Empire Wellness Podcast

Sarah Howlett has been a Massage Therapist since 2004, Reiki Master since 2009 and currently is a student of Acupuncture and Traditional Chinese Medicine.  Helping people feel their best is what she loves to do!  When she's not working or in class, you can find her at the gym, walking/hiking, and spending time with her Husband and Daughter.  

Over the years, she has had lots of exposure to different sports and has a particular passion for working with athletes (competitive or not) because injury prevention, treatment and education is so critical to continue training what you love.  Throughout her career she has had the pleasure of working with many different types of athletes such as track and field athletes, soccer players, skiers, boxers, volleyball players, tennis players, martial artists, strongman athletes, powerlifters, Olympic weightlifters, Highland Games Athletes, and more.  All of these sports bring their unique idiosyncrasies and injuries. 

What she's found in working with so many different types of athletes, is that they have a desire to learn about their bodies as they are getting treated which makes it very fun for her to teach.  Sarah also deeply appreciate that most athletes arrive with an established understanding that, not only is she helping their progress but that they carry the largest amount of responsibility for their recovery and growth once they start working together.

Shortly after her daughter was born, Sarah started having severe stomach pain and bleeding during bowel movements.  It seemed that she had been ‘lost in the system’ because it was about 8 months until she was able to get in for a colonoscopy and a Crohn’s disease diagnosis.  While she was waiting for her appointment, Sarah made up her mind that no matter what was happening, she was going to take control of her health, she couldn’t rely on the healthcare system and it is her responsibility.  She had an 11 year journey filled with successes and failures to a full remission diagnosis in 2022.  All the while, continuing to train and compete in various sports…which has sparked the creation of the Inside-Out Athletes Program to help other athletes heal from IBS and/or IBD.  

Sarah lives in Calgary, Alberta (Canada) with her Husband and Daughter.  She is taking a sabbatical from competition while in school for Acupuncture and TCM.  She will be taking her board exams in in the Fall of 2024 and looks forward to getting back to competing in Olympic Weightlifting. 

In this episode, we embark on a culinary journey through the lens of the Autoimmune Protocol (AIP) diet, specifically focusing on the most important meal of the day—breakfast. We explore delicious and nutritious AIP-friendly breakfast options that cater to individuals with Hashimoto's. Join us as we uncover a variety of creative and mouthwatering recipes, shedding light on how to kickstart your day with foods that promote thyroid health and minimize inflammation. Whether you're newly diagnosed with Hashimoto's or a seasoned AIP veteran, this episode offers practical insights and culinary inspiration to help you nourish your body and embrace breakfast the AIP way for improved well-being.

In this episode you'll learn 4 areas to focus on with tips and tricks for each area to keep your stress and inflammation down to prevent (or fix) a Hashimoto's flare.

This episode is for everyone who is trying to maintain a healthy lifestyle.

How are you doing now that Back-to-School is in full swing? Here is your plan to get through Halloween without sabotaging your health.

The Empire Wellness Podcast is taking a new direction: We are going to start focusing on how to live will with Hashimoto's and hypothyroidism.

If you know someone that lives with Hashimoto's or hypothyroidism, I'd love for you to share this podcast episode with them.

The Empire Wellness Podcast is taking a new direction: We are going to start focusing on how to live will with Hashimoto's and hypothyroidism.

If you know someone that lives with Hashimoto's or hypothyroidism, I'd love for you to share this podcast episode with them.

The Empire Wellness Podcast is taking a new direction: We are going to start focusing on how to live will with Hashimoto's and hypothyroidism.

If you know someone that lives with Hashimoto's or hypothyroidism, I'd love for you to share this podcast episode with them.

The Empire Wellness Podcast is taking a new direction: We are going to start focusing on how to live will with Hashimoto's and hypothyroidism.

If you know someone that lives with Hashimoto's or hypothyroidism, I'd love for you to share this podcast episode with them.

Join us on this week's episode as we delve into the hidden dangers lurking in our daily diets and explore the profound impact they have on our energy levels. In this thought-provoking episode, we uncover the truths behind toxic food and its correlation to chronic fatigue, discussing the science, health implications, and practical solutions to reclaiming vitality.

Supplements that support the conditions in this episode and how to order them:

Adrenal support: Adaptocrine and Nitric Balance

Liver detox support: Hepato-Synergy

In this episode, learn about the 4 body types, where they accumulate fat, and which hormones or imbalances are to blame. When your nutrition and exercise is dialed in, but the weight won't come off...hormones are often to blame. Learn how to fix it here.

Supplements referenced in this episode and how to order them:

Adrenal support: Adaptocrine and Nitric Balance

Liver detox support: Hepato-Synergy

Just like you make time for the things that are important to you, you get to make time for your wellness too. If you don't make time for wellness, your body will make time for illness. Learn how to make time for healthy meals, meal prep, exercise and your mental health in this week's episode.

Let's take a walk through History and Biology class and learn why fat is healthy and sugar is toxic.

Thank you for joining me to learn the proper way to stuff your face, I mean, to eat health :)

Here we will discuss Macronutrients, Micronutrients, Whole Food, Time-Restricted Eating, and some simple tips you can start implementing right away to live healthier and THRIVE.

Justin is an author, screenwriter, horseman and artist with a passion for storytelling across multiple genres and media. He lives in a 100 year old haunted house in South LA and is slowly fixing it up (but not exorcising it) with his wife and their dog.

Join Justin Frandson on his journey through wellness where he has been a trendsetting wellness advocate for most of his life. Justin Frandson is an Athleticism Performance Coach that has worked with amateur and professional athletes for over the past two decades. He saw his athlete breaking down from the excessive levels of EMF from their SMART watches, wireless earbuds, and electric cars. He has tested hundreds of homes and clients. He sells the Grounding and Faraday Bags at doctor clinics throughout the country. The Grounding Bags are hand-mined crystals with moisture and magnetic properties to ground and repel EMF, all for a deeper night's sleep. This is Mother Nature's way of protecting us from the excess rollout of man-made radiation, not a man-made device attempting to keep up with the other man-made levels.

This week's solo episode, Sharleen talks about when it's best to eat and who should try different styles of fasting.

This week's solo episode, Sharleen talks about the many different ways to figure out what the heck to eat. 

If you'd like to support the podcast:

1. Leave a 5-star review with a comment on your favorite podcast platform

2. Follow us @EWChealth on Instagram

This week's solo episode, Sharleen drops so much information, so many tips & tricks to help you get a better night's sleep.

If you'd like to support the podcast:

1. Leave a 5-star review with a comment on your favorite podcast platform

2. Follow us @EWChealth on Instagram

In this solo episode, Sharleen breaks down the myths about cholesterol, helps you figure out if you're at risk for heart disease, and gives you ways to improve your cholesterol, heart health, and brain health.

If you'd like to support the podcast:

1. Leave a 5-star review with a comment on your favorite podcast platform

2. Follow us @EWChealth on Instagram

Listen in to these simple ways to have a healthier body, therefore, a healthier immune system. This solo episode, Sharleen goes into the best tips and tricks for keeping our immune systems healthy in the face of new diseases.

If you'd like to support the podcast: 

1. Leave a 5-star review with a comment on your favorite podcast platform

2. Follow us @EWChealth on Instagram

In this solo episode, the season 1 finale of the Empire Wellness Podcast, Sharleen shares part of her wellness journey.

A lifelong learner and a natural born facilitator, Andrea became a Certified Master Practitioner of Integrated TimeLine Therapy in 2016 and a Certified Trainer of Neuro Linguistic Programming (NLP) in 2017.

Most recently, in 2019, Andrea became a Certified Functional Nutrition Counselor.  The time had come to formalize her passion for “food as thy medicine” into a science-based knowledge where she could mentor women and men who are struggling to find their way to their unique bio-sufficiency and total wellness.

Through her coaching practice, she leads her clients on an exploration of food and healthy weight management designed to heal the body and release unwanted pounds and the decisions that stand in the way of a vibrantly healthy and fulfilled life.

Jackie Ora is a Reiki Master Teacher and Intuitive Guide based out of San Diego, CA. She guides others to liberation by helping them become clear in their energetic field and step into their sovereignty, allowing them to know and receive what is meant for them in each moment. Jackie holds an extensive background in Psychology, Energy Healing, & Esoteric teachings. She currently works with clients in sacred 1:1 containers and facilitates Reiki trainings on both an individual and group level.

Melanie (Mel) Waite helps people understand why and how they can use natural products to address health issues and improve their quality of life in the immediate and long-term. With medicinal grade essential oils, whole food supplements and a range of bathroom and household products, she explains how simply, easily and cost effectively these can be integrated into your day-to-day. Mel has over 15 years of working one-on-one and in group settings within this arena. She believes there is a perfect synergy between the conventional medical model and alternative therapies, providing choice to individuals.

Mel’s commitment is to always be a resource to clients but more importantly, empower them with the necessary knowledge and information so they can independently, self-sufficiently and confidently use these products when they need to, without having to rely on a third party.

In this episode, I breakdown one of my favorite books, Burnout by Emily & Amelia Nagoski. These sisters have included the science behind the stress cycle and how not completing the stress cycle is literally killing us women.

Born and raised in Russia, Irina is a Master of Sports and trained with the Olympic Reserve cross-country skiing team. She graduated from the Academy of Trade in St.Petersburg, and she started her career managing retail. Then, she served as the director of a medical scientific research center before moving to Atlanta in 1995. After experiencing firsthand the devastating results that diabetes can bring to a family, Irina is spending most of her time advocating for a healthier life style: working with the Atlanta Diabetes Association, and educating her customers about nutrition and food choices.  Irina uses her passion for health and nutrition, experience in sports, expertise in food retail and cooking to guide and serve her customers, helping them to find their individualized paths to better health.

Irina is certified in Nutrition for Heart Disease and Diabetes. She is also a contributor to the recent Amazon #1 bestseller book “Ready to Rise” (62 Ways You and Your Business Can Thrive & Grow During Challenging Times).

Health Strategist
Cooking Coach
Educator
Active Life Advocate
Speaker and Trainer

This sobering topic is incredibly close to my heart, so I wanted to check in with an expert.

Haley Hargrave is a Master of Social Work student at the USC, Suzanne Dworak-Peck School of Social Work and will be graduating May 2021. In 2007, Haley’s brother sustained a life altering C5-6 Spinal Cord Injury (SCI), leaving him paralyzed from the neck down, ultimately, sparking her interest in social work. His accident has led her to four years of experiences in family and human services and social work where she has executed her passion of service and advocacy across various communities. Haley earned her B.A. in Family and Human Services at the University of Oregon after exploring majors like psychology and human physiology during the first half of her undergrad. Some of her previous experiences include interning at a foster care agency, in a therapeutic preschool classroom, and at an alternative to psychiatric hospitalization residential facility in Oregon. During Haley’s master's program at USC, she has been a mental health counselor at Claremont Unified School District, and currently, at Mission Hospital - South Orange County Family Resource Center. Through these opportunities Haley has provided evidence-based practice and treatment interventions for clients in individual, group, and family counseling sessions. Upon graduating in May, she will be seeking to land a job in the field of medical social work. Somewhere in Haley’s future, she may find herself working in a school setting as she has earned her Pupil Personnel Services Credential (PPSC) during her MSW program, allowing her to work as a school social worker. Haley could not be happier to be a social worker as it is such a versatile field, and the possibilities are endless in terms of where one can serve, advocate, and help others.

Melissa is an Integrative Health Practitioner  helping people get to the root cause of their health issue.  Melissa neither diagnoses nor cures, but helps bring your body back into balance by helping  discover your “toxic load” and then removing the toxins. Melissa offers functional medicine lab testing that helps you “see inside” to know exactly what is going on, and then provides a personalized wellness protocol using natural herbs and supplements.   Melissa’s business is 100% virtual – the lab tests are mailed directly to your home and she specializes in holding your hand and guiding the way to healing, so that you don’t have to figure it all out on your own.

Coco is a health, wellness, and fitness coach with a certification in plant-based nutrition from Cornell University.  She is the owner of Coco’s Crew Inc. with more than 15 years in the fitness industry.  She is a national marketing director with the Juice Plus Company.

You can connect with Coco on Instagram @cocoowcharwellness

In this episode we explore 4 different body types and our hormones are playing a roll in fat storage. We also dive into HOW to manage these imbalances with nutrition and proper exercise.

Ron is a passionate, committed and Transformational Life/Happiness Coach and Health and Wellness Coach.  He works with individuals to get fully aligned with the calm, centered, compassionate and fully aware parts of who they are as human beings.  Ron initiates this by developing short- and long-term intentions and focus, by creating strong boundaries and by encouraging and fostering the importance of laughter, wholeness, authenticity, vulnerability, beauty, and wonder in all areas of their lives.  The result will be a deeper connection with the self and with others. The deeper connections will in turn allow individuals to reach their goals, live their dreams and continually evolve to be the best version of themselves in all areas for the rest of their lives.

In addition to the deep coaching with men, Ron focuses on creating a deeper understanding, desire, and opportunity for men to be a fully connected father with their teenage sons and daughters.  In this day and age of technology impacting connection, peer pressure, uncertain role models and an overall changing world, father/son and father/daughter relationships are more important than ever.  He also specializes in working with men 50 and older to fully prepare for, transition into, or rethink/retool their current life of being retired to open up the possibility of these years being the best years of your life... for the rest of your life... in all areas of your life!! Why not?!?!

Lastly, Ron is a mindfulness/meditation/motivational speaker.  He works with individuals; groups and companies to better understand and integrate meditation and mindfulness into their lives.

Mary Beth is a network marketing professional with over six years of experience in the industry. She was forced out of her job in 2016 due to repetitive strain issues. She spent 30 years in front of a computer and her body was giving her many signals that she initially ignored. Nowadays Mary Beth spends most of her time, retraining her body posture, and strengthening those muscles that cause her chronic pain. She is also fortunate to have her network marketing business that has provided her the freedom she needs to work from home and still make a living.

Claudia Cordova is the Founder of: Life’s Journey to Excellence and GTS Credit

Claudia is a woman of Power and Excellence, a transformational Coach of Mind and Spirit with the following certifications:

neuro linguistics Programing Practitioner, Timeline Therapy Practitioner, Master Practitioner of Integrated Timeline Therapy, Advanced Ho’oponopono Practitioner and Reiki practitioner, along with 22 years of financial analytical background.

Claudia is a proud mother of 2 boys 12 and 11 years old, Jonah and Joshua, she is an Entrepreneur and Owner of 2 businesses for 22 years prior to becoming a Transformational Mind and Spirit Coach

She has assisted many families, teachers, students, parents and Individuals achieve their goals and work through their challenges for many years. She values Integrity and honesty in all she does whether it is in the financial, personal, or Mind and spirit arenas which at some point will all integrate into one.

There are many things we are taught in school except the essentials of life. The simple techniques that make the difference to direct our lives in the journey to our excellence and happiness or satisfaction. Knowing how to navigate our lives in a way where it feels smooth and simple. This is where she loves her work, her purpose to empower and share my knowledge in a way where it is simple and individuals can actually take advantage of their time and see the changes in their own lives and surroundings.

Claudia sent me her answer for her biggest indulgence: she loves reading books on self-improvement, psychology, and human behavior.

You can connect with Claudia at

In this episode, we take a deep dive into what stress does to our bodies. How stress is beneficial vs. bad for us, and tips on how to reduce and even completely remove stress from our lives.

Useful links:

Bridget Du Haime is a women's health coach specializing in Hashimoto's Thyroiditis and Hypothyroidism. Having overcome debilitating symptoms of her own (such as: chronic fatigue, weight gain, depression, anxiety, brain fog, joint pain and gut issues), Bridget has developed a passion for providing other women with the tools needed to promote healing and wellness in their own lives. Bridget is a mom who works from home, providing support and guidance to her clients as they make simple and holistic lifestyle changes with the goal of reducing and reversing symptoms caused by thyroid and autoimmune disease. Today, Bridget offers Private Individualized 1-on-1 Coaching Services, a 6 Week Group Coaching Course on Fatigue and a free online Facebook Support Group for Women diagnosed with Hashimoto's & Hypothyroidism.

Website: