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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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

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, 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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

Keywords: boundaries, relationships, healing, empathy, nervous system, communication, personal limits, generational differences, intimacy, self-care, mental health, self-discovery, emotional security, grief, learned helplessness, personal values, healthy relationships 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. Connect with Deborah:  http://brownstonewellnesscenter.net www.instagram.com/drdeborahbrownstone 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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

🎙️ Episode 3: Healing Through Breath — A Conversation with Sheila Humphreys Keywords: breathwork, healing arts, nervous system, self-love, community, chronic pain, stress, wellness, meditation, emotional healing 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 D 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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

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: SaunaSpace Instagram: https://www.instagram.com/saunaspace/ Brian’s Instagram: https://www.instagram.com/iamthelovelight/ Website: https://sauna.space/ 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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

🎧 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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

🎧 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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

🎧 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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

🎧 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.” 🔍 Keywords nervous system, self-care, healing, emotional regulation, mindfulness, stress management, summer wellness, breath work, mental health, personal 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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY

🎧 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.” Keywords inflammation, stress, health, wellness, nutrition, breathwork, boundaries, self-care, mindfulness, anti-inflammatory, holistic 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! You can learn more about Sue on Instagram 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. APPLE PODCASTS SPOTIFY