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PODCAST

Holistic Health for Women of Color

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 and wellness guide 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

health & fitness nutrition

All Episodes

24:31

Snacks That Hold Us: What Our Mothers Knew, What...

Holistic Health for Women of Color ·

2025/11/20

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 sign...

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38:17

How To Build A Culturally Sensitive Wellness Routine...

Holistic Health for Women of Color ·

2025/11/16

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 naviga...

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26:13

Repairing Your Gut After Antibiotics

Holistic Health for Women of Color ·

2025/11/04

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 w...

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40:11

Hidden Gut Symptoms: Why Your Skin, Mood, and Energy...

Holistic Health for Women of Color ·

2025/10/23

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 H...

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44:55

Let Your Body Guide Your Elimination Diet!

Holistic Health for Women of Color ·

2025/10/07

Send us a text If you are listening to this, there’s a good chance your body has been whispering, talking to you, maybe shouting, and you’re finally ready to listen. Maybe it’s the bloat that makes you unbutton your jeans midway through the day. Maybe it’s the brain fog that steals your sharpness, your edge by 3PM. Skin that flares without warning, or joints that ache when you’re just trying to live your life. A stomach that seems to argue with every meal. Maybe you’ve tried to 'eat clean' an...

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41:38

When Your Gut Whispers: 5 Hidden Signs, 5 Gentle...

Holistic Health for Women of Color ·

2025/09/09

Send us a text When your gut whispers, it’s not a murmur, it’s a message stitched from every win, wound, and wild hope you carry. In the rush to be “reasonable,” have you silenced the only compass that truly knows you? Quiet the noise, lean closer, and listen; it’s ready to reveal your next brave step, and it just might change everything. If you’ve ever thought, “I’m doing everything right, but I still don’t feel like myself,” this episode is for you. Welcome to the High Blood Pressure Wellne...

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23:15

Build A Week That Holds You: Gentle Planning and...

Holistic Health for Women of Color ·

2025/09/02

Send us a text If your mind ever feels like a browser with too many tabs open, and one of them is definitely playing music, well you’re in the right place. Today isn’t about another app, a color-coded calendar, or chasing more productivity. It’s about building a week that actually holds you. A week with rhythm, room, and relief. One that quiets mental clutter and makes space for what matters: your work, your people, and your well-being. I’ll walk you through how I plan my week, so it eases m...

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20:24

The 3-Part Plate System I Teach Every Client

Holistic Health for Women of Color ·

2025/08/24

Send us a text Are you struggling to manage high blood pressure or facing other health challenges? Discover the transformative power of "the 3 Part Plate System" that I teach every client. This innovative approach to meal planning is designed to promote optimal health by balancing nutrients effectively, which can be particularly beneficial for individuals dealing with high blood pressure or other health issues. By adopting this system, you can take proactive steps toward improving your overal...

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9:54

Empowering Wellness Overcoming High Blood Pressure...

Holistic Health for Women of Color ·

2025/08/20

Send us a text Welcome to a journey where empowering wellness becomes more than just a phrase, it unfolds as a vibrant movement towards self-actualization and holistic health. At its heart, empowering wellness overcoming high blood pressure is about reclaiming your right to live a balanced, fulfilled life, rooted in strength and resilience. This movement holds profound significance, especially for people of color who have historically faced unique challenges and disparities in health ca...

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25:08

A 10-Minute Guide to Recognizing and Managing Chronic...

Holistic Health for Women of Color ·

2025/07/30

Send us a text Today we’ll be diving deep into a topic that touches so many lives yet often goes unnoticed: chronic stress. Picture this, you're running on autopilot, juggling responsibilities, and constantly on the go, yet you can't shake the feeling of fatigue, restlessness, or anxiety. Could these be signs of chronic stress? In a 10-minute journey together, we'll not only help you recognize the subtle, and sometimes glaring, signs of chronic stress but also empower you with practical steps...

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30:13

No More Food Stress | Just This One Simple Framework!

Holistic Health for Women of Color ·

2025/07/08

Send us a text In a world where wellness advice comes at you from every angle, it’s easy to feel overwhelmed. Should you count macros or calories? Go keto or paleo? Is gluten really the villain it’s made out to be? These questions can spiral into a cycle of overthinking that makes eating feel more like a math problem than an act of nourishment. The truth is eating well doesn’t have to be this complicated. Nutrition is at its best when it’s simple, intuitive, and grounded in what your body tru...

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16:43

Wellness That Fits Into Your Real Life, Not Your...

Holistic Health for Women of Color ·

2025/06/17

Send us a text Today we are going to unravel the complexities of living well amidst the chaos of everyday life. Here, we recognize that wellness isn't about meticulously crafted schedules or unreachable ideals; it's about finding balance, authenticity, and joy in the here and now. Whether you're managing a hectic work-life balance, juggling family responsibilities, or simply navigating the unexpected twists life throws your way, this show is your companion in developing a sustainable approach...

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22:30

From Scraps to Supper: The Culinary Magic of...

Holistic Health for Women of Color ·

2025/05/27

Send us a text Imagine turning your kitchen waste into a thriving garden, where discarded scraps spring back to life as nourishing food. Welcome to the fascinating world of regrowing food from scraps, an environmentally friendly and budget-savvy practice that transforms potato peels, carrot tops, and wilted greens into lush, bountiful produce. This simple yet powerful habit not only reduces waste but also empowers you to cultivate your own mini-garden from the comfort of your kitchen windowsi...

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12:21

The Stress Of Time Perception

Holistic Health for Women of Color ·

2025/05/21

Send us a text In today's fast-paced world, the stress of time perception is a silent but powerful force impacting our daily lives. As we juggle countless responsibilities, the constant ticking of the clock seems to amplify stress, affecting our health and overall well-being. Today, we delve into the fascinating concept of time perception and its profound influence on stress levels, especially for those managing high blood pressure. Discover practical, mindful strategies to help you reshape y...

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65:33

How Emotional Eating Shapes Our Lives - Unraveling...

Holistic Health for Women of Color ·

2025/05/13

Send us a text Emotional eating to me is an intricate dance between our feelings and our food that often sneaks in quietly during the most stressful times in our lives. It’s not just the act of eating; it's the comforting embrace of a warm cookie after a long, hard day or the soothing sip of a rich latte when the world feels a little too overwhelming. However, what starts as an innocent effort to fill an emotional void can inadvertently create a cycle of dependency where food becomes the imme...

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45:24

Unlocking the Power of Glutathione with Dr. Gina Nick!

Holistic Health for Women of Color ·

2025/05/06

Send us a text Today, we'll explore how this powerful molecule works tirelessly behind the scenes to protect your cells, boost your immune system, and enhance your overall well-being. Join us as we uncover cutting-edge research, expert insights, and practical tips for maximizing the benefits of glutathione. Whether you're looking to boost your energy levels, fortify your defenses, or simply optimize your health, this episode is packed with valuable information just for you. Tune in and embark...

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30:17

A Journey to Mental Wellness: Emerging from the Storm...

Holistic Health for Women of Color ·

2025/04/29

Send us a text Navigating the tumultuous landscape of mental health challenges can often feel like an exhausting journey through a stormy sea, where the waves of anxiety, depression, or any other struggle threaten to pull you under. Yet, for those who have dared to embark on this voyage, the emergence into wellness is akin to witnessing the first rays of dawn after a long, dark night. It's a deeply personal and emotional experience, finding the strength to reach out for help, the unwavering r...

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51:04

Transforming Your Relationship with Food with Eliza...

Holistic Health for Women of Color ·

2025/04/22

Send us a text In today's fast-paced world, we often find ourselves caught in a cycle of convenience and quick fixes, leaving our bodies and souls yearning for genuine nourishment. High Blood Pressure Wellness Lifestyle Podcast invites you on a transformative journey towards a more harmonious and fulfilling connection with what you eat. This journey is not just about the nutrients you consume; it's about understanding the profound impact food has on every aspect of your being. By embracing mi...

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17:42

Unveiling the Impact of High Blood Pressure on Kidney...

Holistic Health for Women of Color ·

2025/04/15

Send us a text High blood pressure, often dubbed the "silent killer," stealthily inflicts harm far beyond the heart, staking an insidious claim on kidney health. In communities of color, where healthcare disparities loom large, this covert threat often remains unspoken, yet its impact echoes loudly. The ticking toll it takes on these vulnerable populations asks for a renewed spotlight, unraveling the complex relationship between hypertension and kidney disease. Delving into this pressing issu...

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48:17

Unresolved Trauma: A Holistic Path to Health and...

Holistic Health for Women of Color ·

2025/04/08

Send us a text Unresolved trauma can profoundly impact the nervous system, often leaving individuals in a heightened state of arousal or chronic stress. This occurs because the body retains the physical responses to trauma, even when the conscious mind has processed or attempted to ignore the event. The nervous system, designed to protect us, can inadvertently become stuck in a loop of fight, flight, or freeze responses, leading to ongoing emotional and physical distress. Somatic experiencing...

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