The Wellness Effect (A Lifestyle U Podcast)

Lacey Iskra
  • 5.0 (16)
  • Fitness
  • Updated Weekly

Tired of yo-yo dieting and wellness advice that makes you feel behind? The Wellness Effect is a women's health and wellness podcast about building a sustainable, healthy lifestyle you can keep for life. Hosted by Lacey Iskra, founder and CEO of Lifestyle U, with co-hosts Jensen and Kira Iskra, each weekly episode covers nutrition, strength training, low-tox living, sleep, mindset, and holistic health (mental, physical, and spiritual) without the extremes or fear tactics. Once a month, join us for The Wellness Hour, our unscripted catch-up episode. New episodes weekly.

  1. 21h ago

    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 (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 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.

  2. Oct 14

    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 (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? 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.

  3. Oct 7

    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  (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.

  4. Sep 30

    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: (00:00) Welcome + Jensen's engagement news (10:54) Enjoying the engagement bubble + wedding planning (15:51) Ellie starts kindergarten: school guilt & gratitude (23:56) Ring talk: gym, boats & insurance (25:35) Jensen's half marathon + Lacey's running story (29:36) Kira's muscle moment: lifting & the first chin-up (34:10) Lacey's Fertility update (35:48) Jensen's fertility clinic appointment + "You're not ovulating" (47:57) Lacey & Zach: acupuncture, supplements & progress (51:35) 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.

  5. Sep 23

    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 (00:00) – Intro: Kira's out, deep dive into perimenopause (00:31) – Why we've normalized "feeling like shit" as women (03:31) – What perimenopause actually is (06:47) – Why bloodwork often comes back "normal" (09:24) – Challenging the fatalism around a perimenopause diagnosis (14:05) – Foundation #1: Protein at every meal (14:53) – Foundation #2: Strength training (and how to start safely) (17:47) – Foundation #3: Blood sugar stability (19:21) – Foundation #4: Minerals (magnesium and the adrenal link) (20:14) – Why your adrenals take over — and why your 40s "crash" starts a decade earlier (23:11) – Foundation #5: Nervous system regulation (the most-skipped piece) (29:44) – Sleep and hydration, the "boring" non-negotiables (31:15) – 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.

  6. Sep 16

    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.

  7. Sep 9

    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.

  8. Sep 2

    3 Things Getting in the Way of You Having Good Gut Health (Ep. 86)

    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: Why you can eat perfectly clean and still have terrible digestion if you're stressed while eating — and the actual physiology behind "rest and digest" The mineral imbalances almost everyone has (and why chugging plain water can still leave you dehydrated) Why "eating healthy" salads might actually be leaving you under-fibered and under-fed The undereating trap that keeps women stuck in a bloat-restrict-bloat cycle Simple, practical steps to fix all three — starting today 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: Lifestyle U's Root Cause Coaching Program (use code WELLNESSEFFECT for a free functional lab with enrollment) - https://www.lifestyleucoaching.ca/wellness-effect-906145 Kira's water bottle: [link]   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.

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About

Tired of yo-yo dieting and wellness advice that makes you feel behind? The Wellness Effect is a women's health and wellness podcast about building a sustainable, healthy lifestyle you can keep for life. Hosted by Lacey Iskra, founder and CEO of Lifestyle U, with co-hosts Jensen and Kira Iskra, each weekly episode covers nutrition, strength training, low-tox living, sleep, mindset, and holistic health (mental, physical, and spiritual) without the extremes or fear tactics. Once a month, join us for The Wellness Hour, our unscripted catch-up episode. New episodes weekly.

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