Holistically Well – Details, episodes & analysis

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Holistically Well

Holistically Well

Dr. Kayla Borchers

Health & Fitness
Health & Fitness

Frequency: 1 episode/7d. Total Eps: 57

Libsyn
Welcome to the Holistically Well Podcast, the place where women find the tools, support, and confidence to thrive in every season of womanhood—before, during, and after pregnancy. Hosted by Dr. Kayla Borchers, a Doctor of Physical Therapy, Orthopedic and Pelvic Health Specialist, and mama of three, this podcast blends science-backed strategies with a holistic approach to help you feel strong, supported, and connected to your body. As a pre/postnatal corrective exercise specialist and integrative dry needling expert, Dr. Kayla has worked with hundreds of women to address pain, restore strength, and heal from the inside out. Her signature approach combines exercise science, functional movement, pelvic health expertise, and practical tools for nourishment, rest, and stress management. Whether you're planning for pregnancy, navigating the challenges of postpartum, or striving to feel confident in your body at any stage of life, this podcast is here to guide you. What You'll Learn Here: +Holistic strategies to heal and strengthen your deep core and pelvic floor. +How to navigate common challenges like back pain, pelvic pain, diastasis recti, or urinary leakage—without overwhelm. +Realistic movement and exercise routines to feel stronger, reduce pain, and support your lifestyle goals. +Tips for managing stress, optimizing rest, and creating sustainable habits that prioritize YOU. +Evidence-based conversations around women's health topics that are often overlooked in traditional care. Dr. Kayla breaks down the science and simplifies complex topics so you can take actionable steps toward lasting change. Each episode combines expert insights, personal stories, and practical tools you can implement right away—whether you're recovering postpartum, chasing your toddlers, preparing for birth, or simply working to feel your best. You don't need to live with discomfort, confusion, or frustration about your body. The Holistically Well Podcast will empower you with the knowledge and strategies you need to move out of pain, embrace your strength, and live with ease. Because every woman deserves to feel strong, supported, and whole—through every season of life. Tune in weekly, and let's build a future where women's health is prioritized, celebrated, and fully supported. Connect With Dr. Kayla: Instagram @DrKaylaBorchers Website: www.drkaylaborchers.com
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56 | Q&A with Dr. Kayla: What Does My Breastfeeding Day Actually Look Like?

mardi 5 mai 2026 • Duration 09:35

In this Q&A podcast episode, Dr. Kayla Borchers shares her personal experience and expert advice on breastfeeding, pumping, and managing milk supply with her fourth child. She discusses feeding routines, bottle training, and the use of wearable pumps, providing practical tips for new and experienced mothers.

Takeaways:

  • The correlation between breastfeeding on demand and milk supply
  • Dr. Kayla's experience with introducing bottles and managing refusal
  • Tips on balancing motherhood, work, and self-care

Links & Resources:

55 | Postpartum Running & Leakage: Why It Happens + How to Fix It

mardi 28 avril 2026 • Duration 26:47

In this episode, Dr. Kayla Borchers breaks down how to safely return to running postpartum, with a strong focus on pelvic floor health, gradual progression, and long-term injury prevention. She explains why symptoms like urinary leakage shouldn't be ignored and offers practical guidance on rebuilding strength, stability, and confidence before hitting the pavement again. Whether you're a new mom or supporting one, this conversation provides a clear, evidence-based approach to reintroducing impact training while protecting your body and optimizing recovery.

Takeaways:

  • A gradual, structured return to running is essential after postpartum recovery.
  • Pelvic floor symptoms like urinary leakage are common but not normal and should be addressed.
  • Building strength and stability first helps prevent injury and supports long-term running success.

Links & Resources:

46 | When and How to Start Strength Training Postpartum (Weeks 5–8)

mardi 24 février 2026 • Duration 28:22

In this episode, Dr. Kayla breaks down why weeks five through eight postpartum are a critical bridge phase between early healing and true strength building. If you've been "cleared" at your six-week appointment and are wondering whether that means you can jump back into workouts, core exercises, or running, this conversation will help you create a safe, strategic plan. You'll learn what medical clearance really means, why healing continues beyond six weeks, how to rebuild your core and pelvic floor through breath and pressure management, how to monitor symptoms like doming or leakage, and why strength training during this season should feel restorative — not depleting. If you're navigating the early postpartum months and want to return to movement with confidence instead of rushing the process, this episode will help you rebuild in a way that supports your body long-term.

Takeaways:

  • Being "cleared" at six weeks is a starting point, not a return to intensity.
  • Weeks five through eight are about building foundational strength before complexity.
  • Core recovery focuses on function and pressure management, not aesthetics.
  • Pelvic floor symptoms are feedback to modify, not ignore.
  • Postpartum strength training should energize and support healing — not exhaust you.

Links & Resources:

Stay Connected:

45 | Preparing for a VBAC: What Every Woman Should Know About Birth After Cesarean

mardi 17 février 2026 • Duration 50:35

 

In this episode of Holistically Well, Dr. Kayla and Allison's conversation focuses on the importance of mental preparation for childbirth, particularly in the context of VBAC (Vaginal Birth After Cesarean). It emphasizes that birth is predominantly a mental experience, and addressing past birth experiences is crucial for building confidence and capability in new pregnancies. Allison highlights the need to process previous births to prevent negative thoughts from resurfacing during labor.   Takeaways:
  • It is important to mentally prepare for birth.
  • Everyone's birthing experience is different and unqie to them.
  • It is crucial to find a support system and team that makes you feel comfortable.

Connect with Allison:

Links & Resources:

Connect with Dr. Kayla:

 

 

 

44 | Pelvic Floor Symptoms After Birth: What's Normal vs. What's Not

mardi 10 février 2026 • Duration 21:10

In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the critical aspects of postpartum recovery, focusing on the importance of recognizing normal versus abnormal symptoms, particularly concerning the pelvic floor and core recovery. She emphasizes the need for proactive care and early intervention, advocating for women to seek pelvic floor physical therapy as a standard part of postpartum care. The conversation highlights common red flags that should not be ignored and encourages women to listen to their bodies and seek support when needed.   Takeaways:
  • Pelvic floor red flags include persistent leaking and pain.
  • Core recovery is essential beyond just diastasis recti.
  • Early intervention can prevent long-term issues.
  • Education on pelvic health is crucial for postpartum women.

Links & Resources:

43 | Creating a Nurturing Environment as You Welcome Baby — A Conversation with a Postpartum Doula

mardi 3 février 2026 • Duration 45:10

In this episode of the Holistically Well podcast, Kayla Borchers speaks with Megan Limon, a holistic postpartum doula, about the importance of nurturing care during the postpartum period. They discuss the role of a postpartum doula, how to create a supportive environment for new mothers, and the misconceptions surrounding postpartum recovery. Megan emphasizes the need for community support, the significance of emotional well-being, and practical tips for preparing the home before the baby arrives. The conversation also touches on the importance of nourishment, self-care, and the impact of a calm nervous system on both mother and baby.   Takeaways:
  • Postpartum recovery is not just about physical healing; it's also about emotional and mental well-being.
  • Community support is crucial for new mothers during the postpartum period.
  • It's important to reframe the idea of 'bouncing back' to focus on gradual healing.
  • Self-care practices, like deep breathing and creating a cozy space, are vital for new moms.

Connect with Megan:

Connect with Dr. Kayla:

42 | Holistic Postpartum Recovery: How to Support Your Body in the First 4 Weeks After Birth

mardi 27 janvier 2026 • Duration 25:17

In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the critical first four weeks postpartum, emphasizing the importance of rest, support, and proper nourishment for recovery. She shares her personal experiences and insights as a mother of four, highlighting the physiological aspects of healing, pelvic floor recovery, and the necessity of a supportive environment. The conversation also covers the significance of warm foods, hydration, and supplementation to optimize healing during this crucial period.   Takeaways:
  • The first four weeks postpartum are foundational for recovery.
  • Rest is essential for healing the body postpartum.
  • Support from family and friends is crucial during this time.
  • Postpartum is about reorganizing the body, not bouncing back.
  • Hydration and electrolytes are vital postpartum.

Links & Resources:

  •  Read the related Holistically Well Blog Post 
  • Ready to support your healing in the fourth trimester postpartum? Join Dr. Kayla inside Holistically Well Postpartum, now for 20% off with code POD20: CLICK HERE!

Stay Connected:

41 | Restorative Fertility Care: What Every Woman Should Know About NAPRO

mardi 20 janvier 2026 • Duration 01:00:42

In this episode of Holistically Well, Dr.Kayla Borchers sits down with Grace Emily Stark, Editor-in-Chief of Natural Womanhood, to explore fertility awareness, restorative reproductive medicine, and root-cause solutions for women's hormonal and reproductive health. Drawing from Grace's personal infertility journey and global work in women's health education, the conversation breaks down why ovulation and the menstrual cycle are essential indicators of overall health, how fertility awareness methods empower women long before they are trying to conceive, and why options beyond IVF deserve more attention. Together, they discuss cycle charting, preconception health, endometriosis, NaproTechnology, FEMM, NeoFertility, and how women and couples can advocate for care that treats infertility as a symptom rather than a diagnosis. This episode offers practical guidance, education, and hope for anyone seeking proactive, holistic, and evidence-based approaches to fertility and women's health.

Takeaways:

  • Fertility awareness and cycle charting empower women to understand their bodies, identify hormonal imbalances early, and support overall health at any stage of life.
  • Restorative reproductive medicine focuses on diagnosing and treating the root causes of infertility, offering effective alternatives to IVF that prioritize women's long-term health.
  • Healthy ovulation is a critical marker of women's physical, mental, and hormonal well-being, not just a factor in getting pregnant.

Proactive, preconception care and lifestyle changes for both women and men can improve fertility outcomes, reduce heartbreak, and support healthier pregnancies.

Natural Womanhood Links & Resources:

Connect with Dr. Kayla: 

40 | A Peaceful Home Water Birth: The Story of Welcoming Our Fourth Baby

mardi 13 janvier 2026 • Duration 36:24

In this episode of the Holistically Well Podcast, Dr. Kayla Borchers shares the birth story of her fourth child, Rex Francis Borchers, highlighting her first planned home birth and long-awaited peaceful water birth. Recorded just over one week postpartum, Kayla walks listeners through her labor, from early contractions and cervical checks to delivering a healthy nine-pound, ten-ounce baby at home.

Kayla reflects on the benefits of home birth, including being able to stay relaxed, in control, and fully supported by a trusted midwife and doula team. She shares insights on pregnancy preparation, pelvic floor exercises, labor mindset, and postpartum care that helped her have a smooth and safe delivery. This episode is full of practical tips for expectant parents considering home birth, water birth, natural childbirth, and physiological birth.

Whether you're considering a planned home birth, water birth, or natural childbirth, this story provides encouragement, practical insight, and inspiration for trusting your body and birth process.

Takeaways:

  • How to prepare your mind and body for a home birth
  • Tips for natural water birth and creating a calm birth environment at home
  • How pelvic floor therapy and labor preparation can reduce tearing even with larger babies
  • The role of a midwife and doula in supporting a safe and peaceful birth

If you're looking to prepare your body for birth, Dr. Kayla's Third Trimester Birth Prep Plan is for YOU! Access it here: https://drkaylaborchers.thrivecart.com/preparing-for-birth-third-trimester-plan/

Stay Connected:

 

39 | Rituals Over Routines: Finding Time for Wellness as a Mother with Erika Dellatore Karl

mardi 6 janvier 2026 • Duration 26:49

In this grounding episode of the Holistically Well Podcast, Dr. Kayla Borchers welcomes Erika Dellatore Karl—host of the Rituelle Podcast, entrepreneur, and mother of two—for a conversation on intentional living and sustainable wellness rituals as we step into 2026. Together, they explore the difference between rigid routines and nourishing rituals, and how small, meaningful practices can support nervous system regulation, emotional well-being, and presence in everyday life.

Erika shares practical tools for creating micro-rituals, setting boundaries, reducing burnout, and letting go of the pressure to "do more," especially in motherhood. This episode is a powerful reminder that true wellness comes from slowing down, staying flexible, and choosing rituals that help you feel grounded, connected, and aligned in the new year.

Takeaways:

  • Rituals create grounding and presence, while routines often create pressure.
  • Micro-rituals can support nervous system regulation without adding more to your plate.
  • Intentional living starts with flexibility, not perfection.
  • Boundaries are a powerful form of self-care for mothers and ambitious women.
  • Slowing down can lead to deeper joy, connection, and emotional well-being.

Connect with Erika:

Connect with Dr. Kayla:

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