Explore every episode of the podcast Well2You Podcast
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Title
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Who Am I Now? The Midlife Wellness Conversation We Need to Have with Dr. Deborah Brown
06 oct. 2026
01:00:46
Who am I now?
It's a question many women find themselves asking somewhere in midlife.
Our bodies are changing. Hormones are shifting. Children need us differently. Relationships evolve. Careers and priorities change. We may be caring for aging parents while simultaneously trying to figure out what we need in this next chapter.
And in the middle of all of that, it can be easy to wonder: Am I losing myself or am I becoming someone new?
In this episode of Season 16: Wellness, Evolved, Sue sits down with therapist Dr. Deborah Brown for an honest conversation about the emotional, physical and psychosocial changes that can accompany midlife. Together, they explore the beliefs women absorb about aging, beauty and worth; the emotional impact of hormonal and physical changes; shifting identities and relationships; and why this stage of life doesn't have to be viewed as a decline. Instead, midlife can offer an opportunity to get curious about who you are now and who you want to become.
As Dr. Deb reminds us:
Growth is the antidote to stagnation. This isn't about pretending the challenges of midlife aren't real. It's about learning how to move through them with support, self-awareness, resilience and hope. And maybe even discovering a little more freedom along the way.
In This Episode
✨ What “midlife” actually means and why there's no single experience of it ✨ The hormonal, physical + psychosocial transitions women may experience ✨ Why midlife can trigger questions about identity and purpose ✨ Challenging the messages women receive about aging, beauty + worth ✨ Navigating menopause and changing bodies with greater compassion ✨ Growth vs. stagnation and why continuing to evolve matters ✨ The importance of mental, physical + social health ✨ Coping with change instead of fighting against it ✨ Finding freedom in caring less about the expectations of others ✨ Allowing yourself to become someone different than you used to be
Key Takeaways:
🤍 Midlife isn't one moment or one age. It's a season of transition that can affect our physical, emotional and social lives.
🤍 Change doesn't automatically mean decline. Some changes are difficult, but midlife can also bring growth, clarity and freedom.
🤍 Question the rules. Who decided what women are “supposed” to look like, wear, do or become as they age?
🤍 Your body changing doesn't change your worth.
🤍 Growth is protective against stagnation. Staying curious, connected and engaged gives us opportunities to continue evolving.
🤍 Wellness in midlife is multidimensional.*Mental, physical and social well-being all matter.
🤍 You don't have to become the person you used to be again. You get to discover who you are now.
Memorable Moments:
"Growth is the antidote to stagnation."
“Hope is rooted in embracing change.”
“Who makes the rules about aging?”
And perhaps the question at the heart of the entire conversation:
Who am I now and who do I want to become?
Chapters:
00:00 Welcome: The midlife conversation we need to have 03:44 What exactly is midlife? 06:09 Hormonal, physical + psychosocial changes 11:15 The stories we believe about aging + worth 15:14 Hormones, menopause + navigating change 19:58 Changing bodies + body image 21:23 Identity shifts: Who am I now? 25:45 Growth as the antidote to stagnation 33:24 Who makes the rules? Challenging beauty + aging standards 40:24 Freedom, authenticity + becoming more yourself 49:05 Coping, resilience + finding hope in change
Keywords:
midlife wellness, women in midlife, women's mental health, aging, menopause, perimenopause, hormonal changes, identity, self-acceptance, body image, emotional wellness, resilience, personal growth, life transitions, healthy aging, women's wellness, Wellness Evolved, Well2You Podcast
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Celebrating Wellness: 5 Years of Opal + Where I Am Now
22 sept. 2026
00:29:35
Welcome to Season 16 of the Well2You Podcast!
This season begins with a milestone worth celebrating: five years of Opal Wellness Studio!
In this solo episode, Sue looks back at five years of Opal and at how much her own definition of wellness has changed along the way.
Because wellness isn't something we figure out once and then do perfectly forever. Our bodies change. Our lives change. We move through seasons of stress, healing, growth, loss, joy and transition and what we need changes right along with us.
Sue shares an honest update on her own wellness journey, including how her experiences have changed the way she thinks about movement, nourishment, rest, stress, the nervous system, community and joy.
She also reflects on some of the biggest lessons five years of owning a wellness studio have taught her: more isn't always better, consistency matters more than perfection, our bodies are constantly communicating with us, and wellness has to leave room for real life.
Most importantly, this episode challenges the idea that wellness is somewhere we eventually “arrive.”
Wellness isn't a destination. It's a relationship; one that continues to evolve with us.
As Season 16 begins, Sue invites you to get curious about your own wellness journey and ask a simple question:
What does feeling well look like for me right now?
In This Episode:
Sue explores the evolution of her definition of wellness over the past five years; how trauma, stress and different seasons of life can change what our bodies need; the connection between stress and the nervous system; finding a realistic balance between movement, nourishment and rest; why connection, community and joy belong in the wellness conversation; what she's currently doing to support her own well-being; and what she's still working on.
She also introduces a new Season 16 Wellness Check-In centered around three questions:
What's working? What's not? What am I trying?
Key Takeaways: 👉🏻 Wellness isn't something you figure out once and then do perfectly. 👉🏻 Your body is constantly communicating with you and learning to listen is part of taking care of yourself. 👉🏻 More isn't always better. Sometimes wellness means adding something, and sometimes it means letting something go. 👉🏻 Consistency matters more than perfection, and a wellness routine should leave room for your actual life. 👉🏻 Rest, connection, community and joy aren't extras. They're part of being well. 👉🏻 And perhaps most importantly, wellness is a relationship, not a destination.
Sound Bites: "Wellness isn't something you figure out once and then do perfectly." "Your body is constantly communicating with you." "Wellness is a relationship, not a destination."
Chapters:
**00:00** Welcome to Season 16 **02:19** Wellness as an evolving relationship **04:44** Trauma, stress + the importance of healing **07:07** Why different seasons of life require different things **08:42** Celebrating five years of Opal **09:51** What five years of owning a wellness studio have taught me **11:19** Perfect wellness vs. real-life wellness **12:32** How my definition of health has changed **14:35** Understanding the stress connection **16:03** What my wellness looks like right now **17:45** Nourishment + my 80/20 approach **19:13** Learning to rest without guilt **20:38** Stress, healing + the nervous system **22:03** Why connection and community matter **24:43** Making room for joy **26:13** My biggest lessons from five years of Opal **28:05** What I'm still working on **29:22** The Season 16 Wellness Check-In **31:33** Wellness is a relationship, not a destination **32:50** What does feeling well look like for you right now?
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
You Don’t Have to Start Over: The Summer Well Finale
08 sept. 2026
00:14:17
As summer comes to an end, it’s easy to feel the pressure to “get back on track,” create a new routine, or start over.
But what if you don’t need to start over at all?
In the final episode of Season 15’s Summer Well series, Sue McCarroll brings together the lessons from the entire season; from creating anchor habits and supporting your nervous system to listening to your body, prioritizing rest, and making room for joy.
This episode is an invitation to rethink what sustainable wellness actually looks like. Instead of measuring progress by how perfectly you follow a routine, Sue explores resilience, self-awareness, bioindividuality, and the importance of building a wellness toolbox that can support you through changing seasons and real life.
Because wellness isn’t a test you pass or fail. It’s a relationship you nurture over time.
Keywords:
wellness, sustainable wellness, self-care, resilience, self-compassion, summer wellness, healthy habits, mindfulness, nervous system support, body awareness, rest, joy, bioindividuality, personal growth, wellness without perfection, real-life wellness
Key Topics:
* Reflecting on the lessons of the Summer Well series * Creating anchor habits instead of chasing perfect routines * Supporting your nervous system during stressful seasons * Listening and responding to your body’s signals * Why rest and joy are essential parts of wellness * Letting go of the pressure to “get back on track” * Why you don’t need to start over when routines change * Resilience as the ability to return without guilt or shame * Redefining what progress looks like in wellness * Bioindividuality and honoring your unique needs * Building a personalized wellness toolbox * Understanding that health and wellness journeys are rarely linear * Carrying what you’ve learned into the next season
Takeaways:
✨ Wellness is built during ordinary days and difficult seasons not just when life is going according to plan.
✨ You don’t have to start over. You can simply make your next supportive choice.
✨ Anchor habits give you something familiar to return to when routines and circumstances change.
✨ Resilience isn’t about never getting off track. It’s about learning to return without guilt, shame, or judgment.
✨ Progress can mean noticing sooner, responding differently, asking for support, honoring your limits, or giving yourself what you need.
✨ Your wellness needs are individual and they will continue to change as your life changes.
✨ Rest, joy, nourishment, movement, connection, and nervous system support can all be part of your personal wellness toolbox.
✨ Wellness isn’t a destination or a perfect routine. It’s an ongoing relationship with yourself.
Sound Bites:
“Wellness doesn’t have to be complicated or perfect.”
“You don’t need to start over. You just need to make your next supportive choice.”
“Resilience is about returning without guilt or shame.”
“Progress isn’t always doing more. Sometimes it’s noticing sooner.”
“Your wellness toolbox should support your real life not an imaginary perfect one.”
“Wellness isn’t a test you pass or fail. It’s a relationship.”
## Chapters
**00:00** Welcome to the Summer Well Finale **02:05** Looking Back: What Summer Well Has Taught Us **04:13** The Myth of Starting Over **07:13** Wellness Is a Relationship, Not a Test **09:23** Bioindividuality: What Works for YOU? **11:50** Redefining Progress in Your Wellness Journey **12:40** Building Your Personal Wellness Toolbox **13:35** Gratitude + Reflecting on the Season **14:05** The Final Summer Well Challenge **15:00** Carrying Your Wellness Into the Next Season
## The Final Summer Well Challenge
For our final challenge, instead of making a list of everything you need to change, fix, or “get back to” this fall, take a few minutes to reflect on what this summer has taught you.
Ask yourself:
**What did I learn about what I actually need to feel well?**
Think back over the entire series.
What are your anchor habits?
What happens when your nervous system becomes overwhelmed?
What signals does your body give you when something needs attention?
What kind of rest actually restores you?
What brings you genuine joy?
And what have you learned about giving yourself grace when things don’t go according to plan?
Then write yourself a short letter beginning with:
**“As I move into this next season, I want to remember…”**
Let that be what you carry forward.
Not guilt. Not pressure. Not another promise to finally “get it right.”
Awareness. Compassion. Support. And a deeper understanding of yourself.
## Final Reflection
You don’t need September to become a new version of yourself.
You don’t need to undo your summer.
And you don’t need to start over.
Take what worked.
Leave what didn’t.
Listen to your body.
Honor what you need.
Give yourself permission to rest and experience joy.
And when life inevitably pulls you away from your routines, remember that you can always come back.
**Your next choice matters more than yesterday’s choices.**
Because *Summer Well* was never really about creating the perfect summer wellness routine.
It was about learning how to take care of yourself through the season you’re actually in.
**Wellness isn’t a test you pass or fail. It’s a relationship—and you get to keep nurturing it, one choice at a time.** 💛
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
What actually brings you joy and how often do you make space for it?
In Episode 5 of Summer Well, Sue McCarroll explores why joy deserves a place in the wellness conversation. After spending the season talking about anchor habits, nervous system support, listening to your body, and rest, this episode asks us to consider another important piece of well-being: Are we actually enjoying the lives we're working so hard to take care of?
Sue explores the difference between temporary pleasure and deeper joy, how comparison and busyness can pull us away from the present moment, and why experiences rooted in meaning, connection, and purpose can have an impact on both our emotional and physical well-being.
You'll also learn how to conduct a simple Joy Audit to recognize what drains versus energizes you and create a personal Joy List filled with small, realistic ways to bring more presence, connection, and enjoyment into everyday life.
Because creating more joy doesn't necessarily require doing more. Sometimes it starts with noticing more.
Keywords: joy, wellness, summer wellness, mindfulness, self-care, presence, happiness, stress reduction, mind-body wellness, intentional living, connection, purpose, mental wellness, personal growth, joy audit, wellness without perfection
Key Topics:
→ Looking back at the lessons of the Summer Well series → Why joy belongs in the wellness conversation → Asking yourself, “What actually brings me joy?” → The difference between temporary pleasure and deeper joy → How comparison can disconnect us from our own lives → Being present versus constantly being busy → The physical and emotional effects of experiencing joy → How meaning, connection, and purpose contribute to deeper well-being → Recognizing what drains your energy versus what restores it → Conducting a personal Joy Audit → Creating a personalized Joy List → Why small moments can create meaningful shifts → Allowing yourself to experience joy without guilt
Takeaways ✨ Joy isn't frivolous; it's part of whole-body wellness. ✨ Being busy and living fully aren't the same thing. ✨ Comparison can make us overlook the joy that's already present in our own lives. ✨ Pleasure may feel good in the moment, while deeper joy often comes from meaning, connection, and purpose. ✨ Paying attention to what energizes and drains you can help you make more intentional choices. ✨ Joy doesn't have to come from big experiences. Small, ordinary moments matter. ✨ You don't have to earn joy or feel guilty for experiencing it. ✨ Sometimes creating more joy isn't about adding more to your life. It's about becoming more present for the life you already have.
Sound Bites “What actually brings me joy?” “Joy can make actual physical changes in our body.” “Joy often comes from meaning, connection, and purpose.” “Being busy and being present are two very different things.” “You don't necessarily need to do more to experience more joy.” Chapters 00:00 Welcome Back to the Summer Well Series 02:05 What Actually Brings You Joy? 04:06 Comparison, Busyness + Living in the Present 07:12 Joy as a Physical + Restorative Experience 09:17 Meaning, Connection + Purpose 12:13 The Joy Audit: What Drains You vs. Energizes You? 13:13 Why Joy Can Be Contagious 14:37 The Summer Well Challenge: Create Your Joy List 15:17 Experiencing Joy Fully + Without Guilt 16:21 Final Thoughts + Looking Toward the Summer Well Finale The Summer Well Challenge: Your Joy Audit 💛 This week, ask yourself two simple questions: What drains me? and What energizes me? Then create your own Joy List—not a bucket list filled with more things to accomplish, but a list of simple things that genuinely make you feel good. Think about: People who make you feel more like yourself. Places where you feel peaceful or energized. Activities you lose yourself in. Small moments that make an ordinary day feel better. Then choose one thing and intentionally make room for it this week. Final Reflection Ask yourself: When was the last time I experienced joy without rushing through it, documenting it, feeling guilty about it, or thinking about what I needed to do next? This week, when joy shows up—stay there for a moment. Notice it. Feel it. Let yourself have it. Because wellness isn't only about taking care of your body. It's also about creating a life that feels meaningful, connected, and good to live. 💛
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Rest Before You’re Empty: Why Rest Is Essential to Wellness
11 août 2026
00:18:39
What if you stopped waiting until you were completely depleted before allowing yourself to rest?
In this episode of Summer Well, Sue McCarroll explores why rest can be one of the hardest wellness practices to embrace; especially in a culture that celebrates productivity, busyness, and constantly doing more.
Sue explores the difference between sleep, rest, recovery, and true restoration, while sharing personal reflections on what happens when we ignore the signals our bodies send us. This conversation is an invitation to rethink rest; not as a reward for finishing everything on your list, but as a biological necessity and an essential part of caring for your whole self.
You'll learn how to recognize the kind of rest you may actually need and discover simple ways to weave more restorative moments into everyday life without waiting for vacation, burnout, or permission from anyone else.
Keywords: rest, recovery, nervous system support, summer wellness, self-care, burnout prevention, productivity culture, stress management, intentional rest, mental health, self-compassion, body awareness, wellness without perfection, real-life wellness
Key Topics:
• Why rest is a biological necessity not a reward • Why being physically still doesn't always mean we're actually resting • The difference between sleep, rest, relaxation, and recovery • How productivity culture shapes our relationship with rest • Why so many of us feel guilty when we're not doing something • Physical, mental, emotional, sensory, and spiritual forms of rest • How your body can tell you what kind of rest you need • The connection between rest and nervous-system support Why waiting until you're burned out to rest keeps us stuck in a cycle • Simple ways to incorporate intentional rest into everyday life •Giving yourself permission to rest without needing to justify it
Takeaways:
✨ Rest isn't something you earn after you've done enough. ✨ Your body needs recovery whether or not you've finished your to-do list. ✨ Sleep and rest aren't necessarily the same thing. ✨ Rest can happen in five minutes—it doesn't have to require a vacation or an entire day off. ✨ Sometimes the most restorative thing you can do is reduce stimulation, not add another wellness practice. ✨ Your body often knows what kind of rest you need before your mind is willing to admit it. ✨ Rest isn't the opposite of wellness, movement, or productivity. Rest is part of wellness. ✨ You don't have to wait until you're empty to take care of yourself.
Sound Bites:
“Many of us know how to work, but we've forgotten how to rest.” “Rest isn't something you earn. It's a biological necessity.” “You don't have to be completely depleted to deserve a break.” “Sometimes the most supportive thing you can do is stop doing.” “Rest before you're empty.”
Chapters:
00:00 Welcome to Episode 4: Rest Before You're Empty 01:45 Why Summer Doesn't Always Feel Restful 04:05 Why We're So Uncomfortable With Rest 06:10 The Productivity Trap 08:15 Rest Is a Biological Necessity 10:20 My Own Relationship With Rest 12:05 What Kind of Rest Do You Actually Need? 14:30 Physical, Mental, Emotional & Sensory Rest 16:45 Why You Don't Have to Earn Rest 18:10 Simple Ways to Create More Rest in Real Life 20:15 Rest Before You're Empty 21:30 Your Summer Well Challenge
Summer Well Challenge:
This week, don't add another wellness goal. Instead, ask yourself: “What kind of rest do I need today?” Then give yourself 10 intentional minutes of it. No productivity attached. No guilt. No multitasking. Just rest.
Resources:
Throwback Episode: Episode 179 Conversation with Desirée De Spong, creator of Flowpresso Flowpresso at Opal Wellness Studio: a restorative wellness experience designed to support deep relaxation and recovery.
Connect with Sue:
Follow along for more wellness inspiration, podcast updates, and practical tips for living well.
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
What if your symptoms aren't random but your body's way of asking for help?
In this episode of the Summer Well series, Sue McCarroll explores one of the most overlooked wellness skills: learning how to listen to your body. From fatigue and poor sleep to digestive issues, mood changes, and inflammation, your body is constantly communicating. The question is, are you listening?
Sue shares personal experiences, insights from her work as an Integrative Nutrition Health Coach and Pilates teacher, and practical ways to shift from simply managing symptoms to becoming curious about what they may be trying to tell you.
You'll also learn how a simple symptom and energy journal can help you recognize patterns, make more informed wellness decisions, and deepen your connection with your body.
Keywords:
body awareness, body signals, symptom journal, wellness, functional health, inflammation, digestion, sleep, fatigue, nervous system, self-care, holistic health, health coaching, mind-body connection, bioindividuality
In This Episode:
* Why your body is always communicating with you * Learning to recognize common body signals before they become bigger problems * What your energy, sleep, digestion, mood, and inflammation can reveal about your health * The difference between suppressing symptoms and understanding them * How curiosity creates greater body awareness * Why keeping a symptom and energy journal can uncover valuable health patterns * Simple ways to become a better listener to your body's needs
Key Takeaways:
* Symptoms are often messages not inconveniences. * Your body communicates through changes in energy, sleep, digestion, mood, and inflammation. * Curiosity is more helpful than self-criticism when it comes to understanding your health. * Managing symptoms is important, but understanding why they exist can lead to deeper healing. * Tracking patterns over time helps you make more supportive wellness choices. * Your body isn't working against you; it's working to keep you healthy.
Favorite Quotes:
"Our symptoms aren't disruptions, they're messages." "Your body isn't your enemy. It's your lifelong home." "The more you learn your body's language, the better you'll understand what it needs." "Healing often begins with paying attention."
Chapters: 00:00 Welcome Back to Summer Well 01:15 Why Your Body Is Always Communicating 03:45 My Personal Journey Learning to Listen 07:00 Symptoms Are Signals, Not Problems to Ignore 10:15 What Your Energy, Sleep, and Digestion Are Telling You 13:45 Mood, Inflammation, and the Mind-Body Connection 16:30 From Symptom Management to Symptom Understanding 19:00 How to Start a Symptom & Energy Journal 21:30 This Week's Wellness Challenge
This Week's Wellness Challenge:
For the next seven days, spend five minutes each evening recording:
* Your energy level * Sleep quality * Mood * Digestion * Stress level * Movement * Any symptoms you noticed
Instead of judging what you experience, simply observe. Awareness is the first step toward creating meaningful change.
Resources Mentioned:
* Oura Ring (Sleep & Recovery Tracking) * Mayo Clinic: Understanding Bell's Palsy
Connect with Sue:
Follow along for more wellness inspiration, podcast updates, and practical tips for living well.
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
The Hidden Stress of Summer: Supporting Your Nervous System During Busy Seasons
14 juil. 2026
00:17:24
Summer is often portrayed as a season of rest and relaxation, but for many women, it can feel like one of the busiest and most emotionally demanding times of the year.
In this episode, Sue McCarroll explores the hidden stressors of summer, from decision fatigue and the invisible mental load to the pressure of creating the "perfect" summer for everyone else. She shares why nervous system health is foundational to overall wellness and offers simple, practical strategies to help you slow down, feel more grounded, and support yourself through the busy season.
You'll also learn how creating a personal Summer Reset List can help you regulate stress before burnout takes over and why the most meaningful memories often come from presence not perfection.
→ Why summer can feel more stressful than relaxing → The invisible mental load and decision fatigue, especially for women and moms → How social media fuels comparison and unrealistic expectations → What your nervous system is trying to tell you when you're overwhelmed → Simple ways to regulate stress throughout the day → Why self-care is preventative not something you earn → How to create a personalized Summer Reset List for difficult days
Key Takeaways • Summer often brings more mental load, even when it's supposed to feel relaxing. • Decision fatigue can affect your mood, energy, patience, and ability to make healthy choices. • Supporting your nervous system through small daily practices can improve both physical and emotional well-being. • Comparison steals contentment—focus on being present instead of creating a "perfect" summer. • Self-care is not a reward for doing enough; it's a practice that helps you show up more fully. • Having a Summer Reset List gives you supportive tools to turn to before stress becomes burnout.
Favorite Quotes: "Stress speaks many different languages." "Your nervous system isn't working against you; it's asking for support." "You don't have to make every moment magical. You simply have to take care of the person who's living it." "Self-care isn't something you earn after you've depleted yourself. It's how you keep yourself from getting there."
Chapters: 00:00 Welcome to the Summer Well Series 01:50 Why Summer Can Feel Surprisingly Overwhelming 05:10 Decision Fatigue and the Invisible Mental Load 08:15 The Pressure to Create the "Perfect" Summer 10:30 What Your Nervous System Is Trying to Tell You 13:10 Simple Ways to Create More Calm Every Day 15:45 Creating Your Personal Summer Reset List 18:10 Final Thoughts: Less Pressure, More Presence
This Week's Wellness Challenge: Take 10 minutes to create your own Summer Reset List—a personalized list of simple activities that help you feel calmer, more grounded, and more like yourself. Keep it somewhere visible so it's ready when you need it most.
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
In this episode, Sue McCarroll explores how to maintain a sense of wellness during the often chaotic summer months. She shares practical and compassionate strategies for navigating shifting routines, emphasizing adaptability, anchor habits, and self-compassion as essential tools for supporting both mental and physical wellbeing. Rather than striving for perfection, Sue invites listeners to embrace a more flexible, grounded approach to health; one that meets real life where it is.
• How summer disrupts routines and how to adapt with ease • The concept of anchor habits for sustainable wellness • Why flexibility is wisdom, not failure • Supporting mental health through life transitions and seasonal change • Practical tools for movement, nourishment, and rest during busy seasons
Key Takeaways:
Summer naturally disrupts routines, but wellness can remain flexible and sustainable Anchor habits like movement, nourishment, hydration, and rest help maintain wellbeing Flexibility in your routine is a sign of wisdom, not failure Self-compassion is essential for long-term physical and mental health Small, consistent actions have more impact than perfection
Sound Bites:
“Wellness isn’t perfect, it’s sustainable.” “Flexibility is wisdom, not failure.” “Choose three wellness anchors that support you.”
Chapters:
00:00 Introduction to Summer Wellness Series 03:35 Navigating Summer Routines and Wellness 07:30 The Importance of Anchor Habits 12:49 Finding Peace Through Movement, Nourishment, and Rest 17:24 Flexibility in Wellness Practices 20:45 Establishing Non-Negotiable Wellness Anchors
Connect with Sue:
Follow along for more conversations around wellness, movement, nervous system support, and living well in real life.
You do not need another extreme wellness plan. You do not need to earn rest. You do not need to become someone else to heal.
You simply need to keep coming back to yourself — with more awareness, more compassion, and more support.
Because wellness was never meant to be something you chase endlessly.
It was always meant to support your real life.
xo, Sue
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
What We Learned When We Stopped Chasing Wellness and Started Living It
16 juin 2026
00:16:08
In this closing episode of Season 14, Sue reflects on the conversations, lessons, and themes that shaped *Whole Body, Real Life*; a season rooted in simplifying wellness and reconnecting with what truly supports health in everyday life.
After exploring topics ranging from fascia and nervous system regulation to herbalism, hormone health, body image, caregiving, and emotional healing, Sue brings the season full circle with one powerful reminder:
✨ Wellness was never meant to feel so complicated.
This episode explores how modern wellness culture often pulls us away from ourselves through perfectionism, overwhelm, comparison, and endless “fixes”; and how healing begins when we slow down, listen to our bodies, and return to sustainable, supportive practices that actually work in real life.
Rather than chasing extremes, this season invited listeners to explore a more grounded path: supporting the nervous system, honoring bioindividuality, nourishing the body consistently, creating boundaries, reconnecting with nature, and learning to approach health with more compassion and less pressure.
This finale is both a reflection and an invitation: to stop fighting your body, to stop waiting for perfect conditions, and to begin trusting that small, intentional choices truly matter.
In This Episode, Sue Reflects On:
* Why wellness started to feel overwhelming and disconnected * The importance of bioindividuality and personalized health * Nervous system regulation as the foundation for healing * Fascia, posture, movement, and body awareness * Emotional and energetic healing practices * Prevention, nourishment, and long-term wellness habits * Herbalism, rhythm, and reconnecting with nature * Inflammation, lifestyle, and the body’s signals * Burnout, caregiving, and emotional exhaustion * Body neutrality, self-compassion, and self-worth * The healing power of slowing down and simplifying
Key Themes from Season 14:
✨ Wellness Isn’t About Doing Everything
Health isn’t built through perfection, extremes, or constant optimization. It’s built through consistency, awareness, and supportive daily choices.
✨ Bioindividuality Matters
There is no one-size-fits-all approach to wellness. Your body, history, lifestyle, nervous system, and needs are unique.
✨ Your Body Is Always Communicating
Symptoms are often signals — not failures. This season explored how posture, inflammation, stress, hormones, and emotional health are deeply interconnected.
✨ Nervous System Support Changes Everything
Healing becomes more possible when the body feels safe. Rest, boundaries, movement, breath, and self-compassion all matter.
✨ Small Choices Create Long-Term Change
The little things count: hydration, movement, sleep, boundaries, nutrition, asking for help, slowing down, and listening inward.
Memorable Sound Bites:
“Wellness isn’t about doing everything.” “Your body is not the enemy.” “Healing happens when we stop fighting ourselves.” “Small choices shape long-term wellness.” “You don’t need to become someone else to feel well.”
Chapters:
00:00 — Why Wellness Started to Feel So Complicated 02:48 — The Theme Behind Season 14: Whole Body, Real Life 04:50 — Bioindividuality & Personalized Healing 06:35 — Fascia, Alignment & Body Awareness 08:12 — Emotional & Energetic Healing 09:45 — Prevention, Nourishment & Health Foundations 11:02 — Returning to Nature & Herbal Wisdom 12:20 — Listening to the Body’s Signals 13:41 — Burnout, Caregiving & Emotional Load 15:08 — Body Neutrality & Self-Compassion 16:32 — The Importance of Nervous System Regulation 18:10 — Final Reflections: Simplifying Wellness
Actionable Reflections
💛 Reflect on what truly supports your well-being 💛 Create more space in your body, schedule, and mind 💛 Support your nervous system through rest and boundaries 💛 Focus on small, consistent habits instead of extremes 💛 Let go of perfection and comparison 💛 Practice listening to your body with more compassion 💛 Build wellness in ways that support your real life
Connect with Sue McCarroll
Follow along for more conversations around wellness, movement, nervous system support, and living well in real life.
You do not need another extreme wellness plan. You do not need to earn rest. You do not need to become someone else to heal.
You simply need to keep coming back to yourself — with more awareness, more compassion, and more support.
Because wellness was never meant to be something you chase endlessly.
It was always meant to support your real life.
xo, Sue
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Caregiver Stress, Mental Load & Self-Compassion with Courtney McLaughlin, MSW, LCSW
02 juin 2026
00:59:18
What happens when you become the person everyone relies on, but no one asks how you’re doing?
In this deeply honest and compassionate episode of the Well2You Podcast, Sue sits down with licensed clinical social worker and Certified Dementia Practitioner Courtney McLaughlin to explore the emotional, physical, and mental realities of caregiving.
From managing the “sandwich generation” pressures of caring for both children and aging parents to navigating health crises, guilt, burnout, and decision fatigue, Courtney offers grounded guidance for caregivers who are carrying more than most people realize.
Together, Sue and Courtney unpack the invisible mental load so many caregivers hold and why self-care isn’t selfish, it’s essential. This conversation offers practical tools for prioritization, emotional resilience, boundary setting, and self-compassion during some of life’s most overwhelming seasons.
Whether you’re actively caregiving, supporting a loved one through illness, or simply feeling emotionally stretched thin, this episode is a reminder that you deserve care too.
In This Episode, We Discuss:
• The emotional and mental toll of caregiving • Navigating caregiver stress and burnout • The hidden “mental load” many caregivers carry • How to prioritize during emergencies and crisis situations • The importance of self-care and self-compassion • Managing guilt, expectations, and emotional exhaustion • Supporting children while caring for aging parents • Practical ways to create moments of regulation and relief • Understanding delirium and cognitive changes in loved ones • Why small moments of care matter more than perfection
Key Takeaways: ✔️ Caregivers cannot pour from an empty cup ✔️ Prioritization and triage are survival tools not failures ✔️ Self-care can be simple, small, and still effective ✔️ Guilt often points to unrealistic expectations ✔️ Compassion for yourself is just as important as compassion for others ✔️ Small pauses throughout the day can support nervous system regulation ✔️ You deserve support, too
Chapters 00:00 – Introduction to Caregiver Stress and Mental Health 03:01 – Navigating the Sandwich Generation 05:59 – Understanding Mental Exhaustion in Caregiving 08:56 – Prioritization and Triage During Crisis 11:54 – Finding Balance Between Self-Care and Caregiving 15:01 – Supporting Children While Managing Expectations 18:03 – The Oxygen Mask Analogy & Why Self-Care Matters 31:42 – The Importance of Small Daily Acts of Care 34:10 – Navigating Caregiving Responsibilities & Burnout 38:44 – Understanding Delirium and Cognitive Changes 41:52 – Working Through Guilt as a Caregiver 46:56 – Finding Grace During Difficult Seasons 51:32 – Self-Compassion as a Tool for Healing
About Courtney McLaughlin:
Courtney McLaughlin, MSW, LCSW, is a Licensed Clinical Social Worker and Certified Dementia Practitioner with over 15 years of experience supporting individuals and families through life transitions, caregiver stress, trauma, and mental health challenges.
Courtney has worked across outpatient, inpatient, crisis screening, residential, and intensive outpatient settings and brings a compassionate, empowering approach to helping clients navigate difficult seasons with greater support and resilience.
She holds Bachelor’s Degrees in Education and English from Rowan University and a Master’s Degree in Social Work from Rutgers University. Courtney has also received specialized training through the Alzheimer’s Association and the Brain Injury Association of America.
Resources & Connect with Courtney 🌿 Brownstone Wellness Center https://brownstonewellnesscenter.net
📧 Courtney McLaughlin CourtneyM@brownstonewellnesscenter.net
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Body Neutrality, Intuitive Eating & Healing Your Relationship with Yourself with Anne Poirier
19 mai 2026
00:55:19
What if wellness wasn’t about shrinking yourself, chasing perfection, or constantly trying to “fix” your body but learning how to trust, respect, and care for yourself in a more compassionate way? 💛
In this episode of the Well2You Podcast, Sue sits down with nationally recognized body image expert, Certified Intuitive Eating Counselor, and author Anne Poirier for a powerful conversation on body neutrality, self-acceptance, intuitive eating, and breaking free from diet culture.
Drawing from her personal recovery journey and more than 30 years in health and wellness, Anne shares how cultural messaging, social media, and unrealistic body standards disconnect us from ourselves and how healing begins when we shift from self-criticism to self-trust.
This episode is a grounded, honest reminder that your worth is not tied to your weight, appearance, or productivity.
🌿 In This Episode, We Explore: • Anne’s personal journey from eating disorders and body shame to healing and self-acceptance • The difference between body positivity and body neutrality • How diet culture continues to influence women’s wellness and self-worth • The impact of social media on body image and mental health • Rebuilding trust with your body through intuitive eating • Why movement should support functionality, joy, and well-being not punishment • Separating worthiness from weight and appearance • Supporting children and teens in today’s appearance-focused culture • Emotional literacy, self-awareness, and healing your relationship with food
✨ Key Takeaways: ✅ Body neutrality offers a more sustainable path than toxic positivity ✅ Your body is not a problem to solve ✅ Intuitive eating starts with rebuilding trust and awareness ✅ Movement can be supportive without being punishing ✅ Social media and wellness culture can distort body perception ✅ Healing often requires unlearning deeply rooted beliefs ✅ Self-worth and body size are not connected
About Anne Poirier:
Anne Poirier, CSCS, is a nationally recognized Body Image Expert, Certified Intuitive Eating Counselor, and author of The Body Joyful: My Journey from Self-Loathing to Self-Acceptance. With a degree in Exercise Science and over 30 years in health and wellness, Anne has turned her own recovery from eating disorders and body shame into a mission to help others find freedom and peace with food, movement, and themselves.
A pioneer in the body neutrality movement, Anne’s insights have been featured in Shape, Women’s Health, The New York Times, Washington Post, HuffPost, ABC, FOX, CBS, and NPR. Her major accomplishments include publishing The Body Joyful, Not a Fat Annie and The Body Neutrality Playbook, and partnering with researcher Kayla Nuss on the NoWeigh -A body neutrality mindset digital app pilot.
Connect with Anne: https://shapingperspectives.com
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Nourishment & Thriving Through Every Season with Rachel Stephens
06 mai 2026
00:47:26
In this grounded and empowering conversation, Sue talks with Rachel Stephens and explores what it really means to support women’s health from a holistic, sustainable perspective. They touch briefly on the current conversation around diet drugs, but quickly shift into the deeper work; how women can truly nourish their bodies, balance their hormones, and feel strong through every phase of life.
Rachel shares practical, approachable tools for supporting hormonal health, especially during perimenopause and menopause. From seed cycling and strength training to stabilizing blood sugar and prioritizing whole foods, this episode is filled with simple yet powerful strategies that create real, lasting change.
Together, they challenge the outdated belief that women are meant to struggle through transitions like postpartum or menopause. Instead, they offer a new narrative; one where women feel supported, informed, and capable of thriving in every season.
What You’ll Learn in This Episode: → A holistic approach to supporting hormone balance → How seed cycling can naturally support your cycle and hormones → Why strength training is essential for long-term women’s health → The impact of blood sugar balance on energy, mood, and hormones → How functional medicine testing can personalize your wellness plan → Simple nutrition shifts that support hormonal health → Why women should not normalize feeling “off” or depleted → How to feel stronger and more aligned through perimenopause and menopause → The role of community and support in sustainable wellness
Notable Quotes “It’s a blessing and a curse.” “Eat your whole foods.” “You don’t have to suffer just because you’re a woman.”
Closing Thought: Your body isn’t working against you—it’s asking to be supported. When you begin to listen, nourish, and move with intention, everything starts to shift.
About Rachel:
Rachel Stephens knows firsthand the frustration of having "perfect" lab results while feeling anything but perfect. Her journey through the conventional healthcare system—filled with specialists, supplements, and contradictory advice—led her to a simple realization: healing requires hierarchy, not more information.
As an Integrative Health Practitioner (IHP) and First Line Therapy Lifestyle Educator, Rachel has dedicated her practice to one mission: helping high-achieving women cut through the noise and focus on what their bodies actually need to heal.
Her approach is rooted in nervous system safety, biological interpretation, and prioritized sequencing—not chasing symptoms or adding complexity for complexity's sake.
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Vibrant Motherhood: Energy, Healing & Reclaiming Yourself with Caitlin Hatzebuhler
21 avr. 2026
00:54:52
In this episode of the Well2You Podcast, I’m joined by Caitlin Hatzenbuhler, author of Vibrant Motherhood:A Real Mom’s Guide to Reclaiming Energy, Joy, and Yourself, for a heartfelt and empowering conversation on burnout, healing, and what it truly means to care for yourself as a woman; especially in the midst of motherhood and real life.
Caitlin shares her personal journey through health challenges and exhaustion, and how it led her to create a more intentional, sustainable approach to wellness rooted in self-awareness, nervous system support, and bio-individuality.
🌿 In this episode, we explore:
✅ The path from burnout to rebuilding energy and vitality ✅ The core foundations of Vibrant Motherhood ✅ Healing trauma and releasing limiting beliefs ✅ Supporting the nervous system in everyday life ✅ Nourishing your body, mind, and spirit holistically ✅ The power of boundaries, self-awareness, and choice ✅ Why small, consistent shifts create lasting transformation
✨ A reminder from this conversation: small actions, done with intention, can create meaningful change over time. This episode is for any woman who feels depleted, overwhelmed, or disconnected and is ready to approach her health with more compassion, clarity, and support.
💭 Reflection: Where in your life are you being invited to slow down, listen, and nourish yourself more deeply?
Sound Bites: “My book is a labor of love.” “Healing your spirit clears the blocks.” “Small actions support big change.”
Chapters: 00:00 – Introduction to Vibrant Motherhood 01:25 – Caitlin’s journey to writing the book 03:31 – Burnout, health challenges & turning points 07:35 – Rethinking self-care and healing 12:35 – Boundaries and prioritizing yourself 16:35 – The framework behind Vibrant Motherhood 20:00 – Trauma healing and spiritual connection 25:23 – Holistic nourishment for energy 29:32 – Embracing change and growth 31:58 – Navigating difficult seasons 33:58 – Rewriting deeply embedded patterns 36:11 – The ongoing journey of personal growth 39:02 – Social media vs. real life 42:01 – Empowerment through choice 49:03 – The process of writing the book
About Caitlin: Caitlin Hatzenbuhler is the founder of Conscious Core, a wellness brand dedicated to helping women reignite their spark through purposeful movement, nourishing habits, and authentic self-care.
Vibrant Motherhood is the book she needed when she was barely holding it all together. And now she brings everything she has learned along the way to you to save you from needing to figure it out on your own.
She lives in California with her husband, two boys, and their dogs, building a life centered around sunshine, connection, and intentional living.
Connect with Caitlin on Instagram: https://www.instagram.com/conscious_core_caitlin/ Learn more at: https://www.vibrantmotherhoodthebook.com
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
The Eyes as a Window: Rethinking Eye Health & Whole-Body Wellness with Dr. Britt Parvus
07 avr. 2026
00:51:37
In this episode of the Well2You Podcast, Sue McCarroll sits down with Dr. Britt Parvus to explore a powerful and often overlooked connection: how eye health reflects what’s happening throughout the entire body. Dr. Parvus shares her journey from traditional medicine into a more integrative, patient-centered approach to eye care; one that considers lifestyle, environment, and systemic health, not just symptoms. Together, they unpack how modern stressors like screen time, inflammation, and environmental exposures impact ocular health, and how innovative treatments, including energy-based therapies, are changing the way we approach conditions like dry eye.
Aligned with Season 14: Whole Body, Real Life, this conversation is a reminder that the body is deeply interconnected, and sometimes, the eyes reveal what the rest of the body is trying to communicate.
What We Cover: • Dr. Parvus’ transition from conventional medicine to holistic eye care • Why the eyes are a powerful indicator of overall health • The rise of dry eye and its connection to modern lifestyle factors • Digital strain, posture, and environmental stressors • Energy-based devices and emerging treatments for eye health and skin rejuvenation • The role of inflammation, genetics, and epigenetics • Navigating complex health issues (including mold exposure) with empathy • The importance of personalized, high-quality care in today’s healthcare system
Key Takeaways: → Eye health is deeply connected to systemic health and inflammation → Dry eye is often a whole-body issue, not just a localized condition → Lifestyle factors like screen time, posture, and environment play a major role → Innovative therapies are expanding what’s possible in eye care → Healing requires a personalized, integrative approach → The body is always communicating—if we’re willing to listen
Sound Bites:
“The eyes are the window to the body.” “You only have one pair of eyes so you better listen.” “The body is all interconnected.”
Episode Chapters: 00:00 – Introduction to Dr. Britt Parvus 03:07 – From Traditional Medicine to Holistic Care 12:54 – The Eyes as a Window to Overall Health 21:05 – Digital Strain & Modern Eye Stressors 28:17 – Movement, Posture & Whole-Body Impact 30:06 – Mold Illness & the Role of Empathy 32:09 – The Healing Journey & Personal Growth 34:05 – Empathy in Practice 36:34 – Challenges in the Healthcare System 38:05 – Genetics vs. Epigenetics 39:12 – Innovations in Eye Care Technology 43:23 – Quality Care & Patient Experience 46:40 – Rejuvenation & Holistic Health 49:14 – Finding Balance in Wellness
Connect with Kelly: Instagram: @dr.brighteyes Website: https://www.drbrighteyes.com
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
In this episode of the Well2You Podcast, Sue McCarroll sits down with herbalist and founder of Mystic Ginger Apothecary, Kellie D'Ascenzo, for a conversation on how herbalism can support whole-body healing in a way that is both practical and deeply rooted.
Kellie shares her journey from working in a toxic salon environment to building a wellness practice grounded in plant medicine, education, and integrity. Together, they explore how herbalism blends ancestral wisdom, lived experience, and modern understanding while remaining accessible for everyday life.
Aligned with Season 14: Whole Body, Real Life, this episode highlights how healing doesn’t have to be complicated. It can begin with simple, consistent practices that reconnect us to nature, our bodies, and traditions that have always been available to us.
What We Cover:
• Kellie’s transition from a traditional work environment into herbalism and entrepreneurship • Supporting the mind, body, and spirit through plant medicine • The importance (and challenges) of sourcing herbs locally • Personalized herbal formulations vs. one-size-fits-all products • The energetic and spiritual connection to medicinal plants • Navigating skepticism and the role of education and credentialing • Seasonality and aligning herbal practices with nature’s rhythms • Incorporating herbs into daily routines, cooking, and habit stacking • Reconnecting with cultural and ancestral herbal traditions • Building trust, safety, and integrity within herbal practice
Key Takeaways:
→ Herbalism is both practical and deeply personal → Healing is more sustainable when it supports the whole person not just symptoms → Local sourcing and quality matter in plant medicine → Simple, daily use of herbs can be more impactful than complex protocols → Seasonality offers a natural framework for supporting the body → Everyone has a connection to herbal traditions whether they realize it or not → Education, safety, and trust are essential in modern herbal practice
Chapters: 00:00 – Introduction to Kelly and Herbal Healing 02:15 – From Salon Life to Herbalist 05:00 – Land, Lineage & Lived Experience 08:45 – Sourcing Herbs & Cultivation Challenges 12:20 – Personalized Herbal Formulations 15:30 – Spiritual & Energetic Connection to Plants 18:10 – Skepticism, Credentials & Trust 21:50 – Seasonality & Nature’s Rhythms 24:20 – Herbs in Daily Life & Cooking 27:25 – Cultural & Ancestral Traditions 30:54 – Herbal Support for Families 33:39 – Final Thoughts: Trusting Natural Medicine
Connect with Kellie: Instagram: @mysticgingercollective Website: https://www.mysticgingerapothecary.com
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Nourish Your Heart, Know Your Numbers, and Empower Your Health with Michelle Routhenstein
10 mars 2026
00:46:05
In this episode of the WellToYou Podcast, host Sue McCarroll sits down with Michelle Routhenstein, a preventative cardiology dietitian, to explore the powerful role nutrition plays in heart health and disease prevention. Together, they unpack what your cardiovascular numbers really mean, how inflammation contributes to heart disease, and why lifestyle choices matter just as much as genetics. Michelle shares practical, realistic dietary strategies, discusses the limitations of hospital nutrition, and emphasizes the importance of personalized advocacy and proactive health monitoring.
This conversation is a must-listen for anyone looking to take control of their heart health through informed, sustainable lifestyle changes!
🔑 Keywords heart health, cardiovascular disease prevention, nutrition for heart health, cardiology dietitian, inflammation and heart disease, lifestyle changes, whole foods, medication management, dietary guidelines, health monitoring
⏱️ Episode Chapters 00:00 – Introduction to Heart Health & Nutrition 03:36 – Understanding Cardiovascular Disease Prevention 07:14 – The Role of Nutrition in Heart Health 09:29 – The Body as an Interconnected System 11:57 – Genetics vs. Lifestyle Choices 17:03 – Inflammation & Its Impact on the Heart 19:43 – Medication Management & Nutrition 24:10 – Practical Dietary Changes 25:43 – Why Breakfast Matters 27:47 – Challenges with Hospital Food 30:30 – Rethinking Kidney & Heart Diets 33:10 – Dietary Needs for Prevention 36:13 – Salt, Sodium & Heart Health 39:57 – Whole Foods vs. Processed Foods 43:00 – Taking Charge: Monitoring Your Numbers
About Our Guest:
Michelle Routhenstein, MS, RD, CDCES, CDN is a preventive cardiology dietitian and the founder of Entirely Nourished, a virtual nutrition counseling practice dedicated to helping people take control of their heart health through personalized, science-based nutrition.
With over 14 years of experience as a registered dietitian specializing in cardiovascular disease, Michelle takes a whole-person nutrition approach, considering all aspects of heart health including inflammation, blood pressure, heart function, heartbeat regularity, cholesterol, blood sugar, and other key factors. She helps clients improve their cardiometabolic risk profile, stabilize atherosclerosis, and support the prevention and management of heart failure and atrial fibrillation.
She earned her Bachelor’s and Master’s degrees in Clinical Nutrition from New York University, where she also completed her dietetic residency.
Outside of work, Michelle enjoys exploring life with her husband and four sons through travel, biking, delicious food, and family experiences. She lives in New York and works with clients virtually.
Visit www.entirelynourished.com to learn more.
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Shamanic Healing, Nervous System Safety & the Power of Community with Tom Darby
24 févr. 2026
00:49:36
Season 14, Episode 4: Shamanic Healing, Nervous System Safety & the Power of Community with Tom Darby
Keywords:
Shamanic healing, plant medicine, trauma release, energy work, nervous system regulation, soul retrieval, community healing, holistic health, personal transformation, spiritual healing
Summary:
In this episode of the Well2You Podcast, Sue McCarroll sits down with shamanic healing facilitator Tom Darby for a grounded, thoughtful conversation about healing at the energetic, emotional, and nervous system level. Tom shares his personal journey into shamanic work and unpacks what modern shamanic healing actually looks like beyond misconceptions or extremes. Together, they explore the role of plant medicine (and why it’s not the center of the work), the importance of safety and consent, and how healing unfolds most sustainably when the nervous system feels supported.
This conversation emphasizes community as medicine, healing as a personal process rather than a prescription, and the idea that transformation doesn’t come from being “fixed,” but from being met, witnessed, and regulated.
Aligned with Season 14: Whole Body, Real Life, this episode offers a grounded look at spiritual healing that honors the body, the pace of integration, and the reality of everyday life.
Key Takeaways:
• Shamanic healing works with energy and trauma stored beyond conscious awareness • Plant medicine can be supportive, but it is not required for healing • Illumination helps identify where healing is needed physically, emotionally, or energetically • Extraction is used to release energies or imprints that no longer serve the body • Consent and nervous system safety are foundational to all healing work • Healing happens at the pace the nervous system can tolerate
Notable Sound Bites: “Everything is a choice.” “Safety is the medicine.” “Welcome to your awakening.”
Chapters: 00:00 – Introduction to Shamanic Healing 01:15 – Tom’s Healing Journey 03:15 – Understanding Plant Medicine 07:07 – What Most of Tom’s Practice Really Looks Like 10:00 – The Illumination Process Explained 12:41 – Understanding Energy Extraction 15:21 – How Illumination & Extraction Work Together 23:16 – Aftercare, Integration & Safety 24:29 – Advanced Healing Techniques 26:04 – Outsourcing Healing vs Personal Responsibility 29:09 – Real-Life Examples of Healing Work 30:06 – The Nonlinear Nature of Healing 31:18 – How the Body Communicates Trauma & Safety 32:19 – Choice, Agency & Healing 34:15 – Shedding, Growth & Transformation 36:22 – Why Community Is Essential 40:40 – Psychedelic vs Non-Psychedelic Plant Medicine 46:10 – Nervous System Regulation & Integration 49:46 – Soul-Level Transformation 52:44 – Finding Supportive Community
Connect with Tom: Website: www.luminaryshaman.com Instagram: www.instagram.com/luminaryshaman
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
A Legacy in Motion: Pilates, Healing, and Whole-Body Practice with Maria Earle
10 févr. 2026
00:45:21
In this episode of the Well2You Podcast, host Sue McCarroll interviews seasoned Pilates educator Maria Earle. Maria shares her journey into Pilates, starting from her early experiences in dance to becoming a prominent figure in the Pilates community. The conversation explores the evolution of Pilates teaching, the current state of the industry, and the importance of maintaining a playful and curious approach to movement. Maria emphasizes that Pilates can serve as both a workout and a healing practice, encouraging listeners to find joy in their movement journey and to never give up on finding the right teacher. She also offers valuable advice for aspiring Pilates instructors, highlighting the significance of time and dedication in mastering the craft.
Takeaways:
• The learning process in Pilates is ongoing and never truly ends. • Pilates can serve as both a workout and a healing practice. • Maria encourages aspiring teachers to have a solid understanding of Pilates before entering teacher training. • Maria's teaching philosophy is rooted in fostering individual potential in students.
Keywords:
Pilates, movement education, teaching philosophy, Maria Earle, Pilates journey, movement science, Pilates community, teaching methods, Pilates evolution, movement healing
Sound bites:
"Pilates was my side gig." "Don't give up on Pilates!" "The learning never ends."
Meet Maria Earle:
Maria Earle is a seasoned Pilates educator with a wealth of experience in the industry. Her journey began in 1995 when she joined the Comprehensive Advanced Teacher Training Program at The Pilates Center (Colorado, USA). Since then, her approach to Pilates has undergone a profound evolution, shaped by years of dedicated practice and enriched mentorship under her teacher Kathleen Stanford Grant with whom she studied with for thirteen years while living in New York City. This unique experience deeply ingrained in her a rich understanding of the Pilates method, ultimately influencing her teaching philosophy.
A sought after movement educator, Maria is known for her adept problem-solving, clear instructional approach, and engaging teaching style that infuses playfulness into the learning process. At the core of her teaching philosophy lies a firm belief that effective teaching is marked by fostering the unique potential within each student. Maria has presented her work at prestigious training centers and conferences worldwide, including Pilates On Tour, The Pilates Method Alliance, Body Control Pilates, and The Pilates Foundation. She has also been featured as a guest teacher on Pilates Anytime, and in Pilates Style Magazine.
Connect with Maria:
Website: www.mariaearle.com
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
ELDOA Explained: Joint Health, Mobility & Healing with Mira Rucker
27 janv. 2026
00:43:00
In this episode of The Well2You Podcast, Sue McCarroll sits down with Mira Rucker, licensed massage therapist, recovery specialist, and ELDOA practitioner with over 20 years of experience in bodywork and movement therapy. Together, they explore ELDOA (Longitudinal Osteoarticular De-coaptation Stretches); a precise, intentional practice designed to create space within the joints, improve mobility, reduce pain, and support long-term spinal and nervous system health.
Mira breaks down what ELDOA actually is (and what it’s not), why joint decompression is essential for healing, and how ELDOA supports the body’s ability to counteract the effects of gravity, stress, and aging. The conversation also highlights the importance of hydration, fascia health, and body awareness, as well as how ELDOA integrates beautifully with Pilates, yoga, and other movement practices.
This episode is a powerful reminder that healing doesn’t always require more effort, sometimes it simply requires more space!
Key Takeaways: • ELDOA stands for Longitudinal Osteoarticular De-coaptation Stretches. • Creating joint space improves mechanics, circulation, and pain reduction. • Proper hydration is essential for fascia health and effective ELDOA practice. • The practice enhances body awareness, nervous system regulation, and mind-body connection. • ELDOA integrates seamlessly with Pilates, yoga, osteopathy, and bodywork.
Episode Chapters: 00:00 – Introduction to ELDOA and Mira Rucker 03:01 – What Is ELDOA? Definition and Core Benefits 06:02 – How ELDOA Works: Joint Mechanics Explained 08:45 – Mira’s Journey Into ELDOA and Bodywork 11:57 – ELDOA and Osteopathy: A Whole-Body Approach 14:59 – Integrating ELDOA with Pilates and Yoga 18:01 – Mobility vs. Flexibility: Why Space Matters 20:59 – Hydration, Fascia, and Movement 24:01 – Pain, Compression, and Joint Health 26:46 – Aging, Gravity, and the Need for Decompression 27:37 – Mind-Body Awareness Through ELDOA 30:10 – Precision, Presence, and Nervous System Support 35:03 – Movement as Quality of Life 39:39 – What to Expect in an ELDOA Class 44:06 – The Future of ELDOA and Therapeutic Movement
Keywords: ELDOA, Mira Rucker, joint health, bodywork, mobility, flexibility, osteopathy, hydration, aging and movement, Pilates, fascia, spinal decompression, nervous system health
Meet Mira Rucker:
Mira is licensed massage therapist and recovery specialist with over 20 years of experience. Her practice, Align & Recover, offers an integrative approach to help you move better, feel better, and live stronger. Mira’s work is shaped by her experience with professional and collegiate athletes (including the Philadelphia Flyers, Temple University, and Cornell), and advanced certifications in Pilates, Yoga, ELDOA, Craniosacral Therapy, and Functional Movement.
Book your session today! mira.massagetherapy.com
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Why Wellness Feels So Complicated (And How We’re Simplifying It This Season)
13 janv. 2026
00:23:01
Keywords:
Wellness, health trends, biohacking, self-care, holistic health, modern wellness, social media influence, individual needs, health systems, self-trust
Summary:
In this Season 14 kickoff episode of The Well2You Podcast, Sue McCarroll introduces the theme “Whole Body, Real Life.” She explores why modern wellness often feels overwhelming and disconnected, and why more information doesn’t always lead to better health. Sue unpacks the impact of constant health trends and social media influence, emphasizing that wellness is not one-size-fits-all. This episode sets the tone for the season by reframing health as an integrated system and encouraging listeners to simplify, tune in, and trust their bodies instead of chasing every new trend.
Key Takeaways:
• The goal of this season is to simplify wellness, not add more pressure. • Wellness often feels complicated due to overwhelming and conflicting information. • Individual needs variety; What works for one person may not work for another. • Social media can amplify unqualified or context-free wellness advice. • Health is a system; all parts of the body are interconnected. • Listening to your body is foundational to long-term wellness. • You don’t need to follow every trend; Focus on what truly supports you. • Integration of practices is more effective than extremes. • Trust your body and respond to its signals. • Wellness should support real life, not become another source of stress.
Sound Bites “Wellness feels so complicated.” “Your body wants what’s going to help it.” “Slow down and be present.” “Health is a system.” “You don’t need to do everything.”
Episode Chapters:
00:00 – Welcome to Whole Body, Real Life 02:02 – The Challenge of Modern Wellness 08:07 – Understanding Individual Wellness Needs 14:02 – The Role of Social Media in Wellness Trends 19:59 – Integrating Wellness Practices 24:13 – Closing Thoughts & What’s Ahead This Season
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Peace Out 2025: Harvesting Health + What I’ve Learned
23 déc. 2025
00:31:11
Focus Quote: “Nourish the soul to heal the body.” — Sue McCarroll
Keywords:
health, healing, nourishment, boundaries, rest, community, emotional wellness, personal growth, podcast, self-care, nervous system, seasonal healing, women’s wellness, holistic health
Episode Summary:
In this intimate, season-closing episode of The Well2You Podcast, Sue McCarroll reflects on her personal healing journey throughout Season 13 and the deeper meaning of being “back to healthy.” Navigating recovery after mold exposure, Sue shares how healing unfolded not through force or hustle, but through rest, boundaries, nourishment, and nervous system support.
This solo episode is an invitation to slow down, reflect, and integrate. Sue explores how true nourishment goes beyond food to include emotional safety, supportive relationships, and rhythms that honor the body’s need for rest. She highlights the essential role of community in healing and offers gentle guidance for listeners to create their own “nourish, heal, thrive” practices as they move into a new season.
As the year comes to a close, this episode serves as a reminder that healing is seasonal, deeply personal, and rooted in listening inward.
Key Takeaways:
• Healing is not linear and requires patience, grace, and self-trust. • Nourishment extends beyond food to include emotional, relational, and energetic care. • Boundaries are essential for protecting personal energy and nervous system health. • Rest is not indulgent — it is necessary medicine for healing. • Community and safe connection play a vital role in emotional wellness. • Anxiety can be supported and lived with through awareness and regulation. • Saying no without guilt is a powerful form of self-care. • Reflecting on what truly nourishes you guides intentional living. • Healing requires a focus on stress reduction and nervous system support. • Each season of life brings different healing needs, rhythms, and practices.
Sound Bites: 🗣️ “Nourishment must be soul-deep.” 🗣️ “Rest is medicine.” 🗣️ “Healing happens when we slow down enough to listen.”
Chapters:
00:00 — Welcome & Season 13 Reflection 07:01 — The Healing Journey: Mold Exposure & Recovery 19:43 — Lessons Learned: Nourishment, Boundaries & Rest 25:44 — Community, Support & Emotional Wellness 32:21 — Looking Ahead: Integration, Intentions & What’s Next
Reflection for Listeners:
As you move into a new season, ask yourself: What truly nourishes me — and where do I need more rest, space, or support?
Closing Invitation If this season of The Well2You Podcast supported your healing journey, consider leaving a review or sharing this episode with someone who could use permission to slow down, rest, and listen inward. Thank you for being here, for doing the inner work, and for honoring your own path to healing. 💛
xo, Sue
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Food As Information, Not Punishment with Dr. John Kim
09 déc. 2025
01:05:10
Keywords: functional medicine, redox reactions, cell function, holistic health, patient care, wellness, medical testing, health terrain, resilience
Summary:
In this episode of the Well2You Podcast, Dr. John Kim shares his powerful journey from conventional pharmacy to functional medicine; and why he believes the current model is failing patients. He breaks down the importance of addressing root causes, supporting cellular health, and rebuilding resilience in a world where people are becoming sicker despite more medical interventions.
Dr. Kim introduces The Encore Method, his structured roadmap to recovery that prioritizes environmental healing, nervous system regulation, circadian rhythm, and strategic nutrition. He also explains the Cell Danger Response, the impact of mold toxicity, and why hormone replacement therapy should be used as a supportive tool, not a quick fix. This episode is a must-listen for anyone seeking a deeper understanding of integrative health, chronic illness, and what it takes to truly get well.
“Let food be thy medicine and medicine be thy food.” – Hippocrates
Top Takeaways:
• Functional medicine, as it currently stands, is broken and needs a major shift. • Cellular function and redox balance are foundational to energy and recovery. • Despite advancements, patients are becoming sicker and more inflamed. • A truly holistic approach must integrate environment, nervous system health, and nutrition. • Mold toxicity plays a major role in persistent health issues.
Sound Bites “The cell danger response is crucial.” “Your environment must be a sanctuary.” “Food plays a critical role in health.”
Chapters 00:00 — Introduction to Dr. John Kim 01:24 — From Traditional Pharmacy to Functional Medicine 03:18 — Personal Health Challenges & Root Cause Discovery 08:28 — Understanding Mold & Its Impact on Health 13:21 — Cell Danger Response & Healing Mechanisms 21:25 — The Multifactorial Nature of Chronic Illness 22:01 — Mold Toxins & Cellular Health 26:04 — Cellular Health & the CDR 28:10 — The Encore Method: A Roadmap to Recovery 29:34 — Environmental Foundations for Healing 31:31 — The Importance of Circadian Rhythm 35:01 — Nervous System Regulation & Detoxification 36:00 — The Role of Fatty Acids in Cellular Repair 40:25 — Nutrition for Healing: Seasonal Paleo Approach 46:35 — How Food Supports Cellular Reset 49:07 — Sunlight, Seasonal Shifts & Energy 50:53 — Detoxification Pathways & Gut Health 54:45 — Microbiome Restoration 57:57 — Hormone Replacement Therapy: A Tool, Not a Solution
About Dr. John Kim:
Use THIS link to SAVE $250 on his course, BEYOND THE MOLD: https://www.kimwellness.co/wells2you
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
The Power of Rest and Rituals with Caitlin Hatzenbuhler
25 nov. 2025
00:43:39
Keywords: rest, rituals, well-being, mindfulness, holistic health, Caitlin Hatzenbuehler, Sue McCarroll, motherhood, self-care, community
Summary: In this calming and insightful episode of the Well2You Podcast, host Sue McCarroll and Caitlin Hatzenbuehler dive deep into the transformative role of rest and rituals in everyday life. Caitlin shares her recent transition to a quieter town and how slowing down has reshaped her understanding of rest, motherhood, and well-being. Together, they explore why rest isn’t a luxury, or a sign of laziness, but a vital part of health, productivity, and emotional resilience. They discuss how our environment influences our ability to rest, the importance of creating daily rituals, and why listening to the body is essential for holistic wellness. This episode is an invitation to pause, breathe, and reconnect with what truly nourishes you.
Top Takeaways: • Rest is essential for healing, regulation, and overall well-being. • Your environment plays a powerful role in your ability to relax. • Micro-moments of pause are vital for mental health • Listening to your body helps you understand what you truly need. • Slowing down can benefit families, especially in fast-paced seasons.
Sound Bites: “Rest is not idleness.” “Rest is productive.” “Rest is nourishment.”
Chapters: 00:00 — Introduction to Rest and Ritual 02:04 — Caitlin’s Life Updates and Transition 06:02 — The Importance of Slowing Down 12:10 — Understanding Rest and Recovery 16:03 — Cultural Differences in Lifestyle 22:00 — The Impact of Environment on Well-Being 25:41 — The Healing Power of Nature 28:05 — Creating Rituals for Rest 30:10 — Finding Moments of Pause 34:46 — Redefining Rest and Productivity 39:15 — The Importance of Rest in Holistic Health 41:01 — Listening to Your Body’s Needs 43:31 — Rest as Nourishment and Recovery
About Caitlin:
Caitlin Hatzenbuhler is the founder of Conscious Core, a wellness brand that helps women reignite their spark through purposeful movement, nourishing habits, and authentic self-care. That shift led her to become a comprehensively trained Pilates instructor and certified Integrative Nutrition Health Coach, helping other women rebuild their strength, energy, and vitality from the inside out.
For over a decade, Caitlin has been on her own wellness journey and has used that experience and passion to support hundreds of women through classes, coaching, workshops, retreats, and online programs —guiding them toward confidence, balance, and a vibrant life without judgment or toxic positivity. And in 2026 she will be publishing her first book Vibrant Motherhood: A Real Mom’s Guide to Reclaiming Energy, Joy and Yourself.
Follow her journey on Instagram @conscious_core_caitlin (https://instagram.com/conscious_core_caitlin) or visit www.consciouscore.co (http://www.consciouscore.co)
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Summary: In this episode of the Well2You Podcast, host Sue McCarroll sits down with Dr. Deborah Brown to unpack the essential role of boundaries in healing and maintaining healthy relationships. Together, they explore how empathy, self-awareness, and nervous system regulation influence the way we communicate and uphold our limits.
Takeaways: • Boundaries begin with recognizing and honoring your own limits. • Your nervous system can guide you in recognizing when limits are crossed. • You are responsible for creating change in your environment and relationships. • Boundaries in intimacy require shared understanding and ongoing effort. • Learned helplessness can block growth; awareness restores agency. • Identifying personal values strengthens emotional security. • Discomfort in boundary-setting often signals transformation.
Sound Bites: “Your body hears everything your mind says.” “Boundaries are shared, not set.” “You can have autonomy and connection.”
Chapters: 00:00 Introduction to Boundaries and Healing 03:01 Understanding Personal Limits 05:56 The Challenge of Empathy in Boundary-Setting 09:01 How the Nervous System Informs Boundaries 11:53 Setting and Communicating Boundaries in Relationships 14:59 Emotional Safety and Mutual Understanding 17:56 Generational Perspectives on Boundaries 21:02 Intimacy, Communication, and Connection 24:43 Navigating Relationship Changes 26:45 Overcoming Learned Helplessness 28:10 Grief and Growth Through Change 31:10 Rediscovering Self-Trust and Emotional Security 33:45 Learning Through Discomfort 36:19 Maintaining Healthy Relationships Over Time 40:46 Final Reflections on Courage and Healing
About Deborah:
Dr. Deborah Brown is a psychotherapist and holistic healthcare provider. She is a behavioral health and social science researcher and writer examining how we make decisions about our health and our relationships. She is a strong advocate for ending mental health stigma and a popular voice in the mental health community. She is considered an expert in the area of human behavior, relationships, and sexual health.
Check out her NEW podcast: https://podcasts.apple.com/us/podcast/my-session-with-dr-deborah-brown/id1788991049?i=1000683123974
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Keywords: Pilates, movement, healing, wellness, mental health, personal journey, teaching, fitness, body awareness, ELDOA
Summary: In this episode of the Well2You Podcast, host Sue McCarroll sits down with movement experts Catherine Kennedy and Mira Rucker to explore the healing power of movement—especially through the lens of Pilates. Together, they share personal stories of transformation, discuss the emotional and physical benefits of consistent movement, and highlight how supportive environments help individuals reconnect with their bodies. The conversation explores the link between mental health and physical wellness, the art of teaching with compassion, and the importance of making movement accessible, enjoyable, and sustainable. They also spotlight current offerings at Opal Wellness Studio, including Pilates and ELDOA classes that help clients build strength, space, and stability from the inside out.
Top Takeaways: ✅ Movement supports both physical and emotional well-being. ✅ Personal experiences inspire lasting change. ✅ Consistency creates transformation. ✅ A welcoming environment encourages exploration. ✅ Community fosters accountability and joy.
Memorable Sound Bites: 💬 “Movement equals life.” 💬 “Pilates is for everybody.”
Episode Chapters: 00:00 — Intro to Healing Movement 02:57 — Personal Journeys 06:08 — The Power of Pilates 08:35 — Movement as Medicine 11:34 — Adapting Post-Injury 14:50 — The Role of Consistency 17:47 — Exploring ELDOA 20:51 — Teaching and Learning 23:46 — Recognizing Limits 28:23 — Embracing Limitations 30:20 — Modifications in Practice 32:34 — Connection Through Movement 36:16 — Impactful Teaching Moments 40:05 — Why Movement Matters 43:34 — Current Practices at Opal 47:00 — Final Thoughts on Healing
About Our Guests:
Catherine Kennedy teaches at Opal Wellness Studio after a decade in New York City. Her mission is to help others find peace and confidence in their bodies through Pilates. Catherine holds certifications from Gramercy Pilates, New York Pilates, and NASM, recently completing her Classical Mat certification at Opal and pursuing her Classical Comprehensive Equipment certification. 📸 Instagram: @catherinekennedypilates
Mira Rucker, LMT, founder of Align & Recover, brings over 20 years of experience as a licensed massage therapist and recovery specialist. Her integrative sessions combine targeted massage, ELDOA stretching, Pilates, yoga, and functional mobility techniques to enhance balance, posture, and long-term joint health. 💆♀️ Book with Mira: Align & Recover
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Summary: In this episode of the Well To You podcast, host Sue McCarroll sits down with Sheila Humphreys, a seasoned practitioner in the healing arts, for a heart-centered conversation on the transformative power of breathwork. Together, they explore how the breath serves as a bridge between body and consciousness—and how working with it can create profound shifts in both physical and emotional health. Sheila shares her personal journey into breathwork, the integration of various healing modalities, and the essential role of self-love, awareness, and community in the healing process. They discuss how chronic pain often has emotional roots, how stress impacts the nervous system, and why breathwork can be a powerful daily tool for returning to balance and calm. Whether you’re new to breathwork or deep in your healing journey, this episode invites you to pause, breathe, and remember that healing begins within. 🌿
Key Takeaways: 🌬️ Breath is the bridge between life and consciousness. 💛 Chronic pain often has emotional roots that need acknowledgment. 🪷 Self-care and self-love are essential before helping others. 🌿 Breathwork can lead to powerful personal and emotional shifts. 🧠 The body stores emotional tension that can manifest as physical pain. 🤝 Healing thrives in community and connection. 😌 Breathwork sessions can release deep emotional patterns. 🕯️ A daily breath practice enhances emotional and physical well-being. 🍃 Time in nature supports nervous system regulation and mental clarity. 🌸 Awareness and compassion toward your emotions open the door to healing.
Sound Bites: 🗣️ “Our issues are in our tissues.” 💫 “You just have to choose to.” 🌷 “You are more than enough.”
Episode Chapters: 00:00 — Introduction to Healing Arts and Breathwork 02:51 — The Importance of Breath in Healing 06:07 — Understanding the Nervous System and Chronic Pain 08:55 — Integrating Breathwork with Bodywork 12:00 — Overcoming Resistance to Breathwork 14:47 — The Impact of Stress on Hormones 17:56 — Self-Love and Healing 20:52 — The Role of Community in Healing 23:51 — The Power of Breathwork Sessions 26:55 — Creating a Daily Practice 29:57 — The Connection to Nature 32:48 — The Journey of Healing and Awareness 35:45 — The Structure of Breathwork Classes 38:46 — The Experience of Breathwork 41:46 — Finding Calm Through Breathwork 44:44 — Conclusion and Studio Information
About Our Guest:
Sheila (LMT, E-RYT) has 20 years experience in the healing arts, with a journey of continuous education that has led her through various paths. Her healing approach integrates Advanced Myofascial Release (MFR), Manual Lymph Drainage (MLD), breathwork meditation, and yoga.
Sheila utilizes multiple modalities to encourage healing in the mind and body- these comprehensive remedies foster both physical and mental well-being, emphasizing the need to address emotional states of consciousness alongside physical pain that resides in the body.
Sheila is a 700-hour advanced yoga teacher, breathwork healer, and Vodder certified Manual Lymph Drainage Therapist. She continues to study with various Rolfers across the country and continues her own personal healing with Breathwork Healer David Elliot.
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Infrared Healing with Brian Richards of SaunaSpace
30 sept. 2025
00:51:39
In this episode of the Well2You Podcast, host Sue McCarroll sits down with Brian Richards, the founder of Sauna Space.
Together, they dive into: 🌿 The science behind near vs. far infrared light 🌿 How sauna therapy supports detoxification, skin health, and cellular healing 🌿 The role of sensitivity and environment in shaping health outcomes 🌿 Inspiring customer stories of transformation 🌿 The behind-the-scenes challenges of product development and global manufacturing
Takeaways:
• Brian Richards transformed his own health through sauna therapy. • SaunaSpace combines light and heat therapy to optimize wellness. • Near infrared light penetrates deeply to promote tissue repair and healing. • Sauna therapy improves skin health and supports detoxification. • Customer stories reveal profound health transformations. • Light therapy boosts cellular function, energy, and resilience.
Sound Bites 🎙️ “The sun powers us.” 🎙️ “It’s a more holistic approach to health.” 🎙️ “You can mimic the sunrise in the morning.”
Chapters: 00:00 – Introduction to Sauna Therapy and Brian Richards 01:28 – Brian's Health Journey and the Birth of Sauna Space 06:44 – The Science Behind Near Infrared and Far Infrared 12:30 – The Benefits of Sauna Therapy for Detoxification 18:01 – The Unique Experience of Sauna Space 24:07 – Customer Transformations and Success Stories 26:06 – Individual Responses to Detoxification 28:05 – The Health Benefits of Sauna Therapy 29:05 – Navigating Sensitivity and Personal Experiences 32:12 – The Journey of Product Development 35:46 – Customer Care and Experience 37:07 – Challenges in Global Supply Chain 40:02 – The Role of Social Media in Health Decisions 41:02 – Understanding Light Therapy 45:17 – The Unique Benefits of Sauna Space Products
About Our Guest:
Brian Richards, the founder of SaunaSpace, embarked on a personal journey to overcome his own health challenges using the wisdom of nature and the power of light.
With a background in chemistry and experience in organic synthesis labs (including the invention of a novel fluorescent protein dye), Brian brings scientific rigor to every innovation. Guided by a vision of healthful, fulfilling lives for all, he has dedicated himself to developing high-quality tools that harness the transformative power of light and heat therapy. Each SaunaSpace product reflects his commitment to intentionality, craftsmanship, and the natural world.
Today, SaunaSpace stands as a testament to Brian’s unwavering dedication to helping others reconnect with their true selves, body, mind, and spirit.
You can also find more about Brian and SaunaSpace here:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Welcome to Season 13 of the Well To You Podcast! In this opening episode, Sue McCarroll shares her personal journey through health challenges—including living in a mold-infested environment—and how this became the turning point for her own healing.
This season is about healing and thriving. Together, we’ll explore how symptoms can be reframed as sacred messages from the body, how our environments and nutrition affect wellness, and how simple self-care practices can restore balance to the gut, nervous system, and overall health.
✨ This episode is both personal and practical, inviting you to listen inward, embrace small steps, and trust in your body’s ability to heal.
🌿 Takeaways
• The theme of Season 13 is about healing and thriving. • Symptoms are messages from the body, not enemies. • Mold exposure can significantly impact physical and emotional health. • Our environment is a key factor in overall well-being. • Detoxification and clean eating can support recovery. • Listening to your body is an essential part of healing. • Small, consistent steps create big shifts in health. • The gut and nervous system are deeply interconnected. • Empowerment comes from taking control of your health journey. • You already have the ability to heal yourself.
🔊 Sound Bites “Symptoms aren’t enemies—they’re messages guiding us back to balance.” “Your environment matters as much as your nutrition.” “Healing begins when we stop fighting the body and start listening to it.”
📖 Chapters 00:00 – Welcome to Season 13: A Journey to Healing 10:17 – The Impact of Environment on Health 16:24 – Tools for Healing: Detoxification and Nutrition 24:30 – Empowerment Through Self-Healing
👉 Tune in to Episode 197 wherever you get your podcasts, and join us for a season of healing, nourishment, and empowerment.
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
🎧 NEW PODCAST EPISODE: Becoming Your Own Healer — Episode 6 of our Radiant Reset Series 🎧
In this closing episode of the Well2You Podcast’s Radiant Reset Summer Series, Sue McCarroll reflects on what it truly means to become your own healer. 💛 Through the lens of personal sovereignty, self-trust, and holistic health, Sue reminds us that healing isn’t about striving for perfection—it’s about learning to love even the hardest parts of ourselves. She invites listeners to look inward for guidance, curate their social media feeds to reflect positivity, and use simple mindfulness and wellness practices to track rhythms of emotional and physical well-being. As we transition into fall, this conversation is a grounding reminder that self-care, emotional well-being, and mindful reflection create the foundation for sustainable healing.
✨ “Healing isn’t about becoming the best version of yourself. It’s about letting the worst version be loved.” – Unknown
🌿 Inside this episode, we explore: ✔️ Personal sovereignty + the power of self-trust in your healing journey ✔️ Why curating your social media feed can nurture emotional well-being ✔️ Using wellness logs, mindfulness, and self-care rituals to track your needs ✔️ Simple fall practices to maintain balance and stay aligned ✔️ A recap of the key quotes + lessons from the entire Radiant Reset Series
💡 Key Takeaways: ⭐️ You already carry the power to heal yourself. ⭐️ Healing isn’t about becoming “the best version”—it’s about self-acceptance. ⭐️ Talk to yourself as kindly as you would to your best friend. ⭐️ Social media can be a tool for positivity and reflection. ⭐️ Self-sacrifice is not love—boundaries are essential. ⭐️ Your body hears everything your mind says. ⭐️ You alone are enough; you have nothing to prove. ⭐️ Nourishing the soul often unlocks physical healing. ⭐️ Letting the worst version of yourself be loved is important. ⭐️ Reflect on what made you feel better this summer and carry it forward.
🕰️ Episode Chapters: 00:00 Introduction to the Radiant Reset Summer Series 01:28 Personal Sovereignty and Self-Trust 04:31 The Power of Social Media and Self-Reflection 10:17 Wellness Practices for the Fall 14:41 Recap of Key Quotes and Lessons Learned
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
🎧 NEW PODCAST EPISODE: The Nourishment You Actually Need — Episode 5 of our Radiant Reset Series 🎧 In this week’s episode of the Well2You Podcast, we’re looking beyond what’s on your plate to explore true nourishment—the kind that leaves you grounded, energized, and whole.
So often, we confuse stimulation with nourishment—reaching for caffeine, sugar, scrolling, or busyness to get through the day. But real nourishment feeds not just your body, but also your heart and spirit.
Join us as we explore: ✨ The four hungers—food, touch, joy, and stillness—and how to honor them ✨ How to recognize when you’re substituting quick fixes for real fulfillment ✨ The link between nervous system safety and healthy digestion ✨ Summer rituals to slow down, replenish, and restore balance
We’ll also share simple mindfulness practices and small daily actions that can help you feel truly nourished—without overcomplicating your self-care.
"Nourish the soul to heal the body." — Sue McCarroll 🕰️ Episode Breakdown [00:00] Introduction to Radiant Reset + Episode Overview [04:16] The Importance of True Nourishment [11:33] Understanding the Four Hungers [20:15] Summer Rituals for Nourishment [25:40] Mindfulness Practices to Support Fullness [27:37] Closing Thoughts + Reflection 💡 Key Takeaways ⭐️ Nourishment is multi-layered—body, mind, and spirit all need care. ⭐️ True nourishment is steadying and replenishing, not just stimulating. ⭐️ Listening to your body’s different hungers can guide intentional self-care. ⭐️ Nervous system safety is the foundation for healthy digestion and absorption. ⭐️ Summer is an ideal time to practice slow, mindful rituals for replenishment.
📝 Quotes to Carry With You "Nourish the soul to heal the body." "True nourishment leaves you feeling grounded and steady." "Where am I truly undernourished?" "Small actions, done with presence, can transform how you feel."
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
The Worthiness Wake-Up: Reclaiming Your Inner Value
05 août 2025
00:35:16
🎧 NEW PODCAST EPISODE: Worthiness Wake Up — Episode 4 of our Radiant Reset Series 🎧
In this week’s episode of the Well2You Podcast, we’re diving deep into the heart of self-worth—what it is, where it gets lost, and how we begin to reclaim it.
So many of us have been taught to hustle for our worth, to prove our value through performance, productivity, and pleasing. But what if your worth isn’t something to earn? What if it’s already within you, quietly waiting to be remembered?
Join us as we explore: ✨ The journey of unlearning old narratives around “being enough” ✨ The toll of busyness and over-functioning ✨ How to begin cultivating worthiness from the inside out
We’ll also share grounding practices, affirmations, and simple tools to help you reconnect with the truth of who you are—worthy, whole, and radiant.
"You alone are enough. You have nothing to prove to anybody." — Maya Angelou
🕰️ Episode Breakdown [00:00] Introduction to Radiant Reset + Episode Overview [02:30] Personal Story: The Search for Self-Worth [10:15] Recap of Previous Episodes [15:45] Cultural Narratives + The Busyness Trap [22:00] Practical Tools to Build Inner Worth [30:00] Affirmations + Grounding Practices [35:20] Closing Reflections + Gentle Invitation
💡 Key Takeaways
⭐️ You don’t need to earn your worth—it’s already yours. ⭐️ Cultural ideals often confuse busyness with value. ⭐️ Slowing down is an act of reclaiming your self-worth. ⭐️ Daily practices like affirmations and grounding rituals help anchor you in your truth.
📝 Quotes to Carry With You
"You are not required to set yourself on fire to keep others warm." "The true test of whether you can embrace your self-worth is whether you can feel worthy when you don't do anything." "Worthiness is not just a tool, it is actually a feeling that comes from inside of us." "When was the last time that you felt truly worthy without doing anything?"
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Regulate to Radiate: The Nervous System as Your Inner Guide
22 juil. 2025
00:27:16
🎧 Episode 3: Regulate to Radiate: The Nervous System as Your Inner Guide
Radiant Reset: A Summer Series for Healing, Worth & Wholeness
✨ Episode Summary In this episode of the Well2You Podcast, Sue McCarroll explores the powerful role of nervous system regulation as the foundation of self-care. From understanding stress responses to embracing gentle daily practices, Sue invites listeners to rethink how they approach healing—especially during the slower rhythm of summer.
You’ll learn how emotional and physical symptoms often stem from dysregulation, and how micro moments of pause, breath work, and self-compassion can create space for true transformation. This is your permission slip to slow down, soften, and listen inward.
“Nervous system regulation is the new self-care.” – Irene Lyon
💡 Key Takeaways 🔹 Nervous system regulation is essential for sustainable self-care 🔹 Recognizing burnout is the first step toward healing 🔹 Inflammation often links to chronic stress and mindset patterns 🔹 Breath work and daily rituals calm the body and mind 🔹 Micro moments of pause can create lasting change 🔹 Presence helps reduce anxiety, overwhelm, and reactive habits 🔹 Curiosity (not shame) about our stress responses leads to growth 🔹 Summer naturally supports nervous system healing 🔹 Ditching guilt around rest is a radical act of mental wellness
⏱️ Chapters 00:00 – Welcome to the Radiant Reset Summer Series 02:37 – Nervous System Basics (Polyvagal Theory Made Simple) 11:05 – Daily Regulation Practices: Breath Work, Touch, Orienting 17:12 – Micro Moments of Pause & the Power of Stillness 24:10 – Final Reflections + Inviting Healing Through Summer
🔊 Sound Bites “We need to ditch the guilt.” “We need to have those slowdown times.” “Anxiety is worrying about the future.”
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
🎧 Episode 2: Inflammation Nation – Cooling the Fire Within Part of the Radiant Reset: A Summer Series for Healing, Worth & Wholeness
Summary: In this powerful solo episode of the Well To You Podcast, Sue McCarroll explores the multifaceted nature of inflammation—not just in the body, but in our emotional and environmental experiences. Using the relatable “bucket” analogy, Sue helps listeners understand how the cumulative effects of stress, poor nutrition, lack of sleep, and emotional overload can overflow into chronic inflammation and imbalance.
You'll learn practical, holistic tools for cooling the internal fire—from anti-inflammatory foods and breathwork to boundary-setting and mindset shifts. Whether you're navigating physical symptoms or feeling energetically drained, this episode offers clarity, compassion, and actionable steps toward healing.
✨ “Your body hears everything your mind says.” – Naomi Judd
Key Takeaways: 🔹 Inflammation isn’t just physical—it can be emotional and environmental. 🔹 The “bucket” analogy illustrates how stress and inflammation build over time. 🔹 You have the power to influence what fills (or empties) your bucket. 🔹 Quality sleep is a foundational anti-inflammatory tool. 🔹 Nutritional choices can either fuel or cool inflammation. 🔹 Breathwork helps soothe the nervous system and promote healing. 🔹 Boundaries are a form of self-care that reduces emotional stress. 🔹 Shifting your mindset transforms how you relate to stress. 🔹 Restorative movement supports long-term wellness. 🔹 Tuning into your body’s signals is key to sustainable healing.
Chapters: 00:00 – Introduction to Radiant Reset 02:51 – Understanding Inflammation 06:09 – The Bucket Analogy for Stress 08:57 – Managing Inflammation Through Lifestyle Choices 11:54 – The Role of Nutrition in Inflammation 16:06 – The Importance of Sleep and Restorative Practices 19:49 – Creating Boundaries to Reduce Stress 23:52 – Breathwork Techniques for Stress Relief 30:03 – Conclusion and Reflection on Mind-Body Connection
Sound Bites 💬 “You are not required to set yourself on fire to keep others warm.” 💬 “Chronic stress is a huge creator of inflammation.” 💬 “Your body hears everything your mind says.”
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
🎙 Episode Summary: In this kickoff episode of the Radiant Reset summer series on the WellTU Podcast, Sue McCarroll invites listeners to step into a season of intentional healing, worth, and wholeness. Through gentle reflection and practical insight, she explores how the energy of summer offers a natural opportunity to slow down, reconnect with nature, and recalibrate your inner rhythm. Sue shares signs of burnout we often ignore and offers grounding practices, tech boundaries, and mindset shifts to support a nourishing reset. This episode is a powerful reminder that self-care isn't indulgent—it's essential.
✨ Key Takeaways:
Embrace the pace of summer as an invitation to slow down. Wellness isn’t defined by how much you do. Nature has the power to soothe and regulate your nervous system. Recognizing burnout is the first step toward healing. Creating tech boundaries protects your peace and energy. Stillness isn’t laziness—it’s wisdom. Your energy is sacred; treat it with reverence. Self-care should nourish, not overwhelm. Listen to the quiet cues from your body. Rest is a radical act of self-respect. 🔍 Keywords: summer reset, self-care, wellness, nature connection, mindfulness, mental health, energy management, tech boundaries, nervous system regulation, holistic health
⏱ Episode Chapters: 00:00 – Introduction to Radiant Reset 05:32 – Embracing the Summer Slowdown 10:01 – Signs You Need a Reset 18:39 – Tech Boundaries and Nervous System Regulation 24:55 – Radical Self-Care & Energy Preservation
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
In this heartfelt solo episode, host Sue McCarroll reflects on the transformative journey of Season 11 of the Well To You podcast. From inspiring guest interviews to personal insights, Sue shares what made this season so impactful for the wellness community. She also offers practical and empowering self-care tips to help you stay grounded and nourished as summer begins.
As the episode wraps, Sue introduces Radiant Reset — a powerful new summer series focused on healing, self-worth, and deep nourishment. Get ready to welcome more ease, energy, and alignment into your life.
Key Takeaways ✨ Season 11 marked a meaningful evolution in the podcast’s mission and direction 🧘♀️ Zoom classes remain a valuable way to access wellness practices from anywhere 💊 Diet medications bring up important conversations around body autonomy and messaging 🫶 Radical self-care is essential when feeling exhausted or off-balance 😴 Prioritizing rest and resilience strengthens overall well-being 🥕 Focus on just 1–2 healthy habits to carry through summer 🌻 Eating seasonally supports both your body and your local farmers 🛑 Protecting your peace is non-negotiable in busy seasons 🎯 Staying connected to your personal wellness why keeps you aligned 🌞 The upcoming summer series, Radiant Reset, centers on healing and self-worth
Chapters 00:00 – Season 11 Wrap-Up and Reflection 10:05 – Embracing Summer: Health and Wellness Tips 21:53 – Introducing the Summer Series: Radiant Reset
Sound Bites 🔹 “You can zoom into any mat or yoga class.” 🔹 “Eat seasonally and mindfully.” 🔹 “Protect your peace.” 🔹 “Stay connected to your why.”
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Navigating Authenticity in a Curated World with Kari Marton-Rollins
27 mai 2025
00:36:57
In this episode of the Well to You podcast, host Sue McCarroll welcomes Kari Marton-Rollins, founder of The Quote Project — a powerful initiative blending photography and storytelling to amplify women's voices.
Kari shares her path from psychiatric nurse practitioner to photographer, and how her passion for authentic expression led to the birth of The Quote Project. Together, Sue and Kari explore themes of self-worth, vulnerability, and the healing power of sharing personal stories.
They dive into the challenges of showing up authentically on social media, the importance of creating safe spaces for storytelling, and how personal growth can emerge through art and reflection. At the heart of this conversation is a celebration of connection, community, and the freedom to own your narrative.
What quote would kari choose if she was a particpant?
“Every child is an artist. The problem is how to remain an artist once we grow up.” -Pablo Picasso
📝 Key Takeaways:
✅ The Quote Project empowers women through honest storytelling and impactful photography. ✅ Self-worth is foundational to prioritizing wellness and showing up fully. ✅ Vulnerability fosters deep human connection and shared understanding. ✅ Authenticity matters — especially in a world shaped by curated online lives. ✅ Creative projects can be a powerful path to personal growth and self-discovery. ✅ Art and storytelling are tools for healing, empowerment, and community building. ✅ Giving people control over how their story is told promotes trust and healing.
🎙️ Subscribe, share, and leave a review to support the show—it helps us keep showing up for you each week. 💛
📌 Chapters:
00:00 – Introduction to The Quote Project 02:15 – The Evolution of The Project 05:36 – Self-Worth & Vulnerability 10:03 – Navigating Authenticity Online 12:14 – Professionalism vs. Personal Truth 18:08 – Photography as Storytelling 20:03 – The Power of Shared Stories 24:32 – Vulnerability & Narrative Control 25:57 – Finding Connection Through Story 29:12 – Growth Through Personal Journeys 34:16 – Creating a Space for Diverse Voices
Featured Quotes
🗣️ "I want to keep it real and authentic." 🗣️ "This is not all about trauma." 🗣️ "It's all about sharing stories." 🗣️ "I want to start it without an end goal." 🗣️ "It's an evolution." 🗣️ "It's a calling." 🗣️ "I just wanted it to be an experience."
Keywords:
The Quote Project, women's empowerment, photography, storytelling, self-worth, vulnerability, mental health, social media, authenticity, personal growth, empowerment, community, healing, connection, art
🎙️ Meet Your Host: Sue McCarroll
Sue McCarroll is the founder of Opal Wellness Studio, a holistic health coach, certified Pilates teacher, and passionate guide for women navigating the beautiful chaos of motherhood, business, and self-discovery.
Sue brings a unique blend of mind-body wellness, self-compassion coaching, and real-life experience to the mic. A recovering perfectionist and former diet-culture devotee, she now empowers women to nourish themselves mentally, emotionally, and physically—with clarity, vitality, and joy at the center.
✨ Whether she's coaching clients, leading classes, or podcasting, Sue’s mission is to help women stop chasing "perfect" and start living in alignment with who they truly are.
📲 Connect with Sue on Instagram: @opal_wellness_studio 🌐 Learn more at: https://www.opalwellnessstudio.com/well2you-podcast
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Radical Self-Care: What It Really Means and When You Need It Most
13 mai 2025
00:28:23
🌀 Summary:
In this empowering episode of the Well2You Podcast, Sue dives deep into the concept of radical self-care—what it really means, how it differs from typical self-care, and why it’s absolutely essential for your mental, emotional, and physical well-being.
Sue shares personal stories and relatable reflections to help you identify when your body and mind are calling out for radical care. You'll learn how to set loving boundaries, say no to what drains you, and reclaim your energy and joy—without guilt.
If you’ve ever felt burned out, overwhelmed, or just disconnected from yourself, this episode is for you.
🧘♀️ What You’ll Learn:
The difference between radical self-care and regular self-care How to spot the signs that you're in need of a reset Why setting boundaries is an act of self-preservation Practical ways to start putting yourself first—guilt-free How to say no with confidence and reclaim your joy
📝 Key Takeaways: ✅ Radical self-care is not a luxury—it’s a necessity ✅ Boundaries are loving, not selfish ✅ Your energy is sacred—guard it ✅ Everyone’s version of self-care looks different ✅ Rest is not laziness, it's restoration
🎙️ Subscribe, share, and leave a review to support the show—it helps us keep showing up for you each week. 💛
📌 Chapters: 00:00 – Introduction to Radical Self-Care 02:52 – Recognizing the Need for Self-Care 06:11 – Radical vs. Regular Self-Care 09:04 – Why Boundaries Matter 12:14 – Reclaiming Your Energy & Joy 15:11 – Practical Steps You Can Take Today 18:07 – Nourish Your Soul with Boundaries 20:46 – Final Thoughts & Encouragement
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
🌀 Summary: In this soul-stirring episode of the Well2You Podcast, host Sue McCarroll sits down with Sam Zeff, a certified breathwork facilitator and intuitive guide, for a powerful conversation on healing, presence, and transformation.
Together, they dive into Sam’s personal path to breathwork, the emotional depth it unlocks, and why breathwork is not just a wellness trend—it’s a gateway to authentic self-discovery. You'll learn how somatic breathwork can help release trauma, calm the nervous system, and guide you back to your true self.
This episode is for you if you're craving stillness, searching for healing, or ready to reconnect with who you really are—beyond the noise of cultural expectations.
💡 What You’ll Learn:
How breathwork differs from and complements meditation Why breathwork helps release emotions stored in the body The importance of radical self-care and creating space for healing How breathwork fosters self-compassion and nervous system regulation Why feeling your emotions is essential to freedom and growth The role of presence, honesty, and responsibility in personal transformation
🧘♀️ Key Takeaways: ✔️ Breathwork is a powerful tool for emotional and spiritual healing ✔️ Self-compassion is a radical act of self-love ✔️ Presence is the key to transformation ✔️ Releasing emotional blocks can open the door to clarity and peace ✔️ Radical honesty with yourself is the foundation for growth ✔️ It’s not about fixing your life—it’s about shifting how you show up for it
🕰️ Chapters: 00:00 – Intro to Breathwork + Meet Sam Zeff 02:14 – Sam’s Journey to Breathwork 04:55 – Personal Stories of Transformation 07:53 – Types of Breathwork 10:14 – Breathwork vs. Meditation 18:39 – Healing Trauma through Somatic Practice 24:29 – Self-Compassion + Worthiness 28:08 – Navigating Cultural Pressures 32:15 – Awakening to a New Life 36:28 – Radical Self-Care + Responsibility 40:24 – Creating Space for Self-Discovery 50:01 – Experiencing a Breathwork Journey 55:53 – The Ongoing Path of Personal Growth
⭐️ Meet Sam Zeff: Sam Zeff is a Certified Breathwork Facilitator and Intuitive Guide, renowned for his ability to hold space with both raw honesty and deep compassion. Originally from the Philadelphia area but formerly based in Los Angeles, he has worked extensively with wellness spaces specializing in cold plunge, sauna, and breathwork journeys. His own profound personal transformation led him to the life-changing power of Breathwork—an awakening that ignited his mission to share this practice with others.
Through his work with individuals and groups, Sam helps people break through limiting patterns, shift their perspectives, and reconnect with their most authentic selves. With an unwavering dedication to truth and self-discovery, he empowers others to step boldly into their power, trust their inner wisdom, and pursue the life their soul is calling them to live.
📲 Connect with Sam on Instagram: @sam.zeff
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
The Pursuit of Happiness: Myths and Realities with Dr. Deborah Brown
15 avr. 2025
01:00:10
In this episode of the Well2You podcast, Sue and Dr. Deborah Brown discuss the complexities of happiness, exploring how emotional balance and societal pressures shape our understanding of happiness. They emphasize that happiness is not a constant state but rather a range of emotions that require recognition and acceptance. They delve into the importance of contentment, security, and the impact of relationships on emotional well-being. Through practical strategies and insights, they encourage listeners to embrace authenticity and prioritize realistic happiness. Key themes explored include self-reliance, personal responsibility, initiative, connection, and reflection—vital components for emotional well-being and personal growth.
About Deborah:
Dr. Deborah Brown is a psychotherapist and holistic healthcare provider. She is a behavioral health and social science researcher and writer examining how we make decisions about our health and our relationships. She is a strong advocate for ending mental health stigma and a popular voice in the mental health community. She is considered an expert in the area of human behavior, relationships, and sexual health. Dr. Brown holds a BA in Secondary Education/English, an MS in Clinical Mental Health Counseling, an MPhil in Social & Behavioral Science and a PhD in Human Services with a specialty in Public Health.
Brownstone Center for Wellness represents her goal of duplicating her efforts after years of working individually with patients to create improved outcomes in their mental health and overall in their quality of life. Her patients report growth and change due to her efforts to recognize the potential for all of us to grow and evolve beyond the limitations of our symptoms or mental health disorders. With a team of exceptional professionals, her goal is to create large scale social change related to mental health treatment and the reduction of internalized stigma related to mental health.
Connect with Deborah: Website www.instagram.com/drdeborahbrownstone Check out her NEW podcast: HERE
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
In this episode of the Well2You Podcast, Sue discusses how to balance hormones from the inside out. She emphasizes the body's innate ability to heal and outlines five key strategies: eating for alkalinity, promoting rest and relaxation, improving sleep quality, moving the lymphatic system, and supporting detoxification. Each strategy is explored in detail, providing listeners with actionable insights to enhance their hormonal health and overall well-being!
Takeaways:
• Our body has an innate ability to heal itself. • Eating for alkalinity is crucial for health. • 80% of your diet should consist of plants and veggies. • Promoting rest and relaxation helps reduce cortisol levels. • Improving sleep quality is essential for hormonal balance. • Movement aids in lymphatic circulation and detoxification. • Detoxification supports hormonal balance by removing excess hormones. • Stress management is key to maintaining hormonal health. • Trusting in our body's ability to heal is fundamental.
Chapters 00:00 Introduction to Hormonal Balance 01:51 Five Key Strategies for Hormonal Balance 03:20 Eating for Alkalinity 10:08 Promoting Rest and Relaxation 13:26 Improving Sleep Quality 17:12 Moving the Lymphatic System 21:32 Supporting Detoxification 24:24 Conclusion and Key Takeaways
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
In this episode of the Well2You Podcast, Sue interviews Barb Angelo, a hypnotist who shares her journey into hypnotherapy and the transformative power of past life regression. Barb discusses the emotional factors involved in hypnotherapy, the importance of addressing beliefs in habit change, and how the body stores emotional pain. The conversation highlights the significance of relaxation, self-hypnosis, and the healing potential of play, especially in children and teenagers. Barb emphasizes that hypnotherapy is a collaborative process where the client plays an active role in their healing journey. In this conversation, Sue and Barb delve into the transformative power of hypnotherapy, exploring themes of creativity, self-love, and the impact of education on personal growth. They discuss the importance of letting go, the differences in working with logical versus creative individuals, and the unique perspectives children bring to hypnotherapy. The conversation also touches on the significance of past life experiences and how they can influence current anxieties and fears. Ultimately, they emphasize the power of self-hypnosis and the importance of nurturing one's creative self.
Takeaways:
• The book 'Many Masters, Many Lives' inspired Barb's journey. • Emotional factors are crucial in hypnotherapy for lasting change. • Many clients have subconscious beliefs affecting their habits. • The body stores emotional pain, leading to psychosomatic symptoms. • Relaxation is key to effective hypnotherapy sessions. • Hypnotherapy is a collaborative process between the therapist and client. Letting go is a practice that becomes easier over time. • Past life experiences can influence current fears and anxieties. • Children are more open to hypnotherapy and can experience it differently than adults. • Self-hypnosis is a powerful tool for personal development. • Repetition of positive affirmations can lead to self-hypnosis. • Connecting with one's healing self is crucial for overall well-being.
About Barb:
Barb Angelo is an internationally recognized spiritual counselor, instructor, hypnotherapist, and past life specialist. She has trained with world renowned author and past life expert Dr. Brian Weiss, as well as many other prominent spiritual leaders and teachers. Barb’s been in private practice since 2007, and has been training other certified hypnotists and past life regression specialists for over a decade. She is the founder of The Higher Wisdom Academy, an approved school with the International Hypnosis Federation. Her office and learning center is located in Mt.Laurel, NJ
Connect with Barb:
www.barbangelo.com
www.instagram.com/soulwisdomenergy
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Weight Loss Medications and Modeling Healthy Behaviors for our Children with Jamie Zwier
04 mars 2025
00:48:39
In this episode of the Well To You podcast, Sue and Jamie Zwir discuss the importance of healthy eating and lifestyle changes, particularly in the context of children and the influence of medications like Ozempic. They explore how children's perceptions of food and body image are shaped by their parents' behaviors and the societal pressures surrounding weight loss. The conversation emphasizes the need for modeling positive eating habits, understanding the role of family in food choices, and focusing on whole foods and balanced diets rather than quick fixes or fad diets. In this conversation, Sue and Jamie Zwier explore the importance of healthy eating, particularly through the lens of the Mediterranean diet. They discuss how food education can empower children to make better choices, the significance of involving kids in cooking, and the need for a mindful approach to eating. The conversation emphasizes gradual changes in diet for lasting impact and the importance of teaching children about body positivity and self-worth. Jamie shares practical tips for parents to foster a healthy relationship with food at home, highlighting the joy of cooking together and the value of open communication about dietary choices.
• Kids are always observing their parents' eating habits. • Modeling positive eating behaviors is crucial for children. • Medications like Ozempic can influence perceptions of weight loss. • Healthy eating should be about nourishment and joy, not control. • Diets often create a negative relationship with food. • It's important to focus on whole foods and balanced meals. • Children can learn to make healthier food choices over time.
About Jamie Zwier:
Jamie, the founder of Oh How Healthy, LLC, is passionate about empowering kids and families to make healthy eating fun and accessible. Through engaging programs, she teaches children how to cook nutritious meals independently while involving families every step of the way. With a background in education and a health coach certification, Jamie skillfully combines learning and fun to help kids develop the confidence and skills needed to make wholesome food choices. By working closely with children, families, and schools, she bridges the gap between home, classroom, and community. Oh How Healthy equips families with the tools and knowledge to fuel their bodies with nutritious foods, fostering lifelong wellness habits.
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
What’s So Special about Opal Wellness Studio? with Mari Bartram and Meghan Marshall
18 févr. 2025
00:47:50
In this episode of the Well2You podcast, Sue, Megan, and Mari discuss the importance of self-love, particularly in the context of the upcoming month of February. They explore their passion for Pilates and yoga, the joy of teaching, and the unique community fostered at Opal Wellness Studio. The conversation also highlights the Love Yourself Challenge and upcoming retreats, emphasizing the significance of personal growth and wellness. In this engaging conversation, the speakers explore various themes centered around self-love, wellness, and the importance of community. They share personal anecdotes about their favorite things, from comfortable footwear and cozy moments at home to the joy of healthy eating and the benefits of wellness rituals like infrared saunas. The discussion highlights the significance of social connections, the impact of media on self-esteem, and the joy found in decluttering and creating peaceful environments. Ultimately, the conversation emphasizes the value of relationships in both personal and professional settings, showcasing the supportive community they've built together!
Takeaways:
Self-love is essential, especially during the month of February. Pilates and yoga share common principles that enhance overall well-being. Teaching provides a sense of community and connection among participants. Opal Wellness Studio fosters a supportive and welcoming environment. Engaging in Pilates strengthens the core and improves overall fitness. Building friendships through shared wellness experiences is invaluable. The physical space of a studio can greatly impact the sense of community. Investing in wellness is an investment in oneself.
keywords self-love, wellness, Pilates, yoga, community, Opal Wellness Studio, teaching, personal growth, fitness, mindfulness, self-love, wellness, Pilates, community, healthy eating, infrared sauna, decluttering, family connections, media impact, friendships
Chapters 00:00 Introduction to Self-Love and Wellness 04:08 Exploring the Connection Between Pilates and Yoga 12:21 The Joy of Teaching and Community Building 16:44 The Unique Environment of Opal Wellness Studio 21:00 The Love Yourself Challenge and Upcoming Retreats 26:26 Embracing Comfort: The Importance of Footwear 29:21 Self-Love and Connection: The Impact of Media 30:47 Cozy Moments: Finding Joy in Simple Pleasures 31:21 Healthy Eating: Discovering New Culinary Experiences 32:08 Wellness Rituals: The Benefits of Infrared Saunas 34:08 Social Connections: The Value of Friendships 35:44 Creating a Peaceful Space: The Importance of Environment 36:31 Meal Prep: The Aesthetic and Practical Benefits 38:14 Decluttering: Finding Joy in Minimalism 40:51 Family Connections: The Evolution of Communication 43:10 Community and Collaboration: Building Relationships in Business
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Feet First: Exploring The Benefits of IonCleanse Footbath with Charles Zeitler
04 févr. 2025
00:37:52
In this episode of the Well2You Podcast, Sue interviews Charles Zeitler from AMD, the manufacturer of the IonCleanse foot bath. They discuss the benefits of the IonCleanse, how it works, and the science behind detoxification through the feet. Charles shares insights on the importance of quality in detox devices, the significance of color changes during the process, and provides recommendations for effective detox protocols. The conversation emphasizes the need for thorough research when choosing wellness products and highlights the unique features of the IonCleanse compared to other detox methods. In this conversation, Charles Zeitler shares his experiences and insights regarding foot baths and the Ion Cleanse system. He discusses the transformative effects of foot baths on personal health, including energy levels and relaxation. The conversation delves into the science behind ion cleansing, emphasizing the importance of self-care and detoxification. Charles also compares different Ion Cleanse models, highlighting their unique features and benefits for both home users and practitioners.
Takeaways:
• The IonCleanse foot bath is a detoxifying product that uses electrolysis to draw toxins out through the feet. • The human body has multiple natural detox pathways, with the feet being a significant area for detoxification. • More detoxification occurs after the foot bath than during the session itself. • Color changes in the water during a foot bath are not definitive indicators of specific toxins. • The IonCleanse is one of the most expensive devices on the market due to its quality and effectiveness. • Safety is a priority; the IonCleanse is designed to be safe for users. • Research is crucial when selecting wellness products; choose established companies. • The IonCleanse can enhance the effects of other detox modalities like infrared saunas. • Hydration and electrolyte replenishment are important after a foot bath.
Chapters 00:00 Introduction to Ion Cleanse Foot Bath 05:57 The Science Behind Detoxification 12:05 Detox Protocols and Recommendations 18:03 The Importance of Quality in Detox Devices 25:41 Effects of Foot Baths on Energy and Relaxation 30:46 Discovering the Benefits of Self-Care
Learn more about IonCleanse Foot Bath:
Website :https://amajordifference.com
Instagram: www.instagram.com/ioncleanse
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Unlocking the Secrets of Flowpresso with Desiree De Spong
21 janv. 2025
00:32:04
In this episode of the Well2You Podcast, Sue interviews Desiree De Spong, the creator of Flowpresso, a lymphatic drainage technology. Desiree shares her journey in the lymphatic industry, the science behind her technology, and the importance of lymphatic health. They discuss the benefits of Flowpresso for various individuals, the significance of FDA approval, and post-session care recommendations. Desiree emphasizes the need for regular lymphatic drainage sessions and introduces additional tools like Flow Vibrate and Flow Orb to enhance self-care. The conversation concludes with insights on the lymphatic system's role in overall health and well-being.
Desiree De Spong, a visionary leader and the Founder and CEO of Medella Health in New Zealand, stands at the forefront of lymphatic therapy with nearly two decades of unwavering clinical expertise. A true luminary in her field, Desiree is not only a seasoned practitioner but an international educator who passionately imparts her profound knowledge through sought-after courses. Her impact resonates beyond borders, as she graces stages and conferences both in the USA and New Zealand, inspiring clinicians worldwide with her insights.
Takeaways:
• Flowpresso technology was developed to improve lymphatic drainage. • The sequence of compression is crucial for effective lymphatic therapy. • Lymphatic drainage can benefit everyone, not just those with health issues. • Regular lymphatic drainage helps reset the body's healing mechanisms. • FDA approval ensures the safety and effectiveness of Flowpresso. • Post-session care includes hydration and electrolyte balance. • Frequency of sessions can significantly impact health outcomes. • Flow Vibrate and Flow Orb are additional tools for lymphatic health. • The lymphatic system plays a vital role in immunity and detoxification.
Keywords:
Flowpresso, lymphatic drainage, health, wellness, Desiree De Spomg, lymphatic technology, self-care, FDA approval, Flow Vibrate, Flow Orb
Chapters 00:00 Introduction to Flo Prezzo and Desiree's Journey 03:01 The Science Behind Lymphatic Technology 06:10 Understanding the Importance of Lymphatic Drainage 09:00 The Benefits of Flo Prezzo for Everyone 12:04 Resetting the Body's Healing Mechanism 14:54 FDA Approval and Its Significance 18:01 Post-Session Care and Recommendations 21:01 Frequency of Flo Prezzo Sessions 23:53 Expanding the Lymphatic Tools: Flow Vibrate and Flow Orb 27:03 The Role of Fascia in Lymphatic Health 29:57 The Lymphatic System: Letting Go for Better Health
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Small Changes, Big Impact: Embracing Yourself in 2025
07 janv. 2025
00:21:29
In this episode of the Well2You podcast, Sue discusses the concept of New Year's resolutions and introduces an alternative approach: choosing a word for the year. She emphasizes the importance of selecting a word that resonates with personal goals and overarching themes for the year ahead. Sue encourages listeners to focus on small, manageable changes rather than strict resolutions, incorporating self-care and mindfulness as essential components of personal growth. The episode concludes with a reminder that it's okay to embrace oneself as they are while making small choices that can lead to significant positive changes in life!
Keywords: New Year's resolutions, personal growth, self-care, wellness, motivation, life balance, goal setting, mindfulness, self-improvement, health
Takeaways: Instead of resolutions, consider choosing a word for the year. A word can serve as a reminder of your goals and intentions. It's important to set realistic expectations based on your life circumstances. Self-care is crucial for being present for others. Your chosen word should inspire and motivate you throughout the year. Life will throw curveballs; adapt your goals accordingly. Small changes can lead to significant impacts on your well-being. You don't need to be perfect to make a positive change. Focus on what makes you feel good and fulfilled. Embrace yourself as you are while striving for growth.
Chapters: 00:00 Embracing New Beginnings: New Year's Resolutions vs. Words for the Year 10:30 Finding Your Word: A Guide to Personal Themes 18:34 Small Changes, Big Impact: Embracing Yourself in 2025
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Finding Balance: Do, Have, Love with Dr. Deborah Brown
17 déc. 2024
00:48:37
In this episode of the Well To You podcast, Sue and Deborah discuss the importance of reflecting on the past year and preparing for the new one. They explore the concept of life as chapters, the necessity of resets, and how to evaluate the past year without falling into toxic positivity. The conversation emphasizes the significance of perspective in personal growth and offers practical advice on how to reset for the new year in a manageable way. In this conversation, Deborah and Sue explore the concept of self-care through a unique triangle model that emphasizes the importance of purpose, security, and connection in achieving a fulfilling life. They discuss the impact of social media on self-perception, the necessity of questioning societal norms, and the significance of setting personal intentions for growth. The dialogue encourages listeners to reflect on their own lives, identify voids, and embrace change without the burden of regret or societal expectations.
Takeaways: • We are a culture of New Year's resolutions, but we can think differently about them. • Life is made up of chapters, and each year can be a reset point. • Humans crave resets, but we often resist change. • Where you are now is not where you're always going to be. • Growth often comes with discomfort and challenges. • It's important to evaluate what we hated about the past year without self-judgment. • Recognizing gains is as important as acknowledging setbacks. • Perspective plays a crucial role in how we experience emotions and situations. • A reset doesn't have to be monumental; small changes can be effective. • Being human means navigating imperfections and striving for better. Self-care is foundational to overall well-being. • Setting intentions should reflect personal values and goals. • Embracing change is crucial for personal growth. • We have the power to author our own life chapters.
Keywords: New Year, mental health, emotional wellness, personal growth, therapy, self-reflection, life chapters, resets, perspective, self-improvement, self-care, mental health, personal growth, social media, life goals, relationships, purpose, intentions, wellness, happiness
Chapters 00:00 Introduction to the New Year Reset 03:04 Understanding Life as Chapters 05:56 The Importance of Resets 09:00 Evaluating the Past Year 12:04 The Challenge of Pushing Forward 14:58 Recognizing Gains and Growth 17:58 The Role of Perspective in Growth 22:00 How to Effectively Reset for the New Year 26:33 The Triangle of Self-Care 29:52 Identifying Personal Voids 32:18 The Illusion of Social Media 34:14 Questioning Societal Norms 36:35 Setting Intentions for a Fulfilling Life 38:54 Embracing Change and Growth
Meet your host:
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
In this episode of the Well2You Podcast, Sue reconnects with former co-host Caitlin, who shares updates on her life, focusing on family, personal growth, and health. Caitlin discusses the challenges of parenting, especially with her children transitioning into middle school, and reflects on her recent milestone of turning 40. She dives into her fitness journey, including weight training and hormone changes, and shares her experiences with 4-H activities with her kids. The conversation highlights the importance of balance in life, health, and family commitments. In this conversation, Caitlin and Sue explore the themes of personal growth, the challenges of writing, the importance of connection, and the ebb and flow of life. Caitlin shares her journey of navigating transitions, focusing on family and health, and the desire to return to writing. They discuss the significance of community and connection, especially in the context of podcasting. The conversation also touches on the importance of aligning with one's natural rhythms and the acceptance of change as a part of life.
Keywords: Well2You Podcast, Caitlin, family, perimenopause, fitness, middle school, 4-H, life changes, health, parenting, life transitions, writing journey, connection, personal growth, wellness, circadian rhythms, podcasting, family, mental health, self-discovery
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
In this episode of the Well2U Podcast, host Sue interviews Jenny Powers, an accomplished writer, scientist, and athlete. They delve into the themes of epigenetics, ancestral trauma, the impact of modern stress on health, the importance of movement, gardening as a connection to nature, the significance of being present, the challenges of sleep in the modern world, and the disruption of circadian rhythms. Jenny shares her insights on how lifestyle changes can alleviate symptoms associated with menopause and improve overall well-being. In this conversation, Sue and Jenny discuss the importance of setting healthy boundaries, the distinction between health and life expectancy, and the impact of chronic diseases on society. They explore how lifestyle choices affect health outcomes, the cultural pressures that contribute to stress and busyness, and the role of modern medicine versus alternative approaches. Personal experiences highlight the journey to better health, emphasizing incremental changes and an evolutionary perspective on wellness. The conversation concludes with a look ahead to future topics in health and wellness.
Keywords: epigenetics, ancestral trauma, modern stress, health, movement, gardening, nature, sleep, circadian rhythms, menopause, health boundaries, life expectancy, chronic diseases, lifestyle choices, stress management, modern medicine, alternative health, nutrition, evolutionary health, wellness
About Jenny: Jenny Powers has embodied many incarnations in her life: an athlete, a scientist, a wife, a mom, and a writer. Each one led her closer to discovering her genuine self. Collegiate basketball trained her to push her body beyond physical limits. Earning her PhD in Immunology taught her to push her mind past mental barriers and soak in how research works. Becoming a mom caused a tectonic shift in her identity, as she learned what is truly important in life, which included finally pursuing her passion for writing.
Taking advantage of the opportunity to combine many of her “incarnations” into one purpose, Jenny researched and wrote On the Origin of Being. She is continually toppled over in awe by the research and discovery of human nature and humbled by the study of our amazing ancestors. She lives in Colorado with her human and furry family.
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.
Beyond the Veil: A Psychic Medium's Insights with Ashley Militch
29 oct. 2024
00:51:04
In this episode of the Well2You podcast, host Sue interviews Ashley Miltich, a gifted psychic medium and certified Reiki healer. They explore Ashley's journey of discovering her intuitive gifts, the role of Reiki in healing, and the dynamics of spiritual coaching and card reading. The conversation delves into the importance of caring for our spiritual and energetic bodies, the distinctions between angels, ancestors, and spirit guides, and the significance of the veil during Halloween. Listeners gain insights into navigating spiritual guidance and personal growth, as well as embracing seasonal changes and spiritual reflection. In this conversation, Ashley and Sue explore the interconnectedness of nature and self, the challenges of delivering spiritual messages, the effectiveness of virtual connections in spiritual practices, and practical tips for enhancing personal spiritual connections. They emphasize the importance of self-compassion, trust in guidance, and intentional living as key components of personal growth and healing.
Takeaways: • Caring for our spiritual bodies is as important as physical health. • Angels protect us, while ancestors provide guidance based on lineage. • Spirit guides help us navigate our life lessons and challenges. • The veil between worlds is thinner during Halloween, allowing for easier spirit connection. It's not about fighting nature, but being part of it. • Asking for permission before sharing messages is crucial. • Salt baths are essential for cleansing your aura. • Intentional living helps avoid exhaustion and enhances fulfillment.
Chapters 00:00 Introduction to Spiritual Healing and Intuition 02:12 Ashley’s Journey: Discovering Her Gifts 04:23 The Role of Reiki in Healing 07:59 Understanding Spiritual Coaching and Card Reading 10:05 The Dynamics of Spiritual Sessions 12:11 Living as a Medium in a Crowded City 15:35 Caring for Our Spiritual and Energetic Bodies 18:00 Distinguishing Between Angels, Ancestors, and Spirit Guides 20:25 Navigating Spiritual Guidance and Personal Growth 23:10 The Significance of the Veil During Halloween 25:50 Embracing Seasonal Changes and Spiritual Reflection 27:15 Embracing Nature and Self-Compassion 30:22 The Challenge of Delivering Messages 37:34 The Power of Virtual Connections 43:43 Practical Tips for Spiritual Connection
About Ashley: Ashley is a gifted psychic medium and certified Reiki healer, originally from Michigan and now based in New York City. With over a decade of experience in spiritual healing and intuitive guidance, she has helped countless individuals connect with their higher selves, find closure, and achieve emotional and energetic balance.
Known for her empathetic approach and deep insight, Ashley blends her intuitive gifts with healing practices to offer clients a comprehensive spiritual experience. Whether through private readings, healing sessions, or group workshops, her work is dedicated to empowering others on their spiritual journeys.
Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!
Connect with Sue: 💛 @well2youpodcast 💛 @opal_wellness_studio 💛 @suemccarroll.opalife
Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.