Empowered + Well

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 wheth...

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 fal...

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...

What does it actually mean to feel at home in your body — and what does it take to get back there? Whether you've been through an injury, a health event, a pregnancy, a life transition, or just a long season of putting yourself last — there's a very real experience of looking in the mirror and not quite recognizing yourself. Today's guest has built her entire practice around that moment. Rachel Ro...

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...

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 y...

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 sm...

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...

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-Certif...

If you've ever white-knuckled your way through a diet, told yourself you just need more willpower, or found yourself starting over every Monday — this episode is going to hit different. We're sitting down with Alison Kane, Registered Dietitian, to talk about intuitive eating: the philosophy, the practice, and the reason it feels so radical in a world that profits from you not trusting your own bod...

In this episode of the Empowered + Well Podcast , we explore one of the most common questions people have when navigating life decisions:   How do you know when to trust your intuition?   Our guest, Kathy Davenport , is a retired military intelligence officer who now works as an intuitive guide and mentor helping people find clarity during life transitions. Her unique journey—from a highly analyti...

What if the most powerful shifts in your life didn't come from complicated plans—but from simple truths you actually live by? In this episode of Empowered + Well , we're breaking down five quotes that guide how we show up in our training, our mindset, and our everyday lives: 👉 "The time is going to pass anyway." 👉 "You pay now or you pay later." 👉 "If you woke up tomorrow with only the things y...

Podcast Description In today's episode of Empowered & Well , we dive into a surprisingly spicy topic in the wellness world:  disagreement . Somewhere along the way, having a different opinion about training, nutrition, or health started to feel like a personal attack. But here's the truth: you can train differently, prioritize different goals, interpret research differently… and still respect each...

So many women are navigating confusing symptoms — anxiety, brain fog, sleep disruption, weight changes, low stress tolerance — without ever being told they could be hormone-related. In this episode of Empowered & Well , we continue our Perimenopause Series with a powerful conversation featuring O'Shea, a wellness expert specializing in hormones, cortisol, and stress. Together, we unpack what perim...

If you've been feeling a little "off" — physically, emotionally, or mentally — and wondering whether it's stress, burnout, or something more… this episode is for you. In this conversation, we continue our Perimenopause Series by breaking down what perimenopause actually is, what's happening hormonally, and how women can support themselves through this transition with clarity, confidence, and compa...

Perimenopause isn't something to "fix" — it's a transition to understand. In this first episode of our Perimenopause Series, we're zooming out from symptom-chasing and starting where so many women are actually struggling: the nervous system. Joined by perimenopause expert Carly Catherine, we explore why anxiety, sleep disruption, mood changes, burnout, and emotional reactivity aren't signs that yo...

Welcome back to The Empowered Wellness Project — where we break down wellness without the fear, the fads, or the perfectionism. In this episode, we're joined by Maddie Lin, Director of Program Delivery at FLOURISH, Certified Nutritional Practitioner, neuroscience and health promotion double major, mindfulness-trained practitioner — and cancer thriver. With cold and flu season here, we're talking a...

If you've ever felt like you're constantly "falling off" your wellness routine — or that consistency feels amazing for a week and then completely unsustainable — this episode is for you. In today's conversation, we're reframing the pressure-filled idea of routines and exploring a softer, more supportive approach: rituals . Many wellness routines are built around rigidity, productivity, and perfect...

15 days into the new year and the motivation is already fading? You're not alone. In this episode, we unpack why "New Year, New You" energy disappears so fast — and how to keep showing up anyway by building sustainable habits, aligning goals with real life, and redefining success beyond motivation. In This Episode, We Cover: Why motivation peaks on January 1st How to Keep Going When the Excitement...

Dysautonomia affects millions of people — yet so many go years without answers, validation, or support. In this episode of The Empowered Women's Wellness Project , We are joined by Meredyth Appelbaum, a working mom living with dysautonomia and Postural Orthostatic Tachycardia Syndrome (POTS). Together, we break down what dysautonomia actually is, why POTS is so often misunderstood as a heart condi...

The start of a new year can feel inspiring and overwhelming — especially when goals start piling up fast. In this episode of The Empowered Wellness Project, we are joined by Coach April Spilde, Master Resiliency Trainer, ONE Thing Certified Coach, and host of Get Gritty With Me . Together, we explore how to set intentions that actually last, why intentions work when resolutions fail, and how to st...

After the holidays, many women find themselves feeling depleted, overstimulated, and disconnected — emotionally, physically, and mentally. In this episode we're talking about what happens after the adrenaline wears off and why self-care is not indulgent, vain, or optional — it's foundational. We're joined by two heart-centered wellness professionals who support women through hands-on, nervous-syst...

In this powerful conversation, we sit down with Marielle Viola to explore why mental health is not separate from women's wellness—it  is the foundation. From high-achieving hustle culture to nervous system burnout, this episode dives into what it really means to redefine strength, rebuild from the inside out, and use movement as a tool for connection rather than control. Marielle shares her person...

The holiday season can bring joy — but it can also stir up grief, tension, and unresolved family dynamics. In this episode of The Empowered Wellness Project , we sit down with Ellen Craine, a seasoned guide in emotional healing, self-care, and boundary-setting, to explore how to navigate challenging family moments with compassion and clarity. Ellen shares her personal and professional journey, off...

The holidays are magical …BUT they can also be overwhelming. In this episode we dive into what it really means to stay empowered during one of the busiest seasons of the  year — without chasing perfection or burning yourself out. Because empowered doesn't mean doing everything. It means choosing balance, setting boundaries, and staying present for what matters most. From playful holiday banter to...