Holistic Health for Women of Color
Holistic Health for Women of Color is the podcast for Black and Brown women who are ready to lower blood pressure, reduce stress, and reclaim their health naturally. Join Donna Williams, Certified Holistic Health Coach, as we explore culturally relevant ways to manage hypertension, nourish your body with real food, heal from chronic stress, and build a lifestyle that supports long-term wellness.
From soul food makeovers to stress relief rituals that actually fit your life, each episode gives you practical, holistic tools to honor your body, your culture, and your healing journey.
Episodes
108 episodes
Deep Nourishment, Bare Minimum Winter Wellness Plan for Women of Color!
Today, we’re talking about winter. Not winter as just a season on the calendar, but winter as an energetic shift in our bodies, our moods, and our lives, especially for women of color who are often expected to keep going, keep producing, and ke...
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Episode 108
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27:23
Why We Rebranded: From High Blood Pressure Wellness to Holistic Health for Women of Color!
Hey sis, it’s Donna Williams. I want to take a few minutes to share something really important with you on why we rebranded from “High Blood Pressure Wellness Lifestyle” to “Holistic Health for Women of Color,” and what that actually means, and...
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Episode 107
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15:55
Wintering Without Withering: Slow Down, Keep Your Why!
If winter were a teacher, it would whisper, “Go slower so you can go deeper.” Shorter days, softer light, and a quieter social rhythm invite us to shift, not to stop, but to move with intention. Today, we’re talking about how to slow down witho...
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Episode 106
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27:02
Snacks That Hold Us: What Our Mothers Knew, What Science Confirms!
Today we’re getting into the truth about healthy snacks, and what to reach for instead, through the lens of culture, lived experience, and science. In the rush of life, we want to reach for snacks that hold us, offering small bites of comfort a...
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Episode 105
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24:31
How To Build A Culturally Sensitive Wellness Routine That Fits Your Life!
Today’s episode is a love letter to every woman of color who’s ever felt like she had to choose between her heritage and her health. The truth? You don’t have to give up your roots to feel well. You can honor your ancestors and your body at the...
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Episode 104
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38:17
Repairing Your Gut After Antibiotics
We’re talking about something many of us experience and few of us are taught to navigate - how to repair your gut after antibiotics. Antibiotics can be absolute heroes. Also, they can leave your inner ecosystem feeling a little…flattened. If yo...
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Episode 103
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26:13
Hidden Gut Symptoms: Why Your Skin, Mood, and Energy Speak Up
You wouldn’t immediately connect mood swings, brain fog, or skin flare-ups to your digestion. Most people don’t. But the gut has a way of influencing nearly every part of the body quietly, steadily, and often without making itself the obvious c...
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Episode 102
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40:11
Let Your Body Guide Your Elimination Diet!
If you are listening to this, there’s a good chance your body has been whispering, talking to you, maybe shouting, and you’re finally ready to listen. Maybe it’s the bloat that makes you unbutton your jeans midway through the day. Maybe it’s th...
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Episode 101
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44:55
When Your Gut Whispers: 5 Hidden Signs, 5 Gentle Tools, and a Mindful Path Back to Feeling Like You!
When your gut whispers, it’s not a murmur, it’s a message stitched from every win, wound, and wild hope you carry. In the rush to be “reasonable,” have you silenced the only compass that truly knows you? Quiet the noise, lean closer, and listen...
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Episode 100
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41:38
Build A Week That Holds You: Gentle Planning and Midweek Resets to Quiet Mental Clutter!
If your mind ever feels like a browser with too many tabs open, and one of them is definitely playing music, well you’re in the right place. Today isn’t about another app, a color-coded calendar, or chasing more productivity. It’s about
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Episode 99
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23:15
The 3-Part Plate System I Teach Every Client
Are you struggling to manage high blood pressure or facing other health challenges? Discover the transformative power of "the 3 Part Plate System" that I teach every client. This innovative approach to meal planning is designed to promote optim...
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Episode 98
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20:24
Empowering Wellness Overcoming High Blood Pressure for Women of Color
Welcome to a journey where empowering wellness becomes more than just a phrase, it unfolds as a vibrant movement towards self-actualization and holistic health. At its heart, empowering wellness overcoming high blood pressure is about reclaimin...
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Episode 97
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9:54
A 10-Minute Guide to Recognizing and Managing Chronic Stress!
Today we’ll be diving deep into a topic that touches so many lives yet often goes unnoticed: chronic stress. Picture this, you're running on autopilot, juggling responsibilities, and constantly on the go, yet you can't shake the feeling of fati...
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Episode 96
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25:08
No More Food Stress | Just This One Simple Framework!
In a world where wellness advice comes at you from every angle, it’s easy to feel overwhelmed. Should you count macros or calories? Go keto or paleo? Is gluten really the villain it’s made out to be? These questions can spiral into a cycle of o...
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Episode 95
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30:13
Wellness That Fits Into Your Real Life, Not Your Ideal One!
Today we are going to unravel the complexities of living well amidst the chaos of everyday life. Here, we recognize that wellness isn't about meticulously crafted schedules or unreachable ideals; it's about finding balance, authenticity, and jo...
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Episode 94
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16:43
From Scraps to Supper: The Culinary Magic of Regrowing Foods From Scraps at Home
Imagine turning your kitchen waste into a thriving garden, where discarded scraps spring back to life as nourishing food. Welcome to the fascinating world of regrowing food from scraps, an environmentally friendly and budget-savvy practice that...
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Episode 93
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22:30
The Stress Of Time Perception
In today's fast-paced world, the stress of time perception is a silent but powerful force impacting our daily lives. As we juggle countless responsibilities, the constant ticking of the clock seems to amplify stress, affecting our health and ov...
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Episode 92
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12:21
How Emotional Eating Shapes Our Lives - Unraveling the Heartstrings of Hunger!
Emotional eating to me is an intricate dance between our feelings and our food that often sneaks in quietly during the most stressful times in our lives. It’s not just the act of eating; it's the comforting embrace of a warm cookie after a long...
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Season 5
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Episode 91
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1:05:33
Unlocking the Power of Glutathione with Dr. Gina Nick!
Today, we'll explore how this powerful molecule works tirelessly behind the scenes to protect your cells, boost your immune system, and enhance your overall well-being. Join us as we uncover cutting-edge research, expert insights, and practical...
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Season 5
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Episode 90
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45:24
A Journey to Mental Wellness: Emerging from the Storm With Chris Nicol!
Navigating the tumultuous landscape of mental health challenges can often feel like an exhausting journey through a stormy sea, where the waves of anxiety, depression, or any other struggle threaten to pull you under. Yet, for those who have da...
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Season 5
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Episode 89
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30:17