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. 3D AGO

    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

  2. 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

  3. 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

  4. 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

  5. JAN 7

    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 nothing else worked. You'll learn why most women unknowingly heal in the wrong order, why safety is the foundation of all progress, and how deeper testing (HTMA, GI Map, DUTCH) reveals the root causes that symptom-based protocols miss. We're walking through each phase step-by-step — including why sustainable fat loss only works after stress, gut health, and minerals are corrected. If you want to understand how your body actually works… this is the episode you've been waiting for.   What You'll Learn • Why your symptoms aren't improving even with "healthy habits" • The 4 phases of the Root Cause Reset • Why true healing requires personalization — not symptom-based protocols • Why fat loss only works once stress, gut health, and minerals are corrected • How to maintain results long-term without restriction or burnout   Chapters 00:00 — Why we created the Root Cause Reset 02:49 — Phase 1: Creating safety + foundations 06:10 — Why HTMA testing is the starting point 12:40 — Phase 2: Functional healing + GI Map + DUTCH 20:29 — Phase 3: Mindset + sustainable fat loss 28:42 — Phase 4: Long-term integration + reverse dieting 37:31 — What you get inside the program 42:00 — Why this framework works + a surprising waiting for you!     Want to Work With Us? If this episode feels like the missing piece in your healing journey, connect with us below: Visit our website: https://www.lifestyleucoaching.ca/ Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.   Follow us on Instagram: The Podcast: https://www.instagram.com/wellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/kiraiskk/ Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

    49 min

  6. 12/31/2025

    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 sustainable framework that focuses on identity, consistency, and realistic capacity rather than perfection. You'll learn how to shift from "what do I want to achieve?" to "who do I need to become?" — and how that mindset creates long-term change across health, habits, business, and life. If you're ready to plan for 2026 without pressure or self-judgment, this conversation will ground you.   What You'll Learn: Why SMART goals aren't enough on their own The difference between outcome-based vs. identity-based goals How to set goals based on your current capacity, not ideal motivation How to break goals into quarterly, monthly, and weekly behaviors Setting 2026 goals without putting your life on hold   Chapters: 00:50 - Welcome to The Wellness Effect + New Year Intentions 01:27 - Why 80–90% of New Year's Goals Don't Stick 11:35 - The Missing Link in Goal Setting (Identity vs Outcomes) 15:05 - Who Do You Need to Become to Reach Your Goals? 18:45 - Capacity-Based Goals: Floor vs Ceiling 22:18 - Behavior-Based Goals That Actually Create Change 27:40 - Consistency Over Motivation (What Really Works) 39:50 - Applying Identity-Based Goals to Health & Life 55:40 - When Goals Shift as Your Life Changes 57:45 - Why We've Stopped Setting Arbitrary Numbers   Resources: Use code "Wellness Effect" for FREE Functional Lab Test when you enter our Root Cause Reset Program.    Want to Work With Us? If this episode feels like the missing piece in your healing journey, connect with us below: Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: The Podcast: https://www.instagram.com/wellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/kiraiskk/ Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

    1h 6m

  7. 12/24/2025

    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, social media influence, movement, manifestation, and what it really means to prioritize health in different seasons of life. If you're feeling pressure to "do more" next year, this conversation is a reminder that clarity often comes from subtraction.   What You'll Learn Why extreme wellness trends and "skinny talk" are OUT for 2026 How postpartum seasons change your capacity for training, detoxing, and goals How intention, honesty, and self-trust shape sustainable wellness Why strength training, mobility, and consistency matter more than aesthetics    Chapters 00:00 — Introduction: Why "Skinny Trends" & Wellness Extremes Are Out 00:43 — Welcome to The Wellness Effect | Ins & Outs for 2026 01:15 — Why We're Starting With "Outs" Before Setting Goals 09:00 — Botox, Beauty Pressure & Emotional Expression 16:50 — How Social Media Impacts Body Image (And What to Unfollow) 18:40 — Pilates Only? Why Strength Training Matters for Women 19:20 — Postpartum Reality: Nursing, Energy & Letting Go of Detoxing 24:55 — Lifting Heavier, Electrolytes & Feeling Strong Again 53:35 — Trusting Your Voice in Wellness & Online Spaces 55:25 — Manifestation, Intentional Goals & What We Want for 2026   Related Episodes  If you enjoyed this episode, check these out: The Truth About Strength Training for Women: Building Muscle Without Getting Bulky Oral Health and Gut Health: The Bi-Directional Link Your Dentist Won't Tell You About

    56 min

  8. 12/17/2025

    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, and understand the patterns that shaped your year. We share our personal lessons, the habits we're carrying into 2026, the ones we're releasing, and the anchors we're rebuilding. This episode gives you a framework for looking back with honesty (not judgment), so you can create intentions for 2026 that support your actual life — not an idealized version of it.   What You'll Learn • Why you must debrief your year before setting new goals • The role of capacity, bandwidth, and emotional load in aligned goal-setting • How to create forward momentum without force or pressure • How to set goals that feel good, not heavy   Chapters (00:22) — Welcome Back to The Wellness Effect (01:00) — What Social Media Success Really Feels Like (05:50) — A Vulnerable Share: TTC, Hope & Heartbreak (08:24) — Navigating Health When Emotions Run High (18:43) — How Fertility Challenges Shape Mental & Physical Wellness (25:25) — Kira's Birth Story: Strength, Surrender & Transformation (35:15) — Trust, Control & How Partners Show Up (35:47) — Masculine + Feminine Energies: Finding Harmony (36:36) — When Relationship Dynamics Shift (37:12) — Trauma, Birth, and the Body's Memory (38:58) — Why Confidence in Men Creates Safety (42:45) — The Dance Between Independence & Surrender (53:26) — Infertility, Hormones & Staying Connected to Your Body (01:02:38) — What This Season Taught Us (01:04:19) — Closing Reflections + Gratitude   Want to Work With Us? If this episode feels like the missing piece in your healing journey, connect with us below: Visit our website: https://www.lifestyleucoaching.ca/   Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

    1h 3m
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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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