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?
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Building Your Mental Wellness Recipe with Laurel Browne
Episode 106
Wednesday, September 30, 2026 • Duration 47:45
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
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.
Prioritizing Your Health in This Season of Life with Shanera Williamson
Episode 105
Wednesday, September 23, 2026 • Duration 50:17
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
From High Blood Pressure to Healing: How Eastern & Western Practices Saved Me
Episode 104
Wednesday, September 9, 2026 • Duration 27:55
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.
Wellness Is an Action Verb: Reconnecting With Your Health
Episode 103
Wednesday, August 26, 2026 • Duration 22:50
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, convenience, and life transitions. She also shares her own experiences with loneliness, changing relationships, and trying to build a healthy lifestyle while navigating social expectations.
Janice reminds us that wellness requires action. From cooking more meals at home and choosing movement to connecting with friends, participating in community, and developing a spiritual practice, small actions can help us remix our wellness recipe and reconnect with the life we want to live. You don't have to make every change at once. You simply have to start.
Episode Timestamps:
00:00 Healthy Habits
00:44 Meet Your Host Janice
01:11 The Present Moment
02:16 The Cost Of Disconnection
03:08 A Season Of Disconnection
04:36 Reconnecting With Your Body
05:31 Living A Vibrant Life
07:22 Life Transitions
08:24 Loneliness And Wellness
09:43 My Wellness Journey
11:28 Choosing Connection
12:53
3 Keys to Consistent Healthy Habits for Black Women in Midlife
Episode 102
Wednesday, August 12, 2026 • Duration 24:29
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 explains how mindful moments are daily choice points, how preparation can make healthy choices easier, and why consistency doesn't mean being perfect.
Using personal stories about food cravings, meal preparation, caregiving responsibilities, and her own wellness journey, Janice reminds listeners that their wellness recipe must change as they move through different seasons of life.
The goal isn't perfection. It's creating healthy habits that fit the life you're actually living today.
Episode Timestamps;
00:00 Welcome to Seasonal Sisters
01:31 Writer’s Block to Wellness
04:25 Baby Woman Trend
05:08 Wellness Requires Action
07:09 Pillar 1 Mindful Moments
10:57 Pillar 2 Prepared Woman Energy
15:24 Pillar 3 Compassionate Consistency
19:54 Card 13 Add More Color
21:40 Coaching and Next Steps
22:40 Final Encouragement and Outro
What You'll Learn in This Episode
How mental and emotional blocks can interfere with healthy habits
Call to Action
The Menopause Conversation Every Woman Needs with Lauren Jones
Episode 101
Wednesday, July 29, 2026 • Duration 45:33
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 confidence to speak up with healthcare providers, Janice and Lauren share simple, actionable ways to prioritize your well-being. They also discuss the importance of reducing stress, staying connected with other women, and rejecting the belief that suffering through menopause is simply "part of getting older."
Episode Timestamps
00:00 Welcome to Seasonal Sisters
02:35 Meet Lauren Jones & Mpowered Menopause
03:17 Recommitting to Health After Life Changes
12:34 Why Strength Training Matters During Menopause
13:55 Building Strong Bones for Healthy Aging
17:08 Mindful Moment: Menopause & Black Women's Health
21:48 Tracking Symptoms & Advocating for Yourself
22:26 Beyond Hot Flashes: Lesser-Known Menopause Symptoms
24:44 Creating Your Wellness Recipe
32:02 Why Menopause Research Matters
38:55 You Don't Have to Suffer in Silence
43:06 Final Thoughts & Resources
How to Build Healthy Habits That Last: The A–Z of Wellness Finale
Episode 100
Wednesday, July 15, 2026 • Duration 27:07
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 pandemic, and midlife health changes. She explores the science of behavior change, the importance of preventative healthcare, and practical ways to build consistency through small daily actions.
If you've ever struggled to maintain healthy habits, felt overwhelmed by wellness trends, or wondered where to start, this episode offers a simple reminder: wellness doesn't have to be complicated. Sometimes the most powerful habit is putting one foot in front of the other.
Episode Timestamps:
00:00 Prioritize Your Health
00:51 Meet Your Host Janice
01:32 A to Z Wellness Setup
03:17 Mindful Prepared Consistent
06:24 Zero Out Harmful Habits
08:11 Limit Alcohol And Excuses
11:05 Pandemic Walking Awakening
13:34 Walking As Moving Meditation
14:59 Make Walking Stick Daily
18:22 Tune In And Imagine More
20:21 Z Zone Of Growth Wrap
22:32 Choose Your Walking Ritual
23:52 Resources And Final Goodbye
What You'll Learn in This Episode
Body Astrology for Summer Wellness: Cancer, Leo, and Virgo Health Insights
Episode 99
Wednesday, July 1, 2026 • Duration 16:08
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 Cancer season invites us to focus on nourishment and emotional care, Leo season encourages us to live boldly from the heart, and Virgo season reminds us to strengthen both our physical core and our core values.
This episode offers a unique perspective on wellness, helping women connect physical health, emotional well-being, and personal growth through seasonal awareness.
Yin and Yang Wellness: Finding Balance for a Healthier Midlife | A–Z of Wellness (Letter Y)
Episode 98
Wednesday, June 17, 2026 • Duration 25:27
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 sustainable recipe for wellness.
Drawing from her own experiences with fear, rejection, personal growth, and healing through swimming, Janice shares how self-reflection can reveal what's missing from your wellness routine. She encourages listeners to experiment with healthy habits that nurture mental, physical, and social wellness, and to find the courage to move from yearning for change to saying yes to healthier living.
Episode Timestamps;
00:00 Welcome to Seasonal Sisters
01:39 Series and Yin Yang Theme
03:40 Why Balance Matters
06:17 Kitchen Table Community
08:19 A Story About Missing Ingredient
09:58 Swimming Reflection Breakthrough
11:41 Fear Rejection and Silence
17:31 Rebuilding With Yin Practices
21:01 Small Steps and Saying Yes
22:06 Tools Cards and Next Actions
23:11 Closing Encouragement and Outro
What You'll Learn in This Episode
The Letter X: X-Ray Vision, Xbox Mindsets, and the X-Factor of Wellness
Episode 97
Wednesday, May 27, 2026 • Duration 23:40
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 cups before they become major life disruptors like hypertension or diabetes.
If you’re exhausted, running on fumes, or ignoring early warning signs, this episode is your call to invest in simple, low-cost healthy habits—like walking thirty minutes a day—to shore up your foundation and build a long, vibrant life.
Episode Timestamps;
00:00 Welcome to Seasonal Sisters
00:31 Why Mornings Feel Hard
01:59 A to Z Series Intro
05:15 Mindfulness First Step
07:54 Letter X Theme
10:01 Mindset and Investing
10:52 Scan for Life Cracks
14:01 My Health Scare Story
16:13 Walking as an X Habit
18:35 Spot Cracks by Cup
20:44 Build Your Wellness Recipe
22:40 Final Call to Action
What You’ll Learn in This Episode
Why treating healthy habits like a long-term investment is key to longevity.
How to stop playing the "Xbox" version of life and drop "X-woman" acts of strength.
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• 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
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.
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.
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.
Janice's Chickpea Salad and Beet Sandwich recipes are available through Instagram: @therealjanicesaunders
Call to Action
Are you in a season of disconnection?
Take a moment to think about one area of your life where you could reconnect. Maybe it's your body, your kitchen, your friendships, your community, your spirituality, or simply your daily wellness routine.
Choose one small action and start there.
Take a walk with a friend. Cook a meal at home. Invite someone over for dinner. Get out of the house and connect with your community. Share your health goals with someone you trust.
You don't have to remix your wellness recipe alone.
Remember, wellness is an action verb.
If you need support creating a wellness routine that works for the season of life you're in, consider signing up for a Seasonal Sisters wellness coaching session with Janice.
Share this episode with a sister who may be experiencing her own season of disconnection. Sometimes, the healthy habit we need most is simply reaching out and connecting.
The three pillars of the Seasonal Sisters Success System
How to recognize your daily mindful moments and choice points
Why preparation can make healthy choices easier
What Janice means by Prepared Woman Energy
Why consistency doesn't require perfection
How to practice compassionate consistency
Why your wellness routine needs to evolve as your life changes
How habit sandwiching can help you incorporate healthy behaviors into routines you already have
A simple strategy for adding more color and variety to your meals
What is one healthy habit you've been struggling to maintain?
Instead of trying to change everything at once, identify the block that's getting in your way. Then ask yourself: Can I be more mindful, more prepared, or more compassionate with myself in this moment?
Share your health goals with someone you trust. And if you need support creating a wellness recipe that works for the season of life you're actually living, consider signing up for a Seasonal Sisters wellness coaching session.
And if this episode helped you, rate, review, and share the show. That's how the Seasonal Sisters community continues to grow.
What's one step you can take today to better support your health during this season of life?
Whether it's beginning a strength-training routine, keeping a simple symptom journal, scheduling a conversation with your healthcare provider, or reaching out to a trusted sister friend, remember that small, consistent actions create lasting change.
You don't have to suffer in silence. Your health matters, your voice matters, and you deserve support through every season.
Share this episode with a woman who could use encouragement today, and continue building your recipe for wellness—one healthy habit at a time.
What's one area of your health that deserves your attention right now?
Choose a single zone of growth and commit to one small action this week. It could be scheduling a preventative care appointment, drinking more water, preparing healthier meals, or adding a short walk to your day.
Remember, wellness isn't built through perfection. It's built through consistency.
Share your health goals with someone you trust, and if you need support creating a wellness plan that works for your season of life, connect with Janice through the links in the show notes.
What healthy habit have you been yearning to start?
This week, choose one small action that brings more balance into your life. Whether it's journaling, taking a walk, joining a class, calling a friend, or spending a few moments in quiet reflection, begin where you are.
Share your health goals with someone you trust to increase your likelihood of success.
If you'd like support creating your own recipe for healthy living, connect with Janice and explore the Seasonal Sisters wellness resources linked in the show notes.
