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 now

Looking for support with your health goals? Get on the waitlist for a Free Health Coaching Session with Helene

Connect 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 Perkins

NOTE: 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 Resources

This 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 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.

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

  Episode show notes here

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