The Wellness Effect (A Lifestyle U Podcast)

Think taking a random multivitamin counts as mineral support? Think again. In this episode of The Wellness Effect, we're diving deep into why minerals are called the "spark plugs" of your body—and what happens when those spark plugs are blown. From the calcium shell that's literally protecting you from feeling your emotions to the potassium deficiency that's sabotaging your energy, we unpack why hair tissue mineral analysis should be your first test, not your last resort. Whether you've been told your labs are "normal" but you feel like garbage, you're drowning in random supplements that aren't working, or you're just tired of spinning your wheels with your health, this conversation will completely shift how you think about root cause healing. Spoiler: Your hormones might not be the problem—your minerals are.   In this episode, you'll hear: [15:14] What minerals actually do in the body and why they're called the "spark plugs" that run literally everything—from metabolism to mental health [17:07] The soil depletion crisis: Why even eating "clean" won't save you from mineral deficiencies in today's environment [19:27] HTMA vs blood work: Why hair acts like a "mineral memory card" showing 3-4 months of trends that blood tests completely miss [20:52] The sodium-to-potassium "stress ratio" and what it reveals about how resilient (or fried) your adrenals really are [27:31] Why your thyroid labs look "fine" but you still feel cold, exhausted, and sluggish [29:57] Some signs of mineral imbalance in your body [31:01] The calcium shell phenomenon: How your body creates emotional armor after trauma—and why breaking it down requires support [33:50] The premature graying connection to calcium deposits (yes, stress actually gives you gray hair) [46:40] The validation moment: Why HTMA results make clients cry and finally prove "I wasn't crazy—something IS wrong" [59:22] The nettle tea overnight hack that's basically coffee-level energy without the coffee   Key Takeaways: We've tested hundreds of clients and have never seen a perfect HTMA—mineral depletion is universal, and it's not your fault High calcium on HTMA doesn't mean you have too much—it means it's moved OUT of your bones and INTO your soft tissue (hello, joint pain and emotional numbness) Your body literally can't use thyroid medication or balance hormones without the right minerals in place—sodium and potassium shuttle hormones in and out of cells One single habit—steeping nettle tea overnight with trace minerals and lemon—could be the compound effect that changes everything   Resources: The Macro Minerals (FREE Resource): https://bit.ly/TWE_MacroMinerals Mineral Optimization Guide (FREE Resource): https://bit.ly/TWE_MineralOpt Aussie trace minerals: https://amzn.to/47dAkc4 Quinton Minerals: https://nutriessential.com/products/original-quinton-isotonic?variant=15387728281674   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.  

Think your gut is just about digestion? Think again. In this episode of The Wellness Effect, we're breaking down why your gut health is literally the foundation of everything—your hormones, your mental health, your skin, your energy, and even your ability to handle stress. If you've been chasing symptoms with band-aid solutions without looking at what's actually happening in your digestive system, this conversation will completely shift your perspective on what it means to actually heal. Whether you're dealing with bloating, depression, acne, irregular periods, or just exhausted from trying supplement after supplement with no results, this episode will show you why your gut deserves your attention first.   What we discuss: [00:11:918] What gut health actually is (It's not just about digestion) [00:18:46] Why the gut is called the "second brain" [00:19:13] How leaky gut sabotages everything [00:27:17] Why your gut keeps you in fight-or-flight [00:32:29] The gut-skin axis is real - Acne, eczema, psoriasis, rosacea, melasma—all connected to gut health. [00:35:6] The thyroid-gut connection nobody talks about [00:36:30] Signs you have poor gut health [00:38:42] Depression as a gut issue [00:42:45] The blood sugar-gut connection [00:44:46] The foundations that actually heal your gut [00:52:30] How GI Map testing can help you [00:55:12] Foods that support gut health (the list)   Key Takeaways: 90% of serotonin is made in the gut, which is why depression and anxiety are often gut issues disguised as mental health issues Bad bacteria and overgrown candida literally communicate with your brain through biofilms, creating cravings and influencing your mood 20% of thyroid hormone conversion happens in the gut—if nobody's looked at your gut health, you're missing a huge piece of the thyroid puzzle   Episodes Mentioned: Nervous System Dysregulation: Why Your Gut Issues, Anxiety & Chronic Symptoms Won't Heal Drainage Pathways 101: How to Support Detox, & Eliminate Toxins Naturally Meal Hygiene 101: How Mindful Eating Can Transform Your Digestion and Health Oral Health and Gut Health: The Bi-Directional Link Your Dentist Won't Tell You About   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.  

Think you can power through winter with the same routine you had in July? Think again. In this episode of The Wellness Effect, we're breaking down why fighting the seasons is sabotaging your energy, hormones, and overall health—and how leaning into nature's rhythm can completely transform how you feel. From the nutrition codes hidden in seasonal foods to why your body is literally begging you to sleep more when it's dark at 4 PM, we unpack the science behind circadian health and give you practical ways to work with your body instead of against it. Whether you're struggling with seasonal depression, confused about morning sunlight when the sun doesn't rise until 8:30 AM, or just exhausted from trying to maintain summer productivity in the middle of winter, this conversation will shift your entire perspective on what it means to actually support your body year-round.   What we discuss: [00:13:38] - The foundation of circadian rhythm [00:15:16] - Why the seasons aren't happening TO you [00:17:14] - Movement strategies for winter (when 8 PM walks turn into pitch-black rain sessions) [00:19:10] - The light codes in your food (and why pineapple in December is working against you) [00:20:48] - The September 1st stew phenomenon [00:22:13] - What to do when morning sunlight is literally impossible [00:24:45] - Sunrise eyes over perfect sunlight [00:26:40] - The $100 circadian investment that changes everything [00:28:05] - The blue light debate for early risers [00:30:40] The 20-minute planning session that gives you 20 hours back   Key Takeaways: Your digestion actually slows down in winter when you don't have as much sunlight fueling metabolism - which is why your body naturally craves warmer, cooked foods over raw salads The seasonal foods growing in your region at any given time are the exact foods your body is best equipped to digest at that time - Mother Earth isn't just pretty, she's strategic Trying to maintain your summer schedule and productivity levels through winter is like fighting your body's internal wisdom - you'll just end up exhausted by February wondering why "rest" isn't working Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.  

Think brushing twice a day and seeing the dentist twice a year is enough? Think again. In this episode of The Wellness Effect, we're exposing the oral hygiene blind spot that's been hiding in plain sight—and how it might be the missing piece in your gut healing journey. From the bi-directional relationship between your mouth and your microbiome to why bleeding gums are way more serious than you think, we're connecting dots that most practitioners never even consider. Whether you're dealing with chronic cavities, sensitive teeth that won't quit, or gut issues that keep coming back no matter what protocol you try, this conversation will completely shift how you think about that toothbrush in your hand. Spoiler: Your mouth isn't just the gateway to your body—it's been actively communicating with your gut this whole time, and what's happening in there might be sabotaging everything else you're working on.   In this episode, you'll hear: 02:11 - Why oral hygiene is the overlooked connection to gut health, hormone balance, and fertility that no one's talking about 25:38 - Lacey's autoimmune disease story: How her worst health period coincided with mystery plaque buildup, receding gums, and constant cavities 29:31 - Kira's pregnancy revelation: The stark difference between excruciating tooth pain with her first pregnancy versus zero issues this time around (hint: it wasn't genetics) 34:24 - The truth about what "bleeding gums" really means—it's not normal 42:21 - The bi-directional relationship between your oral microbiome and gut microbiome 43:32 - The Alzheimer's, mood disorder, fertility, and sleep connections you need to know about 48:57 - The estrogen, progesterone, and bone health connection—and why hormone imbalances show up in your teeth first 56:18 - The fluoride debate: What dentists are taught versus what the research actually shows (including the neurotoxin factor) 1:09:25 - Mouth breathing's shocking impact on facial structure, pH balance, and why it creates the perfect breeding ground for harmful bacteria 1:09:30 - Nitric oxide revelation: Why nose breathing is essential 1:11:17 - The optimal oral hygiene routine   Key Takeaways: Your digestive tract runs from your mouth to your butt—it's one continuous tube, and ignoring oral health while trying to heal your gut is like bailing water from a boat with a hole in it Bleeding gums aren't just a minor annoyance—they're called "leaky gums" for a reason, creating a direct entry point for pathogens into your bloodstream Minerals, particularly calcium, are everything: Pregnancy leaches them from teeth and bones unless you're actively replenishing, which explains why some women's oral health deteriorates dramatically while pregnant   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.  

Think your bloating is just about food? Your anxiety is just in your head? Your chronic constipation is just bad luck? In this episode of The Wellness Effect, we dive deep into why your nervous system is literally the foundation of every single symptom you're experiencing - and why you can't heal anything long-term without addressing it first. From the 500-million-year evolution of our fight-or-flight response to why your body creates a "calcium shell" when you're chronically stressed, we're connecting dots that will completely shift how you approach your healing journey. Whether you've been spinning your wheels trying every supplement and protocol or you're just realizing that your "type A" personality might be keeping you sick, this conversation will give you the tools to finally address the root cause behind the root cause.   In this episode, you'll hear: 16:35 - Why your nervous system is literally responsible for your sensations, feelings, behaviors, thoughts, and how you perceive the world 19:12 - The shocking truth: your nervous system has been around for 500 million years and scans every present moment against past experiences 21:34 - Breaking down the autonomic nervous system: sympathetic (fight/flight) vs parasympathetic (rest/digest) and why you need both 32:48 - The bi-directional gut-brain connection: why 80% of communication flows from body to brain, not the other way around 37:10 - Why talk therapy stops working 39:29 - The brutal signs your nervous system is dysregulated 56:50 - Why nervous system work isn't a one-time fix   Key Takeaways: Your nervous system's only job is to keep you safe - when it feels threatened, it shuts down everything non-essential (digestion, detox, reproduction, healing) You can't out-supplement a dysregulated nervous system - the root cause of most chronic symptoms is energetic, not nutritional Most people are addicted to chaos because their nervous system finds the familiar "unsafe" safer than the unfamiliar calm Simple awareness practices like honoring your basic needs (hunger, thirst, bathroom breaks) are the foundation of nervous system healing Nervous system work requires daily tending like a garden - some days you just peek out the window, other days you spend hours weeding and watering   Resources: Kate (Osteopath) - https://www.dynamichealinginc.ca/ FREE Nervous System Tool Kit - https://bit.ly/nervous-system-toolkit   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.  

Think being "too sensitive" is just a personality quirk? Think again. In this episode of The Wellness Effect, Lacey and Kira dive deep into the hidden cost of being an empath - and why your chronic symptoms might be directly linked to your inability to set boundaries. From depleted minerals showing up in lab work to the "calcium shell" your body creates to protect itself from stress, we're connecting the dots between emotional absorption and physical breakdown in ways that will completely shift how you view your healing journey. Whether you've always known you're an empath or you're just realizing that your people-pleasing tendencies are literally draining your life force, this conversation will give you the tools to turn your sensitivity from a health liability into your greatest superpower.   In this episode, you'll hear: 09:29 - The real definition of being an empath and why most chronic illness sufferers share this trait 12:39 - How people-pleasing behaviors create "leaky boundaries" that lead to physical symptoms 16:53 - Why empaths attract energy vampires and how this keeps you stuck in chronic stress 32:48 - How constant emotion absorption keeps you trapped in fight-or-flight 40:50 - The calcium shell phenomenon: How your body creates armor to protect you from stress 45:57 - The brutal question every people-pleaser needs to ask 51:08 - How high-vibe people naturally repel energy drainers (and how to become one of them)   Key Takeaways: Sodium and potassium deficiencies in HTMA testing directly correlate with boundary issues Your body creates a calcium shell around cells as physical protection when emotional boundaries are weak - this shows up consistently in lab work after trauma or chronic people-pleasing You can't out-supplement shitty boundaries - the root cause of mineral depletion is energetic, not nutritional Leaky boundaries and leaky gut are intimately connected - your emotional permeability directly impacts your physical permeability     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.  

If you're one of those people who thinks pooping every few days is "normal for you," we need to talk. In this episode of The Wellness Effect, we're diving deep into why constipation isn't just a gut issue—it's a whole-body problem that could be the root cause of your acne, irregular periods, bloating, and even anxiety. From the emotional component of "letting go" to the very real fact that you could be holding 30 pounds of waste in your colon, this conversation will change how you think about your daily (yes, daily!) bowel movements forever.   In this episode, you'll hear: What actually counts as constipation - and why needing Metamucil every night means you're constipated How constipation creates estrogen dominance, leading to fertility issues, painful periods, and stubborn weight Why your poop is the bottom of your drainage funnel - and what happens when that pathway gets backed up The connection between your pelvic floor, emotional trauma, and your ability to have a good bowel movement Why your morning routine might be sabotaging your digestive system before you even start the day The real deal on fiber intake How chronic stress and mineral depletion are literally backing you up from the inside out   Key Takeaways: You should be pooping 1-3 times every single day - anything less means those toxins and excess hormones are recirculating through your body Your gut can hold up to 30 pounds of waste, creating bacterial overgrowth that shows up as bloating, mood issues, and digestive problems Constipation isn't a laxative deficiency - if you've been taking the same supplement for years to poop, you need to dig deeper into the root cause   You might want to check out: Meal Hygiene 101: How Mindful Eating Can Transform Your Digestion and Health   Drainage Pathways 101: How to Support Detox, & Eliminate Toxins Naturally   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply Help more women to heal from within, please leave a review on your chosen podcast streaming platforms.   

Ever feel like you're drowning in your daily routine and can't possibly squeeze in one more thing for your health? In this episode of The Wellness Effect, Kira and Jensen tackle the myth that you need to wait for the "perfect time" to prioritize your wellbeing. From navigating third trimester pregnancy while running a business to managing demanding work schedules, we break down why busy seasons are exactly when you need those healthy habits most—and how to make them work even when life feels chaotic. Whether you're a burned-out mom, overworked student, or anyone caught in the productivity trap, this conversation will help you shift from surviving your busy season to actually thriving in it.   In this episode, you'll hear: Why we've been conditioned to equate "busy" with "good" since childhood—and how to break free from that mindset The floor and ceiling approach: creating flexible non-negotiables that work no matter what your day throws at you The nervous system connection: why rushing through your day actually makes everything harder Why asking for help isn't weakness—it's strategic self-care that benefits everyone The boundary-setting strategies that stop you from saying yes to everything Small wins that compound: from morning sunlight to celebrating the basics you're already doing right   Key Takeaways: Your healing journey is lifelong—there will never be a "perfect" time to start, so learn to work with busy seasons instead of waiting them out The floor and ceiling method: establish a bare minimum you can do on your worst days (looking out the window for sunlight) and a maximum for your best days (30-minute morning routine) Most people don't know what feeling good actually feels like because we've adapted to feeling tired and overwhelmed as our baseline     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Think lifting 5-pound dumbbells counts as strength training? Think again. In this episode of The Wellness Effect, we're busting myths about resistance training and diving deep into why building muscle is about so much more than looking good in a bikini. From the lymphatic drainage benefits you never knew about to why your future 80-year-old self will thank you for starting today, we unpack the real reasons strength training should be non-negotiable in every woman's routine. Whether you're scared of getting "bulky," stuck in the cardio-only trap, or just need motivation to pick up heavier weights, this conversation will shift your entire perspective on what it means to truly take care of your body.   In this episode, you'll hear: Why challenging yourself with proper weight is essential - and how to know if you're actually strength training or just moving light objects around The lymphatic drainage connection that most people miss (spoiler: your body doesn't have a pump for this crucial detox system) How muscle literally acts as your metabolic bank account - and why deposits matter more than you think The shocking statistic about osteoporosis that should make every woman rethink their workout routine Why resistance training beats cardio for long-term fat loss and metabolic health The nervous system benefits that help you handle life's stressors better How to navigate strength training during different phases of healing and hormonal changes The fertility and hormone regulation benefits that go way beyond aesthetics   Key Takeaways: One in two women will develop osteoporosis - but resistance training builds the bone density that can prevent it Your muscle burns calories for up to 72 hours after strength training, while cardio stops burning calories the moment you step off the treadmill The "failure" you experience in the gym teaches mental resilience that transfers to every area of life   Recommended Episodes: PCOS & Hormonal Imbalance: Understanding the Real Root Cause and What to Do About It Nutrition Basics for Women: A Beginner's Guide to Macros, Calories & Healthy Eating     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Have you ever been eating "healthy" but still struggling with bloating, fatigue, and stubborn weight that won't budge? In this episode of The Wellness Effect, we're diving deep into reverse dieting—the one strategy most of us probably need but have been resisting. Join us as we break down exactly what a reverse diet is, how to know if you need one, and most importantly, how to actually do it without losing your mind in the process. If you've been yo-yo dieting your whole life, eating the same amount as your toddler, or feeling like you "look at bread and gain five pounds," this conversation will completely shift how you think about food, metabolism, and sustainable health.   In this episode, you'll hear: What reverse dieting actually is (hint: it's the opposite of traditional dieting) Why under-eating shuts off the "nice to have" jobs like clear skin, healthy hormones, and good digestion Signs you probably need a reverse diet (spoiler: if you think you're under-eating, you probably are) The three possible outcomes when you reverse diet How to actually implement a reverse diet step-by-step without gaining unnecessary fat Why the maintenance phase is the hardest part (and most important) What to expect: more energy, better poops, stronger hair and nails, and actual capacity for life   Key Takeaways: Your metabolism isn't "slow"—it's adapted to doing fewer jobs because you haven't been giving it enough fuel to do them all The goal isn't to eat more forever—it's to get your metabolism functioning properly so fat loss becomes easy when you're ready for it A reverse diet is often necessary before any healing journey because your body will never prioritize healing when it's in survival mode     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Your relationship with light affects every hormone, every system, and literally how your cells function. Yet most of us have never given it a second thought. This week we're diving deep into light environment - what it is, why it matters, and how it impacts literally every system in your body. From hormone production to blood sugar management, your relationship with light is foundational to your health. Join us as we discuss the basics of optimizing your light exposure, plus some exciting tips you can start implementing today (for free!).   In this episode, you'll here about: What is Light Environment? Why Light Environment Matters Signs Your Light Environment Needs Work Foundational Light Environment Tips   Key Takeaways Your Light Environment Controls Every System in Your Body This isn't just about sleep - light exposure directly impacts hormone production (FSH, LH, cortisol, melatonin), blood sugar metabolism, gut health, fertility, and even cellular energy production. Blue Light at Night = Midday Signals to Your Body When you're scrolling your phone before bed, your body thinks it's noon and prepares for an active day instead of sleep. This suppresses melatonin production and increases cortisol, creating that "tired but wired" feeling. The solution: no phones 2-3 hours before bed and swap to red light in the evenings. Morning Sunlight is Your Free Circadian Reset Button Getting outside within 30 minutes of waking (even for just 2 minutes) tells every system in your body "it's morning, time to start the day." This sets your circadian clock, improves energy, primes your skin for later sun exposure, and costs absolutely nothing. It's the highest impact, lowest effort change you can make.   Recommended products: Shop at The Healthy Home: http://thehealthyhome.shop/KIRA and use code: KIRA for 10% off your purchase. Shop at Bon Charge:  https://boncharge.com/?rfsn=8175711.a1f762 and use code: KIRA for 15% off your purchase.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Have you ever wondered if your "healthy" diet might actually be making your symptoms worse? In this episode of The Wellness Effect, we're breaking down why the way we eat—especially as women—matters more than we think. From over-restriction and under-eating to low-carb trends and plant-based myths, we unpack the real reasons why so many of us are undernourished and hormonally out of whack. Whether you're experiencing burnout, gut issues, or irregular cycles, this conversation will help you reconnect with your body's needs and take the next step toward truly sustainable health.   In this episode, you'll hear: The nutrition hierarchy - what to prioritize first (and what can wait until later) Why total energy (calories) trumps everything else - including organic food The real deal on macronutrients: protein, carbs, and fats explained simply How micronutrients fit into the picture (and when to start caring about them) Why your metabolism has "jobs" and what happens when you don't fuel it properly The truth about meal timing and why you don't need to stress about it yet When food quality actually matters (spoiler: it's not when you think)   Key Takeaways: Protein and fat are essential macronutrients (your body can't make them), while carbs are your body's preferred energy source even though they're not technically "essential" One month of tracking your food will teach you more about nutrition than years of guessing - it's a learning tool, not a life sentence How you eat matters as much as what you eat - your nervous system state during meals affects digestion and absorption more than you realize     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Do you really know what birth control is doing to your body? In this episode of The Wellness Effect, we uncover the often overlooked effects of hormonal contraceptives: how they suppress natural cycles, impact your emotional and physical health, and what no one tells you about getting off the pill. Together we break down everything you weren't taught about hormonal birth control. From how it works to why it's often used as a "band-aid" for deeper health issues, we explore the full-body impact—from hormones and minerals to gut health and mental clarity. We also share our personal experiences with both hormonal and non-hormonal birth control (like the copper IUD), and what we wish more women knew before starting—or quitting—them. Most importantly, we offer actionable steps to support your body whether you're currently on birth control, transitioning off, or just seeking clarity.     In this episode, we discuss: How hormonal birth control actually works (and what it suppresses) The emotional and metabolic cost of not ovulating Kira's experience with the copper IUD and its overlooked effects Nutrient depletion caused by birth control (and how to support it) How the pill impacts your gut, liver, SHBG, and libido The gap in women's health education Foundational support for those on or coming off birth control Cycle tracking, realistic alternatives, and honoring your body     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Ever feel like investing in your health is "too expensive"? In this episode of The Wellness Effect, we flip that belief on its head and ask a powerful question: what's the real cost of not investing in a coach— or yourself? We explore the hidden toll of low energy, unmanaged stress, chronic symptoms, and missed opportunities—from your relationships to your career. You'll hear real stories about how health transformations opened doors to dream jobs, deeper connections, and more joyful living. If you've ever struggled with mom guilt, financial fears, or the pressure to put yourself last, this one's for you.   In this episode we discuss… Why "not spending" on your health is often more expensive in the long run How chronic symptoms rob you of joy, energy, and creativity The link between health and confidence in work, parenting, and relationships How the way you treat your body sets the tone for your children's habits and self-worth The power of slowing down and making micro-changes—even in a busy season Why your body is your most valuable asset (and how to start treating it that way) Real-life stories from the hosts' fertility journeys, healing burnout, and feeling confident in their skin again   🎙️ Related episodes: Why Hiring a Health Coach Might Be the Best Investment You'll Ever Make PCOS & Hormonal Imbalance: Understanding the Real Root Cause and What to Do About It     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Have you ever wondered why your skin just won't clear up—no matter how many products you try? In this episode of The Wellness Effect, we're digging deep into the real root causes of common skin issues like acne, eczema, and psoriasis. Spoiler alert: it's not just about what you put on your skin—it's what's going on inside your body that really matters. We share our personal skin journeys—from hormonal breakouts to full-blown psoriasis—and unpack how gut health, stress, diet, and even poop play a huge role in your skin's health. If you've been frustrated with mystery breakouts, rashes, or dry patches, this episode will help you finally connect the dots.     In this episode, you'll hear… The root causes behind acne, eczema, and psoriasis How gut health and leaky gut impact your skin Why your poop (yes, poop!) matters more than you think What your skin is telling you about your liver and detox pathways Why "normal" breakouts aren't actually normal How blood sugar, stress, and hormones all show up on your skin Why most probiotics may be doing more harm than good     🎙️ Related Episodes: Want to learn more about drainage and detox pathways? Listen to our episode: Drainage Pathways 101: How to Support Detox, & Eliminate Toxins Naturally     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Ever found yourself wondering, "Would working with a coach really make a difference?" In this episode of The Wellness Effect, we're getting real about our own journeys—how saying yes to our first coaches completely shifted the direction of our health, careers, and self-belief. We talk about why investing in your health feels scary at first, what we gained beyond physical transformation, and the true cost of waiting for a rock-bottom moment. This episode isn't just about coaching—it's about choosing to show up for yourself in a way that finally sticks.   In this episode, we talk about… How hiring a coach helped us get unstuck—and why we believe it's one of the best decisions we've ever made The unexpected benefits of coaching (spoiler: it's not just about food or workouts!) Why weekly check-ins, reflection, and accountability create real long-term change The difference between support and tough love—and why we need both Why so many women wait until it's "bad enough" to ask for help—and what we wish we knew sooner     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves with our Root Cause Program. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Are you really "not stressed"—or have you just gotten used to living in survival mode? In this episode of The Wellness Effect, we dive deep into the sneaky ways stress shows up in the body (spoiler: it's not just anxiety and burnout). From hair loss and hormone imbalances to stubborn belly fat and gut issues, we break down the difference between internal and external stress and how to know when your body is waving the red flag. We unpack what's really going on with your HPA axis, why minerals and nourishment matter more than you think, and why rest isn't a luxury—it's essential for healing. If you've been feeling like something's "off" but can't pinpoint why, this episode is your roadmap to uncovering the root cause.   In this episode, we discuss… What internal stress actually is (and how it mimics external stress in your body) Why cortisol isn't the villain—and how to support your adrenals for long-term resilience The real reasons so many women are undernourished (even if they're eating enough) How your environment, trauma, light exposure, and even your friendships affect your stress load What the HPA axis is and how it connects your gut, hormones, and nervous system Why you can't "out supplement" internal stress—and the foundational habits that move the needle How to start replenishing your body's "bank account" through food, sleep, nervous system support, and boundaries     Resources & Links Mentioned S02E20 - Endocrine Disruptors: 5 Hidden Toxins That Could Be Wrecking Your Hormones HTMA and GI Map testing for deeper insight into mineral and gut health 12-Week Root Cause Reset Program — DM us on our Instagrams "RESET" to join       Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Summer is here—but why does it sometimes feel more draining than joyful? In this episode of The Wellness Effect, we're talking about how to actually feel good this summer by redefining your health goals, honoring your energy, and setting up sustainable routines that work with the season, not against it. We share the non-negotiables that make the biggest difference, why joy and connection matter just as much as nutrition and sleep, and how to handle social situations (yes, including pasta and patio drinks) without spiraling into guilt. If you're craving ease and alignment this summer, this conversation is your permission slip to do it differently.   In this episode, we discuss... Why your health goals should shift with the seasons—and how to set new ones that feel supportive The power of having a "floor and ceiling" approach to routines and habits How to use joy and connection as tools for healing Real-life examples of navigating summer social pressure—like eating gluten or skipping workouts A new mindset for approaching alcohol and hydration during busy, hot months The secret weapon: 15-minute food prep hacks to stay grounded in chaos   Resources Mentioned: Minerals Cheat Sheet - https://bit.ly/twe-minerals    Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Ever feel like your mood, energy, and cravings change overnight—and wonder if it's all in your head? It's not. In this episode of The Wellness Effect, we're diving into the four phases of the menstrual cycle and exploring how your hormones impact everything from your workouts to your emotional resilience. We break down each phase—menstrual, follicular, ovulation, and luteal—so you can better understand what your body needs and when. Whether you've been tracking your cycle for years or are brand new to the idea, this episode is packed with real-life examples, mindset shifts, and simple strategies to help you work with your body instead of against it.   In this episode, we discuss… The hormonal shifts in each phase of your cycle and how they affect your energy, mood, and metabolism. What "inner seasons" mean—and how to live in sync with your body's natural rhythm. Practical ways to support your body with movement, food, rest, and mindset in each phase. Why ovulation isn't just about fertility—it's key for long-term health and vitality. Tips on blood sugar balance, digestion, and gentle detox practices to ease PMS and period symptoms. Real talk on what it's like to live in a cycle-focused world when society still operates on a 24-hour male hormonal model.   Resources & Links Mentioned Balancing Blood Sugar: Simple Hacks for Better Energy, Hormones, and Metabolism The Beginner's Guide to Blood Sugar Management Castor oil packs, magnesium sprays, and other nervous system support tools Cycle tracking apps and the Oura Ring Reach out on Instagram for free resources or 1:1 support   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Ever feel like journaling should be helping you…but you're not sure where to start or how to make it stick? In this episode of The Wellness Effect, the girls get real about the highs, lows, and hilarious beginnings of their own journaling journeys. From writing breakup rants in the notes app to manifesting dream lives and healing deep-rooted emotional patterns, this conversation dives into the real-life impact of putting pen to paper. If you've struggled with staying consistent, overthinking the "right" way to journal, or felt like journaling just isn't your thing, this episode will meet you with compassion, encouragement, and practical ways to make journaling work for you   In this episode, we discuss... How each of the girls got started with journaling (including cringe-worthy confessions and surprising turning points) Why journaling feels so intimidating at first—and how to get past that fear of "doing it wrong" Tips for building a journaling habit that works for your lifestyle, even if you hate writing The emotional benefits of journaling for anxiety, relationships, self-worth, and breaking old patterns Favorite journaling tools, prompts, and resources—including the 5 Minute Journal and moon-phase journaling     Resources & Links Mentioned 5 Minute Journal Dreamy Moons Journal - The Year of Growth     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.