Be Well Sis: The Podcast

In today’s episode, personal trainer and future pelvic floor physical therapist Röbynn Europe demystifies all things pelvic floor health: what it is, why it matters, and how to get help when needed. Röbynn breaks down the “core as a box” (diaphragm, abs, back, pelvic floor), explains Kegels beyond the basics (the dreaded/loved “elevator” holds), and shares signs something needs attention: from incontinence to painful sex, low-back/groin pain, and post-birth changes (including after C-sections). We also dig into why men, too, should train their pelvic floors (especially lifters), and how much knowledge and representation are power when it comes to pelvic health. In this episode, we discussed:The “core as a box” model and why pelvic floor strength anchors itKegels, including progressive “elevator” reps and timed holdsRed flags to look out for: different types of incontinence, incomplete emptying, painful sex, pelvic/low-back painPostpartum & the value of pelvic floor therapy even after a C-sectionThe importance of pelvic health for menThe value of representation and knowledge in improving Black health outcomes through pelvic floor care📌 Resources & LinksRöbynn Europe, PTFind a Pelvic Floor Physical Therapist (APTA Pelvic Health Directory)Pelvic Floor Disorders Overview (U.S. Office on Women’s Health)Prostate Cancer Info & Support (American Cancer Society)Urology Care Foundation: Pelvic Floor ConditionsConnect with Be Well, Sis:Instagram – @bewellsis_podcastSubstack – bewellsis.substack.comFollow, rate, and share this episode!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.

What does it mean to work hard AND live soft? In this episode, Messaging Expert & Business Strategist Maya Elious joins us to talk about building a life rooted in purpose, not pressure. Maya shares her journey from the first entrepreneurial project of designing MySpace pages in college, to leading successful coaching programs for women of faith and ambition. Together, they unpack what it looks like to balance hustle with healing, and how discernment, discipline, and a touch of serendipity, all play a role in creating a softer life.In this episode we discussed: Building purpose-driven businesses through faith and discernment.How to create systems that support peace.Shifting the mindset from scarcity to abundance.Finding strength and community in friendships and asking for help without guilt.Find out more about Maya’s community and podcast; Work Hard Live Soft here and follow her on Instagram @mayaeliousConnect with Be Well, Sis:Instagram – @bewellsis_podcastSubstack – bewellsis.substack.comFollow, rate, and share this episode!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.

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📌 Resources & LinksCLICK HERE TO SUPPORT the Echoes of Her crowdfunding campaign Connect with Adell on Instagram→ @iamadellcolemanListen to the Echoes of Her podcastConnect with Be Well, Sis:Instagram – @bewellsis_podcastSubstack – bewellsis.substack.comFollow, rate, and share this episode!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.

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📌 Resources & Links  Follow Anela Malik – @feedthemalik | feedthemalik.comBUY book – American Soul: The Black History of Food in the United StatesConnect with Be Well, Sis:  IG – @bewellsis_podcast Substack – bewellsis.substack.com 🎧 Follow & rate the show wherever you listen.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.

 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📌 Resources & LinksConnect with Dr. Zoe: drzoeshaw.com | @drzoeshawCLICK HERE to buy her book Stronger in Difficult PlacesRecommended read: Black Woman Grief by Natasha Smith💌 If this conversation resonated, join my Substack community for reflections, resources, and behind-the-scenes insights.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.

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💌 Want more conversations like this? Join my Substack community for behind-the-scenes insights, reflections, and resources.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.

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💌 If this conversation resonated, join my Substack community for more reflections, wellness insights, and behind-the-scenes conversations.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.

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.

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📌 Resources & LinksConnect with Brandee at brandeeyounger.comFollow her on Instagram: @harpistaStream/Buy Gadabout Season wherever you listen to music💌 If this episode resonated with you, join my Substack community where I share more reflections, wellness insights, and behind-the-scenes conversations.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.

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.

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.

 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.

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:📖 Living in Wisdom: A Path to Embodying Your Authentic Self, Embracing Grief, and Developing Self-Mastery by Devi Brown → (Buy your copy here!)🌐 Connect with Devi: Instagram | Website🎧 Listen to Devi’s Podcast: Deeply WellIf you’re ready to peel back the layers and live in deeper alignment, this conversation will meet you right where you are.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.

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: 📘 From the Enlightenment to Black Lives Matter (click link to purchase) 📗 The Protest Psychosis – Dr. Jonathan Metzl (click link to purchase on our Bookshop.org shelf)Was this episode meaningful to you?Leave a review, share with your community, and don’t forget to hit follow—it helps this show reach the people who need it most.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.

 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)🔗 Mentioned in the episode:– Radical Relaxation: Releasing the Stress You Were Never Meant to Carry by Tracie Braylock– Insight Timer app for daily meditation– Calming rituals: lavender, jasmine, and chamomile– Music that soothes: Spirit Earth: Relaxing Native FluteGuest Spotlight: Tracie Braylock is a holistic nurse educator, wellness consultant, and the author of Radical Relaxation. She is a mother of 4 and a former operating room nurse. She’s seen the inner workings of the human body and is on a mission to help people release the stress they’re embodying.**Sign up to my summer of joy journey through my substack here**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!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.

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.🔗 Mentioned in This Episode:Francesca’s book: How to Find True LoveWebsite: www.francescahogi.comInstagram: @dearfrannyPodcast: Dear Franny: Uncommon Conversations on LoveFree coaching resources: francescahogi.com/resourcesGuest Spotlight: Francesca Hogi helps people find true love inside and out. A former corporate lawyer turned matchmaker turned love coach, Francesca is a TED speaker, host of Dear Franny Podcast, and internationally recognized expert on dating and relationships. She’s been featured in media outlets such as The Today Show, Marie Claire, The New York Times, Harper's Bazaar and Forbes. Her first book, How to Find True Love: Unlock Your Romantic Flow and Create Lasting Relationships, was recently released by Grand Central Publishing. Prior to her love career, Francesca competed on two seasons of the iconic reality show Survivor.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.

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)🔗 Connect with the Guests:Follow She Well Read on Instagram: @shewellreadFollow She Well Read on TikTok : @shewellreadVisit their website!Listen to the She Well Read podcast on all podcast streaming platformsGuest Spotlight: For Well Read Baddies who love books, pop culture, and everything in between. Best friends Lana and Sam are figuring out how to fit reading into their busy lives. Whether you read all the time, once in a while, or are just picking up your first book in years, this show celebrates all types of readers. It’s a book club on the go with bite-sized, seasonal episodes where listeners vote each season on what gets read. Because being well-read is more than just books—it’s a way of life.**Sign up to my summer of joy journey through my substack here** 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.

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.