EP.44: Redefining Self-Care in Motherhood: Mental Health, Healing & Community with Dr. Ana’Necia Williams

EP. 44: Redefining Self-Care in Motherhood: Mental Health, Healing & Community with Dr. Ana’Necia Williams

Dr. Ana’Necia Williams, founder and Clinical Director of Momology Maternal Wellness Club, joins the podcast to redefine self-care through the phases of motherhood from pre-conception to empty nesting.

We discuss how to rethink self care on a deeper level by healing your inner child, unpacking generational trauma, learning how to ask for support, and creating space to rediscover who you are outside of your role as a mom.

With her expertise in maternal mental health and generational healing alongside lived experience as a mother who has navigated the challenges of single parenting and seeking community support, Dr. Williams has a wealth of personal and professional expertise on how to prioritize meaningful self-care as a busy mom.

We cover:

-How to build connections and find a supportive community

-How to identify your needs and ask for support

-Understanding generational trauma and when to work with a therapist

-Tips for rediscovering yourself after having kids

-How to make an effective self-care plan that includes physical, mental, social and spiritual self-care

-Misconceptions around and barriers to self-care for moms

-Dr. William’s humbling experience of finding support in affording housing, formula and navigating single parenting

-Navigating the challenges of raising middle and high school children including social media and tough conversations

-Teaching the importance of self care to your children

Whether you’re trying to conceive, raising teenagers, or rediscovering yourself after years of burnout, this episode is a must-listen to make authentic self-care a top priority.

Join the waitlist for a free health coaching session with Helene here

Connect with Helene and the Mind Body Mother Community

Follow Dr. Ana’Necia Williams @drmomologist on social media and at www.momologymwclub.com

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP. 43: Improving Metabolic Health for Women: Hormones, Insulin Resistance, Cholesterol & Inflammation with Dr. Anjali Dsouza

Improving Metabolic Health for Women: Hormones, Insulin Resistance, Cholesterol & Inflammation with Dr. Anjali Dsouza

Dr. Anjali Dsouza, a board certified integrative and functional medicine doctor who specializes in women’s health and hormones joins the show to discuss optimizing metabolic health from the reproductive years to perimenopause and beyond. We get into why only 12% of Americans are metabolically healthy and how even those at a “normal” weight may be unknowingly dealing with insulin resistance or chronic inflammation. If you’ve ever felt confused about cholesterol, intermittent fasting, or how to prevent metabolic disease, this conversation will give you clarity, confidence, and action steps you can start using today.

We cover:

• What optimal metabolic health looks like through the phases of motherhood

• What you need to know about biomarkers like glucose, insulin, triglycerides, HDL ratio, A1C, and hsCRP

• What to eat to stabilize blood sugar and lower inflammation

• How stress, sleep, and HRV impact metabolic and hormonal balance

• Supplements that support metabolic health goals

• Understanding cholesterol, LDL particles, ApoB, and genetic risk markers

• The truth about intermittent fasting, low-carb diets, high-protein intake and fiber

• How community and relationships support long-term well-being

• Dr. Dsouza’s personal self-care practices using habit stacking to maximize time as a busy physician and mom

This conversation is your complete guide to taking proactive control of your metabolic health as a woman—through every stage of the motherhood journey.

Join the waitlist for a free health coaching session with Helene here

Connect with Helene and the Mind Body Mother Community

Follow Dr. Dsouza on Instagram @anjalidsouzamd, and send her a DM to join her free monthly newsletter—a practical, action-oriented resource for women ready to take charge of their health.

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP. 42: How to Build a Consistent Workout Routine, Find Motivation, and See Results

How to Build a Consistent Workout Routine, Find Motivation, and See Results

In today’s episode, we’re diving deep into a topic that so many busy moms struggle with—how to build a consistent workout routine, stay motivated, and finally start seeing real results. Whether your goals are physical, mental, or a combination of both, this episode will guide you through practical steps to create a routine that actually sticks and leads to change.

From battling exhaustion and self-doubt to finding time in your unpredictable schedule, we cover it all—plus the mindset shifts, strategies, and accountability tools that will support your wellness journey long-term. You’ll leave this episode feeling empowered to build a fitness routine that works for your life, body, and goals.

What you’ll learn in this Episode:

-How to define your personal fitness goals—without self-judgement or external pressures

-Why motivation must come first, how to cultivate it and feel excited to workout

-How to determine if a new workout or fitness routine is a good fit for you

-Practical strategies for creating a workout schedule that works with mom life

-How to overcome common consistency hurdles like childcare, exhaustion and hectic schedules

-The role of mindset and real talk about how to move through self-doubt

-Guided exercise and journaling practice for how to set authentic and aligned workout goals

-How to track your progress and know if your routine is working

-Troubleshooting consistent workout routines that are not leading to results

-How to tweak your workout routine to improve your results

This episode will help you to hit the ground running with a workout routine that can help you finally achieve the results you both desire and deserve!

Join the waitlist for a free health coaching session with Helene here

Connect with Helene and the Mind Body Mother Community!

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP: 41: How to Make and Maintain Aligned Friendships in Motherhood with Psychodynamic Therapist Blake Blankenbecler

EP: 41: How to Make and Maintain Aligned Friendships in Motherhood with Psychodynamic Therapist Blake Blankenbecler

In today’s episode, Psychodynamic Therapist, Friendship Educator and toddler mom Blake Blankenbecler joins me for an honest conversation on all things friendship in motherhood. We discuss how to both maintain existing friendships and cultivate new aligned relationships as a busy mom. Blake shares her journey of moving around a lot, going through infertility and how to navigate friendships through the challenging seasons of life. Whether you struggle with balancing time for friends with the overwhelm of motherhood or are desperately craving building community and connection with other moms, this episode will remind you that you’re not alone!

We discuss:

• Tips for balancing time for your primary relationships and friendships

• How to find aligned friends in motherhood

• Blake’s top two criteria for identifying healthy, supportive friendships

• What research says your “inner circle” should look like

• How to figure out when a friendship is worth the effort

• Navigating conflict and hard conversations

• Handling unsolicited advice and comparison

• The truth about vulnerability in friendships

• Finding friends in a new city or new season of life

• Friendship through infertility, grief, and challenging times

This conversation is full of insight on cultivating and nourishing relationships with the friends who are truly aligned with your most authentic self!

Skip the waitlist and become a Function Health member testing 100+ biomarkers and receiving interpreted results from top doctors, use code: HTRAGERKUSMAN10 or click here. 

Connect with Helene and the Mind Body Mother Community!

Learn more about Blake and Fig Holistic Therapy

Check out Blake’s friendship deck and gather friends to play together!

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 40:Optimize Your Hormone Health, Fertility and Wellness Using Cycle Tracking with Lisa Hendrickson-Jack

Optimize Your Hormone Health, Fertility and Wellness Using Cycle Tracking with Lisa Hendrickson-Jack

In today’s episode, Lisa Hendrickson-Jack breaks down how to understand and optimize your overall health using your menstrual cycle as a vital sign. We cover how to use cycle charting to both get pregnant when it’s desired and avoid pregnancy when it’s not. Lisa is a certified Fertility Awareness Educator, Holistic Reproductive Health Practitioner, and the author of The Fifth Vital Sign and Real Food for Fertility. She also hosts the Fertility Fridays podcast with over 4 million downloads. This conversation dives deep into the practical tools behind tracking your cycle to optimize your health, hormones and fertility.

In this episode, you'll learn:

-Why your menstrual cycle is a powerful window into your overall health

-The link between your cycle and conditions like PCOS, Endometriosis, Osteoporosis and Hypothalamic Amenorrhea

-How to understand your cervical mucous, cycle charting and the Sympto-Thermal Method

-Practical ways to identify your fertile window and time sex based on your goals whether you’re trying to conceive or avoid pregnancy

-How Fertility Awareness compares to other forms of birth control

-Debunking myths we were taught in sex ed—and what the science really says about your body

-How often to have sex during your fertile window for conception based on the research

-Nutrition and lifestyle tips for preconception and hormonal optimization

-Lisa’s personal journey through miscarriage, motherhood, and having three children

Whether you're looking to better understand your cycle, support your fertility, or move away from hormonal birth control, this conversation is full of practical insight and wisdom you won’t want to miss.

Connect with Helene and the Mind Body Mother Community!

Get 30% off and a free $60 gift at Thrive Market here

Connect with Lisa @fertilityfriday and fertilityfriday.com

Read Lisa’s books The Fifth Vital Sign and Real Food For Fertility

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 39: How to Ditch Environmental Toxins, Forever Chemicals and Endocrine Disruptors Affordably and Realistically

How to Ditch Environmental Toxins, Forever Chemicals and Endocrine Disruptors Affordably and Realistically

The tens of thousands of chemicals we are surrounded by impact our hormones, nervous systems, gut health, weight, metabolism and countless health outcomes. They also of course impact our children's health and development from the time they are in utero, so there is a lot of motivation as moms to really understand and avoid them.  Listen to 3 women's health doctors on what you need to know about environmental toxins, endocrine disruptors and forever chemicals. You’ll hear how they impact our health and action steps from MBM host Helene Kusman on how to realistically and affordably avoid or eliminate them. 

Listen to today’s episode for:

-Family Physician and Midwife Dr Aviva Romm’s breakdown on how to understand the chemicals in our environment, their impact on our health and realistic advice for moms on a budget

-OBGYN/Reproductive Endocrinologist Dr Natalie Crawford’s explanation of environmental toxins like forever chemicals and specific steps we can take to avoid them

-Naturopathic Doctor Corina Dunlap on finding non-toxic personal care products and how she selects cleaner options with her daughters. 

-How to balance finding both clean and effective personal care products like shampoo and laundry detergent for the whole family

-Non-toxic kitchenware swaps and how to transition affordably over time

-Tips for food prep and storage to reduce toxin exposure from baby bottles to cups, lunchboxes and beyond

-How to figure out what’s in your local water

-How to shop for meat, seafood, produce and processed foods that are cleaner without breaking the bank

-Tips for transitioning to non-toxic cleaning supplies including hacks for DIY and getting your moneys worth

If you want to better understand environmental toxins and how to realistically and affordably eliminate or avoid them as a busy mom, this episode is for you!

Connect with Helene and the Mind Body Mother Community!

Get 30% off and a free $60 gift at Thrive Market here

Shop for Helene’s favorite non-toxic stainless steel lunch/snack boxes and kids cups here

Access the Environmental Working Group’s databases here

Connect with Dr. Aviva Romm, Dr. Natalie Crawford and Dr. Corina Dunlap

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 38: Avoid Burnout and Manage the Mental Load of Motherhood with Momwell Founder Erica Djossa

Avoid Burnout and Manage the Mental Load of Motherhood with Momwell Founder Erica Djossa

Erica Djossa is the founder and CEO of Momwell, a Registered Psychotherapist and mom of 3. You may know her from her viral motherhood graphics on Instagram or book, Releasing the Motherload. In todays conversation, Erica gives practical tools for avoiding burnout and reducing the overwhelm of motherhood by managing the mental load. She breaks down how to work with your partner, set boundaries and get support to finally stop struggling and enjoy motherhood more.

We discuss:

-How to work with your partner and support people to effectively help with the mental load

-Tips for releasing the load to others including finding “tolerable common standards”

-How to spot mental health red flags for yourself and your partner

-When to choose individual versus couples therapy to work through relationship issues

-How therapy can help through motherhood from TTC to birth trauma, pregnancy, postpartum, returning to work and parenting challenges

-Understanding mom guilt and how to avoid shame spirals

-Misconceptions about parenting that cause unrealistic expectations

-How to build self-compassion and trust as a mom

-Erica’s experience with postpartum depression and anxiety, undiagnosed ADHD and parenting a neurodivergent child

If you feel overwhemed with the mental load of motherhood and know it’s time to make a change to create more time and energy for your family and yourself, you will love this conversation with Erica!

Connect with Helene and the Mind Body Mother Community!

Get 30% off and a free $60 gift at Thrive Market here

You can find Erica Djossa on Instagram, Facebook and listen to her Podcast

Visit Momwell.com for courses, therapy and Erica’s book Releasing the Motherload

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 37: The Truth About Surrogacy, IVF, Miscarriage and Birth Trauma with Doula and Gestational Carrier Rebecca Mercer

The Truth About Surrogacy, IVF, Miscarriage and Birth Trauma with Doula and Gestational Carrier Rebecca Mercer

Co-Owner of Bluegrass Doulas, Rebecca Mercer shares intimate details of the surrogacy journey from her perspective as a gestational carrier. From the serendipitous moment of connecting with the intended parents on Facebook to multiple rounds of IVF, miscarriage, and a D and C, the path was anything but linear on the road to a healthy baby. Rebecca opens up about the unexpected challenges of surrogacy including the traumatic birth that was far from the dream she had spent her entire life romanticizing. If you’ve always wondered what happens behind the scenes of surrogacy, this episode is for you!

We discuss:

-The process of connecting with the intended parents, selection, paper work and initial logistics working with a fertility clinic

-Rebecca’s conversations with her husband and kids about surrogacy

-Unexpected steps such as psychological evaluations for Rebecca and her husband, as well as the medical tests required for both Gestational Carriers and Intended Parents

-Details of the IVF journey including a failed transfer, miscarriage, hysterectomy and second retrieval for the intended parent and successful transfer and pregnancy that led to a live birth

-An inside look at the Gestational Carrier/Intended Parent relationship throughout the process and how it evolved over time

-Having a breech baby and switching providers to have an External Cephalic Version (ECV) 

-Rebecca’s traumatic birth experience being left in the OR and disrespected by medical providers

-Rebecca’s favorite self-care practices and the advice she shares with her postpartum clients

-Reflections on the surrogacy journey and if Rebecca would do it again

Rebecca shares a real, honest view on being a Gestational Carrier without shying away from any details. Listen to an insider perspective on surrogacy and hear a truly inspiring story of strength, compassion and the ultimate gift of a healthy baby in today’s episode!

Connect with Helene and the Mind Body Mother Community!

Receive 25% off all Integrative Institute for Nutrition programs and trainings, use code: HELENETRAGERKUSMANXIIN or click here. 

Connect with Rebecca on social media here

Learn about the Bluegrass Doulas here and connect on social media here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 36: Optimizing Blood Sugar. Cholesterol and Becoming the CEO of My Own Health with Helene Kusman

On her 36th birthday and the one year anniversary of the podcast, MBM host Helene Kusman shares her experience managing blood sugar, cholesterol and becoming the CEO of her own health. She gets into how she tested 100+ biomarkers to uncover hidden health issues without having to visit a doctor or go through insurance.  Helene addresses questions she has gotten from the audience about wearing a Continuous Glucose Monitor (CGM) and the metabolic health results that led her to do so. She also shares about her Integrative Nutrition training as a component of taking control of her health. If you feel the call to better understand and take back your power in managing and optimizing your health, this episode is for you!

In this episode:

-How Helene has shifted from a passive to active role in taking control of her wellness

-Healthspan versus Lifespan and why it matters as moms

-Helene’s experience using the Function platform to test and understand health biomarkers

-Using Continuous Glucose Monitors (CGM) and the Levels app to individualize blood sugar balance

-Blood sugar balancing discoveries Helene had from wearing a CGM

-Helene’s hacks for starting meals that blunted glucose spikes even when eating dessert

-The “healthy” foods that had the worst glucose spikes for Helene 

-The protein bars and crackers that had the most stable glucose responses for Helene 

-Typical cholesterol blood panels vs. the Lipoprotein Fractionated test that uncovered Helene’s hidden cholesterol issues

-Exercise, diet and lifestyle changes Helene has made to optimize blood sugar balance and improving cholesterol 

-Why Helene has started to prioritize and how she makes time for both cardio and meditation 

Skip the waitlist and become a Function Health member testing 100+ biomarkers and receiving interpreted results from top doctors, use code: HTRAGERKUSMAN10 or click here. 

Receive 25% off all Integrative Institute for Nutrition programs and trainings, use code: HELENETRAGERKUSMANXIIN or click here. 

Connect with Helene and the Mind Body Mother Community!

This podcast is for informational purposes only and is not intended to replace professional medical advice.

Heal Your Skin: Acne, Rosacea, Eczema and Finding the Root Cause with Dr. Corina Dunlap

Heal Your Skin: Acne, Rosacea, Eczema and Finding the Root Cause with Dr. Corina Dunlap

In today’s conversation, Dr. Corina Dunlap shares how to heal common skin conditions like acne, eczema, psoriasis and rosacea by getting to the root cause. She is a mom of two, licensed naturopathic doctor and founder/CEO of Naturopathic by Design. Dr. Corina Dunlap discusses both the “outside in” and “inside out” causes of skin issues such as a hormone or gut imbalances. She shares diet, supplement, and product considerations for resolving skin issues through this root cause approach.

We discuss:

-Hormone imbalances that can be a root cause of Acne

-Mechanical or “outside in” causes of skin concerns and how to avoid them

-The gut/skin connection, immune system and inflammatory response

-Common foods that can flare up each specific issue from Acne to Rosacea

-How to resolve skin issues with temporary dietary eliminations

-Differences between root causes of Psoriasis, Eczema, Rosacea and Keratosis Pelaris

-Foods, herbs, spices and supplements that support resolving skin issues

-Household and personal care products to avoid and how to choose better options for skin health

-Ideas for natural approaches to anti-aging

-Dr. Corina Dunlap’s journey of having her kids at 38 and 40 after miscarriage

-Tips for supporting your kids’ immune systems naturally, letting go of health anxiety and trusting the body’s ability to heal

If you’ve tried everything to resolve your skin issues, today’s episode will help you finally figure out the root cause and actionable steps to heal.

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

You can find Dr. Corina Dunlap on Instagram here

Learn more about her clinic Naturopathic by Design here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

Your Guide to Epidurals, Inductions, C-Sections and Understanding Interventions with Evidence Based Birth Founder Dr. Rebecca Dekker

Your Guide to Epidurals, Inductions, C-Sections and Understanding Interventions with Evidence Based Birth Founder Dr. Rebecca Dekker

Evidence Based Birth Founder and CEO Dr. Rebecca Dekker joins Helene to discuss all things birth interventions, from epidurals to inductions, C-Sections and everything you need to know. This is a judgement free conversation that breaks down the research you can consider to understand your birth options and make evidence based choices that feel intuitively right for you and your family.

We discuss:

-What is routine versus evidence based when it comes to birth interventions

-How to build your support team, choose a provider and prepare your birth plans

-Everything you need to know about epidurals: effectiveness, risks, benefits and considerations

-Natural and medical induction methods and surprising research to consider

-Navigating elective versus medically necessary inductions and why they’re becoming more common than ever

-How the Midwifery and Obstetrics model can differ when it comes to birth interventions

-What the evidence says about eating and birth

-Cesarean sections and when they’re elective versus medically necessary

-Specific tips and scripts for decision making conversations with your birth provider

-Dr. Dekker’s story of becoming a mom of 3 and how her experiences inspired her founding Evidence Based Birth

Whether you are pregnant with your first or your fourth baby, this conversation will help you better understand your birth options and how to weight the evidence in making informed decisions!

Connect with Helene and the Mind Body Mother Community!

Get 10% off Helene’s Pre+Postnatal Yoga Series here with code: MOTHER

Find Evidence Based Birth on Instagram, YouTube and listen to the Podcast

Check out the EBB blog and programs

This podcast is for informational purposes only and is not intended to replace professional medical advice.

Stress Free Meal Prep and Sustainable Weight Loss with Registered Dietitian Vanessa Rissetto

Stress Free Meal Prep and Sustainable Weight Loss with Registered Dietitian Vanessa Rissetto

In today’s episode, Registered Dietitian Vanessa Rissetto helps us cut through the BS and identify simple strategies for meal prep and weight loss that actually work for busy moms. She is the CEO and Co-founder of Culina Health, a revolutionary company that makes nutrition care more inclusive and accessible for everyone. Vanessa has been a frequent guest on The Today Show, honored by Goldman Sachs as one of the “Most Exceptional Entrepreneurs” and by NPR as "A Black Dietitian Wants to Close the Nutrition Gap." Vanessa keeps it real whether she’s talking about diet, nutrition or the highs and lows of balancing life and motherhood. We cover specifics on stress free meal planning, sustainable weight loss tips and Vanessa’s experiences with IVF, surviving breast cancer and life as a CEO and mom of two.

We discuss:

-How to build up a meal prep routine that isn’t overwhelming

-Tips for realistic and sustainable weight loss based on your unique body

-Common misconceptions about calories and diet

-How GLP-1 drugs like Ozempic fit into the weight loss conversation

-Specific meal ideas to incorporate protein, fat and carbs for busy moms

-Vanessa’s hacks to level up your breakfast, lunch, dinners and snacks

-Mistakes to avoid when it comes to kids and processed foods/sugar

-Vanessa’s breast cancer diagnosis, starting Culina during the pandemic and what she learned about the healthcare system

-Real talk on parenting, entrepreneurship, marriage, health and personal struggles

If you’re overwhelmed by starting or sticking to a meal prep routine, weight loss and nutrition advice, this episode will help you identify realistic strategies that are accessible, affordable and designed for moms.

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with Vanessa on Instagram here

Schedule with a Dietitian through Culina Health here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

Top Wellness Recs for the New Year with 5 Women’s Health Experts

Top Wellness Recs for the New Year with 5 Women’s Health Experts

Get ready for your physically and mentally healthiest year yet with life-changing advice from top wellness experts. This “best of” episode features words of wisdom from REI/OBGYN Dr. Natalie Crawford, Functional Dietitian Jillian Greaves, Personal Trainer Marlie Cohen, LPCC Lauren Muir and OBGYN Dr. Stephanie Hack. This episode is packed with actionable steps from inspiring women’s health professionals to help you prioritize your needs and feel your best in 2025.

Listen in for:

-How to decrease stress and inflammation by finding tools that work for you with Reproductive Endocrinologist of Infertility/OBGYN Dr. Natalie Crawford (full episode here)

-Protein, intermittent fasting and blood sugar balance tips from Functional Dietitian Jillian Greaves (full episode here)

-Realistic workout and self-care tips for busy moms with Pre/Postnatal Personal Trainer Marlie Cohen aka Kale and Krunches (full episode here)

-How to heal from childhood trauma and thrive in your relationship with yourself and kids with Licensed Professional Clinical Counselor Lauren Muir (full episode here)

-How to find the right medical providers and advocate for your health with OBGYN Dr. Stephanie Hack aka Lady Parts Doc (full episode here)

If you’re ready to optimize both your physical and mental well-being in the new year, this episode is for you!

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with REI/OBGYN Dr. Natalie Crawford here, Functional Dietitian Jillian Greaves here, Pre/Postnatal Personal Trainer Marlie Cohen here, LPCC Lauren Muir here and OBGYN Dr. Stephanie Hack here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

Everything You Need to Know about Balancing Hormones for Busy Moms with Dr. Aviva Romm

Everything You Need to Know about Balancing Hormones for Busy Moms with Dr. Aviva Romm

Dr. Aviva Romm is an MD, midwife and herbalist who has bridged the best of traditional medicine with good science for over three decades. In today’s conversation, Dr. Aviva shares actionable steps we can take when it comes to diet, environmental toxins and optimizing our hormone health from her New York Times bestseller, Hormone Intelligence. She discusses healing the most common hormone issues, considering both natural and pharmaceutical interventions. This episode is packed with realistic and practical ways to prioritize hormone health as a busy mom.

We discuss:

-Dr. Aviva’s diet recommendations for PCOS, endometriosis, period pain, fertility issues and menopausal symptoms

-The connection between hormones, nutrient intake, blood sugar balance, inflammation and other chronic diseases

-Dr. Aviva’s research backed supplement recommendations for women’s health

-Herbs and spices to incorporate for reducing inflammation, improving digestion and supporting metabolism

-The connection between hormone balance and mental health when it comes to thyroid issues, depression and more

-How to determine when to use pharmaceuticals vs. natural remedies for resolving hormone issues

-Deceptiveness in the wellness space that you need to be aware of on your healing journey

-Dr. Aviva’s experience home birthing and raising her 4 kids in the early days of attachment parenting

-The self care that helped Dr. Aviva finally improve a long term sleep issue

If you are looking for guidance from an expert who has spent decades in women’s health and understands the demands and realities of mom life, you’ll love this conversation with Dr. Aviva. Her accessible and judgement-free approach is refreshing and much needed in the health and wellness world. Press play for real talk on what you need to know when it comes to balancing your hormones!

Connect with Helene and the Mind Body Mother Community!

Get 10% off Helene’s Pre+Postnatal Yoga Series here with code: MOTHER

Connect with Dr. Aviva on Instagram here

Check out Dr. Aviva’s courses, books and podcast here

Resources mentioned in the episode: Dr. Aviva’s Prenatal Vitamin Guide and EWG.org

This podcast is for informational purposes only and is not intended to replace professional medical advice.

Tips for Surviving the Holidays Through Grief, Hardship and Struggle with Helene Kusman

Tips for Surviving the Holidays Through Grief, Hardship and Struggle with Helene Kusman

From family issues to illness, financial struggles or loss, there is a lot that can make the holidays feel stressful and anything but Hallmark-worthy. After losing a loved one Christmas week and having a miscarriage Thanksgiving week, MBB host Helene Kusman shares the familiar experience of going through a holiday season through times of grief and hardship. If your season is feeling far from a scene out of your favorite Holiday movie, press play for practical tips for taking care of yourself mentally, physically and emotionally during the holidays.

Helene shares:

-How to let go of the pressure to have a picture perfect holiday season

-Ideas for setting boundaries to prioritize your needs

-How to avoid comparison as the “thief of joy” during the holiday season

-Specific tips on asking for support from those around you

-Simple self-care practices for emotional support and nervous system regulation during challenging times

This short and sweet episode will make you feel less alone and inspire you to do what you need to take care of yourself and get through this challenging holiday season.

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 29: Navigating Polyamory, Ethical Non-Monogamy, Queerness and How to Live in Alignment with Erin Quinlan

EP 29: Navigating Polyamory, Ethical Non-Monogamy, Queerness and How to Live in Alignment with Yoga Teacher Erin Quinlan

Erin Quinlan shares the journey of re-discovering her sexuality and coming out as queer and polyamorous earlier this year. She is a mom of two and yoga teacher who has an enlightening perspective on how to get in alignment to finally live your most authentic life. Our conversation dives into polyamory and ethical non-monogamy, dispelling some common misconceptions. We also discuss queerness, pansexuality and how Erin’s life has evolved with her husband, kids and partner. Whether you are curious about polyamory, or just looking for inspiration to feel more mentally, physically and emotionally aligned with your true self, this episode is packed with so many important takeaways.

-How to let go of what other people think and get in touch with your authentic self

-Tips for prioritizing self-discovery and growth

-The events leading up to Erin coming out to everyone in an Instagram post and reactions after

-What you need to know about ethical non-monogamy and misconceptions about polyamory

-Queerness, pansexuality and the truth about labels

-Navigating challenges and benefits of living in alignment from people pleasing to trusting what feels intuitively good

-Erin’s mantras and words of wisdom for powerful mindset shifts

-Parenting challenges of emotional regulation and co-regulation with young kids

-Exploring simple self-care practices of unplugging and slowing down for the whole family

This episode will challenge you to let go of judgement and ask yourself: am I living a life of authenticity and true alignment? Press play and explore the connection of mind body well-being and the often winding and non-linear path of spiritual, mental and emotional self-discovery.

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with Erin on Instagram

Resources Mentioned: @SteadyPolyamory, @RadicalRelating, OPEN, The Ethical Slut, Polywise, Polysecure

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 28: The Truth About Fertility, Egg Freezing, IVF, Diet and Supplements with Dr. Natalie Crawford

EP 28: The Truth About Fertility, Egg Freezing, IVF, Diet and Supplements with Dr. Natalie Crawford

Dr. Natalie Crawford is board certified in both Reproductive Endocrinology and Infertility as well as Obstetrics and Gynecology. She is the co-founder of Fora Fertility, a boutique fertility clinic in Austin, Texas and hosts the As a Woman: Fertility Hormones and Beyond Podcast with over 4 million downloads. In this episode, she explains exactly how our fertility changes from our 20s to our 40s and what to consider depending on your goals. Dr. Crawford shares specific evidence based lifestyle and diet changes that optimize both success with natural conception and fertility treatments. Whether you are currently trying to conceive, planing for the future or just wanting to optimize your hormone health at any age, this episode is packed with so many actionable take-aways.

We discuss:

-Red flags in your cycle to indicate inflammation and the connection to hormone health and fertility

-When you need a full workup done considering your age group

-The controversy around when to check your egg count and what it means for fertility decisions

-How and why egg quality decreases with age and the impact on fertility, IVF and pregnancy loss

-Dr. Crawford’s top lifestyle recs that have the biggest impact on fertility

-Hidden sources of endocrine disrupting toxins and how to avoid them

-Dietary changes for for decreasing inflammation to improve hormone health

-The truth about sugar and sugar alternatives that nobody talks about

-Supplement recommendations and warnings for trying to get pregnant including Folate vs. Folic Acid, CoQ10 and more

-Dr Crawford’s journey of recurrent miscarriage, ectopic pregnancy and conceiving her children after reducing inflammation with lifestyle changes

-The connection between Celiacs Disease, Infertility and Recurrent Miscarriage

If you want to learn more about hormone health, fertility and lifestyle changes for reducing inflammation, Dr. Natalie Crawford breaks it all down in this incredibly detailed and informative episode!

Connect with Helene and the Mind Body Mother Community!

Get 30% off and a free $60 gift at Thrive Market here

You can find Dr. Natalie Crawford on Instagram, YouTube and listen to her Podcast

Check out Dr. Natalie Crawford’s courses and sign up for her newsletter

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 27: How to Optimize Pelvic Floor Health from Pregnancy to Perimenopause with The Vagina Whisperer Dr. Sara Reardon

EP 27: How to Optimize Pelvic Floor Health from Pregnancy to Perimenopause with The Vagina Whisperer Dr. Sara Reardon

The one and only “The Vagina Whisperer” Dr. Sara Reardon, joins the show to cover the 411 on peeing, pooping, periods, sex and our pelvic floor. Sara is a doctor of physical therapy, board-certified pelvic floor specialist, founder of “The Vagina Whisperer” online platform and author of FLOORED: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage coming out in 2025. Sara tells us everything we need to know to optimize our pelvic floor health through the phases of motherhood. She gives specific tips for everything from birth positions and pushing during labor, to how and when to pee and poop, tools to address pain or discomfort during sex and how to strengthen your pelvic floor.

We discuss:

-How your pelvic floor works and why it changes during each phase from pregnancy to menopause

-The impacts of c-sections vs. vaginal births on postpartum pelvic floor recovery

-How your pelvic floor changes throughout your cycle impacting sex and workouts

-Hormonal changes during perimenopause, your pelvic floor and Sara’s personal and professional experience addressing issues

-Everything you need to know and avoid when it comes to peeing and your pelvic floor

-Tips for pooping that can help optimize pelvic floor health

-What you need to know about birth including pushing, positions and your pelvic floor

-What’s common vs. normal when it comes to issues with sex and how to address them

-The behind the scenes details of what happens in a pelvic floor PT evaluation

-Sara’s fast and furious unmedicated birth stories and how her experiences inspired her work

If you pee, poop, have sex, are pregnant, have had a baby or will go through menopause (aka all of us!) this episode is a must listen for need to know tips to optimize lifelong pelvic floor health.

Connect with Helene and the Mind Body Mother Community!

Get 10% off Helene’s Pre+Postnatal Yoga Series here with code: MOTHER

Connect with Sara on social media @TheVaginaWhisperer

Take Sara’s pelvic floor quiz to see where to start your pelvic floor journey

Start a 7 day free trial of Sara’s pelvic floor fitness membership

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 26: How to Calm Anxious Energy and Regulate Your Nervous System

EP 26: How to Calm Anxious Energy and Regulate Your Nervous System

This solo episode with MBM host and yoga teacher Helene Kusman shares tools for regulating your nervous system to get out of the “fight or flight” mode many of us are constantly experiencing and into a calming parasympathetic state. Helene breaks down the physiological response we have to stressful situations and how prioritizing nervous system regulation can help us reach both our physical and mental health goals. If you are searching for the missing link to keeping your cool with everyday stressors, this episode is packed with simple strategies to say goodbye to anxious energy.

Helene shares:

-What you need to know about your Sympathetic and Parasympathetic Nervous System

-Helene’s top 3 nervous system regulating breathwork practices and how to do them

-How to make movement conducive to nervous system regulation in just 5, 10 or 15 minutes

-Tips for getting more sleep for those dealing with frequent night wakings, hormone imbalances and poor sleep hygiene

-The connection of diet to nervous system regulation as a possible missing link

-Ideas for setting boundaries in your relationships and work to optimize nervous system regulation goals

-When to seek professional support for nervous system regulation issues

This episode is short, sweet and packed with incredible takeaways for feeling like that super chill mom who can get through even the craziest days feeling confident, calm and at ease.

Take an in person or virtual yoga class with Helene here

Book an in person or virtual private yoga, Reiki or breathwork session with Helene here

Connect with Helene and the Mind Body Mother Community on Instagram

Links to Relevant Research:

• Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system

• Brief structured respiration practices enhance mood and reduce physiological arousal

• Effect of yoga on autonomic nervous system function in females

• Autonomic Dysfunction in Sleep Disorders: From Neurobiological Basis to Potential Therapeutic Approaches

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 25: Navigating Nutrition Trends, Intermittent Fasting, Blood Sugar Balance and Protein Intake with Functional Dietitian Jillian Greaves

EP 25: Navigating Nutrition Trends, Intermittent Fasting, Blood Sugar Balance and Protein Intake with Functional Dietitian Jillian Greaves

Functional Medicine Dietitian Jillian Greaves breaks down popular nutrition topics like intermittent fasting, blood sugar balance and protein intake, highlighting what women need from reproductive age to perimenopause and menopause. I ask her about some of the things I constantly see advertised and hear influencers sharing like greens and hydration powders and if we really need them.  We also get into Jillian’s journey to her current healthy pregnancy after miscarriage, and the major life changes she made in between.

We discuss:

-Intermittent fasting: how it differs for women vs. men and from reproductive age to perimenopause and menopause

-How much protein you really need per day and Jillian’s top animal and plant based whole food protein recs

-The truth about processed protein products and how many you should aim for per day

-Why blood sugar balance is Jillian’s #1 rec for hormone health and her top simple tips that really move the needle

-What you need to know about greens powders and what to look out for when vetting them

-Benefits of hydration powders PLUS cheaper and easier DIY alternatives

-Jillian’s journey to pregnancy after miscarriage and the major life changes she made in between

If you want to know the real deal about popular nutrition trends from a functional dietitian who specializes in women’s health, this episode is just what you need!

Connect with Helene and the Mind Body Mother Community!

Get 10% off Helene’s Pre+Postnatal Yoga Series here with code: MOTHER

Connect with Jillian @JillianGreavesRD and www.JillianGreaves.com

Book private 1:1 functional nutrition coaching with Jillian here

Check out Jillian’s PCOS Root Cause Reversal Program here

This podcast is for informational purposes only and is not intended to replace professional medical advice.