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PODCAST

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

Janice Saunders

Seasonal Sisters is the go-to podcast for professional women of color balancing ambitious life goals with prioritizing their health. This show explores mental, physical, and social wellness through actionable tips on seasonal eating, mindfulness, and habit-building. Boost your confidence, improve your energy, and align your health with your purpose—all while embracing the vibrant social life you deserve. Whether you seek strategies, inspiration, or a supportive community, each episode empowers your

health & fitness nutrition

All Episodes

00:47:45

Building Your Mental Wellness Recipe with Laurel Browne

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/09/30

In this September bonus episode of the Seasonal Sisters Podcast, Janice Saunders sits down with Laurel Browne, a community outreach and health communications professional, for an honest conversation about mental health, wellness, and the importance of giving yourself grace.Laurel shares how her career journey took her from clinical psychology to public health and health communications, and how her experiences during the COVID-19 pandemic shaped her passion for improving mental health outcomes in

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00:50:17

Prioritizing Your Health in This Season of Life with...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/09/23

In this episode of the Seasonal Sisters Podcast, Janice Saunders sits down with Shanera Williamson, host of the Brown Mama Bear Podcast, to talk about what it really means to prioritize your health as you move through different seasons of life.Shanera shares how turning 55 prompted her to take a closer look at her health, from being more mindful about what she eats to finding new ways to move her body and prioritize her mental health. She also talks about learning to listen to her body, recognizing

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00:27:55

From High Blood Pressure to Healing: How Eastern &...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/09/09

A blend of modern Western medicine, traditional Eastern practices, and cultural "mom magic" takes center stage in this episode of the Seasonal Sisters Podcast, where Janice Saunders shares how to remix your wellness recipe to support long-term physical, mental, and social health.Janice breaks down the myth that wellness requires painful, computer-like "optimization" or extreme routines like 40-day fasts and restrictive boot camps. Sharing her own 2022 health scare with high blood pressure during a

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00:22:50

Wellness Is an Action Verb: Reconnecting With Your...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/08/26

Healthy habits, connection, and sustainable wellness take center stage in this episode of the Seasonal Sisters Podcast. Janice Saunders explores what happens when we become disconnected from our bodies, our communities, our spirituality, and the healthy habits that help us live a long, healthy, vibrant life.Using the story of a woman whose knee replacement helped reconnect her with her body, Janice explores how seasons of disconnection can develop slowly through pain, loneliness, busy schedules,

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00:24:29

3 Keys to Consistent Healthy Habits for Black Women...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/08/12

Healthy habits that stick require more than information; they require action, preparation, and consistency. In this episode of the Seasonal Sisters Podcast, Janice Saunders introduces the Seasonal Sisters Success System, a framework designed to help Black women in midlife navigate the mental and practical barriers that can make healthy living feel overwhelming.Janice breaks down the three foundational pillars of the system: Mindful Moments, Prepared Woman Energy, and Compassionate Consistency. She

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00:45:33

The Menopause Conversation Every Woman Needs with...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/07/29

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

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00:27:07

How to Build Healthy Habits That Last: The A–Z of...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/07/15

Healthy habits, behavior change, and sustainable wellness take center stage in this final episode of the A–Z of Wellness Series. Janice Saunders wraps up the series with the letter Z, encouraging listeners to stop living a "zombified" life and begin zeroing in on the habits that support a long, healthy, and vibrant future.Drawing from her personal wellness journey, Janice shares how walking became her moving meditation through infertility treatments, motherhood, divorce, career transitions, the

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00:16:08

Body Astrology for Summer Wellness: Cancer, Leo, and...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/07/01

Body astrology and summer wellness come together in this insightful episode of the Seasonal Sisters Podcast. Janice Saunders explores the connection between the zodiac signs of Cancer, Leo, and Virgo and the body regions traditionally associated with each season. From nurturing emotional wellness and protecting heart health to strengthening your core and living in alignment with your values, Janice shares practical ways to become more mindful of your body during the summer months. She explains how

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00:25:27

Yin and Yang Wellness: Finding Balance for a...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/06/17

Yin and yang wellness take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders continues the A–Z of Wellness series with the letter Y.Many women spend years operating in constant “doing mode,” pouring energy into careers, caregiving, and responsibilities while neglecting the restorative practices that support long-term health. Janice explores how balancing yin energy (rest, reflection, intuition) with yang energy (action, achievement, and productivity) creates a more

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00:23:40

The Letter X: X-Ray Vision, Xbox Mindsets, and the...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/05/27

X-ray vision and the pursuit of consistent healthy habits take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders continues the A–Z of Wellness series with the letter X.Janice encourages women to drop the "X-woman" acts of extreme strength and stop playing the reactive "Xbox" version of life. Through her own vulnerable health scare story and practical tools, she emphasizes the importance of using your X-ray vision to scan for cracks in your physical, mental, and social

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00:24:39

Weight, Wellness, and Waking Up to Healthy Habits

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/05/06

Weight and wellness take center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders dives into the A–Z of Wellness series with the letter W—Weight, Wellness, and Waking Up.Janice encourages Black women in midlife to drop the guilt and redefine their relationship with their weight. Through client stories, health statistics, and practical exercises like "sandwiching," she emphasizes that while weight does not equal wellness, being mindful of your weight is a necessary skill for a

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00:23:12

Vision, Vitality, and Healthy Habits: How to Build a...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/04/22

Vision-driven wellness takes center stage in this episode of the Seasonal Sisters Podcast as Janice Saunders dives into the A–Z of Wellness series with the letter V—Vision, Vitality, and Victory.Janice encourages women in midlife to reconnect with their dreams, redefine their vision for the future, and build sustainable healthy habits that support a long, vibrant life. Through personal stories, cultural references, and practical exercises like the Centenarian Decathlon, she emphasizes that wellness

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00:44:33

Burnout Recovery for Women: The 7 Types of Rest...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/04/08

Rest is more than sleep—discover the 7 types of rest your body truly needs in this powerful episode featuring Dr. Saundra Dalton-Smith.In this episode of the Seasonal Sisters Podcast, Janice Saunders dives into a transformative conversation with Dr. Saundra Dalton-Smith about why so many high-achieving women feel exhausted—even when they’re getting enough sleep. Together, they explore rest as a multidimensional practice, breaking down the seven types of rest and examining how deficiencies in each

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00:59:37

Yoga, Nutrition & Natural Healing with Monife' Marshall

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/03/18

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

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00:24:43

Letter U — Unite & Uplevel Your Health in Midlife

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/03/04

In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A to Z of Wellness series with the powerful Letter U — Unite, Unhook, Uplevel, and Unleash.Midlife can feel compressed. Children are launching. Parents may need care. Careers shift. Bodies change. And for many Black women, health quietly moves to the bottom of the list. This episode is a call to action. Janice shares personal reflections on navigating unexpected job loss, stress, loneliness, and identity shifts —

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00:16:53

Letter T — Transforming Your Health Through Tiny,...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/02/18

In this episode of the Seasonal Sisters Podcast, host Janice Saunders continues the A-to-Z Wellness Series with the letter T, exploring how small, intentional choices can lead to meaningful transformation in your health and daily life. From testing what works for your body to creating sustainable routines and managing your time wisely, this conversation encourages listeners to take practical steps toward lasting wellness.If you’ve ever felt overwhelmed trying to change everything at once, this

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00:24:05

The Letter S — Sustainable Health Security: Spicing...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/02/04

In this “Letter S” installment of the A to Z of Wellness series, Janice breaks down the concept of Sustainable Health Security — a practical, culturally grounded approach to wellness that centers consistency, joy, and self‑honoring choices. Through personal stories, behavior‑change science, and soulful encouragement, she shows how Black women in midlife can build a vibrant, healthy life by adding nourishing habits rather than restricting themselves to burnout. Episode Timestamps:00:00 Welcome to the

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00:21:51

The Letter R: Reclaim, Restore, and Rise - A Midlife...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/01/21

In this episode of the Seasonal Sisters Podcast, Janice Saunders continues the A to Z of Wellness series with the powerful and practical Letter R. This conversation invites listeners to rise, radiate, reach, and reclaim their health by rethinking what wellness truly looks like in midlife.Janice shares personal stories, reflections on menopause and energy depletion, and real-life examples of how women can reconnect with their bodies, reclaim their time, and remove unrealistic expectations around

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00:27:14

Wellness Reset for Black Women in Midlife: Q Is for...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2026/01/07

Wellness in midlife requires more than motivation — it involves intention, clarity, and habits that nourish your real life. In this powerful episode of the Seasonal Sisters Podcast, certified life coach Janice Saunders continues the A to Z of Wellness Series with the letter Q, introducing her transformative Five Q Framework: Quiet, Quality, Quotidian, Quest, and Quench.Janice guides Black women through a compassionate, practical approach to building a healthy, vibrant life by reconnecting with their

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00:19:52

Peaceful Wellness Practices for Black Women in...

Black Women’s Wellness: Inspiring Mental, Physical,... ·

2025/12/17

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

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