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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
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
50 Episodes
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In this episode, Kayla Borchers and James Barry discuss the importance of nutrient-dense foods, particularly organ meats, in modern diets. They explore how traditional diets can be simplified for contemporary families, the benefits of microdosing nutrients, and the significance of sustainable eating practices. James shares his journey from a picky eater to a chef passionate about nourishing families, emphasizing the role of organ meats in health during preconception, pregnancy, and postpartum. The conversation highlights the need for a shift in how we view food, advocating for a return to whole foods and the importance of family meals in shaping future generations' health. Ready to try Pluck? Grab 15% off via this link – my family's favorite is the Zesty Garlic. SO GOOOD. Takeaways: Nutrient-dense foods are crucial for women's health during preconception, pregnancy, and postpartum. Sustainable eating practices are essential for long-term health. Nature provides solutions to nutritional deficiencies. Reshaping palates can help children become more adventurous eaters. Connect with Dr.Kayla: Read the related Holistically Well Blog Post Instagram Website
This episode of the Holistically Well Podcast explores postpartum nutrition, hormone support, and strategic supplementation, emphasizing the importance of food first and supplements as a safety net. Dr. Kayla Borchers, a holistic orthopedic and pelvic floor physical therapist provides practical guidance for new mothers on nourishing their bodies during postpartum recovery. DM Dr. Kayla SUPPS on instagram for a list of her go-to supplements in the postpartum season. Connect with her here @drkaylaborchers Takeaways: The importance of food first in postpartum recovery Supporting blood building, tissue repair, and adrenal health is key Whole foods, herbs, and minerals play an essential role in healing Links & Resources: Read the related Holistically Well Blog Post Use code POD20 for 20% off Dr. Kayla's comprehensive Holistically Well Postpartum Program! JOIN HERE: drkaylaborchers.com/postpartum Ready to try Pluck? Grab 15% off via this link – my family's favorite is the Zesty Garlic. SO GOOOD. Instagram Website
In this episode of the Holistically Well podcast, Dr. Kayla Borchers and guest Britt Ramsey discuss the intricate balance between career and motherhood. They explore the evolving nature of women's identities, the importance of aligning personal values with professional goals, and practical steps to gain clarity in career decisions. Britt shares her journey from therapist to career coach, emphasizing the need for women to embrace their multifaceted identities and redefine what thriving looks like without succumbing to societal pressures. The conversation encourages women to trust their unique paths and find fulfillment in both their personal and professional lives. Takeaways: Many women feel dissonance between their career and motherhood. Identities can coexist; women are not defined by a single role. Comparison can hinder personal growth; focus on inspiration instead. Women can redefine what thriving means for them individually. Connect With Britt: Brittramsey.com LinkedIn Instagram Substack Newsletter Connect with Dr.Kayla: Instagram Website Read the related Holistically Well Blog Post
In this episode, Dr. Kayla breaks down why weeks five through eight postpartum are a critical bridge phase between early healing and true strength building. If you've been "cleared" at your six-week appointment and are wondering whether that means you can jump back into workouts, core exercises, or running, this conversation will help you create a safe, strategic plan. You'll learn what medical clearance really means, why healing continues beyond six weeks, how to rebuild your core and pelvic floor through breath and pressure management, how to monitor symptoms like doming or leakage, and why strength training during this season should feel restorative — not depleting. If you're navigating the early postpartum months and want to return to movement with confidence instead of rushing the process, this episode will help you rebuild in a way that supports your body long-term. Takeaways: Being "cleared" at six weeks is a starting point, not a return to intensity. Weeks five through eight are about building foundational strength before complexity. Core recovery focuses on function and pressure management, not aesthetics. Pelvic floor symptoms are feedback to modify, not ignore. Postpartum strength training should energize and support healing — not exhaust you. Links & Resources: Read the related Holistically Well Blog Post Use code POD20 for 20% off Dr. Kayla's comprehensive Holistically Well Postpartum Program! JOIN HERE: drkaylaborchers.com/postpartum Stay Connected: Instagram Website
In this episode of Holistically Well, Dr. Kayla and Allison's conversation focuses on the importance of mental preparation for childbirth, particularly in the context of VBAC (Vaginal Birth After Cesarean). It emphasizes that birth is predominantly a mental experience, and addressing past birth experiences is crucial for building confidence and capability in new pregnancies. Allison highlights the need to process previous births to prevent negative thoughts from resurfacing during labor. Takeaways: It is important to mentally prepare for birth. Everyone's birthing experience is different and unqie to them. It is crucial to find a support system and team that makes you feel comfortable. Connect with Allison: Instagram Links & Resources: Read the related Holistically Well Blog Post Birth Prep with Dr. Kayla Connect with Dr. Kayla: Instagram Website
In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the critical aspects of postpartum recovery, focusing on the importance of recognizing normal versus abnormal symptoms, particularly concerning the pelvic floor and core recovery. She emphasizes the need for proactive care and early intervention, advocating for women to seek pelvic floor physical therapy as a standard part of postpartum care. The conversation highlights common red flags that should not be ignored and encourages women to listen to their bodies and seek support when needed. Takeaways: Pelvic floor red flags include persistent leaking and pain. Core recovery is essential beyond just diastasis recti. Early intervention can prevent long-term issues. Education on pelvic health is crucial for postpartum women. Links & Resources: Read the related Holistically Well Blog Post Instagram Website
In this episode of the Holistically Well podcast, Kayla Borchers speaks with Megan Limon, a holistic postpartum doula, about the importance of nurturing care during the postpartum period. They discuss the role of a postpartum doula, how to create a supportive environment for new mothers, and the misconceptions surrounding postpartum recovery. Megan emphasizes the need for community support, the significance of emotional well-being, and practical tips for preparing the home before the baby arrives. The conversation also touches on the importance of nourishment, self-care, and the impact of a calm nervous system on both mother and baby. Takeaways: Postpartum recovery is not just about physical healing; it's also about emotional and mental well-being. Community support is crucial for new mothers during the postpartum period. It's important to reframe the idea of 'bouncing back' to focus on gradual healing. Self-care practices, like deep breathing and creating a cozy space, are vital for new moms. Connect with Megan: Instagram Browse her nourishing recipes via her online Journal, linked here! Connect with Dr. Kayla: Read the related Holistically Well Blog Post Instagram Website
1In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the critical first four weeks postpartum, emphasizing the importance of rest, support, and proper nourishment for recovery. She shares her personal experiences and insights as a mother of four, highlighting the physiological aspects of healing, pelvic floor recovery, and the necessity of a supportive environment. The conversation also covers the significance of warm foods, hydration, and supplementation to optimize healing during this crucial period. Takeaways: The first four weeks postpartum are foundational for recovery. Rest is essential for healing the body postpartum. Support from family and friends is crucial during this time. Postpartum is about reorganizing the body, not bouncing back. Hydration and electrolytes are vital postpartum. Links & Resources: Read the related Holistically Well Blog Post Ready to support your healing in the fourth trimester postpartum? Join Dr. Kayla inside Holistically Well Postpartum, now for 20% off with code POD20: CLICK HERE! Stay Connected: Instagram Website
In this episode of Holistically Well, Dr.Kayla Borchers sits down with Grace Emily Stark, Editor-in-Chief of Natural Womanhood, to explore fertility awareness, restorative reproductive medicine, and root-cause solutions for women's hormonal and reproductive health. Drawing from Grace's personal infertility journey and global work in women's health education, the conversation breaks down why ovulation and the menstrual cycle are essential indicators of overall health, how fertility awareness methods empower women long before they are trying to conceive, and why options beyond IVF deserve more attention. Together, they discuss cycle charting, preconception health, endometriosis, NaproTechnology, FEMM, NeoFertility, and how women and couples can advocate for care that treats infertility as a symptom rather than a diagnosis. This episode offers practical guidance, education, and hope for anyone seeking proactive, holistic, and evidence-based approaches to fertility and women's health. Takeaways: Fertility awareness and cycle charting empower women to understand their bodies, identify hormonal imbalances early, and support overall health at any stage of life. Restorative reproductive medicine focuses on diagnosing and treating the root causes of infertility, offering effective alternatives to IVF that prioritize women's long-term health. Healthy ovulation is a critical marker of women's physical, mental, and hormonal well-being, not just a factor in getting pregnant. Proactive, preconception care and lifestyle changes for both women and men can improve fertility outcomes, reduce heartbreak, and support healthier pregnancies. Natural Womanhood Links & Resources: Instagram Website Connect with Dr. Kayla: Instagram Website Read the related Holistically Well Blog Post
In this episode of the Holistically Well Podcast, Dr. Kayla Borchers shares the birth story of her fourth child, Rex Francis Borchers, highlighting her first planned home birth and long-awaited peaceful water birth. Recorded just over one week postpartum, Kayla walks listeners through her labor, from early contractions and cervical checks to delivering a healthy nine-pound, ten-ounce baby at home. Kayla reflects on the benefits of home birth, including being able to stay relaxed, in control, and fully supported by a trusted midwife and doula team. She shares insights on pregnancy preparation, pelvic floor exercises, labor mindset, and postpartum care that helped her have a smooth and safe delivery. This episode is full of practical tips for expectant parents considering home birth, water birth, natural childbirth, and physiological birth. Whether you're considering a planned home birth, water birth, or natural childbirth, this story provides encouragement, practical insight, and inspiration for trusting your body and birth process. Takeaways: How to prepare your mind and body for a home birth Tips for natural water birth and creating a calm birth environment at home How pelvic floor therapy and labor preparation can reduce tearing even with larger babies The role of a midwife and doula in supporting a safe and peaceful birth If you're looking to prepare your body for birth, Dr. Kayla's Third Trimester Birth Prep Plan is for YOU! Access it here: https://drkaylaborchers.thrivecart.com/preparing-for-birth-third-trimester-plan/ Stay Connected: Read the related Holistically Well Blog Post Instagram Website
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 @deidrebloomquist 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
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