Welcome back to Holistically Well, friend. If you’re new here—hi! I’m Dr. Kayla Borchers, a holistic doctor of physical therapy, and I’m currently pregnant with baby number four. I’ve walked through pregnancy, postpartum, and beyond with hundreds of women in my practice, and today I’m opening the door into my daily wellness rituals that support me during this beautiful, demanding season.
These aren’t influencer fads—they’re rooted in science, grounded in lived experience, and flexible enough to support you whether you’re pregnant, postpartum, TTC, or simply navigating a wellness journey as a busy woman.
EPISODE 16 | HOLISTICALLY WELL PODCAST: MY PREGNANCY WELLNESS ROUTINE: TOP 10 PRODUCTS + RITUALS EVERY EXPECTING MOM SHOULD KNOW
Whether you learn best by listening or watching, we’ve got something for you! You can catch the full conversation on the Holistically Well Podcast—available on all your favorite platforms!
🎧 Holistically Well Podcast on Apple | Episode 16
🎙️ Holistically Well Podcast on Spotify | Episode 16
💻 Holistically Well Podcast on YouTube | Episode 16
Why Wellness Rituals Matter During Pregnancy (and Beyond)
Pregnancy is a time of intense change—physically, hormonally, emotionally. Creating proactive, supportive habits grounds your nervous system and helps you feel more like yourself. Whether you’re experiencing swelling, stiffness, fatigue, or emotional ups and downs, small intentional choices can make a huge difference.
Let’s dive into the 10 wellness habits that keep me feeling my best—along with products I genuinely love and use.
1. Filtered Water First Thing in the Morning
Rehydrating after sleep jumpstarts digestion, brain function, and energy levels—especially important when your blood volume is increasing during pregnancy!
💧 What I Use:
- Waterdrop Filter System – An affordable Berkey dupe
- Buoy Drops – To remineralize filtered water
Check your zip code’s water quality on EWG’s Tap Water Database, and consider upgrading your filtration system!
2. Morning Movement + Sunlight + Breathwork
Grounding, stretching, and getting sunlight first thing helps regulate circadian rhythms, ease pregnancy tension, and calm the nervous system.
🌿 Pro Tip: Habit-stack by combining prayer, breathwork, and gentle movement outside.
Set your glass of water by the door as a reminder to step outside, even if just for five minutes.
3. Protein-Packed Breakfast Within 30 Minutes of Waking
Supports blood sugar stability, minimizes nausea, and nourishes both you and your baby.
Here are a few of my favorites:
- Two pasture-raised eggs, avocado sourdough toast, and sausage
- Greek yogurt with Be Well by Kelly Protein (Use code DRKAYLA for major discount!)
- Raw milk and Purely Elizabeth Granola for oatmeal!
Want easy breakfast inspo? Follow along on Instagram where I share my favorite 5-minute combos!
4. Pelvic Floor + Core Engagement with Everyday Movement
✨ Why It Works: Reduces pressure on your low back and pelvic floor, supports lifting and posture, and preps you for postpartum healing.
As a pelvic floor physical therapist and mom of three, I can’t stress enough how foundational your core and pelvic floor are to every aspect of movement, especially during pregnancy and postpartum. These muscle groups don’t just “activate” during workouts. They support you when you’re lifting your toddler, standing at the sink, even just getting out of bed.
Learning how to properly engage your pelvic floor and deep core throughout everyday activities isn’t about adding more to your to-do list. It’s about protecting your body as you move through life. It’s injury prevention, it’s energy efficiency, and most importantly, it’s how we heal and thrive long term.
This awareness creates strength from within. It gives you the tools to move confidently during pregnancy, after birth, and for years to come.
💪 Pro Tip: Exhale on any kind of effort—every time you lift your toddler, laundry basket, or even stand from the floor!
If this clicked for you, you’re going to love what’s inside my pelvic floor programs. Learn real strategies for real results.
5. Post-Meal Walking
Improve your digestion, regulate blood sugar, and reduce swelling. I’m telling you, just 5–10 minutes makes a difference!
👟 Quick Tip: No time for a walk? Try heel-toe raises and bodyweight squats at your desk.
6. Daily Electrolytes
Support your hydration at the cellular level, especially vital during pregnancy with expanded blood volume!
💧 Favorites:
- LMNT Electrolytes – Clean, high-performing
- DIY: Coconut water + OJ + sea salt
7. Dry Brushing for Lymphatic Drainage
✨ Why It Works: Reduces swelling, boosts circulation, and supports detoxification through the skin and lymph.
🧴 My Go-To Tools:
- Primally Pure Body + Facial Dry Brushes (Use code DRKAYLA for 10% off!)
- Use 3–4x per week in a relaxing evening wind-down routine
New to dry brushing? I’ve got a full tutorial on Instagram—take a peak into a ton of tips shared in my Reels!
8. Clean, Nourishing Skincare
✨ Why It Works: Pregnancy-safe, non-toxic skincare that supports skin elasticity (and avoids endocrine disruptors!).
🧴 Favorites:
- Primally Pure Oil Cleanser + Antioxidant Balm
- Tallow Body Butter + Baby Balm for Belly + Legs
- Helps prevent stretch marks + soothe itchy, expanding skin
Shop my full Primally Pure pregnancy-safe skincare routine here and don’t forget to use code DRKAYLA!
9. Legs Up the Wall at Night
✨ Why It Works: Reverses fluid retention, improves circulation, and supports calm before bed.
🧘♀️ Tip: If lying flat feels uncomfortable, recline with pillows instead. Even 3–5 minutes can help.
Need help creating a calming evening routine that actually fits into mom life? Book a virtual wellness consult with me.
10. Tailored Supplement Routine
✨ Why It Works: Personalized supplementation supports energy, fetal development, recovery, and symptom prevention.
🔬 Coming Soon: I’ll walk through my exact supplement routine in an upcoming blog, including third-trimester additions!
Make sure you’re subscribed to the Holistically Well newsletter to get notified when that post drops!
Final Thoughts
Whether you’re navigating early pregnancy, postpartum, perimenopause, or simply striving to feel your best—these rituals can support you. Each one is a small act of self-respect and proactive care that adds up to a stronger, more centered version of you.
