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The Wellness Effect (A Lifestyle U Podcast): Daily Summaries Delivered
by Lacey Iskra
Are you sick of yo-yo dieting and the mind games that come along with it? If you are looking for something sustainable that you can maintain for the rest of your life, you will find the answers within this podcast. My name is Lacey Iskra, host and CEO of the lifestyle coaching company Lifestyle U. Lifestyle U is known for helping women create a healthy and sustainable lifestyle that focuses on mental, physical and spiritual health. Our holistic approach is what sets us apart from others in the industry and I am excited to share what I have learned after transforming over 500 women's lives for the better. The short weekly episodes will bring you information and insights on how to level up all pillars of your health.
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- 2 weeks ago51 min
Spooky Wellness Trends: Peptides, Parasite Cleanses & Fasting for Women (Ep. 94)
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 Why understanding your cycle helps, but a rigid phase-by-phase plan often adds overwhelm Why a parasite cleanse is rarely step one, and what to build first (minerals, drainage, regular bowel movements) How to read past celebrity branding on greens powders, multivitamins and "high-protein" snacks Why AI can't replace a practitioner who knows your history Chapters Introduction Spooky Trend #1: Cycle syncing Spooky Trend #2: Random detoxes & parasite cleanses Spooky Trend #3: Celebrity-endorsed supplements Spooky Trend #4: Fasting (especially for women) Spooky Trend #5: Peptides without education Spooky Trend #6: Health advice from AI Related Episode Understanding Your Menstrual Cycle: What Your Body Needs in Every Phase Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wel... and use code "Wellness Effect" <span cla
- 3 weeks ago56 min
9 Woo-Woo Wellness Practices (Grounding, EFT Tapping & More) (Ep. 93)
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 Grounding is the easiest place to start: bare feet on grass, soil, or even a cement pad. It can feel calming almost immediately and gets you off your screen and breathing deeper. Healing-frequency playlists are free on Spotify (calm, sleep, focus, and productivity "hertz"). EFT tapping is the one Kira recommends starting with, and the hosts say it works even if you're skeptical. The Tapping Solution on YouTube has one-minute videos. Chapters Intro: Where Woo Meets Wellness How Each Host Got Into Woo Wellness #1 Grounding (Earthing) #2 Schumann Resonance #3 Healing Hertz Frequencies #4 Structured Water & Speaking Intentions #5 Clearing Energy With Sage #6 Oracle Cards #7 EFT Tapping #8 Crystals #9 Quieting the Overthinking Brain Resources Mentioned: Read about the Schumann Resonance Ora Sound Frequency Machine Analemma Wand for Water Restructuring Priestess Oracle Deck Learn about EFT from The Tapping Solution 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.
- Oct 14, 202639 min
Improve Digestion Without Changing What You Eat (7 Meal Hygiene Habits) (Ep. 92)
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 Digestion starts before the first bite. Seeing and smelling your food kicks off digestive enzymes and stomach acid. Eating in fight-or-flight pulls blood away from your gut. Digestive bitters or diluted apple cider vinegar before meals can support your body's natural stomach acid and digestive juices. If you need to chug water during a meal, it's often a sign you're eating too fast. Choose room temperature over ice cold. Chapters - Why how you eat matters for digestion - Habit 1: Rest-and-digest (calm your nervous system before eating) - Habit 2: Eat without distractions - Habit 3: Chew your food properly - Habit 4: Walk after meals - Habit 5: Food order for blood sugar and digestion - Habit 6: Digestive bitters and apple cider vinegar - Habit 7: Water and meals (and the TCM take) - 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? 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.
- Oct 7, 202656 min
5 Tips for a Dramatically Better Pregnancy (Ep. 91)
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 Intro: 5 ways to a dramatically better pregnancy Kira's first pregnancy vs. her second Why you shouldn't normalize pregnancy symptoms It's never too late to start Tip 1: Minerals Tip 2: Blood sugar stability Tip 3: Circadian rhythm Tip 4: Gut health (yours and your baby's) Why each pregnancy can leave you more depleted Tip 5: Mindset, spirituality & stress 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.
- Sep 30, 202658 min
The Wellness Hour: PCOS Fertility Clinic Experience + Jensen's Exciting Announcement! (Ep 90)
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: Raising resilient kids: You don't need to remove every outside influence. You build a stable, happy home so kids can handle things as they come. Advocating in the doctor's office: Jensen shares her experience with a fertility clinic after tracking temperature, LH strips, and cycle patterns. A fertility journey update: Lacey shares what she and Zach changed over the past year and a half and what they're seeing. Chapters: Welcome + Jensen's engagement news Enjoying the engagement bubble + wedding planning Ellie starts kindergarten: school guilt & gratitude Ring talk: gym, boats & insurance Jensen's half marathon + Lacey's running story Kira's muscle moment: lifting & the first chin-up Lacey's Fertility update Jensen's fertility clinic appointment + "You're not ovulating" Lacey & Zach: acupuncture, supplements & progress Kira's Nashville recap 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.
- Sep 23, 202638 min
Perimenopause Doesn't Have to Be Brutal: The Hormone, Adrenal & Nutrition Foundations That Actually Help (Ep. 89)
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 Perimenopause is real — but it doesn't have to be terrible. Hormonally, it's not a smooth decline: estrogen spikes and crashes unpredictably while progesterone drops earlier and more steadily, tied to ovulation. The real leverage points: protein at every meal, proper strength training, blood sugar stability, targeted minerals, and nervous system regulation. Don't use a diagnosis (perimenopause, PCOS, etc.) as an identity or excuse that stops you from taking action — there's usually more you can do than you've been told. Chapters – Intro: Kira's out, deep dive into perimenopause – Why we've normalized "feeling like shit" as women – What perimenopause actually is – Why bloodwork often comes back "normal" – Challenging the fatalism around a perimenopause diagnosis – Foundation #1: Protein at every meal – Foundation #2: Strength training (and how to start safely) – Foundation #3: Blood sugar stability – Foundation #4: Minerals (magnesium and the adrenal link) – Why your adrenals take over — and why your 40s "crash" starts a decade earlier – Foundation #5: Nervous system regulation (the most-skipped piece) – Sleep and hydration, the "boring" non-negotiables – Lacey's take: how much of this is actually normal? Resources & Mentions Ep 72: Resistance Training: The Biggest Hack in Anti-Aging and Preventative Health Ep 82: How Many Macros Do You Actually Need? (Protein, Carbs & Fat Explained) Ep 84: Blood Sugar Basics: The Hormone, Energy & Weight Connection No One Explains HTMA (Hair Tissue Mineral Analysis) mineral testing Book: The Hormone Balance Bible: A Holistic Plan to Create Lifelong Health by Shawn Tassone Minerals Resource 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.
- Sep 16, 202650 min
5 Ways to Stop the Binge and Restrict Cycle (Ep. 88)
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: Eat enough, first. Under-eating during the day is often the actual root cause of nighttime "loss of control" eating — your body isn't broken, it's protecting you. Balanced meals stop the blood sugar rollercoaster. Protein, carb, fat, and fiber at every meal isn't just physical — it's directly tied to mood, energy, and how "hangry" shows up. Awareness has to come before mindset work. Journaling, pattern interrupts, and simply noticing your body's state in the moment are the real first steps — not meditation. Shame is what keeps the cycle spinning. Recognizing when you're subconsciously using a binge to "earn" the motivation to restrict is a key unlock. 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: Ep 84: Blood Sugar Basics: The Hormone, Energy & Weight Connection No One Explains Ep 82: How Many Macros Do You Actually Need? (Protein, Carbs & Fat Explained) Oura Ring (to track your sleep) - https://ouraring.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/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.
- Sep 9, 202647 min
5 Ways to Dodge Sickness This Back to School Season (Ep. 87)
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? 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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About The Wellness Effect (A Lifestyle U Podcast)
Are you sick of yo-yo dieting and the mind games that come along with it? If you are looking for something sustainable that you can maintain for the rest of your life, you will find the answers within this podcast. My name is Lacey Iskra, host and CEO of the lifestyle coaching company Lifestyle U. Lifestyle U is known for helping women create a healthy and sustainable lifestyle that focuses on mental, physical and spiritual health. Our holistic approach is what sets us apart from others in the industry and I am excited to share what I have learned after transforming over 500 women's lives for the better. The short weekly episodes will bring you information and insights on how to level up all pillars of your health.
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