice in the room? For so many women, receiving an autoimmune diagnosis brings more than symptoms — it brings fear, uncertainty, restriction, and the overwhelming feeling that life is suddenly being dictated by a condition they never asked for. Today, we're joined by Amy Behimer, Doctor of Pharmacy and National Board-Certified Health & Wellness Coach, who specializes in helping women with autoimmune conditions move from feeling ruled by symptoms to building sustainable, habit-based health. Through both professional expertise and lived experience, Amy shares how women can reclaim ownership of their health through mindset shifts, practical habits, and self-compassion. Together, we explore what it means to move from fear-based health management into intentional, empowered living — one small habit at a time. In This Episode, We Discuss: * Why an autoimmune diagnosis doesn't have to define your life * How to stay consistent with healthy habits during fatigue and flare-ups * Why perfectionism can actually work against healing * Practical ways to take back control of your health and identity Remember, healing doesn't require a complete life overhaul overnight. It starts with intentional choices, compassionate consistency, and the willingness to believe that your diagnosis is something you manage — not something that defines you. Connect with Amy: Instagram: @amybehimercoaching Connect With Us: Lauren Brown Instagram: @settingthepacenj Website [https://settingthepacenj.com/] Amanda Gargiulo Instagram: @amanda.gargiulo Website [https://www.amandagargiulo.com/] Follow us on YouTube: Empowered Wellness Project [https://www.youtube.com/@EmpoweredWellnessProject]