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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 Connect with Dr. Deborah Brown:  💛 @drdeborahbrownstone  💛 @brownstonecenter  💛 @mysessionwithdrdeborahbrown 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. APPLE PODCASTS SPOTIFY

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? Keywords:  wellness, wellness journey, holistic wellness, health journey, self-care, stress management, nervous system, healing, movement, nutrition, rest, community, connection, joy, life transitions, healthy habits, real-life wellness, Opal Wellness Studio, Well2You Podcast 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. APPLE PODCASTS SPOTIFY

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. APPLE PODCASTS SPOTIFY

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. APPLE PODCASTS SPOTIFY

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. APPLE PODCASTS SPOTIFY

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. APPLE PODCASTS SPOTIFY

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. Keywords: summer wellness, summer stress, nervous system regulation, nervous system health, decision fatigue, mental load, self-care, mindfulness, stress management, burnout prevention, women's wellness, summer self-care, wellness habits In This Episode: → 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. APPLE PODCASTS SPOTIFY

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. Keywords: wellness, summer habits, self-care, adaptability, anchor habits, mental health, physical health, self-compassion, routines, stress management Key Topics: • 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. Instagram: @well2youpodcast Instagram: @opal_wellness_studio Instagram: @suemccarroll.opalife Closing Reflection 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. APPLE PODCASTS SPOTIFY

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. Instagram: @well2youpodcast Instagram: @opal_wellness_studio Instagram: @suemccarroll.opalife Closing Reflection 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. APPLE PODCASTS SPOTIFY

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 [email protected] 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. APPLE PODCASTS SPOTIFY

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. APPLE PODCASTS SPOTIFY

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.” Keywords: hormonal health, women’s wellness, seed cycling, functional medicine, menopause, hormone balance, nutrition, strength training, perimenopause health, holistic wellness 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. Instagram: https://www.instagram.com/rachelstephenswellness Website: https://rachelstephenswellness.com/about 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. APPLE PODCASTS SPOTIFY

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. APPLE PODCASTS SPOTIFY

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. APPLE PODCASTS SPOTIFY

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. APPLE PODCASTS SPOTIFY