Variation in depression symptoms could translate to underdiagnosis and missed care- see article here. 

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Join us on Patreon for exclusive episodes and content.

Join our group-chat on the Geneva app! From book discussions to wellness practitioner recommendations, and more- let's help keep each other on track to achieve our goals! Join here! 

Happy New Year!!!

Join us on Patreon for exclusive episodes and content.

Join our group-chat on the Geneva app! From book discussions to wellness practitioner recommendations, and more- let's help keep each other on track to achieve our goals! Join here!

Guest Feature:

Petra Vega (She/Ella) is the Founder and Liberatory Leadership Coach of Create More Possibilities. She is also a Facilitator, Radical Social Worker and Emergent Strategist. Petra’s background includes over a decade of experience in building power with parents and neighbors, challenging toxic workplaces into care-centered spaces, developing facilitation as an art for consensus-based decision-making and inclusive, participatory engagement, as well as training the next generation of social workers to trust the people as experts in their own lives, interrogate the savior complex within us and to heal ourselves in order to heal the collective.

Connect with Petra:

Website and Instagram 

Be Well, Sis Partners:

Athletic Greens– Redeem your offer for 1 year of high-quality Vitamin D + 5 free travel packs 

BetterHelp- Get 10% off your first month at betterhelp.com/bewellsis

Let's Get Checked- Visit trylgc.com/bewellsis and get 25% off your test using code BEWELLSIS

This episode brings us to the end of the holiday bonus series as well as the end of the year! In this episode, Brittny and I discuss end-of-year rituals and the ways we plan on being better to ourselves next year.

Don't forget to follow Brittny on IG as well as to shop RVL Wellness Co.

Thanks for an incredible year- looking forward to growing with you in 2023!

BE WELL SIS IS NOW ON PATREON!!!! Become a patron for exclusive bonus content! Patreon.com/bewellsis

Guest Feature

Shanita Hubbard has been published in The New York Times, The Huffington Post, The Guardian, Pitchfork, ESSENCE, and a host of other publications. She is also the author of the bestselling book RIDE OR DIE: A Feminist Manifesto for the Well-Being of Black Women.  

In this book, she interrogates the notion of the “ride or die chick”—a Black woman who holds down her family and community, often at her own expense. Hubbard argues that this way of life has left Black women exhausted, overworked, overlooked, and feeling depleted. She suggests that Black women are susceptible to this mentality because it’s normalized in our culture. RIDE OR DIE fervently dismantles cultural norms requiring Black women to care for everyone but themselves.

“I am who I am because of other Black women,” Hubbard writes, “so I wrote this book to focus on us and our well-being.”

How to Connect with Shanita:

IG

Twitter

Website

Purchase Ride or Die: A Feminist Manifesto for the Well-being of Black Women here!

Be Well, Sis Partners:

Athletic Greens– Redeem your offer for 1 year of high-quality Vitamin D + 5 free travel packs 

Bolden: A trusted voice in skincare and that work to inspire women to nurture, value, and love their natural beauty. Check out their entire skincare range here!

Natural Annies Essentials: A clean, non-toxic home fragrances and candle-making experience for you and your entire family. NaturalAnnie Essentials is a black woman-owned and family-operated lifestyle soy candle company based in Bridgeport, Connecticut.  Shop scents that elevate the ambiance of your home here!

Taupe Coat: A vegan nail care brand that believes in a life filled with color, beauty, and abundance. Shop non-toxic nail care here!

Nyah Beauty: is a natural skincare brand offering high-quality, consciously handcrafted soaps, lotions, candles, and scrubs. They offer plant-based skincare options free of detergents, phthalates, and other potentially irritating ingredients.

Momotaro Apotheca: A plant-based and certified organic vulvovaginal care company that supports the body’s natural ability to heal from issues stemming from yeast infection, BV, clothing, exercise, and sex. 

Mothering Tea: Hand-crafted, small-batch teas to help you create more  moments of stillness and reflection. 

We're back with Part 3 of the Holiday Bonus Series! Brittany, of RVL Wellness Co, and I discuss 'cuffing season' and dealing with loneliness during this time of year. 

Be Well, Sis Partners:

Athletic Greens– Redeem your offer for 1 year of high-quality Vitamin D + 5 free travel packs. Visit athelticgreens.com/bewellsis

Bolden: A trusted voice in skincare and that work to inspire women to nurture, value, and love their natural beauty. Check out their entire skincare range here!

Natural Annies Essentials: A clean, non-toxic home fragrances and candle-making experience for you and your entire family. NaturalAnnie Essentials is a black woman-owned and family-operated lifestyle soy candle company based in Bridgeport, Connecticut.  Shop scents that elevate the ambiance of your home here!

Taupe Coat: A vegan nail care brand that believes in a life filled with color, beauty, and abundance. Shop non-toxic nail care here!

Nyah Beauty: is a natural skincare brand offering high-quality, consciously handcrafted soaps, lotions, candles, and scrubs. They offer plant-based skincare options free of detergents, phthalates, and other potentially irritating ingredients.

Momotaro Apotheca: A plant-based and certified organic vulvovaginal care company that supports the body’s natural ability to heal from issues stemming from yeast infection, BV, clothing, exercise, and sex. 

Mothering Tea: Hand-crafted, small-batch teas to help you create more  moments of stillness and reflection. 

Let’s face it- the holidays can be triggering AF.  Join us every Friday for a holiday miniseries to help you navigate all the holiday feels.

For the month of December, I’m joined by Brittny of RVL Wellness Co , Founder of a self-care-inspired puzzle company,  as we discuss navigating complicated family dynamics, managing expectations, loneliness, relationships, and the anxiousness that tends to be exacerbated during this time of year. 

In this episode, we discuss managing expectations of not only the people around us but also the ones that we put on ourselves. We also discuss tips for dealing with the in-laws as a new couple.

Article Referenced: 

Navigating Family Relationships During the Holidays 

Bonus Series Sponsor: 

Join the 3 million plus people who have taken charge of their mental health with an experienced BetterHelp therapist

Visit BetterHelp.com/bewellsis for savings!

Be Well Sis Parnters: 

Athletic Greens– Redeem your offer for 1 year of high-quality Vitamin D + 5 free travel packs 

Bolden: A trusted voice in skincare and that work to inspire women to nurture, value, and love their natural beauty. Check out their entire skincare range here!

Natural Annies Essentials: A clean, non-toxic home fragrances and candle-making experience for you and your entire family. NaturalAnnie Essentials is a black woman-owned and family-operated lifestyle soy candle company based in Bridgeport, Connecticut.  Shop scents that elevate the ambiance of your home here!

Taupe Coat: A vegan nail care brand that believes in a life filled with color, beauty, and abundance. Shop non-toxic nail care here!

Nyah Beauty: is a natural skincare brand offering high-quality, consciously handcrafted soaps, lotions, candles, and scrubs. They offer plant-based skincare options free of detergents, phthalates, and other potentially irritating ingredients.

Momotaro Apotheca: A plant-based and certified organic vulvovaginal care company that supports the body’s natural ability to heal from issues stemming from yeast infection, BV, clothing, exercise, and sex. 

Mothering Tea: Hand-crafted, small-batch teas to help you create more  moments of stillness and reflection. 

Today’s episode features the Owner of one of my favorite Candle companies- Natural Annie’s Essentials. Today, Annie and I discuss how the birth of her child with spina bifia and hydrocephalus led her to create this company and the ins and outs of running a true family business. If you aren’t familiar with Natural Annie- please get familiar! You’ll thank yourself later. 

Follow Natural Annie's Essentials on IG !

Shop Natural Annie's Essentials Here!

Be Well, Sis Partners:

Athletic Greens– Redeem your offer for 1 year of high-quality Vitamin D + 5 free travel packs 

Bolden: A trusted voice in skincare and that work to inspire women to nurture, value, and love their natural beauty. Check out their entire skincare range here!

Natural Annies Essentials: A clean, non-toxic home fragrances and candle-making experience for you and your entire family. NaturalAnnie Essentials is a black woman-owned and family-operated lifestyle soy candle company based in Bridgeport, Connecticut.  Shop scents that elevate the ambiance of your home here!

Taupe Coat: A vegan nail care brand that believes in a life filled with color, beauty, and abundance. Shop non-toxic nail care here!

Nyah Beauty: is a natural skincare brand offering high-quality, consciously handcrafted soaps, lotions, candles, and scrubs. They offer plant-based skincare options free of detergents, phthalates, and other potentially irritating ingredients.

Momotaro Apotheca: A plant-based and certified organic vulvovaginal care company that supports the body’s natural ability to heal from issues stemming from yeast infection, BV, clothing, exercise, and sex. 

Mothering Tea: Hand-crafted, small-batch teas to help you create more  moments of stillness and reflection. 

Let’s face it- the holidays can be triggering AF. For the month of December, every Friday I’m joined by Brittny of RVL Wellness Co as we discuss navigating complicated family dynamics, managing expectations, loneliness, relationships, and the anxiousness that tends to be exacerbated during this time of year. 

This discusses how to navigate estranged family relationships; we both share the impact of the relationships with our fathers and how to deal with feelings of anger, sadness, and loss during the holiday season. 

Mentioned this episode:

Brene Brown

Article Referenced: Tips for Dealing with Family Estrangement During the Holidays

Series Sponsor:

Join the 3 million plus people who have taken charge of their mental health with an experienced BetterHelp therapist. Get 10% off your first month at betterhelp.com/bewellsis 

Be Well, Sis.

It’s the holiday season- a time for good food, good friends, family, and overall enjoyment. But that isn’t always the case. It can also be a time that triggers the not so good feelings– grief, loneliness, comparison, and overall sadness.

So, I tapped my friend- Brittny Horne of RVL wellness to join me and chat all things mental and emotional health around the holidays. 

We’ve created a holiday miniseries just for you to help you navigate all the holiday feels. 

Join us every Friday in December for bonus episodes where we discuss relationships, managing expectations, and the anxiousness that we can sometimes feel during this time of year. 

Think of us as your holiday besties! Tell a friend to tell a friend.

Be well, Sis. 

* My apologies for the mic issues 😩; Still a great conversation nonetheless with Lindsay Wynn- cofounder of Momotaro Apotheca. 

Momotaro Apotheca is a certified organic and cruelty-free vulvovaginal care line that supports your body’s natural ability to heal. Their proactive plant-based products work gently yet effectively to systematically address symptoms associated with common vulvovaginal issues stemming from infection and general irritation without interfering with pH balance, hormones, pheromones, or medication.

Visit Momotaroapotheca.com and use code BEWELLSIS at checkout for savings!

Guest Spotlight

Efia is a Mindset + Manifestation Coach, content creator + podcast host of The Manifest Edit. Her mission is centered around empowering ambitious women to stop playing small, confidently manifest their desires, and create extraordinary lives. Nothing charges her more than empowering people to step into their greatness, which is something I know to be true of your work also. 

After being orphaned at 14 she desperately wanted to live a normal life but the older she got she realized normal wasn’t going to cut it… she wanted more. Efia went from battling chronic illness, anxiety + depression to moving overseas from Scotland to Australia and manifesting her extraordinary life. Now Efia dedicates her life to empowering others to break out of normal and into extraordinary.

Get Efia’s free course → The Power Of Subconscious Manifestation 

Efia’s Book recommendation: We Should All Be Millionaires by Rachel Rodgers 

How to Connect with Efia:

Visit her website

Follow on IG!

Checkout her Podcast!

“It is true; most medicine does come in a bottle. There is however, some medicine that can only come through love, faith and hope. It comes from our Source, from our life force within. We can all benefit from this wonderful medicine daily and administer as often as needed.”
― Mishi McCoy

Guest Spotlight

Lindsay Fauntleroy is a licensed acupuncturist and the founder of The Spirit Seed, a school that offers personal and professional development courses that are rooted in ancestral understandings of health, humanity, nature, and the cosmos. Lindsay is a certified instructor for the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM), as well as a facilitator of the Flower Essence Society's global practitioner certification program. Her approach to soul medicine emerged through over 15 years of clinical practice, Doctoral studies of Indigenous and African Diasporic psychology, and her commitment to community wellness. Lindsay's line of Five-Element flower essence remedies, the Elementals, is available nationally and internationally.

She's, most recently, the author of In Our Element: Using the Five Elements as Soul Medicine to Unleash Your Power 

a beginner-friendly book introduces the five elements—water, wood, fire, earth, and metal—as a system for understanding the cycles and rhythms of your body, mind, and soul. With a practical approach that weaves together Eastern medicine, western psychology, and African ancestral principles of spirituality, that teaches you how to use the elements to improve physical, mental, emotional, and spiritual health.

More-

Find out which Flower Essence resonates best with you during this season by taking this quiz! Get 20% off flower essences with code BEWELLSIS at checkout! 

How to Connect with Lindsay:

Workshops and Courses

Instagram

Be Well, Sis Partners:

Athletic Greens– Redeem your offer for 1 year of high-quality Vitamin D + 5 free travel packs. 

Bolden: A trusted voice in skincare that works to inspire women to nurture, value, and love their natural beauty. Check out their entire skincare range here!

Natural Annies Essentials: A clean, non-toxic home fragrances and candle-making experience for you and your entire family. NaturalAnnie Essentials is a black woman-owned and family-operated lifestyle soy candle company based in Bridgeport, Connecticut.  Shop scents that elevate the ambiance of your home here!

Taupe Coat: A vegan nail care brand that believes in a life filled with color, beauty, and abundance. Shop non-toxic nail care here!

Nyah Beauty: is a natural skincare brand offering high-quality, consciously handcrafted soaps, lotions, candles, and scrubs. They offer plant-based skincare options free of detergents, phthalates, and other potentially irritating ingredients.

Momotaro Apotheca: A plant-based and certified organic vulvovaginal care company that supports the body’s natural ability to heal from issues stemming from yeast infection, BV, clothing, exercise, and sex. 

Mothering Tea: Hand-crafted, small-batch teas to help you create more moments of stillness and reflection. 

SUPPORT OUR CROWDFUNDING CAMPAIGN HERE!!!

The first 3 months after giving birth is affectionately known as the 4th trimester. With so much emphasis placed on the new addition to the world, very little is shared about the often very trying and complex time for the parent. This episode peels back the curtain on  this important and complex time.

Guest Feature:

Lydia Simmons was unable to obtain the level of healthcare support required during postpartum, she turned to her knowledge of food as a foundational and core means of health to create MILK Postnatal; a 7-Ingredient, vegan, 1OO% Superfood Postnatal that would support Moms from Day 1 of Postpartum up to 2 years of Breastfeeding and into Lifestyle Wellness. Lydia sought the advice of Chemists, Physiologists, and Nutritional Scientists to bring her product to market due to her own difficulties to overcome the difficult postpartum times. Lydia realigned expectations for her sensitive community to assure premium ingredients, a 30-day supply to aid moms with the cost of affordable health and wellness supplementation. She developed breastfeeding-safe items to best support other women who were and would experience the same.

-MORE into:

We're still crowdfunding- learn more about how you can SUPPORT here!

Lydia's Book Recommendation: The 5 Love Languages by Gary Chapman

How to connect with Lydia:

Lydia's Instagram

Shop M.O.O. here! 

Lately, almost everyone has been talking about the likelihood that we’re headed towards a  recession. But my weekly trips to the grocery store, gas prices, and the current housing crisis tell me that we’re just about there. 

In this episode, I’m joined by Danetha Doe- economist and Webby Award-winning TV host, and founded of Money and Mimosas to uncover how we can create wealth in any climate and in a socially and environmentally responsible way. 

Learn more from and about Danetha here!

Be Well, Sis Partners:

Athletic Greens– Redeem your offer for 1 year of high-quality Vitamin D + 5 free travel packs 

Bolden: A trusted voice in skincare and that work to inspire women to nurture, value, and love their natural beauty. Check out their entire skincare range here!

Natural Annies Essentials: A clean, non-toxic home fragrances and candle-making experience for you and your entire family. NaturalAnnie Essentials is a black woman-owned and family-operated lifestyle soy candle company based in Bridgeport, Connecticut.  Shop scents that elevate the ambiance of your home here!

Taupe Coat: A vegan nail care brand that believes in a life filled with color, beauty, and abundance. Shop non-toxic nail care here!

Nyah Beauty: is a natural skincare brand offering high-quality, consciously handcrafted soaps, lotions, candles, and scrubs. They offer plant-based skincare options free of detergents, phthalates, and other potentially irritating ingredients.

Momotaro Apotheca: A plant-based and certified organic vulvovaginal care company that supports the body’s natural ability to heal from issues stemming from yeast infection, BV, clothing, exercise, and sex. 

Mothering Tea: Hand-crafted, small-batch teas to help you create more  moments of stillness and reflection.

Today’s episode is a bit heavier than usual but I wouldn’t feel right if we didn’t discuss the threat to bodily autonomy in this country post the overturning of Roe V. Wade by the US Supreme Court. In this episode, we're joined by Cynthia Ploth- the co-founder of Stix, and was recorded before the actual decision came through and we collectively got the heads up when the documents were leaked back in May. 

Guest Spotlight

Cynthia Plotch, named to Inc.’s Top 100 Female Founders and Forbes 1000 Entrepreneurs in 2021, is Stix’s co-founder. Along with Jamie Norwood, Cynthia co-founded Stix, a health brand that empowers women to make confident health decisions, starting with reproductive and vaginal health products and sex education. 

Learn more about Stix here!

Donate to the Restart Donation Bank here!

Be Well, Sis Partners:

Athletic Greens– Redeem your offer for 1 year of high-quality Vitamin D + 5 free travel packs 

Bolden: A trusted voice in skincare that works to inspire women to nurture, value, and love their natural beauty. Check out their entire skincare range here!

Natural Annies Essentials: A clean, non-toxic home fragrances and candle-making experience for you and your entire family. NaturalAnnie Essentials is a black woman-owned and family-operated lifestyle soy candle company based in Bridgeport, Connecticut.  Shop scents that elevate the ambiance of your home here!

Taupe Coat: A vegan nail care brand that believes in a life filled with color, beauty, and abundance. Shop non-toxic nail care here!

Nyah Beauty: is a natural skincare brand offering high-quality, consciously handcrafted soaps, lotions, candles, and scrubs. They offer plant-based skincare options free of detergents, phthalates, and other potentially irritating ingredients.

Momotaro Apotheca: A plant-based and certified organic vulvovaginal care company that supports the body’s natural ability to heal from issues stemming from yeast infection, BV, clothing, exercise, and sex. 

Mothering Tea: Hand-crafted, small-batch teas to help you create more  moments of stillness and reflection. 

***Purchase your ‘me-time’ self-care box here*** This campaign runs through the end of July. Get yours NOW!

Be well, Sis. 

Let's talk about skin!

Guest Spotlight: Chinelo & Ndidi are lifelong beauty enthusiasts and curious observers of the beauty rituals of women around the world. They recognized the huge need for highly effective and clinically proven products that address the unique skincare needs of women of color and created an affordable, vegan & cruelty-free skincare line backed by science for melanin-rich skin. 

Shop Bolden on their website, Amazon, or Walmart!

Resources:

Bolden Skincare Blog--> Check it out here!

My favorite Estheticians Online (Skinclass Hero, Caveofbeauty, LaBeautyologist). 

Well + Good Article 

We are still CROWDFUNDING to improve and expand--> CONTRIBUTE

Be Well, Sis Partners:

Athletic Greens- Redeem your offer for 1 year of high-quality Vitamin D + 5 free travel packs 

Bolden: A trusted voice in skincare and that work to inspire women to nurture, value, and love their natural beauty. Check out their entire skincare range here!

Natural Annies Essentials: A clean, non-toxic home fragrances and candle-making experience for you and your entire family. NaturalAnnie Essentials is a black woman-owned and family-operated lifestyle soy candle company based in Bridgeport, Connecticut.  Shop scents that elevate the ambiance of your home here!

Taupe Coat: A vegan nail care brand that believes in a life filled with color, beauty, and abundance. Shop non-toxic nail care here!

Nyah Beauty: is a natural skincare brand offering high-quality, consciously handcrafted soaps, lotions, candles, and scrubs. They offer plant-based skincare options free of detergents, phthalates, and other potentially irritating ingredients.

Momotaro Apotheca: A plant-based and certified organic vulvovaginal care company that supports the body’s natural ability to heal from issues stemming from yeast infection, BV, clothing, exercise, and sex. 

Mothering Tea: Hand-crafted, small-batch teas to help you create more  moments of stillness and reflection. 

***Purchase your 'me-time' self-care box here*** This campaign runs through the end of July. Get yours NOW!

Major News: We're CROWDFUNDING!!!!! Support our campaign here!

Guest Spotlight:  

Berrion is a Board Certified Integrative Health Practitioner, Menstrual Health Educator & the Creator of Optimize Your Flo who believes that you can have a period & a life — an enjoyable one at that.

She also believes that a woman who is fully educated, equipped, and empowered with tools and resources about her body and its language, is truly her own best advocate and is on a mission to help you become just that.

In today's conversation, we discussed: 

• What is Cycle Syncing
• How to have pain-free periods
• What food cravings might reveal about possible nutritional deficiencies
• How to eat for optimal menstrual health 
• And so much more. 

Berrion's Book Recommendation: Mastery of Self by Don Miguel Ruiz 

How to connect with Berrion: 

Berrion's  Instagram

Berrion's TikTok: @berrionlberry

Check out Optimize Your Flo here.

Be Well, Sis Partner:

Athletic Greens: Redeem your offer of 1 free year of high-quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

In this episode, Necole gave a mini-masterclass on hormonal health. I literally had to take notes! We discussed: 

• Tips for a less painful period
• How My Happy Flo helps 
• The role that nutrition plays in hormonal health
• The link between gut health and hormonal health
• Why Necole decided to launch My Happy Flo

Resources mentioned in this episode:

Spain to reportedly offer three days of menstrual leave every month

What is I-3-C? (Indole 3- Carbinole)

What is DIM (Diindolylmethane)?

How Birth Control Pills Affect Your Nutritional Needs

Post-Birth Control Syndrome 

Blood Tests without Insurance- Jason Health

Necole's Book recommendation*: The Fifth Vital Sign:Master Your Cycles and Optimize Your Fertility by Lisa Hendrickson-Jack

Where to find Necole online:

Visit My Happy Flo!

Follow My Happy Flo on Instagram!

Follow her on Instagram (she also shares a TON of gems here!) 

Be Well, Sis Partner:

Athletic Greens: Redeem your offer of 1 free year of high-quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

Have you ever felt fearful of sharing your mental health struggles with a loved one out of fear of judgment?

Guest Spotlight: 

After several years of dealing with major depressive disorder and anxiety- she noticed the lack of authentic conversation regarding mental wellness. Too many people were living in shame about taking antidepressants, talking to their children and employer, or even in denial about their mental health.

As a mother who survived severe postpartum depression, and thrives with a mental health condition, Sasha Nicole on a mission to reduce the stigma and eliminate the shame. 

In today's episode, we discussed:

• How to recover from self-injury and suicidal ideation
• How to overcome postpartum depression
• How she started a non-profit organization to address the needs of mothers of color experiencing postpartum depression- Partum Evolution
• Why mental illness shouldn’t be taboo 
• Why there shouldn’t be any shame in psychiatric medications
• The role that  self- accountability plays in your healing journey

Resources mentioned in this episode:

Inception-The Mental Health Gym

Get Sasha’s E-book here!

Sasha’s Book recommendations*:

Conversations with God by Neale Donald Walsh

The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz 

Where to find Sasha Nicole:

Visit her website!

Follow her on Instagram!

Be Well, Sis Partner:

Athletic Greens*: Redeem your offer of 1 free year of high-quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

Join the tribe on IG! 

*Affiliate link: By purchasing via this link, we receive a small commission that helps support the production of this podcast.

Are you overworked or are you over working?

Today we’re joined by, award-winning journalist and best-selling author, Celeste Headlee!

A self-described “light-skinned Black Jew,” Celeste Headlee has been forced to speak about race—including having to defend or define her own—since childhood. In her career as a journalist for public media, she’s made it a priority to talk about race proactively. She’s discovered, however, that those exchanges have rarely been productive.

In today’s conversation, we discussed a bit of everything from hard conversations around race, the things she’s been privy to because some didn’t realize that she too is Black, how to move away from overworking and so much more! 

Buy her books:

Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving 

Speaking of Race: Why Everybody Needs to Talk about Racism–And How to Do It 

We Need to Talk: How to Have Conversations that Matter

Where to find Celeste online:

Visit her website!

Be Well, Sis Partners:

Athletic Greens: Redeem your offer of 1 free year of high-quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

_____

Join the *Inner Circle*– a virtual community by Be Well, Sis here!! 

Join the tribe on IG! 

Be Well, Sis.

In what ways do you consistently cultivate joy in your daily life?

Guest Spotlight

 In addition to being an author, Dr. Treva B. Lindsey is a Black feminist historian and Associate Professor of Women’s, Gender, and Sexuality Studies at Ohio State University.  She is the recipient of several awards and fellowships including the inaugural University of Missouri Faculty Achievement in Diversity Award and the inaugural Equity for Women and Girls of Color Fellowship at Harvard University.  She has written for outlets such as The Washington Post, Time, NBC News, Bustle, Al Jazeera, BET, Complex, Vox, The Root, Huffington Post, PopSugar, Teen Vogue, The Grio, Zora, Women’s Media Center, and Cosmopolitan. She has been a featured commentator/expert on MSNBC, Al Jazeera, BET, Black News Channel, PBS, NPR, and CNN. Her work on Black women and girls, race, gender, sexuality, culture, and politics encompasses the far-reaching and often untold effects of current events and pop culture moments on marginalized communities. 

Her most recent title, AMERICA, GODDAM , chronicles multiple forms of violence against Black women and girls in the twenty-first century and illuminates their fight for liberation against it. With this book, Treva B. Lindsey compels readers to sit with how the U.S. has failed Black women and girls by interweaving personal accounts, hard-hitting analysis, history, and current events.

In today’s episode we discussed:

• The ways in which the patriarchy fails not only women but also men,
• The medical-industrial complex and its impact on the Black Maternal Health Crisis,
• Intercommunal violence,
• The importance of cultivating joy in spite of the barriers intentionally placed before us, 
• And so much more!

America, Goddam: Violence, Black Women, and the Struggle for Justice is a must-read. Purchase your copy here!

Be Well, Sis Partner:

Athletic Greens: Redeem your offer of 1 free year of high-quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

_____

 Join the tribe on IG! 

Join the waitlist for the INNER CIRCLE here!!!

Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

Guest Feature: 

Dr. Omolara Thomas Uwemedimo is a board-certified pediatrician for over 15 years and an academic faculty for over a decade, mentoring women physicians of color. She is CEO and founder of Melanin and Medicine - a company designed to provide Black women physicians with support through an online community, networking, masterclass events, courses, and coaching. As a life and career strategist, she provides Black women with culturally-informed strategies and systems to reduce burnout, achieve personal and professional fulfillment, rediscover their purpose, and achieve their vision for life without struggle or sacrifice. 

In this episode we discussed:

• How to gain clarity around your purpose
• How to cultivate a nurturing community to help bring that vision to life,
• How to regain confidence,
• and much more!

Dr. Omolara's Book Recommendations:  Chillpreneur: The New Rules for Creating Success, Freedom, and Abundance on Your Terms by Denise Duffield-Thomas

      The Big Leap: Conquer Your Hidden Fear and Take Your Life to the Next Level by Gay Hendricks (mentioned on the section on clarity)

                                          The Future Belongs to Those Who Dare by Priscilla Rose (mentioned on the section on gaining clarity around purpose)

How to connect with Dr. Omolara: 

Melanin and Medicine website

Follow Melanin and Medicine on Instagram!

Check out the Melanin and Medicine Podcast here!

Be Well, Sis Partners:

Athletic Greens: Redeem your offer of 1 free year of high-quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

_____

Join the *Inner Circle*- a virtual community by Be Well, Sis here!! 

Join the tribe on IG! 

Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

Recognized as one of the most brilliant minds in education and business, Dr. Lakeysha Hallmon has transformed the lives of thousands of Black entrepreneurs across the world. Her love of community, paired with her mantra, “Support Is A Verb,” inspires and educates African-Americans to create generational health and wealth. As an award-winning expert in education, business development, plant-based living, she leaves an indelible mark on any business who walks through her door. Dr. Key has developed an economical vehicle that empowers the Black community through cooperative economics. Her ‘key’ to success is her village. 

In this episode we discussed:

• Black entrepreneurship,
• Authenticity,
• Seeking joy,
• Dr. Key’s self-care practices and much more!

Dr. Key’s Book Recommendation: All About Love by bell hooks 

How to connect with Dr. Key: 

Dr. Key’s Instagram

Follow the Village Market on Instagram!

Check out the Village Market here.

Check out Dr. Key’s website here. 

Be Well, Sis Partner:

Athletic Greens: Redeem your offer of 1 free year of high-quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

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Join the waitlist for the INNER CIRCLE here!!!

Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

In what ways do you consistently show up for yourself?

Zsanai Epps is the Director of the My Sister’s Keeper and Positive Period programs at the Black Women's Health Imperative Organization. The Black Women’s Health Imperative is the nation’s first nonprofit organization created by Black women to help protect and advance the health and wellness of Black women and girls. This organization has been active since 1981 and has been at the forefront of women’s health issues, through comprehensive public education initiatives that promote the overall wellness of Black women. 

Guest Spotlight: Zsanai Epps, MPH,CHES is the Director of My Sister’s Keeper and Positive Period at the Black Women’s Health Imperative. Zsanai leads national programming with young Black women ages 18-30 and college students with an emphasis on Historically Black Colleges and Universities (HBCUs). Zsanai’s portfolio includes programming around reproductive justice, chronic disease prevention, advocacy, and leadership development. 

Today’s conversation highlighted:

• The importance of granting yourself permission to truly care for yourself/self-care
• The interconnectedness of stress, lifestyle, and cardiovascular health
• Grief
• My Sister’s Keeper Program
• Period Poverty and Positive Period Program

How to connect with the Black Women’s Health Imperative: 

Visit their website.

To support the Positive Period Program- click here!

Learn more about My Sister’s Keeper here!

Learn more about Change Your Lifestyle. Change your Life. (CYL2) here!

Follow BWHI on Instagram!

Be Well, Sis Partners:

Switch Research: use code BEWELLSIS20 for 20% off peer-reviewed Mental Health resources 

Athletic Greens: Redeem your offer of 1 free year of high-quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

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Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast.

How does what you see on social media affect your sense of self and your mental health? 

Today’s episode dives into social media, grind culture, and how those two affect how we perceive ourselves and even possibly our mental health. 

My conversation with Candice Jones- a professional content creator with over 180k subscribers on Youtube and over 90k on Instagram- delves into what led her to create her brand called Everything She Is. 

Everything She Is is a community-driven platform that exists to help girls and young women feel seen, heard, and accepted. They are simplifying self-love to help them embrace who they’re now, to create a healthy and long-lasting relationship with who they’ll become.

Guest Feature: 

Candice Jones, content creator and influencer, has garnered attention with her expertise in all pillars of self: self-love, self-care and self-confidence. Throughout her adolescent years, her parents instilled in her the importance of hardwork and determination. Jones’ resilience and determination helped her redefine her identity. This journey to self-discovery birthed her community-driven lifestyle platform, Everything She Is Co. This digital safe haven she’s created is the manifestation of her overcoming shame, guilt and uncertainty. Jones is now tackling entrepreneurship with the tools she’s providing with her lifestyle brand in hopes to help young women and girls embrace their journey into womanhood. Jones’ transparency inspires young women to unlearn concepts that don’t align with their beliefs, the importance of forgiveness and gratitude to break the barriers that keep them from being their authentic selves.

How to connect with Candice: 

Candice’s Instagram

Subscribe to her Youtube Channel 

Shop Everything She Is Here! 

Follow Everything She Is on IG

Candice’s Book Recommendation: The Body Keeps Score by Bessel Van Der Kolk

Articles Mentioned in Episode:

Full article link:here   

Helpful article: here 

Be Well, Sis Partners:

Switch Research: use code BEWELLSIS20 for 20% off peer-reviewed Mental Health resources 

Athletic Greens: Redeem your offer of 1 free year of high-quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

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 Join the tribe on IG! 

Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

Question: How would your life be different if you accepted yourself wholeheartedly?

We’re back with Season4 and I feel it’s only fitting to revisit one of my favorite episodes from season one. One of the conversations that I often think about is the one I had with Nakeia Homer. In my conversation with Nakeia- we explore how her complete honesty about herself and her circumstances, has allowed her to grow and has contributed to the successes she’s had as an author, award-winning songwriter, and much more. 

How honest are you, to you about you?

Guest Feature:

Nakeia Homer is a best-selling author, well-being educator, and self-healing guide. “Navigating life as the product of two teenage parents, becoming the foster-child of my beloved grand(mom), and growing up in the projects inspired a level of strength that helped me realize I didn’t need easy. I’ve survived some hard things in my lifetime. I chose to believe I was who God created me to be and not the product of circumstance, and started my healing process” .

Visit her website to learn more about her offerings!

Purchase her book here!

Be Well, Sis Partners:

Switch Research: use code BEWELLSIS20 for 20% off peer-reviewed Mental Health resources 

Athletic Greens: Redeem your offer of 1 free year of high quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

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 Join the tribe on IG! 

Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

Self-care is the daily practice of nurturing yourself. Because we’re naturally social creatures, self-care also involves being part of an authentic community that is truly invested in your wellbeing. Community is a vital part of our self-care. 

Guest Spotlight

Christina Brown is the founder and Chief Curator of the BabyBrownSugar brand and community. For over a decade, she’s been a champion for women’s empowerment and inclusivity. 

In 2009, she created the award-winning blog, LoveBrownSugar to encourage self-love and style inclusivity for women of color. It wasn’t until she was pregnant with her daughter in 2013 that she noticed the lack of online spaces that celebrated moms of color like her. As a response, she launched BabyBrownSugar to celebrate the magic of multicultural moms. With Christina’s background as a digital community curator, she knows first-hand the importance of cultivating digital spaces for marginalized groups. 

This episode mainly focuses on the power of community and how having a community is an important part of our self-care practice. We also talked about how she grounds herself as a busy mom and business owner, her upcoming product launch (which I’m geeked about!), and so much more. 

Christina's book recommendation: The Four Agreements by Don Miguel Ruiz

To learn more about Christina, visit her blog here and follow her on social media. 

Babybrownsugar is launching soon! Sign up for the newsletter to stay in the know!

Listen to the episode below and don’t forget to share it with a friend!

Be well, Sis.

Be Well, Sis Partners:

Switch Research: use code BEWELLSIS20 for 20% off peer-reviewed Mental Health resources 

Athletic Greens: Redeem your offer of 1 free year of high-quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

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Sign up for our newsletter!  

Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

It's Thanksgiving Day here in the U.S. and this episode is for anyone who may not be feeling especially grateful. 

With the holiday season among us, this time of year is even harder for those who are struggling with feelings of sadness, disappointment, grief, or loneliness. Yet, our culture stresses gratitude during this and we often find ourselves guilting ourselves into 'gratitude'. If you were raised in the Christian tradition, you were likely taught to be thankful in every circumstance and that 'things could always be worse'. 

In this episode, I talk about my own struggles with gratitude during this time of year and help provide an alternative perspective for those who are struggling. 

Sending you all so much love - especially if this time of year is particularly painful. 

Be Well, Sis Partners:

Switch Research: use code BEWELLSIS20 for 20% off peer-reviewed Mental Health resources 

Athletic Greens: Redeem your offer of 1 free year of high quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

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Sign up for our newsletter!  

Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

Is there something in the world that you wished existed?

Imagine how different things would be if you trusted yourself enough to lean into that? 

Today’s conversation features the insightful and incredibly warm spirit that is Olivia Charmaine. She is the creative genius and founder of Black Monarch Entertainment as well as “The Tea” which is an IGTV original series that will be moving to televisions near you at the top of 2022. 

I have been a fan of “The Tea” because has been a  breath of fresh air, authenticity, and a pause to a platform that is often overwhelmed with empty content.

Guest Feature:

Olivia’s professional resume includes "The Last OG" starring Tracy Morgan and Tiffany Haddish, Lena Waithe's "Twenties," and Seth MacFarlane's "American Dad," among others. Olivia has worked with TNT, TBS, Kerry Washington's production company, Sullivan Street. Her full-service production company, Black Monarch Entertainment, recently celebrated its first year. Their goal is to diversify the industry, bring new voices into the fold, and elevate the stories of marginalized individuals who are imagining and telling new narratives.

In our conversation, we discussed:

• creating your own opportunities, 
• how to trust your intuition as well as your own expertise, 
• not being afraid to not have all the answers, 
• The importance of community, and so much more. 

Olivia’s book recommendation: Children of Blood and Bone by Temi Adeyemi

How to reach Olivia: 

Follow her on Instagram

Check out her website

Be Well, Sis Partners:

Switch Research: use code BEWELLSIS20 for 20% off peer-reviewed Mental Health resources 

Athletic Greens: Redeem your offer of 1 free year of high quality Vitamin D + 5 free travel packs by visiting athleticgreens.com/bewellsis 

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 Join the tribe on IG! 

Sign up for our newsletter!  

Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

Is the life you’re living the one that you’ve envisioned for yourself? Do you feel like your life is meaningful and purposeful? Have you ever felt like ditching the conventional and traditional in pursuit of your dreams? Wanda Duncan is doing exactly that. She’s thriving, instead of just surviving, and living her life with intention and full of purpose.

In my discussion with Wanda, we chat about Wanda’s unconventional but meaningful life as a digital nomad and what inspired her to live her life on the road. She shares her journey from her failed attempts at digital nomad life, difficult and traumatic experiences, and navigating culture shock to ultimately thriving as an entrepreneur and full-time traveler.

Wanda also explains how she stays connected with her community while not being physically present and close to her loved ones. However, she also shares how she manages to connect with a community of like-minded Black women travelers and independent entrepreneurs through her Facebook group.

Aside from Wanda’s travels around the world, she has a wealth of knowledge and experience as a successful entrepreneur. Through our conversations, Wanda opens up about her experience with internal and external work as an entrepreneur, and how she has been intentional about her growth and evolution. And for aspiring digital nomads and entrepreneurs, Wanda dives into the several ways in which you can sustain a lifestyle on the road and on your own terms.

This episode is for the dreamers and doers out there who strive for a life off the beaten path. Tune in as Wanda shares her wisdom about purpose, community, entrepreneurship, and living a full and sustainable life as a full-time digital nomad and entrepreneur.

A Closer Look at the Episode

• [7:46] What prompted Wanda to live life as a digital nomad
• [13:51] Thriving, not surviving, and living a life full of meaning and purpose
• [16:00] How Wanda stays connected while not being physically present with her community
• [18:19] Wanda’s community for Black women digital nomads and travelers
• [19:21] The internal and external work of entrepreneurship as a Black woman
• [22:16] Evolving and working on yourself intentionally
• [24:36] How Wanda provides for herself as a digital nomad
• [27:33] Wanda’s upcoming conferences
• [30:42] Wanda’s book recommendations

Episode Resources:

• Free one-year supply of vitamin D and 5 free travel packs with your first purchase (use code BEWELLSIS): https://athleticgreens.com/
• Self-love Journal  (use code BEWELL20 for 20% off)
• International Black Women Travel Jubilee 
• Black Women Travel Website 
• Black Women Travel Pod 
• Black Women Digital Nomad Entrepreneurs Facebook
• Be Well Sis Patreon 

Be Well, Sis Partners:

Join our FREE text community for more wellness info between episodes + to speak directly to me. Text ‘Hey Sis!’ to 973-832-1684. 

Get your free Audible trial here!

*** The above contains affiliate links. If you make a purchase, we earn a modest commission which helps support the production of this show.

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Last week was my birthday and I had some time to reflect. In this episode, I get vulnerable as I share 5 reminders from this past year that I'm confident will be helpful to you too.

As we near the end of the year, many of us take inventory of our year and I provide the following questions as journal prompts to help guide your reflections. They are:

• In what ways have you grown this year? 
• What lessons have you learned?
• In what ways have you impressed yourself?
• In what ways have you let yourself down?

Additionally, there are some things brewing behind the scenes that I'm very excited to share with you!

Join our Inner Circle membership community!!! Sign up here!

Don't forget to leave a 5-star rating and review! Be sure to include show topics in the review :) 

Stay connected on Instagram!

Be Well, Sis Partners:

Athletic Greens: Redeem 1 year supply of Vitamin D + 5 free travel packs when you visit my link (www.athleticgreens.com/bewellsis) 

Self-love journal (+other clinically backed mental health resources): Use code BEWELLSIS20 

One of the things that I’ve said (and will continue to say) is that while Western medicine has its benefits, it’s not the end all be all when it comes to your overall health and wellness. And while I’m grateful for Western medicine, it doesn’t quite get to the root cause of an ailment the way that Eastern medicine does. On my journey to decolonizing my mind when it comes to being more intentional with my wellness, I’ve been doing what I can to learn about traditional and alternative medicine.

That’s why I’m so excited to introduce you to Francesca Isaac, a licensed Acupuncturist and fellow island girl. Francesca fell in love with the philosophy of Traditional Chinese Medicine while receiving treatments for severe menstrual cramps. After graduating with her bachelor’s degree in biology, she spent 3 years studying acupuncture at the Tri-state College of Acupuncture in New York City.

Today, Francesca is here to share her expert knowledge on acupuncture and how it pertains to your wellness. We discuss how acupuncture can aid your menstrual cycle. She also shares some tips and tricks that you can easily implement at home to alleviate your menstrual cramps and discomfort. Francesca walks us through the importance of learning and acknowledging the history of Chinese medicinal practices, especially in a world where these practices are becoming more widely available.

If you’re interested in the therapeutic, physical, and cosmetic benefits of acupuncture and you’re ready to incorporate it into your wellness routine, this episode is for you. Listen in to this incredibly insightful episode with Francesca and pick up some pointers on the benefits of adding acupuncture into your wellness routine.

A Closer Look at the Episode

• [5:16] How Francesca got into the field of acupuncture
• [7:23] Why acupuncture can aid your menstrual cycle and alleviate your menstrual cramps
• [8:56] Tips for keeping your pelvis warm
• [10:11] The benefits of using castor oil in the days leading up to your cycle and tips for using it
• [14:00] What is cosmetic acupuncture and acknowledging the history of Chinese medicinal practices
• [17:37] The benefits of Guasha and how it alleviates stress
• [18:30] Is cupping painful?
• [19:37] The evolution of Francesca’s business during the pandemic
• [21:22] Embracing the benefits of Eastern medicine
• [23:23] Francesca’s top book recommendations

Episode Resources:

• Athletic Greens Free is offering a one-year supply of vitamin D and 5 free travel packs with your first purchase (use code BEWELLSIS)
• Self-love Journal: (use code BEWELL20 for 20% off)
• Francesca’s Website
• Francesca’s Instagram
• Be Well Sis Patreon 

Be Well, Sis Partners:

Join our FREE text community for more wellness info between episodes + to speak directly to me. Text ‘Hey Sis!’ to 973-832-1684. 

Get your free Audible trial here!

*** The above contains affiliate links. If you make a purchase, we earn a modest commission which helps support the production of this show.

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It’s no secret that we live in a hustle and grind culture. Pop on to Instagram on any given day, search the term “entrepreneur” or the hashtag #girlboss, and you’ll get flooded with posts about “rising and grinding”. On the other hand, there’s also the online culture of self-care that flaunts bubble baths, mud masks, and pampering. Needless to say, neither of those images are accurate to what truly takes place in real-life entrepreneurship and self-care.

This is why I want you to meet Dawn Fitch. Dawn is a health advocate, speaker, author, and the founder and CEO of the award-winning bath and body company called Pooka Pure and Simple. Her story of wellness and entrepreneurship is one with many dramatic twists and turns. But at the end of the day, it is one that teaches us all important lessons about building a business from the ground up, navigating life-changing challenges, being an advocate for yourself and your health, and becoming and finding a strong support system both for you and others.

Dawn shares her story from receiving the difficult news of her diagnosis. She also details how she navigates her life with an autoimmune disease (multiple sclerosis), how she prioritizes and optimizes her health and wellness, and the power of community in supporting her through this journey.

On top of her health and wellness, Dawn also shares her 20-year (and counting) entrepreneurship journey. She opens up about leaving her traditional 9 to 5 job, building her business from the ground up, and the incredibly humbling experience of being an entrepreneur. And if you’re a budding entrepreneur yourself, you’re in luck! Dawn imparts some of her wisdom as well as her biggest advice for up and coming entrepreneurs.

This is a conversation about business and wellness that is real, unfiltered, and honest. Dawn doesn’t sugarcoat her journey. Instead, she offers real-life advice for some hard-to-navigate situations. Tune in and be prepared to feel inspired as Dawn shares her story and the important lessons she’s learned along the way.

Closer Look at the Episode

• [7:48] The origin of the name Pooka Pure and Simple
• [9:01] Being diagnosed and dealing with MS
• [11:58] Coping with the diagnosis
• [15:06] Leaving her 9-5 and building her business from the ground up
• [17:51] The humbling journey of entrepreneurship
• [19:25] Dawn’s biggest advice for new entrepreneurs
• [22:06] Navigating a diagnosis and the power of community
• [24:12] How to become a strong support system for your friends and family with a diagnosis
• [25:17] Why you are your best advocate
• [28:56] Dawn’s best tips for optimizing your wellness and health
• [33:51] The importance of giving yourself some grace
• [34:53] Dawn’s book recommendation for entrepreneurs
• [35:40] What’s bringing Dawn joy these days?

Episode Resources:

• Athletic Greens Free is offering a one-year supply of vitamin D and 5 free travel packs with your first purchase (use code BEWELLSIS)
• Pooka Pure and Simple Website
• Pooka Pure and Simple Insagram
• Dawn Fitch Instagram
• The E-Myth Book
• The Best Life Tribe

Be Well, Sis Partners:

Join our FREE text community for more wellness info between episodes + to speak directly to me. Text ‘Hey Sis!’ to 973-832-1684. 

Get your free Audible trial here!

*** The above contains affiliate links. If you make a purchase, we earn a modest commission which helps support the production of this show.

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Join the tribe on Instagram!

Be well, Sis. 

If you too have been seeing CBD shops, tinctures, salves, teas, and all sorts of other products sprout up and you aren’t sure of the benefits and how they actually work- this is the perfect episode for you!

I believe it’s important to be an educated consumer so I decided to reach out to one of my favorite CBD companies.

In full transparency, this episode is NOT sponsored by Reset Bioscience- however, I’ve been using their products for about a year now and have decided to have a conversation with someone from their team.

In this episode we discuss:

• what is the endocannabinoid system
• who might benefit from the use of CBD products
• the difference between CBD, CBG, and CBG targeted products
• CBD vs THC
• what sets Reset Bioscience products apart 
• tips on managing anxiousness to avoid spiraling

Reset Bioscience is giving the BWS tribe 40% off your purchase when you enter code BEWELLSIS40 at checkout. So this is a great opportunity for you to try their CBD product. Again, visit resetbioscience.com and enter code BEWELLSIS40 to save!

To get a copy of the notes on this episode, TEXT: RESET to 973-832-1684. 

Be Well Sis Partners-

I’m in my mid-thirties. At this point in life, I’m quite familiar with the ebbs and flows of friendships. Over the years, we’ve outgrown childhood friends and made new ones throughout high school and college. But one of the skills we seem to lose a grasp on in adulthood is how to make new friends and navigate friendship breakups.

Enter Danielle Bayard Jackson. Danielle is a friendship expert on a mission to help women create and maintain better friendships. Today, we’re diving into an open and candid conversation about how we can make new friends as adults.

We discuss the balancing act of prioritizing friendships while juggling the responsibilities of adult life. Danielle gives us a new perspective of viewing friendships through the lens of wellness, and why not having anyone to vibe with can have the same harmful effects as other unhealthy habits

As a self-proclaimed introvert, I couldn’t wrap up this episode without picking Danielle’s brain on how I can take on the scary task of starting new friendships and finding new friends outside of my already existing circles. Danielle is here to help you navigate adult friendship breakups, transitions, and expanding your friendship circle. Because at the end of the day, we all get by with a little help from our friends.

About Danielle Bayard Jackson:

Danielle Bayard Jackson is a friendship expert on a mission to help women create and maintain better friendships. As a former high school teacher and certified women's coach, (as well as a podcast host, author, and speaker) Danielle uses her knowledge and training to help women better understand the impact and importance of strong platonic relationships between women through her unique platform, FriendForward. Recently featured in the NBC News article “I hired a friendship coach to make friends. Here’s what happened”, Danielle is sought after by various media outlets to shine a light on the complexities of female friendship and to provide actionable strategies for overcoming some of the most common hurdles to sustaining meaningful friendships.

Closer Look of the Episode:

• [2:45] How to make new friends as adults
• [6:17] Balancing adult life while prioritizing friendships
• [10:20] Viewing friendships through the lens of wellness
• [12:28] Taking the first step to new friendships as an introvert
• [17:43] Tips for finding new friends as an adult
• [25:11] Navigating friendship breakups
• [28:09] Danielle’s top reading recommendation

Episode Resources:

• • Self-love Journal:  
    • (use code BEWELLSIS20 for 20% off)
  • Friend Forward Website
  • Friend Forward Podcast
  • Friend Forward Instagram 
  • Deborah Tannen Books
  • Shasta Nelson Books

Be Well, Sis Partners:

Join our FREE text community for more wellness info between episodes + to speak directly to me. Text ‘Hey Sis!’ to 973-832-1684. 

Get your free Audible trial here!

*** The above contains affiliate links. If you make a purchase, we earn a modest commission which helps support the production of this show.

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Be well, Sis. 

You hear the word “self-love” being tossed around the internet. So much so that it has become a trigger word for so many people. But having compassion and kindness for yourself is crucial to living a kind, peaceful, and fruitful life. So in today’s episode, I’m diving deep into how you can foster self-compassion so that you can have better relationships with others and have a healthy relationship with yourself.

First, I dive into an explanation of what self-compassion is and what that can look like. I also share what experts in psychology have said about the importance of self-compassion and how it affects our lives. Then, we’ll discuss Dr. Kristin Neff’s 3 main components of self-compassion, what they mean, and examples of how they show up in my own life. We’ll take a look at what it means to be mindful, and how to simply observe your thoughts while letting them pass, so as to not assign meaning and weight to them. Lastly, I talk about journaling and share my framework for falling into this healthy habit.

This is an important episode that will reshape the way you approach self-compassion. So tune in, take notes, and give yourself permission to be kind to yourself.

Many thanks to Switch Research for partnering with me to bring you this episode.

Time Stamps:

• [7:10] What is self-compassion
• [8:15] Why it’s important for us to have self-compassion
• [10:49] Self-kindness vs. self-judgment
• [13:42] Taking a non-judgmental approach to your thoughts and emotions
• [14:45] Observing your thoughts and letting them pass
• [15:47] What you need to know about journaling
• [16:29] A framework for approaching journaling

Resources:

• Self-love Journal  (use code BEWELLSIS20 for 20% off)
• Nobody Knows the Trouble I’ve Seen 
• Clubhouse App 
• Dr. Neff Definition of Self Compassion Article

Be Well, Sis partners:

Join our FREE text community for more wellness info between episodes + to speak directly to me. Text ‘Hey Sis!’ to 973-832-1684. 

Get your free Audible trial here!

*** The above contains affiliate links. If you make a purchase, we earn a modest commission which helps support the production of this show.

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Join the tribe on Instagram!

Be well, Sis. 

 “It is not enough for alternative narratives of Black, Brown, and Native women simply to exist; they must actually influence the content and the course of the movement for gender parity. And before this call can happen, white women must reckon with just how much white privilege has influenced feminist movements and continues to influence the agenda of feminism today". - Rafia Zakaria 

Although we've moved to a bi-weekly schedule, I had to pop-in and share this BONUS episode with you featuring the author of the newly released book called Against White Feminism: Notes on Disruption.   In this episode, we have a great conversation on the many ways that feminism upholds white supremacy and why many Black and Brown women identify as Womanists instead. She shares her own stories and shares insight on how women of color can navigate toxic systems of oppression and maintain their sense of self and sanity. 

Purchase the book here!

Be Well, Sis Partners: 

Shop Athletic Greens for a free 1-year- supply of Vitamin D!

*Start your Audible trial now! 

Join the tribe on IG! 

Support us on Patreon!

Join our text community at 973-832-1684 :) 

Be Well, Sis.

*Some of the links above are our affiliate partners. By shopping those links, we earn a modest commission that helps cover the cost of production.

What do you do when life has disappointed you? How do you regain your footing when career setbacks have knocked you down? Navigating these disappointments and setbacks can be lonely and defeating. You might find yourself looking in the mirror, not recognizing the person staring back at you because they’re drained of their confidence.

Kyla Denanyoh knows this feeling a little too well. She dealt with frustration and immense self-doubt after not having passed the bar exam. Although she is hardly the first person to fail the bar, she felt isolated in her experience. In our conversation today, we discuss how to overcome disappointments and setbacks, especially when things don’t go as planned. Kyla shares her expertise and experience on overcoming self-doubt, giving yourself permission to pivot, and embracing the journey.

• Connect with Kyla: Website and Instagram

Episode Timestamps:

• [3:25] Career changes, breaking down perfectionism, and being a lawyer
• [7:50] Embracing your journey and knowing that nothing takes away from your expertise
• [9:47] Overcoming disappointments when things don’t go as planned
• [16:11] How to overcome self-doubt
• [18:07] Permission to pivot and why your experience is relevant
• [22:06] How Kyla’s pivots helped her discover different aspects of herself
• [26:51] Why therapy is a blessing and what prompted Kyla to seek therapy out
• [32:11] Kyla’s advice for anyone considering a career pivot

Be Well, Sis partners:

Visit Athletic Greens to redeem 1 year’s worth of Vitamin D + 5 travel packs for FREE with your subscription. 

Shop my favorite clean and ethically sourced skincare products at Odacite. Use code BEWELLSIS at checkout for savings. #tohealthandbeauty

Join our FREE text community for more wellness info between episodes + to speak directly to me. Text ‘Hey Sis!’ to 973-832-1684. 

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Be well, Sis. 

"I can't think of any better representation of beauty than someone who is unafraid to be herself". 

Guest Feature: 

Farah M. Green is a Certified Exercise Nutrition Coach, Body Activist, Speaker, Author, and the Founder/CEO of Thick, Bold, and Healthy LLC. She encourages women to embrace their bodies through body image consulting, health, wellness, and nutrition. After years of fighting with depression, low self-esteem, and weight loss, she discovered every health and wellness journey begins with self-love. As a result, she created Thick, Bold & Healthy LLC and launched The Body of Gold Podcast where she teaches a community of health-conscious, curvy women to be the best version of themselves by not allowing the scale to dictate their self-worth. TBH is a one-stop-shop for all things related to body positivity, nutrition, and wellness.

We discussed:

• Her journey from journalism and media into health, fitness, and nutrition
• The importance of work-life balance
• How she recognized she was suffering from depression
• How a fitness routine helped her improve her mental well-being 
• what it truly means to be body positive
• how to cultivate confidence 
• and so much more!

Farah's Book recommendation: The Skin I Am In by Alycia R. Wright

Where to find Farah: Instagram and website 

Be Well, Sis partners:

Visit Athletic Greens to redeem 1 year’s worth of Vitamin D + 5 travel packs for FREE with your subscription. 

Shop my favorite clean and ethically sourced skincare products at Odacite. Use code BEWELLSIS at checkout for savings. #tohealthandbeauty

Join our FREE text community for more wellness info between episodes + to speak directly to me. Text ‘Hey Sis!’ to 973-832-1684. 

Get your free Audible trial here!

*** The above contains affiliate links. If you make a purchase, we earn a modest commission which helps support the production of this show.

More--

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Be well, Sis. 

Guest Feature: Dr. Tameka Jackson is a licensed psychologist who maintains a private practice in Sacramento. Dr. Jackson has been in private practice for 8 years and has over 15 years of experience in the mental health field.   Within her practice, she provides individual and couples therapy to adolescent and adult clients. Dr. Jackson also works part-time as a therapist at Folsom Lake College. Recognizing the need for greater attention to the mental health needs of the Black community specifically, Dr. Jackson remains active in lending her time accordingly. In this vein, she is a volunteer for Safe Black Space, a local nonprofit in Sacramento that provides monthly racial healing circles. Additionally, she is trained as an Emotional Emancipation Circle (EEC) facilitator. Most recently, Dr. Jackson founded CORE Love, a wellness-based program for Black women. CORE Love features workshops and support groups that promote radical self-love, self-compassion, and authentic living. Outside of her professional life, Dr. Jackson is happily married and is the mother of a beautiful 8-year-old daughter. She maintains grounding through prayer, meditation, practicing gratitude, and spending time in nature.

In this episode, we discussed:

• The meaning of radical self-love and radical self-acceptance,
• The truth of who we are,
• Superwoman complex vs being strong as a trait,
• The strength in vulnerability,
• Self-compassion and forgiveness,
• Actionable ways to cultivate self-love if we’re out of practice,
• And much, much more.

Dr. Tameka’s Book Recommendation: Untamed by Glennon Doyle

How to contact Dr. Jackson: Website and Instagram

TedTalk on 7 Types of Rest by Dr. Saundra Dalton-Smith

Visit Athletic Greens to redeem 1 year’s worth of Vitamin D + 5 travel packs for FREE with your subscription. 

Shop my favorite clean and ethically sourced skincare products at Odacite. Use code BEWELLSIS at checkout for savings. #tohealthandbeauty

Join our FREE text community for more wellness info between episodes + to speak directly to me.

Text ‘Hey Sis!’ to 973-832-1684!

Get your free Audible trial here!

*** The above contains affiliate links. If you make a purchase, we earn a modest commission which helps support the production of this show.

Join the tribe on Instagram!

Be well, Sis.

This week’s episode features our very first male guests! With Father’s Day quickly approaching, I wanted to explore the nuances of Black Fatherhood. This episode had was a bit of a departure from the usual in the best way possible. 

Guest Feature: 

Muki and Brown are the co-hosts of the 30 to Life Podcast. In honor of Father’s Day, I had a chance to speak with 2 Black millennial dads and got some insight on their journeys through parenthood. 

“Breaking stereotypes, building legacies, and helping others along the way. 30 to Life is for 30 somethings trying to make it in America. Tune in every Wednesday with Muki and Brown as they have stimulating conversations with a hint of comedy about everyday millennial life and black culture. 30 to Life is more than a black podcast. It is an experience.”

Discussion Highlights:

• Pregnancy and the postpartum period from the perspective of partner, 
• the mental shift that happens after becoming a parent, 
• how parenthood changes relationships, 
• The importance of knowing yourself before partnering or becoming a parent
• And much more… 

On My Radar:

• High on the Hog: How African American Cuisine Transformed America - a Netflix docuseries that examines food in African American life and the profound influence of Blacks on American food culture. (an adaptation of the  book  written by Jessica B. Harris)

Brown’s Book Recommendation: 

The Subtle Art of Not Giving a F*ck by Mark Manson

Muki’s Book Recommendations:

Never Eat Alone: And Other Secrets to Success, One Relationship at a Time by Keith Ferrazzi and Tahl Raz

Outliers: The Story of Success by Malcolm Gladwell 

Where to find the Co-hosts of the 30 to Life Podcast: Check out their Instagram  and website!

Be Well, Sis Partners: 

Shop Athletic Greens for a free 1-year- supply of Vitamin D!

*Start your Audible trial now! 

Shop our Bookshop Store Front. 

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Be Well, Sis.

*Some of the links above are our affiliate partners. By shopping those links, we earn a modest commission that helps cover the cost of production.

Happy June! School is finally out and we're in a celebratory mood around these parts! 

In this episode, Cassandre updates you on the Clubhouse Creator First Program that she mentioned in the previous episode as well as provides insight on how she'll make joy and her wellness a priority this summer. 

She also discussed making decisions out of F.O.G. (fear, obligation, and guilt) and the repercussions on your psyche. 

On my radar: Hats off to Naomi Osaka and her brave choice to be vulnerable and open about her mental health in dealing with the press. Please see the article that was referenced here. 

More: 

Supplemental Books for Grade Schoolers- Check out my List Here 

Be Well, Sis Partners: 

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Life is very short and we have to do what must be done in the now.- Audre Lorde

Join the interactive Be Well, Sis Pilot on Clubhouse! 

https://www.joinclubhouse.com/event/xoE1XJDo

Don't have the Clubhouse App? Download it here!

Today's episode features a rich conversation that started out as one focused on cannabis as self-care but evolved into an even greater conversation on our community at large. 

Guest Feature: 

DeJanae is the founder of Green Goddess Glow—a platform where cannabis, fungi, and other plant medicines are reimagined as wellness tools for sustainable self-care—as well as For Ever Garden, a community garden in South Los Angeles. Her commitment to cultivating a deeper understanding of cannabis and our relationship with it has been a catalyst for transformation and creating space to amplify the voices and experiences of women of color. 

In our discussion we spoke about:

• The importance of evidence-based information on Cannabis
• DeJanae's journey to the incorporation of cannabis in her selfcare rituals
• Various self-care products that use the hemp plant and some of their benefits
• Where to start when deciding to incorporate cannabis in your self-care routine
• The role of cannabis as a teacher

On My Radar:

Odacite All-Embracing Watermelon and Hibiscus Serum: Formulated to embrace all complexions, this light, penetrating formula imparts a feeling of newfound suppleness and long-lasting hydration to the skin.

Odacite Sun Guardian Day Creme with SPF 30- light-weight day crème that works as a sunscreen SPF30 UVA + UVB. It melts into skin with a matte finish and slight blurring effect to reduce the visibility of pores and unify the complexion.

**Use code: Bewellsis for savings**

Ami Cole: Clean beauty for WOC. Inspired by Senegal. Born in Harlem. 

Where to Find DeJanae: 

Shop her apparel collection here ; Follow her on IG here.

DeJanae's Book Recommendations:

Of Water and the Spirit by Malidoma Patrice Some

The Daily Stoic by Ryan Holiday and Stephen Hanselman

Braiding Sweet Grass by Robin Wall Kimmer

___________________________

Be Well, Sis Partners: 

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Be Well, Sis.

*Some of the links above are our affiliate partners. By shopping those links, we earn a modest commission that helps cover the cost of production.

**Join the interactive Be Well, Sis Pilot on Clubhouse! 

https://www.joinclubhouse.com/event/xoE1XJDo

Don't have the Clubhouse App? Download it here!

This week's episode features a solo conversation where Cassandre discusses :

• her very recent struggles with grief,
• news from the CDC,
• and how to manage and overcome burnout. 

*Major News*: Be Well, Sis is a finalist in the Clubhouse Creator First accelerator program. The pilot will be on May 20th at 8 pm EST. Part of the judging will be audience size and retention. Please join the event and share the info with your friends! 

Event details are here : https://www.joinclubhouse.com/event/xoE1XJDo

There is no such thing as a perfect parent. So just be a real one.~ Sue Atkins

Guest Feature: 

“Kristen Hanna is a mother of two, mindfulness practitioner, and guide who specifically works with pregnant women and other moms. Her intention is to teach tangible self-regulating practices and share in transparent experiences across the mothering community that will help to create more peaceful, loving environments for babies and children as they grow. She believes that a self-aware mother grows compassionate kids. Through her work, she is striving to close the gap by providing more information as she learns alongside.”

Discussion Highlights:

• The definition of mindful parenting
• Different parenting styles
• Additional Mindful parenting resources
• How mindful parenting affects children
• How mindful parenting affects parents
• The importance of community in child-rearing

On My Radar:

• Adjourn Tea House : Adjourn Tea House is an artisanal loose leaf tea company that offers beautifully unique, superior quality, hand-blended teas that are sustainably sourced from around the world.

• Mothering Tea: Mothering Tea is a wellness-focused tea company based outside of Atlanta, Georgia, and aims to help moms reconnect with themselves by prioritizing self-love practices steeped in premium loose leaf teas. 

Kristen’s Book Recommendation: Raising Your Spirited Child by Mary Sheedy Kurcinka

Where to find Kristen : Instagram 

Be Well, Sis Partners: 

*Shop Athletic Greens for a free 1-year- supply of Vitamin D!

*Start your Audible trial now! 

 Join the tribe on IG! 

Support us on Patreon!

Sign up for our newsletter.

Be Well, Sis.

*Some of the links above are our affiliate partners. By shopping those links, we earn a modest commission that helps cover the cost of production. 

If the links aren't working on your device- please visit www.thebewellsis.com/mindfulparenting. 

Hey Sis! 

I've been gone for a few weeks resting, regrouping, and prepping for a dope new season! 

This season we're exploring topics like cannabis as self-care, the power of traditional medicine modalities such as acupuncture, real body positivity, conscious parenting, sisterhood, the complexities of modern relationships, self-image, and so much more. 

As always, I’ll share my struggles and triumphs as I navigate my own wellness journey  along with wellness finds in the On my radar segment. 

This season, I'm also debuting a new book segment called Be Well Sis Reads where I’ll give you my 2 cents on a book and whether or not it’s a must-read. 

Look- I may have been gone for a second- but I’ve been working tirelessly to bring you an even better experience! Looking forward to chatting with again with you soon!

In the meantime, be kind to yourself and Be well, Sis. 

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Be Well, Sis.

“You should only seek to impress two people- your eight-year-old self and your eighty-year-old self”. - Unknown

Guest Feature: Christina Rice is the founder of OmNoire-  a wellness social community for women of color dedicated to living well from the inside out. Their mission is to connect like-minded women through our events, retreats and online platform to cultivate strength, growth and positive manifestation in all areas of their lives. They believe that life truly begins through the interconnectivity of a healthy mind, body and spirit. 

Discussion Highlights:

• How Christina transitioned from a career in Public Relations/Marketing to creating a thriving inclusive wellness community
• Strengthening Your Intuition
• Human Design and Aura Types
• Personalizing your own wellness journey
• How to face your fears 
• The questions to ask ourselves when we’re at an uncomfortable intersection
• How to challenge ourselves to go further than we think we’re capable of

Christina’s Book Recommendations*: 

 The Alchemist by Paulo Coelho, 

The Four Agreements by Don Miguel Ruiz, 

The Beautiful No: And Other Tales of Trials, Transcendence, and Transformation by Sheri Salata

Where to find Christina : Website ,OmNoire Instagram, Christina’s Instagram

 _____

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Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

Apply to the From 9-5 to Consultant Accelerator Scholarship here!

Guest Feature:

This episode features a conversation with Naya the Creative, the Founder of House of Brand Therapy- a brand development agency and education space that focuses on creating profitable brands. Their educational materials (courses, accelerators, training, etc.) have been designed for Black women who’d like to build high-quality, one-of-a-kind brands but struggle with imposter syndrome. 

In honor of Women’s History Month, Naya is providing scholarships to 100 Black women ready to create lives that are more aligned with their values. 

The scholarship application closes on March 31, 2021. 

Apply Here!! 

Discussion Highlights:

• Naya’s journey to becoming a digital nomad
• Overcoming imposter syndrome
• Releasing self-doubt in order to achieve your fullest potential
• From 9-5 to Consultant Accelerator Scholarship (who, what, when, where, why)

Naya’s  Book Recommendation*: The Pumpkin Plan by Mike Michalowicz

Where to find Naya : Website and Instagram

Harvard Business Review Article on Imposter Syndrome

_____

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Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

Owning our story and loving ourselves through that process is the bravest thing that we’ll ever do. - Brene Brown

Guest Feature:

Meghan Watson is a psychotherapist, writer, consultant, and content creator who is focused on helping you get connected to your best self. She specializes in helping people understand their emotions, and develop the necessary insights to grow into exactly who they want to be. She focuses primarily on emotion management, life transitions, relationship, and food/body image issues all through an anti-oppressive, radical self compassion and body liberation lens. 

Discussion Highlights:

• How to cultivate self-love through self-compassion
• How self-forgiveness is a key component of self-love
• How to forgive ourselves for our pasts and release ourselves from self- judgment 
• Perfectionism and how that affects our self-love journey
• Socioemotional learning 

On My Radar:  Scholarship for From 9-5 to Consultant Accelerator. In honor of Women’s history month- Naya the Creator is awarding scholarships to 100 Black women ready to change their lives. Apply here! The application closes on 3/31/2021- don’t miss out!

Meghan’s Book Recommendation*: From Margin to Center by bell hooks

Where to find Meghan: Website and Instagram 

_____

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Be Well, Sis.

*Affiliate link: By purchasing this book (or any other book on our bookshop storefront, the podcast earns a small commission that helps support the production of this podcast. 

Happy Anniversary!! 

March 6 marks the 1 year anniversary of the Be Well, Sis Podcast and I'm so grateful for each and every one of you! In this solo episode, I'm catching up with you and sharing some of the happenings in my life. I share:

• Reminders for physical wellbeing
• Tips for being productive while managing anxiety
• Reminders of why you should be proud of yourself
• How to keep showing up- even when you don't feel like it

On my Radar: I am Everything by Beautiful Chorus; Hey Queen by Beautiful Chorus

Beautiful Chorus on Spotify 

Next week, I'll be back with a dope guest and conversation to share. In the meantime, be well Sis. 

_______________

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"Mental health is not a destination, but a process. It's about how you drive, not where you're going". 

Guest Spotlight:

We discussed:

• Her journey to creating a mental health app while in graduate school at NYU
• Cognitive Behavioral Therapy vs Exposure Therapy
• Changing our language around mental health/wellness
• Confronting postpartum Depression and postpartum Anxiety
• The Spiritual Nature of Birth
• The importance of talking about the postpartum period  among Black women
• A change in perspective after living through trying experiences such as COVID
• Faith and Mental Illness 
• Black Unity Across the Diaspora

On My Radar:

Spoonful of Comfort: Gourmet soup for any occasion; love by the spoonful. 

*Shout out to the Chatting Over Chowder podcast for introducing me to one of my new favorites!

Jade's Book Recommendation: 

Born a Crime: Stories from a South African Childhood by Trevor Noah

Download SheMatters here; Follow them on Instagram!

__________________________

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Be Well, Sis.

“Those who master money are free to serve others still mastered by it”. – Orrin Woodward

Generally speaking, we rarely discuss the connection between our financial health its effect on our overall wellbeing. Today's episode addresses the very tangible link between the two. 

Guest Feature:

Jamila is not only the founder but also the host of the award-winning podcast called Journey to Launch. She teaches everyday people like teachers, working professionals, and busy parents how to eliminate debt, save more money and increase their net worth regardless of their income. Additionally, she is a wife, mom of three and first-generation immigrant from Jamaica raised in Brooklyn, NY.

We discussed:

• Jamila's inspiring story on what led her on her journey to financial independence 
• How/where to start your journey to financial wellness
• How to set a firm foundation for your children
• Teaching your children about money
• What to do if your income has been affected by COVID

On my Radar: Exhale -App for Emotional Wellbeing

Song of the Day: Roll Some Mo by Lucky Daye

Jamila's Book Recommendations: 

• The Vanishing Half by Brit Bennet
• Atomic Habits by James Clear

Where to connect with Jamila online: IG, website, podcast 

________________

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Be well, Sis. 

"My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style."- Maya Angelou

Today's guest is the embodiment of all of the above! 

Guest Spotlight:

Nakeisa Jackson is a certified life coach & mentor, registered nurse, speaker, author, blogger, and wellness advocate. While in college she received a diagnosis of Human Immunodeficiency Virus (HIV). After receiving this news, she decided to get educated on the disease and seek out services. When she began her journey of healing, she noticed a major gap in the representation of women living with HIV. This led her on her first mission to educate women around the world via the internet, events, and coaching programs.

We discussed:

• Being diagnosed with HIV as a young woman
• How to disclose chronic illness diagnoses with loved ones
• The power of community in our wellness
• How to channel your faith during challenging times
• R.E.A.C.H.- a tool to help those who have been recently diagnosed  navigate living with a chronic illness 

On my radar: 

Radiant Health Magazine: Radiant is a bi-annual print and digital health magazine for Black women. Their mission is to tell our own health stories and inspire Black women to live their healthiest, happiest, and most meaningful life. Each issue features content in health and wellness, fitness, healthy eating, beauty, style, body + mind, all wrapped up in one enticing title. 

Song of the day: Bag Lady by Erykah Badu

Nakeisa's book recommendations:

Life After HIV: Removing the Mask by Nikki J

Fear is a Liar by Daniel B. Lancaster 

31 Prayers for Spiritual Wealth: A Biblically Based Prayer Strategy for Small Business Owners by Chanel E. Martin

Where to find Nakeisa on the web: IG, website, and podcast

________

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Be Well, Sis.

Happy Black History Month! 

Guest Spotlight: 

Layo George is  the founder of Wolomi—an app that supports women of color in improving their maternal health outcomes.  While working as a labor and delivery nurse, she witnessed first-hand the disparities that women of color face during their perinatal periods. So, she created Wolomi to help women who look like her receive professional advice and recommendations during their pregnancy journeys and commune with one another in safe, nurturing spaces. 

Discussion Highlights:

• How to feel empowered during pregnancy
• The importance of community 
• Feeling empowered during pregnancy
• Choosing your healthcare provider
• Planning your pregnancy

Song of the Day: You’re Still Mine’s by Yung Bleu ft. Drake

Layo’s  Book Recommendation: The Girl with the Louding Voice by Abi Dare

More: 

Download the Wolomi app here!

Follow them on Instagram here!

Join the tribe on IG! 

Sign up for our newsletter :) 

Be Well, Sis.

Have you ever felt that even though you had all the experience/education/applicable skills that you still didn’t belong in the room? That even though you’ve gotten the job, that you didn’t really belong? That, my friend, is Imposter Syndrome. Let’s talk about it!

Guest Feature: 

Christine Carino is a passionate coach committed to empowering people to live lives aligned with who they truly are so that they can lead consciously and impactfully. She is the founder of Conscious Thrive- with the belief that when we are thriving, we make better choices, and when we make better choices, it ripples into our families, communities, and society at large. 

Discussion Highlights:

• Redefining Success
• Living with Purpose 
• The Cost of Self-Rejection
• The true meaning of legacy

On My Radar:

Think Dirty : An empowering free app that allows you to make informed decisions about beauty products. You no longer have to  shop blindly hoping that your products are laden with toxic and potentially carcinogenic chemicals- this app puts the power of knowledge in your hands. 

Song of the Day: WizKid- Essence ft Tems

Christine’s  Book Recommendation: Becoming by Michelle Obama  and The Code of an Extraordinary Mind by Vishen Lakhiani

Where to find Christine : website, IG, and LinkedIn

Join Audible!

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Be Well, Sis.

Guest Feature: 

Janelle King  is a Registered Nurse with a Master's degree in Public Health. During her nursing career she has spent many years educating young women about reproductive and sexual health.  In her spare time, you can find writing about reproductive health and wellness on her blog thenursenote.com

Discussion Highlights:

• Vaginal Health and Wellness Tips
• Cervical Cancer Screening Info
• The importance of establishing a relationship with your healthcare provider
• Self advocacy and your rights as a patient
• Sexual Wellness tips/ red flags

On My Radar:

She Matters-  Our community starts where your new life begins to assist you on this mental wellness journey through community, resources and therapists who understand  Black culture.

Jazmine Sullivan’s latest project called Heaux Tales-- if you aren’t new here- you already know how I feel about music and the way this album fed my spirit this week- wow! 

Song of the Day: Jazmine Sullivan - On It ft. Ari Lennox

Janelle’s Book Recommendation: The Vagina Bible by Jen Gunter

Where to find Janelle : website and social media

More: 

Doctor, Doula, Midwife- which is right for you?

Tips for finding an Ob/Gyn

NIH Cervical Cancer Screening Guidelines

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Be Well, Sis.

Happy New Year!!

In this episode, Cassandre discusses the importance of intentionally creating time and space for self care and cultivating a profound relationship with yourself. 

On My Radar:

1. Peak and Valley : Medicinal Mushroom and Herbal Supplements for Holistic Wellness
2. Health in Her Hue: A digital platform connecting Black women to culturally competent healthcare providers, telehealth services, and health content.

More:

Article referenced for tips

Article on Falling in love with self

Join the tribe on IG! 

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Be Well, Sis.

*Please forgive the slight echo in this episode;  I'm still getting used to the acoustics in my new space. It'll be remedied soon!*

Guest Feature: 

Esosa E. also known as “Raw Girl” is a dynamic Certified Nutrition Specialist, Behavioral Coach, and published author with ten years of experience inspiring others to live their best healthiest lives whose personal health crises and battle with acne and chronic fatigue led her to change her lifestyle and begin avid studies of holistic health. In 2018, Esosa received her Masters of Science in Nutrition and Integrative Health after ten years of informal study, writing, and coaching. 

Discussion Highlights:

• The importance of a plant based diet
• How dairy negatively impacts our health
• Gut Health and Immunity : How our guts effect our immune health
• Diet and Acne: how our diets affect our skin
• How to overcome sugar addiction

On My Radar:

1. Wolomi App: Your Pregnancy. Your Outcomes. Your Way. 
   1. Link to Gua Sha tool
   2. 1. Article on Gua Sha
2. Odacite Skincare: #Tohealthandbeauty

Song of the Day: I want to thank you by Alicia Myers

Esosa’s Book Recommendation: Breaking the Habit of Being Yourself- Joe Dispenza

More:

What is Rejuvelac?

Article Referenced for definition of  Mindfulness

Song of the Day: I want to thank you by Alicia Myers

Video: Beat Sugar Cravings, Reduce Belly Fat, and Improve Digestion with Bitter Foods

Where to find Esosa: Website and Instagram

Join the tribe on IG! 

Join our newsletter :) 

Be Well, Sis.

Join me as we take a reflective walk through 2020 and strategize on how to better care for ourselves in the coming year. 

This episode features a variety of questions that serve as journaling prompts  that inspire self reflection. 

________

Song of the day (played at episode conclusion): We Got a Love Thang by CeCe Peniston

__________

Let's connect: join me on Instagram or send me an email at hello@thebewellsis.com !

Be well, Sis. 

“If you look for perfection, you'll never be content.” 

Today's episode features a dynamic conversation with 2 incredible women- the CEO/Co-Founder of Momotaro Apotheca and an NYC-based Ob/Gyn. 

Lindsay Wynn and Dr. Mare share their insight on everything vaginal wellness and we explore the roots of toxic perfectionism. 

About Momotaro Apotheca: 

Momotaro Apotheca is a certified organic and cruelty-free vulvovaginal care line that supports your body’s natural ability to heal. Our proactive plant-based products work gently yet effectively to systemically address symptoms associated with common vulvovaginal issues stemming from infection and general irritation without interfering with pH balance, hormones, pheromones, or medication.

***Use Promo code: BEWELLSIS at checkout for $$ off your next purchase at momotaroapotheca.com (promo valid through the end of December 2020).

Follow Momotaro on IG!

Follow Dr. Mare on IG! 

______________

Articles on Perfectionism referenced in this episode :

https://www.psychologytoday.com/us/basics/perfectionism

https://www.verywellmind.com/signs-you-may-be-a-perfectionist-3145233 

Lindsay's Book Recommendation: 

For Small Creatures Such as We: Rituals for Finding Meaning in Our Unlikely World 

Dr. Mare's Book Recommendation:

The Little Book of Hygge: Danish Secrets to Happy Living

________________________________

***Join the Be Well, Sis Tribe!!!

This week we're joined by Breeshia Wade

“Self-acceptance is my refusal to be in an adversarial relationship with myself.”

Today we speak with the inspiring and insightful Whitney. She walks us through how being  diagnosed with  a rare chronic illness in her young adulthood really shaped her. 

Whitney says “ I am here to offer my expertise in pushing past barriers, preparing yourself for success, building confidence, fearless empowerment and unrelenting strength” She goes on to say that “despite what the doctors and everyone thought, I was able to push through and live life fearlessly though modified”.

Song of the day: Strength, courage, wisdom by India. Aerie

Whitney’s Book Recommendation: The Power of Vulnerability by Brene Brown

Where to find Whitney: visit her Instagram and websitehttps://www.thewhitneywest.com

___________________

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Join me as I detail my own story of burnout and why I've become so passionate about self-care. In this episode I breakdown what the meaning of radical self-care and how to self-assess.

1. Readjust your inner voice

2. Take an honest inventory

3. Write it out

Link to radical self love article

Download the FREE accompanying guide here!

Get in touch with me on IG or on the BWS site. 

Be well, sis!

Join me as I detail my own story of burnout and why I've become so passionate about self-care. In this episode I breakdown what the meaning of radical self-care and how to self-assess.

1. Readjust your inner voice

2. Take an honest inventory

3. Write it out

Download the FREE accompanying guide here!

Get in touch with me on IG or on the BWS site. 

Be well, sis!

Season 2 episode 2 features the incredible Dr. Lexx Brown James. She's a best-selling author, licensed marriage and family therapist, and certified sex educator.

Our conversation takes many different turns as we deep dive into intimacy, barriers to intimacy, sexual liberation and dismanteling sexual shame and stigmas in our community. 

Song of the day: Break you off by the Roots ft. Musiq Soulchild

Dr. Lexx's book recommendations:

These are my eyes, this is my nose, this is my vulva by Dr. Lexx Brown James

The Body is Not an Apology: The Power of Radical Self-Love by Sonya Renee Taylor

Where to find Dr. Lexx:

Website, Facebook, Instagram 

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Download a FREE wellness guide and Self-care planner here!

Join us on IG!!!

We're back!!! After taking a much needed break- we discuss the importance of rest in our community.

Guest spotlight:

Today's episode features the dynamic Kayla Butler (@sprdlove), host of the Lay with Kay podcast.

Kayla Butler is a South Florida native with a love for yoga, history, and understanding human behavior. It was a combination of curiosity and personal experience with mental health illnesses in her own family that led her to pursue an education in psychology at Nova Southeastern University. She continued her academic pursuits, earning a Master's in Aging and Neuroscience from the University of South Florida. 

• Why We Sleep by Matthew Walker
• Healing Racial Trauma: The Road to Resilience by Sheila Wise Rowe

Where to find Kayla:

• Her Instagram
• Her Podcast- Lay with Kay

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Join the Be Well, Sis TRIBE!!!

We're (almost) BACK!!!  Just an update to let you know where I've been, what I've been up to, and when to expect the show to be back in action. 

Mark your calendars for the season 2 debut on October 13th! We'll be back with more thought provoking conversations and information to equip you to live your best live on your own terms!

In the meantime, be well, Sis. 

One in seven women in the U.S. suffers from Perinatal Mood and Anxiety Disorders. Black mothers suffer at even higher rates and are less likely to be treated. For this reason, this conversation is extremely important not only for expectant mothers, but also for all of us because we’re either personally affected or have known someone who is silently suffering. 

Guest spotlight:

This week we spoke to Tiffany Thompson and Whitney Coble, the dynamic duo behind the North Carolina based non-profit organization- Raising Resilience. They are  Licensed Professional Counselors certified in Trauma-Focused Cognitive Behavior Therapy and working to obtain certification in Maternal Mental Health. Their clinical experience includes providing services to women, children, and adolescents who struggle with daily stressors, traumatic events, and additional mental health diagnoses.

In this episode we discuss:

• What are Perinatal mood and anxiety disorders
• Possible signs and Symptoms
• Tips on how to support moms around us
• Pregnancy/self-care during a pandemic
• Raising Black children and how to address the current socio political events with smaller children

How to SUPPORT : Please visit this link! :)

They also offer free, on-going postpartum support virtually- visit this link for more info!

Follow Raising Resilience on IG! 

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Join the tribe!

Be Well, Sis Current Favorites-

Goli Apple Cider Vinegar Gummies : The world’s first apple cider vinegar gummy; packed with powerful antioxidants and infused with superfoods.

Natural Annie’s Essentials: Non-toxic, homemade Soy wax candles with 35-50+ hour burn times.

"Someone else will be inspired by the part of your story you're ashamed of."- Nakeia Homer

Guest spotlight:

Just a girl from the projects who decided not to settle is a phrase Nakeia uses to share her story. She believes that behind every dope woman is a story only she can tell. As a writer, speaker, mentor, and writing consultant, Nakeia's story, her words and her hustle has made her a great resource for women. Her music has found its way to the top of the Billboard Charts, and her work as a victim’s advocate has helped hundreds of women, children, and families find safe havens and stability. 

In this episode we discuss:

• The power of your story 
• The journey of self-love and what it means to truly love yourself
• How to enforce boundaries in your life
• How enforcing boundaries is an act of self-care and self-love

Where to find Nakeia:

She can be reached via her Instagram account and her website. 

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Join the tribe!

Be Well, Sis Current Favorites-

Goli Apple Cider Vinegar Gummies : The world’s first apple cider vinegar gummy; packed with powerful antioxidants and infused with superfoods.

Natural Annie’s Essentials: Non-toxic, homemade Soy wax candles with 35-50+ hour burn times.

This week's episode is a departure from the usual show format. There is no featured guest. Instead, I try my best to articulate how I've been feeling these past few weeks and reiterate the purpose of this podcast. 

I'm incredibly grateful for each and everyone of you and truly hope you're well.

Organizations to support:

The Color of Change- The nation’s largest online racial justice organization... they move decision-makers in corporations and government to create a more human and less hostile world for Black people in America.

NAACP Legal Defense and Educational Fund, Inc. -Through litigation, advocacy, and public education, LDF seeks structural changes to expand democracy, eliminate disparities, and achieve racial justice in a society that fulfills the promise of equality for all Americans. 

Black Lives Matter-  The mission is to eradicate white supremacy and build local power to intervene in violence inflicted on Black communities by the state and vigilantes. By combating and countering acts of violence, creating space for Black imagination and innovation, and centering Black joy, we are winning immediate improvements in our lives.

Be Well, Sis 

In this episode, we speak to Courtney Underwood- the founder and CEO of the HR consulting firm- Kassar Consulting as well as the owner of  lifestyle apparel brand - Passports and Purpose. While being a multi-passionate mompreneur with two thriving businesses, she created multiple streams of income that are both sustainable and high performing. She affirms that while it’s no easy feat, it's possible.  As an HR Alignment Strategist at Kassar Consulting, Courtney teaches entrepreneurs and small business owners how to set themselves free by building an effective team. 

In this episode, we discussed:

• Courtney’s journey to creating a thriving business
• Insightful tips on how to build a sustainable and profitable business
• Tips for navigating the workforce during Covid-19
• Tips for job seekers during the current climate
• How to efficiently use Linked to optimize your job search 
• Tips for budding entrepreneurs
• How to manage remote workers

Courtney’s Book Recommendation: Super Fans by Dan Flynn

Where to find Courtney: LinkedIN, Kassar Consulting 

Shop Passports and Purpose here!

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Meet the Host

Join the tribe!

Be Well, Sis Current Favorites-

Goli Apple Cider Vinegar Gummies : The world’s first apple cider vinegar gummy; packed with powerful antioxidants and infused with superfoods.

Natural Annie’s Essentials: Non-toxic, homemade Soy wax candles with 35-50+ hour burn times.

"Just pray it away!" "Take it to the Lord in prayer". 

If you're Black and ever confided in an elder about possibly seeking therapy, you've likely been given one of these responses {insert eyeroll}.

This week, we're joined by Aly Brown- also affectionately known as Aly B,  as we delve into our experiences with therapy, discuss the intersection of faith and therapy, and the importance of finding a culturally competent therapist. 

Guest Spotlight:

Aly B is the host of Shades of Brown, a podcast that discusses the ever-evolving and sometimes contradicting thoughts of a black millennial. Aly B uses her podcast to create deeper connections among black folks by exploring all the layers and nuances that make our experiences unique. Every week, she shares her thoughts on a range of topics related to the black experience. Each episode, Aly B encourages listeners to shift their perspective from “this or that”, to “this AND that”, and also challenges them to love themselves a little harder. Aly B believes there’s an incredible beauty to be explored in the middle ground.  

Where to find Aly: 

Instagram

The Shades of Brown Podcast is available on Soundcloud, Spotify, and Apple.

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Join the tribe! 

Be Well, Sis Current Favorites-

Goli Apple Cider Vinegar Gummies : The world’s first apple cider vinegar gummy; packed with powerful antioxidants and infused with superfoods. 

Natural Annie’s Essentials: Non-toxic, homemade Soy wax candles with 35-50+ hour burn times.

"My son, Joshua, died in 2014 during my 39th week of pregnancy. I was just a few days shy of my due date. After we received news that he no longer had a heartbeat, I knew my life would change forever"- Caroline, Founder of Parents of An Angel and author of Heartache, Heatling, & Hope: The Store of One Mom's Courageous Journey After Pregnancy Loss

This episode features the lovely founder of Parentsofangel.com- an online destination devoted to supporting grieving families after such a loss. After losing her son just a few days shy of her due date, she knew that her life would never be the same. After failing to find appropriate resources for grieving mothers and navigating an arduous path to healing, Caroline created Parentsofanangel.com . There, grieving mothers and families can find information on everything from postpartum care after a pregnancy loss to tips on how family and friends can provide support during that time.

Guest Spotlight:

In this episode, we spoke with Florie Johnson- a California-based Intuitive, Reiki Healer, Feather energy cleanser, Alternative Health Expert, and mother who uses a variety of tools to help her clients turn their pain into power.  This episode is crucial, not only, for those looking to start their wellness journey, but also, for those looking for new tools to add to their wellness arsenal. 

We discussed:

• How to use your kitchen as your medicine cabinet
• How to use gratitude to shift your perspective and experiences
• How to develop your intuition
• How to mother your inner child
• How to incorporate flower essences in your self-care practice
• Finding the right healing crystal for you

How to Contact Florie: Instagram , her website, or call her→ (424) 281-9119

Florie’s Book Recommendations:

Love is in the Earth: The Crystal and Mineral Encyclopedia

The Flower Essence Repertory

Heal Your Body: The Mental Causes for Physical Illness and the Metaphysical Ways to Overcome Them

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Join the tribe! 

Be Well, Sis Current Favorites-

Goli Apple Cider Vinegar Gummies : The world’s first apple cider vinegar gummy; packed with powerful antioxidants and infused with superfoods. 

Natural Annie’s Essentials: Non-toxic, homemade Soy wax candles with 35-50+ hour burn times.

Guest Spotlight:

This week, we had the pleasure of speaking with Alishia McCollough - a North Carolina based therapist, author, poet, and social justice worker. We discussed:

• Her journey and experience as a Black Therapist
• Eating Disorders and Disordered eating in Black and Brown communities
• Racial disparities in diagnosing eating disorders in marginalized communities
• The importance of having and enforcing boundaries for mental health
• Tips/coping strategy for the anxiety inducing news

Where to find Alishia on the web: Instagram

Alishia’s Book Recommendations: 

Fearing the Black Body by Sabrina Strings

The Body is Not an Apology: The Power of Radical Self-Love by Sonya Renee Taylor

Blossoming by Alishia McCullough

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Join the tribe! 

Be Well, Sis Current Favorites

Goli Apple Cider Vinegar Gummies : The world’s first apple cider vinegar gummy; packed with powerful antioxidants and infused with superfoods. 

Natural Annie’s Essentials: Non-toxic, homemade Soy wax candles with 35-50+ hour burn times. 

Be Well, Sis. 

Guest Spotlight:

Marsha Hoffman, of Salut Nutrition, is an NYC based Registered Dietitian, wellness blogger, avid traveler, and food enthusiast who is passionate about experiencing different cultures through food. While nutrition is important, she believes life is meant to be enjoyed and stresses that having balance is a crucial part of wellness. She also shared her journey on becoming a Registered Dietitian and offered great tips for those also considering a career as a Registered Dietitian.

We discussed also:

• The role of nutrition as part of self-care.
• Is juicing a sustainable diet?
• Is the Ketogenic diet a sustainable diet? Who might benefit from the Keto diet?
• Tips for eating a plant-based diet.
• How small daily nutritional changes can yield massive health results.
• Tips for eating balanced meals
• Benefits of buying produce that is in season
• Resources for those living in food deserts:
  • Health Bucks: An NYC program that offers a financial incentive for residents of low-income neighborhoods to purchase fruits and vegetables at farmers’ markets.
  • Imperfect Foods: Reduced Cost Box Program, which takes 33% off the cost of yo.ur order, every time you order. Enjoy healthy, high-quality groceries that cost less and fight food waste
  • Feeding America America: We work to get nourishing food – from farmers, manufacturers, and retailers – to people in need.

How to find Marsha:

Instagram: http://www.instagram.com/doyousalut

Websites: http://www.salutnutrition.com

http:www.doyousalut.com

Thanks for listening! Let's keep in touch Sis!

www.instagram.com/bewellsis_podcast 

www.instagram.com/withlovecassandre 

www.withlovecassandre.com

www.bewellsispodcast.com

Rate and share with your squad so that they, too, can be part of the Tribe :)

Guest Spotlight:

Mila Clarke Buckley of the Hangrywoman.com. is a type 2 Diabetes patient advocate and digital storyteller who started her food blog after being diagnosed with type 2 Diabetes and struggling to find approachable resources to help her manage her condition.   

We discussed:

• Symptoms of Type 2 Diabetes
• The stigma of living with Type 2 Diabetes
• Possible complications of Type 2 DM
• Resources for newly diagnosed women 
• Slow absorbing vs fast absorbing carbs
• Nutritional tips for managing DM
• Symptoms of low blood sugar
• The importance of a Diabetes Educator and Nutritionist on your journey
• Her review of the FreeStyle Libre glucose monitor

Mila’s Book Recommendation: Salt, Acid, Fat, Heat by Samin Nosrat

Where to find Mila:

 www.thehangrywoman.com

www.instagram.com/thehangrywom

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The Be Well, Sis Podcast Partners:

Goli Nutrition- The world's first apple cider vinegar gummy; packed with powerful antioxidants and infused with superfoods.

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Join the tribe on Instagram

Visit the show site

Too often, Black women are a mere afterthought in conversations around wellness. On this podcast, the dialogue is always centered around women like you. Join me, and we'll share in the experience and expertise of some of the most fascinating women in wellness. From relationship conversations to tougher discussions on things like the Black Maternal Health crisis to the light-hearted banter on my own personal wellness journey- this podcast will deliver everything you need to get it together mentally, physically, emotionally, and spiritually. This is OUR space. Welcome to the podcast but more importantly- welcome to the tribe. Be well, sis. 

Officially join the tribe at www.bewellsispodcast.com

Follow on IG: http://www.instagram.com/bewellsis_podcast