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

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 instagram
• Guides & applications to work with Ginny's team

Ginny's Guides:

• MASTERING YOUR HORMONAL HEALTH(All things cycle charting, nutrition for hormones, + functional lab testing / ranges)
• 11 RED FLAGS IF YOU'RE TTC (Symptom+cycle chart red flags, what they could mean about your hormones + where to start with nutrition)
• WHAT YOUR GUT SYMPTOMS ARE TELLING YOU(Root causes to your gut symptoms & patterns & where to start)
• NOURISHED MAMA STARTER GUIDE (learn what nutrients/foods you need to nourish yourself during pregnancy and postpartum, including caloric needs!)

Connect with Dr. Kayla Borchers:

• Instagram
• Website

Dr. Kayla Borcher's Blog:

• Understanding PCOS Through a Functional Medicine Lens with Ginny Noce

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:

• Instagram
• Website

Links:

• Pregnancy Program
• First Trimester Survival Kit (free!)
• Full Well Prenatal Vitamins (link auto applies 20% off for you!)

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 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:

• Instagram
• Website

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:

• Instagram
• Website

Links:

• Preconception Program
• Full Well Prenatal Vitamins

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 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!