Seasonal Sisters Podcast

About Seasonal Sisters Podcast

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 journey to a healthier, more vibrant life. What you will learn in the podcast? - What is seasonal eating, and how can it benefit my health? - How can I balance my career, health, and personal life as an empty nester? - What are practical tips for building consistent healthy habits? - How does mindfulness improve mental and social wellness? - What foods are best to eat during each season for optimal energy? - How can I improve my confidence and feel more vibrant every day? - What are some easy ways to prioritize mental wellness as a busy professional? - How do I cultivate a social life while maintaining a healthy lifestyle? - How can women of color create sustainable health routines? - What are effective strategies for boosting energy and reducing stress?

Publisher

Janice Saunders

Category

education · health & fitness

Language

en

Explicit

No

First episode

13 Dec 2022

Latest episode

30 Sept 2026

Latest episodes

107 episodes in the feed.

1. 

   30 Sept 2026

   Building Your Mental Wellness Recipe with Laurel Browne

   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 Black and underserved communities. Janice and Laurel also talk about the barriers that can make it difficult for Black women to seek mental health support, including the pressure to always be the “strong Black woman.” They explore what it can look like to prioritize your mental health through therapy, supportive relationships, rest, boundaries, prayer, healthy habits, creativity, and simply checking in with yourself. Together, they create a practical “recipe” for mental wellness that starts with one important ingredient: grace, not perfection. Most importantly, this episode reminds us that it’s okay to not be okay. You don't have to stay in a difficult moment alone, and reaching out for support is a healthy habit. In This Episode Laurel’s journey from clinical psychology to public health and health communications Why culturally responsive mental health care matters The pressure of the “strong Black woman” narrative How to recognize when you need support Giving yourself grace instead of expecting perfection Setting boundaries and protecting your mental wellness The connection between mental health and physical health Food, hydration, movement, and other daily wellness habits The importance of rest and quality sleep Using prayer, breathing, and mindfulness to manage stress How friendships and family support contribute to wellness Creative expression as a mental wellness tool Creating your own personal “mental wellness recipe” Knowing when to reach out for professional or crisis support Episode Timestamps; 00:00 A Note on Mental Health & Suicide Prevention 01:13 Meet Laurel Browne 04:49 Following Your Dreams Through Life Changes 12:51 Breaking Down Barriers to Mental Health Care 13:57 How Laurel Prioritizes Her Mental Health 20:20 Reaching Out for Help 23:41 Managing Stress & Practicing Rest 28:10 Creating Your Mental Wellness Recipe 34:23 The Importance of Sleep 37:24 Creativity as a Wellness Tool 40:36 Laurel’s Mental Health Work 43:26 Mental Health Resources 45:29 It’s Okay to Not Be Okay Resources & Mentions Black Health Matters NAMI NYC (National Alliance on Mental Illness) Harlem Hope Center The Therapist Next Door 988 Suicide & Crisis Lifeline This Is Your Brain on Food by Dr. Uma Naidoo Rest Is Resistance Seasonal Sisters Healthy Habits Inspirational Wellness Card Deck Andre 3000’s instrumental album Lavender essential oil and aromatherapy If you're having a difficult day, take a moment to pause and acknowledge how you're feeling. You don't have to fix everything at once. Give yourself grace, reach out to someone you trust, and remember that emotions can change. If you or someone you know is struggling with their mental health or experiencing thoughts of suicide, please reach out for support. The 988 Suicide & Crisis Lifeline was mentioned in this episode as a resource for people in the United States. And remember Janice’s reminder: phone a friend. It is a healthy habit. Connect with Laurel Browne and other resources: LinkedIn: https://www.linkedin.com/in/laurel-browne-7bb326195/ (https://www.linkedin.com/in/laurel-browne-7bb326195/) National Association of Mental Illness: https://www.nami.org/ (https://www.nami.org/) Hope Center: https://hopecenterharlem.org/ (https://hopecenterharlem.org/) https://www.thetherapistnextdoor.co/ (https://www.thetherapistnextdoor.co/) Follow Janice Saunders on: Website: https://www.yourseasonalsister.com/ (https://www.yourseasonalsister.com/) Instagram: https://www.instagram.com/therealjanicesaunders/ (https://www.instagram.com/therealjanicesaunders/) Facebook: https://www.facebook.com/therealjanicesaunders/ (https://www.facebook.com/therealjanicesaunders/) Linktree: https://linktr.ee/seasonal_sisters_coaching (https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share) Listen to the Seasonal Sisters Podcast on: Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ (https://seasonal-sisters-podcast.simplecast.com/) Sign up for the Seasonal Healthy Habits Collective Email List: https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 (https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697)

2. 

   23 Sept 2026

   Prioritizing Your Health in This Season of Life with Shanera Williamson

   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 when she is running on empty, and giving herself permission to change her routines when they no longer work. Janice and Shanera discuss the importance of regular doctor’s appointments, having a relationship with a healthcare provider you can talk openly with, getting enough sleep, building simple routines, and finding movement that feels enjoyable rather than punishing. They also explore the connection between wellness and relationships, including Shanera’s experience creating a mother-daughter journal after finding a new way to communicate with her daughter during her teenage years. Episode Timestamps; 00:00 Podcast Welcome 00:32 Wellness Card Deck 02:07 Meet Shanera Williamson 05:33 Health Wake Up Call 08:49 Seasons Not Perfection 14:05 Swimming and Legacy 17:38 Mental Health Gauges 22:40 Mindful Moment Menopause 24:16 Doctor Visits and HRT 26:44 Advocate With Your Doctor 28:53 Balance For Longevity 30:33 Three Health Priorities 32:13 Seasonal Self Care Recipe 33:59 Journaling Made Easy 35:56 Sleep Hygiene Reset 39:17 Movement That Feels Good 43:57 Guest Updates And Links 45:52 Journaling With Teens 47:56 360 Degree Sisterhood 49:44 Final Thanks And Sign Off What You'll Learn in This Episode • How to prioritize your health in a new season of life • Why healthy habits can change from season to season • How to listen to your body's physical and mental needs • The importance of regular health appointments • Simple ways to prioritize sleep and movement • Why enjoyable movement can be more sustainable • The role relationships play in overall wellness Resources & Mentions Brown Mama Bear Mother-Daughter Journal (https://checkout.square.site/merchant/ML0PH8NMYK23P/checkout/7TQLRUQW5V46OSM73L5X2VER) Seasonal Sisters Healthy Habits Inspirational Wellness Card Deck Connect With Shanera Podcast: https://brownmamabear.com/podcast/ (https://brownmamabear.com/podcast/) Website: https://brownmamabear.com/ (https://brownmamabear.com/) Facebook: https://www.facebook.com/brownmamabear (https://www.facebook.com/brownmamabear) Instagram: @brownmamabearpodcast (https://www.instagram.com/brownmamabearpodcast/) What does your body, mind, or spirit need from you in this season of your life? Take a moment to slow down and listen. Maybe it's time to make that doctor's appointment, get more sleep, move your body, start journaling, or simply give yourself permission to change what is no longer working. And remember, you don't have to move through every season alone. Phone a sister friend and stay connected. Follow Janice Saunders on: Website: https://www.yourseasonalsister.com/ (https://www.yourseasonalsister.com/) Instagram: https://www.instagram.com/therealjanicesaunders/ (https://www.instagram.com/therealjanicesaunders/) Facebook: https://www.facebook.com/therealjanicesaunders/ (https://www.facebook.com/therealjanicesaunders/) Linktree: https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share (https://linktr.ee/seasonal_sisters_coaching?utm_source=linktree_profile_share) Listen to the Seasonal Sisters Podcast on: Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ (https://seasonal-sisters-podcast.simplecast.com/) Sign up for the Seasonal Healthy Habits Collective Email List: https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 (https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697) Unleash the healthy woman within you by scheduling a 30-MINUTE FREE Seasonal Sisters discovery call with Janice: https://calendly.com/seasonalsister/discovery-call (https://calendly.com/seasonalsister/discovery-call)

3. 

   9 Sept 2026

   From High Blood Pressure to Healing: How Eastern & Western Practices Saved Me

   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 period of intense workplace stress, she reveals how healing a "broken spirit" requires a holistic approach—combining doctor partnerships with alternate nostril breathing, acupuncture, and Qigong. She also introduces the science-backed strategy of "temptation bundling" to help you stay consistent with habits like strength training without relying on sheer willpower. If you’re feeling exhausted from caregiver burnout, workplace stress, or extreme diets, this episode is your invitation to join the Autumn Exhale and build a sustainable wellness routine rooted in living, loving, and being loved. Episode Timestamps; 00:00 Welcome to Seasonal Sisters 00:44 Autumn Exhale Invitation 02:32 No More Optimizing 04:18 Origins of the Blend 08:26 Episode Focus and Values 10:19 Western vs Eastern Basics 11:21 Broken Spirit and Stress 13:02 Janice Blood Pressure Story 16:37 Take Action and Reflect 18:14 Holistic Wellness Checklist 19:41 Temptation Bundling Hack 22:34 Skip Extreme Wellness Trends 24:59 Remix Your Recipe Closing 27:08 Final Thanks and Next Steps What You’ll Learn in This Episode Optimization vs. Living: Why wellness is about "living, loving, and being loved"—not performing painful, computer-like optimization. Eastern & Western Blend: How combining evidence-based Western medicine with Eastern modalities (acupuncture, Qigong, breathwork) creates an accessible, affordable wellness recipe. Healing a Broken Spirit: How midlife stressors like caregiver burnout, workplace hostility, and grief impact physical health, and how to recover. Temptation Bundling: How to pair an activity you love (like an audiobook) with a habit you need (like strength training) using Dr. Katy Milkman's strategy. Ditching Extreme Fads: Why 40-day fasts, strict organic diets, and 30-day boot camps don't deliver sustainable long-term health outcomes. Honoring Ancestral Wisdom: The role of "mom magic" and traditional home remedies in midlife wellness. Resources & Mentions Event & Tool: The Autumn Exhale Event (https://www.yourseasonalsister.com/offers/2LkdavPM/checkout) (September 19th) Call to Action If this episode resonated with you, don’t keep it to yourself—share it with a sister, friend, or loved one who’s ready to prioritize her wellness. Take a moment this week to reflect on where your spirit might need healing, and try using temptation bundling to make one healthy habit easier to practice. Remember: Wellness is an action verb—and your next step starts now. Follow Janice Saunders on; Website: https://www.yourseasonalsister.com/ (https://www.yourseasonalsister.com/) Instagram: https://www.instagram.com/therealjanicesaunders/ (https://www.instagram.com/therealjanicesaunders/) Facebook: https://www.facebook.com/therealjanicesaunders/ (https://www.facebook.com/therealjanicesaunders/) Linktree: https://linktr.ee/seasonal_sisters_coaching (https://linktr.ee/seasonal_sisters_coaching) Listen to the Seasonal Sisters Podcast on; Podcast Website: https://seasonal-sisters-podcast.simplecast.com/ (https://seasonal-sisters-podcast.simplecast.com/) Sign up for the Seasonal Healthy Habits Collective Email List; https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697 (https://www.yourseasonalsister.com/opt-in-ca75f4f1-2d85-4bb1-8f37-5a5c48a2b697)

Who has been a guest on Seasonal Sisters Podcast

Names identified in recent episode analyses. Showing up to five guests.

• Germaine Foley
• Coach Jazz
• Dr Nicole Grant
• Bonita Coe

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

4.9 / 5

12 ratings

Spotify

5.0 / 5

3 ratings

Podcast Authority Score: 69 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

91

Social presence

91

YouTube

0

Engagement

71

Contact Seasonal Sisters Podcast

Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.

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Questions about Seasonal Sisters Podcast