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 health
• The importance (and difficulty) of building community as an adult
• Real talk on burnout, financial insecurity, and finding joy anyway

This 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: @theerickanicole

If 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 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 [email protected] 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 identity
• What it means to practice relaxation like a muscle
• Faith, healing, and the burdens we were never meant to carry
• Practical 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 Flute

Guest 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 stand
• Books on her summer reading list: Happy Land, Matriarch by Tina Knowles, Love Radio
• The Insight Timer app + 7-Day “Stop Holding Yourself Back” meditation challenge
• The power of visualization
• What “slow foods” are teaching her about mindfulness
• A listener DM that came right on time
• A “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 [email protected] 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 Love
• Website: www.francescahogi.com
• Instagram: @dearfranny
• Podcast: Dear Franny: Uncommon Conversations on Love
• Free coaching resources: francescahogi.com/resources

Guest 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 [email protected] 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 Podcast
• Black Romance Book Festival (now concluded, but look out for the 2026 dates and lineup!)
• Favorite authors like Kennedy Ryan
• Audiobooks, spicy romance, and literary guilty pleasures
• Dream literary dinner party guests (yes, Beyoncé made the list)

🔗 Connect with the Guests:

• Follow She Well Read on Instagram: @shewellread
• Follow She Well Read on TikTok : @shewellread
• Visit their website!
• Listen to the She Well Read podcast on all podcast streaming platforms

Guest 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 [email protected] 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 Power

Guest 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-time

podcaster and entrepreneur, Mandii worked as a tax accountant for a Big Four firm after

receiving 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 [email protected] 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.

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 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 [email protected] 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’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 @legallyndidi

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 [email protected] 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.

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 political
• The role of community and culture in how we view ourselves
• The connection between disembodiment, pleasure, and worth
• What true liberation and worthiness really feel like
• Practical ways to begin healing your sense of worth through joy, community, and intention

Resources You Might Also Like:

• The Black Joy Playbook by Tracey Michae’l Lewis-Giggetts
• Past episode with Tracey Michae’l Lewis-Giggetts 
• Be Well, Sis Substack
• Drink Water and Mind Your Business by Dr. Donna Oriowo

This 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.

💌 Stay Connected:

Loved this episode?

• Share it with a friend or your group chat
• Leave a review on Apple or Spotify
• Tag us @bewellsis_podcast and @drdonnaoriowo with your favorite moment

And don’t forget to hydrate and mind your business. 🖤

Guest Spotlight: Dr. Donna Oriowo (oreo-whoa!) LICSW, CST, is an award-winning DEI advocate, international speaker and certified sex and relationship therapist in the Washington D.C. metro area. Dr. Donna is the owner of private practice, AnnodRight, which specializes in working with Black women on issues related to colorism and texturism and its impacts on mental and sexual health. Dr. Donna specializes in working with Black women to feel Free, Fabulous, and F*cked! She is the author of Drink Water & Mind Your Business and Cocoa Butter & Hair Grease, and the host of a biweekly community space for Black women called In My Black Feelings. Dr. Donna collects inspiring quotes, eats donuts, loves pasta, travels to learn, gives COVID safe handshakes, warm hugs, and (figurative) knocks on the head.

Sign up to my Summer of Joy journey through my substack here for journal prompts related to this episode! 

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!

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 [email protected] 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.

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 imagination
• Spiritual practices that anchor us when we’re feeling depleted
• Comparison culture, hustle fatigue, and redefining success
• A jaw-dropping story from The Professional Homegirl Podcast that’ll leave you stunned

Plus: 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 [email protected] 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.