The Wellness Effect (A Lifestyle U Podcast)

Lacey Iskra
  • 5.0 (12)
  • FITNESS
  • UPDATED WEEKLY

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 the 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.

  1. 5D AGO

    Ep 60 - Healing Your Relationship With Food & Your Body with Cassandra Bodzak

    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: Cassandra's personal journey with chronic pain and reconnecting with her body Why many women struggle with their relationship with food The difference between dieting and intuitive eating Why listening to your body is a key part of sustainable wellness   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.

    53 min

  2. FEB 25

    Ep 59 - Circadian Rhythm 101: The Missing Link Behind Sleep, Hormones & Metabolism

    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: What circadian rhythm actually is (and why every cell has a 24-hour clock) How cortisol and melatonin should rise and fall naturally The difference between sunrise, UVA rise, and UVB light How circadian rhythm impacts thyroid hormone conversion (T4 to T3) Simple habits to support sleep, metabolism, and nervous system regulation   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 My Circadian App Circadian Rhythm Resource Blue Light Glasses Circadian Lighting How to Turn Your iPhone Red   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.

    55 min

  3. FEB 18

    Ep 58 - Sex Therapy & the Nervous System: Healing Trauma Through Intimacy with Ivana Kolakovic

    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: What somatic therapy actually means (and how it differs from talk therapy) How trauma gets stored in the nervous system Why safety is the foundation of pleasurable sex Accelerators vs. brakes in sexual desire Why relationships are powerful tools for nervous system regulation   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.

    1h 4m

  4. FEB 11

    Ep 57 - Rating Wellness Trends in 2026

    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: The pros and cons of wearable tech (Oura ring, Apple Watch, Whoop) When cold plunging supports your body — and when it may not Coffee enemas: benefits, risks, and who they're actually for Why peptides are powerful — but not foundational The truth about cycle syncing The difference between foundations vs. optimizers in wellness   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.

    52 min

  5. FEB 4

    Your Health Net Worth: How Daily Habits Shape How You Feel

    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: What "health net worth" actually means Why small habits matter more than extreme overhauls. Consistency > Intensity How sleep, food, stress, and movement compound over time and why chasing symptoms keeps you stuck How foundations act like compounding interest for your health Why supplements amplify foundations — but don't replace them   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.

    45 min

  6. JAN 28

    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, 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.

    42 min

  7. JAN 21

    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, 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: What the Fertility Awareness Method (FAM) actually is How FAM differs from period tracking apps Why understanding your cycle is foundational to women's health The key fertility signs your body gives you each month How FAM can be used for both pregnancy prevention and conception 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.

    52 min

  8. JAN 14

    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 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: Life updates and reflections coming out of the holidays What "low-lift wellness" actually means Simple habits that support digestion, energy, and nervous system health Why eating breakfast matters more than skipping to "reset" Letting wellness fit into real life—not the other way around   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.

    1h 12m
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5
out of 5
12 Ratings

About

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 the 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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