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

Mindset transformation, reframing internal dialogue, and intentional living take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders sits down with therapist, speaker, podcast host, and advocate for intentional living, Joi Britt. Janice and Joi dive into what it really means to move away from harsh self-criticism, yo-yo diets, and quick-fix algorithms toward a sustainable, multi-dimensional wellness routine. Joi shares the personal inspiration behind her viral statement that she was "no longer going to be anyone's fat friend," reflecting on childhood memories, family health history, and turning 40 as a catalyst to evaluate how she wants to live the next decades of her life. Together, they explore how small, realistic wins—like walking to the mailbox without getting winded- build the internal confidence needed to keep promises to yourself. Janice and Joi also break down key behavioral concepts, including Dr. Katy Milkman's "what the hell effect" versus giving yourself a "mulligan," Dr. Peter Attia's Centenarian Decathlon, and how to mix a customized wellness recipe grounded in self-compassion, honesty, movement, and community. If you’ve been beating yourself up over past health slips, feeling winded by daily tasks, or listening to negative internal tapes, this episode invites you to give yourself grace, aim high with healthy daily habits, and step into the vibrant life you deserve. Episode Timestamps; 00:00 Welcome to Seasonal Sisters & Intentional Living 03:37 Introducing Joi Britt: "No Longer the Fat Friend" 04:08 The Yo-Yo Diet Struggle & Raising the Stakes in Midlife 07:04 The Turning Point: Family Health History & The 20-Year Horizon 08:35 Starting Small: Walking to the Mailbox & Cooking at Home 10:16 Pushing Back on Negative Self-Talk & Damaging Narratives 13:48 Mindful Awareness: Listening to Your Body’s Signals 15:31 Sustainable Pace: Achieving Realistic Goals Without Overwhelm 17:14 Aiming High: The Power of Daily Healthy Habits 19:25 Finding Inspiration in Community & Seeing Others Succeed 23:35 Building Self-Confidence by Keeping Promises to Yourself 27:29 Behavioral Change: The "What the Hell Effect" vs. The Mulligan 33:07 The Mindful Moment: Mindset is Everything 41:48 The Centenarian Decathlon: Planning for Your Future Seasons 42:04 Crafting the Wellness Recipe: Self-Compassion, Honesty, Movement, & Water 52:12 Closing Encouragement: Be Kind, Gentle, and Flexible with Yourself What You’ll Learn in This Episode Reframing Self-Talk: Why negative internal dialogue harms self-esteem and how to replace harsh criticism with constructive self-compassion. The 20-Year Perspective: How reflecting on family health history and midlife milestones can spark meaningful, proactive lifestyle changes. Starting Where You Are: How simple actions—like walking to the mailbox or cooking one extra meal at home—lay the foundation for long-term health. Aiming High with Daily Habits: Why incorporating a small healthy habit into your schedule every day creates more momentum than rigid weekly routines. The "Mulligan" Strategy: How giving yourself a "do-over" without guilt helps interrupt the "what the hell effect" when routines get off track. The Centenarian Decathlon: How identifying 10 physical activities you want to perform in your later decades shapes the habits you build today. Resources & Mentions Janice Saunders’ Everyday Wellness Free Guide: https://www.yourseasonalsister.com/opt-in-85e5f555-eb7a-4a3c-9748-7f1802509c25 Joi Britt’s Socials & Work (Therapist, Speaker, & Podcast Host): https://www.instagram.com/thejoiofsocialwork/ Book reference: How to Change: The Science of Getting from Where You Are to Where You Want to Be by Dr. Katy Milkman ("What the Hell Effect" & Mulligan concepts) Book reference: Outlive by Dr. Peter Attia (The Centenarian Decathlon concept) 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 examine the internal narrative playing in your mind, give yourself a mulligan for any recent slips, and choose one small healthy habit to practice today. 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

The holidays can be a joyful time of year, but they can also bring stress, busy schedules, family tensions, and pressure to do everything for everyone else. In this encore episode of the Seasonal Sisters Podcast, Janice Saunders shares seven practical ways to protect your physical, mental, and social wellness while making room for the things that matter most. From preparing simple, nutritious holiday dishes to building a daily walking habit, practicing gratitude, and creating your own holiday traditions, Janice offers realistic strategies to help you experience more joy and less stress. She also explores the importance of social connections, leading with love, and making time to reflect on what you genuinely want from the season. You don't have to create the perfect holiday or meet everyone's expectations. Instead, discover how small, intentional choices can help you feel healthier, happier, and more connected to the people you love. Whether you're navigating family gatherings, managing a packed calendar, or simply looking for more peace this holiday season, these seven tips can help you create a holiday experience that feels right for you. Timestamps 00:00 — Introduction: Seven Essential Tips for a Healthy Holiday Season 01:33 — Welcome to the Seasonal Sisters Podcast 01:57 — Holiday Stress Management: Navigating Family Expectations and Social Connections 05:11 — 7 Healthy Holiday Tips for Better Wellness 05:30 — Tip 1: Prepare Simple, Healthy Holiday Recipes 06:15 — Tip 2: Start Your Morning With Warm Water and Lemon 07:15 — Tip 3: Practice Holiday Reflection and Intention Setting 08:45 — Tip 4: Make Daily Walking Part of Your Holiday Wellness Routine 10:00 — Tip 5: Lead With Love and Protect Your Peace 12:00 — Tip 6: Manage Holiday Social Stress and Create Your Own Traditions 14:00 — Tip 7: Practice Daily Gratitude for Better Well-Being 15:45 — Five-Senses Gratitude and Finding Joy in Everyday Moments 17:05 — Final Thoughts and Special Holiday Coaching Offer What You'll Learn in This Episode Seven practical ways to support your physical, mental, and social wellness during the holidays. How to simplify holiday cooking with familiar recipes and seasonal ingredients. Why creating a daily walking routine can support your physical and mental health. How to reflect on what you want from the holiday season instead of focusing only on others' expectations. Why leading with love means taking responsibility for your own actions. How to navigate feeling left out, manage a busy social calendar, and create meaningful new traditions. How to use the five senses to make gratitude a daily healthy habit. Why meaningful social connections are an important part of your overall well-being. Call to Action What are you looking forward to this holiday season? Take a few minutes to identify what would make this season meaningful to you. Choose one or two healthy habits from this episode and make them part of your holiday routine. Share this episode with a sister, friend, or family member who could use more joy and wellness this season. Follow the Seasonal Sisters Podcast in your favorite podcast app, and rate and review the show to help more women discover these healthy living resources. For additional support, explore Janice's coaching resources and join her mailing list to receive updates about the upcoming Winter Wellness Reset. Additional Resources: 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 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