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A different kind of January reset doesn’t start with a color-coded planner or another list of impossible goals, it starts with you quietly deciding that this year, your online business, side hustle, a job, will finally serve your life, not consume it. Forget the “new year, new you” noise. This is about stripping away the tactics that drain you, doubling down on what actually works, and intentionally building a business that feels sustainable, profitable, and aligned with who you are. This January, you’re not rebooting out of guilt or FOMO; you’re redesigning the way you show up, create, and grow on your own terms.

Welcome to the Holistic Health for Women of Color podcast, where your well-being is more than a number on a chart it’s a reflection of your story, your culture, and your power.

Imagine this it’s early January. Your inbox is full of “New Year, New You” slogans, your feed is stacked w color‑coded planners, step goals, & morning routine reels. There’s this familiar, subtle pressure in the air: Be better. Do more. Fix everything!

You might feel like you’re supposed to sprint into the year where u set sharper goals, be more disciplined & finally organize everything that still feels chaotic. And sure, that can feel exciting for a moment. But under the surface, there’s often tension, a quiet urgency, like you’re behind. A sense that time is running out & a belief that if you don’t “optimize” now, you’ll waste the year.

Let’s challenge that. What if there is nothing you need to catch up on? What if the beginning of the year isn’t a test of your willpower, discipline, or productivity but a transition? A threshold. A doorway you’re allowed to walk through at your own pace.

What if January didn’t demand a “better version” of you, but invited a kinder one? One that’s more supportive of your energy, more honest about your limits and more aligned with what you actually value.

Today that’s the heart of this conversation. And it’s also the heart of something new I’ve created for 2026, called ‘

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Welcome to Holistic Health for Women of Color, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life.

In each episode, you’ll get:
- Simple, science-backed guidance on food, herbs, and lifestyle
- Culturally relevant practices and ancestral wisdom you can trust
- Stress and nervous system support you can use today
- Mindset strategies and habit tools that actually stick
- Real stories, practical steps, and resources to keep you moving forward

Your health, your way. Let’s nourish your body, protect your peace, and thrive, without perfection, pressure, or shame.

If this episode supported you, follow the show and leave a review. For recipes, herb guides, and coaching, visit holisticbphealth.com, short for “holistic blood pressure health” and connect with me on Instagram.

Food, herbs, breath, and boundaries: your everyday toolkit.

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Today, we’re talking about winter. Not winter as just a season on the calendar, but winter as an energetic shift in our bodies, our moods, and our lives, especially for women of color who are often expected to keep going, keep producing, and keep showing up no matter how dark or cold it gets around us, or inside us.

This is about creating a bare minimum winter wellness plan not a perfection plan, not a “new year, new you” plan, but a gentle, culturally aware, deeply compassionate way to take care of yourself when life is loud and your body is asking you to move more quietly.

Welcome to the Holistic Health for Women of Color Podcast. I’m Donna Williams, your Certified Holistic Health Coach and wellness friend who figured out a healthier way after dealing with high blood pressure and tough med side effects. Around here, we keep it real and doable: food that fits your life, gentle herbs, mindset shifts, stress support, and small steps that add up. Less overwhelm, more you. Let’s make wellness feel like home.

Let’s Build Your Bare Minimum Winter Wellness Plan.

Today I offer you 6 simple anchors, just 6 things that can hold you steady this winter without requiring you to become a different person or suddenly find more discipline. Think of these as quiet companions that sit beside you, not tasks that shout at you.

1. Get Exposure to Light in Ways That Fit Into Your Day

2. Reinforce a Sleep Boundary That Doesn’t Drift

3. Keep Movement Gentle, Repetitive, and Close to Home

4. Eat at Least One Warm, Balanced Meal a Day

5. Make Room for Recovery in Small, Repeatable Ways

6. Let Your Energy Fluctuate Without Self-Correction

I Am Inviting You to Work With Me

Secure your free 30-minute coaching session with me.

Self Care Advent Calendar Guide holida

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Welcome to Holistic Health for Women of Color, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life.

In each episode, you’ll get:
- Simple, science-backed guidance on food, herbs, and lifestyle
- Culturally relevant practices and ancestral wisdom you can trust
- Stress and nervous system support you can use today
- Mindset strategies and habit tools that actually stick
- Real stories, practical steps, and resources to keep you moving forward

Your health, your way. Let’s nourish your body, protect your peace, and thrive, without perfection, pressure, or shame.

If this episode supported you, follow the show and leave a review. For recipes, herb guides, and coaching, visit holisticbphealth.com, short for “holistic blood pressure health” and connect with me on Instagram.

Food, herbs, breath, and boundaries: your everyday toolkit.

Educational only. Not medical adv...

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Hey sis, it’s Donna Williams. I want to take a few minutes to share something really important with you on why we rebranded from “High Blood Pressure Wellness Lifestyle” to “Holistic Health for Women of Color,” and what that actually means, and how it benefits you. This isn’t just a new name or new colors. It’s an expansion of how I support you. First, let me be super clear, I am not abandoning blood pressure content. If you came to me because of high blood pressure, hypertension runs in your family, or your doctor has been side eyeing your numbers… you are still in the right place.

Blood pressure is still: A core focus. A major health concern in our community. One of the main reasons I started this work in the first place So no, we’re not walking away from that. We’re building on it.

So Why The Change? This rebrand is about going deeper. Instead of treating your blood pressure like one isolated problem, we’re going to look at your whole life and your whole health.

What 'Holistic Health for Women of Color' means. When I say “holistic,” I mean we’re going to look at all the pieces that affect your health, including your blood pressure.

Holistic health doesn’t replace blood pressure care. It’s the missing layer that makes your blood pressure care more effective and more sustainable. Now how does this benefit you?

I’d like you to know what to expect from Holistic Health for Women of Color Podcast going forward.

My heart and my mission haven’t changed. I’m still here to help you live longer, feel better, and prevent the health crises too many of us are told are “just genetic.” Now, I’m just doing it in a way that: Honors all of you. Addresses root causes. Recognizes the reality of being a woman of color in this world.

So, if you’re here for: Lower blood pressure. Less stress. Better sleep. More energy. And a healthier, more grounded version of yourself. You are in the right place. Thank you for trusting me with your health journey.

Thank you for growing with me as this brand evolves.

Support the show

Welcome to Holistic Health for Women of Color, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life.

In each episode, you’ll get:
- Simple, science-backed guidance on food, herbs, and lifestyle
- Culturally relevant practices and ancestral wisdom you can trust
- Stress and nervous system support you can use today
- Mindset strategies and habit tools that actually stick
- Real stories, practical steps, and resources to keep you moving forward

Your health, your way. Let’s nourish your body, protect your peace, and thrive, without perfection, pressure, or shame.

If this episode supported you, follow the show and leave a review. For recipes, herb guides, and coaching, visit holisticbphealth.com, short for “holistic blood pressure health” and connect with me on Instagram.

Food, herbs, breath, and boundaries: your everyday toolkit.

Educational only. Not medical adv...

Send us a text

If winter were a teacher, it would whisper, “Go slower so you can go deeper.” Shorter days, softer light, and a quieter social rhythm invite us to shift, not to stop, but to move with intention. Today, we’re talking about how to slow down without losing your purpose. We’ll weave in traditions from around the world, simple practices you can try this week, and a gentle reminder: alignment is not about doing more, it’s about doing what matters at the right pace for your season.

Quick note: If you’re listening from a place without a snowy winter, or you’re in the southern hemisphere, think of “winter” as any quieter, reflective season in your life. The ideas still apply.

Welcome to Holistic Health for Women of Color Podcast, where healing meets heritage. I’m Donna Williams, Certified Holistic Health Coach, guided by ancestral wisdom, lived experience, and heart-centered practices.

Today’s topic is Wintering Without Withering: Slow Down, Keep Your Why! I invite you to slow down without losing purpose this winter. Winter often brings its own unique rhythm. Days grow shorter, the light becomes softer, and overall movement tends to slow down. Even if your routine stays the same, you may notice changes in your body or mood. Trying to approach winter with the same energy you have in summer can lead to discomfort. Acknowledging this tension and making necessary adjustments can help you navigate the upcoming months more easily.

Here are some adjustments you might consider like ways to embrace winter rather than resist it, along with suggestions for creating a supportive environment during this season.

Mentioned in this episode:

Self-Care Advent Calendar

Your Health, Your Way Customized Coaching

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Welcome to Holistic Health for Women of Color, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life.

In each episode, you’ll get:
- Simple, science-backed guidance on food, herbs, and lifestyle
- Culturally relevant practices and ancestral wisdom you can trust
- Stress and nervous system support you can use today
- Mindset strategies and habit tools that actually stick
- Real stories, practical steps, and resources to keep you moving forward

Your health, your way. Let’s nourish your body, protect your peace, and thrive, without perfection, pressure, or shame.

If this episode supported you, follow the show and leave a review. For recipes, herb guides, and coaching, visit holisticbphealth.com, short for “holistic blood pressure health” and connect with me on Instagram.

Food, herbs, breath, and boundaries: your everyday toolkit.

Educational only. Not medical adv...

Send us a text

Today we’re getting into the truth about healthy snacks, and what to reach for instead, through the lens of culture, lived experience, and science. In the rush of life, we want to reach for snacks that hold us, offering small bites of comfort and courage, reminding us we’re not alone, nourished, and moving forward.

Because let’s be honest: the word healthy on a snack label doesn’t mean much anymore. It’s been stretched and sugar‑coated, sometimes literally, until it barely signals anything useful. Many of these snacks are cleverly packaged, lightly fortified, maybe low in one thing, while sky‑high in another. You’ve probably grabbed something labeled clean or natural, eaten it between tasks, and still felt bloated, jittery, or unsatisfied.

Welcome back to Holistic Health for Women of Color Podcast. I’m Donna Williams, your Certified Holistic Health Coach and wellness friend who figured out a healthier way after dealing with high blood pressure and tough med side effects.

The snacks that truly support your system don’t always come with sleek branding or wellness buzzwords. They feel grounding. They digest cleanly. They help you stay in your body, not escape it. And a lot of what works is exactly what our mothers, and abuelas, have always done, make food simple, flavorful combinations from real ingredients, and let the body take the lead.

Let’s break it down, what’s really going on, and what’s worth reaching for instead.

If you take one action from today’s episode, make it this: open the transcript page right now. That page has everything we talked about laid out step by step so you can put it into practice today. Go to this link labeled “Transcript + Snack Guide” to my site. And if you want my Real Snack Blueprint with 20 diaspora-inspired snack combos and more, grab it.

Why it matters? Balanced snacks aren’t just about curbing hunger, they steady your mood, focus, hormones, metabolism, ride out stress without the sugar rollercoaster, and lower the load of ultra-process

Support the show

Welcome to Holistic Health for Women of Color, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life.

In each episode, you’ll get:
- Simple, science-backed guidance on food, herbs, and lifestyle
- Culturally relevant practices and ancestral wisdom you can trust
- Stress and nervous system support you can use today
- Mindset strategies and habit tools that actually stick
- Real stories, practical steps, and resources to keep you moving forward

Your health, your way. Let’s nourish your body, protect your peace, and thrive, without perfection, pressure, or shame.

If this episode supported you, follow the show and leave a review. For recipes, herb guides, and coaching, visit holisticbphealth.com, short for “holistic blood pressure health” and connect with me on Instagram.

Food, herbs, breath, and boundaries: your everyday toolkit.

Educational only. Not medical adv...

Send us a text

Today’s episode is a love letter to every woman of color who’s ever felt like she had to choose between her heritage and her health. The truth? You don’t have to give up your roots to feel well. You can honor your ancestors and your body at the same time.

Welcome to Holistic Health for Women of Color Podcast, where healing meets heritage. I’m Donna Williams, Certified Holistic Health Coach, guided by ancestral wisdom, lived experience, and heart-centered practices. After navigating hbp and meds side effects, I chose a holistic path, now I support women of color in reclaiming health with rhythm, rest, and ritual. Your body is wise, your lineage is rich, and your wellness is sacred.

When I first started my own wellness journey, I felt torn, between what the health world said I "should" do, and what felt natural in my own life and culture. So many wellness plans ignored the foods, traditions, and rhythms that shaped me. Maybe you’ve felt this too? Like you’re forced to choose between your roots and your health.

I want to clarify Why Culturally Sensitive Wellness Routines Matters.

What Gets in the Way

1: What is culturally sensitive wellness Routine

2: Why mainstream wellness often misses us

3: The ROOTS framework

Three plug-and-play routines

Real-life barriers and what to say/do

Guided grounding

Putting it together this week

If this is resonating and you want a customized plan, I offer 1-on-1 holistic coaching designed for women of color who want to reclaim health without giving up their roots. Spots are limited so I can give each client deep care.

I want you to Honor your lineage. Heal forward.

If this episode helped you, share it with a friend, your group chat, or your auntie who’s on her wellness journey too. Rate and review the show so more women can find it. Thank you for being here. Thank you for honoring your story. I’ll see you next time.

Support the show

Welcome to Holistic Health for Women of Color, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life.

In each episode, you’ll get:
- Simple, science-backed guidance on food, herbs, and lifestyle
- Culturally relevant practices and ancestral wisdom you can trust
- Stress and nervous system support you can use today
- Mindset strategies and habit tools that actually stick
- Real stories, practical steps, and resources to keep you moving forward

Your health, your way. Let’s nourish your body, protect your peace, and thrive, without perfection, pressure, or shame.

If this episode supported you, follow the show and leave a review. For recipes, herb guides, and coaching, visit holisticbphealth.com, short for “holistic blood pressure health” and connect with me on Instagram.

Food, herbs, breath, and boundaries: your everyday toolkit.

Educational only. Not medical adv...

Send us a text

We’re talking about something many of us experience and few of us are taught to navigate - how to repair your gut after antibiotics. Antibiotics can be absolute heroes. Also, they can leave your inner ecosystem feeling a little…flattened. If you’ve noticed more bloating, weird bowel habits, lower energy, anxious edges, or even skin changes after antibiotics, this episode is for you. We’ll walk through a simple, body-led plan to support your microbiome, the gentle way.

If you want a step-by-step cooking companion to personalize what you’re eating as you heal, I’ll share details about my Eat to Listen: The Body Led Elimination Cooking Kit.

Welcome to Holistic Health for Women of Color podcast, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life.

Today’s topic is Your Gentle Reset: Repairing Your Gut After Antibiotics.

Listen in to:- What Antibiotics Do, and Why You Might Feel “Off”; First Aid During Your Antibiotic Course so you’re not starting from zero; and how to: -

1. Feed the Good Bacteria That Remain

2. Reintroduce Probiotics Gradually

3. Offer Your Gut a Period of Rest

4. Support Your Whole Ecosystem

Troubleshooting and Common Detours

When to Get Extra Help

A Body Led Way To Personalize Your Plan: If you want a structured, compassionate framework to identify your personal food allies and triggers while you heal, explore my Eat to Listen: The Body Led Elimination Cooking Kit program. It’s designed to help you gently personalize your meals with calm, supportive recipes and step-by-step guidance. Learn more, purchase and then get started.

Keep In Mind You Already Know How To Heal.

If this

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Welcome to Holistic Health for Women of Color, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life.

In each episode, you’ll get:
- Simple, science-backed guidance on food, herbs, and lifestyle
- Culturally relevant practices and ancestral wisdom you can trust
- Stress and nervous system support you can use today
- Mindset strategies and habit tools that actually stick
- Real stories, practical steps, and resources to keep you moving forward

Your health, your way. Let’s nourish your body, protect your peace, and thrive, without perfection, pressure, or shame.

If this episode supported you, follow the show and leave a review. For recipes, herb guides, and coaching, visit holisticbphealth.com, short for “holistic blood pressure health” and connect with me on Instagram.

Food, herbs, breath, and boundaries: your everyday toolkit.

Educational only. Not medical adv...

Send us a text

You wouldn’t immediately connect mood swings, brain fog, or skin flare-ups to your digestion. Most people don’t. But the gut has a way of influencing nearly every part of the body quietly, steadily, and often without making itself the obvious culprit.

What looks like a hormone imbalance, nutrient deficiency, or stress reaction sometimes traces back to the gut. That doesn’t mean digestion is always the entire story, but it’s often a bigger part of it than we assume.

Welcome to Holistic Health for Women of Color, the podcast where we talk about stress, mindset, and natural healing through food, herbs, and lifestyle. I’m Donna Williams, certified holistic health coach and wellness guide who overcame high blood pressure and medication side effects using holistic living. Now, I help women of color reclaim their health, your way.

Quick reminder, this show is educational, not medical advice. Always check in with a qualified healthcare professional for personalized care.

Today’s topic is on Hidden Gut Symptoms: Why Your Skin, Mood, and Energy Speak Up. Today, I’ll share common non-obvious gut-related symptoms, why they might be connected, and simple, culturally relevant ways to support your gut. Why this conversation matters, especially for women of color?

Gut 101 the traffic system inside you

Symptoms That Don't Seem Gut Related But Often Have Gut Connections

Gentle Gut-First Steps You Can Start Today

A Day In The Life Gut Support Sample

Cultural Food Love, Not Fear

Build a gut-friendly plate without giving up culture. To help you with this I have created an Eat to Listen: The Body Led Elimination Cooking Kit program that you can do at your own pace.

Book some coaching sessions with me, for me to answer your questions and I’ll also provide you even more details on ‘a day in the life gut-support sample’

Support the show

Welcome to Holistic Health for Women of Color, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life.

In each episode, you’ll get:
- Simple, science-backed guidance on food, herbs, and lifestyle
- Culturally relevant practices and ancestral wisdom you can trust
- Stress and nervous system support you can use today
- Mindset strategies and habit tools that actually stick
- Real stories, practical steps, and resources to keep you moving forward

Your health, your way. Let’s nourish your body, protect your peace, and thrive, without perfection, pressure, or shame.

If this episode supported you, follow the show and leave a review. For recipes, herb guides, and coaching, visit holisticbphealth.com, short for “holistic blood pressure health” and connect with me on Instagram.

Food, herbs, breath, and boundaries: your everyday toolkit.

Educational only. Not medical adv...