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

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...

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...

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...

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, ac...

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...

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...

In this episode of the Seasonal Sisters Podcast, Janice Saunders welcomes Lauren Jones, founder of Mpowered Menopause, for an honest conversation about navigating menopause with confidence, knowledge, and self-advocacy. Together, they explore why women deserve better support, more research, and practical solutions for managing the physical and emotional changes that come with this season of life.

From the benefits of strength training and protecting bone health to tracking symptoms and finding the confidence to speak up with healthcare providers, Janice and Lauren share simple, actionable ways to prioritize your well-being. They also discuss the importance of reducing...

Healthy habits, behavior change, and sustainable wellness take center stage in this final episode of the A–Z of Wellness Series. Janice Saunders wraps up the series with the letter Z, encouraging listeners to stop living a "zombified" life and begin zeroing in on the habits that support a long, healthy, and vibrant future.

Drawing from her personal wellness journey, Janice shares how walking became her moving meditation through infertility treatments, motherhood, divorce, career transitions, the pandemic, and midlife health changes. She explores the science of behavior change, the importance of preventative healthcare, and practical ways to bu...

Body astrology and summer wellness come together in this insightful episode of the Seasonal Sisters Podcast. Janice Saunders explores the connection between the zodiac signs of Cancer, Leo, and Virgo and the body regions traditionally associated with each season.

From nurturing emotional wellness and protecting heart health to strengthening your core and living in alignment with your values, Janice shares practical ways to become more mindful of your body during the summer months. She explains how Cancer season invites us to focus on nourishment and emotional care, Leo season encourages us to live boldly from the heart...

Yin and yang wellness take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders continues the A–Z of Wellness series with the letter Y.

Many women spend years operating in constant “doing mode,” pouring energy into careers, caregiving, and responsibilities while neglecting the restorative practices that support long-term health. Janice explores how balancing yin energy (rest, reflection, intuition) with yang energy (action, achievement, and productivity) creates a more sustainable recipe for wellness.

Drawing from her own experiences with fear, rejection, personal growth, and healing through swimming, Janice shares how self-reflection can re...

X-ray vision and the pursuit of consistent healthy habits take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders continues the A–Z of Wellness series with the letter X.

Janice encourages women to drop the "X-woman" acts of extreme strength and stop playing the reactive "Xbox" version of life. Through her own vulnerable health scare story and practical tools, she emphasizes the importance of using your X-ray vision to scan for cracks in your physical, mental, and social cups before they become major life disruptors like hypertension or diabetes.

If yo...

Weight and wellness take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders dives into the A–Z of Wellness series with the letter W—Weight, Wellness, and Waking Up.

Janice encourages Black women in midlife to drop the guilt and redefine their relationship with their weight. Through client stories, health statistics, and practical exercises like "sandwiching," she emphasizes that while weight does not equal wellness, being mindful of your weight is a necessary skill for a long, vibrant life.

If you’ve been white-knuckling your way through restrictive diets or relyin...

Vision-driven wellness takes center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders dives into the A–Z of Wellness series with the letter V—Vision, Vitality, and Victory.

Janice encourages women in midlife to reconnect with their dreams, redefine their vision for the future, and build sustainable healthy habits that support a long, vibrant life. Through personal stories, cultural references, and practical exercises like the Centenarian Decathlon, she emphasizes that wellness is not just about food—it’s about intentional daily actions that align with the life you truly desire.

If you’ve b...

Rest is more than sleep—discover the 7 types of rest your body truly needs in this powerful episode featuring Dr. Saundra Dalton-Smith.

In this episode of the Seasonal Sisters Podcast, Janice Saunders dives into a transformative conversation with Dr. Saundra Dalton-Smith about why so many high-achieving women feel exhausted—even when they’re getting enough sleep.

Together, they explore rest as a multidimensional practice, breaking down the seven types of rest and examining how deficiencies in each can lead to burnout, overwhelm, and disconnection.

Dr. Dalton-Smith shares practical insights into identifying your personal rest d...

Wellness begins with listening to your body, and in this inspiring episode, host Janice Saunders welcomes Monife' Marshall, founder of Yoga by Monife'  and certified nutritional wellness coach. Monife' shares her powerful healing journey—from chronic pain after a near-fatal car accident to discovering yoga as a path toward physical and emotional freedom. Together, they explore the connection between body and mind, the importance of breathwork, the healing power of touch, and practical ways to honor your body through self-awareness, posture, and daily mindfulness.

This conversation reminds us that healing doesn’t have to be complicated—it’s about s...

In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A to Z of Wellness series with the powerful Letter U — Unite, Unhook, Uplevel, and Unleash.

Midlife can feel compressed. Children are launching. Parents may need care. Careers shift. Bodies change. And for many Black women, health quietly moves to the bottom of the list.

This episode is a call to action.

Janice shares personal reflections on navigating unexpected job loss, stress, loneliness, and identity shifts — and how she used a three-pronged wellness approach to stabilize her mental, physical, and soci...

In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A-to-Z Wellness Series with the letter T, exploring how small, intentional choices can lead to meaningful transformation in your health and daily life. From testing what works for your body to creating sustainable routines and managing your time wisely, this conversation encourages listeners to take practical steps toward lasting wellness.

If you’ve ever felt overwhelmed trying to change everything at once, this episode will remind you that transformation happens through consistency, patience, and intentional action.

⏱️ Timestamps

00:00...

In this “Letter S” installment of the A to Z of Wellness series, Janice breaks down the concept of Sustainable Health Security — a practical, culturally grounded approach to wellness that centers consistency, joy, and self‑honoring choices. Through personal stories, behavior‑change science, and soulful encouragement, she shows how Black women in midlife can build a vibrant, healthy life by adding nourishing habits rather than restricting themselves to burnout.

Episode Timestamps:

00:00 Welcome to the Seasonal Sisters Podcast

01:40 Introduction to the A to Z of Wellness Series

02:08 The Struggle with Consistent...

In this episode of the Seasonal Sisters Podcast, Janice Saunders continues the A to Z of Wellness series with the powerful and practical Letter R. This conversation invites listeners to rise, radiate, reach, and reclaim their health by rethinking what wellness truly looks like in midlife.

Janice shares personal stories, reflections on menopause and energy depletion, and real-life examples of how women can reconnect with their bodies, reclaim their time, and remove unrealistic expectations around weight, productivity, and perfection. This episode emphasizes that wellness is not about extremes—it’s about building a sustainable recipe for healthy livi...

Wellness in midlife requires more than motivation — it involves intention, clarity, and habits that nourish your real life. In this powerful episode of the Seasonal Sisters Podcast, certified life coach Janice Saunders continues the A to Z of Wellness Series with the letter Q, introducing her transformative Five Q Framework: Quiet, Quality, Quotidian, Quest, and Quench.

Janice guides Black women through a compassionate, practical approach to building a healthy, vibrant life by reconnecting with their adolescent dreams, creating space for stillness, choosing quality over quantity, honoring everyday wellness moments, pursuing passion with joy, and learning to truly sa...

Peace is powerful—and in this episode of the Seasonal Sisters Podcast, Janice Saunders invites Black women in midlife to reclaim their peace as a pathway to lasting wellness. As part of the A to Z of Wellness series, this episode focuses on healthy habits beginning with the letter P, including peace, patience, presence, and personal care practices that support mental, physical, and social wellness.

Janice vulnerably shares her personal journey navigating family estrangement, emotional healing, and the long work of rebuilding peace without fixing what cannot be fixed. Through storytelling, reflection, and practical wellness tools, she re...

In this deeply restorative episode of the Seasonal Sisters Podcast, Janice welcomes master healer Kathryn Davis, a Qigong teacher, meditation facilitator, Reiki practitioner, and creator of the Kung Li Sheng Healing System. Together, they explore holistic practices that nourish the mind, body, and soul—especially as we enter the winter season.

Kathy shares powerful insights on Qigong, energy flow, healing modalities, neuro-emotional release, and how breathwork, movement, and mindfulness can reset the nervous system. You’ll also learn how cultural healing traditions from around the world can support Black women on their wellness journey.

This epis...

Optimal wellness in midlife begins with embracing new habits that nourish your mind, body, and soul. In this week’s episode of the Seasonal Sisters Podcast, Janice dives into the letter O in the A to Z Wellness Series—exploring openness, opportunity, organic habits, and the octopus-like ability to regenerate areas of wellness that have been neglected.

Janice shares deeply personal stories about navigating grief, the empty nest transition, chronic health fears, and reclaiming joy through mindful routines. She offers practical guidance on building a daily “oasis” of healthy habits—from swimming and meditation to nature walks, intentiona...

Welcome back to the Seasonal Sisters podcast, where health and wellness matter! In this empowering episode, host Janice Saunders and guest Nzingha Crusoe, founder of Fifth and Lennox Studios, delve into integrating mindful wellness practices with culturally inspired style. They discuss the importance of preparation, gratitude, and self-expression. Nzingha shares her personal journey of linking health and style, influenced by her stylish heritage and sports background. 

Together, they emphasize the importance of balance, intuitive eating, mental health, and loving oneself. Tune in for actionable tips on embracing your unique style and making meaningful wellness choices. If you're r...

Join Janice Saunders, host of the Seasonal Sisters Podcast, as she explores how to naturally nourish your way to a vibrant, healthy life using ingredients tied to the letter N — neuroplasticity, nature, no-tech time, nutrition, and nurturing self-care.

In this inspiring episode, Janice shares how meditation, walking, and mindful nutrition can transform your brain and body. Learn how saying “no” can be a radical act of wellness, and why walking in nature, colorful meals, and mindful pauses are essential ingredients in your recipe for a balanced, joyful life.

🕓 Timestamps

00:00 Welcome to the Seasonal Sisters P...

In this festive episode of the Seasonal Sisters Podcast, host Janice Saunders shares seven essential strategies for maintaining your physical, mental, and social wellness during the holiday season. From quick and healthy recipe ideas to gratitude practices that nourish the soul, Janice helps you navigate the busy months with ease and joy. 

✨ Stay mindful, stay merry, and embrace this season with intention and wellness.

⏰ Timestamps:

00:00 Introduction to the Holiday Season

01:59 Welcome to the Seasonal Sisters Podcast

04:26 The Importance of Social Connections

05:36 Seven Essential Tips for a Joyo...

Wellness begins with listening to your body, and in this inspiring episode, host Janice Saunders welcomes Monife' Marshall, founder of Yoga by Monife'  and certified nutritional wellness coach. Monife' shares her powerful healing journey—from chronic pain after a near-fatal car accident to discovering yoga as a path toward physical and emotional freedom. Together, they explore the connection between body and mind, the importance of breathwork, the healing power of touch, and practical ways to honor your body through self-awareness, posture, and daily mindfulness.

This conversation reminds us that healing doesn’t have to be complicated—it’s about s...

In this inspiring episode of the A to Z of Wellness Series, host Janice Saunders explores the letter M, highlighting the essential role of motivation, moderation, mindfulness, and maximum effort in living a long, healthy, and vibrant life.

Janice shares a personal story from her early career in pharmaceutical sales, revealing what she learned about health disparities, behavior change, and the importance of sustainable wellness habits. She encourages listeners to rethink their approach to diet, movement, and media consumption while embracing mindful moderation and cultural joy in everyday living.

This episode offers a...

In this episode of the A to Z of Wellness Series on the Seasonal Sister podcast, host Janice Saunders explores the letter L—diving deep into loneliness, limiting beliefs, listening to your body, and learning to live fully. She discusses the growing epidemic of loneliness and the impact it has on women’s physical and emotional health.

Janice shares her personal journey of overcoming rejection and limiting beliefs and provides three transformative tools — Mindful Meditation, the RAIN Self-Compassion Method, and Opposite Journaling — to help you expand your emotional capacity and reconnect with yourself and others.
You’ll also...

In this fall-inspired rewind of the Seasonal Sisters Podcast, host Janice Saunders explores how the autumn zodiac signs—Libra, Scorpio, and Sagittarius—connect to different regions of the body and our overall wellness. She shares insights on balance, advocacy, transformation, and strength, encouraging women to tune into their bodies and take intentional steps toward health and healing.

From lower back support (Libra) to sacral health and fibroid awareness (Scorpio) to hip and thigh strength (Sagittarius), this episode blends body astrology, holistic health, and self-care into a mindful journey of seasonal transformation.

⏱️ Timestamps:

00:00 I...

In this powerful episode of the A to Z of Wellness series, host Janice Saunders takes us through the letter K, reminding us that the keys to wellness don’t have to be complicated. From kinesiology and protecting your mobility to ditching restrictive diets like keto, embracing kindness, karma, Kundalini, and kombucha, this episode is packed with practical strategies you can start using today.

Janice keeps it real with her personal story of recovering from a swimming injury, why mindful nutrition matters more than fad diets, and how small acts of kindness ripple into lasting wellness. Whether you...

Welcome back to the Seasonal Sisters Podcast! In this empowering episode, host Janice Saunders sits down with Shawna Elizabeth, a licensed esthetician, educator, and makeup artist known as the “Face Architect.” Together, they explore the connection between skin health, overall wellness, and the power of self-care.

From embracing hydration and intentional movement to the discipline of daily skin rituals, Shawna shares her personal journey from makeup artistry to holistic skin care. She also opens up about how self-love, discipline, and wellness habits shape not only our appearance but also our confidence and vitality.

This episode is p...

In this episode of the Seasonal Sisters Podcast, host Janice Saunders takes us through the letter J in the A to Z of Wellness series. From the joy of jamming to your favorite songs, to the nourishing benefits of juicing, the power of journaling, and the freedom of clearing junk from your life—this episode is packed with inspiration to help you live intentionally and prioritize your health.

Janice also shares personal stories, practical tips, and wellness challenges that remind us it’s never too late to reset, release old habits, and embrace joyful, healthy living.

 ...

Welcome back to the Seasonal Sisters Podcast, where being mindful of your health is not optional and preparation is queen. In this episode, host Janice Saunders welcomes Shareen Wilson, Licensed Acupuncturist and Co-Founder of ACU Vibes, for a powerful discussion on wellness, parenting, and the intentional choices that create lasting health.

Shareen shares her journey into acupuncture, inspired by personal loss, and how she now uses her expertise to help women, families, and communities thrive. From mindful parenting and sleep hygiene to grounding practices and random acts of kindness, this conversation is packed with both inspiration and...

In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A to Z of Wellness Series with the letter I—focusing on inspired, intentional habits that reduce inflammation, build inner strength, and transform your wellness journey.

Janice shares a deeply personal story about losing her grip strength, the fear it brought, and how intentional strength training helped her reclaim her confidence and functionality. She also explores how nutrition, self-compassion, and loving-kindness practices can reduce inflammation and shift your mindset toward empowered living.

This episode is filled with practical tools, personal inspiration, and a...

In this inspiring episode of the Seasonal Sisters Podcast, host Janice Saunders welcomes Dr. Eboni January, MD, FACOG—affectionately known as Dr. EJ—a board-certified OB-GYN, author, and speaker committed to breaking generational cycles in health through education and empowerment.

Dr. EJ shares her personal health journey, the importance of mindset and preparation, and practical tips to create a sustainable lifestyle rooted in balance. From movement and nutrition to mindfulness and sleep, this episode is packed with strategies that will help you prioritize your health and legacy.

Together, Janice and Dr. EJ remind listeners that the...

In this inspiring episode of the Seasonal Sister podcast, we continue the A to Z of Wellness Series and explore the transformative power of the letter H—a wellness-filled letter representing hydration, habits, hope, humor, hunger, and holistic health.

If you’ve ever struggled to stay consistent with your wellness routine, you’ll love the real-life stories and culturally grounded strategies Janice shares in this episode. From supporting her mother in building a simple hydration routine to designing a personal nook for harmony at home, Janice reveals how small changes can lead to a big impact on your m...

In this inspiring conversation, Janice sits down with Camille Johnson, a powerhouse entrepreneur, dancer, and wellness advocate based in Detroit, Michigan. As the founder of Motor City Dance Factory and a proud HBCU alumna, Camille shares her dynamic journey of using movement, mentorship, and mindset to redefine what wellness looks like—especially for women over 40.

From performing at the Super Bowl to hosting healing new moon gatherings, Camille's story is a testament to the power of community, intention, and cultural connection. This episode is filled with real talk, rhythmic wisdom, and reminders that it’s never too late...

In this soul-soothing installment of the A to Z of Wellness series, Janice invites you to embrace the letter G for Grace—a crucial, often-overlooked ingredient in every wellness journey. Whether you’re restarting your habits, pivoting through life’s transitions, or simply learning to be kinder to yourself, this episode offers a breath of fresh air.

Through heartfelt reflection and real-life wisdom, Janice reminds listeners that giving yourself grace is not weakness—it’s wellness in action. If you’ve ever struggled with “starting over” or felt behind on your goals, this episode is your permission slip to begin ag...

In this expansive and heartfelt episode of the A to Z of Wellness series, Janice explores the letter F—diving into powerful themes like forgiveness, friendship, food, freedom, and fulfillment. If you’ve let your healthy habits fall away because of life’s demands—caregiving, illness, parenting, or just plain burnout—this episode will meet you with compassion and give you tools to begin again.

Janice shares vulnerable stories from her own journey, including how she found peace in her career, rebuilt her wellness routine, and redefined fulfillment through small, soulful choices. With her signature blend of science, s...