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If you’ve been feeling stressed and never alone, like your day is one long stretch of taking care of everyone and everything, this episode is for you. Because real talk not all of us can “just take a break,” disappear for a quiet hour, or have uninterrupted self-care on standby. Today I’m sharing micro-calm tools you can use right in the middle of your real life between the texts, the tasks, the people who need you, so you can still come back to yourself, even when you don’t get a moment alone.

You’re listening to the Holistic Health for Women of Color podcast, the space where we reclaim heart health as a daily practice of self-care, self-knowledge, and self-advocacy.

When people talk about stress relief, there’s often this quiet assumption baked in that you have space. A door you can close. A calm house. 15 uninterrupted minutes where nobody needs a snack, a signature, a response, a ride, or a decision. What if you don’t have that?

What if your days are loud, layered, and full of kids moving a mile a minute, family responsibilities, work pings, group chats, elders calling, someone needing you in the kitchen, someone needing you in the hallway, someone needing you in your own head.

In a lot of cultures, especially tight-knit family cultures, “alone time” isn’t just hard to find it can feel almost unrealistic. Like a luxury. Or worse, like something you’re not “supposed” to need. If solitude isn’t an option, do you have to wait to feel like yourself again?

If you’re thinking, “I don’t need another tip I need a reset,” that’s exactly why I created The Fresh Start Formula.

Because regulation isn’t only something you do in quiet. It’s something you can practice inside real life inside noise, inside caregiving, inside community, inside the moments where you’re “on” for everyone else.

Here are a few ways to stay connected to your nervous system:

Use sensory anchors that don’t require silence

Don’t wait for “after.” Let micro-endings hap

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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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A different kind of January reset doesn’t start with a color-coded planner or another list of impossible goals, it starts with you quietly deciding that this year, your online business, side hustle, a job, will finally serve your life, not consume it. Forget the “new year, new you” noise. This is about stripping away the tactics that drain you, doubling down on what actually works, and intentionally building a business that feels sustainable, profitable, and aligned with who you are. This January, you’re not rebooting out of guilt or FOMO; you’re redesigning the way you show up, create, and grow on your own terms.

Welcome to the Holistic Health for Women of Color podcast, where your well-being is more than a number on a chart it’s a reflection of your story, your culture, and your power.

Imagine this it’s early January. Your inbox is full of “New Year, New You” slogans, your feed is stacked w color‑coded planners, step goals, & morning routine reels. There’s this familiar, subtle pressure in the air: Be better. Do more. Fix everything!

You might feel like you’re supposed to sprint into the year where u set sharper goals, be more disciplined & finally organize everything that still feels chaotic. And sure, that can feel exciting for a moment. But under the surface, there’s often tension, a quiet urgency, like you’re behind. A sense that time is running out & a belief that if you don’t “optimize” now, you’ll waste the year.

Let’s challenge that. What if there is nothing you need to catch up on? What if the beginning of the year isn’t a test of your willpower, discipline, or productivity but a transition? A threshold. A doorway you’re allowed to walk through at your own pace.

What if January didn’t demand a “better version” of you, but invited a kinder one? One that’s more supportive of your energy, more honest about your limits and more aligned with what you actually value.

Today that’s the heart of this conversation. And it’s also the heart of something new I’ve created for 2026, called ‘

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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...

Send us a text

Today, we’re talking about winter. Not winter as just a season on the calendar, but winter as an energetic shift in our bodies, our moods, and our lives, especially for women of color who are often expected to keep going, keep producing, and keep showing up no matter how dark or cold it gets around us, or inside us.

This is about creating a bare minimum winter wellness plan not a perfection plan, not a “new year, new you” plan, but a gentle, culturally aware, deeply compassionate way to take care of yourself when life is loud and your body is asking you to move more quietly.

Welcome to the Holistic Health for Women of Color Podcast. I’m Donna Williams, your Certified Holistic Health Coach and wellness friend who figured out a healthier way after dealing with high blood pressure and tough med side effects. Around here, we keep it real and doable: food that fits your life, gentle herbs, mindset shifts, stress support, and small steps that add up. Less overwhelm, more you. Let’s make wellness feel like home.

Let’s Build Your Bare Minimum Winter Wellness Plan.

Today I offer you 6 simple anchors, just 6 things that can hold you steady this winter without requiring you to become a different person or suddenly find more discipline. Think of these as quiet companions that sit beside you, not tasks that shout at you.

1. Get Exposure to Light in Ways That Fit Into Your Day

2. Reinforce a Sleep Boundary That Doesn’t Drift

3. Keep Movement Gentle, Repetitive, and Close to Home

4. Eat at Least One Warm, Balanced Meal a Day

5. Make Room for Recovery in Small, Repeatable Ways

6. Let Your Energy Fluctuate Without Self-Correction

I Am Inviting You to Work With Me

Secure your free 30-minute coaching session with me.

Self Care Advent Calendar Guide holida

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...