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. 20h ago

    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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. Aug 26

    The Wellness Hour: Fertility, Business Peaks, and Learning to Let Go (Ep. 85)

    In today's episode, Lacey and Jensen sit down for an unfiltered Wellness Hour catch-up. From Jensen's escalating deer standoffs in Kamloops to Lacey's decision to finally let go of her pregnancy timeline at 35, plus a raw look back at seven years of building Lifestyle U. It's just Lacey and Jensen this week for a Wellness Hour catch-up (Kira's soaking up July with her family). They start with Jensen's increasingly wild deer encounters in Kamloops before diving into real talk: Lacey opens up about releasing the mental timeline she'd put on getting pregnant, what her fertility clinic referral and acupuncture journey have looked like, and why she's finally made peace with "it'll happen when it happens." From there, the conversation shifts to Jensen's 28th birthday reflections — looking back on the peaks and pits of building Lifestyle U from the ground up, Lacey hitting nearly 500K followers, and the mindset shifts that got them here. It's a looser, more personal episode than usual — equal parts funny, honest, and encouraging.   KEY TAKEAWAYS Releasing a self-imposed timeline (on anything — pregnancy, business, life milestones) often brings more peace than hitting the goal itself. Small, consistent physical practices (like acupuncture) can meaningfully shift chronic symptoms over time — Lacey's period cramps went from 6 ibuprofen a day to 1 over three months. The version of yourself that took the leap before you had it figured out deserves more credit than you probably give it.   CHAPTERS [00:00] - Intro & catching up [00:02] - Jensen's deer-stalking saga in Kamloops [00:14] - Life update: Zach's fishing trip & summer grind [00:18] - The womb healing ceremony experience [00:22] - Letting go of the pregnancy timeline [00:31] - Fertility clinic referral, acupuncture & Zach's testing [00:36] - Jensen's birthday: reflecting on turning 28 [00:39] - 7 years of Lifestyle U & almost 500K followers [00:42] - Business peaks: masterclass success & Charleston trip [00:46] - Business pits: 8 months living apart from Matt [00:47] - The power of belief & manifesting your next chapter 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. Aug 19

    Blood Sugar Basics: The Hormone, Energy & Weight Connection No One Explains (Ep. 84)

    Your blood sugar affects way more than your energy. It's quietly running your hormones, your period, your cravings, and even how you age. In this episode, Jensen and Lacey go back to basics on blood sugar: what glucose and insulin actually are, what a healthy blood sugar rhythm looks like, and how chronic spikes and crashes can quietly snowball into insulin resistance, PCOS, and metabolic dysfunction. They cover the signs your blood sugar might be off, how to build a blood-sugar-friendly plate, and the simple daily habits that make the biggest difference. Jensen also gets personal, sharing how her own PCOS journey and her dad's type 2 diabetes diagnosis shaped why this topic matters so much to her.   Key Takeaways Blood sugar isn't just about energy. It directly impacts your hormones, period, mood, cravings, sleep, and long-term aging. You don't need to fear carbs or keep your blood sugar perfectly flat. You just need insulin working effectively, which comes down to pairing carbs with protein, fat, and fiber. Small, consistent habits (a bigger high-protein breakfast, a walk after meals, not drinking coffee on an empty stomach) make an outsized difference in blood sugar balance over time.   Chapters 00:00 – Intro & why blood sugar matters 02:23 – Blood sugar basics: glucose, insulin & the key-and-lock analogy 04:18 – What a normal blood sugar rhythm looks like 06:40 – How insulin resistance develops over time 08:54 – Why balance matters: energy, mood, hormones, periods, sleep & aging 17:10 – Signs your blood sugar might be imbalanced 19:09 – Building a blood-sugar-friendly plate 20:54 – Order of eating & other practical food tips 22:57 – Meal timing, snacks & the power of a big breakfast 25:53 – Lifestyle habits: walks after meals, coffee timing & circadian rhythm 33:54 – Minerals, gut health & key takeaways 37:44 – Real talk: PCOS, family history & why this matters   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

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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