54 | Rooted Well: Start Your Morning with This Simple Shift

59 | The Female Athlete Gap: Hormones, Pelvic Floor & Injury Risk Explained

In this episode, pelvic health and orthopedic physical therapist Dr. Kayla Borchers dives deep into the unique challenges female athletes face regarding injury risk, hormone influence, and optimal movement mechanics. Whether you're an athlete, coach, or parent, learn how early education on these topics can foster long-term health and athletic longevity. Takeaways: * The role of core-pelvic floor synergy and diaphragmatic breathing * Practical strategies for early intervention and training for young female athletes * Recommendations for cross-training, breath control, and long-term longevity Links & Resources: * Read the related Holistically Well Blog Post [https://drkaylaborchers.com/blog/] * Instagram [http://www.instagram.com/drkaylaborchers/] * Website [http://www.drkaylaborchers.com/]

58| Rooted Well: What I Wish Every 20-Something Knew About Fertility

This episode emphasizes the importance of proactive preconception health in your 20s, focusing on nourishing your body, understanding your cycle, reducing toxins, and preparing for pregnancy. Dr. Kayla offers practical tips for building a strong foundation for future fertility and motherhood. Takeaways * Building a foundation in your 20s is crucial for future fertility. * Nourishing your body with real food and supplements supports hormonal health. * Tracking your cycle provides valuable insights into your reproductive health. Links & Resources: * Read the related Holistically Well Blog Post [https://drkaylaborchers.com/blog/] * Instagram [http://www.instagram.com/drkaylaborchers/] * Website [http://www.drkaylaborchers.com/] * POD20 for 20% off Holistically Well Preconception Program with Dr. Kayla and a team of functional medicine providers!

57 | Why Suppressing Ovulation Isn't Health Care: PCOS, Fertility & Root-Cause Healing

In this podcast episode, Dr. Kayla Borchers and Haley Yeager discuss the importance of understanding women's health, particularly in relation to fertility and the use of birth control. Haley shares her personal journey with the birth control pill and her eventual diagnosis of PCOS, emphasizing the need for women to advocate for their health and seek alternatives to hormonal contraceptives. The discussion covers the benefits of natural family planning, the physiological impacts of suppressing ovulation, and the importance of educating young women about their bodies. They also touch on postpartum cycle charting and the significance of trusting one's intuition in health matters. For optimizing cervical mucus and other fertility biomarkers mentioned on today's pod, join Holistically Well Preconception with Dr. Kayla and a team of functional medicine practitioners! Use code POD20 for 20% off. https://drkaylaborchers.com/preconception/ [https://drkaylaborchers.com/preconception/] Takeaways: * The birth control pill often serves as a temporary solution rather than a cure for fertility issues. * Understanding one's cycle is crucial for overall health and fertility. * Women should be empowered to advocate for their health and seek alternative options to hormonal birth control. Connect with Haley: * Listen to Truth & Fertility Podcast [https://podcasts.apple.com/us/podcast/truth-fertility/id1771995552] and connect with Haley @truthandfertility [https://www.instagram.com/truthandfertility/] * Want to learn the Creighton Method? Work with Haley! https://truthandfertility.com/ [https://truthandfertility.com/] Connect with Dr.Kayla: * Read the related Holistically Well Blog Post [https://drkaylaborchers.com/blog/] * Instagram [http://www.instagram.com/drkaylaborchers/] * Website [http://www.drkaylaborchers.com/]

56 | Q&A with Dr. Kayla: What Does My Breastfeeding Day Actually Look Like?

In this Q&A podcast episode, Dr. Kayla Borchers shares her personal experience and expert advice on breastfeeding, pumping, and managing milk supply with her fourth child. She discusses feeding routines, bottle training, and the use of wearable pumps, providing practical tips for new and experienced mothers. Takeaways: * The correlation between breastfeeding on demand and milk supply * Dr. Kayla's experience with introducing bottles and managing refusal * Tips on balancing motherhood, work, and self-care Links & Resources: * Read the related Holistically Well Blog Post [https://drkaylaborchers.com/blog/] * Instagram [http://www.instagram.com/drkaylaborchers/] * Website [http://www.drkaylaborchers.com/]

55 | Postpartum Running & Leakage: Why It Happens + How to Fix It

In this episode, Dr. Kayla Borchers breaks down how to safely return to running postpartum, with a strong focus on pelvic floor health, gradual progression, and long-term injury prevention. She explains why symptoms like urinary leakage shouldn't be ignored and offers practical guidance on rebuilding strength, stability, and confidence before hitting the pavement again. Whether you're a new mom or supporting one, this conversation provides a clear, evidence-based approach to reintroducing impact training while protecting your body and optimizing recovery. Takeaways: * A gradual, structured return to running is essential after postpartum recovery. * Pelvic floor symptoms like urinary leakage are common but not normal and should be addressed. * Building strength and stability first helps prevent injury and supports long-term running success. Links & Resources: * Read the related Holistically Well Blog Post [https://drkaylaborchers.com/blog/] * drkaylaborchers.com/postpartum [http://drkaylaborchers.com/postpartum] with discount code POD20 for 20% off and return to running without pain or leakage! * Instagram [http://www.instagram.com/drkaylaborchers/] * Website [http://www.drkaylaborchers.com/]