Be Well Sis: The Podcast

Independent audio producer and creative powerhouse TK Dutes joins us to share the story behind her new audio documentary; The Secret Life of TK Dutes- a project born from burnout, medical dismissal, and the pressure to shrink herself to be palatable. We talk about unlearning a “be small and quiet” upbringing, how we navigate the industry and about rebuilding a life rooted in joy, creativity, and visibility.Find out more about TK and the podcast here.Connect with Be Well, Sis:Instagram – @bewellsis_podcastSubstack – bewellsis.substack.comFollow, rate, and share this episode!We’re supporting St. Jude Children's Research Hospital. 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.

We’re celebrating the season by bringing you a special holiday episode featuring never-before-heard clips from some of our recent guests. From favorite seasonal dishes to nostalgic moments and new traditions, join us as we hear from: Anela Malik, Maya Elious, Adell Coleman, Hannah Eko, Octavia Morgan, and members of the Be Well, Sis team! This episode is a celebration of culture, comfort and connection – however you spend the season, we hope this episode brings a little joy to your day!Connect with Be Well, Sis:Instagram – @bewellsis_podcastSubstack – bewellsis.substack.comFollow, rate, and share this episode!We’re supporting St. Jude Children's Research Hospital. 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.

Palliative care nurse turned fragrance founder and CEO Octavia Morgan joins us to share how scent became both a healing practice and a business, ultimately leading to Ulta Beauty’s first Black- and woman-owned prestige fragrance house. Octavia breaks down practical layering, budget-friendly ways to customize your signature scent, and how she created her first fragrance, Legendary, for her hospice patients. We also get personal about the leap from nursing to entrepreneurship, fear vs. obedience, and the one non-negotiable that keeps her centered: a daily hour of self-devotion. Stay for her holiday recs and a rapid-fire on unexpected notes (hello, oud), “soft life” accords, and the power of pouring into yourself first, so you can better show up for everyone else around you.In this episode we discuss:Layering 101: build from the heaviest scent, then medium, then lightClean, sensual scents that don’t read “essential oil”Founder wellness: the one-hour daily ritual & how to move stagnant energyTaking the leap: getting contracts, “burning the boats,” and betting on your callingHoliday picks: Dark Rose, Vanilla Supreme, and 4- and 8-piece discovery setsConnect with Octavia:https://octaviamorgan.com/https://www.ulta.com/ Connect with Be Well, Sis:Instagram – @bewellsis_podcastSubstack – bewellsis.substack.comFollow, rate, and share this episode!We’re supporting St. Jude Children's Research Hospital. 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 episode, we’re catching up on what it means to show up as our best selves, even when life feels full. We talk about getting older (and making peace with it), investing in the little things that make us feel good, and finding beauty in the smallest everyday rituals. So grab your tea and let’s catch up, sis to sis.What's On My Radar 🔗A Happy Pocket Full of Money: Infinite Wealth and Abundance in the Here and Now by David Cameron GikandiLess Is Liberation by Christine PlattYSL Concealer LTK (LikeToKnowIt) Storefront My Everyday Makeup StaplesConnect with Be Well, Sis:Instagram – @bewellsis_podcastSubstack – bewellsis.substack.comFollow, rate, and share this episode!We’re supporting St. Jude Children's Research Hospital. 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 nourishing conversation, we sit down with author and creator Hannah Eko to explore what it means to choose bliss in a world that glorifies burnout.Drawing from her book Honey Is the Knife, Hannah unpacks how Black women can transform wounds into wisdom and reclaim pleasure as both a birthright and a spiritual practice. Together, they explore the beauty of softness as protection, and how embracing joy can be a radical, healing act.If you’ve ever felt guilty for wanting ease or joy, this episode is your permission slip to rest, feel, and return to yourself.In this episode we discuss:Why choosing bliss is not escapism, but a form of resistance and liberationThe importance of curating environments that allow Black women to stay soft and wholeHannah’s journey from self-sacrifice to self-honoring — and what being a “punk spiritualist” really meansHow pleasure connects us to our ancestors and offers a pathway to healing generational painReframing wellness: moving beyond constant self-improvement toward true self-acceptanceConnect with Hannah:Website: hannaheko.comInstagram: @hannah.ekoSubstack: hannahekwrites.substack.comConnect with Be Well, Sis:Instagram – @bewellsis_podcastSubstack – bewellsis.substack.comFollow, rate, and share this episode!We’re supporting St. Jude Children's Research Hospital- 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 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 Children's Research Hospital- 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 Children's Research Hospital- 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 Children's Research Hospital- 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_podcastSubstack – bewellsis.substack.com🎧 Follow & rate the show wherever you listen.We're supporting St. Jude Children's Research Hospital- 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 Children's Research Hospital- 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.