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:

• Instagram

Connect with Dr.Kayla:

• Instagram 
• Website 

 

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:

• Instagram
• Website

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:

•  Read the related Holistically Well Blog Post

Stay Connected:

• Instagram
• Website

 

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:

• 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!  
• Love Steady Pelvic Support Bloomers (10% off with code DRKAYLA)
• LMNT Electrolytes (free 12-pack of samples with purchase via this link!)
• Read the related Holistically Well Blog Post

Connect with Dr. Kayla:

• Instagram
• Website

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:

• Taylor's website + options for working with her
• Follow Taylor on IG
• Free Breakup with Birth Control Masterclass
• Listen to Taylor's podcast-She's in Sync 
• The Complete Guide to Cycle Syncing Your Nutrition after Birth Control

Dr. Kayla's Links & Resources:

• Dr. Kayla's Holistically Well Preconception Program: www.drkaylaborchers.com/preconception
•  Read the related Holistically Well Blog Post

Connect with Dr. Kayla:

• Instagram
• Website

 

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:

• Join Dr. Kayla's Holistically Well Pregnancy Program (use code POD20 for 20% off!): https://drkaylaborchers.com/pregnancy
•  Read the related Holistically Well Blog Post

Stay Connected:

• Instagram
• Website

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 

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:

• Use code DRKAYLA for 20% off at MASA Chips and Vandy Crisps to stock up your seed oil free pantry today! Grab yours today: https://www.masachips.com/DRKAYLA
•  Read the related Holistically Well Blog Post

Stay Connected:

• Instagram
• Website

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!

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:

• FREE 12 packs of LMNT with purchase via this link
• Read the related Holistically Well Blog Post!
• How to Exercise for Each Phase of Your Menstrual Cycle Blog Post

Stay Connected:

• Instagram
• Website

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!

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:

• Instagram
• Website

Stay Connected with Janelle Ahrens:

•  @janelle.fatlosscoach

Resources and Links:

• Read the related Holistically Well Blog Post!
• Application link to the Sustainable Fat Loss Solution: CLICK 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! 

 

 

 

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:

• Instagram
• Website

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!