Mind Body Mother

Details on our upcoming move, why the show is taking a temporary pause and reflections on a decade after moving from the East Coast to the Midwest. This episode is a vulnerable solo on what it was like to struggle mentally while moving away from my home city to Louisville, KY and what this next chapter for our family holds. I share:-Why this podcast started 4 years after the initial idea due to postpartum depression and anxiety and multiple miscarriages-Bro wellness and biohacking culture vs. women’s health/mom experts who often quietly hold the most valuable wisdom -Shifting from using your brain to using your heart and intuition to make big decisions, especially as an over thinker or people pleaser-Why I moved to Kentucky and how I struggled moving away from my home city, family and friends-What its like to grieve the loss of a place and relationships and how going to therapy for the first time in my life helped-How my frustration for midwest culture transformed into appreciation over time-Details on our current home’s renovations that happened while having a baby, the early covid days and pregnancy losses-Updates on our new home build and why we are choosing to move from a recently renovated home-Figuring out where to build and how we made an aligned decision on location and timing-Why the show is taking a pause and details on when it’s coming backThe Mind Body Mother podcast is coming back in August so make sure you’re subscribed to the show so you get access to new episodes as soon as they drop later this year. Let’s keep in touch! Send me an email to say hi, set up a free 15 minute coaching call or learn more about 1:1 in person or virtual fitness coaching [email protected] code PODCAST for 15% off Helene’s 1:1 Integrative Health CoachingThis podcast is for informational purposes only and is not intended to replace professional medical advice.

When it comes to fertility, what truly matters — and what’s just marketing? In this episode, Helene chats with mom of 2, Registered Dietitian and FullWell Founder Ayla Barmmer to break down evidence-based fertility nutrition for both women and men, PCOS support and what you need to know about prenatal and fertility supplements. Whether you’re actively TTC, planning ahead, navigating PCOS or simply wanting to support long-term reproductive health, this conversation will help you focus on what actually moves the needle — without the overwhelm.We discuss:-What nutrition really matters for fertility (for both women and men)-How early to start focusing on fertility support before trying to conceive-Strategic nutrition tweaks that have the biggest impact-The impact of tobacco, alcohol and environmental toxins on TTC-Specific nutrition, lifestyle and supplement recs for PCOS (Polycystic Ovary Syndrome)-How to choose supplements- which ones are essential versus catchy marketing-The truth about trendy products like greens powders and colostrum -What you need to know about the supplement industry and choosing effective and high quality products -Ayla’s motherhood journey including postpartum depression and running businesses while motheringYou’ll learn why you don’t need an overhaul to optimize women’s and men’s fertility, but instead small, consistent, evidence based changes that have the biggest impact over time. Connect with Helene and the Mind Body Mother Community!Use code PODCAST for 15% off Helene’s 1:1 Integrative Health CoachingConnect with Ayla Barmmer and FullWellFetilityResource mentioned: PSI postpartum supportThis podcast is for informational purposes only and is not intended to replace professional medical advice.

2026 hit and “clean living” is no longer on trend. In a fast-growing culture shift where drinking green juice and tracking sleep is out, while smoking cigarettes is apparently cool again, Helene Kusman weighs in on the rebellion against diet culture, biohacking and healthy living that has the pendulum swinging hard in the opposite direction.Helene breaks down what’s really behind this trend, why so many women feel burned out by wellness, what orthorexia and an unhealthy obsession with clean living looks like and how to find balance between both extremes.Topics Discussed:What the anti-wellness trend really is—and why it’s exploding right nowWhy “just stop caring” isn’t the freedom it seemsHow wellness burnout pushes women toward extremesWhat orthorexia looks like in real life (and why it’s often praised)Questions to ask yourself to bring yourself back into balanceThe hidden emotional cost of perfectionism and rebellionWhat sustainable, realistic wellness actually looks likeSimple steps for when you feel stuck in an extreme If you’ve ever felt overwhelmed by wellness, confused by health trends, or tempted to “opt out” completely… this episode is for you.Download your FREE Nutrition + Wellness JournalConnect with Helene and the Mind Body Mother Community!Use code PODCAST for 15% off Helene’s 1:1 Integrative Health CoachingThis podcast is for informational purposes only and is not intended to replace professional medical advice.

Perinatal mood disorders affect 1 in 5 women, postpartum depression impacts 1 in 7 and Black women are 3-4 times more likely to die from pregnancy complications. Helene Kusman sits down with the certified nurse-midwife and nationally recognized researcher Dr. Karen Sheffield-Abdullah to explore the truth about postpartum depression, perinatal mental health and maternal health equity. Dr. Karen shares how stress, anxiety and structural inequities impact pregnancy and postpartum outcomes and offers evidence-based recommendations for meaningful change. Dr. Karen also opens up about her personal journey through three very different unmedicated births—with an OB, a midwife and a home birth—as well as her experience with miscarriage in her 40s.We discuss:How stress, trauma and systemic factors affect pregnancy and postpartum outcomesUtilizing non-pharmacological integrative approaches in addition to medication for mental health conditions Understanding trauma and secondary trauma Maternal health inequities in the U.S. and why Black and Brown communities are at higher riskResearch-backed strategies to improve perinatal mental health care for allWhat healthcare providers and moms can do to advocate for better careAn inside look at the MomGenes postpartum depression research studyDr. Karen’s journey with her 3 births with an OB, midwife and home birth as well as a miscarriage in her 40sSelf-care, mindfulness and nervous system support for busy momsThis eye opening conversation paints a picture of the current state of maternal health and what next steps are on both an individual and societal level. Dr. Karen’s calming voice paired with her in depth knowledge and expertise will leave you feeling informed, educated and empowered!Connect with Helene and the Mind Body Mother Community!Use code PODCAST for 15% off Helene’s 1:1 Integrative Health CoachingYou can connect with Dr Karen Sheffield Abdullah on Instagram and at https://www.beingdrkaren.com/You can learn more about the Mom Genes study hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

Helene sits down with Dr. Meredith Sweeney, weight loss surgeon turned longevity expert, to break down the real science behind women’s metabolic health, body recomposition and long-term longevity.Dr. Sweeney explains how women’s hormones impact blood sugar regulation, insulin sensitivity, fat storage and muscle mass. We discuss key differences between women and men and for women at different stages of life when it comes to nutrition and exercise. If you’ve ever wanted to understand the hype behind CGMs, VO₂ max and other longevity lingo from a women’s perspective, this episode is a breath of fresh air in a male dominated space.We discuss:-Metabolic health for women vs. men and for women at different phases of life -How sleep, stress, nutrition, and exercise impact longevity -Debunking “calories in, calories out” and the truth about what drives fat loss, insulin resistance and energy balance-The impact of muscle on insulin and top exercise recs for longevity-Everything you need to know about CGMs (continuous glucose monitors) and how both Helene and Dr. Sweeney utilize them for long term health-How to rewire your brain and dopamine pathways to prioritize healthy habits -Why V02 Max and fasted insulin are the number 1 predictors of longevity and what you can learn from these stats -A full breakdown on weight loss versus body recomposition and what Dr. Sweeney works on with her patients -Dr. Sweeney’s journey from bariatric surgery to longevity medicine, plus her powerful IVF story leading to her two sons-The connection between spirituality and longevity Listen in for how to improve your metabolic markers, build muscle and rewire your brain for long-term health—without counting calories, obsessing over the scale or forgoing your favorite foods this year!Connect with Helene and the Mind Body Mother Community!Use code PODCAST for 15% off Helene’s 1:1 Integrative Health CoachingGet 2 months free on your annual Levels membership hereConnect with Dr. Meredith Sweeney here and Sano Longevity hereLearn more about Sano Longevity hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

Feeling the winter blues? You’re not alone. In this episode, Helene shares simple, realistic wellness habits to support your mood, energy and mental health during the cold, dark winter months. From light therapy and vitamin D to nourishing foods, movement, and digital boundaries, listen in for tools that can help you embrace the seasonal changes and support your well-being all winter long.You’ll learn:-The benefits of bright light therapy + red light masks-Vitamin D supplementation in Winter-How to leverage short cardio bursts to boosts mental health-The best winter foods + warming spices for feeling nourished and energized-Understanding your “social battery” and setting boundaries-The role of social media + options for managing it-Realistic and judgement free tips for cutting back on alcohol-The truth about seeking out professional support and why Helene went back to therapyDownload your FREE Nutrition + Wellness Journal Get 15% off your Initial Integrative Health Coaching Session with Helene here using code: PODCASTConnect with Helene here and the Mind Body Mother community hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

If your family is catching every virus going around right now, you’re not alone. In this episode, Helene sits down with Naturopathic Doctor, Birth Doula, and mom of 3, Dr. Rachel Schwartzman, to talk about realistic, holistic ways to support immunity for moms and kids during cold and flu season.Dr. Rachel cuts through the industry noise and marketing to break down what actually works when it comes to food, supplements, herbs and lifestyle. If you feel overwhelmed by advice and products that claim to boost immunity for your family, this episode will leave you with practical strategies that are both effective and cost effective. We discuss:-The truth about “laundry lists” of immune boosting foods and what to focus on instead-How to simplify nutrition for the entire family-Common immunity myths and misconceptions debunked-The kid supplement industry exposed: what you need to know about multivitamins, gummies and wellness products for littles-How to choose supplements that are effective and cost effective-Herbs, spices and teas for both moms and kids -Dr. Rachel’s experience with her first baby hospitalized for Jaundice and what it taught her about motherhoodThis conversation is practical, supportive and from real moms who understand the realities of sleep deprivation, constantly sick kids and balancing all the things. If you want real-life ideas to keep your family well this season, this episode is for you!Connect with Helene and the Mind Body Mother Community!Use code PODCAST for 15% off Helene’s 1:1 Integrative Health CoachingFind Dr. Rachel Schwartzman here and at  789dupontclinic.caThis podcast is for informational purposes only and is not intended to replace professional medical advice.

Discover how to reignite sexual pleasure and desire through postpartum, perimenopause and beyond. Dr. Lori Brotto joins Helene to break down the truth about female orgasms, how hormones impact your sex life and tips for arousal for women of all ages.Dr. Brotto is a mom of 3, registered psychologist and serves as the Executive Director for the Women’s Health Research Institute. Her book, Better Sex Through Mindfulness was a top 8 New York Times sexual health book and she has been featured in media such as Netflix’s The Principles of Pleasure documentary. This episode is packed with actionable takeaways to increase excitement, desire and pleasure from sex through the phases of motherhood.We discuss:-The truth about female orgasms and what research says about desire and pleasure for women-Tools for arousal such as fantasy, erotic films, vibrators, mindfulness and solo exploration-How hormonal changes during postpartum, breastfeeding and perimenopause affect vaginal health and libido-Vaginal estrogen use and advocating for your sexual health -Myth busting and real talk on pleasure for men vs. women-How fatigue, stress and anxiety impact sex and how to have more energy for desire -How to make sex feel like self-care -The influence of societal and cultural expectations on sex -Dr. Brotto’s motherhood journey navigating work/raising kids as a mom of 3This episode is packed with actionable tips to help you rediscover sexual pleasure and connection in every phase of the motherhood journey.Connect with Helene and the Mind Body Mother Community!Use code PODCAST for 15% off Helene’s 1:1 Integrative Health CoachingFind Dr. Brotto here , research about women’s sexual health here and evidence based tool for more satisfying sex here Find Dr. Brotto’s Better Sex Through Mindfulness book, workbook and resources hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

In this deeply personal solo episode, MBM host and Integrative Health Coach Helene Kusman, shares the episode she wishes had existed while going through the challenges of growing her family.Through both personal reflection on her own struggles and professional insight as a health coach, she offers tools, mindset shifts, and strategies to help women navigate the emotionally heavy load of fertility struggles and pregnancy loss.Helene shares:-How to find community and connection to feel supported-How to navigate vulnerability and activating your network-When to set boundaries with social media -The mindset and spiritual shifts that can support your healing-Why letting go of control can bring peace and clarity-How to advocate for yourself and make empowered decisions about your care-Balancing staying busy with space for self-care-Ways to hold space for both grief and hopeIf you’re walking this path right now, Helene’s words will comfort you and remind you that you are not alone and will find light again.Listen to Episode 1: Recurrent Miscarriage, Pregnancy Loss & Amenorrhea – My Journey to MotherhoodConnect with Helene and the Mind Body Mother Community! Use code PODCAST for 15% off Helene’s 1:1 Integrative Health CoachingThis podcast is for informational purposes only and is not intended to replace professional medical advice.

Neuroscientist and mom of three Dr. Cindy Hovington, founder of Curious Neuron, joins Helene to unpack how your nervous system influences your energy, patience and relationships as a mom. Learn evidence-based tools to manage stress, understand your emotional triggers and become the regulated leader your family needs.We cover:-Understanding your unique nervous system + emotional patterns-Setting boundaries that protect your well-being-The biggest dysregulators for moms—like lack of sleep and sensory overload + realistic tips to try-Why your children co-regulate with you and what research says about helping them learn to manage emotions-How to repair after yelling and prevent burnout through nutrition, movement, and rest-The four domains of emotional intelligence (and why self-awareness comes first)-Dr. Cindy’s real-world strategies for self-care while homeschooling and running a businessThis conversation is packed with relatable insights and neuroscience-backed strategies to help you move from overwhelm to calm, reconnect with your body and model emotional resilience for your family.Connect with Helene and the Mind Body Mother Community! Get 15% off your first Coaching Session with Helene using code: PODCASTConnect with Dr. Cindy Hovington @curious_neuron, listen to the Reflective Parenting Podcast and join the Reflective Parenting ProgramFull episode webpage hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

Are you overwhelmed with nutrition and fitness advice and lost with how to make it work for busy mom life? MBM host and Integrative Nutrition and Fitness Coach Helene Kusman walks you through designing a realistic and sustainable nutrition and fitness plan that works with your life, not against it. You’ll learn how to:-Prioritize nutrition essentials like protein, blood sugar balance, fiber and micronutrients-Build energizing, nourishing meals that fuel your body (plus how to make them work for the whole family)-Create a personalized workout plan you actually enjoy and follow through with-Discover the secret to routines that last so you finally see the results you desire and deserveHelene also shares insights from her own health journey, including what she learned from wearing a continuous glucose monitor (CGM) and her game changing mindset shift around family meals.If you’re ready for more support, Helene’s new 12-Week Transformation Health Coaching Program is designed to help moms build strength, energy and confidence with personalized nutrition and fitness for busy lives. Learn more and book a free 15 minute call 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.

Dr. Chauweda Smith, a licensed mental health therapist, certified personal trainer and owner of Total Life Counseling—to explore the mindset, boundaries and systems busy moms need to make health and fitness a sustainable, enjoyable part of life.We discuss:-The connection between mindset, confidence and fitness-Common obstacles to new fitness routines for moms-How to handle pushback from family and friends around your health goals-How to set boundaries with yourself and others without guilt-Shifting your mindset from punishment to enjoyment with fitness-Tips for staying organized with routines for you and your kids so workouts actually happenThis episode is packed with realistic ideas for overcoming challenges to sustainable fitness and nutrition for busy moms!Connect with Helene and the Mind Body Mother Community! Download your free Mind Body Mother Guided RelaxationsConnect with Dr. Chauweda Smith here and Total Life Counseling and Wellness hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

If you’re tired of conflicting advice about food, workouts, and wellness, this episode will set the record straight. Helene shares 3 myths that hold moms back from their health goals and how to re-think everything you’ve been told by the wellness industry. You’ll learn:-Why focusing on calories can actually sabotage your health goals (even for weight loss) and what to focus on instead-The truth about workout length — and why shorter sessions can be optimal-What you need to know about popular wellness products and the bio hacking movement -Simple, sustainable strategies to support energy, hormone balance and body re-compositionJoin Helene for a free interactive live workshop: Nutrition and Fitness Made Simple for Busy Moms. Save your free spot here: www.helenekusman.com/webinarConnect with Helene and the Mind Body Mother community!This podcast is for informational purposes only and is not intended to replace professional medical advice.

Clinical Psychologist and Couples Therapist Dr. Tracy Dalgleish joins the show to explore the realities of relationships after having kids. We dive into navigating conflict and resentment, rebuilding intimacy and redefining what sex and connection look like amidst the overwhelm of parenting. If you’ve ever wondered how to reignite connection, joy and playfulness in your relationship after kids, this episode is for you!We discuss:-Why parents of young children spend just 30 minutes a week connecting (and how to change that)-Simple rituals to reconnect with your partner in 5 minutes or less-How to divide tasks fairly and avoid resentment-Six different types of intimacy—and why sex is just one of them-Ways to reignite desire and explore sex after kids without pressure-Tips for managing in-laws and extended family as a couple-How to set boundaries that help you stay connected -How to know when couples therapy or other supports might helpDr. Tracy also shares her own motherhood story, including miscarriage, a surprise c-section, marriage challenges and how those experiences shaped her work supporting couples today.Whether you’re struggling with communication, longing for more intimacy, or just want to strengthen your relationship with your partner, this episode is packed with practical tools you can start using right away!Connect with Helene and the Mind Body Mother Community! Download your free Mind Body Mother Guided RelaxationsConnect Dr. Tracy on Instagram and drtracyd.comCheck out Dr. Tracy’s book and More than Roommates Challenge Full episode webpageThis podcast is for informational purposes only and is not intended to replace professional medical advice.

In this solo episode, Mind Body Mother Host and Integrative Nutrition and Fitness Coach Helene Kusman shares why high-protein lunches are essential for moms who want more energy, fewer cravings and better mood stability throughout the day. She breaks down how much protein you actually need and 5 mom-life-friendly lunch ideas you can make without spending hours in the kitchen.If you find yourself skipping lunch, snacking all day, or crashing hard in the afternoon—this episode will give your practical tips for sustainable nutrition changes that support your health goals.You'll learn:How to figure out how much protein you need based on your hormones, activity level and health goalsHow to incorporate more fiber including Helene’s favorite high fiber foods5 quick and realistic high-protein lunch ideas that don’t require much prep workHelene’s favorite adaptogenic superfoods for a midday energy boost or stress supportShortcuts to prepping lunches that don’t require a cumbersome weekly “meal prep” process For more nutrition tips for mom-life, follow ⁠@HeleneKusman⁠ and connect with the ⁠@MindBodyMotherPodcast ⁠communityLearn more about 1:1 Nutrition and Fitness Coaching with Helene hereGet 30% off and a free $60 gift at Thrive Market hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

Physical therapist, founder of Sergent Wellness and mom Dr. Julie Sergent joins the show to discuss how to stay active, strong, and pain-free—long-term. We dive into the connection between stress, sleep, and pain that often impacts moms. Julie shares her expertise on how strength training is an important tool for recovery and how to realistically add more movement to life with kids.Julie also opens up about her divorce when her daughter was five years old and how she’s found success in navigating co-parenting. Whether you are currently recovering an injury, addressing chronic pain or want insight on preventing both while incorporating a fitness routine, this episode is for you!We discuss:-The connection between stress, sleep, and chronic pain or recurring injuries-Simple, sustainable habits that prevent injury and reduce pain-How to realistically add movement into your daily mom or work life-Why more movement—not less—may help your injury recovery-The critical role of strength training in both healing and injury prevention-How to reframe pain to reduce fear and take back control of your body-Strength training for mental health, energy, and longevity-Motherhood as a motivator: prioritizing yourself for long-term health-When and how to resolve pain on your own versus when to see a PT-Innovative recovery therapies like dry needling and PEMF-Navigating the emotional and logistical challenges of divorce and co-parenting-How to organize and schedule self-care as a busy momListen in for actionable tools to help you reconnect to your body, your strength, and your self-care!Connect with Helene and the Mind Body Mother Community! Download your free Mind Body Mother Guided RelaxationsConnect Dr. Julie Sergent on Instagram, YouTube and https://www.sergentwellness.com/Book an appointment with Dr. Julie Sergent hereFull episode webpage hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

Registered Dietitian Lily Nichols is the author of the #1 bestselling book on prenatal nutrition, Real Food for Pregnancy. She joins Helene to shed light on what’s missing from the conventional conversation around fertility and pregnancy nutrition.From the controversial topic of methylated folate vs. folic acid and MTHFR mutations to animal vs. plant protein and egg quality, Lily brings a science-backed, evidence based perspective on what women deserve to know—but often aren’t told—about optimizing conception and pregnancy outcomes.We cover:-What’s missing from conventional fertility and pregnancy nutrition advice-When and how to start optimizing your diet for fertility-What you need to know about egg quality and nutrition -Types of folate including methylated folate vs. folic acid and MTHFR mutations-How protein sources including legumes, meat and meat substitutes measure up when it comes to hormone health, PCOS, and ovulatory function-The predatory side of the prenatal supplement industry and Lily’s insight on high quality options-The truth about vitamin levels like iron and vitamin D in pregnancy-How motherhood has shaped Lily’s work, balancing her career and mom life and her self-care practicesWhether you're trying to conceive, already pregnant, or preparing for the future, this episode is packed with the specific guidance from a knowledgeable expert you’ve been craving. Connect with Helene and the Mind Body Mother Community! Get 10% off Helene’s Pre+Postnatal Yoga Series here with code: MOTHERConnect with Lily Nichols RD and learn more at lilynicholsRDN.com.Full episode show notes hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

In this solo episode, MBM host Helene Kusman shares a non-judgmental guide for drinking less or quitting alcohol in a way that feels aligned with your health goals, lifestyle and the realities of motherhood.Helene walks you through practical strategies, mindset shifts, and real-life examples that can help you rethink your relationship with alcohol. Whether you want to sleep better, reduce anxiety, support hormone balance or just feel more like yourself, this episode offers actionable insights to support your decision—without guilt or shame.You’ll learn:-How to identify your "why" and build motivation to drink less-How to design your environment (your “where”) to support and not sabotage your goals-The role of community and relationships (your “who”) in staying aligned-How to realistically cut back alcohol little by little over time-The power of the crowding out method to replace alcohol with better-feeling drinks and rituals-How to reimagine social events with less or no alcohol-Ways to prepare your home, plan ahead, and set realistic goals-Why there’s no “perfect” time to start—and how to take action nowLooking for support with your health goals? Get on the waitlist for a Free Health Coaching Session with HeleneConnect with Helene and The Mind Body Mother Podcast Community For more on alcohol and motherhood listen to Episode 5: Exploring Alcohol, Mental Health, and Your Motherhood Experience with Samantha PerkinsNOTE: This episode is intended for cutting back on or stopping drinking in the absence of addiction. If you are looking for support for addiction for you or someone you know, seek professional support and see resources below:-SAMHSA National Helpline – 1-800-662-HELP (4357)-NIH National Institute on Alcohol Abuse and Alcoholism ResourcesThis podcast is for informational purposes only and is not intended to replace professional medical advice.

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 hereConnect with Helene and the Mind Body Mother CommunityFollow Dr. Ana’Necia Williams @drmomologist on social media and at www.momologymwclub.comThis podcast is for informational purposes only and is not intended to replace professional medical advice.

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:Optimal metabolic health through the phases of motherhoodWhat you need to know about biomarkers like glucose, insulin, triglycerides, HDL ratio, A1C, and hsCRPWhat to eat to stabilize blood sugar and lower inflammationThe truth about intermittent fasting, low-carb diets, high-protein intake and fiberHow stress, sleep, and HRV impact metabolic and hormonal balanceSupplements that support metabolic health goalsUnderstanding cholesterol, LDL particles, ApoB, and genetic risk markersHow community and relationships support long-term well-beingDr. Dsouza’s personal self-care practices using habit stacking to maximize time as a busy physician and momThis 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 hereConnect with Helene and the Mind Body Mother CommunityFollow 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.Episode show notes hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

In today’s episode, we’re diving 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.

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 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 is packed with valuable insights and next steps!We discuss:Tips for balancing time for your primary relationships and friendships How to find aligned friends in motherhoodBlake’s top two criteria for identifying healthy, supportive friendshipsWhat research says your “inner circle” should look likeHow to figure out when a friendship is worth the effortNavigating conflict and hard conversationsHandling unsolicited advice and comparisonThe truth about vulnerability in friendshipsFinding friends in a new city or new season of lifeFriendship through infertility, grief, and challenging timesThis 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.

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 discuss 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-Lisa's self-care including nourishing herself and family with nutrient dense organ meats and home cooking inspired by her Caribbean rootsWhether 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! Full episode webpage hereGet 30% off and a free $60 gift at Thrive Market hereConnect with Lisa @fertilityfriday and fertilityfriday.comRead Lisa’s books The Fifth Vital Sign and Real Food For FertilityThis podcast is for informational purposes only and is not intended to replace professional medical advice.

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 worthIf 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 hereShop for Helene’s favorite non-toxic stainless steel lunch/snack boxes and kids cups hereAccess the Environmental Working Group’s databases hereConnect with Dr. Aviva Romm, Dr. Natalie Crawford and Dr. Corina DunlapThis podcast is for informational purposes only and is not intended to replace professional medical advice.

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 today's 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 system 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 childIf 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! Episode webpage hereGet 30% off and a free $60 gift at Thrive Market hereYou can find Erica Djossa on Instagram, Facebook and listen to her PodcastVisit Momwell.com for courses, therapy and Erica’s book Releasing the MotherloadThis podcast is for informational purposes only and is not intended to replace professional medical advice.

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 againRebecca 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 hereLearn about the Bluegrass Doulas here and connect on social media hereFull episode webpage hereThis podcast is for informational purposes only and is not intended to replace professional medical advice.

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.

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! Find the full episode webpage here 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.

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! Full episode webpage here 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.

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 Full episode webpage here 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.

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 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 Full episode webpage here 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.

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 Full episode webpage and resources here Connect with Dr. Aviva on Instagram here Check out Dr. Aviva’s courses, books and podcast here This podcast is for informational purposes only and is not intended to replace professional medical advice.

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

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. We discuss: -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 Full episode webpage/resources ⁠here⁠ This podcast is for informational purposes only and is not intended to replace professional medical advice.

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 Full episode webpage 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.

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. 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 Full Episode Webpage here. 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.

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 Episode webpage with links to relevant research This podcast is for informational purposes only and is not intended to replace professional medical advice.

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 Episode Webpage here 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.

Find out if you or your child are part of the 30% of the population considered "Highly Sensitive People" by identifying common traits of an HSP with Mama Psychologists Co-Founder Chelsea Bodie. She breaks down strategies for navigating the overwhelm of motherhood, especially for those who are highly sensitive and tools for supporting your highly sensitive child. Chelsea also shares how she got through having her first baby at 27 weeks and the 3 month NICU stay and postpartum depression to follow. We discuss: -How to identify if you or your child is a “Highly Sensitive Person” -Strategies for dealing with overstimulation while parenting and communicating your needs to those around you -How to teach your kids to manage big feelings through tools like emotion coaching -Chelsea’s story of a 3 month NICU stay after giving birth at 27 weeks and postpartum depression -How Chelsea prepared for her second child after the experience and her tips for subsequent pregnancies and birth after trauma -Real talk on the challenges of transitioning from 0 to 1 versus 1 to 2 or more kids -Chelsea’s realistic self-care advice for busy moms Whether you’re curious if you or your child are an HSP or are just looking for relatable and realistic talk on the challenges of motherhood, this episode is for you! Connect with Helene and the Mind Body Mother Community! Download your free Mind Body Mother Guided Relaxations Episode webpage here Connect with Chelsea on Instagram and at www.mamapsychologists.ca  Book a therapy session at www.couplestocradlescounselling.com Check out the book Not Your Mother’s Postpartum This podcast is for informational purposes only and is not intended to replace professional medical advice.

Jill is a mom to two IVF babies and works as a nurse at the fertility clinic that helped grow her family. We get into the behind the scenes details of what happens during every single step of the In vitro fertilization process from the retrieval to genetic testing, fresh vs. frozen transfers and beyond. Jill’s personal and professional expertise make this a unique glimpse into the in depth science of what’s happening during the process, as well as the real talk around things like what its like to be bloated and not fit into your clothes because of the meds. We discuss: -Jill’s story of having 2 IVF babies and a natural pregnancy in between that ended in miscarriage -A deep dive on each step of the IVF process and what to expect -Tips for taking care of yourself to get through the challenges of fertility treatments -IUI (Intrauterine insemination) vs. IVF and the differences -PCOS (Poly Cystic Ovary Syndrome) and how it relates to IUI and IVF -How to optimize your chances of IVF success -Jill’s experience getting back to strength training years after a tough birth experience with her second child Whether you are curious to learn more about IVF for yourself, understand what a friend or loved one is going through or just to stay informed about this increasingly common option for people to grow their families, this episode is packed with so much helpful info! For more on IVF, check out ⁠Episode 6⁠, ⁠Episode 15⁠ and ⁠Episode 16⁠ Connect with Helene and the Mind Body Mother Community! Get 30% off and a free $60 gift at Thrive Market here IVF Resources from Jill: Society for Assisted Reproductive Technology American Society for Reproductive Medicine Episode Webpage This podcast is for informational purposes only and is not intended to replace professional medical advice.

Helene chats with Sophie Jaffe about overcoming relationship challenges and how to prioritize intimacy with your partner after having kids. Sophie is a mom of 3, founder of Philosophie Superfoods and co-hosts the IGNTD relationships podcast and couples retreats with her husband Adi. She shares her past of Adi cheating on her, their break-up then journey through couples therapy and hard work to lay a solid foundation for their stronger than ever relationship. We also discuss adaptogens and herbs for the different phases of motherhood and Sophie’s experience holistically healing her hormone imbalance. Sophie has amazing advice on manifestation and attracting your dream life from your health to relationships, parenting and all of the things. We discuss: -Sophie’s story of overcoming her now husband’s past of drug dealing, jail time and cheating on her -How to build or re-build trust with your partner through radical transparency -Tips for intimacy and keeping things spicy after having kids -Sophie’s wellness journey creating cleanses for celebrities and starting her own superfood company -Herbs and adaptogens for libido, energy, anxiety and the different phases of motherhood -Sophie’s reflections on recently turning 40, aging, manifestation and magnetizing your dream life -Letting go of of victim mentality to find joy in motherhood and fulfill your needs through self-care If you are looking to prioritize your relationship after having kids or want to learn more about hormone balancing with superfoods, this episode is for you! Connect with Helene and the Mind Body Mother Community! Download your free Mind Body Mother Guided Relaxations Mind Body Mother Episode Webpage Connect with Sophie on Instagram and https://www.sophiejaffe.com/  Find Philosophie Superfoods on Instagram and https://www.thephilosophie.com/ This podcast is for informational purposes only and is not intended to replace professional medical advice.

OBGYN and mom of 3 Dr. Hack aka “Lady Parts Doc” breaks down the most common women’s health concerns she’s heard from patients of all ages. She explains possible causes of issues like abnormal vaginal discharge and heavy periods. Dr. Hack shares her personal and professional experiences with pregnancy, recurrent miscarriage and postpartum. She also gives specific tips for feeling empowered about your health and becoming your own best advocate when working with medical providers. We discuss: -The most common women’s health concerns Dr. Hack has seen in patients of all ages -Postpartum mental health and what she’s learned from her personal and professional experiences with patients -Dr. Hack and Helene’s take on what they needed to heal mentally after miscarriages -Tips to advocate for yourself and avoid giving away your power when working with healthcare providers -When it’s time to ask for a second opinion or switch providers, including during pregnancy -Dr. Hack’s advice on self-care especially for mom’s of young kids who are barely able poop in peace If you love real talk on all things women’s health and want to feel empowered about your body, this episode is for you! Connect with Helene and the Mind Body Mother Community! Mind Body Mother Episode Show Notes Download your free Mind Body Mother Guided Relaxations Connect with Dr. Hack on Instagram, Facebook, YouTube Experience a holistically healthier you. Subscribe to the Lady Parts Doctor website for exclusive health and wellness content. This podcast is for informational purposes only and is not intended to replace professional medical advice.

Licensed Professional Clinical Counselor Lauren Muir shares her personal and professional experience with mental health struggles as a mom, specifically the most common issue she sees and calls silent depression. We discuss how to figure out if you have anxiety and depression, find support and make friends as a busy mom. Lauren explains how our childhood experiences impact our parenting and relationships and how to heal your inner child as an adult. We also discuss Lauren’s biggest challenge as a mom of three: going through divorce. She gives ideas for supporting yourself and children through life changes that are helpful for divorce and many other challenges with kids. We discuss: -Steps to take if you’re struggling with your mental health -Making friends and finding your support system as a busy mom -Navigating grief and supporting kids through divorce and life changes -Inner child work and how your childhood impacts your parenting and relationships -Steps for nurturing and healing your inner child as an adult -How to authentically show up and stop caring what other people think -Setting boundaries as simple and powerful self-care If you are looking for ways to improve your mental health and support yourself and kids through life challenges, this episode is for you! Connect with Helene and the Mind Body Mother Community! Download your free Mind Body Mother Guided Relaxations Mind Body Mother Episode Show Notes Connect with Lauren @Lauren_SilverLinings and @MartinandMuir Learn more about the @ShowUpMovement and this year’s Show Up Summit This podcast is for informational purposes only and is not intended to replace professional medical advice.

Self-care can sound daunting and impossible as a busy mom, but it doesn’t have to be when you find simple practices that make sense for the phase of life that you’re in. Yoga teacher and mom of two Helene Kusman is sharing 10 low cost ways to bring self-care into even your most chaotic days in this solo episode. She shares why she started focusing on what she once considered superficial self-care like skincare, hair, makeup and clothing in addition to health routines like movement, hydration and mindfulness. Helene shares: -How to incorporate daily exercise realistically for mom life -Her simple approach for prioritizing yourself when it comes to food -How, why and when to start a self-care focused skincare routine -Access to her 5 free guided relaxations to help decrease stress -Her 3 non-negotiable and delicious daily hydration hacks -What to wear and not to wear to boost confidence and mental health -Her life changing mindfulness technique that relaxes your nervous system -How she started incorporating a basic but much needed hair and makeup routine -Why you need adult only time and how she did this without childcare -Simple ideas for much needed solo time with yourself If you’re a busy mom who struggles with prioritizing yourself and incorporating self-care routines, this episode will give you specific simple, low cost ideas that you can get started on today! Connect with Helene and the Mind Body Mother Community! Download your free Mind Body Mother Guided Relaxations Book an in person or virtual private session or class with Helene here Mind Body Mother episode show notes here This podcast is for informational purposes only and is not intended to replace professional medical advice.

Dr. Rachel Goldman aka Dr. Rachel is a licensed psychologist in NYC who you may recognize from health and wellness media including recent appearances on Oprah. She shares how to shift your mindset around body image and weight to let go of shame and stigmas. We discuss finding your "feel good weight", body comparison and how GLP-1 drugs like Ozempic fit into the conversation. Dr. Rachel also opens up about about her IVF journey and having babies as an "older mom" at 38 and 42. We discuss: -Letting go of shame and stigmas around body image -How the relationship with yourself and self-talk impacts your relationship with others including your kids -Balancing the pressure or desire to lose weight with mental health needs to feel your best -The truth about popular GLP-1 drugs like Ozempic -Dr. Rachel’s IVF journey to avoid a certain gene and her experience having kids at 38 and 42 -Behind the scenes of appearing on Oprah at 6 weeks postpartum -Dr. Rachel’s tips for managing mental load and integrating self-care realistically for motherhood This episode is packed with so many takeaways for navigating body image, weight loss, having kids as an older mom and prioritizing your mental health! Connect with Helene and the Mind Body Mother Community! Full episode webpage here Download your free Mind Body Mother Guided Relaxations Connect with Dr. Rachel on Instagram, Facebook and Twitter/X Learn more about Dr. Rachel’s work and offerings here This podcast is for informational purposes only and is not intended to replace professional medical advice.

Women’s Health RD Kaely McDevitt shares tips for understanding your hormone health and addressing common imbalances with diet and lifestyle considerations. She breaks down the phases of our cycle and how to use that data to not only prevent or get pregnant, but also to align what’s happening in your life to what’s happening in your body. We take a deep dive into tracking your cycle using basal body temperature, cervical fluid and positioning, as well as all of the different options for hormonal or non-hormonal birth control. Kaely explains some of the pros and cons of different methods through a non-judgmental and informative lens.  At the time of recording Kaely is 35 weeks pregnant and shares what she did to prepare for conception, pregnancy and get ready for postpartum.   We discuss: -How to align your life with the different phases of your cycle -Tracking your cycle with basal body temperature, cervical fluid, cervical positioning and ovulation tests, known as the Fertility Awareness Method (FAM) -Birth control methods including the differences between hormonal and non hormonal options -The roles of hormones in our body like progesterone, testosterone, estrogen and cortisol -Detecting and addressing common hormone imbalances -Common diet and lifestyle mistakes to avoid when balancing your hormones -How Kaely prepped her body for conception, her pregnancy self-care and what she’s doing to get ready for postpartum -Kaely’s tips for getting enough protein and protein packed breakfast ideas If you’re overwhelmed by, but want to understand and optimize your hormone health, this episode is for you! Connect with Helene and the Mind Body Mother Community! Download your free Mind Body Mother Guided Relaxations Mind Body Mother Episode Show Notes Connect with Kaely @KaelyRD and KaelyRD.com Sign up for Kaely’s Pregnancy Prep Email Sequence here This podcast is for informational purposes only and is not intended to replace professional medical advice.

Listen in on the honest, real and relatable struggles of motherhood, packed with tips for finding support and experiencing more joy with Dr. Mona Amin. She opens up about her birth trauma, postpartum complications, anxiety and depression and how to navigate the ups and downs of parenting with resiliency. Dr. Mona is a board certified pediatrician, IBCLC, mom of 2 and creator of the PedsDocTalk platform and podcast. She is the go to resource for the intersection of motherhood, mental health, kids health and parenting. In this episode, Dr. Mona challenges the culture of motherhood “martyrdom” and shares actionable steps for reducing mental load and overwhelm. We discuss: Mona’s 3 life-changing strategies for managing mental load and overwhelm in motherhood to find more joy Putting together your support team to prioritize mental and physical health How to effectively communicate with your partner to express your needs Tips for navigating judgement and mom-shaming on polarizing topics like infant sleep, feeding and vaccinations The truth about percentiles and how to avoid percentile anxiety and future issues around food and body image Mona’s traumatic births, postpartum complications, hospital stay, NICU stay and health issues with her first baby Her intuition that something was wrong and discovering scar tissue in her uterus and a fluid blockage (hydrosalpinx) of her fallopian tube Going through IVF to conceive her second baby after having her fallopian tube removed Mona’s subsequent postpartum complications and being diagnosed with the rare condition Vernix Caseosa Peritonitis Her experience with postpartum anxiety and depression and how to identify when you need help from a professional Mona’s insight and advice on processing birth and postpartum, trauma even if its years down the road If you’re working on prioritizing your needs and long for getting support with the mental load of motherhood, this episode is for you! Connect with Helene and the Mind Body Mother Community! Download your free Mind Body Mother Guided Relaxations Mind Body Mother Episode Show Notes Find Dr. Mona on Instagram, Tik Tok, Youtube and The PedsDocTalk Podcast Check out the PedsDocTalk Website and Courses/Workshops This podcast is for informational purposes only and is not intended to replace professional medical advice.

Real talk on figuring out when to have kids, infertility and surviving 2 under 2 with my friend, food writer and cooking show host Lindsey McClave. She shares her history of waiting years to decide to have kids only for it to take even longer going through IUIs, miscarriage and IVF, followed by a surprise pregnancy on her daughter's first birthday. Lindsey is the foodie on the cooking show "The Farmer and the Foodie" and shares the benefits of incorporating local food and how to engage your kids in appreciating where their food comes from even if they are super picky eaters. We discuss: How Lindsey her her husband debated having kids and decided when it was time What it was like to go through the unpredictability of unexplained infertility, IVF and miscarriage Her surprise pregnancy with her second baby and the feelings of guilt after previously going through infertility Lindsey’s tips for managing the mental load of life with 2 under 2 in the early days Lindsey and Helene's experiences on the long postpartum journey and wellness routines How Lindsey makes cooking into a self-care practice Coffee date episodes are chats with friends who share their expertise, experiences and perspectives on mental and physical wellness and mom life. If you crave open, honest conversations around motherhood on the topics we don't always get to talk, you'll love this episode! Connect with Helene and the Mind Body Mother Community! Mind Body Mother Episode Show Notes Find Lindsey on Instagram here and The Farmer and the Foodie here Watch The Farmer and the Foodie here and learn more about the show here This podcast is for informational purposes only and is not intended to replace professional medical advice.

Dr. Trill, the founder of Free to Feed, is the go to resource for infant food reactivity including FPIES, CMPA and food protein allergies while breastfeeding and introducing solids. She breaks down the exact symptoms to look out for if you suspect your baby may be reacting to food proteins including secondary symptoms that are not always talked about such as colic and sleep disturbances. She also explains the science of protein transferability while breastfeeding, which there is a lot of mixed and confusing information about out there. Dr. Trill explains FPIES, CMPA and the differences between IGE and non-IGE mediated allergies. She also shares why a long term elimination diet is not recommended and which types of allergies are typically grown out of and when. We discuss the mental struggle of going through elimination diets while breastfeeding, as two moms who have been through it, and she gives some specific suggestions for how to manage. Whether you are suspicious your baby may be experiencing food reactivity, are in the trenches of your elimination diet or just curious about infant food reactivity, breastfeeding and introducing solids, this episode is for you! Connect with Helene and the Mind Body Mother Community! Mind Body Mother Show Notes Get 30% off and a free $60 gift at Thrive Market here Connect with Dr. Trill and Free to Feed on Instagram and Facebook Subscribe to the Free to Feed newsletter here This podcast is for informational purposes only and is not intended to replace professional medical advice.

Jaydee shares discovering she was pregnant while actively taking and snorting pills, abusing alcohol and surviving a toxic relationship. The positive pregnancy test was her wake up call that things in her life needed to change and quick. She describes her real and raw experience of being pregnant out of wedlock while estranged from her family and longing for a tribe to support her in the unexpected challenges of pregnancy and postpartum. Jaydee is a bestselling author and certified social worker who is helping to develop an innovative in home addiction treatment program. She takes us back to witnessing her Father addicted to opioids and trying them out and becoming addicted herself at a young age. Jaydee explains how she took ownership of her blackout days, arrest, rehab and other hardships with self-compassion as part of the healing process. We discuss how she has brought up tough topics like drugs and alcohol to her 12 year old son and how and when parents should initiate these conversations. Jaydee shares great tips that we can implement at all ages to create a safe space for our kids to bring up uncomfortable topics. If you are curious about how to heal past traumas, talk to kids about drugs and alcohol or just be inspired by an incredible motherhood journey this episode is for you! Connect with Helene and the Mind Body Mother Community! Mind Body Mother Episode Show Notes Get 10% off Helene’s Pre+Postnatal Yoga Series here with code: MOTHER Connect with Jaydee on Instagram, Facebook and her website Read Jaydee’s first book here and second book here This podcast is for informational purposes only and is not intended to replace professional medical advice.