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When your gut whispers, it’s not a murmur, it’s a message stitched from every win, wound, and wild hope you carry. In the rush to be “reasonable,” have you silenced the only compass that truly knows you? Quiet the noise, lean closer, and listen; it’s ready to reveal your next brave step, and it just might change everything. If you’ve ever thought, “I’m doing everything right, but I still don’t feel like myself,” this episode is for you.

Welcome to the High Blood Pressure Wellness Lifestyle podcast, the place where confusion turns into clarity and small daily choices lead to lasting heart health. I’m Donna Williams, a Certified Holistic Health Coach, serving my community of color and everyone seeking a realistic, culturally responsive path to vibrant living.

Today we’re talking about the quiet ways your gut asks for help. We’ll explore 5 hidden signs your gut might be involved, 5 gentle tools to support it, and a mindful, doable approach to eating that feeds both your body and your nervous system.

Why Your Gut Matters More Than You Think!

5 Hidden Signs Your Gut Is Asking for Help.

So let's do A Mindful Pause. Before we shift into tools, let’s take 20 seconds. Drop your shoulders. Unclench your jaw. Place a hand on your belly and one on your chest. Inhale gently through your nose for a count of four. Exhale slowly through pursed lips for a count of six. Twice more. You just told your body it is safe to digest, absorb, and rest.

If you want a structured, warm pathway to make practices like this part of your meals and your day, consider joining my “mindful eating the whole plate online program.”

5 Tools in Your Gut Healing Toolkit:

A 7-Day Gentle Reset (No Overhauls Required) - Use this as a weeklong experiment.

Share this podcast with a friend who needs a gentle nudge of hope. Subscribe! And if you’re ready to go deeper, join me in “mindful eating the whole plate o

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Welcome to the High Blood Pressure Wellness Lifestyle Podcast, your heart's destination for expert wisdom and inspiring stories that lead to a healthier, more vibrant life. I'm Donna Williams, your passionate host and Certified Holistic Health Coach, dedicated to igniting your health transformation with easy, mindful strategies.

At info-on-high-blood-pressure.com, I warmly welcome women of color and all those eager to unravel the mysteries of chronic disease management. Here, we embark on a journey to conquer high blood pressure together, enriching our lives with knowledge and community. Subscribe to our Overcoming HBP newsletter and be part of this empowering movement.

I am committed to guiding you to reclaim your health with thoughtfully crafted online programs designed to reverse, treat, and prevent high blood pressure. My mission is to reveal the power of mindful eating and whole-food nutrition, a path that can minimize medication dependence while revitalizing your life.

Let’s simplify your journey to health by embracing nourishing foods that balance hormones, energize your metabolism, and help you achieve lasting weight loss. Tog...

Send us a text

If your mind ever feels like a browser with too many tabs open, and one of them is definitely playing music, well you’re in the right place. Today isn’t about another app, a color-coded calendar, or chasing more productivity. It’s about building a week that actually holds you. A week with rhythm, room, and relief. One that quiets mental clutter and makes space for what matters: your work, your people, and your well-being.

I’ll walk you through how I plan my week, so it eases my mind instead of filling it, and how I reset midweek when everything feels a little off. Consider this a calm reset for your life and business, especially if you’re a solopreneur or a high-capacity human who carries a lot.

I’m Donna Williams, a certified holistic health coach. I support my community of color of busy professionals, mothers, and adults 40+, to cut through the noise, trust their lived experience, and turn their own wisdom into sustainable habits. My approach is culturally aware, practical, and grounded in real life. Together, we clarify what truly works for your body and season of life, then make it doable with simple steps and compassionate accountability. The result: more energy, confidence, and consistency on your terms.

Part 1: How I Plan My Week to Ease Mental Clutter

1) Begin with a Mental Unload (usually on Sundays)

2) Time Blocking as Gentle Guidance

3) A Quick Digital Declutter

4) Reset the Physical Environment

5) End Each Day with a Quiet Check-In

Part 2: How I Reset Midweek When Everything Feels Off

1) Step Away Before Spiraling In

2) Get It All Out of My Head

3) Move What Feels Stuck

4) Feed Myself Like I Mean It

5) Recenter Before the Day Ends

If You Want Help: 4-Session Personal Coaching. Introducing: The Gentle Week — 4 Sessions to Build Clarity, Capacity, and Calm - Who it’s for:

You don’t need a perfect plan to feel better. You need a kind one. A week that holds you is built one small, honest choice at a time: a breath, a not

Support the show

Welcome to the High Blood Pressure Wellness Lifestyle Podcast, your heart's destination for expert wisdom and inspiring stories that lead to a healthier, more vibrant life. I'm Donna Williams, your passionate host and Certified Holistic Health Coach, dedicated to igniting your health transformation with easy, mindful strategies.

At info-on-high-blood-pressure.com, I warmly welcome women of color and all those eager to unravel the mysteries of chronic disease management. Here, we embark on a journey to conquer high blood pressure together, enriching our lives with knowledge and community. Subscribe to our Overcoming HBP newsletter and be part of this empowering movement.

I am committed to guiding you to reclaim your health with thoughtfully crafted online programs designed to reverse, treat, and prevent high blood pressure. My mission is to reveal the power of mindful eating and whole-food nutrition, a path that can minimize medication dependence while revitalizing your life.

Let’s simplify your journey to health by embracing nourishing foods that balance hormones, energize your metabolism, and help you achieve lasting weight loss. Tog...

Send us a text

Are you struggling to manage high blood pressure or facing other health challenges? Discover the transformative power of "the 3 Part Plate System" that I teach every client. This innovative approach to meal planning is designed to promote optimal health by balancing nutrients effectively, which can be particularly beneficial for individuals dealing with high blood pressure or other health issues. By adopting this system, you can take proactive steps toward improving your overall health and well-being. Keep listening to learn how this unique method can help you regain control of your health journey.

Today’s High Blood Pressure Wellness Lifestyle Podcast topic is The 3-Part Plate System I Teach Every Client.

Understanding Your Plate: A Holistic Approach

Crafting Your Plate:

1. ½ Plate Non-Starchy Vegetables

2. ¼ Plate Protein

3. ¼ Plate Whole Grains or Starchy Vegetables

Why the 3-Part Plate Works: A Symphony of Balance

Real-Life Plate Inspirations: Consider these examples to embrace the 3-Part Plate system practically:

The Journey to Gentle Healing: For those interested in diving deeper into cultivating a mindful and balanced relationship with food, I invite you to explore my online course, "Mindful Eating The Whole Plate." It's designed to guide you gently without pressure, supporting balanced living.

Thanks for joining me in this conversation today. If you found this episode helpful, I encourage you to subscribe to the High Blood Pressure Wellness Lifestyle Podcast. Share this journey with your family and friends, and let's build a community of understanding, courage, and healing. Together, we can make meaningful strides toward our collective well-being. Until next time, take care and eat mindfully.

Support the show

Welcome to the High Blood Pressure Wellness Lifestyle Podcast, your heart's destination for expert wisdom and inspiring stories that lead to a healthier, more vibrant life. I'm Donna Williams, your passionate host and Certified Holistic Health Coach, dedicated to igniting your health transformation with easy, mindful strategies.

At info-on-high-blood-pressure.com, I warmly welcome women of color and all those eager to unravel the mysteries of chronic disease management. Here, we embark on a journey to conquer high blood pressure together, enriching our lives with knowledge and community. Subscribe to our Overcoming HBP newsletter and be part of this empowering movement.

I am committed to guiding you to reclaim your health with thoughtfully crafted online programs designed to reverse, treat, and prevent high blood pressure. My mission is to reveal the power of mindful eating and whole-food nutrition, a path that can minimize medication dependence while revitalizing your life.

Let’s simplify your journey to health by embracing nourishing foods that balance hormones, energize your metabolism, and help you achieve lasting weight loss. Tog...