Explorez tous les épisodes du podcast The Wellness Effect (A Lifestyle U Podcast)
| Titre | Date | Durée | |
|---|---|---|---|
| Spooky Wellness Trends: Peptides, Parasite Cleanses & Fasting for Women (Ep. 94) | 28 oct. 2026 | 00:51:25 | |
Spooky wellness trends are taking over your feed just in time for Halloween. But here are six trends that deserve a second look before you spend another dollar!
In this episode of The Wellness Effect, we break down six trends we'd approach with caution: cycle syncing, random detoxes and parasite cleanses, celebrity-endorsed supplements, fasting for women, unsourced peptides, and using AI to interpret your health data. None of these are a hard "never." But the real issue is using them as a shortcut around the foundations, instead of as support on top of a nourished, well-rested body.
What You'll Learn
Chapters (00:00) Introduction (04:19) Spooky Trend #1: Cycle syncing (11:23) Spooky Trend #2: Random detoxes & parasite cleanses (21:15) Spooky Trend #3: Celebrity-endorsed supplements (28:38) Spooky Trend #4: Fasting (especially for women) (34:36) Spooky Trend #5: Peptides without education (44:30) Spooky Trend #6: Health advice from AI
Related Episode
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wel... and use code "Wellness Effect" for a FREE functional lab test when you join the program. The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips. | |||
| 9 Woo-Woo Wellness Practices (Grounding, EFT Tapping & More) (Ep. 93) | 21 oct. 2026 | 00:56:09 | |
Where does woo meet wellness? In this episode of The Wellness Effect, all three hosts share how they got into spiritual wellness. Then they walk through nine practices you can start dribbling into your daily life: grounding (earthing), Schumann resonance, healing hertz frequencies, structured water, sage, oracle cards, EFT tapping, crystals, and quieting the overthinking brain. Along the way: the research Kira found behind each practice, what each host actually does, and the one theme running through all of it, intention. You don't have to believe all of it. Take what lights you up.
Key Takeaways
Chapters (0:00) Intro: Where Woo Meets Wellness (2:17) How Each Host Got Into Woo Wellness (10:22) #1 Grounding (Earthing) (18:45) #2 Schumann Resonance (22:54) #3 Healing Hertz Frequencies (26:07) #4 Structured Water & Speaking Intentions (34:36) #5 Clearing Energy With Sage (39:09) #6 Oracle Cards (44:22) #7 EFT Tapping (47:20) #8 Crystals (51:25) #9 Quieting the Overthinking Brain
Resources Mentioned: Read about the Schumann Resonance Analemma Wand for Water Restructuring Learn about EFT from The Tapping Solution
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| Improve Digestion Without Changing What You Eat (7 Meal Hygiene Habits) (Ep. 92) | 14 oct. 2026 | 00:39:37 | |
Struggling with bloating? You can improve digestion without changing what you eat. We spend so much energy on what we eat that we skip over how we eat. You can eat the most nutrient-dense meal in the world and still leave nutrients on the table if your body isn't in the right state to digest it. In this episode of The Wellness Effect, Jensen, Lacey and Kira walk through seven easy meal hygiene habits for better digestion, less bloating, steadier energy and improved nutrient absorption. We cover rest-and-digest, eating without distractions, chewing, walking after meals, food order for blood sugar, digestive bitters and apple cider vinegar for low stomach acid, and why chugging water with meals may be a sign you're eating too fast. These habits work when you're traveling, solo parenting or in a busy season, and they're a great first step if you're new to functional health. Start with one habit this week. Key takeaways
Chapters (00:00) - Why how you eat matters for digestion (03:52) - Habit 1: Rest-and-digest (calm your nervous system before eating) (09:56) - Habit 2: Eat without distractions (17:26) - Habit 3: Chew your food properly (22:18) - Habit 4: Walk after meals (27:15) - Habit 5: Food order for blood sugar and digestion (30:10) - Habit 6: Digestive bitters and apple cider vinegar (32:54) - Habit 7: Water and meals (and the TCM take) (36:20) - Where to start: free habits before testing or supplements Educational content only, not medical advice. Talk to your healthcare provider about persistent digestive symptoms. Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| 5 Tips for a Dramatically Better Pregnancy (Ep. 91) | 07 oct. 2026 | 00:56:39 | |
Pregnancy gets sold as something you just have to survive. Kira is here to say it doesn't have to be that way. After a brutal first pregnancy with constant nausea, insomnia, and swelling, she had a dramatically different second one. In this episode of The Wellness Effect, Kira and Lacey break down the five things that made the difference, from minerals and blood sugar to circadian rhythm, gut health, and nervous system support. Whether you're pregnant, planning to be, or scared to do it again, you'll learn why common symptoms are worth listening to rather than normalizing, and why it's never too late to start.
Key takeaways ✔️ Common pregnancy symptoms are widespread, but that doesn't make them something you have to accept as "normal." ✔️ Minerals (magnesium, zinc, iodine, sodium, potassium) support energy, sleep, cramps, and mood. Food sources include red meat, oysters, pumpkin seeds, leafy greens, and more. ✔️ Stable blood sugar can make a big difference for morning nausea, afternoon crashes, and "wired but tired" nights. ✔️ Partners should be doing this work too.
Chapters (00:00) Intro: 5 ways to a dramatically better pregnancy (02:22) Kira's first pregnancy vs. her second (06:45) Why you shouldn't normalize pregnancy symptoms (08:57) It's never too late to start (10:30) Tip 1: Minerals (19:33) Tip 2: Blood sugar stability (30:19) Tip 3: Circadian rhythm (34:51) Tip 4: Gut health (yours and your baby's) (42:45) Why each pregnancy can leave you more depleted (45:20) Tip 5: Mindset, spirituality & stress (55:08) Bonus tip: Do hard things
This episode is for educational purposes and is not medical advice. Talk with your healthcare provider about your pregnancy.
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/
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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips. | |||
| The Wellness Hour: PCOS Fertility Clinic Experience + Jensen's Exciting Announcement! (Ep 90) | 30 sept. 2026 | 00:58:41 | |
This week's Wellness Hour is a good old-fashioned catch-up, and it starts with big news: Jensen got engaged! She tells the full Cannon Beach proposal story (including the ring that spent the whole trip loose in his pocket). From there, the girls talk wedding planning and why venues book out so far ahead. Kira opens up about sending Ellie to kindergarten, the "crunchy mom" algorithm, and learning to feel grateful for the life she's built. Then Jensen shares her experience at a fertility clinic, where she felt dismissed after describing how she tracks her cycle. Lacey shares what's changed on their TTC journey, and Kira recaps Nashville and starts planning her bachelorette.
Key takeaways:
Chapters: (00:00) Welcome + Jensen's engagement news
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| Perimenopause Doesn't Have to Be Brutal: The Hormone, Adrenal & Nutrition Foundations That Actually Help (Ep. 89) | 23 sept. 2026 | 00:38:50 | |
Perimenopause has a reputation for being brutal and unavoidable — but is that actually true, or have we just normalized suffering through it? In this episode of The Wellness Effect, Lacey and Jensen make it clear upfront: perimenopause is real, but the severity most women experience isn't. They break down what's actually happening hormonally, why standard bloodwork so often comes back "normal" even when you feel awful, and the foundational levers that actually move the needle: protein, strength training, blood sugar stability, minerals, adrenal support, and nervous system regulation. Tune in for a foundational, no-fluff breakdown of what actually helps during perimenopause — because this phase doesn't have to be one you just get through.
Key Takeaways
Chapters (00:00) – Intro: Kira's out, deep dive into perimenopause
Resources & Mentions
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| 5 Ways to Stop the Binge and Restrict Cycle (Ep. 88) | 16 sept. 2026 | 00:50:08 | |
In today's episode of The Wellness Effect, Lacey, Jensen, and Kira break down the binge and restrict cycle — not the clinical eating disorder version, but the everyday pattern so many women fall into: undereating during the day, overeating at night, and restricting again the next morning out of guilt. They walk through five practical levers to break the cycle, and Lacey opens up about three completely different chapters of her life where she was stuck in it as an adult. Non-alarmist, deeply personal, and genuinely useful whether or not you've ever labeled what you're doing as "binge eating." If you find yourself struggling in this cycle, this episode is for you!
Key Takeaways:
Chapters: 00:00 – What the binge/restrict cycle actually is (and why you might not know you're in it) 07:21 – Pillar 1: Eating enough & why blood sugar drives nighttime cravings 12:56 – Pillar 2: Balanced meals, mood, and getting "hangry" 20:56 – Pillar 3: The mental side — presence, nervous system state, and awareness 24:07 – Lacey's Post-it note practice and how journaling changed her identity 28:32 – The shame cycle and self-sabotage 33:20 – Pillar 4: Therapy — when and why it helps 37:56 – Pillar 5: Sleep, leptin, ghrelin, and circadian rhythm 42:00 – Lacey's three different eras of binge/restrict (university, serving, present day)
Resources/Mentions:
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips. | |||
| 5 Ways to Dodge Sickness This Back to School Season (Ep. 87) | 09 sept. 2026 | 00:47:15 | |
Back-to-school season isn't cursed — it's just the season we eat worse, sleep less, and stress our kids' nervous systems more than usual. In this episode, Kira breaks down the 5 things she actually does (and recommends to clients) to keep her family from catching every bug that walks through the classroom door: blood sugar stability, sleep and circadian rhythm, gut health, mineral support, and a simple supplement protocol for zinc, vitamin C, magnesium, elderberry, and propolis. Real, doable, not overwhelming. Pick one and start there. Share this with a mom dreading fall sickness season. 🍂
Chapters: 00:00 – Intro: why "cold and flu season" isn't really about luck 02:09 – #1 Blood sugar stability (the 5-hour white blood cell stat) 08:07 – #2 Sleep & circadian rhythm (70% NK cell drop) 16:47 – #3 Gut health (70-80% of immunity lives here) 26:23 – #4 Minerals & stress (cortisol burns through magnesium/zinc) 33:15 – #5 Supplement protocol (zinc, vitamin C, magnesium, elderberry, propolis) 45:10 – Recap + "pick one thing" close
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| 3 Things Getting in the Way of You Having Good Gut Health (Ep. 86) | 02 sept. 2026 | 00:45:46 | |
Still Bloated Even Though You're "Doing Everything Right"? Here's What's Actually Getting in the Way If you're buying the supplements, drinking your water, and still dealing with bloating, irregular bathroom habits, or reacting to foods that shouldn't bother you — this episode is for you. Jensen, Lacey, and Kira break down the three most overlooked basics that are actually running your gut health, no cleanses, functional tests, or intense protocols required.
In this episode:
Most people don't need a gut protocol or a cleanse. They need to nail the basics. Try these three things for 30 days before writing them off as "too simple" — they move the needle more than any supplement stack.
Timestamps: [0:00] Intro [6:17] Thing #1: Stress & Nervous System Dysregulation [13:18] Quick nervous-system reset tips [17:31] Thing #2: Mineral Imbalances & Real Hydration [29:27] Thing #3: Undereating (the high-volume, low-calorie trap) [40:44] How to fix it: rebuilding your intake step by step [43:43] Recap + action steps
Mentioned in this episode:
Connect with us: Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/
Ready to dig deeper into your own gut health? Book a consultation call with our team — https://lifestyleucoaching.ca/. We'd love to help you figure out what's actually going on with your body. Follow along: Subscribe to The Wellness Effect wherever you listen, and share this episode with a friend who needs to hear it. | |||
| The Wellness Hour: Fertility, Business Peaks, and Learning to Let Go (Ep. 85) | 26 août 2026 | 00:53:15 | |
In today's episode, Lacey and Jensen sit down for an unfiltered Wellness Hour catch-up. From Jensen's escalating deer standoffs in Kamloops to Lacey's decision to finally let go of her pregnancy timeline at 35, plus a raw look back at seven years of building Lifestyle U. It's just Lacey and Jensen this week for a Wellness Hour catch-up (Kira's soaking up July with her family). They start with Jensen's increasingly wild deer encounters in Kamloops before diving into real talk: Lacey opens up about releasing the mental timeline she'd put on getting pregnant, what her fertility clinic referral and acupuncture journey have looked like, and why she's finally made peace with "it'll happen when it happens." From there, the conversation shifts to Jensen's 28th birthday reflections — looking back on the peaks and pits of building Lifestyle U from the ground up, Lacey hitting nearly 500K followers, and the mindset shifts that got them here. It's a looser, more personal episode than usual — equal parts funny, honest, and encouraging.
KEY TAKEAWAYS
CHAPTERS [00:00] - Intro & catching up Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips. | |||
| Blood Sugar Basics: The Hormone, Energy & Weight Connection No One Explains (Ep. 84) | 19 août 2026 | 00:43:44 | |
Your blood sugar affects way more than your energy. It's quietly running your hormones, your period, your cravings, and even how you age. In this episode, Jensen and Lacey go back to basics on blood sugar: what glucose and insulin actually are, what a healthy blood sugar rhythm looks like, and how chronic spikes and crashes can quietly snowball into insulin resistance, PCOS, and metabolic dysfunction. They cover the signs your blood sugar might be off, how to build a blood-sugar-friendly plate, and the simple daily habits that make the biggest difference. Jensen also gets personal, sharing how her own PCOS journey and her dad's type 2 diabetes diagnosis shaped why this topic matters so much to her.
Key Takeaways
Chapters 00:00 – Intro & why blood sugar matters 02:23 – Blood sugar basics: glucose, insulin & the key-and-lock analogy 04:18 – What a normal blood sugar rhythm looks like 06:40 – How insulin resistance develops over time 08:54 – Why balance matters: energy, mood, hormones, periods, sleep & aging 17:10 – Signs your blood sugar might be imbalanced 19:09 – Building a blood-sugar-friendly plate 20:54 – Order of eating & other practical food tips 22:57 – Meal timing, snacks & the power of a big breakfast 25:53 – Lifestyle habits: walks after meals, coffee timing & circadian rhythm 33:54 – Minerals, gut health & key takeaways 37:44 – Real talk: PCOS, family history & why this matters
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips. | |||
| Birth Control at 14, Autoimmune at 24: Lacey's Health Journey (Ep. 83) | 12 août 2026 | 01:05:39 | |
In this week's episode of The Wellness Effect, Jensen sits down with Lacey (Kira's off camping) to get into the parts of her story she doesn't usually tell. They trace her health journey all the way back to birth — a difficult delivery, years of chronic illness and unexplained symptoms as a kid, going on the pill before ever having a natural cycle, a wild university era of diet pills and toxic relationships, seven years of bodybuilding, and finally the autoimmune flare that led her to functional health. It's a raw, unfiltered look at how decades of "small" symptoms compound into bigger health issues — and how healing often starts with looking back, not just forward.
KEY TAKEAWAYS
CHAPTERS 00:00 – Intro: Missing Kira & Setting the Stage 00:57 – Birth Story: A Traumatic Start 06:12 – Constant Sickness & the Antibiotic Cycle 08:01 – Family Dynamics & Suppressed Emotions 10:23 – Bedwetting & Nervous System Dysregulation 27:41 – Silent Until Three: A Hidden Identity 28:26 – First Period at 14 & Straight to the Pill 36:25 – Diet Pills & University Chaos 42:35 – Entering the Bodybuilding World 51:34 – COVID, Quitting Bodybuilding & Getting Her Period Back 58:05 – Raw Vegan Diet & Finding Functional Health 1:01:47 – Healing, Present Day & the Fertility Journey
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| How Many Macros Do You Actually Need? (Protein, Carbs & Fat Explained) (Ep. 82) | 05 août 2026 | 01:10:19 | |
Think you're eating "clean" but still exhausted, bloated, and stuck? In this episode, we break down protein, carbs, and fat — and why getting your macros right (not just "eating less") might be the missing piece. We are going back to basics on macronutrients — what they are, why your body needs all three, and how each one shows up in your hormones, energy, digestion, and mood. Together, we share personal stories from our bodybuilding and "if it fits your macros" days, break down real starting-point numbers for protein, fat, and carbs, and explain why hitting your macro targets with ultra-processed food still isn't the full picture. Stay tuned for our simple, no-scale-required plate method you can start using today! Key Takeaways:
Chapters: [00:00] - Intro & Why Macros Matter You Might Want to Listen: Why Your Thyroid Labs Look 'Normal' But You Still Feel Awful (Ep. 80) - https://podcasts.apple.com/us/podcast/why-your-thyroid-labs-look-normal-but-you-still-feel/id1561267131?i=1000777847653 Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| She Tried 20 Things for Migraines Before Finding Relief | Zoe's Functional Health Journey (Ep. 81) | 29 juil. 2026 | 01:00:33 | |
Zoe has spent 13 years chasing down her migraines — trying 15 to 20 different approaches with zero relief before finally finding what's working. In today's episode, Lifestyle U coach Zoe joins Lacey and Jensen to share her personal health journey — from childhood stress and lifelong constipation to debilitating migraines that started in high school and worsened dramatically in university. She walks through her path from Western medicine to functional health, the root-cause approaches she's tried (NUCCA chiropractic, fascia release, gut healing, candida protocols), and what she now tells clients about patience, nutrition, and getting to the root of chronic symptoms.
Key Takeaways:
Chapters: [00:00:00] - Welcome & Introducing Zoe
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| Why Your Thyroid Labs Look 'Normal' But You Still Feel Awful (Ep. 80) | 22 juil. 2026 | 01:01:59 | |
20 million people have a thyroid condition and 60% don't even know it — because the labs your doctor runs are barely scratching the surface of what's actually going on. In today's episode of The Wellness Effect, Kira breaks down how the thyroid actually works — from the brain-driven HPT axis to the T4-to-T3 conversion process — and why "normal" TSH doesn't mean your thyroid is fine. The trio unpacks what really drives thyroid dysfunction (stress, gut health, liver congestion, blood sugar, minerals, toxins, and autoimmunity), plus which labs to actually ask for and what to do if your doctor won't run them. Key Takeaways
Chapters [00:00] - Intro: Why Thyroid Issues Are So Common [01:24] - What Your Thyroid Actually Does [04:50] - The HPT Axis: How Your Brain Controls Your Thyroid [07:50] - T4 vs T3: How Thyroid Hormone Is Made [13:57] - Reverse T3 Explained [19:19] - The Thyroid Labs You Should Ask For [24:46] - Hypothyroid vs Hyperthyroid Symptoms [30:21] - What's Really Driving Thyroid Dysfunction [35:46] - The Minerals Your Thyroid Needs [44:32] - Toxins, Autoimmunity & Hashimoto's [52:02] - What To Actually Do About It [57:18] - Why Working With a Practitioner Matters Resources & Mentions
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| PCOS, Acne & Irregular Cycles: How to Stop Chasing Symptoms and Start Healing (Ep. 79) | 15 juil. 2026 | 01:00:10 | |
Jensen spent years treating her acne, irregular cycles, and eating patterns as separate problems — until a PMOS (previously known as PCOS) diagnosis connected the dots. This episode breaks down how she stopped chasing symptoms and started actually healing. In this episode, Jensen walks through her full health journey — from childhood body image pressure and disordered eating, through years of unexplained acne and cycle irregularity, to finally getting a PMOS diagnosis and learning to treat the root cause instead of the symptoms. She shares what functional health coaching taught her about balance, hormone health, and healing without perfectionism.
Key Takeaways:
Chapters: 00:00 – Intro (the deer chase story)
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| How to Enjoy This Summer (Without Wrecking Your Hormones or Gut) (Ep. 78) | 08 juil. 2026 | 01:01:07 | |
Summer heat literally changes how your digestion works — and it's not the food, it's the environment. Jensen, Kira, and Lacey break down why your gut, hormones, and stress levels need a different approach once temperatures rise. This week, Jensen, Kira, and Lacey dive into how to actually enjoy summer without derailing your hormone or gut health progress. They cover why heat affects digestion, how cortisol quietly spikes during "relaxing" summer months, sunlight and circadian rhythm, hydration and electrolyte needs, navigating BBQs and social events, setting boundaries around alcohol, and their go-to "floor and ceiling" method for staying consistent without burning out.
Key Takeaways:
Chapters: [00:00] - Intro
Resources & Mentions
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips. | |||
| 20 Years on Birth Control, 3 Pregnancy Losses, and the Birth Story That Changed Everything (Ep. 77) | 01 juil. 2026 | 01:03:41 | |
Kira takes us back to the very beginning — from undiagnosed childhood anxiety and a decade of binge drinking to the fertility journey that included an ectopic pregnancy, two miscarriages, and two wildly different birth experiences. In this episode of The Wellness Effect, Lacey and Kira sits down for full-circle look at Kira's health journey — from her childhood as the eldest daughter, through birth control and untreated anxiety, into the wellness challenge that changed everything, and finally through her fertility struggles, an ectopic pregnancy, multiple losses, and the births of Ellie and Jake. Key Takeaways:
Chapters: [00:00:00] - Intro
You Might Want to Listen: S2E47 - Kira's Birth Story: 6 Hour Labor & Home Birth
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| The Real Root Cause of Your Acne (It's Not Your Skincare) (Ep. 76) | 24 juin 2026 | 01:07:41 | |
You've tried the topicals, the antibiotics, maybe even birth control — and your skin still isn't clear. That's because acne isn't a skin problem. It's an inside job. In this episode, Jensen, Kira, and Lacey break down the real root causes of acne — from gut health and mineral imbalances to blood sugar, hormones, and bile flow — and give you the actionable habits to finally address what's happening beneath the surface.
KEY TAKEAWAYS
CHAPTERS: [00:00:00] - Introduction: Why Your Skin Isn't Clearing
RESOURCES & MENTIONS:
EPISODES MENTIONED:
Want to Work With Us? Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| Functional Support for Kids: 7 Foundations Every Kid Needs (Ep 75.) | 17 juin 2026 | 01:05:03 | |
What if your child's meltdowns, picky eating, grumpy mornings, and sensory struggles weren't personality traits — but signals? Kira shares how testing her daughter's minerals changed everything in just 3 days, and the 7 foundational habits behind it. Kira and Lacey dive into children's functional wellness, starting with Kira's personal journey discovering her daughter Ellie was severely mineral-depleted despite doing "everything right." She walks through the 7 foundational habits she believes every child needs for better sleep, mood, behavior, immunity, and emotional regulation — and why most families are unknowingly skipping them.
Key Takeaways:
Chapters 00:00:48 - Ellie's Story: When "Normal Kid Stuff" Isn't Normal
Resources & Mentions:
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| Peptides for Dummies: The Honest Guide to How Peptides Work, From Ozempic to BPC-157 (Ep. 74) | 10 juin 2026 | 01:12:05 | |
Your body already makes peptides every single day — so before you write them off as another wellness trend or jump on the Ozempic hype train, it's time to actually understand what they are. In this episode of The Wellness Effect, we breaks down peptides from the ground up — no hype, no fear, just a real explanation of what they are, how they communicate with your body, and why the conversation is so much bigger than weight loss. She walks through five specific peptides (semaglutide/Ozempic, retatrutide, BPC-157, GHK-Cu, and CJC-1295/ipamorelin), explains where they sit on the spectrum between supplements and steroids, and makes the case for why foundations always come first — even if you're curious about peptides for gut healing, skin, recovery, or longevity. KEY TAKEAWAYS:1. Peptides aren't supplements and they aren't steroids — they're precision keys that fit one specific lock and turn on one specific system. More targeted than a supplement, way less system-wide than a steroid. 2. "Peptides" ≠ "Ozempic." The peptide world covers gut healing, skin, recovery, longevity, and more. The weight-loss lens is exactly why everyone's either over-hyped or scared. 3. Foundations first — always. Sleep, food, movement, stress. No peptide, no matter how well-targeted, will land in a body running on empty.
Chapters: (00:00) Welcome (00:51) What Even Is a Peptide? The Lego Brick Breakdown (05:45) Peptides as Messengers: The Lock and Key System (06:50) How Peptides Differ from Hormones (10:54) Peptide Levels Decline with Age (and Why That Matters) (12:44) The Spectrum: Supplements → Peptides → Steroids (19:24) Peptides vs. Endocrine Disruptors — Are They the Same? (25:20) Why Is Everyone Suddenly Talking About Peptides? (31:10) Peptide #1: Semaglutide (Ozempic/Wegovy) (39:45) Peptide #2: Retatrutide — The Next Generation GLP-1 (42:52) Peptide #3: BPC-157 — Gut Healing & Injury Recovery (47:17) Peptide #4: GHK-Cu — The Skin, Collagen & Longevity Peptide (53:47) Peptide #5: CJC-1295 + Ipamorelin — Growth Hormone & Recovery (01:01:00) Why Foundations Always Come First (01:09:57) The Wrap-Up: What to Actually Take Away From This
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| The Wellness Hour: The PCOS Rebrand, Fertility Struggles & Taking Back Your Hormonal Health (Ep. 73) | 03 juin 2026 | 00:52:38 | |
Jensen, Lacey, and Kira are back for this month's Wellness Hour — and they're not holding back. This episode is a raw, honest conversation about fertility challenges, the limits of conventional medicine, and what it actually takes to support your body's hormonal health long-term. Lacey opens up about her ongoing fertility journey, including her resistance to moving into the next phase of testing, her experience with acupuncture, and why she's choosing to trust the process — for now. The trio digs into the newly renamed PMOS — Polyendocrine Metabolic Ovarian Syndrome — and why the rebrand actually matters. And Kira brings her signature woo-woo-meets-science perspective on the menstrual cycle as a monthly health report card, the power of cycle tracking, and why teaching the next generation of girls to understand their bodies is non-negotiable.
Chapters [00:00:00] - Intro & Welcome [00:01:38] Kira's Boil Water Advisory Spiral [00:05:46] Lacey's Birthday Recap & Surprise Visit from Costa Rica [00:12:23] Lacey's Fertility Update: Acupuncture & the Sex Protocol [00:16:41] Jensen's Fertility Journey & Booking the Fertility Clinic [00:18:58] Endometriosis, Thin Uterine Lining & What to Rule Out [00:32:27] Jensen's Comprehensive Testing: Ultrasound & Blood Work [00:34:00] 5 Years Off Birth Control — What Regulating Your Cycle Actually Takes [00:35:38] Cycle Tracking as a Superpower: Reading Your Body's Signals [00:36:22] Birth Control at 14 → IVF at 30: The Pipeline Nobody Talks About [00:42:15] PCOS Gets a Rebrand: Introducing PMOS [00:46:13] PCOS Is a Metabolic Disease — and It Takes Time to Reverse [00:50:00] The Bigger Problem: Treating Symptoms Without Fixing Metabolism
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| Resistance Training: The Biggest Hack in Anti-Aging and Preventative Health (Ep. 72) | 27 mai 2026 | 01:10:06 | |
If you've spent years doing cardio wondering why nothing is changing — or you've never picked up a weight in your life and aren't sure where to start — this episode is for you. Jensen, Lacey, and Kira break down everything you actually need to know about resistance training: what it is, why it matters more than almost anything else you can do for your health, and how to get started no matter where you're at right now. This isn't about getting toned. It's about building a body that works — at 40, at 60, at 80.
In this episode, we talked about:
Chapters: (00:00) Introduction (01:03) Resistance Training: It's not about aesthetics — it's about longevity (06:08) Mind-muscle connection (13:40) Why cardio isn't the full picture (16:33) Insulin sensitivity + blood sugar (21:25) Cortisol — the nuanced truth (30:00) Estrogen dominance + hormonal balance (34:57) Testosterone — yes, women need it too (38:36) Resistance training as we age (48:35) How lifting actually strengthens your bones (49:44) Muscle loss after 30 (52:19) Where to start — beginner guide (01:00:13) Practical tips: workout clothes, habit anchors
Resources Mentioned:
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| Low-Tox Living: Why You Feel Terrible Even When You're Doing Everything Right (Ep. 71) | 20 mai 2026 | 01:12:26 | |
You're eating clean, hitting the gym, getting your sleep — and you still feel exhausted, bloated, and hormonally off. It's not you. It's what you're being exposed to every single day without realizing it. In this episode, we break down low-tox living in the most approachable, judgment-free way possible. No fear-mongering, no guilt about last night's candle or this morning's dry shampoo — just the information most women were never given and that doctors rarely talk about. If you've been doing "everything right" but still can't figure out why your hormones are a mess, your energy is tanked, or your weight won't budge — your toxic load might be the missing piece. Tune in as Lacey walks you through how your endocrine system works, what's quietly disrupting it, and exactly where to start making swaps without feeling overwhelmed.
Key Takeaways
Chapters 00:00 — Introduction: What Is Low-Tox Living & Why It Matters 08:06 — Your Endocrine System Explained: The Hormone Lock & Key Analogy 11:29 — Endocrine Disruptors: How Everyday Chemicals Hijack Your Hormones 23:03 — The #1 Ingredient to Avoid: Fragrance, Phthalates & the Label Loophole 26:52 — Why BPA-Free Doesn't Mean Safe: The Truth About Plastics 28:30 — Parabens, Non-Stick Cookware & Other Hidden Household Toxins 45:00 — Low-Tox Swaps for Beginners: Where to Actually Start 01:05:00 — Supporting Your Body's Natural Detox Pathways 01:10:00 — Final Thoughts: It's Never Just One Thing
Resources & Mentions: Download our free guides:
Shop non-toxic skincare at Primally Pure and use code wellnesswjensen at checkout: https://primallypure.com/?srsltid=AfmBOorHWmAnc7DDRZdUBglbn91qrTg8jlQ6wNOlu-8iTAPQ9EaCLfUC Shop low-tox brands at LiveHealthillie and use code LACEY10 to get 10% OFF! : https://livehealthillie.com/laceyiskra Shop at Organic Olivia and use code KIRA: https://www.organicolivia.com?sca_ref=9252799.O6GZeJarXpvU0d
Grab Jensen's favourite:
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| Going Down the Inflammation Rabbit Hole (Ep 70) | 13 mai 2026 | 01:02:18 | |
Inflammation gets a bad reputation — but did you know it's actually one of your body's most intelligent survival mechanisms? In this episode, Kira, Jensen, and Lacey pull back the curtain on chronic low-grade inflammation: what it actually is, why so many women are living with it without realizing it, and what's quietly driving it every single day. From brain fog to puffy morning eyes to stubborn weight that won't budge — this episode will completely change how you look at everyday symptoms you've probably been told to just accept.
Key Takeaways 1. Your "normal" symptoms are not actually normal. Brain fog, fatigue that sleep doesn't fix, puffy eyes, bloating, mood swings, and recurring skin issues are not just part of being a busy woman. 2. Gut health is ground zero — and it affects everything. 80% of your immune system lives in your gut. When your gut lining is compromised (leaky gut), particles that shouldn't be in your bloodstream get through and trigger a constant, system-wide inflammatory response that can show up in your joints, skin, brain, hormones, and more. Healing the gut isn't a trend — it's foundational. 3. You can't out-supplement a fried nervous system. Nervous system regulation — breathwork, proper sleep, blood sugar stability — isn't a nice-to-have. It's the foundation everything else builds on.
Chapters 00:00 — Welcome & Why Inflammation Matters 01:20 — What Is Inflammation, Actually? 05:13 — How to Know If You're Inflamed 10:45 — The Root Causes: Why This Keeps Happening 21:13 — Sleep, Blood Sugar & Your Nervous System 30:33 — Lymphatic Drainage & Why the Foundations Always Win 32:20 — How to Actually Support Your Body 38:09 — Inflammation & Fat Loss (The Missing Link) 45:16 — Raising Healthy Kids in a Toxic World 57:40 — The Origin of Processed Food (A Surprising Story)
Resources & Mentions GI Map Testing — Functional gut test used with clients to assess inflammation markers, gut bacteria, pathogens & immune function HTMA (Hair Tissue Mineral Analysis) — Used to assess magnesium, zinc, copper ratios and their role in inflammation Supplements mentioned: Magnesium glycinate, zinc, omega-3 fish oil, L-glutamine, collagen, aloe vera juice Foods highlighted: Bone broth, fermented foods (sauerkraut, kimchi), fatty fish, colourful vegetables, bell peppers, oysters (for zinc) Trackers: Cronometer (for tracking fibre and micronutrient diversity) Book: The Magnificent Lives of Marjorie Post — mentioned by Jensen
Previous episodes referenced: Gut Health 101 - https://podcasts.apple.com/us/podcast/gut-health-101-why-your-gut-controls-your-hormones/id1561267131?i=1000732955756 Functional Fat Loss - https://podcasts.apple.com/us/podcast/functional-fat-loss-why-you-cant-lose-weight-inflammation/id1561267131?i=1000755918799 Lymphatic Episode - https://podcasts.apple.com/us/podcast/lymphatic-drainage-your-bodys-most-underrated-system-ep-68/id1561267131?i=1000764261331 Identity Shift Episode - https://podcasts.apple.com/us/podcast/mindset-shifts-for-womens-health-why-your-identity/id1561267131?i=1000763028899
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code *"Wellness Effect"* for a FREE functional lab test when you join the program.
Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ 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 @thewellnesseffectpod to stay up-to-date with the latest episodes and tips. | |||
| The Wellness Catch-Up: Menstrual Cycle Wins, Chinese Medicine for Fertility & Endocrine Disruptors in Your Home (Ep. 69) | 06 mai 2026 | 00:55:05 | |
Life updates, hormone wins, and holistic health deep dives — we are back with a raw, real catch-up episode you don't want to miss. In this week's catch-up episode of The Wellness Effect, we share personal health updates that are equal parts exciting and eye-opening. Jensen reveals a potential breakthrough in her menstrual cycle after completing a parasite cleanse — her shortest cycle in three years. Lacey opens up about her first acupuncture experience with a Chinese medicine practitioner on her fertility journey, unpacking what pulse reading, meridians, and liver qi stagnation actually mean for hormone health. Kira gets vulnerable about her emotional thaw after years of fertility struggles, sharing how she's finally reconnecting with the joy of creating holiday memories for her kids. We also get into the dangers of toxic household products like Scentsy and dryer sheets as endocrine disruptors, and Jensen's plans to start making home-cooked, whole-food meals for her dog Stevie, who has been dealing with pancreatitis and GI issues.
Key Takeaways 1. Parasite cleansing may support hormonal and menstrual health. 2. Chinese medicine and acupuncture offer a whole-body lens on fertility. 3. Everyday scented products are endocrine disruptors harming your hormones.
Chapters (00:00) Welcome + Life Updates (Mexico trip, Easter, catching up) (01:00) Jensen's Parasite Cleanse Results & Menstrual Cycle Update (05:00) Rope Worm, Biofilm & What's Actually Leaving Your Gut (07:45) Kira's Emotional Thaw: Reconnecting with Motherhood & Holidays (12:00) Nervous System Healing & Creating Magic for Your Kids (16:50) Lacey's First Acupuncture Appointment with a Chinese Medicine Practitioner (19:30) What Is Chinese Medicine? Qi, Meridians & Pulse Reading Explained (23:00) Lacey's Appetite Struggles, Peptides & Possible Self-Sabotage (33:30) Castor Oil Packs, Sauna Use & Cycle-Syncing Detox Protocols (39:30) Jensen's Dog Stevie: Home-Cooked Meals for Pancreatitis & GI Issues (42:00) Scentsy, Dryer Sheets & Toxic Household Products as Endocrine Disruptors (48:30) HTMA Testing for Dogs & the Future of Functional Pet Health (50:30) Jensen's Move to Kamloops
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
Follow us on Instagram: The Podcast: @thewellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @wellbykira
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 @thewellnesseffectpod to stay up-to-date with the latest episodes and tips. | |||
| Lymphatic Drainage: Your Body's Most Underrated System (Ep. 68) | 29 avr. 2026 | 00:49:18 | |
If you've been bloated, puffy, fatigued, or breaking out — your lymphatic system might be the missing piece. We break down what the lymphatic system actually is, why it quietly affects everything from your immune health to your skin, and exactly how to start supporting it today — most of it free.
Key Takeaways 1. Your lymphatic system has no pump — movement is the only way to keep it flowing. Even walking and belly breathing count. 2. A congested lymphatic system shows up as puffiness, brain fog, chronic fatigue, skin issues, cellulite, frequent sickness, and more. 3. Your brain has its own lymphatic system (the glymphatic system) that only activates during deep sleep — another reason quality sleep is non-negotiable.
Chapters 00:00 — Intro 02:00 — What is the lymphatic system? 09:14 — Lymphatic organs (spleen, thymus, tonsils & why they matter) 13:20 — Why your lymph affects how you look and feel daily 19:38 — The glymphatic system & brain health during sleep 23:30 — Signs your lymphatic system is congested 27:42 — How to support it: movement & rebounding 32:33 — Diaphragmatic breathing for lymph flow 34:44 — The Big Six lymphatic activation 40:00 — Dry brushing, contrast showers & red light therapy 45:26 — Hydration, minerals & supportive foods
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. 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 (https://www.instagram.com/wellnesseffectpod/) to stay up-to-date with the latest episodes and tips.
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| Mindset Shifts for Women's Health: Why Your Identity Is Keeping You Stuck (Ep. 67) | 22 avr. 2026 | 01:03:18 | |
You've cleaned up your diet. You've done the supplements, the workouts, the routines. Things improve for a while — and then something pulls you back. If that sounds familiar, this episode is the missing piece you never knew you needed.
Join us in this episode as we break down why so many women stay stuck in their health. It's not because of a lack of discipline or willpower, but because of identity. Drawing on Lacey's $40,000 mindset coaching experience (condensed here for free), we walk through the 5 identity and mindset shifts women make right before their bodies finally start changing for good. This isn't woo-woo — there's real nervous system science behind it.
Key Takeaways: 1. Your brain is wired for safety, not success. Your nervous system learned what "safe" looked like before age 10 — and it's still running those programs today. 2. Self-sabotage is self-protection in disguise. What looks like self-sabotage is actually your brain repeating what feels familiar — because familiar is predictable, and predictable feels safe. Flip the question from "what's wrong with me?" to "what does my body think it's protecting me from?" 3. Lasting change requires an identity shift, not more discipline. Real change happens when your daily actions become congruent with who you believe you are. You need to start seeing yourself as the healthy person you're becoming.
Chapters 00:00:00 Welcome — why identity is the missing piece in women's health 00:04:31 Your brain is designed for safety, not success 00:10:27 How childhood experiences shape your health today 00:15:11 Why mindset work alone doesn't move the needle 00:22:47 Shift #1 — "Something is wrong with me" → "My body is communicating with me" 00:30:32 Shift #2 — "I need more discipline" → "My body needs safety first" 00:36:29 Shift #3 — "I always self-sabotage" → "I learned protection patterns" 00:43:25 Shift #4 — Suppression → Emotional release 00:47:47 Shift #5 — Fixing yourself → Becoming yourself 00:56:42 What if nothing is actually wrong with you?
Resources:
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips. | |||
| Coffee Enemas for Detox, Liver Health & Spiritual Healing (Ep. 66) | 15 avr. 2026 | 00:45:20 | |
The wellness tool that sounds wild — until you try it. If you've ever been curious about coffee enemas but didn't know where to start, this episode is your sign. Kira, Lacey, and Jensen share their personal journeys, break down the science behind liver detox and bile flow, walk you through how to do one safely, and explore the unexpected spiritual side that nobody else is talking about.
Key Takeaways
Chapters 00:00 – Introduction: Why coffee enemas? Personal stories from Kira, Lacey & Jensen 09:50 – What is a coffee enema? History from the 1800s, WWI, and Gerson Therapy 13:12 – The liver & bile connection: how coffee compounds stimulate detox pathways 15:46 – Bile, fat digestion, and fat-soluble vitamins (A, D, E & K) 17:01 – Glutathione, Phase 2 liver detox, and why this matters for skin and hormones 19:35 – Full benefits list: parasites, candida, heavy metals, hormones, mental clarity, pelvic floor health 25:21 – How to do a coffee enema: coffee grade, kit types, temperature, and setup 30:24 – Tips for holding, breathing through waves, and releasing 34:29 – Post-enema support: binders, mineral replenishment, adrenal cocktails 36:38 – Coffee enemas as a supplement, not a foundation — know when you're ready 38:02 – The spiritual ritual: intention setting, journaling, playlists, red light therapy 42:03 – Important cautions: pregnancy, breastfeeding, and a reminder that they're not doctors
Resources
Connect with us Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/
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 @thewellnesseffectpod to stay up-to-date with the latest episodes and tips. | |||
| Body, Mind & Intuition: A Deep Dive into BodyTalk, Somatic Healing & Human Design with Chelsea Bessette (Ep. 65) | 08 avr. 2026 | 01:07:23 | |
What if your stress, self-sabotage, and even physical symptoms aren't just "in your head"—but stored in your body? In this episode, we're joined by Chelsea, practitioner behind Deconstructed Wellness, who blends BodyTalk, somatic healing, and human design to help people reconnect with their bodies and break free from deep-rooted patterns. We explore how your nervous system, subconscious beliefs, and past experiences shape your health—and how to start healing from the inside out. From understanding why self-worth blocks keep you stuck, to learning how your body communicates what it needs, this conversation will completely shift how you view healing, stress, and personal growth.
In this episode, we discuss...
Chapters 00:00 – Introduction 02:00 – Chelsea's journey: from healthcare to holistic healing 05:00 – What is BodyTalk & how it works 07:30 – The nervous system's role in health & behavior 18:00 – Why everyone's healing journey is unique 20:00 – Why women feel unheard in traditional healthcare 22:00 – Introduction to somatic healing 31:00 – Parenting & nervous system regulation for kids 35:00 – Human design explained simply 43:00 – Simple daily practices for nervous system health 47:00 – Meditation struggles & neurodivergence 57:00 – Intuition vs anxiety (how to tell the difference) 1:00:00 – Muscle testing & body intelligence
Connect with Chelsea Website: https://chelseadeconstructedwellness.podia.com/ Instagram: https://www.instagram.com/deconstructed.wellness/
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/
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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| Catch-Up: Parasite Cleanse, Heli Skiing, Dream Sauna & Gentle Parenting (Ep. 64) | 01 avr. 2026 | 00:54:40 | |
What does it actually look like to live a holistic wellness lifestyle? This week, we pull back the curtain — worms, cliffs, and toddler head-butts included. We are back with a full catch-up episode covering real life in the functional wellness world. Jensen is mid-parasite cleanse with results she didn't see coming. Lacey survived heli-skiing in Revelstoke and finally got her dream backyard sauna. And Kira is navigating the chaos of gentle parenting with a toddler who gives as good as she gets. Plus: why GLP-1 supplements while breastfeeding are a hard no, the moon's role in parasite activity, and building a personal brand in the health space.
Key Takeaways
Chapters 01:43 - Lacey and her building a personal brand presentation 08:04 - Jensen's parasite cleanse: coffee enemas, real results, and what nobody warns you about 22:23 - Why parasite cleanses aren't a "level one" protocol (minerals, drainage & environment first) 25:00 - Gentle parenting with a headstrong toddler: Kira's honest struggles with Ellie 33:22 - Lacey's heli-skiing trip to Revelstoke: avalanche risk, powder boards & expanding capacity 44:07 - Lacey's dream sauna is finally here: nighttime routine, cold plunge & grounding 45:00 - Does moonlight affect your circadian rhythm? Full moon, melatonin & parasite activity 48:36 - PSA: GLP-1 supplements while breastfeeding + why postpartum weight loss pressure misses the point 52:16 - Wrap-up & what's coming next
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips. | |||
| Why Your Eczema Won't Heal: Gut Health, Triggers & Root-Cause Solutions (Ep 63) | 25 mars 2026 | 00:46:48 | |
Struggling with eczema, skin flare-ups, or chronic inflammation that just won't go away—no matter what you try? In this episode of The Wellness Effect, we dive deep into all things eczema. We're also exploring why topical treatments alone often aren't enough and what your body might actually be trying to tell you. We unpack the connection between gut health, inflammation, immune response, and skin conditions, and share real-life experiences navigating eczema, lifestyle changes, and holistic healing approaches. From triggers like food sensitivities and stress to deeper conversations around functional medicine, nervous system regulation, and long-term healing, this episode offers a grounded, honest look at what it really takes to heal from within. If you've been stuck in cycles of flare-ups, confusion, or frustration with your skin, this conversation will help you better understand eczema root causes, natural healing strategies, and sustainable wellness practices.
Key Takeaways
Chapters 00:00 — Eczema & Skin Health: Why Nothing Seems to Work
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 @thewellnesseffectpod to stay up-to-date with the latest episodes and tips.
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| Functional Fat Loss: Why You Can't Lose Weight (Inflammation, Metabolism & Hormones Explained) (Ep. 62) | 18 mars 2026 | 01:02:40 | |
If fat loss feels like a constant battle, it's likely not a discipline issue — it's a physiology issue. In this episode, we break down how inflammation, metabolic dysfunction, and chronic stress can block fat loss, even when you're doing "everything right." Join us as we dive into functional fat loss — a smarter, more sustainable approach to losing fat by addressing the root cause instead of forcing restriction. We unpack why the traditional calories in vs. calories out approach doesn't work the same in stressed or dysregulated bodies, and how factors like inflammation, cortisol, insulin resistance, thyroid function, and nervous system stress directly impact your ability to lose fat. You'll learn why many women feel stuck despite eating less and exercising more, and why fat loss often becomes easier — not harder — when you focus on regulating your body first. We also walk you through a 3-step functional fat loss framework to help you lose fat and keep it off long-term. If you've been stuck in cycles of dieting, burnout, or "white-knuckling" your way through fat loss, this episode will help you understand what's actually going on in your body — and what to do instead.
Key Takeaways • Fat loss resistance is often a physiology problem, not a willpower problem
Chapters 00:00 — Functional Fat Loss Explained: Why Weight Loss Feels So Hard 06:30 — Calories In vs. Calories Out (Why It Stops Working) 12:00 — Metabolism, Hunger Hormones & Energy Adaptation 18:00 — Inflammation vs. Fat: What You're Really Holding Onto 25:30 — Cortisol, Insulin Resistance & Thyroid Function 34:00 — Why Dieting Increases Stress & Blocks Fat Loss 41:00 — Signs Your Body Is Not Ready for Fat Loss 47:30 — The 3-Step Functional Fat Loss Framework 55:00 — Why Most People Regain Weight After Dieting 01:02:00 — How to Lose Fat & Keep It Off for Good
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 @thewellnesseffectpod to stay up-to-date with the latest episodes and tips.
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| Plant Medicine, Peptides & Relationships: A Candid Catch-Up Conversation (Ep. 61) | 11 mars 2026 | 01:02:42 | |
In this candid catch-up episode of The Wellness Effect, we dive into a wide-ranging conversation about wellness, relationships, plant medicine, and peptides—and the real-life decisions that shape our health journeys. From Kira's plant medicine experience to the growing conversation around peptides in functional medicine, we explore how modern wellness trends intersect with personal experimentation. We also open up about relationships, parenting challenges like baby eczema, and how everyday lifestyle choices impact overall health and well-being. This episode introduces a new segment of The Wellness Effect, where we share life updates while diving into evolving conversations around functional wellness, biohacking trends, and modern health practices. If you enjoy behind-the-scenes conversations about plant medicine, peptides, wellness trends, and personal growth, this episode offers an honest look at the experiences shaping today's wellness conversations.
In This Episode We Discuss…
Chapters 00:00 – Introduction 02:00 – Kira's Plant Medicine Experience 06:30 – Peptides Explained: Why They're Trending in Wellness & Biohacking 12:00 – Relationships, Anniversaries & Life Transitions 18:00 – Parenting Conversations: Baby Eczema & Gut Health 25:30 – Raves, Lifestyle Choices & Wellness Balance 34:00 – Navigating Wellness Trends with Curiosity 44:00 – Final Thoughts on Wellness, Relationships & Personal Growth
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 @thewellnesseffectpod to stay up-to-date with the latest episodes and tips! | |||
| Healing Your Relationship With Food & Your Body with Cassandra Bodzak (Ep. 60) | 04 mars 2026 | 00:52:31 | |
Many women struggle with their relationship with food and their bodies, but healing often begins with one simple shift: learning how to listen to your body. In today's episode, Lacey and Kira are joined by Cassandra Bodzak, a holistic wellness guide, actress, and author of The Mindful Table. Cassandra shares her personal journey through mysterious health issues, body disconnection, and eventually rediscovering her health by learning how to listen to her body's signals. We dive into the complicated relationship many women have with food, dieting culture, and body image. Cassandra explains how mindfulness practices, intuitive eating, and self-compassion can help rebuild trust with your body and support long-term wellness. This conversation bridges both science and spirituality, offering a grounded perspective on healing your relationship with food, nourishment, and your body. If you've ever felt disconnected from your body, stuck in cycles of dieting, or unsure how to trust your body's signals, this episode offers a powerful new perspective.
What You'll Learn In this episode, we discuss:
Chapters: 00:41 — Introducing Cassandra Bodzak 02:00 — Cassandra's background in wellness, mindfulness, and nutrition 03:00 — Her journey from acting to holistic health work 05:30 — When she realized her relationship with food and her body needed to change 09:15 — Learning to listen to the body's signals 14:40 — Healing the relationship with food through mindfulness 22:10 — Why many women feel disconnected from their bodies 31:05 — The power of intuitive eating and body awareness 40:20 — Rebuilding trust with your body 49:30 — Practical steps to start reconnecting with your health
Connect with Cassandra: Website: https://cassandrabodzak.com/ Facebook: https://www.facebook.com/CassandraBodzak/ Instagram: https://www.instagram.com/cassandrabodzak YouTube: https://www.youtube.com/CassandraBodzakTV Buy a copy of The Mindful Table by Cassandra Bodzak and get bonus content at https://cassandrabodzak.com/
Want to Work With Us at Lifestyle U? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ 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 @thewellnesseffectpod to stay up-to-date with the latest episodes and tips.
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| Circadian Rhythm 101: The Missing Link Behind Sleep, Hormones & Metabolism (Ep. 59) | 25 févr. 2026 | 00:54:50 | |
If you feel tired but wired, struggle with hormone imbalances, poor sleep, blood sugar crashes, or stubborn symptoms, the issue may not be what you're eating, but when. Your circadian rhythm is the master system coordinating your hormones, metabolism, digestion, and nervous system. In this episode, we break down circadian rhythm in a practical, real-life way. This isn't just about sleep. It's about how your body knows what time it is and what it should be doing. We cover how light, food timing, and movement act as biological signals for cortisol, melatonin, thyroid function, mitochondrial health, and even hormone production. We also dive into why poor sleep, PMDD, irregular cycles, afternoon crashes, and even skin flare-ups may stem from circadian disruption. If you've been focusing on supplements, elimination diets, or protocols without seeing results, this episode will show you the foundational layer you might be missing.
What You'll Learn In this episode, we discuss:
Chapters 00:00 – Why circadian rhythm impacts hormones & sleep 04:14 – Every cell runs on a 24-hour clock 09:44 – Cortisol timing, digestion & metabolism explained 14:23 – Sunrise: the master reset signal 20:53 – UVA rise & hormone production (pregnenolone, thyroid, insulin) 27:45 – Sunset & melatonin preparation 32:18 – The role of food timing in circadian rhythm 35:29 – Vitamin D vs. melatonin (seasonal shifts explained) 39:09 – Movement timing & workouts 41:36 – Signs your circadian rhythm is off 45:55 – Practical habits you can implement immediately
Resources & Mentions
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: @thewellnesseffectpod 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 @thewellnesseffectpod to stay up-to-date with the latest episodes and tips.
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| Sex Therapy & the Nervous System: Healing Trauma Through Intimacy with Ivana Kolakovic (Ep. 58) | 18 févr. 2026 | 01:04:12 | |
Did you know? Sex isn't just physical. It is deeply connected to your nervous system, trauma history, body image, and sense of safety. In this episode of The Wellness Effect, we explore how intimacy can actually become a space for healing when it's rooted in trust and regulation. Today we're joined by Ivana Kolakovic, a registered Sex & Relationships Therapist from Kat Kova Therapy specializing in sex and relationship therapy. We dive into how trauma lives in the body, why shame blocks sexual desire, and the difference between spontaneous and responsive desire. We talk about brakes and accelerators in intimacy, body image struggles, hormonal shifts, parenting transitions, and how couples can rebuild connection through nervous system safety. This conversation is nuanced, compassionate, and deeply practical; especially if you've ever wondered, "What's wrong with me?" when it comes to sex or intimacy.
What You'll Learn: In this episode, we discuss:
Chapters: 01:21 - Meet Ivana + what somatic therapy means 06:44 - Talk therapy vs. somatic work 08:49 - Why sex can be a space for healing 10:05 - Low desire, shame & sexual disconnection 18:22 - Safety, ventral state & healing through intimacy 25:00 - Parenting, burnout & libido changes 29:33 - Responsive vs. spontaneous desire 33:04 - Accelerators and brakes explained 40:00 - Body image, shame & self-acceptance 48:31 -Trauma responses in intimacy 53:49 - Open relationships: when they work (and when they don't)
Connect with Kat Kova Therapy: Website: https://katkovatherapy.com/ Email: info@katkovatherapy.com
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
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.
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| Rating Wellness Trends in 2026 (Ep. 57) | 11 févr. 2026 | 00:52:23 | |
Not every wellness trend deserves a 10/10. In this episode, we rate some of the most talked-about health trends in 2026, and explain what's actually worth your time (and what isn't). Today we're giving our unfiltered take on popular wellness trends. From wearable tech and cold plunges to coffee enemas, peptides, vibration plates, cycle syncing, Pilates, and juice cleanses. This conversation isn't about hype, it's about foundations, context, and knowing when something is an optimizer versus a shortcut. If you've been wondering which trends are worth exploring and which ones might just be distractions, this episode will help you think critically before jumping in.
What You'll Learn In this episode, we discuss:
Chapters 00:00 2016 nostalgia + life updates 16:45 Rating 2026 wellness trends begins 18:05 Wearable technology (Oura, Apple Watch, Whoop) 22:22 Cold plunging: benefits & cycle considerations 26:16 Coffee enemas: detox or overhyped? 33:20 Peptides: revolutionary or shortcut? 40:17 Vibration plates & lymphatic support 44:12 Cycle syncing — helpful or overemphasized? 45:50 Pilates vs. strength training 48:07 Juice cleanses: worth it or not?
Resources Get 10% OFF of Ultra Human Ring, check out at http://ultrahuman.com/laceeiskk or use discount code: LACEYISKRA10 Grab your Coffee Enema Supplies, visit https://www.purelifeenema.com/enema-coffee/
Want to Work With Us at Lifestyle U? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. 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 (https://www.instagram.com/wellnesseffectpod/) to stay up-to-date with the latest episodes and tips.
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| Your Health Net Worth: How Daily Habits Shape How You Feel (Ep 56) | 04 févr. 2026 | 00:44:45 | |
Most people know their bank balance — but have no idea what their health net worth looks like. In this episode, we break down how everyday habits either deposit into or withdraw from your long-term health. In today's episode, we introduce the concept of health net worth — a simple but powerful way to understand why you may not feel your best, even if nothing feels "that bad" on its own. Using financial analogies, we explain how sleep, nutrition, stress, movement, and lifestyle habits compound over time, just like money. Rather than chasing symptoms or quick fixes, this conversation encourages you to zoom out and look at the full picture of your health. If you've ever felt overwhelmed trying to "do everything right," this episode brings clarity, perspective, and a much calmer way forward.
What You'll Learn In this episode, we discuss:
Chapters & Timestamps 00:00 Intro 00:28 Welcome to The Wellness Effect + What Is Health Net Worth 00:41 Why We Understand Money Better Than Health 02:05 Life Update: Jensen & Kira's Low Lift Updates, and Lacey's Winter Holiday Break 22:23 Health Net Worth + Small Habits Add Up (Even When They Don't Feel That Bad) 24:58 Foundations as Your Health "Bank Accounts" 27:02 Your Health Deposits vs. Withdrawals Explained 29:07 Why Symptom-Chasing Doesn't Work 29:47 Compounding Interest: Why Foundations Matter Most 30:02 Supplements vs. Foundations (Investment Analogy) 31:00 Long-Term Health vs. Quick Fixes 33:54 How to Start Raising Your Health Net Worth: Awareness Without Perfection 40:20 Health Is the Ultimate Investment
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. 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/
Video Podcast available on YouTube: https://youtu.be/TzpiYNXqJZs Subscribe to our Channel: https://www.youtube.com/@TheWellnessEffectPodcast
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 (https://www.instagram.com/wellnesseffectpod/) to stay up-to-date with the latest episodes and tips.
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| What No One Tells You About Metabolic Health | 28 janv. 2026 | 00:42:02 | |
If you're eating well, exercising, and taking supplements—but still feel tired, inflamed, or stuck—this episode explains what metabolic health actually is and why it's often the missing piece. In this episode, we unpack what metabolic health really means—and why it goes far beyond calories, weight loss, or having a "fast" or "slow" metabolism. We explain how metabolism impacts energy, hormones, digestion, blood sugar, stress tolerance, sleep, and even emotional resilience. You'll learn why many modern health issues are metabolic at their root, how metabolism adapts to stress and under-fueling, and why your body isn't broken—it's responding to the signals it's receiving. If you've felt frustrated doing "everything right" with little payoff, this conversation brings clarity back to the fundamentals.
What You'll Learn: • What metabolism actually is (and why it's not just about burning calories) • Why fatigue, hormone imbalance, anxiety, and digestion issues are often metabolic • How stress, under-eating, poor sleep, and overtraining suppress metabolic function • Common signs your metabolism is downregulated—even if labs look "normal"
Chapters: 00:00 What Metabolic Health Really Is (Beyond Weight Loss) 06:40 Signs Your Metabolism May Be Struggling 11:16 Why Metabolism Slows Down (And Why That's Protective) 13:27 Under-Eating, Food Quality & Fuel Availability 15:14 Stress, Sleep & Chronic Survival Mode 17:48 Environmental Toxins & Metabolic Load 18:22 Circadian Rhythm, Blue Light & Metabolic Timing 24:42 Minerals, Enzymes & Cellular Energy Production 30:56 Circadian Rhythm, Strength Training & Nervous System Health 40:53 Fat Storage, Toxins & Why Fat Loss Can Feel Hard 41:45 Breastfeeding, Weight Loss & Metabolic Safety
If this episode helped you understand your body in a new way, take a moment to leave a review, share it with a friend, and subscribe. It helps more women find these conversations and supports the show more than you know.
Episodes Mentioned: Syncing Your Body With the Seasons (And Why Fighting Winter is Making You Miserable) - https://podcasts.apple.com/us/podcast/syncing-your-body-with-the-seasons-and-why-fighting/id1561267131?i=1000732005142
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
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 https://www.instagram.com/wellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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| Fertility Awareness Method (FAM): How to Track Your Cycle & Support Hormonal Health | 21 janv. 2026 | 00:52:15 | |
Title: Fertility Awareness Method (FAM): How to Track Your Cycle & Support Hormonal Health In this episode, we break down what the Fertility Awareness Method (FAM) actually is, why it matters for women's health, and how to begin using it in a realistic, informed way. In today's episode, we're diving into the Fertility Awareness Method—what it is, why it's so important for understanding your body, and how to start using it in everyday life. We talk through common misconceptions, how FAM differs from cycle tracking apps, and why learning your natural hormonal rhythms can be empowering whether you're trying to conceive, avoid pregnancy, or simply understand your health better. This conversation is rooted in education, awareness, and making informed choices—not fear or perfection. If you've ever felt disconnected from your cycle or confused by hormonal symptoms, this episode offers clarity and practical guidance.
What You'll Learn: In this episode, we discuss:
Chapters 00:00 Preview 01:27 Welcome + Why We're Talking About Fertility Awareness 02:16 What the Fertility Awareness Method (FAM) Actually Is 05:24 How to Start Charting Your Menstrual Cycle 08:01 Using FAM as a Tool for Overall Health 10:55 Early Warning Signs Your Cycle Is Out of Balance 16:44 Mineral Deficiencies That Affect Hormones 26:17 How to Start Using FAM in Daily Life 30:13 Cervical Mucus: The Most Important Fertility Sign 32:58 How to Chart Your Cycle Accurately 35:49 How to Interpret Your Cycle Data 36:57 Using Cycle Awareness Based on Your Goals 46:42 Why Consistency Matters in Fertility Awareness Resources: Taking Charge of Your Fertility: https://www.tcoyf.com/ Download their FREE Charts: https://www.tcoyf.com/downloadable-charts/ Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. 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 (https://www.instagram.com/wellnesseffectpod/) to stay up-to-date with the latest episodes and tips.
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| Low-Lift Wellness Habits for the New Year (Plus a Holiday Life Catch-Up) | 14 janv. 2026 | 01:12:16 | |
If you're easing back into routine after the holidays, this episode shares simple, low-effort wellness habits that actually make a difference—without pressure, extremes, or a full reset. In this episode, we had a fun catch-up over the holiday celebrations, and ONE BIG ANNOUNCEMENT. From there, we dove into the low-lift habits we're prioritizing this year to feel better day-to-day without overhauling their lives. Think small, supportive practices like drinking tea, eating breakfast, walking after meals, tongue scraping, and creating calm at home. If you're craving a softer, more sustainable approach to wellness right now, this episode is a grounded place to start.
What You'll Learn In this episode, we discuss:
Chapters 00:00 - Preview 01:27 - Holiday Catch Up + Kira's Engagement 24:38 - Starting the Day with Tea: Nervous System Support & Hydration 30:03 - Level Up Your Oral Hygiene with Tongue Scraping 32:17 - Walking After Meals to Improve Digestion, Bloating, Blood Sugar Regulation, Fresh Air, and more 36:43 - The Big Six: Lymphatic Massage for Circulation & Detox Support 40:37 - Blue Light Blockers to Support Circadian Rhythm 45:26 - Delaying Phone Use in the Morning for Better Focus 50:27 - "Burping the House": Improving Air Quality at Home 54:50 - Why Eating Breakfast Within One Hour After Waking Up Still Matters 01:03:32 - Healing Frequencies for Focus, Calm & Concentration
Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. 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 (https://www.instagram.com/wellnesseffectpod/) to stay up-to-date with the latest episodes and tips.
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| Why Your Body Isn't Healing: The 4-Phase Root Cause Reset Explained | 07 janv. 2026 | 00:49:06 | |
If you feel like you're doing everything right — eating clean, taking supplements, working out, trying to sleep better — but your body still isn't responding… this episode explains why. Today we're pulling back the curtain on our full 4-phase Root Cause Reset program, the exact system that has helped hundreds of women heal chronic bloating, fatigue, burnout, hormone chaos, and stubborn weight when nothing else worked. You'll learn why most women unknowingly heal in the wrong order, why safety is the foundation of all progress, and how deeper testing (HTMA, GI Map, DUTCH) reveals the root causes that symptom-based protocols miss. We're walking through each phase step-by-step — including why sustainable fat loss only works after stress, gut health, and minerals are corrected. If you want to understand how your body actually works… this is the episode you've been waiting for.
What You'll Learn • Why your symptoms aren't improving even with "healthy habits" • The 4 phases of the Root Cause Reset • Why true healing requires personalization — not symptom-based protocols • Why fat loss only works once stress, gut health, and minerals are corrected • How to maintain results long-term without restriction or burnout
Chapters 00:00 — Why we created the Root Cause Reset 02:49 — Phase 1: Creating safety + foundations 06:10 — Why HTMA testing is the starting point 12:40 — Phase 2: Functional healing + GI Map + DUTCH 20:29 — Phase 3: Mindset + sustainable fat loss 28:42 — Phase 4: Long-term integration + reverse dieting 37:31 — What you get inside the program 42:00 — Why this framework works + a surprising waiting for you!
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/ Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
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.
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| Goal Setting 2026: A Smarter Way to Actually Follow Through | 31 déc. 2025 | 01:05:38 | |
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:
Chapters: 00:50 - Welcome to The Wellness Effect + New Year Intentions
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.
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| Our Honest Ins & Outs for 2026 (Wellness, Body Image & Boundaries) | 24 déc. 2025 | 00:56:26 | |
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
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
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| Before You Set 2026 Goals… Debrief 2025 With Us | 17 déc. 2025 | 01:03:09 | |
Before you map out new habits, routines, or big 2025 goals, you need to understand the season you just lived through. In this reflective and intimate conversation, join us on our full 2025 debrief — breaking down what worked, what didn't, what stretched us, and what surprised us. Instead of rushing into new-year pressure or setting goals from burnout, we show you how to pause, assess your capacity, and understand the patterns that shaped your year. We share our personal lessons, the habits we're carrying into 2026, the ones we're releasing, and the anchors we're rebuilding. This episode gives you a framework for looking back with honesty (not judgment), so you can create intentions for 2026 that support your actual life — not an idealized version of it.
What You'll Learn • Why you must debrief your year before setting new goals • The role of capacity, bandwidth, and emotional load in aligned goal-setting • How to create forward momentum without force or pressure • How to set goals that feel good, not heavy
Chapters (00:22) — Welcome Back to The Wellness Effect (01:00) — What Social Media Success Really Feels Like (05:50) — A Vulnerable Share: TTC, Hope & Heartbreak (08:24) — Navigating Health When Emotions Run High (18:43) — How Fertility Challenges Shape Mental & Physical Wellness (25:25) — Kira's Birth Story: Strength, Surrender & Transformation (35:15) — Trust, Control & How Partners Show Up (35:47) — Masculine + Feminine Energies: Finding Harmony (36:36) — When Relationship Dynamics Shift (37:12) — Trauma, Birth, and the Body's Memory (38:58) — Why Confidence in Men Creates Safety (42:45) — The Dance Between Independence & Surrender (53:26) — Infertility, Hormones & Staying Connected to Your Body (01:02:38) — What This Season Taught Us (01:04:19) — Closing Reflections + Gratitude
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: 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.
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| How to Stay on Track During the Holidays: Real Tips for Food, Family & Wellness | 10 déc. 2025 | 00:51:44 | |
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:
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.
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| Kira's Birth Story: 6 Hour Labor & Home Birth | 03 déc. 2025 | 01:10:38 | |
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:
Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: 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.
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| How to Reduce Bloating: Lifestyle Fixes Before Expensive Testing | 26 nov. 2025 | 00:47:22 | |
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:
Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: 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.
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| Why You Keep Self-Sabotaging Your Progress (Even When Things Are Finally Working) | 19 nov. 2025 | 00:54:08 | |
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:
Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: 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.
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