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:

• @erikakarl__ and @rituelleofficial on Instagram
• Rituelle Podcast on Apple
• Rituelle Podcast on Spotify
• Substack

Connect with Dr. Kayla:

• Read the related Holistically Well Blog Post
• Instagram
• Website

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:

• Read the related Holistically Well Blog Post
• To join our FREE holistically well community, click here!
• For preconception, pregnancy and postpartum support as you step into 2026, join our Holistically Well Online Programs!

Stay Connected:

• Instagram
• Website

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:

• Read the related Holistically Well Blog Post
• Wander Wild Family Retreats

Stay Connected:

• Instagram
• Website

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:

• Read the related Holistically Well Blog Post
• To join Birth Prep: Your Third Trimster Plan simply click HERE and Dr. Kayla will guide you through!

Supplements Mentioned with Discount Codes:

• Desiccated Beef Liver (code: DRKAYLA)
• Collagen (code: DRKAYLA)
• Full Well (auto applies 20% off)
• Be Well By Kelly Protein Powder (code: DRKAYLA)

Stay Connected:

• Instagram
• Website

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:

• Visit thewomenshealthrn.com
• Follow on Instagram @thewomenshealthrn

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:

• Read the related Holistically Well Blog Post
• Be Well By Kelly Protein Powder Code: DRKAYLA
• Full Well auto applies 20% off
• Desiccated Beef Liver (code: DRKAYLA)
• Collagen (code: DRKAYLA)

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:

• Read the related Holistically Well Blog Post
• Join Dr. Kayla's Holistically Well Pregnancy Program (use code POD20 for 20% off!)
• For individualized PT support, visit drkaylaborchers.com for scheduling options with our team of root-cause PT's!

Stay Connected:

• Instagram
• Website

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:

• Follow @reversing_fertility on Instagram for more insights!

Links & Resources:

• Read the related Holistically Well Blog Post
• Join Dr. Kayla's Holistically Well Preconception Program (use code POD20 for 20% off!)

Connect with Dr. Kayla:

• Instagram
• Website

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:

• Read the related Holistically Well Blog Post
• Move with Dr. Kayla through pregnancy inside the Holistically Well Pregnancy Program (use code POD20 for 20% off):

Stay Connected:

• Instagram
• Website

Unbuttoned Podcast:

• Spotify
• Apple Podcasts
• YouTube

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:

• Instagram
• Podcast

Links & Resources:

• Read the related Holistically Well Blog Post
• For individualized PT support, visit drkaylaborchers.com for scheduling options!

Connect with Dr. Kayla:

• Instagram
• Website

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:

• Read the related Holistically Well Blog Post
• Join Dr. Kayla's Holistically Well Pregnancy Program (use code POD20 for 20% off!):
• Use code DRKAYLA for 10% off Fresh Test for a limited time
• For individualized PT support, visit drkaylaborchers.com for scheduling options!

Stay Connected:

• Instagram
• Website