Holistic Health for Women of Color

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Skip the Cleanse and focus instead on what truly supports your liver, and we are talking about real food, consistent nourishment, and simple habits that help your body function the way it was designed to. Your liver does not need extreme restriction or trendy quick fixes. It needs the right nutrients to support its natural detoxification process, hormone balance, digestion, and overall health.
So, if you’ve ever wondered whether your body needs a detox tea, juice cleanse, or supplement reset to “help” your liver, you are not alone. The wellness world has made liver cleansing sound like a necessity, especially when you’re feeling tired, sluggish, bloated, or trying to lose weight. But the truth is, your liver is already working hard for you every single day.

In this article, you’ll discover the everyday foods that support your liver better than a cleanse ever could, including cruciferous vegetables, bitter greens, sulfur-rich foods, colorful root vegetables.
Losing Weight on a GLP-1 But Wondering What Happens When You Stop?
If you’re currently on a GLP-1 and the weight is coming off, but part of you is quietly wondering what happens when the medication ends, you are not alone.
These medications can be powerful tools for appetite control and weight loss. But they were never designed to teach you how to eat well when you’re barely hungry, how to protect your muscle while the weight comes off, or how to build the habits that help you maintain your results long-term. And that matters.
Because as you eat less, you may also be getting less protein, fiber, vitamins, and minerals, which can increase the risk of muscle loss, fatigue, hair loss, poor immune function, and bone loss over time. The number on the scale may be going down, but your health still needs support underneath that weight loss.
That’s exactly why I created the GLP-1 Protocol. This 8-week program is designed to help you:
Learn how to eat well even when your appetite is low.
Protect the muscle that helps support long-term weight maintenance.
Avoid common nutrient gaps that can leave you feeling weak and depleted.
Work through plateaus without panic or all-or-nothing thinking.
Prepare for life after the medication with more confidence and less fear.
You’ll walk away with a plan you can continue using long after the medication is over. The first round begins January 11, 2027, and I’m opening it first to a small group. Right now, you can get early access at 50% off Black Friday pricing.
Learn more here!
Hello and welcome to the Holistic Health for Women of Color Podcast, where we talk about real-life wellness in a way that feels supportive, grounded, and culturally relevant. I’m your host, Donna Williams, Certified Holistic Health Coach and founder of holisticbphealth.com.
Alright, let’s talk about the foods that really support your liver.
The First Group Is Cruciferous Vegetables!
The Second Group Is Bitter Greens.
J.P. Morgan Global Research
The Third Category Is Sulfur-Rich Foods
Now Let’s Talk About Beets and Colorful Root Vegetables
The Importance of Protein
Coffee and Green Tea

The first round starts January 11, 2027. There is a 50% Black Friday early access discount. And you can learn more at the link in the show notes, or here.

Thank You For Listening To Skip The Cleanse Podcast

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Hello and welcome to Holistic Health for Women of Color Podcast, the podcast where we talk about real-life wellness in a way that feels supportive, grounded, and culturally relevant.

I’m your host, Donna Williams, Certified Holistic Health Coach and the owner and creator of holisticbphealth.com. As a Black woman myself, I’m especially passionate about supporting my community and women of color in reclaiming their health in a way that feels personal, empowering, and sustainable. And while this space is rooted in that mission, every woman who feels seen, supported, and encouraged by this work is warmly welcome here. I’m so glad you’re joining me today.

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 advice. Consult your healthcare provider before making changes, especially if pregnant, nursing, or on medications.

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Have you ever noticed that as the days get shorter, your body starts to feel more on edge, even when nothing is technically wrong? Maybe your patience feels thinner, your sleep shifts, your heart feels a little more fluttery, or there’s a quiet tension sitting in your chest that you can’t quite explain. If that sounds familiar, you are not imagining it, and you are definitely not alone. 
Welcome to Holistic Health for Women of Color Podcast, the podcast where we talk about heart health, blood pressure, and whole-body wellness in a way that honors your culture, your story, and your real life. 
 Today’s conversation is all about When Fall Feels Heavy. Why seasonal anxiety can rise this time of year and how to gently support your nervous system with The Weekly Stress Edit.

For many women, especially women carrying a lot for everyone else, fall can bring a subtle but very real wave of anxiety, vigilance, or emotional heaviness. Today, we’re talking about why that happens, what your body may be trying to tell you, and how to move through this season with more softness, more awareness, and more support.

If your anxiety seems to rise in the fall, it may feel random, but often, it isn’t. There are real reasons your body may begin to brace during this time of year, even if you can’t point to one clear cause. What you may be feeling is not weakness, and it is not all in your head. It can be your nervous system responding to seasonal changes, old memories, and the pressure this time of year can quietly bring.

Let’s walk through a few of the reasons this happens.
1. Evolutionary Biology Reads Shorter Days as a Warning - First, shorter days can signal stress to the nervous system. Our bodies are deeply connected to light.
2. The Light Shift Itself Activates Vigilance - Second, the shift in light can affect brain chemistry and mood. As sunlight changes, serotonin, cortisol, and melatonin patterns can shift too. 
3. The Body Holds Anniversaries You May Not Consciously Track - Third, your body may be holding seasonal memories. Fall can carry emotional anniversaries. 
4. The Anticipation of the Holiday Season Builds Early - Fourth, your system may already be bracing for the holidays. By October, many people are already carrying the unspoken stress of what’s ahead, like more spending, more social obligations, more family dynamics, more pressure to do and be everything for everyone. 
5. Childhood Patterns Get Reactivated - Fifth, childhood patterns can and most times do get reactivated. For many of us, fall was tied to back-to-school stress, stricter routines, performance pressure, and major schedule changes.
And finally, the body senses the need to slow down. Fall naturally invites a different rhythm. A little more rest. A little more quiet. A little more reflection. But if you have been pushing through, staying busy, and overriding your needs, that seasonal shift can feel uncomfortable at first. Sometimes the tension you feel is the resistance to slowing down and the body asking, gently but firmly, for a new pace.

So if you’ve been feeling more anxious, more tense, or more emotionally tender this time of year, I want to remind you that your body is not betraying you. It may be communicating with you. And when we understand that we can respond with compassion instead of criticism.

This is where support really matters. Not just more information, but simple, nourishing tools that help you come back to yourself.If you’d like that kind of support, I invite you to download my free guide, The Weekly Stress Edit. It’s a gentle, practical PDF designed to help you navigate stress with more ease, steadiness, and balance. 
Remember to share When Fall Feels Heavy the podcast link or webpage for free with a family member, friend or anyone you know might benefit from this conversation. 
 Thank you and see you soon.

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Hello and welcome to Holistic Health for Women of Color Podcast, the podcast where we talk about real-life wellness in a way that feels supportive, grounded, and culturally relevant.

I’m your host, Donna Williams, Certified Holistic Health Coach and the owner and creator of holisticbphealth.com. As a Black woman myself, I’m especially passionate about supporting my community and women of color in reclaiming their health in a way that feels personal, empowering, and sustainable. And while this space is rooted in that mission, every woman who feels seen, supported, and encouraged by this work is warmly welcome here. I’m so glad you’re joining me today.

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 advice. Consult your healthcare provider before making changes, especially if pregnant, nursing, or on medications.

Send us Fan Mail
Have you ever stood in front of a full fridge, feeling tired, hungry, and the workday is already over, only to think, I do not know what to make for dinner?

If that has ever been you, I want you to know you are not failing, and you are definitely not alone. So many of us are doing our best to eat better, take care of ourselves, and manage full lives, but when the kitchen is not set up to support us, even good intentions can feel exhausting.

Today, we are talking about how to change that by creating a wellness fridge, yes, one that makes healthy meals feel easier, quicker, and much more doable in real life.

Hello and welcome to Holistic Health for Women of Color Podcast, the podcast where we talk about real-life wellness in a way that feels supportive, grounded, and culturally relevant.
Click the link of  The Wellness Fridge,  for the full transcript.
Now when I say wellness fridge, I do not mean a refrigerator filled with expensive superfoods or a perfectly styled social media version of healthy living. That is not what this is about.
I am talking about a fridge that actually works for you. A fridge that helps you feed yourself with less stress. A fridge that makes it easier to put together nourishing meals, even when you are busy, tired, or simply do not feel like cooking from scratch.
Because the truth is, a fridge can be full and still not be helpful.
A lot of us have bought the produce, stocked up on ingredients, and had every intention of cooking healthy meals, but when the time comes, it still feels like too much work to pull it all together. And that is often the missing piece. It is not just about what is in your fridge. It is about whether what is in there is ready to support your life.
That is what we are focusing on today, how to shift your fridge from just storing food to actually helping you assemble meals.
1. Cook Proteins in Bulk at the Start of the Week: The first thing that can make a huge difference is having your proteins cooked ahead of time.   For many of us, protein is the part of the meal that takes the longest. When that piece is already done, everything else becomes easier. You might roast some chicken thighs, boil a batch of eggs, cook ground turkey, season some beans, or keep canned salmon or tuna on hand.
2. Keep Cooked Grains and Starches Ready to Go: The second thing is to keep cooked grains and starches ready to go. This could be brown rice, quinoa, roasted sweet potatoes, whole grain pasta, or even baked white potatoes. Having one or two of these already cooked can make meal assembly so much faster.
Instead of waiting on rice to cook or trying to figure out what to pair with your vegetables and protein, you already have that base prepared. That saves time, but it also lowers the mental load around meals.
3. Wash, Chop, and Display Vegetables Where You Can See Them: The third thing is to wash, chop, and make your vegetables visible. If your vegetables are hidden away and still need to be washed and chopped, it becomes very easy to say, I’ll deal with that later. But later does not always come. 
When you get home from the store, even if you just spend 10 to 15 minutes washing grapes, chopping cucumbers, slicing bell peppers, rinsing lettuce, or roasting a tray of vegetables, you are making it easier for your future self to eat well.
4. Build a Small Library of Sauces and Dressings: The fourth thing that can really change the game is keeping a few sauces and dressings on hand. You can have the same rice, vegetables, and protein, but if you switch the sauce, the whole meal feels different. Maybe one day it is a lemon tahini dressing. Another day it is a yogurt herb sauce. Another day it is a peanut sauce, a vinaigrette, pesto, or something with a little spice.
5. Group Components by Meal Type Rather Than Food Category: The fifth thing is to organize your fridge in a way that reflects real life. If you want your fridge to help you assemble meals faster, it can be even more useful to organize it by how you actually eat. For example, you might keep breakfast items together. You might have one area with prepared lunch and dinner components. You might keep grab-and-go snacks in one visible section. 
6. Refill the System at a Consistent Time Each Week: The sixth and final thing is to choose a regular time each week to refresh your system. This part is important because even the best setup will stop working if it never gets reset.
That does not mean spending your whole Sunday meal prepping for the week unless that is something you truly enjoy. It can be simple. Maybe it is Sunday afternoon. Maybe it is Monday evening. Maybe it is just one hour where you cook a protein, wash some produce, make a pot of rice, and check what needs to be used up first.

There are so many ways to eat nourishing meals while being mindful of your budget. Frozen vegetables can be wonderful. Canned beans and canned fish can absolutely be part of healthy meals. Batch cooking can help stretch ingredients. A freezer stash can save you from those nights when takeout feels like the only option.

And if that is something you want more support with, I created a free resource just for that.
I created a free resource it is called the Eating Well for Less 5-Day Series, and it is a free daily email series designed to help you eat well in a way that is practical, budget-friendly, and realistic.
Inside the series, we talk about planning your meals without making it complicated, low-cost produce and smart ways to buy fresh, frozen, and canned, batch cooking so you can cook once and eat well for days, building a freezer stash for busy nights, and simple app tools to help you shop smarter and stay organized.
And when you sign up, you will also get some wonderful bonuses, including a downloadable heart-healthy grocery shopping list, a long-lasting produce list printable, and an exclusive Eating for Less workbook PDF that is yours to keep.
If healthy eating has ever felt too expensive, too time-consuming, or too overwhelming, I would really love for you to join me in that series.
A Little Fridge Prep Can Be a Powerful Form of Self-Care!
As we close out The Wellness Fridge episode, I want to remind you that setting up your fridge to support your health is not about perfection. It is not about doing everything right or having a beautiful kitchen system that looks impressive from the outside.

It is about care. It is about intention. It is about making nourishment easier for yourself on the days when life feels full.
A few prepared basics in the fridge can create so much relief. They can help you feel more grounded, more supported, and less stressed about what you are going to eat. 
And that may seem like a small thing, but those small things add up. They shape our routines, our energy, and our sense of what is possible.
So if this episode encouraged you, start small.

Maybe this week you prep one protein. Maybe you wash and chop just a few vegetables. Maybe you cook one grain and put it in a clear container where you can actually see it. 
It does not have to be all or nothing.  Small, loving choices count too.

Thank you so much for spending this time with me today. If this episode blessed you, supported you, or gave you something practical to work with, I hope you will share it with another woman who may need this reminder too.
Remember, wellness is often built in the small, loving choices we make ahead of time. 
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Hello and welcome to Holistic Health for Women of Color Podcast, the podcast where we talk about real-life wellness in a way that feels supportive, grounded, and culturally relevant.

I’m your host, Donna Williams, Certified Holistic Health Coach and the owner and creator of holisticbphealth.com. As a Black woman myself, I’m especially passionate about supporting my community and women of color in reclaiming their health in a way that feels personal, empowering, and sustainable. And while this space is rooted in that mission, every woman who feels seen, supported, and encouraged by this work is warmly welcome here. I’m so glad you’re joining me today.

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 advice. Consult your healthcare provider before making changes, especially if pregnant, nursing, or on medications.

Send us Fan Mail
Have you ever felt like some afternoons your body just gives up on you. One minute you’re pushing through your day, juggling work, family, and everything in between, and the next, you’re staring at the clock wondering why 3 PM hits like a wall every single day. 
If you’ve ever felt frustrated, foggy, or even a little defeated by that energy crash, you are not alone. And the good news is, it may not be about laziness or needing more willpower at all. 
Sometimes, the answer is sitting right on your plate. In today’s episode, we’re talking about how the foods you eat can either drain you or help you feel more steady, nourished, and energized all day long.
Hello and welcome to Holistic Health for Women of Color Podcast, the podcast where we talk about real-life wellness in a way that feels supportive, grounded, and culturally relevant. 
I’m your host, Donna Williams, Certified Holistic Health Coach and the owner and creator of holisticbphealth.com. As a Black woman myself, I’m especially passionate about supporting Black women in my community and women of color in reclaiming their health in a way that feels personal, empowering, and sustainable. And while this space is rooted in that mission, every woman who feels seen, supported, and encouraged by this work is warmly welcome here. I’m so glad you’re joining me today.

Let’s get started on today’s topic and the link to the transcript of Episode #120 on  Why Am I So Tired by 3 PM? Foods for Steady Energy.
For so many women, especially midlife Women of Color carrying stress, caregiving, work, family, and the emotional load that often goes unseen, unstable energy is often connected to how we’re eating, how we’re hydrating, and how much pressure the body is carrying.

So today, we’re talking about what to eat to keep your energy stable all day long. Not vague wellness advice. Not “just eat healthier. Or you should eat well.” We’re getting into real food, real combinations, and simple choices that can help you feel more steady in your actual everyday life.

And as you listen, if you recognize that your body has been asking for more support, more rhythm, and less pressure, I want to warmly invite you to my 30-Day Calm and Pressure Reset for Midlife Women of Color 40+. It’s a daily lifestyle support system with food support, emotional release, and gentle structure for real life. You can review the summaries version here.
1) Build breakfast around about 30 grams of protein within an hour of waking.
2) Make lunch a real meal built around protein, vegetables, and fiber.
3) Choose snacks that combine protein and fat.
4) Build dinner to support overnight stability.
5) Hydrate before assuming you need more caffeine.
6) Keep caffeine to the morning or early midday.

Thank you for being here with me today and listening to another Holistic Health for Women of Color Podcast. And especially if this podcast episode on Why Am I So Tired by 3 PM? Foods for Steady Energy supported you, share it with another woman who may be tired of running on empty and ready to feel steady again. I’ll see you next time.

Support the show
Hello and welcome to Holistic Health for Women of Color Podcast, the podcast where we talk about real-life wellness in a way that feels supportive, grounded, and culturally relevant.

I’m your host, Donna Williams, Certified Holistic Health Coach and the owner and creator of holisticbphealth.com. As a Black woman myself, I’m especially passionate about supporting my community and women of color in reclaiming their health in a way that feels personal, empowering, and sustainable. And while this space is rooted in that mission, every woman who feels seen, supported, and encouraged by this work is warmly welcome here. I’m so glad you’re joining me today.

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 advice. Consult your healthcare provider before making changes, especially if pregnant, nursing, or on medications.

Send us Fan Mail
If you’ve ever found yourself wondering why one meal leaves you feeling energized and another leaves you bloated, foggy, or completely drained, you are not alone. So many women, especially women who are already carrying stress in their bodies, end up stuck in a cycle of food confusion. They start cutting things out, trying to be “good,” trying to eat “clean,” and hoping that the next plan will finally be the one that works. But for many of us, the answer is not more food fear. The answer is learning how to hear what the body has been saying all along.

Welcome to Holistic Health for Women of Color Podcast, the podcast where we talk about stress, mindset, and natural healing through food, herbs, and lifestyle. I’m Donna Williams, certified holistic health coach and wellness guide who overcame high blood pressure and medication side effects using holistic living. Now, I help Black women reclaim their health, their way.
And with today's topic being 'From Food Fear to Food Confidence', we’re talking about something that does not get discussed enough in the wellness world: why strict food elimination may not be the healing solution you think it is, and what a more supportive, body-led approach can look like instead.
The Body Elimination Cooking Kit.
When Food Feels Confusing: Finding a Body-Led Way to Heal
Tired of Starting Over? A Gentler Approach to Food and Digestion
Healing Beyond Restriction: Listening to Your Body with Grace
From Food Fear to Food Confidence: A Better Way to Support Digestion
Let’s Talk Gut Health Without the Overwhelm

If you’re tired of guessing which foods leave you foggy, bloated, or drained, and you’re equally tired of “perfect” plans that fall apart in real life, I want to invite you to check out The Body Elimination Cooking Kit.

Instead of rigid rules and guesswork, this kit helps you listen to your body, build a routine that fits real life, and feel confident about every meal, whether you’re at home or eating out. With step-by-step rhythms, flexible meal plans, and practical guides, you’ll trade overwhelm for clarity, consistency, and calm digestion, one confident bite at a time.

This is not about punishment.
This is not about chasing perfection.
This is about learning your body’s signals and creating a gentle, sustainable rhythm that supports healing.

You can learn more here.

Your body is not a problem to be controlled. Your body is communicating.

And when we stop approaching healing like a battle and start approaching it like a relationship, everything begins to shift. We become more curious instead of more fearful. More grounded instead of more reactive. More supported instead of more overwhelmed.

Yes, there may be foods your body needs a break from for a time.
Yes, there may be patterns worth paying attention to.
But the goal is not to make your world smaller and smaller in the name of wellness.

The goal is to build a body that feels safe, nourished, and resilient.
The goal is to support digestion without losing yourself in the process.
The goal is confidence, peace, and a way of eating that honors your real life.

So if you’ve been stuck in food confusion, let this be your reminder: healing does not have to be harsh to be effective. Sometimes the most powerful thing you can do is slow down, listen in, and give your body the kind of support that helps it rebuild trust.

Thank you for spending this time with me today on Holistic Health for Women of Color. If this episode spoke to you, share it with another woman who may be feeling overwhelmed by food and wellness advice. And if you’re ready for a gentler, more practical path forward, be sure to visit The Body Elimination Cooking Kit at holisticbphealth.com.

Until next time, take a deep breath, give your body grace, and keep choosing healing one step at a time.

Support the show
Hello and welcome to Holistic Health for Women of Color Podcast, the podcast where we talk about real-life wellness in a way that feels supportive, grounded, and culturally relevant.

I’m your host, Donna Williams, Certified Holistic Health Coach and the owner and creator of holisticbphealth.com. As a Black woman myself, I’m especially passionate about supporting my community and women of color in reclaiming their health in a way that feels personal, empowering, and sustainable. And while this space is rooted in that mission, every woman who feels seen, supported, and encouraged by this work is warmly welcome here. I’m so glad you’re joining me today.

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 advice. Consult your healthcare provider before making changes, especially if pregnant, nursing, or on medications.