Black Women’s Wellness: Inspiring Mental, Physical, and Social Health – Seasonal Sister Podcast

In this September bonus episode of the Seasonal Sisters Podcast, Janice Saunders sits down with Laurel Browne, a community outreach and health communications professional, for an honest conversation about mental health, wellness, and the importance of giving yourself grace. Laurel shares how her career journey took her from clinical psychology to public health and health communications, and how her experiences during the COVID-19 pandemic shaped her passion for improving mental health outcomes in Black and underserved communities. Janice and Laurel also talk about the barriers that can make it difficult for Black women to seek mental health support, including the pressure to always be the “strong Black woman.” They explore what it can look like to prioritize your mental health through therapy, supportive relationships, rest, boundaries, prayer, healthy habits, creativity, and simply checking in with yourself. Together, they create a practical “recipe” for mental wellness that starts with one important ingredient: grace, not perfection. Most importantly, this episode reminds us that it’s okay to not be okay. You don't have to stay in a difficult moment alone, and reaching out for support is a healthy habit. In This Episode Laurel’s journey from clinical psychology to public health and health communications Why culturally responsive mental health care matters The pressure of the “strong Black woman” narrative How to recognize when you need support Giving yourself grace instead of expecting perfection Setting boundaries and protecting your mental wellness The connection between mental health and physical health Food, hydration, movement, and other daily wellness habits The importance of rest and quality sleep Using prayer, breathing, and mindfulness to manage stress How friendships and family support contribute to wellness Creative expression as a mental wellness tool Creating your own personal “mental wellness recipe” Knowing when to reach out for professional or crisis support Episode Timestamps; 00:00 A Note on Mental Health & Suicide Prevention 01:13 Meet Laurel Browne 04:49 Following Your Dreams Through Life Changes 12:51 Breaking Down Barriers to Mental Health Care 13:57 How Laurel Prioritizes Her Mental Health 20:20 Reaching Out for Help 23:41 Managing Stress & Practicing Rest 28:10 Creating Your Mental Wellness Recipe 34:23 The Importance of Sleep 37:24 Creativity as a Wellness Tool 40:36 Laurel’s Mental Health Work 43:26 Mental Health Resources 45:29 It’s Okay to Not Be Okay Resources & Mentions Black Health Matters NAMI NYC (National Alliance on Mental Illness) Harlem Hope Center The Therapist Next Door 988 Suicide & Crisis Lifeline This Is Your Brain on Food by Dr. Uma Naidoo Rest Is Resistance Seasonal Sisters Healthy Habits Inspirational Wellness Card Deck Andre 3000’s instrumental album Lavender essential oil and aromatherapy If you're having a difficult day, take a moment to pause and acknowledge how you're feeling. You don't have to fix everything at once. Give yourself grace, reach out to someone you trust, and remember that emotions can change. If you or someone you know is struggling with their mental health or experiencing thoughts of suicide, please reach out for support. The 988 Suicide & Crisis Lifeline was mentioned in this episode as a resource for people in the United States. And remember Janice’s reminder: phone a friend. It is a healthy habit. Connect with Laurel Browne and other resources: LinkedIn: https://www.linkedin.com/in/laurel-browne-7bb326195/ National Association of Mental Illness: https://www.nami.org/ Hope Center: https://hopecenterharlem.org/ https://www.thetherapistnextdoor.co/ Follow Janice Saunders on: Website: https://www.yourseasonalsister.com/ Instagram: https://www.instagram.com/therealjanicesaunders/ Facebook: https://www.facebook.com/therealjanicesaunders/ Linktree: https://linktr.ee/seasonal_sisters_coaching Listen to the Seasonal Sisters Podcast on: Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign up for the Seasonal Healthy Habits Collective Email List: https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

In this episode of the Seasonal Sisters Podcast, Janice Saunders sits down with Shanera Williamson, host of the Brown Mama Bear Podcast, to talk about what it really means to prioritize your health as you move through different seasons of life. Shanera shares how turning 55 prompted her to take a closer look at her health, from being more mindful about what she eats to finding new ways to move her body and prioritize her mental health. She also talks about learning to listen to her body, recognizing when she is running on empty, and giving herself permission to change her routines when they no longer work. Janice and Shanera discuss the importance of regular doctor’s appointments, having a relationship with a healthcare provider you can talk openly with, getting enough sleep, building simple routines, and finding movement that feels enjoyable rather than punishing. They also explore the connection between wellness and relationships, including Shanera’s experience creating a mother-daughter journal after finding a new way to communicate with her daughter during her teenage years. Episode Timestamps; 00:00 Podcast Welcome 00:32 Wellness Card Deck 02:07 Meet Shanera Williamson 05:33 Health Wake Up Call 08:49 Seasons Not Perfection 14:05 Swimming and Legacy 17:38 Mental Health Gauges 22:40 Mindful Moment Menopause 24:16 Doctor Visits and HRT 26:44 Advocate With Your Doctor 28:53 Balance For Longevity 30:33 Three Health Priorities 32:13 Seasonal Self Care Recipe 33:59 Journaling Made Easy 35:56 Sleep Hygiene Reset 39:17 Movement That Feels Good 43:57 Guest Updates And Links 45:52 Journaling With Teens 47:56 360 Degree Sisterhood 49:44 Final Thanks And Sign Off What You'll Learn in This Episode • How to prioritize your health in a new season of life • Why healthy habits can change from season to season • How to listen to your body's physical and mental needs • The importance of regular health appointments • Simple ways to prioritize sleep and movement • Why enjoyable movement can be more sustainable • The role relationships play in overall wellness Resources & Mentions Brown Mama Bear Mother-Daughter Journal Seasonal Sisters Healthy Habits Inspirational Wellness Card Deck Connect With Shanera Podcast: https://brownmamabear.com/podcast/ Website: https://brownmamabear.com/ Facebook: https://www.facebook.com/brownmamabear Instagram: @brownmamabearpodcast What does your body, mind, or spirit need from you in this season of your life? Take a moment to slow down and listen. Maybe it's time to make that doctor's appointment, get more sleep, move your body, start journaling, or simply give yourself permission to change what is no longer working. And remember, you don't have to move through every season alone. Phone a sister friend and stay connected. Follow Janice Saunders on: Website: https://www.yourseasonalsister.com/ Instagram: https://www.instagram.com/therealjanicesaunders/ Facebook: https://www.facebook.com/therealjanicesaunders/ Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on: Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign up for the Seasonal Healthy Habits Collective Email List: https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call

A blend of modern Western medicine, traditional Eastern practices, and cultural "mom magic" takes center stage in this episode of the Seasonal Sisters Podcast, where Janice Saunders shares how to remix your wellness recipe to support long-term physical, mental, and social health. Janice breaks down the myth that wellness requires painful, computer-like "optimization" or extreme routines like 40-day fasts and restrictive boot camps. Sharing her own 2022 health scare with high blood pressure during a period of intense workplace stress, she reveals how healing a "broken spirit" requires a holistic approach—combining doctor partnerships with alternate nostril breathing, acupuncture, and Qigong. She also introduces the science-backed strategy of "temptation bundling" to help you stay consistent with habits like strength training without relying on sheer willpower. If you’re feeling exhausted from caregiver burnout, workplace stress, or extreme diets, this episode is your invitation to join the Autumn Exhale and build a sustainable wellness routine rooted in living, loving, and being loved. Episode Timestamps; 00:00 Welcome to Seasonal Sisters 00:44 Autumn Exhale Invitation 02:32 No More Optimizing 04:18 Origins of the Blend 08:26 Episode Focus and Values 10:19 Western vs Eastern Basics 11:21 Broken Spirit and Stress 13:02 Janice Blood Pressure Story 16:37 Take Action and Reflect 18:14 Holistic Wellness Checklist 19:41 Temptation Bundling Hack 22:34 Skip Extreme Wellness Trends 24:59 Remix Your Recipe Closing 27:08 Final Thanks and Next Steps What You’ll Learn in This Episode Optimization vs. Living: Why wellness is about "living, loving, and being loved"—not performing painful, computer-like optimization. Eastern & Western Blend: How combining evidence-based Western medicine with Eastern modalities (acupuncture, Qigong, breathwork) creates an accessible, affordable wellness recipe. Healing a Broken Spirit: How midlife stressors like caregiver burnout, workplace hostility, and grief impact physical health, and how to recover. Temptation Bundling: How to pair an activity you love (like an audiobook) with a habit you need (like strength training) using Dr. Katy Milkman's strategy. Ditching Extreme Fads: Why 40-day fasts, strict organic diets, and 30-day boot camps don't deliver sustainable long-term health outcomes. Honoring Ancestral Wisdom: The role of "mom magic" and traditional home remedies in midlife wellness. Resources & Mentions Event & Tool: The Autumn Exhale Event (September 19th) Call to Action If this episode resonated with you, don’t keep it to yourself—share it with a sister, friend, or loved one who’s ready to prioritize her wellness. Take a moment this week to reflect on where your spirit might need healing, and try using temptation bundling to make one healthy habit easier to practice. Remember: Wellness is an action verb—and your next step starts now. Follow Janice Saunders on; Website: https://www.yourseasonalsister.com/ Instagram: https://www.instagram.com/therealjanicesaunders/ Facebook: https://www.facebook.com/therealjanicesaunders/ Linktree: https://linktr.ee/seasonal_sisters_coaching Listen to the Seasonal Sisters Podcast on; Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign up for the Seasonal Healthy Habits Collective Email List; https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697

Healthy habits, connection, and sustainable wellness take center stage in this episode of the Seasonal Sisters Podcast. Janice Saunders explores what happens when we become disconnected from our bodies, our communities, our spirituality, and the healthy habits that help us live a long, healthy, vibrant life. Using the story of a woman whose knee replacement helped reconnect her with her body, Janice explores how seasons of disconnection can develop slowly through pain, loneliness, busy schedules, convenience, and life transitions. She also shares her own experiences with loneliness, changing relationships, and trying to build a healthy lifestyle while navigating social expectations. Janice reminds us that wellness requires action. From cooking more meals at home and choosing movement to connecting with friends, participating in community, and developing a spiritual practice, small actions can help us remix our wellness recipe and reconnect with the life we want to live. You don't have to make every change at once. You simply have to start. Episode Timestamps: 00:00 Healthy Habits 00:44 Meet Your Host Janice 01:11 The Present Moment 02:16 The Cost Of Disconnection 03:08 A Season Of Disconnection 04:36 Reconnecting With Your Body 05:31 Living A Vibrant Life 07:22 Life Transitions 08:24 Loneliness And Wellness 09:43 My Wellness Journey 11:28 Choosing Connection 12:53 Wellness Is An Action Verb 13:19 Frictionless Living 14:35 Good Friction 16:28 Connect Over A Meal 17:44 Spirituality And Health 19:10 Your Wellness Recipe 20:32 Take Action 21:22 Break Out Of Disconnection 21:47 Phone A Friend What You'll Learn in This Episode Why seasons of disconnection can affect your mental, physical, and social wellness How pain and life transitions can disconnect you from your body and healthy routines Why loneliness and perfectionism can make genuine connection more difficult How small, consistent habits can help you reconnect with your health Why "frictionless living" isn't always the healthiest choice The benefits of cooking more meals at home and becoming confident in the kitchen How inviting a friend to share a meal can support both nutrition and connection Why face-to-face relationships and community matter for overall wellness How spiritual practices and community can contribute to a long, healthy, vibrant life Why wellness requires action and doesn't have to be perfect How to create a wellness recipe that fits the season of life you're in Resources & Mentions Janice Saunders' Everyday Wellness Free Guide Seasonal Sisters Inspirational Wellness Card Deck Everyday Wellness — https://www.yourseasonalsister.com/ Mattering by Jennifer Breheny Wallace Harvard T.H. Chan School of Public Health Food as Medicine study — Howard University Thich Nhat Hanh Emeril Lagasse Janice's Chickpea Salad and Beet Sandwich recipes are available through Instagram: @therealjanicesaunders Call to Action Are you in a season of disconnection? Take a moment to think about one area of your life where you could reconnect. Maybe it's your body, your kitchen, your friendships, your community, your spirituality, or simply your daily wellness routine. Choose one small action and start there. Take a walk with a friend. Cook a meal at home. Invite someone over for dinner. Get out of the house and connect with your community. Share your health goals with someone you trust. You don't have to remix your wellness recipe alone. Remember, wellness is an action verb. If you need support creating a wellness routine that works for the season of life you're in, consider signing up for a Seasonal Sisters wellness coaching session with Janice. Share this episode with a sister who may be experiencing her own season of disconnection. Sometimes, the healthy habit we need most is simply reaching out and connecting. Follow Janice Saunders on; Website: https://www.yourseasonalsister.com/ Instagram: https://www.instagram.com/therealjanicesaunders/ Facebook: https://www.facebook.com/therealjanicesaunders/ Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on; Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign up for the Seasonal Healthy Habits Collective Email List; https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call

Healthy habits that stick require more than information; they require action, preparation, and consistency. In this episode of the Seasonal Sisters Podcast, Janice Saunders introduces the Seasonal Sisters Success System, a framework designed to help Black women in midlife navigate the mental and practical barriers that can make healthy living feel overwhelming. Janice breaks down the three foundational pillars of the system: Mindful Moments, Prepared Woman Energy, and Compassionate Consistency. She explains how mindful moments are daily choice points, how preparation can make healthy choices easier, and why consistency doesn't mean being perfect. Using personal stories about food cravings, meal preparation, caregiving responsibilities, and her own wellness journey, Janice reminds listeners that their wellness recipe must change as they move through different seasons of life. The goal isn't perfection. It's creating healthy habits that fit the life you're actually living today. Episode Timestamps; 00:00 Welcome to Seasonal Sisters 01:31 Writer’s Block to Wellness 04:25 Baby Woman Trend 05:08 Wellness Requires Action 07:09 Pillar 1 Mindful Moments 10:57 Pillar 2 Prepared Woman Energy 15:24 Pillar 3 Compassionate Consistency 19:54 Card 13 Add More Color 21:40 Coaching and Next Steps 22:40 Final Encouragement and Outro What You'll Learn in This Episode How mental and emotional blocks can interfere with healthy habits The three pillars of the Seasonal Sisters Success System How to recognize your daily mindful moments and choice points Why preparation can make healthy choices easier What Janice means by Prepared Woman Energy Why consistency doesn't require perfection How to practice compassionate consistency Why your wellness routine needs to evolve as your life changes How habit sandwiching can help you incorporate healthy behaviors into routines you already have A simple strategy for adding more color and variety to your meals Call to Action What is one healthy habit you've been struggling to maintain? Instead of trying to change everything at once, identify the block that's getting in your way. Then ask yourself: Can I be more mindful, more prepared, or more compassionate with myself in this moment? Share your health goals with someone you trust. And if you need support creating a wellness recipe that works for the season of life you're actually living, consider signing up for a Seasonal Sisters wellness coaching session. And if this episode helped you, rate, review, and share the show. That's how the Seasonal Sisters community continues to grow. Follow Janice Saunders on; Website: https://www.yourseasonalsister.com/ Instagram: https://www.instagram.com/therealjanicesaunders/ Facebook: https://www.facebook.com/therealjanicesaunders/ Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share Listen to the Seasonal Sisters Podcast on; Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ Sign up for the Seasonal Healthy Habits Collective Email List; https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 Unleash the healthy woman within you by scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call