The Daring Well Podcast - Holistic Health & Wellness, Mindset, and Personal Growth

Rita Mercer, Wellness, Mindset & Mental Health Expert

Are you ready to feel empowered and motivated to crush your personal development and wellness goals?

Welcome! I’m so glad you’re here. Your one stop for mindfulness, meditations, holistic wellness, mental health, evidence based strategies, healthy habits, and deep and meaningful conversations to help you transform your mind and relationships.

Well, I’m your host, Rita Mercer. I’m a holistic wellness and mindset coach, licensed counselor, and your new virtual friend on this wild and crazy journey called life.

On the Daring Well podcast, we will explore holistic wellness practices to strengthen your mind, body, and spirit. Each episode we will learn new coping skills and explore holistic wellness tools and tips to shift your mindset and discover your true self.

With nearly a decade of experience as a licensed mental health counselor, specializing in trauma, grief, loss, and integrative mental health, I’m excited to share some nuggets of wisdom, clinical experience and research that I’ve learned along the way.

I invite you to lean in as I share stress management tools, resources, and guest interviews to help you DARE TO BE free, calm, have more joy, create meaningful relationships, be your true and authentic self.

Want more wellness and mindset support, let’s connect at DaringWell.com or on YouTube at Daring Well Coach.

If you’re ready to Dare to be Well, let’s lean in!

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21 episodes
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Episodes21

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Wednesday · 7 min
700 More Mondays: A Simple Mindset Shift That Could Change Your Life
How would your life change if you knew you only had 700 Mondays left? Most of us greet Monday with a sigh, counting down until the weekend. But what if Monday wasn't something to survive—it was a reminder that our time is precious? In this heartfelt solo episode, Rita shares a powerful perspective inspired by attending her uncle's funeral and the realization that 700 Mondays equals just over 13 years. Through honest reflection, she invites you to stop rushing through life and start intentionally creating moments that truly matter. This isn't an episode about fear—it's about hope. It's about choosing presence over distraction, purpose over procrastination, and gratitude over taking another day for granted. Whether you're feeling stuck, overwhelmed, or simply needing a fresh perspective, this episode will encourage you to pause, reflect, and embrace the life you've been given—one Monday at a time. In This Episode, You'll Discover: Why "700 Mondays" may completely change how you think about time. The powerful lesson funerals can teach us about living well. How everyday moments often become life's most meaningful memories. Simple ways to live with greater intention, gratitude, and purpose. Why waiting for "someday" may be costing you the life you want today. Episode Chapters Why Mondays Matter More Than You Think Introducing the "700 Mondays" perspective and why time feels shorter than we realize. What a Funeral Taught Me About Living Reflections from attending a loved one's funeral and the importance of the life lived between the dates. Stop Waiting. Start Living. Practical reminders to choose connection, kindness, forgiveness, health, and joy today. Make the Moments Count A heartfelt invitation to live, love, and lead with greater purpose and intention. Invitation to Create & Slow Down Learn about the upcoming Daring Well Candle Making Experience and ways to continue your wellness journey. Key Takeaways Life is measured in moments, not milestones. We never know how many Mondays remain. Small choices create a meaningful life. Presence is one of the greatest gifts you can give yourself and others. There is still time to become the person you want to be—but don't wait. Favorite Quote "We never know how many Mondays we have left on this beautiful Earth. It's time to stop holding our breath, waiting and wishing... it's time to start living." Resources Mentioned Learn more about the Daring Well Candle Making Experience at www.DaringWell.com Connect with Rita If this episode encouraged you, please subscribe, leave a review, and share it with someone who needs a reminder that today matters. Keep living, loving, and daring well. God bless. Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
July 29 · 15 min
Conversations with Your Past, Present & Future Self
What if the choices you're making today are shaping a future version of yourself that's either grateful...or wishing you had chosen differently? In this reflective solo episode of The Daring Well Podcast, Rita Mercer explores the powerful inner conversations we all have with our past, present, and future selves. Through an everyday story about something as simple as putting up a windshield sunshade, she reveals how our smallest daily decisions often reflect much bigger patterns in our lives. If you've been feeling overwhelmed, stuck in regret, or struggling to prioritize your own well-being, this episode will help you shift from guilt and self-criticism toward grace, compassion, and intentional living. You'll be encouraged to stop replaying the past, become more present, and begin making choices your future self will thank you for. In This Episode, You'll Learn: Why your daily habits shape the person you're becoming. How to stop letting guilt and shame keep you stuck. The difference between comfort in the moment and long-term fulfillment. Practical ways to extend yourself grace through every season of life. Reflection questions to help you become more intentional with your choices. How mindset coaching can help you move from surviving to thriving. Reflection Questions What would your future self thank you for? What wisdom does your past self have to offer? Where do you need to replace guilt with grace? What healthy habit can you begin today? What is one small action you can take that honors your future? Resources Monthly Candle Making Wellness Workshops beginning in August https://www.daringwell.com/courses/candle-making-experience Learn more about workshops, coaching, and wellness resources at www.DaringWell.com. If you're interested in one-on-one mindset coaching, email info@DaringWell.com to learn more. Enjoying the Podcast? If this episode encouraged you, please: Subscribe to The Daring Well Podcast Leave a review Share this episode with a friend who could use a little more grace today Your support helps spread the message of hope, healing, and holistic wellness to more people. Until next time... Keep living, loving, and daring well. Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
July 22 · 32 min
What If Your YES Could Change the World? Faith, Purpose & Stepping Into the Unknown with Candice Paolino
What happens when God calls you to step into something you've never done before? In this inspiring conversation, Rita sits down with Candice Paolino to discuss what it looks like to trust God's direction even when the path ahead feels uncertain. Candice shares her personal journey of stepping out in faith, navigating fear, and creating My Wellness Wallet—a resource designed to help individuals and families access trusted mental health and wellness support. Together, they explore the intersection of faith, emotional wellness, community, and purpose, reminding listeners that sometimes our greatest calling begins with a simple act of obedience. Whether you're navigating a season of uncertainty, supporting a loved one through difficult times, or searching for practical wellness resources rooted in compassion, this conversation will encourage you to keep moving forward one faithful step at a time. In This Episode You'll Learn How faith often requires taking the next step before the entire path is visible. Why fear and purpose can exist together. The story behind the creation of My Wellness Wallet. Practical ways to help family members and friends find mental health resources. Why community plays such an important role in healing. How churches and organizations can better support emotional wellness. Encouragement for anyone feeling called to something bigger than themselves. Connect with Candice Paolino Learn more about My Wellness Wallet and discover resources designed to make finding mental health support easier for individuals, families, and communities. Website: https://mywellnesswallet.com/ LinkedIn: https://www.linkedin.com/company/mywellnesswallet/ Connect with Rita If today's conversation encouraged you, be sure to subscribe to The Daring Well Podcast so you never miss an episode focused on holistic wellness, emotional resilience, faith, and living with purpose. If this episode inspired you, please leave a review and share it with someone who could use a little encouragement today. Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
July 15 · 31 min
Flow State Over Stress: Helping High-Achieving Teens Thrive with Dr. Carla Caturia
What if the greatest gift we could give our teens wasn't more pressure to succeed—but the emotional tools to truly thrive? In this inspiring episode of The Daring Well Podcast, Rita welcomes Dr. Carla Caturia, elite peak performance coach, speaker, educator, and founder of House of Rise, for a meaningful conversation about helping high-achieving teens excel without sacrificing their emotional well-being. With more than 20 years of experience working with students, athletes, performers, and families, Dr. Caturia shares how emotional intelligence, identity, and resilience are just as important as grades, awards, and accomplishments. Together, Rita and Dr. Caturia explore practical strategies for reducing stress, building confidence, entering the flow state, and helping teens develop lifelong emotional regulation skills. Whether you're a parent, educator, coach, counselor, or someone who works with young people, this episode offers practical wisdom for supporting the next generation in achieving success while protecting their mental and emotional health. In This Episode You'll Learn Why high-achieving teens often struggle with hidden stress and anxiety How achievement can become tied to identity—and why that's dangerous What the "flow state" is and how it improves confidence and performance Why curiosity is one of the most powerful mindset shifts for overcoming fear Dr. Carla Caturia's Three Zone Strategy for emotional regulation Practical ways parents can support teens without adding pressure Why celebrating effort and progress builds lasting confidence How emotional resilience prepares teens for success long after graduation Connect with Dr. Carla Caturia Follow Dr. Carla Caturia on Instagram, Facebook, and YouTube for practical strategies, educational resources, and encouragement for teens, parents, educators, and coaches seeking to build confidence, resilience, and emotional intelligence. Website: https://thehouseofrise.com/ YouTube: https://www.youtube.com/@drcarlacaturia Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
July 8 · 17 min
How Do I Protect My Emotional Capacity? Understanding Your Emotional Battery and Preventing Burnout
Are you running on empty? Do you ever feel emotionally exhausted before your day has even begun? Like you're constantly pouring into everyone else while your own emotional battery feels like it's completely drained. In this episode of The Daring Well Podcast, we're exploring what emotional capacity really is, why it matters, and how to recognize when your mind, body, and spirit are asking for rest instead of more resilience. We'll discuss the connection between your nervous system and emotional well-being, explain why your emotional capacity isn't a measure of your strength or worth, and share practical ways to recharge before burnout takes over. Whether you're feeling overwhelmed by work, caregiving, relationships, or simply the weight of everyday life, this episode will help you understand what's happening beneath the surface and offer gentle, realistic strategies to help you reset. In this episode, you'll learn: What emotional capacity actually means The warning signs that your emotional reserves are running low How your nervous system influences stress and resilience The difference between the sympathetic and parasympathetic nervous systems Why self-care is essential How boundaries protect your emotional health The importance of rest, recovery, and healthy routines Practical ways to build emotional resilience over time Reflection Questions Take a few moments to journal or simply reflect on these questions: What fills my emotional bucket? What drains my emotional bucket? What is my current emotional baseline? Where do I want to be emotionally? What is one small step I can take today to protect my emotional capacity? Resources Mentioned Join the Mindfully You Workshop (In-Person & Virtual): https://www.daringwell.com/wellness Mindset Coaching: info@DaringWell.com Shop Vegan Wellness Products: https://www.daringwellshop.com Until next time… Keep living, loving, and daring well. Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
July 1 · 13 min
Morning Activation to Boost Your Mindset: Guided Mediation - (Replay)
Did you know...how you begin your morning has the power to shape your mindset, influence your emotions, and set the tone for your entire day? In this replay episode, Rita Mercer guides you through a calming morning meditation designed to help you slow down, reconnect with yourself, and intentionally step into the day with hope, gratitude, confidence, and peace. Whether you're navigating stress, recovering from burnout, experiencing a difficult season, or simply wanting to cultivate a more positive mindset, this guided meditation offers a gentle space to breathe, reset, and reconnect with your inner strength. Together, you'll practice mindful breathing, set a daily intention, and affirm truths that encourage emotional wellness, resilience, and personal growth. Return to this meditation whenever you need a fresh start, a moment of clarity, or a reminder that you are capable, worthy, and enough. In This Episode You'll Experience: A calming breathing exercise to ground your nervous system A guided intention-setting practice for your day Morning affirmations to build confidence and resilience Mindfulness techniques to reduce stress and improve focus Encouragement to embrace gratitude, hope, and abundance A peaceful reset for your mind, body, and spirit ---------------- If this meditation encouraged you today: ✔ Subscribe to The Daring Well Podcast so you never miss a new episode. ✔ Share this episode with a friend who could use a fresh start today. ✔ Leave a rating and review—it helps us share holistic wellness to more high achievers that are seeking a wellness mindset around the world. Thank you for being part of the Daring Well community. Remember, every new morning is a new reset, a time to begin again. Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
June 24 · 35 min
From Burnout to Flow State: A New Approach to Leadership and Life with Benjamin Smith
What if true success isn’t about pushing harder, achieving more, or constantly striving for the next milestone? In this powerful conversation, Rita Mercer sits down with performance consultant, coach, and founder of The Inner Life of Sport, Benjamin Smith, to explore what it means to achieve sustainable success without sacrificing your well-being, identity, and sense of purpose. Together, they unpack why so many high achievers, leaders, athletes, and executives appear successful on the outside while privately battling anxiety, burnout, perfectionism, and feelings of inadequacy. Benjamin shares how our deepest fears and self-protective patterns often fuel achievement—and why lasting fulfillment requires a shift from performance-driven living to a deeper experience of wholeness. The conversation dives into mindfulness, flow state, self-awareness, leadership, compassion, and the importance of slowing down long enough to reconnect with what truly matters. Whether you’re a leader, entrepreneur, athlete, caregiver, or someone striving to live with greater intention, this episode offers practical wisdom for cultivating success rooted in presence, purpose, and authenticity. In This Episode You’ll Learn: Why achievement alone doesn’t create fulfillment The hidden emotional drivers behind high performance How shame, perfectionism, and fear contribute to burnout What “The Inner Life” really means Why mindfulness isn’t a productivity hack How to access flow state in leadership, work, and life Questions every leader should ask themselves regularly Practical ways to reconnect with purpose and presence How self-compassion improves performance and well-being Recommended books and resources for personal growth Chapter Breakdown 1. Success, Identity & The High Performer’s Journey Benjamin shares his personal journey as an athlete and high achiever and explains how many successful people unknowingly tie their worth to performance. He introduces the concept of becoming fully alive, supported, and connected as the foundation for sustainable success. 2. What Does It Mean to Live a Life Well-Lived? A reflective discussion on purpose, fulfillment, and how we discover meaning over time. Benjamin explains why living a life well-lived is less about having answers and more about courageously living the questions. 3. Why High Achievers Burn Out The conversation explores the hidden emotional struggles many successful people carry, including shame, perfectionism, and the relentless need to prove their worth. Benjamin shares how healing begins when we stop fighting these parts of ourselves and start understanding them. 4. Mindfulness Beyond Productivity Benjamin challenges the popular idea that mindfulness exists solely to improve productivity. Instead, he explains how mindfulness helps us cultivate awareness, compassion, and a deeper connection to reality. 5. Flow State, Leadership & Sustainable Excellence Learn what flow state really is, what blocks it, and how leaders can create conditions for greater presence, performance, and fulfillment. Benjamin also shares practical advice, recommended books, and simple steps for beginning the journey toward High Performance 2.0. Memorable Quotes “Fully alive, well-supported, and connected human beings are unstoppable.” “What do I truly long for?” “We’re already enough, and we’re already whole.” “Mindfulness is not about calm. It’s about awareness.” “Sometimes success begins with letting go.” “Flow happens where challenge and skill meet.” “The courage to live an examined life is the path toward wholeness.” Resources Mentioned Books Recommended by Benjamin Smith Reboot by Jerry Colonna Strong Ground by Brené Brown Practicing Compassion by Frank Rogers Connect with Benjamin Smith Benjamin works with athletes, leaders, executives, and high-performing professionals through coaching, workshops, and leadership development programs focused on sustainable performance, self-awareness, and wholeness. Website: www.innerlifeofsport.com Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
June 17 · 28 min
Holding Grief and Joy Together: The Neuroscience of Loss & Healing with Sylvia Wolfer
What happens when grief changes not only your heart, but also your brain, body, and sense of safety in the world? In this deeply moving episode of The Daring Well Podcast, Rita welcomes Sylvia Wolfer, a neuroscience-informed grief educator, writer, speaker, and advocate who combines personal experience with cutting-edge grief research to help others navigate loss with greater understanding and compassion. After experiencing the sudden deaths of her father and two brothers, along with the later loss of her mother, Sylvia embarked on a journey to understand grief through the lens of neuroscience, mindfulness, and somatic healing. Her work now helps others make sense of the emotional, physical, and neurological effects of grief while learning practical ways to rebuild emotional steadiness and reconnect with life. Together, Rita and Sylvia explore the concept of unattended grief, why grief triggers occur, how loss affects the brain, and why grief and joy can coexist. This conversation offers hope, practical tools, and a compassionate reminder that healing doesn't mean forgetting—it means learning how to carry loss while continuing to live fully. In This Episode You'll Learn: Why grief impacts both the brain and the body What "unattended grief" looks like and how it affects daily life The neuroscience behind grief triggers and emotional overwhelm How sudden loss differs from anticipated loss Practical ways to process grief without becoming consumed by it Why grief and joy can exist together How caring for your body supports emotional healing Simple strategies for navigating grief waves and emotional triggers Why understanding the science of grief can reduce self-judgment and shame How loss can become a powerful teacher for growth, gratitude, and resilience Chapter Breakdown Chapter 1: Sylvia's Story of Loss and Purpose Sylvia shares her personal journey through the sudden deaths of her father and two brothers, as well as the later loss of her mother. She explains how decades of carrying unattended grief eventually led her to discover her purpose in helping others understand and heal from loss. Chapter 2: Understanding Unattended Grief What happens when grief isn't fully processed? Sylvia explains how unresolved grief can manifest through chronic fatigue, emotional triggers, disrupted sleep, digestive issues, and a diminished capacity to fully engage in life. Chapter 3: The Neuroscience of Grief Triggers Discover why certain songs, places, smells, and memories can instantly bring grief to the surface. Sylvia explains the fascinating neuroscience behind the brain's relationship maps and why grief triggers occur. Chapter 4: Practical Tools for Navigating Grief Waves Sylvia shares actionable strategies for managing grief without suppressing it, including scheduling intentional "grief appointments," creating space for emotional processing, and learning how to soften triggers over time. Chapter 5: Finding Hope, Joy, and Healing After Loss The conversation concludes with practical wisdom for living with long-term grief, caring for the body during difficult seasons, and embracing the possibility that grief and joy can coexist. Connect with Sylvia Wolfer Sylvia Wolfer is a neuroscience-informed grief educator, speaker, writer, and retreat facilitator dedicated to helping people understand the hidden impacts of grief and loss. Through articles, podcasts, courses, retreats, and one-on-one support, Sylvia makes grief science accessible and practical for anyone navigating loss. Website - https://sylviawolfer.com/ Instagram - https://www.instagram.com/_sylvia_wolfer_grief_support/ LinkedIn - https://www.linkedin.com/in/sylviawolfer/ Blog, Euronewsweek: - https://euronewsweek.co.uk/author/sylvia-wolfer/ Free Guided Meditations, Sylvia's Voice on Spotify: https://open.spotify.com/show/6SzujeBZxgxwPLrOAJTkvO?si=a867f1fe24d847ba --------------------------------- If this episode encouraged you, please subscribe, leave a review, and share it with someone who may be walking through grief or supporting a loved one through loss. Your support helps us continue bringing meaningful conversations that inspire healing, hope, and wholehearted living. Keep loving. Keep living. Keep daring well. ❤️ Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
June 10 · 35 min
The High Achiever's Burnout Recovery Blueprint with Jim Laird
What happens when success comes at the expense of your health, energy, and peace of mind? In this powerful episode of The Daring Well Podcast, Rita Mercer sits down with veteran strength and conditioning coach Jim Laird, founder of Vitality Brotherhood and Vitality Sisterhood, to discuss how high achievers can recover from burnout, rebuild their health, and create lasting vitality. Drawing from nearly 30 years of coaching experience—and his own journey through autoimmune disease, chronic infections, and personal adversity—Jim shares practical strategies to help listeners stop pushing harder and start working smarter. Together, Rita and Jim explore why so many successful people find themselves exhausted despite doing "all the right things," how chronic stress silently impacts the body, and why recovery, rest, and self-awareness are essential ingredients for long-term success. You'll learn how simple daily habits like walking outdoors, improving sleep, prioritizing protein, fostering social connection, and embracing silence can dramatically improve your physical and emotional well-being. Whether you're a busy professional, entrepreneur, caregiver, or anyone feeling overwhelmed by life's demands, this conversation offers actionable wisdom to help you regain balance and thrive from the inside out. -------------------------------------- Chapter 1: Jim Laird's Personal Journey & Why He Helps Others Jim shares how overcoming ulcerative colitis, recurring infections, and personal struggles transformed his approach to health and coaching. He discusses the evolution of his "why" and how his mission shifted from seeking validation to genuinely helping others create sustainable wellness. Chapter 2: Why High Achievers Burn Out Many successful people believe working harder will solve every problem. Jim explains why that mindset often backfires and shares the powerful "stress bathtub" analogy that illustrates how chronic stress accumulates and eventually spills over into burnout, illness, and emotional exhaustion. Chapter 3: Warning Signs You're Running on Empty Jim discusses common indicators of chronic stress, including fatigue, anxiety, poor sleep, low motivation, emotional reactivity, binge eating, and feeling "tired but wired." Learn how to recognize these signs before they become major health concerns. Chapter 4: The Five Fundamental Habits for Better Health Discover Jim's simple but powerful wellness framework: Walk outdoors for 10 minutes, 3 times daily Prioritize quality sleep Eat adequate protein Stay hydrated Build meaningful social connections These foundational habits help regulate stress, improve energy, support metabolism, and create long-term health resilience. Chapter 5: The Power of Silence, Recovery & Self-Compassion Jim shares his closing wisdom about starting where you are, embracing silence, healing emotional wounds, practicing forgiveness, and learning to "work in" so you can effectively "work out." This inspiring conclusion offers listeners a new perspective on sustainable success and self-care. Key Takeaways Hard work does not always equal better results. Recovery is just as important as productivity. Chronic stress often shows up physically before we recognize it emotionally. Walking outdoors is one of the most underrated wellness practices. Sleep is foundational to energy, hormone balance, and decision-making. Strong social connections are vital for long-term health. Silence creates space for healing, self-awareness, and personal growth. Sustainable habits outperform extreme wellness strategies every time. Connect with Jim Laird Jim Laird is the founder of Vitality Brotherhood and Vitality Sisterhood, where he helps high-achieving men and women simplify their health, recover from burnout, and build sustainable wellness habits through coaching and community support. Learn more about Jim's coaching programs, free resources, and wellness communities through Vitality Brotherhood. Website: https://www.vitalitybrotherhood.com/ YouTube: https://www.youtube.com/@bigjim44 Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
June 3 · 31 min
Mixtape of Healing: Identity, Relationships, and the Journey Back to Yourself with Johnzelle Anderson
Have you ever stayed in a relationship where you were pouring into someone who wasn't pouring back into you? In this powerful episode of The Daring Well Podcast, Rita Mercer sits down with therapist, author, and storyteller Johnzelle Anderson to explore the hidden cost of unreciprocated relationships and the impact they have on our identity, peace, and emotional well-being. Johnzelle shares the inspiration behind his debut memoir Mixtape, a coming-of-age story that weaves together themes of mixed-race identity, healing from childhood adversity, belonging, self-discovery, and the pursuit of healthy relationships. Through personal stories and therapeutic insight, he reveals how self-abandonment often develops when we continually give more than we receive. Together, Rita and Johnzelle discuss the importance of reciprocity, healthy boundaries, self-worth, and why peace, joy, and freedom should never be negotiable. Whether you're navigating friendships, family relationships, romantic partnerships, or your own healing journey, this conversation offers wisdom, hope, and practical insights for creating healthier connections. Chapter Breakdown Chapter 1: The Power of Storytelling & Writing Your Healing Journey Why Johnzelle wrote Mixtape Using memoir as a tool for healing Mixed-race identity and belonging How storytelling helps us understand ourselves and others Chapter 2: Understanding Unreciprocated Relationships What reciprocity really means Why humans are wired for connection The emotional cost of one-sided relationships How self-abandonment develops over time Chapter 3: Boundaries, Peace & Self-Worth Writing as therapy and personal transformation "My peace and my joy are non-negotiable" Recognizing unhealthy relationship patterns Setting boundaries that protect your well-being Chapter 4: Identity, Roots & Reclaiming Your Story Johnzelle's journey to West Africa Reconnecting with heritage and ancestry Breaking generational patterns Creating a stronger sense of identity for future generations Chapter 5: Worthiness, Reciprocity & Final Words of Wisdom The difference between worthiness and entitlement Finding healthy sources of connection Why everyone deserves reciprocal relationships The importance of self-compassion and kindness Key Takeaways Healthy relationships require reciprocity. Self-abandonment often occurs when we continually over-give. Peace, joy, and freedom should be protected through healthy boundaries. We are all worthy of love, connection, and understanding. Healing often begins when we reclaim our story and identity. Being kind to yourself is a daily practice, not a destination. About Today's Guest Johnzelle Anderson is a licensed therapist, author, and advocate for the healing power of storytelling. His work focuses on mental health, identity, race, relationships, and personal growth. His debut memoir, Mixtape, explores themes of belonging, mixed-race identity, resilience, and the impact of unreciprocated relationships. Connect with Johnzelle: Website: https://www.johnzelle.co/ Instagram: https://www.instagram.com/johnzelle_ Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
May 27 · 29 min
How to Speak So People Listen: Storytelling, Confidence & Connection with Dr. Danny Brassell
What if one powerful story could completely transform the way you lead, communicate, and connect with others? In this inspiring and high-energy episode of The Daring Well Podcast, Rita Mercer sits down with keynote speaker, story coach, and author Dr. Danny Brassell to explore the art and science of storytelling, leadership communication, and authentic connection. Dr. Brassell—co-founder of Well Crafted Story and author of 20+ books—shares his extraordinary journey from journalist to educator to global speaking coach, revealing how life’s pivots, setbacks, and lessons shaped his mission to help others communicate with clarity, confidence, and impact. Together, Rita and Danny dive into what separates good speakers from transformational communicators, why vulnerability builds trust, and how leaders can use storytelling to inspire action and drive meaningful change. This conversation is packed with practical frameworks, powerful metaphors, and mindset shifts for anyone ready to elevate their voice and influence. Key Takeaways How storytelling transforms leadership and communication Why sharing failure builds deeper audience connection The “Five C’s Framework” for powerful presentations How to turn perceived weaknesses into strengths The RAP Method to instantly connect with any audience Why clarity and emotional closings drive conversions Connect with Dr. Danny Brassell: Free Storytelling Blueprint: http://freestoryguide.com/ Website: https://dannybrassell.com/home YouTube: https://www.youtube.com/DannyBrassell LinkedIn: https://www.linkedin.com/in/dannybrassell/ Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
May 20 · 36 min
How to Break Limiting Beliefs, Redefine Success, and Align with Your Purpose with Stephen McConnell
In this powerful episode of The Daring Well Podcast, Rita Mercer sits down with Stephen McConnell — CEO, speaker, NLP coach, and author of the upcoming book The 7 Laws of Personal Mastery. Together, they explore how to redefine success, overcome limiting beliefs, and create sustainable growth without burnout. Stephen shares his deeply personal journey through addiction recovery, emotional healing, and discovering purpose. He explains how neuro-linguistic programming (NLP), self-awareness, emotional intelligence, and intentional habits can transform both personal and professional growth. Listeners will learn practical strategies for reframing anxiety, developing healthier thought patterns, building empowering communities, and aligning decisions with core values. This conversation is filled with wisdom for leaders, high achievers, entrepreneurs, and anyone seeking clarity, healing, and authentic success. In This Episode, We Discuss: What neuro-linguistic programming (NLP) really means Why identity matters more than goals alone Breaking free from limiting beliefs and burnout Stephen’s personal journey through alcoholism and healing The importance of emotional intelligence and self-awareness How to reframe anxiety into excitement The impact of community and mentorship on growth Aligning your decisions with your purpose and values Creating sustainable success without sacrificing peace Memorable Quotes from the Episode “Everything in life is going to hurt. You get to choose how you hurt.” — Stephen McConnell Connect with Stephen McConnell Website: https://www.myndsetgrowth.com/ LinkedIn: https://www.linkedin.com/in/stephenmcconnell1/ Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
May 13 · 17 min
Creating White Space for Emotional Wellbeing & Self-Care (Replay)
In this heartfelt episode of The Daring Well Podcast, Rita Mercer dives into the powerful practice of creating “white space” in your life. If you’ve been feeling emotionally exhausted, overwhelmed, overstimulated, or constantly pressured to keep going, this episode is your reminder that rest is productive too. Rita explores how creating intentional pauses in your daily life can improve emotional well-being, reduce anxiety, increase mindfulness, and help you reconnect with yourself. Through practical self-care ideas, mindset shifts, and emotional wellness strategies, listeners are encouraged to protect their peace, establish healthier boundaries, and stop tying their self-worth to constant productivity. This episode is packed with encouragement for anyone struggling with burnout, stress, emotional overload, or difficulty slowing down in today’s fast-paced world. You’ll walk away with practical coping skills, mindful awareness techniques, and simple ways to create more breathing room in your schedule and your mind. Whether it’s through meditation, journaling, grounding techniques, nature walks, meal prepping, hobbies, or simply learning to say no, Rita reminds listeners that creating white space is an act of self-love and emotional resilience. Top Episode Chapter Breakdowns 1. The Hidden Cost of Busyness Why modern life keeps us overwhelmed and overstimulated Recognizing the emotional and physical signs of stress and burnout How constant productivity impacts emotional well-being 2. What White Space Really Means Defining white space as intentional rest and breathing room The importance of mindfulness, stillness, and self-awareness Why your worth is not tied to what you produce 3. Identifying Your Energy Zappers Recognizing people, habits, thoughts, and environments that drain your energy Setting boundaries to protect your peace and emotional wellness How negative self-talk and shame keep us stuck in exhaustion 4. Self-Care as a Form of Emotional Resilience Practical self-care ideas that refill your emotional cup Why self-care is more than luxury—it’s emotional maintenance How hobbies, routines, nature, and rest help regulate stress 5. Simple Strategies to Create More White Space Meal prepping, reducing distractions, and intentional planning Learning to slow down without guilt Small daily habits that improve focus, clarity, sleep, and emotional balance Key Takeaways From This Episode White space is essential for emotional wellness and stress management Rest is not laziness—it’s necessary for resilience and healing Your self-worth is rooted in who you are, not what you accomplish Protecting your energy requires boundaries and intentional choices Mindful self-care helps prevent burnout and emotional exhaustion Small changes can create major improvements in your mental and emotional health Resources Mentioned Free Resources (Download)- Self-Care Journal & Holistic Wellness Guide https://www.daringwell.com/freebies Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
May 6 · 13 min
There’s No Card for That with Rita Mercer
In this heartfelt and deeply affirming episode, Rita Mercer explores the life moments that often go unseen, unacknowledged, and uncelebrated. Titled “There’s No Card for That,” this conversation shines a light on the silent wins, invisible strength, and unspoken grief we all carry at different points in our journey. From making responsible adult decisions and choosing healing, to navigating personal loss and emotional transitions—this episode reminds listeners that just because something isn’t publicly recognized doesn’t mean it isn’t meaningful. If you’ve ever felt overlooked in your growth or alone in your pain, this episode is your reminder: your experiences matter, and you are seen. Reflection Questions What is one silent win you’re proud of? Where have you shown invisible strength recently? What loss or transition do you need to give yourself permission to grieve? Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
April 29 · 32 min
You Don’t Have to Hold It All Together: Go Beyond Survival Mode
Have you ever felt like you’re holding it all together on the outside… but quietly falling apart on the inside? In this powerful and honest conversation, Rita sits down with therapist and author Cherise Small to unpack what it really means to “perform strength.” Together, they explore how survival mode, people-pleasing, and silent suffering can disconnect us from our true selves—and how to begin the journey back to alignment. Cherise shares her personal turning point, practical tools for recognizing survival patterns, and how to set boundaries without guilt. This episode is a must-listen for anyone ready to stop over-functioning, release emotional burdens, and reclaim their voice. You’ll walk away with empowering mindset shifts, reflection questions, and actionable strategies to help you move from surviving to truly living. ----------------------------------------- What You’ll Learn How to recognize when you’re stuck in survival mode Why “performing strength” can lead to emotional disconnection The truth about guilt, shame, and boundary-setting What healthy boundaries actually look like in real life Simple ways to pause, reset, and reconnect with yourself How to shift from obligation to alignment ----------------------------------------- Connect with Cherise Small Website: www.release2heal.com Instagram: www.instagram.com/therapywithcherise Book Waitlist: www.release2heal.com/book-waitlist Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
April 22 · 34 min
The Hidden Key to Chronic Pain Relief: Healing Through Myofascial Release with Gwen Bernardo
✨ If you’ve been struggling with chronic pain, anxiety, or feeling “stuck,” this conversation may open a door you didn’t know existed. In this powerful episode of The Daring Well Podcast, Rita Mercer sits down with Gwen Bernardo, a myofascial release therapist, to explore the deep connection between the body, trauma, and healing. After a life-altering horseback riding accident that left her with both physical injuries and unresolved emotional trauma, Gwen spent years searching for relief through traditional therapies—without lasting results. It wasn’t until she discovered myofascial release that everything changed. Gwen shares how this gentle yet powerful modality helped her release stored emotional pain, dramatically reduce anxiety, and reconnect with her body in a way she never thought possible. Together, Rita and Gwen unpack: What fascia is and why it plays a crucial role in chronic pain How trauma and emotions can become stored in the body Why traditional treatments may not always address the root cause The importance of the mind-body connection in true healing Practical ways to begin releasing tension and reconnecting with your body This episode is an invitation to slow down, listen inward, and explore a new pathway to healing—physically, emotionally, and spiritually. Chapters Breakdown From Trauma to Transformation The Missing Piece in Healing What Is Fascia & Why It Matters Releasing Stored Emotions & Chronic Pain Practical Healing Tools & Next Steps Connect with Gwen Gwen Bernardo, MFR Therapist, CMT Website: https://performancemfr.com/ Discount Code - Ask for "Jumpstart Program" for Daring Well Listeners (Save $500) Find a local Myofascial Therapist in your state or country: https://mfrtherapists.com/ Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
April 15 · 45 min
Stop Waiting, Start Living: Why Most People Stay Stuck (And How to Change)
Cam Cordin - I wasn’t waiting to die, I was racing to live! In this raw and deeply honest conversation, Rita Mercer sits down with Cam Corden, founder of Savage Chill and author of Savage Chill: Die to Live, to explore what it really takes to go from being stuck in survival mode to living fully. Cam shares his personal journey through chronic pain, failed marriages, emotional collapse, and a pivotal “911-day contract” he created during one of the darkest seasons of his life. What followed was not a quick fix—but a complete identity transformation built on systems, discipline, and intentional discomfort. This episode challenges the idea that motivation creates change—and instead reveals why structure, subtraction, and emotional regulation are the real keys to lasting transformation. --------------------------- Episode Highlights Why most people stay stuck waiting for motivation instead of taking action The “911-day contract” that became a turning point in Cam’s life How Savage Chill blends discipline with emotional regulation Why systems always outperform willpower The role of cold exposure and intentional discomfort in rewiring the nervous system How subtraction (not addition) creates clarity and focus The “No Panicking, No Whining” rule for emotional mastery Moving from victim mindset to becoming the “commander” of your life --------------------------- Connect with Cam - https://savagechillstyle.com/ Purchase the Book on Amazon - Savage Chill: Die to Live https://www.amazon.com/Savage-Chill-Live-Cam-Cordin/dp/B0GNPZY7K2 Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
April 8 · 9 min
How Are You? A Gentle Check-In for Your Mind & Heart
When was the last time you truly paused and asked yourself, “How am I really doing?” In this heartfelt and grounding episode of The Daring Well Podcast, Rita offers a moment of stillness in the middle of life’s busyness. This episode is a gentle invitation to slow down, breathe, and reconnect with your emotional well-being. Life can feel overwhelming, exhausting, and unpredictable—but instead of pushing through or ignoring what you feel, this episode encourages you to pause and check in with yourself. Through reflection, encouragement, and a simple yet powerful emotional awareness tool, you’ll learn how to better understand your feelings and prioritize your self-care. If you’ve been feeling stressed, disconnected, or stretched too thin, this episode will remind you that you are worthy of rest, balance, and care—just as you are. Take this moment for yourself. You deserve it. ✨ What You’ll Learn in This Episode Why it’s important to pause and check in with yourself How to normalize and validate your emotional experiences The power of stillness in finding clarity and peace Why you don’t need to earn rest, love, or self-care A simple 0–10 emotional check-in tool (SUD scale) to build awareness 💛 Key Takeaway You don’t have to keep pushing through without pause. Your feelings matter. Your well-being matters. And most importantly—you are worthy of care, rest, and balance. --------------------------------------- Let's Connect & Continue the Conversation If this episode resonated with you, share your thoughts and let me know: How are you feeling today—really? Connect with me @DaringWell on YouTube, TikTok, Substack, and LinkedIn. Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
April 1 · 22 min
Secure Attachment: Healthy & Whole (Healing Attachment Wounds - Part 4)
In this final episode of the Healing Attachment Wounds series, Rita Mercer, podcast host, holistic wellness & mindset coach, and licensed counselor, explores what it truly means to experience secure attachment—the foundation of healthy, balanced, and emotionally safe relationships. If trust has ever felt difficult… If vulnerability has felt unsafe… Or if you’ve found yourself stuck in patterns of overthinking, emotional distance, or fear of abandonment… This episode is for you. Secure attachment is not something you either have or don’t have—it’s something you can learn, practice, and embody. Through self-awareness, nervous system regulation, and intentional relationship choices, you can rewire old patterns and create deeper, more fulfilling connections. In this episode, I walks you through how secure attachment forms, how it feels in your mind and body, and how you can begin cultivating it in your everyday life. Because healing isn’t about perfection— it’s about creating safety within yourself. ✨ What You’ll Learn in This Episode What secure attachment really looks like in healthy relationships How past attachment styles (anxious, avoidant, fearful avoidant) impact your patterns The core beliefs that support emotional safety and trust How secure attachment feels in your body and nervous system Practical steps to build self-trust and healthier relationship dynamics ---------------------------------------------- Let’s Stay Connected If this episode supported you on your healing journey, share it with someone who needs encouragement in their relationships. For coaching, nervous system regulation tools, and self-care strategies, connect with Rita for 1:1 support. Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies
March 25 · 36 min
Creating Calm & Safety in the Body: Movement Practices to Release Anxiety, Trauma, and Stress with Jo Stewart
In this insightful episode of The Daring Well Podcast, Rita Mercer sits down with Jo Stewart, Yoga Teacher & the Founder of Garden of Yoga, Cohost of the Flow Artists Podcast, and author of Eight Limbs of Aerial Yoga. Together in this episode we explore how gentle movement and aerial yoga can provide relief and support healing from anxiety, trauma, and chronic stress. Jo shares her 20+ years of experience teaching yoga and introduces a compassionate, body-centered approach to movement that prioritizes safety, autonomy of choice, and nervous system regulation. Rita & Jo, unpack how the body holds onto tension, the role of fascia, and why traditional “stillness” doesn’t work for everyone—especially those navigating trauma or heightened stress. This conversation is a powerful reminder that healing doesn’t have to be intense. It can be soft, supportive, and intuitive—meeting you exactly where you are. ------------------------------------------------------------- Key Takeaways Healing begins with creating safety in the body Movement can regulate the nervous system more effectively than forced stillness Fascia plays a key role in storing and releasing tension Gentle, supported movement can be more impactful than intense workouts There is no “right way” to move—your body’s needs are your guide ------------------------------------------------------------- Connect with Jo Stewart Website & Online Classes: Garden of Yoga https://gardenofyoga.com.au/ Podcast: The Flow Artist Podcast https://podcast.flowartists.com/ Book: Eight Limbs of Aerial Yoga (available for pre-order) https://gardenofyoga.com.au/learn/eight-limbs-of-aerial-yoga/ FREE Super Deluxe Shoulder Self-Massage Guide https://www.gardenofyoga.com.au/free-shoulders-guide/ Send us Fan Mail Support the show Follow us on YouTube & TikTok: @DaringWell For free wellness resources. Click the link to tap into new ways to reset with mindfulness, holistic wellness tips, and coping skills. https://www.daringwell.com/freebies