Empowered + Well

Today on The Empowered Wellness Project , we're sitting down with athlete and Air Force officer Kristen Keane, whose 2025 triathlon season turned out to be about so much more than racing. As both an athlete and a woman navigating major life transitions, Kristen's year has been a powerful story of resilience, adaptability, and self-compassion. From setting big goals for her triathlon season to expe...

Today on The Empowered Wellness Project , we dive into a topic that is as vulnerable as it is empowering—liberating your orgasm. Our guest, Veronica Lynn Clark, is an author, speaker, and host of The Liberate Your Orgasm Podcast . She challenges limiting beliefs and helps people embrace their fullest selves—through joy, love, pleasure, and freedom from societal conditioning. In this episode, Veron...

In this episode, we dive into one of our favorite wellness documentaries —  Limitless with Chris Hemsworth . From ice baths and fasting to emotional growth and family connection, the series explores what it means to live longer, stronger, and more present. Season 1 pushed the limits of human performance — but Season 2, Limitless: Live Better Now , shifts the focus from longevity someday to living...

In this week's episode of The Empowered Wellness Project , we're diving into the transformative world of vibrational healing — where sound, energy, and embodiment come together to restore balance and awaken the deeper intelligence of the feminine body. We're joined by Celeste Gluz, a Sounds Therapist and Ordained Priestess of the Lemuria Rose Temple. She guides her clients in vibrational healing a...

Parenthood changes everything—especially your relationship. Between sleepless nights, endless to-dos, and the emotional rollercoaster of postpartum life, intimacy often feels like it takes a back seat. But it doesn't have to stay that way. In this episode of The Empowered Wellness Project , we're joined by Brianna Carey, a Postpartum Relationship & Intimacy Expert who helps parents move from simpl...

Pelvic floor health is one of the most important — and least talked about — aspects of women's wellness. Whether you're training as an athlete, preparing for birth, navigating postpartum, or moving through perimenopause, your pelvic floor plays a vital role in your strength, confidence, and overall well-being. In this episode, we're joined by Dr. Kelsey Beach, pelvic floor physical therapist, foun...

Today we're talking with someone who has truly built her life with intention, grit, and love. Stephanie Simoes, along with her husband Paul, are the founders of New Heights Homestead in West Virginia, where they're raising their five children and creating the life they've been dreaming of for years. Stephanie's journey hasn't been without challenges. Along the way, her oldest son was diagnosed wit...

In this episode of The Empowered Wellness Project, we're exploring something deeply personal, surprisingly emotional, and undeniably powerful: hair care as self-care. We're thrilled to welcome Deanna Brown to the conversation. Deanna has been doing hair professionally for over 25 years. What began as a childhood passion has grown into a career rooted in creativity, connection, and care. Today, you...

In this episode of  The Empowered Wellness Project , we sit down with Michelle Caravella — a Registered Dietitian and Spiritual Empowerment Coach who helps women reconnect with their inner wisdom, release external expectations, and nourish themselves fully in body, mind, and soul. Michelle blends the principles of Intuitive Eating with deep spiritual guidance to help women move beyond restriction...

In this episode of The Empowered Wellness Project , we sit down with Sam Walsh , Founder and Owner of 94 Wellness in Sea Girt, NJ—a boutique recovery studio blending cold plunge therapy, infrared sauna, and full-body red light therapy into a science-backed wellness experience. Sam shares what inspired him to open 94 Wellness in 2022, his vision for building a community around recovery, and how the...

Pregnancy and postpartum are two of the most transformative—and often misunderstood—chapters in an athlete's life. From adjusting training in each trimester to safely rebuilding strength after delivery, women are often left with more questions than answers. In this empowering conversation, we sit down with Jenny Wilder, a women's fitness specialist dedicated to guiding athletes through pregnancy,...

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...

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...

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,...

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, Mari...

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...

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....

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 smarte...

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, Th...

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 heal...

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, navigati...

***TRIGGER WARNING*** - IN THIS EPISODE WE DISCUSS MENTAL HEALTH, BULLYING & BODY IMAGE ISSUES***   Today we're joined by Justine Rodes—founder of Mentally A Badass. Justine is a powerhouse of authenticity and a true advocate for mental wellness. Through her brand and podcast, she's created a space for people to feel seen, embrace their feelings fully, and to tackle the messiness of life head-on—w...

Dr. Ginny Trierweiler is a Psychologist and Certified Health Coach who specializes in helping women over 50 achieve sustainable weight loss through her program, "Slender for Good." Her approach focuses on nourishing the body to promote natural weight release, moving away from traditional dieting methods so you can be your best self no matter your age! We discuss: The challenge of losing weight ove...

Dr. Megan Bernard is a board-certified Naturopathic Doctor and the founder of Flourish! The Roadmap to Recovery, a program designed to help women prevent and recover from cancer with a step-by-step approach. After hearing from numerous women about their dissatisfaction with post-cancer care, she created this program to empower them and improve their energy and chances of staying cancer-free. With...

Today, we welcome Maureen Nuccitelli, also known as The Organizing Diva to the pod. She is a professional organizer who goes beyond simply tidying up but helps her clients break through emotional blocks, reclaim their spaces, and transform their lives through compassionate coaching and strategic organization. With a deep understanding that clutter is often more than just "stuff," she empowers indi...