Not seeing weight loss results yet, even though you're drinking the water, eating the vegetables, and getting your walk in? In this episode, I'm sharing what holistic weight loss actually looks like for Black and Brown women, how looking at your whole health (not just the scale) helps you see progress sooner, especially if you're over 40 or in perimenopause, and how to turn hard days into data instead of defeat. Plus, I'm going back to the basics for the last 10 weeks of the year, and I'd love for you to join me.

In this episode:

• Why new habits take about 65 days to feel automatic, and why missing a day doesn't ruin it
• What to track beyond the scale: sleep, energy, and mood
• Why the scale tells you even less over 40 and in perimenopause, and what your body needs in this season
• Why Black and Brown women are taught to come last, and what it looks like to see ourselves the way God sees us
• My back-to-basics plan for the last 10 weeks of the year, mind, body, and soul, and how to build your own
• This week's Take It to the Root challenge: Drink half your body weight (lbs) in oz of water! So if you’re 180 pounds, aim for 90 oz of water.

Resources:

• Free Low-Tox Swaps guide. Grab it and you'll be the first to know when group coaching opens in 2027.
  • Want to go deeper? Grab Holistic Fall Guide for Melanated Mamas with 50+ swaps for your whole family ($27).
• Limited 1:1 coaching spots for getting off the diet rollercoaster and healing from the inside out..for good. Book a free 20-minute Flourish Call to see if it's a good fit!
• All three links are also in my bio on Instagram @the.melanated.holistic.coach

Sources:

• Lally et al. (2010). "How are habits formed: Modelling habit formation in the real world." European Journal of Social Psychology.
• David et al. (2014). "Diet rapidly and reproducibly alters the human gut microbiome." Nature.
• Greendale et al. (2019). "Changes in body composition and weight during the menopause transition." JCI Insight.

Health is resistance. Healing is sacred. And your wholeness is non-negotiable — starting now.

Important note: This episode shares my personal experience and is meant for education and encouragement. It's not medical or mental health advice. Please talk with a qualified healthcare or mental health professional about your individual needs. Scripture quotations are from the ESV® Bible (The Holy Bible, English Standard Version®), © 2001 by Crossway, a publishing ministry of Good News Publishers. Used by permission. All rights reserved.

About a month ago, my husband landed in the ER with his blood sugar at almost 500 and an A1C of 12.1. After just one month of us revamping his nutrition (alongside his medication and walking), his fasting blood sugar hit the 80s for the first time this weekend, well below even prediabetic numbers! So why are the promises we make to ourselves the easiest ones to break, until something forces us to decide?

I'm sharing the decision that happened overnight for him, the one I keep making again and again for my daughter, and why keeping our health promises matters more than ever for Black and Brown mamas- especially when type 2 diabetes, prediabetes, or PCOS runs in the family. Because no one's coming to save us, and that's exactly why health is resistance.

In this episode:

• Why some health decisions happen overnight, and others you keep making again and again
• What the numbers say about type 2 diabetes and heart disease in Black women, and why more of our kids are being diagnosed
• The simple shift that makes a daily health commitment actually stick
• How decision fatigue keeps you renegotiating with yourself every morning, and how to stop
• How grace keeps you both out of the shame cycle and coming back to the next meal, the next workout, and the next morning, plus this week's Take It to the Root

Resources:

• Rooted & Restored: Blood Sugar Balance Edition. An 8-week coaching program starting November 2 and carrying you through the holidays into the new year. Steadier energy, fewer crashes, and weight that finally starts to shift. No diagnosis needed, since blood sugar and insulin resistance are tied to PCOS/PMOS, perimenopause, energy, and mood too. Only 6 founding spots. Join the waitlist here: Rooted & Restored: Blood Sugar Balance Waitlist
• See the smoothie corner and connect on Instagram @the.melanated.holistic.coach

Sources:

• Office of Minority Health, HHS (CDC data, 2022 and 2024). "Diabetes and Black/African Americans.”
• American Heart Association. (2015). "Sex Differences in the Cardiovascular Consequences of Diabetes Mellitus"
• NIH. (2020). "Diabetes continues to rise among American youth"
• MSD Manual Professional Version, "Diagnostic Criteria for Diabetes Mellitus and Impaired Glucose Regulation"

Health is resistance. Healing is sacred. And your wholeness is non-negotiable — starting now.

Important note: This episode shares my personal experience and is meant for education and encouragement. It's not medical or mental health advice. Please talk with a qualified healthcare or mental health professional about your individual needs.

If you’ve been searching for holistic weight loss that actually lasts, and you keep finding yourself back at square one asking, “Why can’t I just stick to anything?”, sis, this episode is for you.

I’ve tried paleo, fat-free, low-carb, intense bootcamps, a 21-day juice cleanse, and a thousand supplements I couldn’t afford (or even swallow, lol). Every one of them worked, until it didn’t. In this episode, I’m getting honest about why we reach for quick fixes, why they stop working, and what actually changes when you heal from the inside out: mind, body, and soul.

I also share a dream my oldest daughter had that completely changed how I think about the difference between running from something and running toward something.

In this episode:

• Why wanting fast results isn’t the problem, and why there’s no shame in it
• What a quick fix really does to your body, from hunger hormones to insulin resistance, and why the weight comes back
• The shame cycle, and how the diet industry profits every time you start over
• Why you need a vision that’s bigger than the discomfort of change
• Closing the gap between who you say you want to be and how you’re showing up today
• How a trip, a cleanse, or a new program can become its own kind of running
• One question to ask before you try the next thing: Am I chasing a quick fix, or am I healing at the root long-term?

Next episode: Follow the podcast so you don't miss next week's episode about what to do when. you're in the messy middle, when you’re showing up but still doubting whether you can trust the process.

📋 Free Plant-Powered Low-Tox Wellness Guide - Take your first (or next) step in your health journey with some simple powerful swaps.

📱 Connect on Instagram: @the.melanated.holistic.coach

🌱Health is resistance. Healing is sacred. And your wholeness is non-negotiable, starting now.