Let's get real about habits and why they're so hard to make (or break). In this episode, we're breaking down the actual science behind why your brain does what it does, minus all the usual "just try harder" nonsense. 

Whether you're trying to get your life together, level up your routine, or just understand why some habits stick while others don't, we've got you. Through real talk and practical science, we're exploring how your brain creates shortcuts and patterns - and more importantly, how you can work with your brain instead of fighting and understanding your brain's operating system and making it work for you.

Relevant links: 

Atomic Habits by James Clear

The 5 Habit Triggers  that Make New Habits Stick

Products Mentioned in ‘On My Radar’ Segment:

Guru Nanda Oil Pulling Oral Rinse and Dr. Dennis Gross Alpha Beta Universal Daily Peel 

Click here to see all my beauty faves! 

Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube!

Want to get in touch? Maybe you have an AITA you need solving or a recommendation for On My Radar? Get in touch at [email protected] with Be Well Sis in the subject line! 

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 powerful and timely episode, we sit down with Alishia McCullough, author of 'Reclaiming the Black Body,' for a profound discussion on collective trauma, body autonomy, and the intersection of political climate with personal wellbeing. Alishia shares deep insights into how recent political events have impacted the mental and physical health of marginalized communities, while exploring the crucial role of language in addressing these experiences. From the complexities of eating imbalances to the significance of indigenous healing practices, this conversation delves into how cultural disconnection specifically affects Black women's relationship with their bodies. 

Guest Spotlight: Alishia McCullough (she/her) is a Licensed Clinical Mental Health Therapist and Founder of Black and Embodied Consulting PLLC, specializing in somatic therapy, trauma healing, and eating disorder treatment. As co-founder of the #AmplifyMelanatedVoices Movement in 2020, she works to elevate BIPOC voices globally. She leads the Reimagining Eating Disorders 101 course and The Integrated Woman Mastermind program. An accomplished author, Alishia wrote the poetry collection "Blossoming" and the forthcoming book "Reclaiming The Black Body" (2024). Her work centers on intersectional narratives and body justice for marginalized communities, particularly QTPOC individuals. Featured in Meta's 2022 Well-Being Collective, her expertise has been highlighted on NPR, STAT, Essence, and Forbes.

Episode Takeaways:

• Collective trauma manifests both emotionally and physically in our bodies
• Language choices significantly impact how we process and heal from trauma
• Cultural disconnection plays a key role in eating imbalances among Black women
• Safe spaces and accessibility are essential for meaningful healing
• Political events directly affect mental health and body relationships
• Indigenous practices offer valuable paths to body reconnection
• Community healing starts with individual self-care and body autonomy

Relevant links:

Buy Reclaiming the Black Body here!

Connect with Alishia on Instagram and visit her website!

Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube!

Want to get in touch? Maybe you have an AITA you need solving or a recommendation for On My Radar? Get in touch at [email protected] with Be Well Sis in the subject line! 

Be Well Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward and Reem Elmaghraby. 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, we sit down with Dr. Zann for an illuminating discussion on bridging cultural wisdom with modern perinatal care. Discover how ancient postpartum practices and spiritual connections during pregnancy can transform your birthing journey. We discuss the profound impact of representation in healthcare, sharing personal insights on how cultural competency shapes the birthing experience.

Whether you're pregnant, planning to be, or supporting someone through their journey, this episode provides essential insights on building a strong support system and honoring both the emotional and physical aspects of the perinatal period. 

Guest Spotlight: Dr. Suzanne Mungalez, known to her clients as Dr. Zann, is a licensed clinical psychologist in California (PSY 35061), a certified perinatal mental health clinician (PMH-C), a childbirth educator, a certified lactation education specialist (CLES), and a trained doula. As a Black, Congolese-American, and queer practitioner, Dr. Zann brings a unique perspective to her work. A gender-expansive woman (she/they) and mother who has given birth, Dr. Zann's personal experiences and intersecting identities deeply inform her clinical approach and how she creates space for those she works with.

Episode Takeaways:

• Prioritizing mental health during the perinatal period is crucial for both parent and child wellbeing
• Traditional postpartum practices like the closing of the bone ceremony offer unique healing benefits
• Healthcare representation directly impacts patient experiences and birthing outcomes
• Pregnancy dreams can provide meaningful spiritual connections and cultural insights
• Partner involvement and healthy boundaries strengthen family foundations
• Community support and education create a vital network for new parents
• Holistic postpartum care should address both physical and emotional healing

Connect with Dr. Zann on Instagram and visit her website!

Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube! Want to get in touch? Maybe you have an AITA you need solving or a recommendation for On My Radar? Get in touch at [email protected] with Be Well Sis in the subject line! 

Be Well Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward and Reem Elmaghraby. 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 transformative conversation- that’s perfect for the start of the new year, Dr. Romie and I dive deep into the epidemic of the "busy brain" - a condition affecting high-achievers, entrepreneurs, and professionals struggling with chronic stress and mental overwhelm. Drawing from her extensive experience as a neurologist and Chief Wellness Officer, Dr. Romie offers a holistic approach to understanding and managing mental health.

Guest Spotlight: A renowned neurologist, wellness expert, and thought leader in mental health and stress management, Dr. Romie brings a unique blend of medical expertise and compassionate understanding to the challenges of modern professional life.

In this episode, we discussed:

• Defining the concept of a "busy brain"
• Identifying symptoms of chronic stress and mental overload
• The neurological impact of persistent stress on brain function
• The dangerous cycle of overworking and burnout
• Strategies for maintaining mental resilience in high-pressure environments
• The critical connection between thyroid function and mental health
• How hormonal imbalances contribute to stress and cognitive overwhelm
• Holistic approaches to thyroid and mental wellness

Actionable Takeaways

1. Recognize and address the signs of a "busy brain"
2. Prioritize thyroid health as a foundation for mental well-being
3. Develop personalized self-care strategies
4. Build a supportive community for mental health
5. Learn to delegate and set healthy boundaries

***Connect with me on socials- join the Be Well,Sis tribe on Instagram and YouTube!***

Want to get in touch? Maybe you have an AITA you need solving or a recommendation for On My Radar? Get in touch at [email protected] with Be Well Sis in the subject line! 

Be Well Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward and Reem Elmaghraby. 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.

Happy New YEAR!!!! Today, we're joined by Vanessa Rissetto, a Registered Dietitian who brings both professional expertise and personal experience to the discussion of nutrition and wellness. This episode offers practical wisdom on making healthy eating accessible, enjoyable, and culturally meaningful.

Guest Spotlight: Vanessa Rissetto is the CEO and Co-founder of Culina Health, a groundbreaking clinical nutrition company that's reshaping healthcare accessibility. A former Director of Dietetic Internships at NYU, Vanessa has seamlessly blended her business acumen with her passion for nutrition, leading Culina Health.

Culina Health is revolutionizing nutrition care by making registered dietitian services accessible, affordable, and culturally affirming. Despite millions of Americans living with nutrition-related health conditions, less than 1% have ever consulted a dietitian. Culina Health bridges this gap by providing virtual, one-on-one nutrition counseling that's:

✦ Science-based and personalized ✦ Available in multiple languages ✦ Covered by most insurance plans ✦ Culturally inclusive and non-judgmental ✦ Focused on sustainable, realistic changes

***Connect with me on socials- join the Be Well,Sis tribe on Instagram and YouTube!***

Want to get in touch? Maybe you have an AITA you need solving or a recommendation for On My Radar? Get in touch at [email protected] with Be Well Sis in the subject line! 

Be Well Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward and Reem Elmaghraby. 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.

Merry Christmas!!! Grab a cup of something warm, pop in your headphones, and join me for my personal review of 2024 as well as my aspirations for the year ahead. 

For the new year, I’d love for this community to be more interactive and would love to hear from you! Your story is part of our wellness journey! I'd love to hear from you about:

✨ Your wellness wins and challenges 

✨ Questions about your health journey 

✨ Self-care discoveries and favorite products

✨ Topics you'd like covered on the show 

✨ How you're implementing tips from our episodes

You can shop items mentioned in today's episode here!

Share your thoughts anytime at [email protected] or DM me @bewellsis_podcast on Instagram. Use #BeWellSis to connect with our community. 

Selected stories may be featured in future episodes!

***Connect with me on socials- join the Be Well,Sis tribe on Instagram and YouTube!***

Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward and Reem Elmaghraby. 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 today’s episode, breathwork expert Jasmine Marie joins us to explore how breath becomes a pathway to healing and liberation for Black women. Through personal stories and ancestral wisdom, they unpack the transformative power of breathwork in managing stress, processing trauma, and fostering joy. Jasmine shares practical techniques for daily practice while illuminating the deep connection between individual healing and community support. From addressing collective grief to embracing emotional awareness, this conversation offers both tactical guidance and spiritual insights for those seeking wholeness through the power of breath.

Guest Spotlight: Jasmine Marie, breathwork practitioner and founder of the wellness movement black girls breathing®, has personally observed how stress manifests in Black bodies and understands how these specific stressors can be alleviated through somatic practices. This experience has driven her life’s mission: providing access to a crucial tool for addressing trauma and healing bodies — the power of breathwork. In her upcoming debut, Black Girls Breathing: Heal from Trauma, Combat Chronic Stress, and Find Your Freedom, she offers a practical path for Black women to manage mental health and heal trauma through breathwork and community.

In this episode we discussed how-

• Healing is a multifaceted journey encompassing physical, mental, emotional, and spiritual aspects
• Breathwork serves as a powerful, accessible tool for managing stress and trauma
• The nervous system can be retrained through consistent breathing practices
• Community support plays a crucial role in the healing journey
• Finding joy and freedom is essential to the healing process

Connect with the Black Girl Breathing community 

• Visit the Website
• Follow on Instagram 
• Buy the Book! 

***For the month of December, you can join Black Girl Breathing’s Sunday Balm membership community at a discounted rate. Use code BEWELLSIS at checkout! ***  

Connect with me on socials- join the Be Well,Sis tribe on Instagram and YouTube!

Want to get in touch? Maybe you have an AITA you need solving or a recommendation for On My Radar? Get in touch at [email protected] with Be Well Sis in the subject line! 

Be Well Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward and Reem Elmaghraby. 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 dreamed of ditching the 9-to-5 and becoming your own boss?

Malliron, founder of Baddies With Business, did just that! In this inspiring interview, she shares her story, the struggles of being a Black woman entrepreneur, and the secrets to success. Learn how Baddies With Business can help you turn your dreams into reality!

This episode includes:

• Malliron shares her journey as a Black entrepreneur & the challenges faced in years 0–5.

• She dives into Baddies With Business: a supportive community with resources, podcasts, & retreats for Black women entrepreneurs.

• Malliron discusses her own transition from a 9-to-5 to becoming a full-time entrepreneur.

• She explains how this experience allows her to better connect with the Baddies of Business community.

Join us for an uplifting conversation that celebrates the strength and creativity of Black women!

Want to get in touch? Maybe you have an AITA you need solving or a recommendation for On My Radar? Get in touch at [email protected] with Be Well Sis in the subject line! 

Be Well Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward and Reem Elmaghraby. 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 honor of World AIDS Day, today’s episode features a conversation with public health trailblazer Maisha Standifer, PhD, MPH, Director of Population Health at The Satcher Health Leadership Institute (SHLI) at the Morehouse School of Medicine in Atlanta, GA.

Dr. Maisha Standifer delivers a comprehensive exploration of HIV and AIDS through the lens of health equity, focusing on the complex social dynamics shaping transmission in the Southern United States. With over 15 years of research experience, Dr. Standifer provides an in-depth analysis of the intersecting factors that contribute to HIV risk, emphasizing the critical roles of education, stigma reduction, and community engagement. 

HIV and AIDS are not just medical conditions, but reflections of deeper societal inequalities that impact sexual health, access to resources, and community well-being.

We discussed:

• HIV prevalence in the Southern United States
• Youth engagement in sexual health education
• Policy's role in community health interventions
• Disproportionate impact on young populations
• Challenges faced by marginalized communities such as barriers to healthcare
• PrEP as a crucial HIV prevention tool
• Social stigma surrounding HIV and AIDS
• Psychological impacts of discrimination
• Culturally sensitive health communication

Resources and Further Learning

• Find Local HIV testing centers
• Information on PrEP
• Community health education programs

Connect with me on socials- join the Be Well,Sis tribe on Instagram and YouTube!

Want to get in touch? Maybe you have an AITA you need solving or a recommendation for On My Radar? Get in touch at [email protected] with Be Well Sis in the subject line! 

Be Well Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward and Reem Elmaghraby. 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, therapist Keisha Saunders Waldron discusses various topics related to stress, therapy, and emotional well-being. She emphasizes the importance of emotional awareness in children and the need for adults to create safe spaces for them. Keisha also explores the differences in how stress manifests in men and women, highlighting the importance of setting boundaries and practicing self-care.

Guest Spotlight: Keisha Saunders-Waldron LCMHC, is a licensed professional counselor supervisor who works with individuals and families to improve their quality of life through the use of counseling and holistic approaches. Keisha holds a Master's degree in Science and Service Agency Counseling from the University of North Carolina at Pembroke as well as a Bachelor's degree in Arts and Science in Psychology with a minor in Sociology from the University of North Carolina at Greensboro.

Want to get in touch? Maybe you have an AITA you need solving or a recommendation for On My Radar? Get in touch at [email protected] with Be Well Sis in the subject line! 

Be Well Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward and Reem Elmaghraby. 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.