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:

• Instagram
• Website
• Programs: to learn more about holistically Well Preconception, Pregnancy and Postpartum workout program

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! 

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:

• Instagram
• Website

Links:

• Preconception Program

 

 

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:

• Instagram
• Website

Links:

• Holistically Well Toolbox
• Toxin Free Candles (discount code: DRKAYLA10)

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!

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:

• Instagram
• Website

Links: 

• Preconception Program
• Full Well Prenatal Vitamins
• Beef Liver (discount code: DRKAYLA)

In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the importance of understanding menstrual health, addressing common cycle irregularities, and their implications for overall well-being and fertility. She emphasizes that while many women experience symptoms like PMS and irregular periods, these are not normal and can indicate underlying health issues. The conversation covers the signs of optimal fertility, root causes of cycle dysfunction, and holistic strategies to improve menstrual health. Dr. Kayla also highlights the impact of environmental factors on hormonal balance and the importance of recognizing ovulation. The episode concludes with actionable steps for listeners to take charge of their menstrual health and when to seek professional support.

Takeaways:

• Understanding menstrual cycles is crucial for overall health.
• Cycle irregularities can indicate hormonal imbalances.
• Chronic stress and environmental toxins can affect hormonal balance and menstrual cycles.
• Nutrition plays a vital role in menstrual health.

Stay Connected:

• Instagram
• Website 

Links:

• Exercise Blog Post
• Free Preconception Guide
• Free Healthy Hormone Swaps Guide

In this episode, Dr. Kayla Borchers, founder of Holistically Well, shares her personal health journey and how it led her to create a holistic, functional approach to women's healthcare. She explores the limitations of conventional medicine, the importance of addressing root causes over symptoms, and the need for proactive, integrative care—especially in areas like hormonal balance, preconception health, pelvic floor awareness, and functional fitness. Dr. Kayla Borchers outlines her vision for a new, evidence-based model of care that blends physical, emotional, and nutritional wellness, while empowering women to advocate for their own health and make informed, long-term decisions. This conversation is essential listening for anyone interested in holistic healing, functional medicine, and redefining what true women’s wellness looks like.

Takeaways:

• Dr. Kayla Borchers emphasizes the importance of holistic, integrative healthcare for women.
• Conventional medicine often provides band-aid solutions rather than addressing root causes.
• A proactive approach to women’s health, especially preconception care, is essential.
• The conversation stresses the need for women to advocate for their own health.
• She encourages community engagement and feedback on health topics.
• She emphasizes the value of evidence-based information in holistic healing.

Stay Connected:

• Instagram
• Website

 

Welcome to the Holistically Well Podcast, the place where women find the tools, support, and confidence to thrive in every season of womanhood—before, during, and after pregnancy. Hosted by Dr. Kayla Borchers, a Doctor of Physical Therapy, Orthopedic and Pelvic Health Specialist, and mama of three, this podcast blends science-backed strategies with a holistic approach to help you feel strong, supported, and connected to your body.

 

As a pre/postnatal corrective exercise specialist and integrative dry needling expert, Dr. Kayla has worked with hundreds of women to address pain, restore strength, and heal from the inside out. Her signature approach combines exercise science, functional movement, pelvic health expertise, and practical tools for nourishment, rest, and stress management. Whether you’re planning for pregnancy, navigating the challenges of postpartum, or striving to feel confident in your body at any stage of life, this podcast is here to guide you.

 

 

What You’ll Learn Here:

• Holistic strategies to heal and strengthen your deep core and pelvic floor.
• How to navigate common challenges like back pain, pelvic pain, diastasis recti, or urinary leakage—without overwhelm.
• Realistic movement and exercise routines to feel stronger, reduce pain, and support your lifestyle goals.
• Tips for managing stress, optimizing rest, and creating sustainable habits that prioritize YOU.
• Evidence-based conversations around women’s health topics that are often overlooked in traditional care.

 

Dr. Kayla breaks down the science and simplifies complex topics so you can take actionable steps toward lasting change. Each episode combines expert insights, personal stories, and practical tools you can implement right away—whether you’re recovering postpartum, chasing your toddlers, preparing for birth, or simply working to feel your best.

 

You don’t need to live with discomfort, confusion, or frustration about your body. The Holistically Well Podcast will empower you with the knowledge and strategies you need to move out of pain, embrace your strength, and live with ease.

 

Because every woman deserves to feel strong, supported, and whole—through every season of life.

 

Tune in weekly, and let’s build a future where women’s health is prioritized, celebrated, and fully supported.

Connect With Dr. Kayla:

Instagram @DrKaylaBorchers

Website: www.drkaylaborchers.com