The Wellness Effect (A Lifestyle U Podcast)
The Wellness Effect is a podcast hosted by Lacey Iskra, CEO of Lifestyle U, a coaching company for women. It focuses on creating a sustainable healthy lifestyle that integrates mental, physical, and spiritual health. The show aims to help listeners break free from yo-yo dieting and find long-term wellness solutions. Each short weekly episode provides insights on improving all pillars of health.
Episodes
Blood Sugar Basics: The Hormone, Energy & Weight Connection No One Explains (Ep. 84)
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 dysfunct
Birth Control at 14, Autoimmune at 24: Lacey's Health Journey (Ep. 83)
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 rel
How Many Macros Do You Actually Need? (Protein, Carbs & Fat Explained) (Ep. 82)
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 p
She Tried 20 Things for Migraines Before Finding Relief | Zoe's Functional Health Journey (Ep. 81)
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 wal
Why Your Thyroid Labs Look 'Normal' But You Still Feel Awful (Ep. 80)
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 unpac
PCOS, Acne & Irregular Cycles: How to Stop Chasing Symptoms and Start Healing (Ep. 79)
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 unex
How to Enjoy This Summer (Without Wrecking Your Hormones or Gut) (Ep. 78)
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
20 Years on Birth Control, 3 Pregnancy Losses, and the Birth Story That Changed Everything (Ep. 77)
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 birt
The Real Root Cause of Your Acne (It's Not Your Skincare) (Ep. 76)
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 happenin
Functional Support for Kids: 7 Foundations Every Kid Needs (Ep 75.)
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-de
Peptides for Dummies: The Honest Guide to How Peptides Work, From Ozempic to BPC-157 (Ep. 74)
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
The Wellness Hour: The PCOS Rebrand, Fertility Struggles & Taking Back Your Hormonal Health (Ep. 73)
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,
Resistance Training: The Biggest Hack in Anti-Aging and Preventative Health (Ep. 72)
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
Low-Tox Living: Why You Feel Terrible Even When You're Doing Everything Right (Ep. 71)
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
Going Down the Inflammation Rabbit Hole (Ep 70)
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
The Wellness Catch-Up: Menstrual Cycle Wins, Chinese Medicine for Fertility & Endocrine Disruptors in Your Home (Ep. 69)
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 year
Lymphatic Drainage: Your Body's Most Underrated System (Ep. 68)
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. E
Mindset Shifts for Women's Health: Why Your Identity Is Keeping You Stuck (Ep. 67)
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 ident
Coffee Enemas for Detox, Liver Health & Spiritual Healing (Ep. 66)
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
Body, Mind & Intuition: A Deep Dive into BodyTalk, Somatic Healing & Human Design with Chelsea Bessette (Ep. 65)
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, a
Catch-Up: Parasite Cleanse, Heli Skiing, Dream Sauna & Gentle Parenting (Ep. 64)
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.
Why Your Eczema Won't Heal: Gut Health, Triggers & Root-Cause Solutions (Ep 63)
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
Functional Fat Loss: Why You Can't Lose Weight (Inflammation, Metabolism & Hormones Explained) (Ep. 62)
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 forci
Plant Medicine, Peptides & Relationships: A Candid Catch-Up Conversation (Ep. 61)
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
Healing Your Relationship With Food & Your Body with Cassandra Bodzak (Ep. 60)
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
Circadian Rhythm 101: The Missing Link Behind Sleep, Hormones & Metabolism (Ep. 59)
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 abou
Sex Therapy & the Nervous System: Healing Trauma Through Intimacy with Ivana Kolakovic (Ep. 58)
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
Rating Wellness Trends in 2026 (Ep. 57)
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
Your Health Net Worth: How Daily Habits Shape How You Feel (Ep 56)
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 fina
What No One Tells You About Metabolic Health
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, di
Fertility Awareness Method (FAM): How to Track Your Cycle & Support Hormonal Health
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,
Low-Lift Wellness Habits for the New Year (Plus a Holiday Life Catch-Up)
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 overhauli
Why Your Body Isn't Healing: The 4-Phase Root Cause Reset Explained
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
Goal Setting 2026: A Smarter Way to Actually Follow Through
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
Our Honest Ins & Outs for 2026 (Wellness, Body Image & Boundaries)
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
Before You Set 2026 Goals… Debrief 2025 With Us
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
How to Stay on Track During the Holidays: Real Tips for Food, Family & Wellness
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 inte
Kira's Birth Story: 6 Hour Labor & Home Birth
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
How to Reduce Bloating: Lifestyle Fixes Before Expensive Testing
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. Spoil
Why You Keep Self-Sabotaging Your Progress (Even When Things Are Finally Working)
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
The Truth About Adrenal Fatigue: Why You're Still Exhausted No Matter How Much Sleep You Get
Do you immediately reach for coffee in the morning just to feel human or have afternoon crashes by 2 PM? This episode is for you. Today in The Wellness Effect, we're diving into adrenal fatigue—or more accurately, HPA axis dysregulation—and why that exhausting cycle isn't just "normal adulting." We'll unpack what's actually happening when your stress system's alarm has been blaring for so long th
Are Your Supplements Making You Sick? The Truth About Probiotics, Magnesium & Hormones
Think popping a Costco multivitamin and a random probiotic from Instagram makes you healthy? Think again. In this episode of The Wellness Effect, we're exposing the dark side of the $200 billion supplement industry and revealing why most women are either throwing money down the drain or actively making their health worse by supplementing blindly. From the supplement graveyard collecting dust in yo
The Complete Guide to Mineral Testing & Balancing for Women
Think taking a random multivitamin counts as mineral support? Think again. In this episode of The Wellness Effect, we're diving deep into why minerals are called the "spark plugs" of your body—and what happens when those spark plugs are blown. From the calcium shell that's literally protecting you from feeling your emotions to the potassium deficiency that's sabotaging your energy, we unpack why h
Gut Health 101: Why Your Gut Controls Your Hormones, Mental Health & Skin
Think your gut is just about digestion? Think again. In this episode of The Wellness Effect, we're breaking down why your gut health is literally the foundation of everything—your hormones, your mental health, your skin, your energy, and even your ability to handle stress. If you've been chasing symptoms with band-aid solutions without looking at what's actually happening in your digestive system,
Syncing Your Body With the Seasons (And Why Fighting Winter is Making You Miserable)
Think you can power through winter with the same routine you had in July? Think again. In this episode of The Wellness Effect, we're breaking down why fighting the seasons is sabotaging your energy, hormones, and overall health—and how leaning into nature's rhythm can completely transform how you feel. From the nutrition codes hidden in seasonal foods to why your body is literally begging you to s
Oral Health and Gut Health: The Bi-Directional Link Your Dentist Won't Tell You About
Think brushing twice a day and seeing the dentist twice a year is enough? Think again. In this episode of The Wellness Effect, we're exposing the oral hygiene blind spot that's been hiding in plain sight—and how it might be the missing piece in your gut healing journey. From the bi-directional relationship between your mouth and your microbiome to why bleeding gums are way more serious than you th
Nervous System Dysregulation: Why Your Gut Issues, Anxiety & Chronic Symptoms Won't Heal
Think your bloating is just about food? Your anxiety is just in your head? Your chronic constipation is just bad luck? In this episode of The Wellness Effect, we dive deep into why your nervous system is literally the foundation of every single symptom you're experiencing - and why you can't heal anything long-term without addressing it first. From the 500-million-year evolution of our fight-or-fl
Empath Burnout: Why People Pleasers Have Gut Issues, Hormone Problems & Mineral Deficiencies
Think being "too sensitive" is just a personality quirk? Think again. In this episode of The Wellness Effect, Lacey and Kira dive deep into the hidden cost of being an empath - and why your chronic symptoms might be directly linked to your inability to set boundaries. From depleted minerals showing up in lab work to the "calcium shell" your body creates to protect itself from stress, we're connect
Can't Poop? The Real Reason You're Constipated (It's Not What You Think)
If you're one of those people who thinks pooping every few days is "normal for you," we need to talk. In this episode of The Wellness Effect, we're diving deep into why constipation isn't just a gut issue—it's a whole-body problem that could be the root cause of your acne, irregular periods, bloating, and even anxiety. From the emotional component of "letting go" to the very real fact that you cou
How to Prioritize Health During Busy Life Seasons
Ever feel like you're drowning in your daily routine and can't possibly squeeze in one more thing for your health? In this episode of The Wellness Effect, Kira and Jensen tackle the myth that you need to wait for the "perfect time" to prioritize your wellbeing. From navigating third trimester pregnancy while running a business to managing demanding work schedules, we break down why busy seasons ar
The Truth About Strength Training for Women: Building Muscle Without Getting Bulky
Think lifting 5-pound dumbbells counts as strength training? Think again. In this episode of The Wellness Effect, we're busting myths about resistance training and diving deep into why building muscle is about so much more than looking good in a bikini. From the lymphatic drainage benefits you never knew about to why your future 80-year-old self will thank you for starting today, we unpack the rea
How to Repair Your Metabolism with Reverse Dieting After Years of Under-Eating
Have you ever been eating "healthy" but still struggling with bloating, fatigue, and stubborn weight that won't budge? In this episode of The Wellness Effect, we're diving deep into reverse dieting—the one strategy most of us probably need but have been resisting. Join us as we break down exactly what a reverse diet is, how to know if you need one, and most importantly, how to actually do it witho
Blue Light is Ruining Your Health: How Light Environment Affects Blood Sugar, Sleep & Hormones
Your relationship with light affects every hormone, every system, and literally how your cells function. Yet most of us have never given it a second thought. This week we're diving deep into light environment - what it is, why it matters, and how it impacts literally every system in your body. From hormone production to blood sugar management, your relationship with light is foundational to your h
Nutrition Basics for Women: A Beginner's Guide to Macros, Calories & Healthy Eating
Have you ever wondered if your "healthy" diet might actually be making your symptoms worse? In this episode of The Wellness Effect, we're breaking down why the way we eat—especially as women—matters more than we think. From over-restriction and under-eating to low-carb trends and plant-based myths, we unpack the real reasons why so many of us are undernourished and hormonally out of whack. Whether
The Hidden Side of Birth Control: What Every Woman Should Know About Her Hormones
Do you really know what birth control is doing to your body? In this episode of The Wellness Effect, we uncover the often overlooked effects of hormonal contraceptives: how they suppress natural cycles, impact your emotional and physical health, and what no one tells you about getting off the pill. Together we break down everything you weren't taught about hormonal birth control. From how it works
The Cost of NOT Hiring a Health Coach: Energy, Confidence, and Long-Term Wellness
Ever feel like investing in your health is "too expensive"? In this episode of The Wellness Effect, we flip that belief on its head and ask a powerful question: what's the real cost of not investing in a coach— or yourself? We explore the hidden toll of low energy, unmanaged stress, chronic symptoms, and missed opportunities—from your relationships to your career. You'll hear real stories about ho
What Your Skin Is Telling You: The Gut-Skin-Hormone Connection Explained
Have you ever wondered why your skin just won't clear up—no matter how many products you try? In this episode of The Wellness Effect, we're digging deep into the real root causes of common skin issues like acne, eczema, and psoriasis. Spoiler alert: it's not just about what you put on your skin—it's what's going on inside your body that really matters. We share our personal skin journeys—from horm
PCOS & Hormonal Imbalance: Understanding the Real Root Cause and What to Do About It
Have you ever been told your irregular cycle or acne is "just hormones"? In this episode of The Wellness Effect, we're diving deep into PCOS (Polycystic Ovarian Syndrome)—what it really is, why so many women are being misdiagnosed, and how it connects to much more than just your ovaries. We share our personal experiences with PCOS, the shocking gaps in medical understanding, and how insulin resist
Why Hiring a Health Coach Might Be the Best Investment You'll Ever Make
Ever found yourself wondering, "Would working with a coach really make a difference?" In this episode of The Wellness Effect, we're getting real about our own journeys—how saying yes to our first coaches completely shifted the direction of our health, careers, and self-belief. We talk about why investing in your health feels scary at first, what we gained beyond physical transformation, and the tr
Is Stress Wrecking Your Health? Understanding Internal vs. External Stress + How to Actually Heal
Are you really "not stressed"—or have you just gotten used to living in survival mode? In this episode of The Wellness Effect, we dive deep into the sneaky ways stress shows up in the body (spoiler: it's not just anxiety and burnout). From hair loss and hormone imbalances to stubborn belly fat and gut issues, we break down the difference between internal and external stress and how to know when yo
How to Actually Feel Good This Summer: Setting Non-Negotiables, & Honoring Your Energy
Summer is here—but why does it sometimes feel more draining than joyful? In this episode of The Wellness Effect, we're talking about how to actually feel good this summer by redefining your health goals, honoring your energy, and setting up sustainable routines that work with the season, not against it. We share the non-negotiables that make the biggest difference, why joy and connection matter ju
Understanding Your Menstrual Cycle: What Your Body Needs in Every Phase
Ever feel like your mood, energy, and cravings change overnight—and wonder if it's all in your head? It's not. In this episode of The Wellness Effect, we're diving into the four phases of the menstrual cycle and exploring how your hormones impact everything from your workouts to your emotional resilience. We break down each phase—menstrual, follicular, ovulation, and luteal—so you can better under
How to Start Journaling for Self-Growth: Tips to Build a Habit That Sticks
Ever feel like journaling should be helping you…but you're not sure where to start or how to make it stick? In this episode of The Wellness Effect, the girls get real about the highs, lows, and hilarious beginnings of their own journaling journeys. From writing breakup rants in the notes app to manifesting dream lives and healing deep-rooted emotional patterns, this conversation dives into the rea
Root Cause Healing & Microdosing: How to Create Safety in the Body with Christy Nault
Have you ever felt like you're doing all the right things—eating well, working out, meditating—but you're still stuck in survival mode? In this episode of The Wellness Effect, we sit down with our very first guest, Christy Nault—root cause practitioner, energy healer, and the creator of Microflow—to explore why health is more than just habits. Christy shares her powerful story of navigating deep f
Endocrine Disruptors: 5 Hidden Toxins That Could Be Wrecking Your Hormones
Do you ever wonder how the products you use every day are affecting your hormones? In this episode of The Wellness Effect, we're diving into the surprising world of endocrine disruptors—from your shampoo and cleaning supplies to yoga mats and receipts. We break down the five worst offenders, how they silently disrupt your hormonal health, and practical swaps to reduce your toxic load. If you've ev
Breaking the Binge & Restrict Cycle: Real Solutions for Sustainable Wellness
If you've ever said, "I was so good all day… and then lost control at night," you're not alone. In this episode of The Wellness Effect, we're diving into one of the most common (and least talked about) struggles: the binge and restrict cycle. Join us as we break down the binge/restrict cycle from both a physical and emotional lens. We talk about why restriction often isn't about willpower—it's a
Trying to Conceive? The Mindset, Supplements & Support That Actually Helped (Part 2)
Trying to conceive can feel like an emotional rollercoaster—and no one talks about it enough. In this episode of The Wellness Effect, we're continuing Kira's fertility journey, breaking down the mindset, supplements, and support that helped her conceive after loss. In this deeply vulnerable and powerful episode, Kira shares more details about the physical, emotional, and spiritual layers of her fe
Trying to Conceive? Why Your Nervous System & Mindset Matter More Than You Think (Part I)
Can letting go be the very thing that brings your deepest desire? In this heart-opening episode of The Wellness Effect, Kira shares her vulnerable and powerful story of navigating fertility struggles, loss, and finally… a pregnancy. This conversation isn't just about motherhood—it's about healing, trusting your body, and choosing softness on the journey. Together, we dive into the deep and often u
Drainage Pathways 101: How to Support Detox, & Eliminate Toxins Naturally
Ever feel like you're doing all the right things—eating clean, exercising, taking supplements—but still not seeing results? You might be missing a key step in your healing journey: supporting your drainage pathways. In this episode, we break down the difference between drainage and detox, explain why your body might be struggling to eliminate toxins, and share how your lymphatic system, liver, and
Is the Wellness Industry Overwhelming You? Here's How to Cut Through the Noise
Feeling lost in the ever-growing wellness industry? With so many options, it's easy to get overwhelmed by the latest trends, conflicting advice, and endless products. In this episode, we're breaking it all down for you. Join us as we discuss how to navigate the wellness space without stress. We'll talk about prioritizing your health, understanding what's actually worth your time and money, and avo
Are You Ready for a Fat Loss Phase? Signs Your Body is (or Isn't) Ready
Ever wonder if your body is actually ready for fat loss? Jumping into a fat loss phase at the wrong time can leave you frustrated, exhausted, and stuck in a cycle that doesn't work. In this episode, we break down the key signs that indicate whether you're in the right place for fat loss—or if it's time to focus on something else first. Join us as discuss the importance of metabolism, stress, sleep
Friendship, Social Anxiety & Finding Your People: Tips on Navigating Adult Relationships
Making friends as an adult is hard—but keeping those friendships strong can be even harder. Whether it's dealing with social anxiety, maintaining long-distance connections, or finding new friendships that align with your evolving life, it's a journey that many of us struggle with. In this episode of The Wellness Effect, Lacey, Jensen, and Kira dive deep into friendship dynamics, from childhood bon
Root Cause Healing: Understanding the Deeper Reasons Behind Your Health Struggles
Have you ever wondered why certain health issues keep coming back no matter what you try? The truth is, symptoms are just the surface level of what's really going on. In this episode of The Wellness Effect, we dive into root cause healing, discussing what it actually means, why it's so important, and how to start uncovering the deeper imbalances affecting your body. We also share personal experien
How to Get Back on Track After Vacation (Without Punishing Yourself)
Coming back from vacation can feel overwhelming—especially when you're trying to return to healthy habits without falling into an all-or-nothing mindset. In this episode of The Wellness Effect, we dive into how we prepared for our trips, maintained balance while traveling, and transitioned back into routine without stress or guilt. If you've ever struggled with post-vacation blues, food guilt, or
Behind the Scenes of Lacey's Mexico Destination Wedding
Planning a wedding can be overwhelming—but what if you could strip away the stress and just focus on what matters most? In this episode of The Wellness Effect, Lacey, Jensen, and Kira take you inside Lacey's dream destination wedding in Mexico. From a surprise legal ceremony to navigating a Type B planning approach, this episode is filled with real talk, funny moments, and practical insights into
Growth vs. Victim Mindset: How to Shift Your Perspective and Take Control of Your Life
Do you feel like life is constantly happening to you rather than for you? Your mindset could be holding you back. Mindset plays a powerful role in shaping how we experience challenges, opportunities, and personal growth. In this episode of The Wellness Effect, Lacey, Jensen, and Kira break down the growth vs. victim mindset, how these perspectives develop, and actionable steps to shift toward a mo
Meal Hygiene 101: How Mindful Eating Can Transform Your Digestion and Health
Did you know how you eat your food can be just as important as what you eat? In this episode of The Wellness Effect, Kira, Jensen, and Lacey dive into the world of meal hygiene—the simple, often-overlooked habits that can improve digestion, reduce bloating, and support overall gut health. We also explore the surprising connection between full moons and parasites (yes, really!), the power of mindfu
Understanding Attachment Styles: How They Shape Your Relationships & Well-Being
Ever wonder why you show up a certain way in relationships? Your attachment style could be playing a bigger role than you think. In this episode of The Wellness Effect, we're diving into the different types of attachment styles, how they develop, and the impact they have—not just in romantic relationships, but in friendships, business, and everyday interactions. Lacey, Jensen, and Kira share perso
Morning Routines That Actually Work: Simple Habits for a Better Day
How you start your morning sets the tone for your entire day. But should your morning routine be highly structured, or should it evolve with your lifestyle? In this episode of The Wellness Effect, Lacey, Jensen, and Kira dive into the power of morning routines—what works, what doesn't, and how to create a routine that actually fits your life. Whether you're an early riser or someone who needs flex
Balancing Blood Sugar: Simple Hacks for Better Energy, Hormones, and Metabolism
Ever feel hangry, sluggish, or completely drained throughout the day? It might be your blood sugar talking. In this episode of The Wellness Effect, Lacey, Jensen, and Kira dive into the importance of blood sugar balance and how it impacts everything from energy levels to hormones and metabolism. We break down the signs of dysregulated blood sugar, why it matters even if you don't have diabetes, an
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