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

Rita Mercer, Wellness, Mindset & Mental Health Expert
  • 5.0 (12)
  • Self-Improvement
  • Updated Weekly

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!

  1. 9h ago

    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 meansThe warning signs that your emotional reserves are running lowHow your nervous system influences stress and resilienceThe difference between the sympathetic and parasympathetic nervous systemsWhy self-care is essentialHow boundaries protect your emotional healthThe importance of rest, recovery, and healthy routinesPractical ways to build emotional resilience over timeReflection 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

    17 min

  2. Jul 1

    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 systemA guided intention-setting practice for your dayMorning affirmations to build confidence and resilienceMindfulness techniques to reduce stress and improve focusEncouragement to embrace gratitude, hope, and abundanceA 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

    14 min
  3. From Burnout to Flow State: A New Approach to Leadership and Life with Benjamin Smith

    Jun 24

    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 fulfillmentThe hidden emotional drivers behind high performanceHow shame, perfectionism, and fear contribute to burnoutWhat “The Inner Life” really meansWhy mindfulness isn’t a productivity hackHow to access flow state in leadership, work, and lifeQuestions every leader should ask themselves regularlyPractical ways to reconnect with purpose and presenceHow self-compassion improves performance and well-beingRecommended 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 ColonnaStrong Ground by Brené BrownPracticing 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

    35 min
  4. Holding Grief and Joy Together: The Neuroscience of Loss & Healing with Sylvia Wolfer

    Jun 17

    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 bodyWhat "unattended grief" looks like and how it affects daily lifeThe neuroscience behind grief triggers and emotional overwhelmHow sudden loss differs from anticipated lossPractical ways to process grief without becoming consumed by itWhy grief and joy can exist togetherHow caring for your body supports emotional healingSimple strategies for navigating grief waves and emotional triggersWhy understanding the science of grief can reduce self-judgment and shameHow loss can become a powerful teacher for growth, gratitude, and resilienceChapter BreakdownChapter 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 WolferSylvia 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

    28 min
  5. The High Achiever's Burnout Recovery Blueprint with Jim Laird

    Jun 10

    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 dailyPrioritize quality sleepEat adequate proteinStay hydratedBuild meaningful social connectionsThese 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 TakeawaysHard 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 LairdJim 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

    36 min
  6. Mixtape of Healing: Identity, Relationships, and the Journey Back to Yourself with Johnzelle Anderson

    Jun 3

    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 BreakdownChapter 1: The Power of Storytelling & Writing Your Healing Journey Why Johnzelle wrote MixtapeUsing memoir as a tool for healingMixed-race identity and belongingHow storytelling helps us understand ourselves and othersChapter 2: Understanding Unreciprocated Relationships What reciprocity really meansWhy humans are wired for connectionThe emotional cost of one-sided relationshipsHow self-abandonment develops over timeChapter 3: Boundaries, Peace & Self-Worth Writing as therapy and personal transformation"My peace and my joy are non-negotiable"Recognizing unhealthy relationship patternsSetting boundaries that protect your well-beingChapter 4: Identity, Roots & Reclaiming Your Story Johnzelle's journey to West AfricaReconnecting with heritage and ancestryBreaking generational patternsCreating a stronger sense of identity for future generationsChapter 5: Worthiness, Reciprocity & Final Words of Wisdom The difference between worthiness and entitlementFinding healthy sources of connectionWhy everyone deserves reciprocal relationshipsThe importance of self-compassion and kindness Key TakeawaysHealthy 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 GuestJohnzelle 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

    32 min
  7. How to Speak So People Listen: Storytelling, Confidence & Connection with Dr. Danny Brassell

    May 27

    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 communicationWhy sharing failure builds deeper audience connectionThe “Five C’s Framework” for powerful presentationsHow to turn perceived weaknesses into strengthsThe RAP Method to instantly connect with any audienceWhy 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

    29 min
  8. How to Break Limiting Beliefs, Redefine Success, and Align with Your Purpose with Stephen McConnell

    May 20

    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 meansWhy identity matters more than goals aloneBreaking free from limiting beliefs and burnoutStephen’s personal journey through alcoholism and healingThe importance of emotional intelligence and self-awarenessHow to reframe anxiety into excitementThe impact of community and mentorship on growthAligning your decisions with your purpose and valuesCreating 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

    37 min
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5
out of 5
12 Ratings

About

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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