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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 elimination diet before and ended up hungry, confused, and a little bit angry at food, at your body, at yourself. You have tired rules and lists and someone else’s plan, and still your body hasn’t exhaled.

I’ve been there. I’ve stood in front of the fridge trying to solve my body like a puzzle, hoping that the right 'plan' would fix me. What I learned, the hard way, is that an elimination diet doesn’t work when it’s just a set of rules. It works when it becomes a conversation. Today, I want to help you, offer you something different. I want to show you how to let your body lead your elimination diet, gently, clearly, respectfully, so you can move from fighting symptoms to understanding signals. Not as punishment. As partnership. Not more control. More conversation. Freedom!

Welcome to the High Blood Pressure Wellness Lifestyle podcast, the place where confusion turns into clarity and small daily choices lead to lasting heart health. I’m Donna Williams, a Certified Holistic Health Coach, serving my community of color and everyone seeking a realistic, culturally responsive path to vibrant living.

Let’s talk about how to actually do this. How to let your body guide your elimination diet.

Step 1: Set the ground rules for safety, nourishment, and respect

Step 2: Define your 'why' and what you’ll measure

Step 3: Build your inner compass, 60 second check-ins

Step 4: Choose a focused, time-limited elimination

Step 5: Journal the conversation, not just the data

Step 6:

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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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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 Wellness Lifestyle podcast, the place where confusion turns into clarity and small daily choices lead to lasting heart health. I’m Donna Williams, a Certified Holistic Health Coach, serving my community of color and everyone seeking a realistic, culturally responsive path to vibrant living.

Today we’re talking about the quiet ways your gut asks for help. We’ll explore 5 hidden signs your gut might be involved, 5 gentle tools to support it, and a mindful, doable approach to eating that feeds both your body and your nervous system.

Why Your Gut Matters More Than You Think!

5 Hidden Signs Your Gut Is Asking for Help.

So let's do A Mindful Pause. Before we shift into tools, let’s take 20 seconds. Drop your shoulders. Unclench your jaw. Place a hand on your belly and one on your chest. Inhale gently through your nose for a count of four. Exhale slowly through pursed lips for a count of six. Twice more. You just told your body it is safe to digest, absorb, and rest.

If you want a structured, warm pathway to make practices like this part of your meals and your day, consider joining my “mindful eating the whole plate online program.”

5 Tools in Your Gut Healing Toolkit:

A 7-Day Gentle Reset (No Overhauls Required) - Use this as a weeklong experiment.

Share this podcast with a friend who needs a gentle nudge of hope. Subscribe! And if you’re ready to go deeper, join me in “mindful eating the whole plate online prog

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 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 my mind instead of filling it, and how I reset midweek when everything feels a little off. Consider this a calm reset for your life and business, especially if you’re a solopreneur or a high-capacity human who carries a lot.

I’m Donna Williams, a certified holistic health coach. I support my community of color of busy professionals, mothers, and adults 40+, to cut through the noise, trust their lived experience, and turn their own wisdom into sustainable habits. My approach is culturally aware, practical, and grounded in real life. Together, we clarify what truly works for your body and season of life, then make it doable with simple steps and compassionate accountability. The result: more energy, confidence, and consistency on your terms.

Part 1: How I Plan My Week to Ease Mental Clutter

1) Begin with a Mental Unload (usually on Sundays)

2) Time Blocking as Gentle Guidance

3) A Quick Digital Declutter

4) Reset the Physical Environment

5) End Each Day with a Quiet Check-In

Part 2: How I Reset Midweek When Everything Feels Off

1) Step Away Before Spiraling In

2) Get It All Out of My Head

3) Move What Feels Stuck

4) Feed Myself Like I Mean It

5) Recenter Before the Day Ends

If You Want Help: 4-Session Personal Coaching. Introducing: The Gentle Week — 4 Sessions to Build Clarity, Capacity, and Calm - Who it’s for:

You don’t need a perfect plan to feel better. You need a kind one. A week that holds you is built one small, honest choice at a time: a breath, a notebook page

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...