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 all things immune health — beyond just "not getting sick." Maddie shares a grounded, science-meets-real-life approach to supporting your immune system through nutrition, sleep, stress, gut health, and supplements in a way that actually makes sense for your body.

We cover:

• Common immune myths to stop believing
• Nutrition gaps we see most in winter (and why protein matters)
• The role of blood sugar, sleep, stress, and gut health in immunity
• Vitamin D, zinc, vitamin C, elderberry, probiotics, omega-3s & magnesium

This episode is a reminder that immune health isn't about doing everything — it's about doing the right things for your body, your season, and your life.

The information provided on this podcast is for general educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.

Lauren Brown
Instagram: @settingthepacenj
Website

Amanda Gargiulo
Instagram: @amanda.gargiulo
Website

Follow us on YouTube: Empowered Wellness Project

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

Edited by Bold Media Films

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 perfection, which can actually create more stress than support. Rituals, on the other hand, are intention-driven, emotionally rewarding, and adaptable — making consistency feel nourishing instead of confining.

This episode isn't about doing more. It's about doing what actually supports your nervous system, your season of life, and your capacity.

• The key differences between routines and rituals

• Why rigid routines often trigger all-or-nothing thinking, guilt, and burnout

• How rituals support nervous system regulation and long-term consistency

• Why discipline without reward isn't sustainable

• How flexibility can actually strengthen your wellness habits

• Examples of reframing common wellness routines into meaningful rituals

• Simple questions to help you create rituals that feel supportive, not pressuring

• Letting go of the "if I can't do it perfectly, I won't do it at all" mindset

• Why wellness shouldn't feel like another job

• How rituals can serve as grounding anchors during busy or stressful seasons

• Creating habits based on how something feels — not how it looks on a checklist

What's one rigid routine you can release — and what's one simple ritual you can return to when life feels full?

If this episode resonated, please share it with someone who might need permission to soften their approach to wellness. And don't forget to follow, rate, and review The Empowered Wellness Project — it truly helps us reach more listeners.

Questions, feedback, and future show ideas can be sent to us at ewwp.podcast@gmail.com.

For just $5/month, you can become part of The EWP Community and receive:

• Exclusive content

• Customized workouts

• Recipe drops

• Opportunities for live one-on-one coaching

• And so much more

Click the link to join and be part of the fun.

Lauren Brown
Instagram: @settingthepacenj
Website

Amanda Gargiulo
Instagram: @amanda.gargiulo
Website

Follow us on YouTube: Empowered Wellness Project

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

Edited by Bold Media Films

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.

• Why motivation peaks on January 1st
• How to Keep Going When the Excitement Fades
• Reframing the Mid-January Slump

🎧 Stay tuned for our next episode, where we'll talk about accountability — why it can be the missing piece, and how putting something on the calendar might change everything.

Check out these past episodes we mentioned:

• The ONE thing with Coach April Spilde
• Pregnancy, Postpartum & Fitness with Coach Jenny Wilder

If this episode resonated, please share it with someone who might need it — and don't forget to follow, rate, and review The Empowered Wellness Project.

Questions and show ideas can be sent to our contacts below or ewwp.podcast@gmail.com

Want to work with us,

OR

JOIN THE MEMBERSHIP?! - For only $5/month you can be part of The EWP Community and receive access to exclusive content, customized workouts, recipe drops, a chance to receive one-on-one coaching LIVE and SO MUCH MORE. Click the link to be part of the fun!

Give us a follow...

Lauren Brown
IG@settingthepacenj
Website

Amanda Gargiulo
IG@amanda.gargiulo
Website

EWP Youtube

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


Edited by Bold Media Films