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The Wellness Effect (A Lifestyle U Podcast): Daily Summaries Delivered
by Lacey Iskra
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.
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- 2 days ago42 min
Why Minerals Come Before Gut & Hormones (Ep. 96)
Everyone wants to test their gut or their hormones first. But what if your minerals are the real foundation? In today's episode of The Wellness Effect, Lacey, Jensen, and Kira explain why minerals are the foundation your body uses to make energy, digest food, and handle stress, and why starting with a gut protocol or hormone testing can leave you feeling worse. You'll learn how an HTMA differs from a standard blood test, how calcium, magnesium, sodium, and potassium affect your thyroid, adrenals, and blood sugar, and what fast vs. slow oxidation says about your energy. They also cover the calcium shell, the "four low" burnout pattern, why weight can go up in the first phase of mineral work, and why guessing with supplements can backfire. Key takeaways Minerals come first, then gut, then hormones (only if needed). Hormones are messengers, not usually the root cause. Starting a gut protocol while depleted can make it harder to tolerate and slow your progress. A calcium shell can be a protective response to long-term stress. Chapters Introduction Why do we start with minerals? Blood test vs. hair test (HTMA): photo vs. video What minerals do and why most women are depleted The four macro minerals: calcium, magnesium, sodium, potassium Sodium/potassium imbalance and Lacey's potassium story Mineral patterns and personality The "four low" burnout pattern Why mineral work takes time Custom mineral blends vs. guessing with supplements Resources & Mentions: The Minerals & Vitamins Every Woman Should Know - https://lifestyleu.github.io/mineral-vitamin-guide/ 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.
- 1 weeks ago47 min
8 Life Lessons the Gym Taught Me (That Have Nothing to Do With Fitness) (Ep. 95)
Lacey walked into a gym almost two decades ago with one goal: to change her body. What she got instead was a blueprint for how she builds her business, handles money, and shows up in her relationships. In this episode, Lacey, Jensen, and Kira break down the lessons that strength training teaches about life, and why they apply even if you've never touched a barbell. In this episode Why nobody is watching you as closely as you think, and what changes when you stop performing for an audience Why rest is part of the work, and how over-training and under-recovering can stall your results Why failure is information, not identity, and how to "train to failure" in business Chapters Intro: why the gym is the most honest place in adult life Lesson 1: Failure is a good thing Lesson 2: Every deposit counts Lesson 3: Nobody is watching you as closely as you think Lesson 4: Rest is part of the work Lesson 5: Progress isn't linear Lesson 6: Delayed gratification Lesson 7: Compare yourself to past you Lesson 8: Ask for a spot You Might Want To Check: Your Health Net Worth: How Daily Habits Shape How You Feel 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 weeks ago51 min
Spooky Wellness Trends: Peptides, Parasite Cleanses & Fasting for Women (Ep. 94)
Spooky wellness trends are taking over your feed just in time for Halloween. But here are six trends that deserve a second look before you spend another dollar! In this episode of The Wellness Effect, we break down six trends we'd approach with caution: cycle syncing, random detoxes and parasite cleanses, celebrity-endorsed supplements, fasting for women, unsourced peptides, and using AI to interpret your health data. None of these are a hard "never." But the real issue is using them as a shortcut around the foundations, instead of as support on top of a nourished, well-rested body. What You'll Learn Why understanding your cycle helps, but a rigid phase-by-phase plan often adds overwhelm Why a parasite cleanse is rarely step one, and what to build first (minerals, drainage, regular bowel movements) How to read past celebrity branding on greens powders, multivitamins and "high-protein" snacks Why AI can't replace a practitioner who knows your history Chapters Introduction Spooky Trend #1: Cycle syncing Spooky Trend #2: Random detoxes & parasite cleanses Spooky Trend #3: Celebrity-endorsed supplements Spooky Trend #4: Fasting (especially for women) Spooky Trend #5: Peptides without education Spooky Trend #6: Health advice from AI Related Episode Understanding Your Menstrual Cycle: What Your Body Needs in Every Phase Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wel... and use code "Wellness Effect" <span cla
- 3 weeks ago56 min
9 Woo-Woo Wellness Practices (Grounding, EFT Tapping & More) (Ep. 93)
Where does woo meet wellness? In this episode of The Wellness Effect, all three hosts share how they got into spiritual wellness. Then they walk through nine practices you can start dribbling into your daily life: grounding (earthing), Schumann resonance, healing hertz frequencies, structured water, sage, oracle cards, EFT tapping, crystals, and quieting the overthinking brain. Along the way: the research Kira found behind each practice, what each host actually does, and the one theme running through all of it, intention. You don't have to believe all of it. Take what lights you up. Key Takeaways Grounding is the easiest place to start: bare feet on grass, soil, or even a cement pad. It can feel calming almost immediately and gets you off your screen and breathing deeper. Healing-frequency playlists are free on Spotify (calm, sleep, focus, and productivity "hertz"). EFT tapping is the one Kira recommends starting with, and the hosts say it works even if you're skeptical. The Tapping Solution on YouTube has one-minute videos. Chapters Intro: Where Woo Meets Wellness How Each Host Got Into Woo Wellness #1 Grounding (Earthing) #2 Schumann Resonance #3 Healing Hertz Frequencies #4 Structured Water & Speaking Intentions #5 Clearing Energy With Sage #6 Oracle Cards #7 EFT Tapping #8 Crystals #9 Quieting the Overthinking Brain Resources Mentioned: Read about the Schumann Resonance Ora Sound Frequency Machine Analemma Wand for Water Restructuring Priestess Oracle Deck Learn about EFT from The Tapping Solution Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
- Oct 14, 202639 min
Improve Digestion Without Changing What You Eat (7 Meal Hygiene Habits) (Ep. 92)
Struggling with bloating? You can improve digestion without changing what you eat. We spend so much energy on what we eat that we skip over how we eat. You can eat the most nutrient-dense meal in the world and still leave nutrients on the table if your body isn't in the right state to digest it. In this episode of The Wellness Effect, Jensen, Lacey and Kira walk through seven easy meal hygiene habits for better digestion, less bloating, steadier energy and improved nutrient absorption. We cover rest-and-digest, eating without distractions, chewing, walking after meals, food order for blood sugar, digestive bitters and apple cider vinegar for low stomach acid, and why chugging water with meals may be a sign you're eating too fast. These habits work when you're traveling, solo parenting or in a busy season, and they're a great first step if you're new to functional health. Start with one habit this week. Key takeaways Digestion starts before the first bite. Seeing and smelling your food kicks off digestive enzymes and stomach acid. Eating in fight-or-flight pulls blood away from your gut. Digestive bitters or diluted apple cider vinegar before meals can support your body's natural stomach acid and digestive juices. If you need to chug water during a meal, it's often a sign you're eating too fast. Choose room temperature over ice cold. Chapters - Why how you eat matters for digestion - Habit 1: Rest-and-digest (calm your nervous system before eating) - Habit 2: Eat without distractions - Habit 3: Chew your food properly - Habit 4: Walk after meals - Habit 5: Food order for blood sugar and digestion - Habit 6: Digestive bitters and apple cider vinegar - Habit 7: Water and meals (and the TCM take) - Where to start: free habits before testing or supplements Educational content only, not medical advice. Talk to your healthcare provider about persistent digestive symptoms. Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
- Oct 7, 202656 min
5 Tips for a Dramatically Better Pregnancy (Ep. 91)
Pregnancy gets sold as something you just have to survive. Kira is here to say it doesn't have to be that way. After a brutal first pregnancy with constant nausea, insomnia, and swelling, she had a dramatically different second one. In this episode of The Wellness Effect, Kira and Lacey break down the five things that made the difference, from minerals and blood sugar to circadian rhythm, gut health, and nervous system support. Whether you're pregnant, planning to be, or scared to do it again, you'll learn why common symptoms are worth listening to rather than normalizing, and why it's never too late to start. Key takeaways ✔️ Common pregnancy symptoms are widespread, but that doesn't make them something you have to accept as "normal." ✔️ Minerals (magnesium, zinc, iodine, sodium, potassium) support energy, sleep, cramps, and mood. Food sources include red meat, oysters, pumpkin seeds, leafy greens, and more. ✔️ Stable blood sugar can make a big difference for morning nausea, afternoon crashes, and "wired but tired" nights. ✔️ Partners should be doing this work too. Chapters Intro: 5 ways to a dramatically better pregnancy Kira's first pregnancy vs. her second Why you shouldn't normalize pregnancy symptoms It's never too late to start Tip 1: Minerals Tip 2: Blood sugar stability Tip 3: Circadian rhythm Tip 4: Gut health (yours and your baby's) Why each pregnancy can leave you more depleted Tip 5: Mindset, spirituality & stress Bonus tip: Do hard things This episode is for educational purposes and is not medical advice. Talk with your healthcare provider about your pregnancy. Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
- Sep 30, 202658 min
The Wellness Hour: PCOS Fertility Clinic Experience + Jensen's Exciting Announcement! (Ep 90)
This week's Wellness Hour is a good old-fashioned catch-up, and it starts with big news: Jensen got engaged! She tells the full Cannon Beach proposal story (including the ring that spent the whole trip loose in his pocket). From there, the girls talk wedding planning and why venues book out so far ahead. Kira opens up about sending Ellie to kindergarten, the "crunchy mom" algorithm, and learning to feel grateful for the life she's built. Then Jensen shares her experience at a fertility clinic, where she felt dismissed after describing how she tracks her cycle. Lacey shares what's changed on their TTC journey, and Kira recaps Nashville and starts planning her bachelorette. Key takeaways: Raising resilient kids: You don't need to remove every outside influence. You build a stable, happy home so kids can handle things as they come. Advocating in the doctor's office: Jensen shares her experience with a fertility clinic after tracking temperature, LH strips, and cycle patterns. A fertility journey update: Lacey shares what she and Zach changed over the past year and a half and what they're seeing. Chapters: Welcome + Jensen's engagement news Enjoying the engagement bubble + wedding planning Ellie starts kindergarten: school guilt & gratitude Ring talk: gym, boats & insurance Jensen's half marathon + Lacey's running story Kira's muscle moment: lifting & the first chin-up Lacey's Fertility update Jensen's fertility clinic appointment + "You're not ovulating" Lacey & Zach: acupuncture, supplements & progress Kira's Nashville recap Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
- Sep 23, 202638 min
Perimenopause Doesn't Have to Be Brutal: The Hormone, Adrenal & Nutrition Foundations That Actually Help (Ep. 89)
Perimenopause has a reputation for being brutal and unavoidable — but is that actually true, or have we just normalized suffering through it? In this episode of The Wellness Effect, Lacey and Jensen make it clear upfront: perimenopause is real, but the severity most women experience isn't. They break down what's actually happening hormonally, why standard bloodwork so often comes back "normal" even when you feel awful, and the foundational levers that actually move the needle: protein, strength training, blood sugar stability, minerals, adrenal support, and nervous system regulation. Tune in for a foundational, no-fluff breakdown of what actually helps during perimenopause — because this phase doesn't have to be one you just get through. Key Takeaways Perimenopause is real — but it doesn't have to be terrible. Hormonally, it's not a smooth decline: estrogen spikes and crashes unpredictably while progesterone drops earlier and more steadily, tied to ovulation. The real leverage points: protein at every meal, proper strength training, blood sugar stability, targeted minerals, and nervous system regulation. Don't use a diagnosis (perimenopause, PCOS, etc.) as an identity or excuse that stops you from taking action — there's usually more you can do than you've been told. Chapters – Intro: Kira's out, deep dive into perimenopause – Why we've normalized "feeling like shit" as women – What perimenopause actually is – Why bloodwork often comes back "normal" – Challenging the fatalism around a perimenopause diagnosis – Foundation #1: Protein at every meal – Foundation #2: Strength training (and how to start safely) – Foundation #3: Blood sugar stability – Foundation #4: Minerals (magnesium and the adrenal link) – Why your adrenals take over — and why your 40s "crash" starts a decade earlier – Foundation #5: Nervous system regulation (the most-skipped piece) – Sleep and hydration, the "boring" non-negotiables – Lacey's take: how much of this is actually normal? Resources & Mentions Ep 72: Resistance Training: The Biggest Hack in Anti-Aging and Preventative Health Ep 82: How Many Macros Do You Actually Need? (Protein, Carbs & Fat Explained) Ep 84: Blood Sugar Basics: The Hormone, Energy & Weight Connection No One Explains HTMA (Hair Tissue Mineral Analysis) mineral testing Book: The Hormone Balance Bible: A Holistic Plan to Create Lifelong Health by Shawn Tassone Minerals Resource Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: https://www.instagram.com/thewellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/wellbykira/ Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.
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About The Wellness Effect (A Lifestyle U Podcast)
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.
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