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Explore every episode of the podcast Holistically Well

Dive into the complete episode list for Holistically Well. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

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1–50 of 57

TitlePub. DateDuration
56 | Q&A with Dr. Kayla: What Does My Breastfeeding Day Actually Look Like?05 May 202600:09:35

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 It28 Apr 202600:26:47

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)24 Feb 202600:28:22

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 Cesarean17 Feb 202600:50:35

 

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 Not10 Feb 202600:21:10
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 Doula03 Feb 202600:45:10
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 Birth27 Jan 202600:25:17
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 NAPRO20 Jan 202601:00:42

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 Baby13 Jan 202600:36:24

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 Karl06 Jan 202600:26:49

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:

38 | 2025 Recap: What This Year Taught Me About Health, Motherhood & Trusting the Process30 Dec 202500:22:27

In this reflective episode, Dr. Kayla Borchers shares her insights from the year 2025, focusing on personal milestones in motherhood, the growth of her podcast and practice, and the importance of surrendering control. She emphasizes the need for holistic health approaches and the significance of supporting women through their health journeys. As she prepares for her fourth child, she encourages listeners to reflect on their own experiences and embrace the upcoming year with grace and intention.

Takeaways:

  • Reflecting on the past year helps guide future goals.
  • Motherhood brings unexpected challenges and lessons.
  • Surrendering control can lead to personal growth.
  • Embracing grace and reflection is important for personal development.

Links & Resources:

Stay Connected:

37 | Holy, Not Hectic: Intentional Motherhood at Christmastime with Wandherwild23 Dec 202500:33:26

In this heartfelt conversation, Dr. Kayla Borchers and Monica discuss the importance of slowing down and embracing the true spirit of Christmas amidst the hustle and bustle of the holiday season. They explore the challenges modern families face in living intentionally, the significance of creating meaningful traditions, and the need for connection and presence during this special time. Monica shares her experiences as an expat in Norway and how the local culture has influenced her family's approach to the holidays. The conversation emphasizes the importance of letting go of expectations, asking for help, and finding joy in the ordinary moments of motherhood. Check out Wander Wild Family Retreats for intentional living year-round.

We wish you a Merry Christmas and a Blessed start to the New Year!

Takeaways:

  • Expectations can lead to overwhelm for families.
  • It's important to focus on faith rather than consumerism.
  • It's okay to let go of traditions that no longer serve you.
  • Presence is more important than perfection during the holidays.

Links & Resources:

Stay Connected:

54 | Rooted Well: Start Your Morning with This Simple Shift21 Apr 202600:05:00

In this episode of the Holistically Well Podcast, Dr. Kayla Borchers introduces a new "Rooted Well" series designed to simplify wellness for busy, full seasons of life. She shares how true health is built through small, consistent habits rather than overwhelming routines, and focuses on one powerful foundational shift: starting your day with a glass of water. Dr. Borchers explains how this simple practice supports your body, fits into real-life routines, especially for mothers, and helps you reconnect with sustainable, effective habits that create lasting change.

Takeaways:

  • Start your morning with eight ounces of water before anything else, including coffee. This simple habit helps rehydrate your body after sleep and sets a strong foundation for your daily health.
  • Wellness doesn't have to be complicated or time-consuming to be effective.
  • You can care for yourself while caring for your family by integrating habits into your existing routine. 

Links & Resources:

36 | Thriving in the Third Trimester — How I'm Moving, Fueling & Preparing for Birth (Baby #4 Edition)16 Dec 202500:31:28

In this episode of the Holistically Well podcast, Dr.Kayla Borchers shares her insights and experiences as she navigates her third trimester of pregnancy. She emphasizes the importance of movement, nourishment, and mindset during this crucial time, providing practical tips and routines to support physical and mental well-being. Kayla also discusses the significance of spiritual preparation for birth, encouraging listeners to trust their bodies and embrace the journey of motherhood.

Takeaways:

  • Movement is essential in the third trimester for alleviating discomfort.
  • Nourishment needs peak in the third trimester, focusing on quality protein and minerals.
  • Mindset and spiritual preparation are key for a positive birth experience.
  • Establishing a flexible routine helps manage the demands of pregnancy.

Links & Resources:

Supplements Mentioned with Discount Codes:

Stay Connected:

 

 

 

 

 

35 | PMS & Painful Periods: Root Causes, Relief Strategies, and What Your Doctor May Be Missing (with Women's Health RN Ginny Noce)09 Dec 202501:04:28

In this episode, Kayla Borchers and Ginny of Women's Health RN discuss the complexities of PMS and painful periods, emphasizing that while these issues are common, they are not normal. They explore the root causes of these symptoms, including hormonal imbalances, blood sugar dysregulation, and stress. The conversation highlights the importance of nutrition, physical therapy, and building a holistic care team to address these issues effectively. Listeners are provided with practical tips for managing symptoms and improving overall hormonal health.

Takeaways:

  • Just because an issue is common, does not make it optimal.
  • Building a holistic care team can be extremely beneficial. 
  • Hormonal imbalances, such as estrogen dominance, are key contributors.
  • Understanding your cycle is crucial for identifying issues.

To Learn More or Work with Ginny and Her Team:

Connect with Dr. Kayla:

  • Instagram 
  • Website 
  • For individualized Orthopedic & Pelvic Health PT support, visit drkaylaborchers.com for scheduling options!
  • To join Birth Prep: Your Third Trimster Plan simply click here and Dr. Kayla will guide you through! 

Links & Resources:

34 | Why I Switched my Care Team at 27 weeks of Pregnancy: Birth Center to Homebirth Story02 Dec 202500:34:26
In this episode, Dr. Kayla Borchers shares her personal journey of transitioning from a birth center to a home birth for her fourth pregnancy. She reflects on her past birth experiences, the importance of continuity of care, and the research supporting home birth safety. Kayla emphasizes the need for informed decision-making, advocating for oneself, and the significance of having a supportive care team. She also discusses pain management strategies and the emotional dynamics involved in making such a significant choice.   Takeaways:
  • Past birth experiences shape future choices.
  • It's important to have open conversations with care providers.
  • Emergency preparedness is key in home birth planning.
  • Advocating for yourself is essential in pregnancy.

Links & Resources:

Stay Connected:

33 | Hidden Infertility Triggers: How Mold Exposure Disrupts Hormones and Blocks Fertility25 Nov 202500:45:22
In this episode, Dr. Kayla Borchers and Deidre Bloomquist explore the often-overlooked impact of environmental toxins, particularly mold, on women's health and fertility. Deidre shares her personal journey of discovering how mold exposure affected her son's health and the importance of addressing mold in the home. They discuss testing for mold, the remediation process, and the various ways mold can disrupt hormonal balance, gut health, and immune function. The conversation emphasizes the need for awareness and proactive measures to ensure a healthy environment for conception and pregnancy.   Takeaways:
  • Environmental toxins like mold can disrupt hormones.
  • Mold exposure can be transferred from mother to child.
  • Mold can hide in unexpected places like HVAC systems.
  • Detoxification should be approached carefully during preconception.
  Connect with Diedre:

Links & Resources:

Connect with Dr. Kayla:

32 | Expert Second Trimester Exercise Planning from a Pelvic Health Physical Therapist18 Nov 202500:31:13
In this episode, Dr. Kayla Borchers discusses her experiences and insights during the second trimester of pregnancy. She emphasizes the importance of movement, nutrition, and self-care during this phase, highlighting how energy levels improve and how to address common aches and pains. Kayla also shares tips on traveling during pregnancy and the significance of working with a pelvic floor physical therapist. The episode aims to empower expectant mothers to embrace their changing bodies and prioritize their health and well-being.   Takeaways:
  • The second trimester is often referred to as the sweet spot in pregnancy.
  • Energy levels typically improve as the placenta takes over hormone production.
  • Strengthening the pelvic floor is essential for labor and delivery preparation.
  • Mobility and balance exercises are important for a smoother labor experience.

Links & Resources:

Stay Connected:

Unbuttoned Podcast:

31 | Menopause Doesn't Have to Mean Struggle: Tools to Feel Strong & Supported with Adele Johnston11 Nov 202500:52:40

In this episode of Holistically Well, Dr. Kayla Borchers interviews Adele Johnston, the Menopause Coach, who shares her personal journey through early menopause and her mission to empower women navigating this transition. They discuss the importance of understanding hormonal changes, the role of nutrition and lifestyle in managing symptoms, and the significance of mindset and stress management. Adele emphasizes that menopause is a natural phase of womanhood, not a disease, and offers practical tools for women to take charge of their health during this time. The conversation highlights the need for education, community support, and self-care as women transition into this new chapter of life.

Takeaways:

  • Education about menopause is crucial for proactive health care.
  • Nutrition plays a vital role in managing menopause symptoms.
  • Resistance training is essential for maintaining bone health.
  • Weight gain during menopause is not inevitable and can be managed.

Connect with Adele:

Links & Resources:

Connect with Dr. Kayla:

 

30 | Holistic Gestational Diabetes Screening: Why I Chose a Glucose Monitor Instead of the Glucola Test04 Nov 202500:27:17

In this episode, Dr. Kayla Borchers discusses the glucose tolerance test for gestational diabetes, exploring traditional and holistic alternatives. She emphasizes the importance of understanding gestational diabetes, its implications for both mother and baby, and the various testing options available. Kayla shares her personal experiences with different testing methods, including the use of continuous glucose monitors and finger prick methods, advocating for informed choices that align with individual health values. The conversation highlights the significance of nutrition, movement, and stress management in maintaining healthy blood sugar levels during pregnancy.

Takeaways:
  • There are holistic alternatives to the traditional glucose tolerance test, including dye-free options and fresh tests.
  • Advocating for personal health choices during pregnancy is essential for empowerment.
  • It's important to collaborate with healthcare providers when choosing testing methods.

Links & Resources:

Stay Connected:

29 | How Food Impacts Recovery, Mood & Milk Supply in the Fourth Trimester (with Dietician Lindsay)28 Oct 202500:39:42

In this episode of the Holistically Well podcast, Dr. Kayla Borchers and dietitian Lindsay Farmer discuss the critical aspects of postpartum nutrition and holistic recovery. They explore the importance of nourishing oneself after childbirth, practical meal prep tips, and the key nutrients needed for healing and recovery. The conversation also addresses common myths about postpartum eating, the impact of nutrition on mental health, and actionable daily nutrition strategies for new moms. Lindsey emphasizes the importance of self-care and nourishment for mothers to optimally care for their newborns.

Takeaways:

  • Postpartum nutrition is crucial for recovery and well-being.
  • Moms should focus on protein and iron-rich foods post-birth.
  • Breastfeeding requires increased caloric intake.
  • Common myths include the idea that postpartum women need less food.
  • Self-care and asking for help are vital during postpartum recovery.

Links & Resources:

  •  Read the related Holistically Well Blog Post
  • Support your postpartum healing naturally with Dr. Kayla's Holistically Well Postpartum Program! JOIN TODAY with lifetime access: CLICK HERE. 

Connect with Lindsay:

Connect with Dr.Kayla:

 

28 | Why Kegels Aren't The Answer: Training Your Pelvic Floor Smarter in Pregnancy21 Oct 202500:20:23

In this episode of the Holistically Well podcast, Dr. Kayla Borchers addresses the common misconception that Kegels are the solution to all pelvic floor issues, especially during pregnancy and postpartum. She explains the importance of understanding the pelvic floor's functions, the need for coordination and relaxation over mere strengthening, and how to train the pelvic floor more effectively. Kayla emphasizes the significance of professional guidance in pelvic health and offers practical strategies for women to prepare their bodies for birth.

Takeaways:

  • Pelvic floor muscles need to relax and coordinate, not just tighten.
  • The history of Kegels dates back to the 1940s, but understanding has evolved.
  • Relaxation of the pelvic floor is crucial for effective labor and delivery.
  • Kegels can lead to increased tension and pain if overdone.
  • Education on pelvic health is essential for all women, especially during pregnancy.

Links & Resources:

  •  Read the related Holistically Well Blog Post
  • Need 1:1 Pelvic Floor Physical Therapy support? Dr. Kayla & her team of DPT's would love to help! Schedule your in-person (Sidney, Ohio) or Virtual (worldwide) visit HERE.
  • Join Dr. Kayla's Holistically Well Pregnancy Program (use code POD20 for 20% off!): https://drkaylaborchers.com/pregnancy
  • Want a taste of Dr. Kayla's proactive approach in pregnancy? Download her FREE Pregnancy Guide!

Stay Connected:

27 | Healing Acne & Nourishing Skin: The Holistic Esthetician's Guide (with Breanna Atwood of Willow + Boone)14 Oct 202500:35:51

In this episode, Dr. Kayla Borchers sits down with Breanna Atwood, a holistic esthetician and founder of Willow + Boone, to discuss the intersection of skincare and wellness. They explore Breanna's journey into holistic aesthetics, the importance of lifestyle changes for skin health, and the unique offerings of her new spa. The conversation delves into different types of acne, the role of diet and lifestyle in skincare, and the benefits of plant-based products.

Takeaways:
  • Holistic skincare focuses on whole-body wellness, not just topical treatments.
  • Different types of acne require different treatments and approaches.
  • Breanna's spa, Willow + Boone, offers plant-based, non-toxic skincare solutions.
  • Facial massage and lymphatic drainage are essential for skin longevity.

Links & Resources:

Stay Connected:

 

53 | Integrative Fertility Care: Acupuncture, Nervous System Regulation, and Hormone Health14 Apr 202600:52:43
In this episode of Holistically Well, Kayla Borchers and Emily Marson discuss the complexities of fertility, the misconceptions surrounding it, and the role of acupuncture in supporting women's health throughout the fertility journey. They explore how stress impacts fertility, the importance of preconception care, and the benefits of acupuncture during pregnancy and postpartum. Emily shares insights on common fertility patterns, the significance of blood flow, and how acupuncture can enhance ovulation quality. The conversation emphasizes the need for holistic support and the value of professional guidance in navigating fertility and postpartum challenges.   Takeaways:
  • Acupuncture can help regulate hormones and reduce cortisol levels.
  • Preconception care can optimize egg quality and overall health.
  • Postpartum care is vital for recovery and well-being.
  • Holistic approaches can enhance fertility and pregnancy outcomes.

Connect with Emily:

Connect with Kayla:

 

26 | How to Prevent Vulvar Varicose Veins in Pregnancy with a Pelvic Floor PT07 Oct 202500:18:01
In this episode, Dr. Kayla Borchers discusses vulvar varicosities, particularly during pregnancy, and emphasizes the importance of understanding this condition. She outlines the causes, symptoms, and preventive measures, including the use of support garments, exercise, and hydration. The conversation aims to empower women with knowledge and actionable steps to manage and relieve symptoms associated with vulvar varicosities.   Takeaways:
  • Support garments can provide relief and prevention.
  • Regular exercise helps maintain blood flow and reduce pooling.
  • Elevating legs can help reduce swelling in the pelvic area.
  • Hydration and electrolytes are crucial for managing swelling.
  • Women should not feel they have to 'just deal with' varicosities.

Links & Resources:

Connect with Dr. Kayla:

25 | Coming Off Birth Control Naturally: How to Support Your Hormones, Cycle & Fertility (with Taylor of She's in Sync)30 Sep 202500:35:30

In this episode, Dr. Kayla Borchers interviews Taylor, a registered dietitian nutritionist, about the journey of coming off birth control and the natural support for women's health. They discuss Taylor's personal experiences with birth control, the impact it has on women's bodies, and the importance of a holistic approach to health. Taylor shares her four-step method for transitioning off birth control, emphasizing the need for mineral replenishment, gut healing, and liver support. They also explore the significance of tracking menstrual cycles and the empowerment that comes from understanding one's body. The conversation concludes with resources for women looking to optimize their health and navigate their journey off birth control.

Takeaways:

  • Birth control is often prescribed without addressing underlying health issues.
  • Gut health plays a significant role in overall well-being after stopping birth control.
  • Women should be informed about the effects of birth control on their bodies.
  • A holistic approach is necessary for effective health management.

Taylor's Links & Resources:

Dr. Kayla's Links & Resources:

Connect with Dr. Kayla:

 

24 | Can You Exercise on Your Back During Pregnancy? Let's Debunk the Supine Myth.23 Sep 202500:26:16

In this episode, Dr. Kayla Borchers addresses the common myth that pregnant women should avoid exercising on their backs after the first trimester. She explains the origins of this belief, rooted in sleep studies, and clarifies that only a small percentage of women experience supine hypotensive syndrome. Kayla emphasizes the importance of listening to one's body and adapting exercises based on individual symptoms rather than adhering to blanket statements. The episode encourages empowerment through informed movement choices during pregnancy, highlighting the benefits of exercise for both mother and baby.

Takeaways:

  • The recommendation to avoid exercising on your back is a myth.
  • ACOG guidelines focus on prolonged stillness, not exercise.
  • Empowerment comes from understanding your body's cues.
  • Fear surrounding movement should be replaced with knowledge and confidence.

Links & Resources:

Stay Connected:

Giveaway:

Be sure to drop the show a review, letting us know what you love most! This month, one reviewer will win a free 1:1 session with Dr. Kayla! Simply take a screenshot and send to @drkaylaborchers 

23 | Choosing Health Over Convenience: One Family's Story of Olive Oil, Entrepreneurship & Root-Cause Living with Mia of MASA Chips16 Sep 202500:48:04
In this episode of Holistically Well, Dr. Kayla Borchers speaks with Mia, known as the Olive Oil Queen, about her health journey, the importance of quality olive oil, and the impact of seed oils on health. They discuss the balance of motherhood and entrepreneurship, practical tips for nourishing family meals, and the benefits of raw milk. The conversation emphasizes intentional living and making informed choices for better health.   Takeaways:
  • Seed oils are linked to inflammation and chronic diseases.
  • Raw milk is nutrient-rich and can be easier to digest for some individuals.
  • Building relationships with local farmers enhances food sourcing.
  • Intentional choices in food and lifestyle can lead to long-term health benefits.

Links & Resources:

Stay Connected:

Giveaway:

Receive a FREE one on one session with Dr. Kayla Borchers! To enter leave a 5 star rating and review on Apple or Spotify. Be sure to send a screenshot of your review and DM it to @drkaylaborchers on Instagram in order to enter the giveaway!

22 | How to Increase Progesterone Naturally: A Hormone-Safe Approach09 Sep 202500:25:54

In this episode of Holistically Well, Dr. Kayla Borchers dives into the critical role of progesterone in women's health, discussing its importance in conception, pregnancy, and overall hormonal balance. She explores the symptoms of low progesterone, the causes behind it, including stress and lifestyle factors, and offers holistic approaches to naturally boost progesterone levels. The episode emphasizes the need for proactive measures in maintaining hormonal health, especially for women considering conception or experiencing hormonal imbalances.

Takeaways:

  • Progesterone is essential for conception and pregnancy.
  • Low progesterone can lead to irregular cycles and PMS symptoms.
  • Holistic methods can effectively boost progesterone naturally.
  • Proactive hormone management is vital for women planning pregnancy.

Links & Resources:

Stay Connected:

Giveaway:

Receive a FREE one on one session with Dr. Kayla Borchers! To enter leave a 5 star rating and review on Apple or Spotify. Be sure to send a screenshot of your review and DM it to @drkaylaborchers on Instagram in order to enter the giveaway!

21 | How to Lose Fat Without Damaging Your Hormones: When, Why & How to Do Weight Loss Right for Women's Health02 Sep 202500:57:11

In this episode of Holistically Well, Dr. Kayla Borchers and Janelle Ahrens discuss the importance of redefining worth beyond the scale, especially for women in different life stages such as pregnancy and postpartum. They emphasize sustainable fat loss through understanding metabolism, nutrition, and exercise, while breaking free from traditional diet culture. The conversation covers the differences between fat loss and weight loss, the challenges of motherhood, the significance of nourishment over restriction, and the role of strength training and cardio. They also touch on stress management, the importance of tracking nutrition, and provide actionable advice for women seeking to improve their health and well-being.

Takeaways:

  • Your worth is not defined by a number on the scale.
  • Sustainable fat loss focuses on understanding metabolism and nutrition.
  • Fat loss is about body recomposition, not just weight loss.
  • Stress management and recovery are crucial for effective fat loss.

Stay Connected with Dr. Kayla Borchers:

Stay Connected with Janelle Ahrens:

Resources and Links:

Giveaway:

receive a FREE one on one session with Dr. Kayla Borchers! To enter leave a 5 star rating and review on Apple or Spotify. Be sure to send a screenshot of your review and DM it to @drkaylaborchers on Instagram in order to enter the giveaway! 

 

 

 

20 | Underfueled & Leaking? How Low Energy Availability Impacts the Pelvic Floor & Urinary Incontinence in Female Athletes26 Aug 202500:24:13

In this episode of Holistically Well, Dr. Kayla Borchers discusses the critical connection between under-fueling and urinary incontinence, particularly in active women. She explores how low energy availability, known as REDs, affects pelvic floor health and overall athletic performance. Drawing from personal experiences and recent research, Kayla emphasizes the importance of proper nutrition and energy intake for maintaining pelvic floor function and preventing urinary leakage during physical activity. The conversation highlights the need for awareness among female athletes and the importance of addressing nutritional needs in physical therapy and sports medicine.

Takeaways:

  • Leaking during workouts can be linked to under-fueling and under-fueling affects pelvic floor muscle performance.
  • REDs syndrome is a mismatch between energy intake and expenditure.
  • Athletes are at higher risk for REDs and urinary incontinence.
  • Nutrition is crucial for optimal pelvic floor health.
  • Awareness of symptoms can lead to better management of urinary incontinence.

Stay Connected:

Resources and Links:

  • Read the related Holistically Well Blog Post!
  • Need 1:1 Holistic Orthopedic & Pelvic Floor Support? SCHEDULE A VISIT with Dr. Kayla and her team! We can't wait to hear your story and discuss the best next step for you.
  • Preconception, Pregnant or Postpartum? Our Holistically Well Programs give you all the nourishment and movement support you need with lifetime access! JOIN HERE.

Giveaway:

receive a FREE one on one session with Dr. Kayla Borchers! To enter leave a 5 star rating and review on Apple or Spotify. Be sure to send a screenshot of your review and DM it to @drkaylaborchers on Instagram in order to enter the giveaway! 

 

19 | Informed Decision Making on a Labor & Delivery Unit: How to have the Birth you Desire in a Hospital Setting or Birth Center (with Cassie Subler, RN + Doula)19 Aug 202500:55:16

In this episode of the Holistically Well Podcast, Cassie Subler joins Dr. Kayla Borchers to discuss the world of hospital births and empower expectant parents with the knowledge to make informed choices. In this episode, they explore the critical decisions that can shape your birthing experience, from understanding medical interventions to advocating for your birth plan. Tune in to gain insights from experts and real-life stories that will help you navigate the complexities of hospital births with confidence and clarity.

Takeaways:

  • Many hospital practices are optional.
  • Birth plans can be a valuable tools for prenatal discussions, helping parents-to-be communicate their preferences with their care team.
  • They encouraging expectant mothers to ask about the benefits, risks, and alternatives of any intervention. 

Connect with Cassie Subler:

Local to Versailles, Ohio and surrounding areas Cassie's in-person birth prep course is a great option! Message her on Instagram @womb_by_cassie for more info.

Connect with Dr. Kayla Borchers:

Resources and Links:

Giveaway:

receive a FREE one on one session with Dr. Kayla Borchers! To enter leave a 5 star rating and review on Apple or Spotify. Be sure to send a screenshot of your review and DM it to @drkaylaborchers on Instagram in order to enter the giveaway! 

18 | Menopause Wellness Shifts: How to Support Your Hormones, Muscles & Metabolism as You Age12 Aug 202500:37:12

This episode of the Holistically Well Podcast delves into menopause, exploring its phases, hormonal changes, and the impact on women's health. Dr. Kayla Borchers provides insights into how to support the body during this transition through movement, nutrition, and lifestyle adjustments. She emphasizes the importance of recognizing normal versus abnormal symptoms and offers holistic tools and resources for women navigating this life stage. The discussion aims to empower women to embrace menopause as a natural evolution rather than a decline in health.

Takeaways:

  • Strength training is crucial for maintaining muscle mass.
  • Nutrition plays a key role in supporting hormonal balance.
  • Hydration aids in detoxifying estrogen from the body.
  • Gradually reducing toxin exposure can support hormonal health.

Connect with Dr. Kayla Borchers:

Resources and Links:

Giveaway:

receive a FREE one on one session with Dr. Kayla Borchers! To enter leave a 5 star rating and review on Apple or Spotify. Be sure to send a screenshot of your review and DM it to @drkaylaborchers on Instagram in order to enter the giveaway! 

 

 

 

17 | The Hidden Truth About Botox: Risks, History & Natural Alternatives (with Megan McCue)05 Aug 202500:46:14

In this episode of the Holistically Well Podcast, Kayla Borchers and Megan McCue discuss the risks associated with Botox, particularly focusing on Megan's personal experience with adverse effects from the treatment. They delve into the science behind botulism, the potential dangers of Botox injections, and the lack of informed consent in the medical community. The discussion also highlights natural alternatives to Botox, emphasizing holistic health practices and the importance of embracing aging gracefully. Megan shares her journey of healing from botulism and encourages listeners to consider safer options for skincare and wellness.

Takeaways:

  • Many individuals experience gaslighting from medical professionals regarding Botox side effects.
  • Botulism is a serious condition that can arise from Botox injections, with symptoms similar to foodborne botulism.
  • The toxin in Botox can spread through the bloodstream and affect various neurotransmitters.
  • Natural alternatives to Botox include micro-needling, facial cupping, and holistic skincare practices.

Read the related Holistically Well Blog Post!

Connect with Megan McCue:

Connect with Dr. Kayla Borchers:

For more toxin-free resources, download Dr. Kayla's FREE Holistically Well Toolbox: CLICK HERE

52 | What's Changing in Year Two of the Holistically Well Podcast (And Why It Matters)07 Apr 202600:36:13
In this kickoff to year two of the Holistically Well podcast, Dr. Kayla reflects on season one's journey through preconception, pregnancy, and postpartum, and introduces a more sustainable format for the year ahead, blending short, actionable episodes with deeper expert-led conversations. She answers listener questions in a new "Office Hours" style, starting with her holistic, proactive approach to newborn care, emphasizing parent-led techniques supported by professionals, and then dives into her personal philosophy on raising healthy kids—from sleep routines and nutrient-dense nutrition to flexible, low-stress parenting and integrative healthcare choices. Throughout the episode, she highlights the importance of empowering parents with knowledge, trusting intuition, and balancing modern medicine with root-cause, lifestyle-based practices to support the whole family.

Takeaways: 
  • A proactive, holistic approach to women's health—from preconception through postpartum—can empower better outcomes when supported with education and preparation.
  • Parents should be equipped with hands-on tools and knowledge to support their child's health at home, using professionals as guides rather than relying solely on frequent treatments.
  • Consistency in foundational habits like sleep, nutrition, and low-stress routines matters more than perfection when raising healthy, resilient kids.

Stay Connected:



 
16 | My Pregnancy Wellness Routine: Top 10 Products + Rituals Every Expecting Mom Should Know29 Jul 202500:46:52

In this episode of Holistically Well, Dr. Kayla Borchers shares her personal wellness rituals during her fourth pregnancy, emphasizing the importance of individualized and research-backed practices. She discusses daily wellness hacks, the significance of hydration, nutrition, movement, and self-care routines that support both physical and emotional well-being during pregnancy. She also highlights the role of pelvic floor health, blood sugar regulation, and the use of supplements to ensure optimal health for both mother and baby.

Takeaways:

  • Wellness rituals provide stability during pregnancy.
  • Proactive habits can reduce common pregnancy discomforts.
  • Daily choices can lead to long-term health benefits.

Read the related Holistically Well Blog Post to learn more!

 

Pregnancy Wellness Product Links: 

 

Products Mentioned on Today's Episode:

 

Stay Connected:


Finally, join Holistically Well Pregnancy for all things movement, pain points and holistic health strategies to support you and baby. See you inside: CLICK HERE.

15 | Can You Ovulate While Breastfeeding? Understanding Postpartum Fertility & Your Cycle22 Jul 202500:37:00

In this episode of the Holistically Well Podcast, Dr. Kayla Borchers and women's health nurse and certified FEM instructor, Cassie Subler, share an insightful discussion on navigating postpartum fertility. In this episode, they explore how breastfeeding affects ovulation, what signs indicate returning fertility, and the practical tools and tips women can use to track their cycles after childbirth. Whether you're trying to conceive again or just want to understand your body better, this conversation offers guidance, encouragement, and clarity for new moms.

Takeaways:

  • Ovulation can return before your first postpartum period, making it crucial to understand fertility signs.
  • Methods like the Marquette Method and FEM help women track cycles safely and confidently postpartum.
  • Cervical mucus is a key biomarker that can signal the return of fertility even before your first postpartum period.

Read the related Holistically Well Blog Post!

Connect with Dr. Kayla Borchers:

Connect with Cassie Subler

Resources and Links:

 

14 | How a PT Recommends Exercising in the First Trimester: Core, Pelvic Floor & Whole-Body Support15 Jul 202500:37:35

In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the importance of exercise during the first trimester of pregnancy. She emphasizes that while exercise is crucial, it must be approached with caution due to the significant hormonal and physical changes occurring in the body. Dr. Kayla outlines the benefits of safe exercise practices, key goals for movement, and recommended types of exercises that support core and pelvic floor health. She also shares personal experiences and insights on how to modify workouts to ensure safety and effectiveness during pregnancy.

Takeaways:

  • Exercise in the first trimester is essential for health.
  • High intensity workouts may increase risks during early pregnancy.
  • Core and pelvic floor coordination is crucial.
  • Avoid high intensity interval training without modifications.
  • Breath work is foundational for core and pelvic floor health.

Read the related Holistically Well Blog Post to learn more!

Stay Connected:

Links:

 

13 | Faith-Based Nutrition: Rebuilding Hormones, Energy & Your Relationship with Food (with Flor of The Catholic Nutritionist)08 Jul 202500:45:26
In this episode of the Holistically Well podcast, Dr. Kayla Borchers speaks with Flor, The Catholic Nutritionist about the intersection of faith, food, and female physiology. They discuss the importance of understanding one's body, the role of nutrition in healing, and how to pursue wellness without falling into perfectionism. Flor shares her personal journey with health struggles and how it shaped her approach to helping women find freedom in their relationship with food. The conversation emphasizes the significance of foundational wellness practices, actionable steps for improvement, and the spiritual aspect of health.   Takeaways:
  • Food can be used to heal and nourish the body.
  • Understanding your body is key to ending the war with it.
  • Nutrition should focus on abundance, not restriction.
  • Women often compartmentalize their health issues, which is counterproductive.
  • A holistic approach considers the whole person, not just symptoms.

Read the related Holistically Well Blog Post!

 Connect with Flor:

Connect with Dr. Kayla Borchers:

12 | Pregnant and Traveling with Littles: Our Real-Life Yosemite, Sequoia & Big Sur Adventure Guide01 Jul 202500:47:15
In this episode, Dr. Kayla Borchers shares her real life and relatable experiences traveling with kids while pregnant. She gives a Yosemite, Sequoia and Big Sur adventure guide on traveling with young children, emphasizing the importance of family travel and how it can create lasting memories. She discusses practical tips for planning and packing, navigating airports, and managing travel logistics with kids. Dr. Kayla Borchers highlights the benefits of exploring national parks, building resilience through travel, and the balance between adventure and relaxation. She encourages parents to embrace the journey of traveling with their children, despite the challenges.   Takeaways:
  • Direct flights are a game changer when traveling with kids.
  • Traveling helps build resilience in children.
  • Exploring nature can be a rewarding family experience.
  • It's important to adjust expectations when traveling with kids.

Read the related Holistically Well Blog Post!

Stay Connected:

 

11 | Navigating PCOS and Blood Sugar Balance (with Ginny Noce)24 Jun 202500:50:28
In this episode, Kayla Borchers has special guest, Ginny Noce on the Holistically Well Podcast. They discuss PCOS (polycystic ovarian syndrome), its diagnosis, and the functional medicine approach to understanding and managing the condition. They explore the root causes of PCOS, including blood sugar management, nutrition, and the importance of individualized care. Ginny shares her personal journey with PCOS and miscarriage, emphasizing the need for better support and resources for women. The conversation highlights the significance of understanding lab results and the importance of progesterone in pregnancy. Listeners are encouraged to seek out resources and support for their health journeys.    Takeaways:
  • Functional medicine looks at the root causes of PCOS, including blood sugar issues and nutrient deficiencies.
  • Blood sugar management is essential for women with PCOS and can be improved through dietary changes.
  • Miscarriage is a common experience, and understanding its causes can help in future pregnancies.
  • Progesterone levels should be monitored and managed in early pregnancy to support gestation.
  • Social media can present polarizing views on health, but a nuanced approach is necessary for individual care.

Connect with Ginny:

Ginny's Guides:

Connect with Dr. Kayla Borchers:

Dr. Kayla Borcher's Blog: 

10 | From Preconception to Pregnant: First Trimester Foundational Support for You & Baby17 Jun 202500:36:01
In episode of the Holistically Well Podcast, Dr. Kayla Borchers shares her personal journey of pregnancy, discussing the challenges and surprises that come with it. She emphasizes the importance of preconception planning, nutrition, and emotional well-being during pregnancy. Kayla provides practical tips for managing the first trimester, including the significance of rest, hydration, and nutrient intake. She also highlights the emotional fluctuations that can occur and the importance of journaling and self-care. Throughout the discussion, she encourages women to embrace their unique journeys and offers resources for support.   Takeaways:
  • Our fertility health is optimal when we support our body preconception.
  • Nervous system regulation is key for conception and pregnancy.
  • Hydration is crucial to avoid nausea during pregnancy.
  • Lean into rest and listen to your body's needs.

Stay Connected:

Links:

Some of the links mentioned in this podcast are affiliate links, and if you make a purchase through them, Dr. Kayla Borchers may earn a commission at no extra cost to you. Your support is greatly appreciated!

 

9 | Raising Holistically Well Kids: Perspective Shifts in Motherhood10 Jun 202500:29:30
In episode of the Holistically Well Podcast, Kayla Borchers discusses the importance of raising holistically well kids through intentional parenting. She emphasizes the need for resilience in children, the significance of modeling healthy habits and behaviors, and the mindset shifts necessary for effective motherhood. Kayla shares the best practical wellness tips for creating a nurturing environment that supports emotional, physical, and spiritual well-being, while also addressing the importance of long-term foundations over quick fixes in parenting. Visit drkaylaborchers.com for Holistically Well Resources supporting your well-being Preconception, Pregnancy, Postpartum and Beyond.   Takeaways:
  • Doing what aligns most with your values is more important than doing it all and everything at once.
  • The goal isn't necessarily instant results, but slow, steady and sustainable wellness.
  • Your awareness, your presence, your willingness to listen and grow, that is the foundation of holistic parenting.

Stay Connected:

 

8 | MTHFR, Methylation & Your Fertility: What Every Woman Should Know03 Jun 202500:20:25
In this episode of the Holistically Well Podcast, Dr. Kayla Borchers dives into the often misunderstood topic of MTHFR and its significance in hormonal wellness and pregnancy health. She explains the role of the MTHFR gene in methylation, how to test for variants, and the importance of using methylated folate instead of synthetic folic acid in prenatals. The conversation also covers how to support methylation pathways, reduce toxin load, and considerations for pregnancy when dealing with MTHFR variants. Dr. Kayla emphasizes that having the MTHFR variant does not mean one will struggle with pregnancy, but rather that unique support is needed for optimal health.   Takeaways:
  • Reducing toxin exposure is vital for detoxification.
  • Pregnancy can be healthy with proper support for MTHFR variants.
  • Holistic approaches can enhance fertility and health.
  • Education on MTHFR can empower women in their health journey.
  Stay Connected:    Links:   Some of the links mentioned in this podcast are affiliate links, and if you make a purchase through them, Dr. Kayla Borchers may earn a commission at no extra cost to you. Your support is greatly appreciated!

 

7 | The Most Fertility-Friendly Workout Routine? Let's Talk About It.27 May 202500:27:58
In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the importance of fertility-friendly workouts for women in their reproductive years. She emphasizes the need to understand hormonal changes and how they affect workout routines. The discussion covers various types of exercises, including running, high-intensity interval training (HIIT), strength training, Pilates, and yoga, highlighting their benefits and potential drawbacks. Dr. Kayla advocates for a balanced approach to fitness that supports women's health and hormonal balance, encouraging listeners to find enjoyable activities that energize rather than deplete them.   Takeaways:
  • Fertility-friendly workouts are essential for women in their reproductive years.
  • Hormonal changes throughout the menstrual cycle should influence workout routines.
  • Listen to your body and adjust workouts based on how you feel.

Stay Connected:

51 | Cycle Literacy in Your 20s: How to Track Ovulation, Regulate Irregular Periods, and Protect Your Future Fertility31 Mar 202600:45:22

In this episode, Dr. Kayla and Olivia discuss the importance of fertility awareness and cycle literacy for women who may not be ready for children yet. They explore the SymptoPro method, the significance of tracking cycles, and the biomarkers of fertility. The conversation emphasizes the importance of ovulation, recognizing a healthy cycle, and the empowerment that comes from understanding one's body. They also address common misconceptions about fertility awareness methods and the root causes of cycle irregularities, providing insights on how to get started with cycle tracking.

Takeaways:

  • You do not have to be ready for children right now to start supporting your fertility.
  • Fertility is a vital sign of health, not just about getting pregnant.
  • Ovulation is the key event in the menstrual cycle, not just bleeding.
  • Starting to track your cycle now can benefit your future fertility.

Connect with Olivia:

  • To work with Olivia and her team, you can learn SymptoPro via this link.

Connect with Dr.Kayla:

6 | When Should You See a Pelvic Floor Physical Therapist?20 May 202500:31:15
In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the often-overlooked importance of pelvic floor physical therapy. She explains what pelvic floor PT entails, the various issues it addresses, and why it's crucial for women to seek help, regardless of whether they are postpartum. Some of the issues discusses are pain during intercourse, urinary leakage, stool issues, hip and back pain, and more. The conversation highlights common pelvic floor symptoms, the misconceptions surrounding Kegels, and the holistic approach to pelvic health that considers the entire body. Dr. Borchers emphasizes that pelvic floor issues are not just common but can significantly impact quality of life, and encourages women to take proactive steps in their health journey.   Takeaways:
  • Pelvic floor physical therapy is not just for postpartum women.
  • Many women experience pelvic floor issues without realizing it.
  • Pelvic floor PTs assess and treat a variety of pelvic-related conditions.
  • Women should not feel ashamed to seek help for pelvic issues, you are not alone in your struggles with pelvic health.

 Stay Connected/Links:

  • Instagram  
  • Website
  • 1:1 pelvic floor support (P.S. you don't need a referral to see us! That's the beauty of private practice.)
  • You can also DM @drkaylaborchers on Instagram PFLOOR and she'll send you all relevant pelvic floor offerings for you! 
5 | The Nervous System-Fertility Connection No One Talks About13 May 202500:22:57

In this episode, Dr. Kayla Borchers explores the critical role of nervous system regulation in women's health, particularly its impact on fertility and hormone balance. She discusses how chronic stress elevates cortisol levels, disrupting reproductive hormones and affecting the ability to conceive. Dr. Borchers introduces various breath work techniques, such as diaphragmatic breathing, box breathing, and alternate nostril breathing, as effective tools for calming the nervous system. She emphasizes the importance of integrating these practices into daily routines to enhance overall well-being and fertility.

Takeaways:

  • Nervous system regulation is crucial for fertility and hormone health.
  • Chronic stress leads to elevated cortisol, disrupting reproductive hormones.
  • Habit stacking breath work can activates the vagus nerve, promoting relaxation.
  • Breath is a powerful tool for health and nervous system regulation.

Stay Connected:

Links:

 

 

4 | Healthy Hormone Swaps for Your Home — Everyday Detox for Everyday Women06 May 202500:30:04
In this episode of the Holistically Well podcast, Dr. Kayla Borchers shares healthy hormone swaps for your home and everyday self care items. She discusses the importance of reducing toxin load in our environment to promote healthier hormones. She explains the impact of endocrine disruptors, shares practical steps to minimize exposure to harmful chemicals, and emphasizes the significance of self-care products and creating a non-toxic home environment for continued wellness. The episode concludes with actionable steps to optimize detox pathways and improve overall health.   Takeaways:
  • Environmental toxins are real and affect our hormones.
  • Endocrine disruptors mimic hormones and can throw off balance.
  • Reducing toxin load is crucial for fertility and overall health.
  • Start swapping out self care and home products gradually to reduce overwhelm.

Stay Connected:

Links:

Some of the links mentioned in this podcast are affiliate links, and if you make a purchase through them, Dr. Kayla Borchers may earn a commission at no extra cost to you. Your support is greatly appreciated!

3 | Fuel to Flourish — Nourishment for Optimal Conception Health29 Apr 202500:31:22

In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the critical role of nutrition in supporting menstrual and cycle health, particularly for women trying to conceive. She emphasizes the importance of understanding one's menstrual cycle as a vital sign of health and the necessity of preconception nutrition to optimize fertility. Dr. Kayla introduces the 80-20 eating philosophy, which allows for flexibility in dietary choices while focusing on nutrient-dense foods. She highlights key nutrients essential for fertility, the importance of choosing quality prenatal vitamins, and the benefits of incorporating nutrient-dense foods like beef liver into the diet. The episode concludes with an overview of Dr. Kayla's holistic preconception program, aimed at optimizing health before pregnancy.

Takeaways:

  • Nutrition before conception is crucial for overal health as well as fertility and egg health.
  • The 80-20 eating philosophy promotes healthy eating and reduces dietary stress.
  • Avoid synthetic folic acid in prenatal vitamins, quality prenatal vitamins are essential for health.
  • It is so important to incorporate nutrient-dense foods into your diet.

Stay Connected:

Links: 

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