The Wellness Effect (A Lifestyle U Podcast)

If your goals rarely stick past January, this episode breaks down why traditional goal setting fails — and how to set goals that match your capacity, identity, and real life so 2026 actually feels different. In this episode, we challenge the way most people approach goal setting and explain why motivation-based or overly rigid goals often lead to burnout instead of progress. We walk through a more sustainable framework that focuses on identity, consistency, and realistic capacity rather than perfection. You'll learn how to shift from "what do I want to achieve?" to "who do I need to become?" — and how that mindset creates long-term change across health, habits, business, and life. If you're ready to plan for 2026 without pressure or self-judgment, this conversation will ground you.   What You'll Learn: Why SMART goals aren't enough on their own The difference between outcome-based vs. identity-based goals How to set goals based on your current capacity, not ideal motivation How to break goals into quarterly, monthly, and weekly behaviors Setting 2026 goals without putting your life on hold   Chapters: 00:50 - Welcome to The Wellness Effect + New Year Intentions 01:27 - Why 80–90% of New Year's Goals Don't Stick 11:35 - The Missing Link in Goal Setting (Identity vs Outcomes) 15:05 - Who Do You Need to Become to Reach Your Goals? 18:45 - Capacity-Based Goals: Floor vs Ceiling 22:18 - Behavior-Based Goals That Actually Create Change 27:40 - Consistency Over Motivation (What Really Works) 39:50 - Applying Identity-Based Goals to Health & Life 55:40 - When Goals Shift as Your Life Changes 57:45 - Why We've Stopped Setting Arbitrary Numbers   Resources: Use code "Wellness Effect" for FREE Functional Lab Test when you enter our Root Cause Reset Program.    Want to Work With Us? If this episode feels like the missing piece in your healing journey, connect with us below: Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: The Podcast: https://www.instagram.com/wellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/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.  

Before you rush into new goals, we invite you to pause, reflect, and consciously decide what actually supports your health in the year ahead. In this episode of The Wellness Effect, we're sharing our personal Ins & Outs for 2026 — from wellness trends we're leaving behind to habits, mindsets, and practices we're intentionally carrying forward. We talk honestly about body image, postpartum recovery, social media influence, movement, manifestation, and what it really means to prioritize health in different seasons of life. If you're feeling pressure to "do more" next year, this conversation is a reminder that clarity often comes from subtraction.   What You'll Learn Why extreme wellness trends and "skinny talk" are OUT for 2026 How postpartum seasons change your capacity for training, detoxing, and goals How intention, honesty, and self-trust shape sustainable wellness Why strength training, mobility, and consistency matter more than aesthetics    Chapters 00:00 — Introduction: Why "Skinny Trends" & Wellness Extremes Are Out 00:43 — Welcome to The Wellness Effect | Ins & Outs for 2026 01:15 — Why We're Starting With "Outs" Before Setting Goals 09:00 — Botox, Beauty Pressure & Emotional Expression 16:50 — How Social Media Impacts Body Image (And What to Unfollow) 18:40 — Pilates Only? Why Strength Training Matters for Women 19:20 — Postpartum Reality: Nursing, Energy & Letting Go of Detoxing 24:55 — Lifting Heavier, Electrolytes & Feeling Strong Again 53:35 — Trusting Your Voice in Wellness & Online Spaces 55:25 — Manifestation, Intentional Goals & What We Want for 2026   Related Episodes  If you enjoyed this episode, check these out: The Truth About Strength Training for Women: Building Muscle Without Getting Bulky Oral Health and Gut Health: The Bi-Directional Link Your Dentist Won't Tell You About  

If you always hit December feeling "off track," this episode breaks down simple, realistic habits that help you enjoy the holidays without spiraling into guilt, binge cycles, or burnout. In this episode of The Wellness Effect, we dive into what it really takes to stay aligned with your health goals during the holiday season — without restriction, shame, or perfectionism. We talk about setting intentions, using floor-and-ceiling habits, navigating food dynamics with family, and building routines that keep you feeling grounded, nourished, and connected. If you struggle with overeating at night, inconsistent meals during travel, or family pressure around food, you'll feel seen and supported in this episode. We also share the mindset shifts that help you enjoy Christmas while still feeling good in your body.   What You'll Learn: How to set a simple holiday intention that makes decisions easier Navigating family comments, pressure, and projection around food Tips before holiday dinners so you avoid binge-style grazing How connection, joy, and nervous system regulation are wellness   Chapters: [00:48] — Do people actually get holiday wellness? The real issue [05:01] — How to set an intention for the holiday season [08:04] — Easy habits to keep: movement, getting outside, sunlight [09:46] — Connection vs. food: choosing aligned actions [11:20] — Identifying your sticking points [19:49] — How to handle food comments and family pressure [26:21]— Balanced holiday plate and avoiding the Binge → Guilt → Restrict Cycle [35:00] — A great tip in setting your intentions that sets you up for success [41:36] — Building a Healthier Relationship With the Holiday Season   Resources Mentioned: How to Get Back on Track After Vacation (Without Punishing Yourself) Nutrition Basics for Women: A Beginner's Guide to Macros, Calories & Healthy Eating Why You Keep Self-Sabotaging Your Progress (Even When Things Are Finally Working)   Want to Work With Us? If this episode feels like the missing piece in your healing journey, connect with us below: Visit our website: https://www.lifestyleucoaching.ca/   Follow us on Instagram: The Podcast: https://www.instagram.com/wellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/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 the way you prepare for birth could completely change the experience? In this episode of The Wellness Effect, Kira shares her raw, unfiltered home birth story—from water breaking in a daycare bathroom to delivering baby Jake in just four hours. This isn't just a birth story; it's a testament to what happens when you spend years listening to your body, doing the inner work, and trusting your intuition over fear. Whether you're planning a home birth, hospital birth, or just curious about what's possible when you prioritize your health, this conversation will show you why preparation matters—and why birth doesn't have to be something you just "survive."   In this episode, you'll hear: [00:04:46] - The four-year healing journey that prepared Kira's body and mind for this birth [00:09:34] - Why baby positioning became an obsession in the final month (and what actually mattered)  [00:14:25] - What prodromal labor is and how Kira's body rehearsed for weeks before the real thing [00:18:30] - The moment everything started: water breaking in a daycare bathroom during the first snowstorm [00:31:45] - How contractions went from "mild period cramps" to "holy shit" in just hours [00:37:38] - The toilet as the "dilation station" and why sitting down changed everything instantly  [00:42:30] - Using breath, sound, and the mantra "down, down, down" to work with contractions instead of against them [00:44:58] - The fetal ejection reflex: when Kira's body took over and started pushing on its own [00:47:44] - Brett catching baby Jake at home with just the doula present [00:50:47] - Why they chose to go to the hospital after the home birth for stitches and placenta delivery [00:56:06] - The shocking differences between this birth and her first: sleep, feeding, mental health, and recovery [00:58:27] - How mineral balance (especially potassium) made pregnancy insomnia disappear in the final weeks   Key Takeaways: Your baby's lungs release an enzyme when they're ready to be born—that's what actually triggers labor. Your body and baby are designed to work together. Delayed cord clamping (waiting 1-2 hours) allows beneficial blood and nutrients to transfer from placenta to baby—even hospitals are starting to adopt this practice The toilet is called the "dilation station" for a reason—squatting positions can accelerate labor dramatically   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 feel like you're carrying a six-month-old baby in your stomach after eating? Or bloat so much from just drinking water that you're convinced something's seriously wrong? You're definitely not alone—but here's the thing: it's not normal, and it doesn't have to be your reality. In this episode, Jensen and Lacey break down why bloating happens and—more importantly—what actually fixes it. Spoiler: it's usually not about the food. From nervous system regulation to mineral imbalances to the simple act of chewing, this conversation reveals why your body is bloating and gives you immediate, actionable tools to stop it. Whether you're dealing with afternoon puffiness, constant digestive discomfort, or that tight-pants-by-dinner feeling, you'll learn exactly where to start.   In this episode, you'll hear: [00:00:42] - Why bloating is common but NOT normal [00:28:09] - How rushing and distraction during meals shut down your digestion [00:29:31] - The fiber trap: too much or too little causes bloating [00:30:28] - Dehydration and mineral deficiencies (sodium, potassium, magnesium) trigger gas and constipation [00:31:27] - The circadian rhythm connection: eating late at night creates bloat [00:34:49] - Nervous system dysregulation: fight-or-flight literally shuts down digestion [00:37:39] - Signs you need deeper testing [00:38:53] - Chewing trick that gives immediate results [00:41:21] - Real food vs. ultra-processed: shop the perimeter [00:42:01] - Nervous system regulation: deep breathing, walks, sunlight, slow mornings [00:42:26] - Why eating before dark matters [00:44:47] - The water-chugging mistake: don't dilute stomach acid during meals [00:46:23] - Gluten's real impact: inflammation, not necessarily bloating   Key Takeaways: Bloating is a symptom of imbalance—it's your body signaling that something needs attention. The cause is usually lifestyle, nervous system state, minerals, or gut health, but it's fixable. Your nervous system directly controls digestion. Eating in fight-or-flight mode literally shuts down stomach acid, redirects blood flow away from your digestive organs, and kills off the good bacteria that breaks down food. Slow down and eat in rest-and-digest mode. A 10-minute walk after meals is one of the easiest, most effective tools—it supports motility, gets you sunlight and steps, and signals to your body that digestion matters.     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 finally start feeling good—better digestion, more energy, solid routines—and then suddenly stop doing the things that were working? You're not lazy—that's self-sabotaging. Today in The Wellness Effect, we're unpacking why your body interprets peace as danger, how your nervous system craves chaos when things calm down, and the exact steps to break the cycle so you can actually hold onto your progress. Whether you're all-or-nothing, an overthinker, or convinced you just don't have time for yourself, this episode will help you spot the pattern and stop getting in your own way.   In this episode, you'll hear: [00:08] - What self-sabotage actually is (hint: it's a form of protection, not weakness) [13:32] - Why your nervous system craves chaos when things finally calm down [22:36] - The subconscious beliefs keeping you stuck: fear of losing relationships, falling behind, or something bad happening when things feel good [26:29] - How childhood experiences create self-sabotage patterns [30:22] - The five types of self-saboteurs: all-or-nothing, overthinker, caretaker, overachiever, and escaper [35:20] - How to break the cycle: the five-step process from awareness to integration [42:05] - Why you need a "path back to the path" note in your phone [48:38] - The quantum leap concept: why the universe tests you right when you start improving [51:43] - Why healing isn't linear and you'll keep facing the same challenges in different forms [53:05] - How to talk to yourself when you mess up (because the shame keeps you stuck)   Key Takeaways: Self-sabotage is your nervous system's way of keeping you safe—if you've lived most of your life in chaos, stress, or burnout, that becomes your baseline and peace feels dangerous You can't out-hustle your nervous system—regulate first (through breathwork, tapping, grounding, journaling), then address the behavior The "path back to the path" is different for everyone—know your specific steps to get back on track and keep them in a note on your phone   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 immediately reach for coffee in the morning just to feel human or have afternoon crashes by 2 PM? This episode is for you.  Today in The Wellness Effect, we're diving into adrenal fatigue—or more accurately, HPA axis dysregulation—and why that exhausting cycle isn't just "normal adulting." We'll unpack what's actually happening when your stress system's alarm has been blaring for so long that the batteries finally died. Whether you're stuck in the "tired but wired" cycle, convinced you just need more willpower, or wondering why every small inconvenience feels like a major catastrophe, this conversation will completely shift how you understand energy, stress, and what your body actually needs to function.   In this episode, you'll hear: [00:33] - The real signs you're dealing with adrenal fatigue beyond just feeling tired [20:36] - What your adrenals actually do and the critical hormones they produce [23:40] - The stages of HPA axis dysfunction: from high cortisol to completely bottomed out [25:13] - How adrenal dysfunction affects your thyroid, sex hormones, blood sugar, and immune system [28:40] - What quitting caffeine reveals about your adrenal health [31:05] - What the HTMA test reveals about adrenal function through mineral patterns [32:30] - The exhaustive symptom checklist [37:13] - Nutrition fixes: why undereating and skipping breakfast destroy your adrenals [41:11] - Sleep requirements for women. Seven hours isn't enough! [43:18] - When training is destroying your adrenals [43:52] - Stage four HPA axis dysfunction: when rest is the only cure [46:26] - Supplement supports: magnesium, vitamin C, B vitamins, and adaptogens [50:57] - The productivity mindset shift: reframing what "productive" actually means   Key Takeaways: Your adrenals produce critical hormones including cortisol, adrenaline, DHEA, and more—they regulate stress response, metabolism, blood pressure, immune function, and sex hormones HPA axis dysregulation happens in stages: you start with high cortisol from chronic stress, then eventually your body can't keep up and cortisol crashes—that's when you really feel the exhaustion Rest isn't lazy, it's the most productive thing you can do for long-term health—schedule it like an appointment and don't miss 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.  

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.