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! 

 

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:

• Instagram
• Website

Resources and Links:

• Read the related Holistically Well Blog Post!
• Join the Holistically Well Pregnancy Program to learn exactly how to support your body before labor & delivery for an empowered, informed birth

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! 

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:

• Instagram
• Website

Resources and Links:

• Read the related Holistically Well Blog Post!
• Visit drkaylaborchers.com for 1:1 support in Orthopedic and Pelvic Health Physical Therapy across the women’s health lifespan
• Grab your (free!) Holistically Well Toolbox to start making smart swaps in, on and around your body now!

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 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:

• Instagram
• Website 

Connect with Dr. Kayla Borchers:

• Instagram
• Website

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

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: 

• BUOY electrolytes, 35% off via this link
• Be Well by Kelly Protein Powder, 20% off via this link (or use code DRKAYLA)
• FREE 12 packs of LMNT with purchase via this link
• Primally Pure for 10% off with code DRKAYLA.

 

Products Mentioned on Today’s Episode:

• Dry Brush, Facial and Body
• Baby Balm for belly
•  Everything Balm or Antioxidant Balm for Face
• Soothing Serum for Face
•  Magnesium Spray | Sleep Spray
• MitoRed Red Light Therapy for 10% off with code DRKAYLA
• Full Well Fertility Prenatal and DHA/EPA Fish Oil, 20% off via this link
• MCT Oil via Perfect Supplements with code DRKAYLA for 10% off
• Collagen via Perfect Supplements with code DRKAYLA for 10% off
• Beef Liver / Organs via Perfect Supplements with code DRKAYLA for 10% off
• Cowboy Colostrum with code DRKAYLA for 20% off

 

Stay Connected:

• Instagram: www.instagram.com/drkaylaborchers/  
• Website: www.drkaylaborchers.com 

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.

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:

• Instagram
• Website

Connect with Cassie Subler

• Instagram
• Website for 1:1 cycle tracking support

Resources and Links:

• Postpartum Natural Family Planning Workshop

 

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:

• Instagram 
• Website

Links:

• Pregnancy Workout Program Use code THANKYOU100 for $100 off as a huge THANK YOU for being part of this community!
• How to Combat Common First Trimester Symptoms (free guide)

 

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:

• @thecatholicnutritionist on Instagram!

Connect with Dr. Kayla Borchers:

• Instagram
• Website

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:

• Instagram
• Website