Podcasts about black mothers

When award-winning executive producer and creator Adell Coleman lost her mother to violence, her world changed forever. In this deeply moving conversation, she shares how her new project, Echoes of Her: To Mom, With Love, helps Black women navigate grief, honor their mothers, and find healing through community.In this episode, we discussed: • The story behind Echoes of Her and why Adell felt called to create it • Navigating trauma, motherhood, and grief while learning to ask for help • Why community and storytelling are essential for healing • How grief evolves—but never fully disappears • Finding joy and remembering loved ones through shared stories

273. Wise Living: Why to Get Outside and Travel and Read Aloud with Amber O'Neal Johnston   “Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.” James 1:17 NIV   *Transcription Below*   Amber O'Neal Johnston is an author, speaker, and Charlotte Mason homeschooling mom who blends life-giving books and a culturally rich environment for her four children and others seeking to do the same. She recommends we offer children opportunities to see themselves and others reflected in their lessons, especially throughout their books, and she's known for sharing literary “mirrors and windows” on HeritageMom.com and @heritagemomblog. Amber is also the author of Soul School: Taking Kids on a Joy-Filled Journey Through the Heart of Black American Culture and A Place to Belong, a guide for families of all backgrounds on raising kids to celebrate their heritage, community, and the world.   www.HeritageMom.com www.SoulSchoolBook.com www.APlaceToBelongBook.com www.instagram.com/heritagemomblog www.facebook.com/heritagemomblog   Thank You to Our Sponsor:  Sam Leman Eureka   Questions that We Discussed: Looking back, what would you say has helped to shape your children's character the most? What have you learned about the importance of getting our kids (and ourselves) out into nature? How do you actually make time to be a content creator and to also homeschool and travel and host?   Other Related Episodes from The Savvy Sauce: 53 Practical Life Tips with Blogger, Rach Kincaid 57 Implementing Bite-Size Habits That Will Change Your Life with Author, Blogger, Podcaster, and Speaker, Kat Lee 82 Traveling with Your Family with Katie Mueller 84 Ordering Your Priorities with Kat Lee 103 Making Family Memories with Jessica Smartt 200 Planting Seeds of Faith in Our Children with Courtney DeFeo 204 Charlotte Mason Inspired Mini-Series: A Delectable Education with Emily Kiser 207 Cultivating Character in Our Children with Cynthia Yanof 212 School Series: Benefits of Homeschooling with Jodi Mockabee 253 Low Tech Parenting with Erin Loechner   Connect with The Savvy Sauce Our Website, Instagram or Facebook    Please help us out by sharing this episode with a friend, leaving a 5-star rating and review, and subscribing to this podcast!   Gospel Scripture: (all NIV) Romans 3:23 “for all have sinned and fall short of the glory of God,”   Romans 3:24 “and are justified freely by his grace through the redemption that came by Christ Jesus.”   Romans 3:25 (a) “God presented him as a sacrifice of atonement, through faith in his blood.”    Hebrews 9:22 (b) “without the shedding of blood there is no forgiveness.”    Romans 5:8 “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”    Romans 5:11 “Not only is this so, but we also rejoice in God through our Lord Jesus Christ, through whom we have now received reconciliation.”    John 3:16 “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”   Romans 10:9 “That if you confess with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.”    Luke 15:10 says “In the same way, I tell you, there is rejoicing in the presence of the angels of God over one sinner who repents.”   Romans 8:1 “Therefore, there is now no condemnation for those who are in Christ Jesus”   Ephesians 1:13–14 “And you also were included in Christ when you heard the word of truth, the gospel of your salvation. Having believed, you were marked in him with a seal, the promised Holy Spirit, who is a deposit guaranteeing our inheritance until the redemption of those who are God's possession- to the praise of his glory.”   Ephesians 1:15–23 “For this reason, ever since I heard about your faith in the Lord Jesus and your love for all the saints, I have not stopped giving thanks for you, remembering you in my prayers. I keep asking that the God of our Lord Jesus Christ, the glorious Father, may give you the spirit of wisdom and revelation, so that you may know him better. I pray also that the eyes of your heart may be enlightened in order that you may know the hope to which he has called you, the riches of his glorious inheritance in the saints, and his incomparably great power for us who believe. That power is like the working of his mighty strength, which he exerted in Christ when he raised him from the dead and seated him at his right hand in the heavenly realms, far above all rule and authority, power and dominion, and every title that can be given, not only in the present age but also in the one to come. And God placed all things under his feet and appointed him to be head over everything for the church, which is his body, the fullness of him who fills everything in every way.”   Ephesians 2:8–10 “For it is by grace you have been saved, through faith – and this not from yourselves, it is the gift of God – not by works, so that no one can boast. For we are God‘s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.“   Ephesians 2:13 “But now in Christ Jesus you who once were far away have been brought near through the blood of Christ.“   Philippians 1:6 “being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”   *Transcription*   Music: (0:00 – 0:09)   Laura Dugger: (0:11 - 2:01) Welcome to The Savvy Sauce, where we have practical chats for intentional living. I'm your host, Laura Dugger, and I'm so glad you're here.   The principles of honesty and integrity that Sam Leman founded his business on continue today over 55 years later at Sam Leman Chevrolet Inc. in Eureka. Owned and operated by the Burchie family, Sam Leman's in Eureka appreciates the support they've received from their customers all over central Illinois and beyond. Visit them today at LehmanGM.com.   Amber O'Neal Johnston is my fascinating guest for today. She's an author and speaker and coach and she's just chosen to live a very wise life as a wife and mother, and I think you're going to enjoy gleaning practical tips such as the benefits of getting our children out in nature regardless of their age. She has teens and makes this super practical for things that they would enjoy too, and she shares these incredible benefits of what happens when we simply step outdoors. She's also going to share approachable ways to introduce our family to great art and other cultures, and she gives us a fabulous book list, so, make sure you stay tuned through the end of the episode so that you can see some of the top books that she recommends. Finally, if you don't have a copy of her own latest release entitled Soul School, I highly recommend you purchase that today. Here's our chat.   Welcome to The Savvy Sauce, Amber.   Amber O'Neal Johnston: (2:02 - 2:04) Thank you so much. I'm so happy to be here.   Laura Dugger: (2:04 - 2:14) Well, I'd love for you just to start us off and introduce us to your family, and will you just share a glimpse of your values and lifestyle?   Amber O'Neal Johnston: (2:15 - 3:48) Absolutely. So, I live outside of Atlanta, Georgia with my husband Scott and our four children. We are just entering birthday season, but shortly they will be 16, 14, 12, and 10. The girls are the two oldest. The boys are the two youngest, and they've been homeschooled from the beginning, so, we're a homeschooling family. I'm originally from Illinois. My husband's originally from Ohio, but we met here in Atlanta at the High Museum of Art, which is really special. We are art loving, you know, fine arts loving, liberal arts loving family, and so, the idea that we met at the museum, I will just cherish that forever. I came to, before homeschooling, I was a stay-at-home mom, and prior to having children, I have an MBA, and I worked in corporate America in like marketing and advertising, and Scott comes from a similar background with the MBA, and he was doing work in that area too, so, we had that as a connection point, but I have always stayed home with the kids, and you know, our values are rooted in our Christian faith, and we're an African-American family, and so, we have values and cultural aspects that enter our home through that avenue as well. We are world travelers, so, we enjoy that as part of who we are, and I'm an author and a speaker, and I'm just a very happy homeschooler.   Laura Dugger: (3:48 - 4:12) I love that, and it sounds like such a rich and abundant life, and there's two little connections that I have to go back to. My husband and I had a date at that same museum. I love that you met your husband there. Oh wow, that's wild! And so, we met when we were in Atlanta, but live in Illinois now, so, which part of Illinois were you originally from?   Amber O'Neal Johnston: (4:12 - 4:33) I'm from Elgin, Illinois. It's out past O'Hare Airport, and I was born and raised there. My parents were both public school principals there. My dad was principal of Elgin High, and there's actually an elementary school, Ron O'Neal Elementary School in Elgin, named after my father, so, that is where I'm from.   Laura Dugger: (4:33 - 4:46) Wow, okay, so, then even with that piece, your father being a principal, and then you said you've homeschooled since the beginning. Did you always anticipate you would homeschool, or what was your journey into that?   Amber O'Neal Johnston: (4:47 - 7:15) Oh my gosh, never, and it's both of my parents were principals, so, that's wild. My grandfather was an elected school board official. My sister was an elected school board official, so, public school is just, you know, in my blood from the very beginning, and that's what I assumed I would do for my kids at first. Once Scott and I got married, and we had discussed it, we decided that I would stay home when they were little, and when they were old enough to go to school, I would go back to work, and my salary would pay for private Christian school tuition, and as the years, you know, months really came to fruition for my oldest, my husband started backpedaling, and he started talking this crazy talk about homeschooling. I'm like, that's a switcheroo for you. What are you talking about? I was like, that's weird. I don't want to do that. I don't feel called to do that. That does not seem like a comfortable space for me. I don't want my kids to endure that, and ultimately, I lacked confidence in that. I couldn't even articulate it. It felt scary, terrifying. Why would I take something so weighty into my own hands, and Scott was very persistent, and I can't even explain why he was so persistent about it, but I think to me, I feel like it was planted in him by the Lord, and he felt that this was the way he wanted to lead his family, and he did it so graciously because I was very resistant. He asked, would you please try it for one year, and if you are unhappy, you don't think it's right. I'll never ask you about it again, and that gave me a softer place to land where I felt like it wasn't signing up for a long-term commitment because I knew I was going to hate it, and I said, sure. I will do that, and oh, my gosh. It was the most amazing year, and I laugh now because my daughter was four, so, she's like four and turned five during that year, and so, she was so young, and people were like, well, what were you really doing, but I took it so seriously. I was doing all things, and I joined a homeschool support group, and I was reading about it, and I realized on Friday, I'm a stay-at-home mom, and on Monday, I took on this identity of a homeschooling mom, and it's just been a beautiful journey for us. I'm so thankful that the Lord led Scott in that way. He knew what was right, not just for our children, but for me, too, when I had no vision for it, and so, I'm just, you know, very grateful.   Laura Dugger: (7:16 - 7:30) I love that story. That's such an encouragement, and, okay, your oldest is turning 16, so, when you look back, what would you say has helped shape your children's character the most?   Amber O'Neal Johnston: (7:32 - 9:29) Well, I think the time that we've all had to spend together, like intense amounts of time, so, not just quality time or quantity time, but both, and I think that there's nothing else I could have done that could replace that, so, I think that's one of the things. I think my own acceptance of the divine nature of me being their mother and those being my children, and really that leading me to embrace my mother's intuition, which is something that I was hesitant for at first because there are so many experts, and surely they know so much more than me, and that's not to say that that's not important. I read so widely. I'm always reading expert ideas and views, but what I realized is that those things can help me as tools. They can mentor me, but they can't master me because the master has already appointed me as the perfect mom for these children, and nobody knows them, the little tiny details of them that nobody knows more than me, and so, when I leaned into that and I'm like, yeah, this says this online, this book said that, this thing says that, I can take what I can from those, but ultimately I feel the spirit telling me and leading me in this way with these children, and when I really leaned into that, I have a right to do that. I am their mother. That revolutionized things, and I think that's what's helped shape my children's character the most is my willingness to lean into how I'm led to lead them, and so, that's been a motherhood journey for me, and I hope that it's a legacy that I leave with my children.   Laura Dugger: (9:31 - 9:53) And do you have any specific stories that come to mind that were examples of that mother's intuition, something that really I think it is such a gift from the Lord and that the Holy Spirit speaks to us in some unique way as mothers to be in tune with our kids, so, is there a time that it really benefited them when you exercised your mother's intuition?   Amber O'Neal Johnston: (9:53 - 12:42) Well, there was one time with my third, my son, my oldest son, his name is Beckett, and he was in the high chair eating while I was braiding my daughter's hair, and I heard him start making like these really weird noises, and I looked over and it was like he was choking and gagging, and I run over, and but he seemed fine, but then he would do it again, and he started sweating, and you know today I really would say, you should call 9-1-1, but I didn't, I threw all the kids in the car, and I rushed to the ER, and when we got there he wasn't choking anymore, he wasn't sweating, they did his vitals and everything, and they said, well mom, whatever happened passed, he's fine, and you guys can go home, and I was like, no, he's not fine, I'm looking at him, he's not my little boy, his vitals are checking out, but he's not looking at me the way he normally looks at me, he's not interacting with me, the little funny things that I can make him smile all the time, he's not responding to them, and so, like, I know you have your tests, but like my, I'm telling you something's wrong with my little boy, so, they have a doctor, he comes in to tell me everything's fine, and he's sending me home, and so, I was like, well I'm not leaving, I'll just spend the night in the ER then with all my kids, because I know something's wrong, and the doctor, who's this older man, he turns to me, he looks me in my eyes, and he says, you know, in all my years of medical training, there's something that they never told us, but something I've learned throughout my career, never doubt a mother's intuition, and he said, we'll take him and run more tests, and they took Beckett back to run more tests, and they came back and said, you were right, he has swallowed a coin, and it's like just teetering on the precipice, and so, at times it was blocking his airway, and at times it was shifted a little bit, and we have to go in immediately and get it, and that could have choked him, if you had just gone home and put him down to bed, and so, in that story, I took away two things, one, that I am his mother, and I don't care what the test says, or what the data says, or what the news, or a book, at the end of the day, I knew that something was wrong with my boy, the other thing is the graciousness of that doctor, to see my humanity and my personhood beyond just the insurance payment, or protocol, or whatever, it let me know that like there's something powerful about letting other people know that you see them, and that you are connected to them, as another part of God's creation, like he respected me on that level, so.   Laura Dugger: (12:43 - 13:35) That is incredible, I'm so grateful that that story has a happy ending, and that you were assertive to say that, I think sometimes as women, probably especially as Christian women, we can think, oh I want to be nice, or not push back on somebody, but I love that you were assertive, it was what was in your child's best interest, and like you highlighted, that doctor's humility is admirable, but Amber, you mentioned too that you're a writer, and you contribute a lot to things like the Wild and Free bundles, and I was always struck by the way that you would be out in nature, and there's so much to learn, so, if you had to boil it down, what wisdom would you have to share from what you've learned about the importance of getting our kids and ourselves outdoors into nature?   Amber O'Neal Johnston: (13:36 - 16:49) Yeah, that's so funny, I love that you asked me that, because I like to tell people I was raised in the air conditioning, and so, there is no one who began motherhood further away from nature and being outdoors than me, like, and I can look back at those early days of like, I knew you could take your kids to the playground, and I did do that, but like what else would you do outside, you know, and people would be like, oh we went hiking on this trail, and I was like, where did you get on it, like where do you find a trailhead, like I mean this is back, like this is where I was coming from, and I was just like, and then what would we do, like we just walk, and do we talk about trees, I don't know any trees, I know Christmas trees are evergreens, you know, so, it was just like coming from this very like foundational place where I didn't know anything, but I believed, right, I believed, I somehow inherently believed when I read that being outdoors was important for children, so, I'm reading Charlotte Mason's work, and she's talking about nature study, I'm reading Last Child in the Woods by Louvre, and I'm hearing about this, he calls it a nature deficit disorder, and I'm reading all of these different kind of people who really respected childhood, and personhood, and really wanted the best for children, I'm reading a Christian perspective of the joy in connecting with God's creation, first and foremost, but also this idea of encouraging natural and authentic physical activity, running, climbing, balancing, exploring, developing coordination, and confidence, and the mental health components, you know, reducing stress, and improving mood, and not just for the kids, but my friend from A Thousand Hours Outside, she talks about how the first time she like took her kids out for the whole day, it was for her, because she was going crazy with these all these little kids, and the house, and the bags, and the diaper bag, and the snacks, and she didn't know what else to do, so, she just went outside, and how healing that was, and therapeutic that was for all of them, the idea of curiosity, of fueling curiosity, and creativity, I've never seen my kids come up with the most, I mean, they come up with imaginative things in our house, but outside, the, oh my goodness, the things they come up with, the things they create, and make, and the storytelling that comes out of that, and I think the family bonds, our experiences, it's another way of memory making, I mean, we make memories when we go see plays, and musicals, and travel as well, so, it's not the only way, but it's a strong way of that shared outdoor adventures, so, like a couple weeks ago, we were all whitewater rafting, it's funny, like a lot of funny things happen when you're out there doing crazy stuff, and so, we have a lot of laughter, and we have a lot of inside jokes that come from our time together, so, I think that all of those, it's not just one thing, it's one of those rare things where there are all the pros, and there really are no cons, and so, I intentionally embrace that for my family, even though it's everything that I didn't have growing up.   Laura Dugger: (16:50 - 17:41) Wow, that is so interesting, I love how books have really inspired you to make changes that have benefited your entire family, and I'm thinking back years ago when I was in grad school, studying marriage and family therapy, there was this book that we read, Letters to a Young Therapist, I believe the author is Mary Pipher, and she said something that I found to be very true in my life, she said, from childhood when we all look back, our memories typically boil down to three categories, one is family dinners around the table, the second is traveling with our family, and the third is anytime we were outdoors, and so, I'm wondering that legacy that you're giving your kids, they're going to have an abundance of memories in all three of those buckets.   Amber O'Neal Johnston: (17:42 - 18:29) Yeah, I love that, and I had never read that, it's making me want to go and read her work, but I can't agree more, I mean that's what I've seen anecdotally, at least in my family, and it's definitely been the case for us, I can totally see that, the other thing I love about outdoors too is it's free, you know, so, there have, we've had times of plenty and times of not quite enough financially throughout our journey, due to layoffs, and you know, recessions, and all these different things, but that has been one thing that the travel hasn't always been as consistent as we wanted, but the nature, the time outside has always been accessible, even during COVID, that was accessible to us, so, I love it for that too, but yeah, that's really cool.   Laura Dugger: (18:29 - 18:41) Absolutely, okay, so, you started with, you were getting some inspiration from different books and speakers, but then when did you actually implement this? Do you remember how old your kids were?   Amber O'Neal Johnston: (18:42 - 20:11) Right away, so, my oldest was like four, five years old, and we started going outside, now again, we had always been going to the park, so, they had been spending a lot of time outside, but I will say like that's like a very, you know, man-made structures, and you know, I can't think of it, like very cultivated space, so, we weren't spending time in uncultivated space until around there, so, maybe a four-year-old, two-year-old, and infant, and I know they started growing up in that way, and I had kids in an ergo on the back, and I remember hiking with a kid in an ergo on the front, and then snapped another one on the back, and you know, these are memories I have of being outdoors thoroughly by the time the boys were coming along, and I remember the story where we were at a creek, and I looked up for a moment, and just sheer panic that my little boy was gone, he wasn't in my eyesight anymore, and the girls were playing there, and I'm like, you know, and I look, and look, and look, and there's nothing, and no one, and all I can think you sees in the water, and I wasn't paying attention, and my heart's racing, and I'm like, girls, where's your brother? And my daughter says, mommy, he's sleeping on your back. And I'm like, oh my gosh, I just think, like, I was so tired during those years, and I just remember, I would just think, let's just go outside, and some days that's just the most I could come up with, but yeah, I was freaking out, and the little boy was sleeping on my back.   Laura Dugger: (20:12 - 21:50) And now a brief message from our sponsor.   Sam Leman Chevrolet in Eureka has been owned and operated by the Burchie family for over 25 years. A lot has changed in the car business since Sam and Stephen's grandfather, Sam Leman, opened his first Chevrolet dealership over 55 years ago.   If you visit their dealership today though, you'll find that not everything has changed. They still operate their dealership like their grandfather did, with honesty and integrity. Sam and Stephen understand that you have many different choices in where you buy or service your vehicle. This is why they do everything they can to make the car buying process as easy and hassle-free as possible. They are thankful for the many lasting friendships that began with a simple welcome to Sam Leman's. Their customers keep coming back because they experience something different.   I've known Sam and Stephen and their wives my entire life, and I can vouch for their character and integrity, which makes it easy to highly recommend you check them out today. Your car buying process doesn't have to be something you dread, so, come see for yourself at Sam Leman Chevrolet in Eureka. Sam and Stephen would love to see you, and they appreciate your business. Learn more at their website, LehmanEureka.com, or visit them on Facebook by searching for Sam Leman Eureka. You can also call them at 309-467-2351. Thanks for your sponsorship.   I'm wondering too, so, when you began, what did you start with? What did you do outside?   Amber O'Neal Johnston: (21:51 - 24:13) So, we started with walking, and I also was very verbal about my, what I felt were my inadequacies with friends, and that's why, you know, I can't overemphasize the, I haven't brought that up yet, but the idea of community. You don't need a hundred friends, just a few people who either are doing the same thing as you, have done it, or know you personally so well. But I had a friend who was like this outdoor enthusiast, and I always admired her for that, and she'd be like, oh, I went to the hydrangeas, they're coming out today, and they're gonna bloom for four days, and you know, like, and she would be like, oh, do you want some wild blueberries? And I'd be looking at her with side eye, like, girl, I only eat blueberries from Publix, because how do I know that you know what you're doing? You know, those could be poisonous berries you identified wrong. So, we had this kind of ongoing thing, I just asked her, I was like, hey, could we go outside with you guys sometimes? And she was like, of course. So, our first hike was with her and her kids, and she showed me how to go outside and do nothing. Like, we didn't do anything, we just walked. And the kids let us, you know, they would stop and ponder things and ask questions, which she knew the answers to, but wouldn't answer. So, she was like, well, what do you think? Or that's something cool we can investigate, or whatever. So, I realized, wow, here's this expert naturalist who's not even using her expertise. I don't have any expertise, so I could do the same thing. Well, what do you think about that? So, the kids let us, we stopped when they stopped, we kept going when they kept going. We had plenty of water and snacks, which she had told me, which was important. And that was my first thing. It was a hike. And after that, I only went back to that place by myself with my kids without her, because that was the only trail I knew. I knew where to park and where to go, and I felt confident. And then lo and behold, I run into Charlotte Mason's work, where she talks about returning to the same place throughout the year, and having your kids compare what's happening their season to season. And so, different rationale for why I was doing that. But then I was like, look, there's beauty, even in the simplicity of me not knowing what else to do. So, that's kind of how we got into it. And then I started having more experience and going out and being more adventurous further away from home with my kids.   Laura Dugger: (24:14 - 24:24) Okay, so, then what other ways has it evolved? You mentioned whitewater rafting. So, you've got teens now. What does your time outdoors look like in this phase?   Amber O'Neal Johnston: (24:25 - 26:02) So, lots of camping. So, you know, Memorial Day weekend, you know, we were camping in yurts with friends. This past weekend, we camped, we had a big Juneteenth celebration, and then we went camping for Juneteenth weekend. And so, I would say that kayaking, paddle boards, we have paddle boards, we take out fishing, I hate fishing personally, don't like it at all. But two of my kids enjoy fishing. So, I'm there for that. I'll just bring a book or whatever, because it's quite boring to me, but they love it. So, we moved. I mean, how much of a commitment is that we moved to a different house, when we were able to have our whole property is forest floor. So, it's completely shaded and intertwined with trees and plants and a kind of wild scape. And across the road is a lake where the boys can fish and I can call their names for lunch and they can hear me now. I have to yell it loud. It's kind of country. Other people probably like what is going on? I'm like, you know, but they can hear me right there. And so, the creek and just really everything. A lot, a lot of hiking, I will say we live near a mountain and we're in Georgia. So, the North Georgia mountains are not far from us. We have Appalachia or Appalachia, as my friend said, I mispronounce it. And yeah, there's nothing that isn't my one of my first dates with Scott was whitewater rafting. So, we've always kind of embraced that.   Laura Dugger: (26:03 - 26:37) Oh, that's a special way to tie in a married couple memory with your kids and get to pass that along. And water and mountains, those things are, they never get old. But I've heard others even say like, you don't have to take stuff other than water and snacks, like you mentioned, to go outside. But I like the practical tips that sometimes people take art supplies, and they can nature journal or a book to read aloud. Do you have any other practical tips like that, that you would encourage if somebody wanted to get started with this lifestyle?   Amber O'Neal Johnston: (26:38 - 28:47) Yeah, I would say, um, we, okay, the best thing I can say is to just try it like I think that oftentimes I know my I'm like this, you want to try to be an expert at something before you actually put it into practice. And the point is, like, we're looking at someone's work or something that they're doing after years that they've been in practice. And then we're expecting to do that from the very beginning. And until we get there, we don't want to do it. So, for example, nature study, nature journaling, I always admired nature journaling. But when you look at people's nature journals that they people who are willing to share, there's usually a reason they're willing to share theirs because it looks beautiful. And mine didn't also look beautiful. But I was still willing to give it a try. And I love that. And I love my kids, what they've worked on. And I cherish all of our early beginning sketches. And quite honestly, I'm still not great. But I think having tools like watercolor pens and water pens where we can do watercolor on the go. And we've done many pictures out by the side of the creek on picnic blankets, especially like my older children while younger people are like, What do I do with these little ones like water, you know, like they love that splashing, making sandcastles and things while I'm painting or doing things watercolors with the with the older ones. And were they museum worthy? No. But there was a lot of enjoyment involved in a skill-based learning. So, I think asking questions and inquiry, using pictures, sure and painting, but also keeping track of things the the date that our cherry blossoms bloom, and our white cherry blossom blooms before the pink one every year and keeping track of that or paying trying to map all of the vegetation in our yard like we are, you know, know which trees what they're called where they come from that takes time. And those are things we've done. It's not like we're only just sitting there barefoot grounding ourselves and forest bathing. You know, we're out there learning as well. And I think that, you know, both are beautiful ways to enter into that.   Laura Dugger: (28:48 - 29:34) I love it. There's so many benefits. And you even mention grounding that helps so much going barefoot with inflammation and different body systems that are reset even by getting out and getting early morning light and the serotonin that's produced that turns into melatonin at night. So, we're happier in the day and sleepier at night, resetting systems in our eyes and like healing our body in different ways to an even how much better outdoor air is for us than indoor air. The benefits just go on and on. So, would you have any to add that either your family has experienced personally, or you've learned about just benefits of getting outdoors?   Amber O'Neal Johnston: (29:34 - 31:29) Yeah, I think that one, even, you know, all the things you said, yes, and also the mental clarity. And that's why I don't like being time outdoors, being tied to a negative consequence for academic related behavior. So, the house across the road from ours, you know, I could say ironically, or just be like, God chose to gift us. It's a homeschooling family. They moved in a couple years ago, and they have some kids are some of our kids are similar ages. And our boys are just outside all the time together hours and hours and hours every single day. And I see the difference on days where the weather doesn't permit it or where one family or the other, you know, isn't available. There's a difference in terms of clarity and the work that's happening at the lesson table as well. And this came up, you know, my nephew, you know, they're not homeschooled, and his parents took him on a trip, which caused him to miss a day of school. And he missed an assignment that day, he didn't turn it in. And so, the school then when he got back to school punished him by keeping him indoors for recess. And I was helping, you know, my family craft a note that talks about two things. One, they punished a child for a decision the parents made. And that is grossly unfair, they should be talking to the parents about not missing school, if that's the important thing. And the second thing is, you took away the very thing that allows these children to have what they need to sit quietly and take in, you know, that that's not, that's not how you that's not an appropriate consequence. So, anyway, I feel that the mental clarity beyond the things I would have named the same things you already said, it would be the only other thing that I would bring in and why time outside actually helps us to achieve deeper and broader and more expansive learning when we are inside.   Laura Dugger: (31:29 - 31:54) That's good. And I love how you keep mentioning the piece of community that that's the best way to do this. So, regardless of somebody homeschools, or they don't, how can all of us actually prioritize this? And what's a good, healthy goal for getting started, even as specific as how much time outdoors, how many outdoors or how many days a week should we be outdoors?   Amber O'Neal Johnston: (31:55 - 33:01) Yeah, that's, it's so different for every family, I think that you should go just past the point of comfort, you know, for most of us. So, if the point of comfort for you is like 30 minutes a week, then you would start out like aim for an hour a week, you know, 20 minutes, three days, if you're already outside for, you know, 10 hours, a couple hours each day, you know, I would say, maybe shake it up with what you're doing and see what would it be like to go on a really long outdoor excursion on a Saturday, or to take a day off or something like that. So, I don't want to say an exact number, because we're all entering in at a different place. For me, if someone had told me to spend eight hours outside with my kids, when I was first starting, and I'm used to going to playground for 20 minutes, that would have been overwhelming. And I would have been like; there's no way I'm ever gonna do it. So, I think like, just taking it, like, where do I feel most comfortable? And how can I push myself just past that point would be a great place to start and kind of a nice place to always stay? Like, what's the next thing that we can do to lean further into this?   Laura Dugger: (33:02 - 33:15) That's really good, very wise counsel. And Amber, you've mentioned that your family loves to travel. So, will you share any adventures that you've had as a family with world schooling?   Amber O'Neal Johnston: (33:16 - 36:20) So, our goal, and it's just a fun thing, you know, I don't know if we'll totally do it, but I think we will, is to have children. So, for us, world schooling is where we're not on vacation, but we're actually deeply immersed in a learning stance in another country, another part of the world. And we're trying to do that on every continent, except Antarctica, before my oldest graduates. So, we have two continents left, we are going to be going to Asia in the fall. So, we'll be taking that one off of our list and for that particular feat. And then her senior year, we'll do Australia and hop over to New Zealand. That's the plan, if it's God's will for us to do that, that's what we would like to do, and that will complete our journey. And then we'll keep traveling, but that was just kind of a fun thing to help lead us, because there are so many places in the world to go, like how do you know? And so, that kind of helped us know, well, let's do this continent, let's do that continent. So, we took our first trip, we spent three months in South America, most of it spent in Bolivia. And I can tell you exactly the kids' ages, because my youngest turned two in Bolivia. So, they were two, four, six, and then one turned eight there. And so, that was, you know, diapers, I had a baby in diapers, a little one in diapers and still nursing when we went on our first trip. And I've never regretted that. People have said, why would you take kids so young? You know, they're not going to remember. And I think a couple thoughts. One, you'd be surprised, they do remember. They may not remember this artifact in some museum, but that's not what we spend most of our time doing. But they remember the people. And we've kept in touch with a lot of the people that we've met in these different countries. And we've even had visitors in our home, staying in our basement apartment that we met abroad. So, they do remember. They remember how things feel and taste more than they remember exactly, like historical markers and things like that. Also, I kind of compare it to like breastfeeding and nursing, like my kids, except for one little boy who held on way too long, but they don't remember that. But I believed that it was something good for them that was forming. It was helping to form who they were, not so much who they were personality wise, but their bodies as they were growing. And so, sometimes we do things that are foundational to our children's development, even if they don't have a conscious and direct memory of that thing. And that's how I see world travel. So, we've been to Europe, and we were in Greece when COVID hit. We were in the middle of a big trip there. So, we had the whole struggle to get back to the United States. We've been to West Africa, most spent in Ghana, England, France. We're going to Ethiopia this year. So, yeah, that's kind of, that's our thing.   Laura Dugger: (36:20 - 37:04) Wow. And those memories are incredible. Even let's say your children forget some of this, or if they're too young to remember all of it, you remember this and you get to share those stories with them and pass that along. I can't even imagine all of the learning that takes place from being immersed in those other cultures. But you also mentioned welcoming people into your basement apartment. So, you sound hospitable as a family. What does that actually look like? And I'm kind of going to throw two questions at you. What does that actually look like? And then both for world schooling and hospitality, what are tips for ways we can replicate that as well?   Amber O'Neal Johnston: (37:06 - 39:52) So, one thing that's important to me to always share about world schooling, I have a whole chapter about our world schooling adventures in my first book, but one important thing that I call out there is Eli Gerzen. He's the guy who came up with the word world schooling. And he says, you know, we don't even need a passport to do it. That world schooling is really learning from the world around you. It could be your local library. It could be the internet. It could be your neighbors. And so, while I use this more global term of world schooling, because that's just what we call it in our family, the truth of the matter is it's a way of seeing the world and seeing all the opportunity to make connections right where you're sitting. And people are like, oh, you guys have so much money. I can't do that. First of all, we don't have so much money. Like, for instance, we have one car, right? So, there are sacrifices that we make that other people may choose to spend their money in a different way. So, we definitely don't have a ton of money. But more importantly, I'm thinking, yeah, you're saying that you don't have money, but how much have you explored your county? Like, what do you know about the history of your county? And have you been to your local historical society? And have you really, you know, got in? Have you been to an old the oldest cemetery within driving distance of your home? Have you gotten a tour of it to hear the stories of who's there? Like, you can have that same inquiry and curiosity without ever leaving. So, I'll say that first. And in terms of the hospitality part, it's like an it's an intention, right? You have to like, decide that you're going to do that, because it's so much easier not to have people at first view, like, oh, my house is not clean, and blah, blah, blah. And people don't just stop by the way they used to stop by, like my grandparents' house, it was so fun staying there in the summer, because people just folks just came in and out all day, just they come calling is what they call it, they come calling. And even when we read Jane Austin, people leaving the call guard, you know, when they came to visit, and you weren't there, like, there was this idea that you didn't have to have an appointment. And now you do, you have to let someone know before you're coming. So, it's a choice to be vulnerable, if you want to be hospitable in that way that people will see your, you know, dirty bones of your house. And you know that you're not always presenting this, like really sanitized version of your family and your family life. And so, I think that's intentional decision to say it's more important to us to be with other people and let them in than it is for us to always sanitize everything before they get here. And I don't mean sanitizes and clean the house that too, but I mean sanitizes and everyone's behaving the way that I want them to behave in front of people and all of that as well.   Laura Dugger: (39:53 - 41:05) When was the first time you listened to an episode of The Savvy Sauce? How did you hear about our podcast? Did a friend share it with you? Will you be willing to be that friend now and text five other friends or post on your socials anything about The Savvy Sauce that you love? If you share your favorite episodes, that is how we continue to expand our reach and get the good news of Jesus Christ in more ears across the world. So, we need your help.   Another way to help us grow is to leave a five-star review on Apple Podcasts. Each of these suggestions will cost you less than a minute, but it will be a great benefit to us. Thank you so much for being willing to be generous with your time and share. We appreciate you.   Well, and I think it is a biblical command for all of us and it does bless the person or the people that we are hosting, but there are also rewards for us in the process. So, if you even just could think of one reward of a way that this hospitality has blessed your family, what would you say?   Amber O'Neal Johnston: (41:07 - 41:55) Well, I would say John chapter five, it says, you know, this verse we've all heard, "I am the vine, you are the branches. If you remain in me and I in you, you will bear much fruit apart from me, you can do nothing." So, you know, when we talk about hospitality, we spend a lot of time talking about what my family is doing for other people. But also, that means that my family is constantly in contact with other believers and other people who are helping us with our faith to helping us to remain connected to Jesus. And without that connection, we know that there's nothing that we can do, nothing of any spiritual significance. So, while I'm inviting those people into our lives, it also ensures that my family is not alone in what we're trying to do in our faith. So, like, that's one of a very easy benefit, I can say right off the top.   Laura Dugger: (41:56 - 42:18) Then that one is truly invaluable for our children to get to witness the way other people live out their faith, and it impacts each of us. But I'm also curious, how do you manage your time so that you can be a content creator, and you can homeschool and travel and cultivate these relationships?   Amber O'Neal Johnston: (42:20 - 46:08) So, first, let me say that it's not always easy. And there are seasons where I feel like I'm doing a really good job with that. And there are seasons where I feel like I'm not doing a good job. I always prioritize my family first. And so, during the seasons where I feel like I'm not doing a good job, it's very public. People can see I did not post on Instagram for a month, or I'm not speaking as much. They're finding it harder to find opportunities to hear me speak, or I have a long lull before books are published. Those are times where I've turned inward towards my family, where I felt like I didn't have the bandwidth for everything. And so, that's something I have to deal with on a constant basis, because I know that my business or my ministry is not as rich and robust as it could be. I have ideas for days. I have ideas and the ability to bring them to fruition. But I'm not willing to sacrifice the time that it takes to do those things in this season. Because even though I don't have little kids, I definitely have more time than I did when I had little kids. It's not even just time; it's more mind clarity as well. But I don't have as much time as people with little kids would think, because I want to be fully present, even for my teens. When they want to talk to me, I want to be talkable too. I want to be available to them. And we're going to places. We're doing things. They're busy. I'm busy. And I'm trying to prepare them for young adulthood. And that's just as time-consuming as trying to prepare my young children for the next stage of their development. So, I guess it's so messy. Oh my gosh, it's messy. It's chaotic. It's a little bit crazy. But in the center of it all, I really appreciate the opportunities I do have to do the things that help refuel, help me refuel. So, I'm a writer. So, writing isn't just about creating a book. It's that I get to create a book, but really it's about the process and how cathartic it is for me to sit in silence and wonder about things and be able to write them out. And oh, lo and behold, there's a publisher who is interested in publishing those things. But the real work for me is in the process of writing. Then when I come home from a coffee shop or I emerge from my room, I come back more enthusiastic about what it is we're working on and what we're doing. The other thing that I would share is that I don't do all of that stuff by myself. So, things that people don't, just like I say, I have one car and we travel the world, people are like, oh, okay, this is not what I thought. My husband does all the laundry, every piece of laundry in this house that the teens do their own, but all the laundry that's done, he does and has done for over a decade. So, that's a thing I have to say, because you might be picturing that I'm doing all of those things. Or when I wrote one of my books, I was struggling and Scott was like, how can I help you? And he was like, what if we get help to come in with the kids like a nanny or something a few hours a week? I'm like, no, that's the last thing I want somebody to touch. So, he's like, well, what is it? So, we hired a chef, and she would prepare all of our dinners according to like what I, how I like my family to eat and lots of whole foods and good things. And she would drop them off at our house. It was very expensive, but I used part of the money from the advance from the publisher to pay for that so that I could write the book. So, I think those are things that a lot of times people don't talk about, but I have support in place. I'm not super woman any more than anyone else.   Laura Dugger: (46:08 - 46:49) Oh, I appreciate that real picture and those creative ideas because as mothers, we don't just make goals for ourselves. Like you said, we have these dreams and ideas that we could put into practice, but we consider our relationships as well and how it will impact everyone. So, I love hearing practically how that plays out for you and the trade-offs that you've chosen to make. And I know that you and I also share a passion for reading aloud. So, if we could get really practical for a moment, what are some of your most recommended read aloud for families from a variety of age groups?   Amber O'Neal Johnston: (46:50 - 53:05) Well, I'm always ready for that question, but I have to say, it's almost asking me, which of my children are my favorite? It's so hard in so many ways, but for younger elementary, I picked three books that I think kind of help show how expansive I feel like I want my children's reading life to be. So, this book is called Indigo Dreaming, and it's a book about two girls, one's in North America and another one we can believe is off the coast of Africa. And they're both doing what they do in their own homes. And it's beautifully illustrated also, but they're both doing what they do in their own homes while wondering, is there another little girl in this world doing what I do, liking what I like? Well, indeed there is. And it's poetic and it has soft paintings. It's just stunning. And then another one is called The Magic Doll. It's a children's book inspired by African art. And in this book, the mother desperately wants to have a child, but she's dealing with infertility, and she turns to the use of an infertility doll. And what would I say about that? My family doesn't believe that, but it's a book that I read with my children because we were going to visit this culture. And I wanted to explain to them how we can respect something and learn about it even without adopting it. And that you can understand the yearning of a mother's heart to hold a child in her hand and the desperation that that could bring about. And I wanted them to know that we would see fertility dolls there and what they meant and things like that. And it's also beautifully illustrated, which is important to me. And then this one's just a fun book. It's called I Had a Favorite Dress, but as the dress starts getting too small, she cuts it and turns it into a skirt. And then it gets turned into this. And then the little, small piece gets turned into some socks. And then it's just a little scarf and snip, snip, sew, sew, pretty hair bow. And so, the same piece of fabric, this favorite dress she had, every time she can't use it in that way anymore, it gets moved and shifted. Into something else. And this book reminds me to just, you know, sometimes we share heavier topics with our children, even beautiful topics, but sometimes it's just joy. Like that's the whole purpose of the book is to smile and have fun. And I'll move more quickly for the older elementary books. I have this book called Schomburg. It's a nonfiction book about Arturo Schomburg and the man who built a library, which is now housed. His home library is now housed as part of the collection of the public library system in New York. And he collected books about all types of black and brown people. And it was considered one of the foremost library collections. So, as a book lover, I love that story. This one's called Heart and Soul. It's the story of America and African Americans with stunning illustrations by Kadir Nelson. So, I love visual art. I always say my family, we can't afford to buy the most exquisite art for our walls, but we have an exquisite art collection through our picture books that I've collected. And then the last one is for that group is John Henry by Julius Lester and Jerry Pinkney illustrations. So, those are two powerhouses of African American author and illustrator. Both have passed. And it is the tall tale of John Henry told in a way that you've never seen before. For older kids, like middle schoolers, I love this one Big Open Sky because it's about some black exodusters who are moving west. And it goes so well for families who love Little House on the Prairie. But, you know, Little House on the Prairie, in some ways, there's some instances that are a little disrespectful to Native Americans and black people. And this is like a redemptive story, not instead of but alongside of it to say that there were black people that were also moving westward and what was their journey. And it's written in verse, like, oh, my gosh, I can't even tell you enough about that. This book, The Angel Orphan, my friend Leah Bowden wrote this book, and it's the story of Charlotte Mason. So, in chapter book form. So, there's also a picture book that someone wrote, but this is a beautiful story about Charlotte Mason. And my family's all-time favorite on my kids read aloud is The Winged Feather Saga by Andrew Peterson. And that whole series, oh, my goodness, that cemented so much of our family lexicon, because it's filled with like made up words. And it I mean, we have jokes and talks and sayings for days coming out of that series. For our older teenagers, um, or even early elementary, early middle school and early teenage years, the Roll of Thunder, Hear My Cry is just like a such a classic, Mildred D. Taylor that many of us read. But she also wrote a young adult version where Cassie is entering young adulthood. So, different age audiences, but same author. And a lot of people haven't heard of the other book All the Days Past, All the Days to Come. So, for high school, I love that. And then I threw a couple things in for mama. I'm an epic story of called Homegoing about two sisters and the different paths their lives take during a time I'm part of it is told in Africa and part of its told in the United States. And the last book I have is this memoir, A Black Mother's Garden. It's called Soil. And she uses her actual real garden at her home to kind of give us this idea of life. And it's, it's, you know, it's, it's hard to explain, but it's her it's part memoir, part gardening, like learning and talking about the plants, but also how all of that can turn into kind of like the soil of your life and the people being plants, and she really focuses on wildflowers. So, it's a stunningly, like poignant and beautiful memoir. So, those are my favorite, you know, and now if you ask me tomorrow, you're going to get a different stack.   Laura Dugger: (53:07 - 53:27) I love it. What a gift to get to see all of those you and I share some of those favorites, and you've introduced me to some new ones. So, I'm very grateful and hope everybody listening feels the same. But speaking of books, you've authored more than one. But will you tell us about your most recent release entitled Soul School?   Amber O'Neal Johnston: (53:28 - 55:58) Yeah, so, Soul School is it's Soul School: Taking Kids on a Joy Filled Journey Through the Heart of Black American Culture. And I know it's so hard with those. But it is a book of books. So, people who have enjoyed Honey for a Child's Heart, or The Read-Aloud Family, those types of books, which I have adored, and I have all of them, and I've highlighted them or, or Give Your Child the World is another one, highlighted them and dog eared them and have used them to check out books for the library for my children for many, many years. And, and at the same time, I was always very, you know, on my heart that the books that I spend a lot of time reading with my children that I choose and I select are never really included in most of those books.   And there was the season, you know, I'm like, frustrated, you know, I'm mad. I'm like, why? Why are they putting these books in here? And then the more I thought about it, I was like, the most you can ask for a mother to do when she's sharing these books, when it's coming from that is what she read with her children. So, am I going to be mad at her that she didn't read what I think she should read? No, do I wish that it had been more expansive? Sure, I do. But how many of us wouldn't go back and do something differently if knowing what we know today or whatever. So, I wrote a companion like the I see not to replace those books. But this book is filled with African American and black diasporic children's literature starting from preschool all the way through high school.   The first part of the book, I talk about what I'm looking for specifically in books about black American culture, and why those things are important. So, the first few chapters, first five chapters are really teaching the teacher. And then the rest of the book, which makes up most of the book are really rich annotated book lists with descriptions why I chose the book discussion questions, project ideas, and something called second helpings. Like when you think of a big soul food dinner, you go through the line the first time and you fill your plate, but then you go back for second helpings of the things that taste the very best. So, if your child likes this book, then here are two second helpings that they also would probably enjoy. And you know, the book was years in the making, I read all 300 plus books in there from cover to cover. And that's kind of my contribution to raising our children.   Laura Dugger: (56:00 - 56:40) Wow, I mean, it is a stunning piece of work. And there's so much for your family, but also for all of us. So, I think of being one of your kids, what a treasure that their mom read 300 books and put this together. But for all of us, I love books on books. And like you said, we can use it to go to the library or then once we read those and find which other ones we love, we can add it to our home collection. So, thank you for that powerhouse of work. And Amber, there's still so much more that you could share with us. Where can we go after this conversation to connect with you or to learn more?   Amber O'Neal Johnston: (56:42 - 56:56) Go to heritagemom.com. And there you'll find all of my books and years' worth of blog posts and book recommendations and other things. My Instagram is @heritagemomblog and the same at Facebook.   Laura Dugger: (56:56 - 57:12) Wonderful. Okay, we will add those links to the show notes for today's episode. And you may be familiar that we're called The Savvy Sauce because savvy is synonymous with practical knowledge. And so, as my final question for you today, Amber, what is your savvy sauce?   Amber O'Neal Johnston: (57:12 - 57:50) Oh, this is such a great question. I love this part of your podcast. I would say that my savvy sauce is learning to be a really great listener. Like if there's nothing else, then that's listening to my husband and the things of his heart and listening to my children and my neighbors and my friends.   But also, people I don't know, people in other places. And also, people I disagree with and being willing to be quiet and listen and take what I can from what they're sharing as well. So, that is, I think my savvy sauce is being an introspective listener.   Laura Dugger: (57:50 – 58:13) That is well said. You are such an inspiring and creative soul. And I have thoroughly enjoyed this chat. And I know I've been hearing you speak on other podcasts and reading your work for years. So, this was such a treat to get to connect with you today. And I just want to say thank you for being my guest.   Amber O'Neal Johnston: (58:14 - 58:16) Thank you so much for having me.   Laura Dugger: (58:16 - 1:01:59) One more thing before you go. Have you heard the term gospel before?   It simply means good news. And I want to share the best news with you.   But it starts with the bad news.   Every single one of us were born sinners, but Christ desires to rescue us from our sin, which is something we cannot do for ourselves.   This means there is absolutely no chance we can make it to heaven on our own.   So, for you and for me, it means we deserve death, and we can never pay back the sacrifice we owe to be saved.   We need a Savior. But God loved us so much, he made a way for his only son to willingly die in our place as the perfect substitute.   This gives us hope of life forever in right relationship with him. That is good news. Jesus lived the perfect life we could never live and died in our place for our sin.   This was God's plan to make a way to reconcile with us so that God can look at us and see Jesus.   We can be covered and justified through the work Jesus finished if we choose to receive what He has done for us.   Romans 10:9 says, “That if you confess with your mouth Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.”   So, would you pray with me now?   Heavenly Father, thank you for sending Jesus to take our place.   I pray someone today right now is touched and chooses to turn their life over to you. Will you clearly guide them and help them take their next step in faith to declare you as Lord of their life?   We trust you to work and change lives now for eternity. In Jesus' name we pray. Amen. If you prayed that prayer, you are declaring him for me, so me for him.   You get the opportunity to live your life for him.   And at this podcast, we're called The Savvy Sauce for a reason.   We want to give you practical tools to implement the knowledge you have learned. So, you ready to get started?   First, tell someone. Say it out loud. Get a Bible.   The first day I made this decision, my parents took me to Barnes & Noble and let me choose my own Bible.   I selected the Quest NIV Bible, and I love it. You can start by reading the book of John. Also, get connected locally, which just means tell someone who's a part of a church in your community that you made a decision to follow Christ.   I'm assuming they will be thrilled to talk with you about further steps, such as going to church and getting connected to other believers to encourage you.   We want to celebrate with you too, so feel free to leave a comment for us here if you did make a decision to follow Christ.   We also have show notes including where you can read scripture that describes this process. And finally, be encouraged.   Luke 15:10 says, “In the same way I tell you, there is rejoicing in the presence of the angels of God over one sinner who repents.”   The heavens are praising with you for your decision today.   And if you've already received this good news, I pray you have someone to share it with. You are loved and I look forward to meeting you here next time.

Author and creator Anela Malik joins Dr. Cassandre Dunbar to explore American Soul: The Black History of Food in the United States. Together they unpack the wellness wisdom in Black food traditions—and how honoring soul food can be a radical act of self-care.In this episode, we discussed: • How National Geographic discovered Anela Malik and sparked American Soul • Why Black and Indigenous foodways were the first “farm-to-table” movement • The real story behind soul food and wellness • Writing a book while running a business + navigating ADHD

Shame is heavy—and most of us carry more of it than we realize. Therapist and author Dr. Zoe Shaw joins me to unpack complex shame and share what it really takes to heal, reclaim your worth, and show up fully as yourself.Therapist and author Dr. Zoe Shaw introduces the concept of complex shame—a deeper, more persistent form of shame that can't be erased with outside compassion alone.Dr. Zoe opens up about her own story of teenage pregnancy, being sent away to a maternity home, and the years of overachievement she used to mask her pain. She explains how complex shame develops, the many ways it shows up—racial, generational, religious, body, gender—and why real healing requires self-compassion, accountability, and forgiveness.At the heart of her message: you are worthy to show up exactly as you are.✨ In this episode, we cover:The difference between “simple” shame and complex shameDr. Zoe's personal journey through secrecy, grief, and overachievementThe many forms of shame and how to recognize themWhy self-compassion is non-negotiable for healingTools for forgiveness and rewriting your storyHow releasing shame creates freedom, authenticity, and hope

So many of us have been taught to ignore our bodies—to overwork, overgive, and override our intuition. In this episode, I'm joined by intuitive psychic medium and author Aycee Brown, who shares how human design, astrology, numerology, and ancestral wisdom can guide us back home to ourselves.Aycee Brown brings a refreshing, grounded perspective to the world of spirituality. As a psychic medium and teacher, she uses tools like human design, numerology, and astrology not as rigid labels, but as pathways to self-trust and healing.In our conversation, Aycee reflects on growing up in a family of healers, healing from emotionally immature parents, and what it means to shed the weight of respectability politics. We talk about the traps of capitalism and hustle culture, how projectors often get mislabeled as “overnight successes,” and the importance of honoring your design in relationships. In this episode, we cover:How human design, numerology, astrology, and cardology intersectThe truth behind “overnight success” and why projectors feel it mostHealing the wounds of eldest daughters and emotionally immature parentsThe ways capitalism disconnects us from intuition—and how to resistUsing your human design to navigate love, work, and friendshipsResources & LinksConnect with Aycee: ayceebrown.com | @ayceebrownCLICK HERE to Pre-order her forthcoming book Embody Your MagicExplore Aycee's courses and workshops on human design, astrology, and numerology

Back in 2001, Writers & Books asked a question: what if we all read the same book? What if we got together to discuss it, and meet the author, and consider its themes? Since then, one book each year earns that distinction. The program is now called "Rochester Reads," and it's back next week with the 2025 selection, "Soil: The Story of a Black Mother's Garden" by Camille Dungy. We'll welcome Dungy to discuss her work in advance of her visit to Rochester.Our guests: Camille Dungy, poet, Distinguished University Professor at Colorado State University and author of "Soil: The Story of a Black Mother's Garden" Tyler Barton, artistic director at Writers & Books Tonya Noel, co-founder of Flower City Noire Collective ---Connections is supported by listeners like you. Head to our donation page to become a WXXI member today, support the show, and help us close the gap created by the rescission of federal funding.---Connections airs every weekday from noon-2 p.m. Join the conversation with questions or comments by phone at 1-844-295-TALK (8255) or 585-263-9994, email, Facebook or Twitter. Connections is also livestreamed on the WXXI News YouTube channel each day. You can watch live or access previous episodes here.---Do you have a story that needs to be shared? Pitch your story to Connections.

Back in 2001, Writers & Books asked a question: what if we all read the same book? What if we got together to discuss it, and meet the author, and consider its themes? Since then, one book each year earns that distinction. The program is now called "Rochester Reads," and it's back next week with the 2025 selection, "Soil: The Story of a Black Mother's Garden" by Camille Dungy. We'll welcome Dungy to discuss her work in advance of her visit to Rochester.Our guests: Camille Dungy, poet, Distinguished University Professor at Colorado State University and author of "Soil: The Story of a Black Mother's Garden" Tyler Barton, artistic director at Writers & Books Tonya Noel, co-founder of Flower City Noire Collective ---Connections is supported by listeners like you. Head to our donation page to become a WXXI member today, support the show, and help us close the gap created by the rescission of federal funding.---Connections airs every weekday from noon-2 p.m. Join the conversation with questions or comments by phone at 1-844-295-TALK (8255) or 585-263-9994, email, Facebook or Twitter. Connections is also livestreamed on the WXXI News YouTube channel each day. You can watch live or access previous episodes here.---Do you have a story that needs to be shared? Pitch your story to Connections.

This episode is a little different than most.....OK, a lot different. We snuck into our studio over the weekend just two days before Melanie was set to move her whole family across the country because we wanted to deliver a message to YOU! Things are changing in the Den, but like motherhood, we adapt. Make sure you're following the podcast on all platforms for updates on new episodes, live shows, and community events!And if you're in Atlanta on November 3rd, come to our live show! https://citywinery.com/atlanta/events/the-mamas-den-podcast-live-6vpkv0________________________ Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas on Instagram:The Mama's Den - @themamasdenpodcastAshley - @watermeloneggrollsCodie - @codiecoMelanie - @melaniefiona Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

The U.S. is one of only seven countries to see a significant increase in maternal mortality rates in 2023, according to the World Health Organization.The U.S. sees steeper rates than any other high-income country, and maternal and infant mortality risks spike further in Black community.Delaware was among seven states with the lowest maternal mortality rates in the nation in 2024. But Black pregnant people here are still significantly more at risk during pregnancy and postpartum, representing 45% of the maternal deaths despite making up only 21% of the state's population.Delaware-based organization Black Mothers in Power wants to see those numbers drop in the First State. That's why they're opening a Maternal Care Center in Wilmington, according to BMIP Founder and Wilmington City Councilwoman Shané Darby.She and project director Kristin Bainger sit down with Delaware Public Media's Abigail Lee to talk about the ins and outs of the new facility.

What does it mean to truly belong? Author Ebony LaDelle joins me to talk about her new anthology You've Got a Place Here Too, a collection of love stories set on HBCU campuses that remind us how affirming it is to see yourself reflected in the pages of a book.In this episode, Ebony opens up about her own journey to Howard University, the teacher who changed her life, and why representation in literature is not just entertainment but a radical act of healing and affirmation. We explore the ways a place becomes its own character in storytelling, what it means to raise emotionally intelligent boys, and how Black teens can learn to see themselves as worthy of safe, expansive, joyful love.In this episode, we talk about:The inspiration behind You've Got a Place Here TooWhy HBCUs are such powerful backdrops for stories of love and identityRaising boys who grow into safe, emotionally intelligent menHow literature can expand what's possible for Black youth and communitiesResources & LinksConnect with Ebony LaDelle: @ebonyladelleCLICK HERE to buy You've Got a Place Here Too and Love Radio on our Bookshop.org storefrontVisit Ebony's site for tour dates: ebonyladelle.com/events

Too many women are told that painful periods, heavy bleeding, and exhaustion are “just part of being a woman.” They're not. In this episode, Dr. Kameelah Phillips, OBGYN and author of The Empowered Hysterectomy, breaks down the truth about fibroids, hysterectomies, and perimenopause—and why informed choices matter for every woman's health. Dr. Phillips shares why nearly 80% of Black women will experience fibroids by age 50, how medical gaslighting keeps too many of us suffering in silence, and what real informed consent should look like in the exam room. With honesty and humor, she also opens up about her own journey through perimenopause, the power of hormone therapy, and why even world-class athletes like Serena Williams aren't immune from poor medical advice.In this episode, you'll learn:How to recognize the overlooked signs of fibroids (beyond heavy bleeding)Alternatives to hysterectomy: from hormonal therapies to minimally invasive proceduresWhat perimenopause really is (and why it can last up to 10 years)How hormone therapy works, who it helps, and where plant-based supports fit inPractical ways to advocate for yourself and push back against medical gaslightingResources & LinksCLICK to PURCHASE The Empowered Hysterectomy by Dr. Kameelah Phillips Follow Dr. Phillips on Instagram: @DrKameelahSays Learn more at Cala Women's Health, NYCWant more? I share unfiltered reflections, bonus wellness tools, and behind-the-scenes stories from Be Well, Sis on my Substack. Come hang out there →Bewellsis.substack.comWe're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. This episode was edited by Victoria Marin. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This summer, we said hello to the Mama's Den village as a party of 3 and we are running this episode back for everyone new to the Den AND because in exactly 7 weeks, Melanie, Ashley, and Codie will be LIVE in Atlanta at City Winery. Get to know where we've been, who we are, and how we are rolling with the changes 2025 has brought us.Now more than ever, these mamas are juggling motherhood, entrepreneurship, and personal growth - still doing their best to choose joy and lean on community. If you're out here doing the best with what you've got, this is your reminder: joy is still available to you.Want to see The Mama's Den live in Atlanta on November 3rd? Get your tickets here: https://citywinery.com/atlanta/events/the-mamas-den-podcast-live-6vpkv0 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Blue Spaces, Green Spaces, and the State of Publishing with special guest Elisha Miranda from the Lansing Libraries.  Cheryl's Books:      A Marriage at Sea: A True Story of Love, Obsession, and Shipwreck by Sophie Elmhirst  Toni at Random: The Iconic Writer's Legendary Editorship by Dana A. Williams  Mentioned:  Barack Obama Releases Summer Reading List | Kirkus Reviews (link is in article)  2025 Summer Reads - LSJ | Capital Area District Libraries  The Owl Diaries (series) by Rebecca Elliott  Jessica's Books:     Nature and the Mind: The Science of How Nature Improves Cognitive, Physical, and Social Well-Being by Marc G. Berman   The Magician of Tiger Castle by Louis Sachar  Mentioned:  One Grand Read Official Site  Better Living Through Birding: Notes from a Black Man in the Natural World by Christian Cooper (Ep. 5 and Ep.20, Cheryl's take in RR Ep. 82)  Wild Girls: How the Outdoors Shaped the Women Who Challenged a Nation by Tiya Miles (Ep. 3)  Soil: The Story of a Black Mother's Garden by Camille T. Dungy  (RR Ep. 74)  Holes by Louis Sachar   Sideways Stories from Wayside School by Louis Sachar  Mari's Books:     Tall Water by SJ Sindu  Chapter Books:  Willow's Woods series by Suzanne Selfors Hut! Hut! Hike! by Andrew Maraniss Pet Sitter (Miles Lewis series) by Kelly Starling Lyons Arco's Little House by Jess Fogel (Actually closer to a picture book) Shuri Takes Control (Marvel After-School Heroes) by Terrance Crawford  Mentioned:  Branches Chapter Books by Scholastic Inc. Check out our 100 Books Under 100ish Pages list for new, independent readers  Elisha's Books:  Kaya of the Ocean by Gloria L. Huang  Bhai for Now by Maleeha Siddiqui  Everything We Never Had by Randy Ribay (Mari's take, Ep. 10) 

Grammy-nominated harpist Brandee Younger reminds us that joy isn't a luxury—it's survival. In this episode, we dive into her latest project Gadabout Season, the realities of life on tour, and the intentional ways she's learned to rest and replenish.We also get real about navigating fibroids, the body's quiet signals of exhaustion, and how art can be both medicine and resistance. From savoring good food to embracing naps and stillness, Brandee shares the everyday practices that keep her grounded—and how joy itself can be a radical act of healing.Whether you're an artist, wellness seeker, or just trying to find peace in the middle of chaos, this conversation will remind you to slow down, listen to your body, and claim joy in the small moments. In this episode, we talk about:The inspiration behind Gadabout Season and what it taught her about slowing downHow touring impacts the body, mind, and spiritLiving with and talking about fibroids The small but powerful rituals that restore joy

Get ready for a crash course in sex ed! Sexologist and certified sex educator Shan Boodram breaks down what healthy sexual development looks like for kids and teens. From teaching body awareness to navigating first crushes, romantic relationships, and intimacy - Shan shares how to have open, age-appropriate conversations with your children. Trigger Warning: the conversation also offers advice and insights around sexual assault and how to empower children to speak up. This episode is packed with tools and resources to help parents guide their kids through one of the most important (and often overlooked) parts of growing up.For more resources, go to LoversByShan.com. Also check out Shan's Sex Ed Crash Course on YouTube and her MasterClass (The Art of Sex Appeal).________________________ We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoMelanie - @melaniefiona

Unveiling the Challenges of Maternal Health for Black Women in Portugal.In this new episode of Narratives of Purpose's special series from the 2025 HIMSS European Health Conference, host Claire Murigande speaks with Carolina Coimbra, a doula and activist for pregnancy and childbirth rights.Carolina is also the co-founder of SaMaNe, an association which aims to address the disparities in maternal healthcare experienced by Black and Afro-descendant women in Portugal, particularly through rigorous data collection and community engagement initiatives. Carolina mentions her role as an advisor in the Portuguese Parliament, where her advocacy work has culminated in the approval of a groundbreaking national law, the first of its kind in Europe, that defines obstetric violence. Through Carolina's insights, we gain a profound understanding of the intersectionality of health disparities and the need for systemic change.Be sure to visit our podcast website for the full episode transcript.LINKS:Read about obstetric violence recognition in the Portuguese law on the respectfulcare.eu websiteConnect with Carolina Coimbra: INSTAGRAM | LINKEDIN | FACEBOOKLearn more about Carolina's work at aminhadoulacarolina.pt Find more information about the SaMaNe association at associacaosamane.orgFollow SaMaNe on social media: Facebook Follow our host Dr. Claire Murigande: WEBSITE | LINKEDINFollow us: LinkedIn | Instagram Connect with us: narrativespodcast@gmail.com | subscribe to our news Tell us what you think: write a review This interview was recorded by Megan McCrory from the SwissCast Podcast Network. This series was produced with the support of Shawn Smith at Dripping in Black.CHAPTERS:00:00 - The First European National Law Defining Obstetric Violence01:23 - Introducing Carolina and the SaMaNe...

It's the start of a new school year so we thought we'd reshare this essential episode, in case you missed it! We're joined by Dr. Chinwe Williams, a licensed professional counselor, to explore the nuanced landscape of children's and adolescents' mental health. Dr. Williams breaks down how today's unique challenges – from digital overwhelm to academic pressures – are shaping our youth's mental well-being. Through practical insights and professional expertise, she guides us through recognizing the early signs of mental health struggles while offering tangible strategies for creating supportive, nurturing environments where our children can thrive.Episode Takeaways:Your child's irritability and anger might be signs of deeper mental health struggles, not just typical teen behaviorToday's kids navigate unique mental health challenges from their digital lives and academic pressuresResilience can be taught and strengthened through intentional parenting strategiesWhen parents prioritize their own mental wellness, they show their children what healthy coping looks likeStrong emotional bonds between parents and children create the safety net needed for mental wellnessRelevant links: Connect with Dr. Chinwe on Instagram and visit her website! Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Mamas are joined by Charles Johnson, single dad and founder of the nonprofit 4Kira4Moms. After losing his wife Kira during childbirth, Charles turned his pain into purpose - advocating (all the way to Congress) to end maternal mortality while navigating the hardship and humor of raising his two sons. In this episode, Charles gets real about solo parenting, finding work-life balance, and building the village it takes to do it all. He reminds us that joy and grief can live in the same house - and that showing up for your kids and your purpose is a powerful act of love and legacy.Go to 4Kira4Moms.com to get involved and advocate for better maternal health outcomes.________________________ We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoMelanie - @melaniefiona

In this solo episode, I'm wrapping up our Summer of Joy series with personal reflections, wellness updates, and what's been inspiring me lately. From navigating heavy world events to rediscovering my gym groove, tending my garden, and diving into some incredible reads, I'm sharing the everyday joys that have been keeping me grounded.Plus, I'm inviting you to join the conversation over on my Substack — whether you want to contribute your own reflections or simply read along.On My Radar:Solo Travel with Tracee Ellis Ross (Roku) — joyful, soulful solo adventuresLove Radio by Ebony LaDelle — a sweet, quick read for light escapeLiving in Wisdom by Devi Brown — reflections on authenticity and healingNo Holes Barred by Mandii B & Weezy — bold, unapologetic storytellingBraiding Sweetgrass by Robin Wall Kimmerer — on reciprocity and gratitudeWant more? I share unfiltered reflections, bonus wellness tools, and behind-the-scenes stories from Be Well, Sis on my Substack. Come hang out there →Bewellsis.substack.comResources & LinksBrowse every book mentioned: My bookshop.org/bewellsis storefront (Affiliate Disclosure: As a Bookshop.org affiliate, I earn a small commission from qualifying purchases made through the links provided. Every purchase also supports local independent bookstores)Follow Be Well, Sis on Instagram: @bewellsis_podcastWe're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

It is Black Philanthropy Month, and I couldn't think of a better conversation to spotlight this than with two incredible women behind the Black Coalition for Safe Motherhood, Dr. Leslie Farrington and Khadejah Stegall. When it comes to giving birth while Black in America, having advocacy skills can literally save lives.BCFSM's ACTT framework of “ask questions, claim your space, trust your body, tell your story”, equips birthing people and supporters to speak up in medical settings, reduce communication breakdowns, and secure dignified, safer care.You'll hear how a Mother's Day email push brought in their first recurring donor, why you should integrate a monthly ask into everything, and how they offer tangible value to supporters with free monthly workshops.If you're a small team looking to diversify beyond grants, streamline tools, and grow recurring revenue with focused storytelling, this conversation is a playbook you can borrow today.Resources & LinksLearn more about Black Coalition for Safe Motherhood on their website, join a free ACTT workshop, and check out their monthly giving program, The Advocates.Connect with Leslie: leslie@bcfsm.org Connect with Khadija: info@blackcoalitionforsafemotherhood.org. This show is brought to you by iDonate. Your donation page is leaking donors, and iDonate's new pop-up donation form is here to fix that. See it in action. Launch the interactive demo here and experience how a well-timed form captures donors in the moment they care most. Let's Connect! Send a DM on Instagram or LinkedIn and let us know what you think of the show! My book, The Monthly Giving Mastermind, is here! Grab a copy here and learn my framework to build, grow, and sustain subscriptions for good. Want to book Dana as a speaker for your event? Click here!

Would you rather your kid have lice…or the stomach flu?? In this episode, the Mamas play a game of Would You Rather? - unpacking everything from funny hypotheticals to real-life boundaries and the many messy moments in parenting. It's a lighthearted convo full of laughs, real talk, and proof that every mama has her own way of handling motherhood in the wild.________________________ We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoMelanie - @melaniefiona________________________ We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas on IG: @themamasdenpodcastAshley - @watermeloneggrollsCodie - @codieco Melanie - @melaniefionaFor more Black Love interviews and articles, and to watch The Mama's Den podcast, visit www.BlackLove.com

When ambition meets authenticity, everything changes.In this episode, I'm joined by writer, former attorney, and media strategist Faye McCray for a conversation about career pivots, parenting, and finding yourself beyond the grind. We talk about navigating predominantly white spaces, raising kids with intention, and why authenticity (not hustle) should be our measure of success.Faye also shares her journey from law to media and consulting, how storytelling can build true connection, and the boundaries that help her protect her peace. If you've been rethinking your career path, craving more balance, or just wanting to feel more like yourself in every space you occupy, this one's for you.In this episode we discussed:Your career path doesn't have to be linear to be successful.Connection and empathy are essential in both life and business.Parenting is a lesson in flexibility, patience, and introspection.Boundaries protect your energy and purpose.Authenticity is the new measure of success.Want more? I share unfiltered reflections, bonus wellness tools, and behind-the-scenes stories from Be Well, Sis on my Substack. Come hang out there →Bewellsis.substack.comResources & LinksConnect with Faye McCray on Instagram: @heyfayemccray Read her newsletter https://whatifitallworksout.substack.com/Learn more about her work: fayemccray.com Follow Be Well, Sis on Instagram: @bewellsis_podcastWe're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert.Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Candice Bolden, entrepreneur and former professional dancer, opens up about her journey with PCOS (Polycystic Ovarian Syndrome) - from battling weight gain and skin issues to being told she'd struggle to conceive. With lots of research, faith, and support from her husband, ex-NFL player Omar Bolden, Candice reversed her symptoms through major lifestyle changes - and now they're proud parents to a baby girl! This episode is a powerful reminder that you can take control of your health and how motherhood can inspire a whole new mindset.Check out The Mama's Den episode with Candice's husband, Omar here: https://podcasts.apple.com/us/podcast/the-mamas-den/id1616159115?i=1000674715097________________________ We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas on IG: @themamasdenpodcastAshley - @watermeloneggrollsCodie - @codieco Melanie - @melaniefionaFor more Black Love interviews and articles, and to watch The Mama's Den podcast, visit www.BlackLove.com

Your authentic self isn't found- it's created moment by moment. What does it really mean to live authentically beyond the social media buzzwords? In this episode, wellness educator and author Devi Brown joins me to explore the lifelong work of becoming your truest self.We talk about:Why “authenticity” is more than a social media trendHow to hold joy and grief in the same breathThe role of patience and process in self-masteryPractices to ground you in who you really areWant more? I share unfiltered reflections, bonus wellness tools, and behind-the-scenes stories from Be Well, Sis on my Substack. Come hang out there →Bewellsis.substack.comResources & Links Mentioned:

Medsi AI: The selfie and voice scan revolutionizing healthcare in Mexico In this week's episode, we explore an innovative health platform called Medsi AI that can measure your heart rate and assess mental well-being - just from a one-minute selfie and a short voice recording. Developed in Mexico to address a health system struggling to meet the needs of an ageing population, Medsi AI is working alongside the government to expand access to care. With over half of healthcare spending coming directly from individuals and millions without coverage, this cutting-edge tool offers a glimpse into the future of affordable, accessible health diagnostics. Maes Negras: Creating opportunities for black mothers in Brazil We also shine a light on Maes Negras, a Brazilian platform dedicated to helping black mothers secure employment, gain mentorship, and grow their businesses. Founded by Thais Lopes, the initiative offers a one-stop solution for career support, skill development, and networking opportunities. In a country where systemic barriers still limit opportunities for many, Maes Negras is building a pathway for economic empowerment and long-term success for one of Brazil's most underrepresented communities. The programme is presented by Gareth Mitchell and the studio expert Angelica Mari.   More on this week's stories: MedsiAI Maes Negras   Production Manager: Liz Tuohy Editor: Ania Lichtarowicz For the PodExtra version of the show please subscribe via this link: https://somewhere-on-earth-the-global-tech-podcast-the-podextra-edition.pod.fan/ Follow us on all the socials: Join our Facebook group Instagram BlueSky   If you like Somewhere on Earth, please rate and review it on Apple Podcasts or Spotify Contact us by email: hello@somewhereonearth.co Send us a voice note: via WhatsApp: +44 7486 329 484   Find a Story + Make it News = Change the World Learn more about your ad choices. Visit megaphone.fm/adchoices

AD, reality TV star and podcast host, joins the Mamas to dish on going from a heartbreak on Love is Blind to finding her happily-ever-after on Perfect Match - where she met her fiancé, Ollie Sutherland. Now expecting their first child (we're screaming!), AD spills all the tea on her pregnancy body changes, planning two weddings, and how she's carrying her biggest life lessons into motherhood and marriage. The Mamas swap wisdom on breastfeeding, postpartum, and building a partnership...showing that no matter how you become a mama - self-care, support, and communication are everything.________________________ We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoMelanie - @melaniefiona________________________ LOVE BLACK LOVE? Subscribe to our channel: https://www.youtube.com/c/blacklove?s...For more Black Love interviews and articles, visit http://www.BlackLove.comFollow Facebook: blacklovedoc  Instagram: blacklove  Tiktok: blackloveinc#BlackLoveDoc #blacklove #blacklovemagic

Racial trauma. Misdiagnosis. Medical gaslighting.This episode explores how racism becomes a public health crisis—especially when it comes to the mental health of Black communities.I'm joined by Dr. Ingrid Waldron—professor, researcher, and author of From the Enlightenment to Black Lives Matter—for a powerful and unfiltered conversation about the systemic forces that shape how mental illness is diagnosed, treated, and too often ignored in Black bodies.Originally recorded for National Minority Mental Health Awareness Month, this conversation is more timely than ever.We discuss:Why schizophrenia is disproportionately diagnosed in Black menHow the “strong Black woman” trope blocks empathy and access to careWhat medical gaslighting actually looks like in clinical settingsThe physical toll of racial stress and internalized traumaResources Mentioned:

You're doing the skincare, taking your probiotics, checking the boxes-but still feeling off? You might be skipping the most important parts of self-care: safety, rest, connection, and stability.In this episode, I sit down with Ericka Nicole—founder of Silken and host of Boss Babe Reset—to explore the five levels of the Self-Care Pyramid and why burnout often stems from neglecting the basics, not just doing too much.We discuss: The 5 levels of the Self-Care Pyramid (based on Maslow's Hierarchy of Needs)Why so many of us feel unsafe—and how that affects our mental healthThe importance (and difficulty) of building community as an adultReal talk on burnout, financial insecurity, and finding joy anywayThis conversation is hilarious, honest, and full of wisdom for anyone navigating adulthood with big dreams and low energy. Mentioned in this episode: – Ericka's brand: Silken Co. – Ericka's podcast: Boss Babe Reset – Ericka's personal IG: @theerickanicoleIf you've ever felt like your life is “on paper” great but still not quite right—this episode is for you.Guest Spotlight: Sign up to my summer of joy journey through my substack hereConnect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Have you ever sat down to “relax” only to realize your jaw is clenched, your mind is racing, and your body is still bracing for impact? What if the real reason you can't rest… is because stress has become your comfort zone?In this episode, we sit down with Tracie Braylock- nurse, wellness educator, and author of Radical Relaxation—to explore why stillness feels so foreign and how we can rewire our nervous systems to embrace it.We unpack:How chronic stress becomes part of our identityWhat it means to practice relaxation like a muscleFaith, healing, and the burdens we were never meant to carryPractical rest rituals (that don't require a plane ticket or a perfect day)

We're halfway through the year—and it's the perfect time to pause, reflect, and realign. In this solo check-in, Dr. Cassandre shares where she is with her 2025 goals, what she's been reading for fun (no self-help in sight!), and how a guided meditation challenge is helping her unlearn toxic habits and visualize her next chapter—with science to back it up.She also shares a few things on her radar, including the Insight Timer app, a powerful 7-day meditation series by Justin Michael Williams, the joy of writing on Substack, and the underrated beauty of slow foods. In this episode, we discussed:A transparent look at Be Well, Sis' mid-year goals + where we standBooks on her summer reading list: Happy Land, Matriarch by Tina Knowles, Love RadioThe Insight Timer app + 7-Day “Stop Holding Yourself Back” meditation challengeThe power of visualizationWhat “slow foods” are teaching her about mindfulnessA listener DM that came right on timeA “Not Well, Sis” letter about choosing to live child-free Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend and leave a 5 Star Rating on Apple Podcast and Spotify!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if the key to finding true love isn't in the apps, the rules, or the glow-up—but in how deeply you're connected to your own worth?This week, I'm joined by Francesca Hogi—former matchmaker, dating coach, and author of How to Find True Love- for a conversation that's equal parts soul medicine and real-world wisdom. Together, we unpack what it really means to invite love into your life from the inside out.

A wide range of titles with special guest and CADL staff member, Mark Neese.  Cheryl's Books:     The Humane Gardener: Nurturing a Backyard Habitat for Wildlife by Nancy Lawson (ebook) A Northern Gardener's Guide to Native Plants and Pollinators: Creating Habitat in the Northeast, Great Lakes, and Upper Midwest by Lorraine Johnson and Sheila Colla For a Girl Becoming by Joy Harjo Mentioned: Landscaping with Native Plants of Michigan by Lynn M. Steiner Native Plant Gardening for Birds, Bees & Butterflies - Lower Midwest by Jaret C. Daniels The Scorpio Races by Maggie Stiefvater Girl Warrior by Joy Harjo (October 2025 release – not in system for holds yet) Dark Renaissance: The Dangerous Times and Fatal Genius of Shakespeare's Greatest Rival by Stephen Greenblatt On Being with Krista Tippet podcast interview with Mary Oliver:  “I Got Saved by the Beauty of The World”  https://onbeing.org/programs/mary-oliver-i-got-saved-by-the-beauty-of-the-world/ Jessica's Books:    The Listeners by Maggie Stiefvater Death at the White Hart by Chris Chibnall Change the Recipe: Because You Can't Build a Better World Without Breaking Some Eggs by José Andrés  Mentioned: Soil: The Story of a Black Mother's Garden by Camille Dungey Shiver by Maggie Stiefvater Broadchurch (created by Chris Chibnall) True Gretch: What I've Learned About Life, Leadership, and Everything in Between by Gretchan Whitmer Mari's Books:    The Burning Season by Caroline Starr Rose Tyger by S. F. Said The Crow Trilogy:  The Outlaw by Nancy Vo, The Ranger by Nancy Vo, The Runaway by Nancy Vo Mentioned:  Headstrong Hellie: The Story of Hallie Morse Daggett the First Female “Fire Guard” by Aimée Bissonette Mark N.'s Books:    Terror in the City of Champions: Murder, Baseball, and the Secret Society that Shocked Depression-era Detroit by Tom Stanton  On the Hippie Trail: Istanbul to Kathmandu and the Making of a Travel Writer by Rick Steves The Name of This Band is REM: A Biography by Peter Ames Carlin  The Swerve: How the World Became Modern by Stephen Greenblatt Mentioned:  Books by Tom Stanton Books by Peter Ames Carlin On the Nature of Things by Lucretius (ebook)

Is your kid's bedtime routine a sweet dream…or a beautiful nightmare? In this episode, the Mamas are joined by Brandi Jordan - pediatric sleep specialist, postpartum doula, lactation consultant, and professional baby whisperer. Brandi breaks down how sleep actually works, from healthy newborn sleep habits to setting boundaries with big kids who still crawl into your bed. She talks about dream feeds, developmental milestones, co-sleeping vs. the cry-it-out method, and how to create the right environment for restful sleep - for your little ones and yourself. Because yes, Village, your sleep matters too.Check out Brandi's agency - The Cradle Company, her podcast "Dear Doula", and follow her on Instagram @brandi_jordan_official for more tips.________________________ We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoMelanie - @melaniefiona________________________ LOVE BLACK LOVE? Subscribe to our channel: https://www.youtube.com/c/blacklove?s...For more Black Love interviews and articles, visit http://www.BlackLove.comFollow Facebook: blacklovedoc Instagram: blacklove Tiktok: blackloveinc#BlackLoveDoc #blacklove #blacklovemagic

What does it mean to be well read in 2025? Dr. Cassandre Dunbar sits down with the co-hosts of She Well Read to talk books, balance, and Black joy.In this episode, Cassandre is joined by Alana and Samra, co-hosts of the She Well Read podcast—a book club for every kind of reader. Together, they explore the intersections of creativity, community, and self-discovery while reflecting on their journeys through mental, physical, and spiritual wellness.The conversation spans everything from the challenges of launching a podcast to navigating relationships in your twenties, and how literature can offer both escape and healing. They also reflect on their recent participation in the Black Romance Book Festival—an event that, while now passed, sparked rich discussions on representation, especially for LGBTQIA+ love stories, and the emotional power of romance novels and memoirs.From favorite authors to Beyoncé-themed dinner parties, this episode is a celebration of Black women's voices, joy, and the many ways books connect and transform us. Key Takeaways:Mental health care should be a constant—not a crisis response.Romance novels can reignite a love for reading and foster emotional connection.Representation in literature—especially LGBTQIA+ stories—matters.Being “well-read” goes beyond book counts; it's about curiosity, reflection, and connection.Mentioned in This Episode:She Well Read PodcastBlack Romance Book Festival (now concluded, but look out for the 2026 dates and lineup!)Favorite authors like Kennedy RyanAudiobooks, spicy romance, and literary guilty pleasuresDream literary dinner party guests (yes, Beyoncé made the list)

A few weeks ago, we dropped Mama's Den Reintroduction Part 1 - if you missed it, go run that back! In Part 2, we pick up where we left off…but this time, we're officially down one Mama. Codie, Ashley, and Melanie open up about Felicia's decision to step away from the show to pursue her next chapter (we love you and love this for you, Fee!). The Mamas also get real about where they are now - juggling motherhood, entrepreneurship, and personal growth - while doing their best to choose joy and lean on community. If you're out here doing the best with what you've got, this is your reminder: joy is still on the table.________________________ We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoMelanie - @melaniefiona________________________ LOVE BLACK LOVE? Subscribe to our channel: https://www.youtube.com/c/blacklove?s...For more Black Love interviews and articles, visit http://www.BlackLove.comFollow Facebook: blacklovedocInstagram: blacklove  Tiktok: blackloveinc#BlackLoveDoc #blacklove #blacklovemagic

In this bold and honest conversation, Dr. Cassandre Dunbar is joined by the unapologetic and insightful Mandii B — co-host of the Decisions Decisions podcast and co-author of the new book No Holes Barred: A Dual Manifesto of Sexual Exploration and Power.Together, they talk about everything from redefining intimacy and navigating pleasure without shame, to healing from past relationships and reclaiming ownership of our bodies and desires. Mandii shares the personal experiences that shaped her — including her evolving relationship with her mother, the power of therapy, and how New York City's energy helped sharpen her self-awareness.This episode is an open, necessary dialogue about womanhood, sexuality, and growth — delivered with candor, laughter, and plenty of truth.Takeaways:There's a big difference between intimacy and sex — and we deserve both.Healing is messy and doesn't happen on anyone's timeline but yours.Therapy is a tool, not a weakness.Your story — no matter how complicated — has value and power.You're allowed to want more: in love, in your body, and in your life.Mentioned in this episode: – Mandii B's book No Holes Barred: A Dual Manifesto of Sexual Exploration and PowerGuest Spotlight: Mandii B has become one of the most trusted voices on women's empowerment, sexual liberation, and body positivity. She simultaneously has her finger on the pulse of “the”culture and all things pop culture, music, and business. Before becoming a full-timepodcaster and entrepreneur, Mandii worked as a tax accountant for a Big Four firm afterreceiving a Bachelor of Science in Accounting and a Bachelor of Business Administration in Business and Marketing. With much to say, Mandii is the co-host and creator of the wildly popular sex-positive, TOP 50-ranking Decisions, Decisions on Black Effect Network on iHeartMedia. Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Bozoma Saint John is a Badass Mama! From single motherhood to climbing the corporate ladder as a marketing exec, launching her hair brand Eve by Boz, and starring on The Real Housewives of Beverly Hills - Boz has done it all! But behind the glam is a woman shaped by hard-earned lessons in self-love, loss, and unstoppable growth. In this episode, Boz opens up about losing a child, becoming a widow, and being a Black woman in the boardroom...and how these moments empowered her to stand on business in every role she takes on. Through it all, Boz has not just survived, but thrived - led by intuition, divine timing, and trust in divine intervention.________________________ We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas & guest:Ashley - @watermeloneggrollsCodie - @codiecoMelanie - @melaniefionaBozoma - @badassboz________________________ LOVE BLACK LOVE? Subscribe to our channel: https://www.youtube.com/c/blacklove?s...For more Black Love interviews and articles, visit http://www.BlackLove.comFollow Facebook: blacklovedoc  Instagram: blacklove  Tiktok: blackloveinc#BlackLoveDoc #blacklove #blacklovemagic

Juneteenth is often celebrated with cookouts, music, and joy—but beneath the surface lies a powerful question: What does it truly mean to be free?In this reflective solo episode, Dr. Cassandre Dunbar explores the emotional, spiritual, and generational layers of freedom through the lens of Juneteenth and the thought-provoking film Sinners. From the delayed emancipation of enslaved people in Texas to the present-day pursuit of Black liberation, this conversation invites listeners to look inward.What does freedom feel like in your body? In your relationships? In your rest?Through storytelling, cultural critique, and heartfelt reflection, Cassandre challenges us to redefine freedom on our own terms—and to embrace Black joy not as a luxury, but as a birthright and a radical act of resistance.Key Takeaways:Juneteenth is not just a celebration—it's a call to reflect on what freedom really means.Black joy is resistance. Black rest is revolution.Cultural freedom begins with personal healing.You deserve joy that isn't rooted in struggle or survival.Freedom is a practice—one that requires care, community, and conscious choice.Sign up to my summer of joy journey through my substack hereConnect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!-We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We recently put out a listener survey and the results are in...y'all want more from the Mamas! So in this episode, while Felicia's off handling her business (we're so proud of you, Fee!), Codie, Melanie, and Ashley reintroduce themselves, reflecting on how they became the women and mothers they are today. From unplanned pregnancies and navigating pregnancy without health insurance, to finding purpose in motherhood and building community through The Mama's Den - the Mamas open up about why honest conversations matter and why they keep showing up for the Village.======We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoFelicia - @felicialatourMelanie - @melaniefiona________________________ LOVE BLACK LOVE? Subscribe to our channel: https://www.youtube.com/c/blacklove?s...For more Black Love interviews and articles, visit http://www.BlackLove.comFollow us on -Facebook: blacklovedoc  Instagram: blacklove  Tiktok: blackloveinc#BlackLoveDoc#blacklove#blacklovemagic

In this episode of Adoptees Crossing Lines, Zaira sits down with her editor and friend J Way to reflect on their experience attending the Black Mothers March in Washington, D.C. From the powerful teach in and the emotional impact of firsthand stories to the joyful moments of community and connection, they unpack what it means to organize, to protest, and to be witnessed. Together, they talk about the dystopian reality we're living in, the role of media in shaping narratives around adoption and family policing, and how they're carrying the work forward.In this episode, we cover:(00:22) The power of the Black Mothers March and what made the teach-in so impactful. 06:54) Surveillance, storytelling, and the intersections of state control and care.(11:26) Joy, organizing, and finding community as resistance.(20:39) Reproductive justice, dystopia, and the erasure of Black mothers.(33:40) What we're carrying forward—and what comes next.Call To Action:Subscribe to Adoptees Crossing Lines wherever you listen to podcasts. Follow us on social media and Substack for more content and community:Website: adopteescrossinglines.comInstagram: @adopteescrossinglinesBlueSky: adopteecrossing.bsky.socialTikTok: @adopteescrossinglines_Substack: Adoptees Crossing Lines SubstackConnect with J Way: TikTok: @itsyagirl_jway BlueSky: @itsjway.bsky.socialWork With Me: Email adopteescrossinglines@gmail.com for brand partnerships and business inquiries.Editing by J. Way (AV Editor) Special thanks to J. Way for editing this podcast. To collaborate with her, email jwayedits@gmail.com.

What's in a name? For many of us—especially those with names rooted in culture and history—everything. In this heartwarming episode, I sit down with sisters Peace and Ndidi Amadi, co-authors of the powerful and joy-filled children's book Chi Chi and Didi Love Their Names.We explore the inspiration behind their debut picture book, which centers two Nigerian-American sisters learning to love and stand proudly in their names. From navigating cultural identity to honoring the immigrant experience, Peace and Ndidi share a deeply personal journey of storytelling, sisterhood, and self-advocacy.Whether you're a parent, educator, book lover, or someone who has ever had to correct the pronunciation of your name, this episode is a celebration of diversity, belonging, and the magic of seeing yourself reflected in literature.Key Takeaways:Cultural names are stories in themselves—and they deserve respect.Representation in books can shape how children see the world—and themselves.Personal growth often comes through the challenges we didn't expect but needed.Joy lives in the moments where we choose to be fully, unapologetically ourselves.**Click to her purchase Chichi and Didi Love Their Names!**Guest Spotlight: Although most people now know Peace Amadi by her middle name, her first name is Chinyere and she is the real-life Chichi. Peace is a psychology professor, author, and speaker, and her work lies at the intersection of mental health, faith, and culture.Ndidi Amadi is the real-life Didi and has grown up to become a lawyer, educator, philanthropist and artist. Ndidi's passion lies in supporting and creating equitable opportunities for underserved communities.Connect with the Authors on Instagram:@itspeaceamadi and @legallyndidiConnect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Grammy-winning singer, author, and mama Victoria Monét is in the Den! Victoria opens up about how motherhood has shifted her mindset - from navigating the stigma of being pregnant in the music industry to guarding her joy, mastering time management, and finding inspiration for her hit song “On My Mama.” Victoria and the Mamas also talk about the power of having a village, and why leading by example and leaving a legacy matters. Plus, Victoria shares the story behind her new children's book, Everywhere You Are - a beautiful picture book about the unbreakable connection between kids and their parents.Everywhere You Are is available for pre-order now and in bookstores on June 24, 2025.======We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoFelicia - @felicialatourMelanie - @melaniefiona

I'm joined by Dr. Donna Oriowo—award-winning therapist, educator, and author known for her bold, no-BS approach to identity, intimacy, and liberation. Together, we unpack the roots of self-esteem and explore how race, gender, and cultural conditioning shape how we see ourselves—and how we can begin to unlearn it all.We talk about:Why self-esteem isn't just a personal journey—it's politicalThe role of community and culture in how we view ourselvesThe connection between disembodiment, pleasure, and worthWhat true liberation and worthiness really feel likePractical ways to begin healing your sense of worth through joy, community, and intentionResources You Might Also Like:The Black Joy Playbook by Tracey Michae'l Lewis-GiggettsPast episode with Tracey Michae'l Lewis-Giggetts Be Well, Sis SubstackDrink Water and Mind Your Business by Dr. Donna OriowoThis episode is part of our Summer of Joy series—an invitation to do the deep work of coming back home to yourself with softness, honesty, and community.

Dr. Arlene Hollingsworth - psychologist, Youtube creator, and mama of three - shares how she and her husband, Javoris (PhD), turned a family dream into Gracie's Corner - the viral YouTube series that celebrates Black culture through animated kids' songs. But the road wasn't easy! From failed businesses and financial stress to finding their way as a family during the pandemic, Arlene reflects on how staying rooted in their purpose led to their breakout hit, The Phonics Song. This episode is for every parent chasing a dream while raising little ones - proof that with patience and resilience, ordinary people can build extraordinary things.======We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoFelicia - @felicialatourMelanie - @melaniefiona

Ever feel like you're doing all the things—and still questioning whether it's enough? In this refreshingly real and laugh-out-loud conversation, I sit down with one of the funniest people I've ever met: Eboné, the powerhouse behind The Professional Homegirl Podcast.We talk exhaustion (like existential exhaustion), overachievement, spiritual resets, and how we are constantly navigating invisible pressures—from systemic racism to internalized grind culture. But it's not all heavy. This is one of those convos that feels like a deep exhale and a glass of wine with your homegirl who gets it.In this episode, we explore:Why everyone (especially Black women) is just so. damn. tired.How to reprogram your mindset and reconnect with imaginationSpiritual practices that anchor us when we're feeling depletedComparison culture, hustle fatigue, and redefining successA jaw-dropping story from The Professional Homegirl Podcast that'll leave you stunnedPlus: Behind-the-scenes podcasting real talk and why telling your story might just save someone else's life.Connect with Eboné Almon: Follow her on Instagram → @theprofessionalhomegirl Check out the show → The Professional Homegirl Podcast wherever you listen Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, the Mamas confess about the struggle of teaching kids good hygiene. Because baby! Keeping the house clean and dealing with ashy, stinky bodies is tough — and tough situations call for tough love. Hear how the Mamas are trying to instill responsibility and independence… without completely losing their cool.======We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoFelicia - @felicialatourMelanie - @melaniefiona

In this solo episode, Cassandre explores the emotional and mental shifts that come with motherhood, through the lens of matrescence — the ongoing process of becoming a mother.She shares how a recent experience reshaped her understanding of mothering, identity, and the importance of giving ourselves permission to feel — not just function.From quiet joys to the challenges that often go unnamed, Cassandre offers an honest look at the layered reality of motherhood.This episode is a gentle reflection for anyone who mothers — in ways both visible and invisible — and a reminder that change, vulnerability, and care are all part of the journey.Takeaways:Motherhood is layered, sacred, and often messy.Matrescence is a full-body, whole-life transformation.Black mothers deserve softness, support, and space to feel.You are allowed to evolve, to want more, and to need.Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. This episode was edited by Victoria Marin. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Stylist Bec Gross joins the Mamas to drop her favorite tips for feeling cute and confident in your clothes - especially for moms learning to love their postpartum bodies. From embracing your shape and dressing for your size, to building a wardrobe with key staples, Bec's here to help you rediscover your personal style. If you're trying to be outside this season, Bec's got the fashion hacks to make sure you look good and feel good!======We love getting Listener Letters! Send any thoughts or questions for the Mamas at podcasts@blacklove.com.Make sure you connect with our Mamas:Ashley - @watermeloneggrollsCodie - @codiecoFelicia - @felicialatourMelanie - @melaniefiona

Who said too much TV isn't good for you? Hosts of the TV Doctor podcast are here to chat about why actually, TV can be the perfect prescription for your wellness. From community, to representation, to escapism, we dive into the many ways in which watching tv might just be what you need. In this episode, Dr. Cassandre Dunbar is joined by media experts Dr. Michele Foss and Ashley Johnson, the dynamic duo behind The TV Doc Podcast. Together, they unpack how television and media shape our sense of identity, belonging, and emotional wellness—especially for Black and mixed-race folks navigating representation and community in an often isolating world. In this episode, we discussed:How TV and media help shape self-perception and racial identityThe emotional and therapeutic impact of nostalgic showsFandom as a powerful form of community and connectionWhy representation on screen matters for our mental healthHow to raise media-savvy, critical-thinking kids in the YouTube ageWhether you're a lifelong Trekkie or someone who finds comfort in rewatching Living Single, this conversation will remind you of the deep impact media can have on our wellbeing.Guest Spotlight: Dr. Michele Foss is what happens when you combine a Professor of Rhetoric and Media in the Department of Communication Studies at Sacramento State University with an unapologetically nerdy pop culture fanatic. From the classes she teaches (ranging from Television Criticism to Media Aesthetics to Communication Theory to Methods of Fandom Studies) to the keynote addresses and invited lectures she delivers, Dr. Foss infuses heart, creativity, inclusivity, and fun into all she does. She uses her three fancy degrees and more than 25 years of boots-on-the-ground experience to make academic concepts accessible and "sticky" for her audiences. She also wears all the hats (creator, producer, editor, writer, and host) for her podcast, The TV Doctor, where she "prescribes" what you should be watching to heal your socio-cultural ailments. She's been recognized by her university for her excellence in teaching, community service, and scholarship/creative activity. Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this solo episode of Be Well, Sis, Dr. Cassandre Dunbar shares reflections on travel, nature, and the power of pause. She recaps a joyful family trip to New Orleans, explores the healing benefits of gardening, and shares her current favorite hair care finds. Plus, she answers the first listener letter in the Not Well, Sis segment—reminding us that venting is a powerful form of self-care.If you've been feeling overwhelmed or in need of a reset, this episode offers gentle reminders to slow down, savor beauty, and stay connected.Topics Covered:Family travel as a form of self-careHow gardening supports emotional wellnessFavorite hair care products right nowWhy venting matters for mental healthThe first-ever Not Well, Sis listener letterGot a “Not Well, Sis” submission? I'd love to hear it- Send it in here!Shop the products mentioned in the On My Radar Segment here!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.