The Wellness Effect (A Lifestyle U Podcast)

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 - https://podcasts.apple.com/us/podcast/blood-sugar-basics-the-hormone-energy-weight/id1561267131?i=1000784260304 Ep 82: How Many Macros Do You Actually Need? (Protein, Carbs & Fat Explained) - https://podcasts.apple.com/us/podcast/how-many-macros-do-you-actually-need-protein-carbs/id1561267131?i=1000780013459 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.

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.

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.

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.

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.

In this week's episode of The Wellness Effect, Jensen sits down with Lacey (Kira's off camping) to get into the parts of her story she doesn't usually tell. They trace her health journey all the way back to birth — a difficult delivery, years of chronic illness and unexplained symptoms as a kid, going on the pill before ever having a natural cycle, a wild university era of diet pills and toxic relationships, seven years of bodybuilding, and finally the autoimmune flare that led her to functional health. It's a raw, unfiltered look at how decades of "small" symptoms compound into bigger health issues — and how healing often starts with looking back, not just forward. KEY TAKEAWAYS Health issues rarely appear out of nowhere — Lacey's autoimmune disease was the result of decades of compounding red flags that started in infancy. Starting birth control before ever having a full natural cycle can shape hormonal health for years to come — Lacey didn't have a regular period until age 29. Extreme diet and exercise control (like bodybuilding) can mask real health issues under a "healthy" facade, and often functions as a coping mechanism for a lack of control elsewhere in life. CHAPTERS 00:00 – Intro: Missing Kira & Setting the Stage 00:57 – Birth Story: A Traumatic Start 06:12 – Constant Sickness & the Antibiotic Cycle 08:01 – Family Dynamics & Suppressed Emotions 10:23 – Bedwetting & Nervous System Dysregulation 27:41 – Silent Until Three: A Hidden Identity 28:26 – First Period at 14 & Straight to the Pill 36:25 – Diet Pills & University Chaos 42:35 – Entering the Bodybuilding World 51:34 – COVID, Quitting Bodybuilding & Getting Her Period Back 58:05 – Raw Vegan Diet & Finding Functional Health 1:01:47 – Healing, Present Day & the Fertility Journey 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.

Think you're eating "clean" but still exhausted, bloated, and stuck? In this episode, we break down protein, carbs, and fat — and why getting your macros right (not just "eating less") might be the missing piece. We are going back to basics on macronutrients — what they are, why your body needs all three, and how each one shows up in your hormones, energy, digestion, and mood. Together, we share personal stories from our bodybuilding and "if it fits your macros" days, break down real starting-point numbers for protein, fat, and carbs, and explain why hitting your macro targets with ultra-processed food still isn't the full picture. Stay tuned for our simple, no-scale-required plate method you can start using today! Key Takeaways: Protein, carbs, and fat each have a non-negotiable job (hormones, nervous system fuel, and hormone-building materials, respectively) — under-eating any one shows up as symptoms like fatigue, hair loss, or a stuck scale. Rough daily starting points: 0.8–1g protein per pound of ideal body weight, a minimum of 50g fat/day, and carbs filling in the rest (often 40–50% of calories for active women). Hitting your macros perfectly doesn't guarantee health — food quality matters just as much, since ultra-processed "macro-friendly" foods can still leave you missing fiber, micronutrients, and gut support. Chapters: [00:00] - Intro & Why Macros Matter [02:42] - Macronutrients 101: Protein, Carbs & Fat Explained [05:03] - Protein & Hormone Production [09:21] - Complete vs. Incomplete Protein Sources [11:41] - Protein Timing Throughout the Day [15:03] - Debunking Carb Myths & Thyroid Function [26:37] - Why Dietary Fat Is Essential for Hormones [30:21] - Calories Per Gram: Protein, Carb & Fat [35:10] - How Much Protein, Fat & Carbs You Actually Need [47:59] - Blood Sugar Regulation & Balanced Meals [57:14] - Whole Foods vs. "If It Fits Your Macros" [1:05:02] - The 3-3-3 Plate Method (Actionable Takeaway) You Might Want to Listen: Why Your Thyroid Labs Look 'Normal' But You Still Feel Awful (Ep. 80) - https://podcasts.apple.com/us/podcast/why-your-thyroid-labs-look-normal-but-you-still-feel/id1561267131?i=1000777847653 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.

Zoe has spent 13 years chasing down her migraines — trying 15 to 20 different approaches with zero relief before finally finding what's working. In today's episode, Lifestyle U coach Zoe joins Lacey and Jensen to share her personal health journey — from childhood stress and lifelong constipation to debilitating migraines that started in high school and worsened dramatically in university. She walks through her path from Western medicine to functional health, the root-cause approaches she's tried (NUCCA chiropractic, fascia release, gut healing, candida protocols), and what she now tells clients about patience, nutrition, and getting to the root of chronic symptoms. Key Takeaways: Chronic symptoms like constipation and migraines can be deeply tied to stress and emotional patterns, not just diet or genetics. Healing isn't linear — Zoe saw her gut health and skin improve quickly, while her migraines took years and multiple approaches (structural, hormonal, nutritional) before finding relief. Under-eating can stall healing and metabolism; properly fueling the body is often the real turning point, even if it means short-term weight gain. Chapters: [00:00:00] - Welcome & Introducing Zoe [00:00:31] - How Zoe Became a Lifestyle U Coach [00:02:36] - Childhood Stress & Family Divorce [00:06:39] - First Symptom: Lifelong Constipation [00:10:26] - Migraines Begin in High School [00:14:50] - Getting Into Functional Health [00:19:59] - 15-20 Things Tried With Zero Migraine Relief [00:23:00] - NUCCA Chiropractic & Structural Root Causes [00:27:48] - Fascia Release Therapy Explained [00:36:19] - The Candida Diet & Breaking Sugar Addiction [00:44:52] - Gaining Weight While Healing (Under-Fueling) [00:53:06] - Advice for Anyone Struggling With Migraines 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.

20 million people have a thyroid condition and 60% don't even know it — because the labs your doctor runs are barely scratching the surface of what's actually going on. In today's episode of The Wellness Effect, Kira breaks down how the thyroid actually works — from the brain-driven HPT axis to the T4-to-T3 conversion process — and why "normal" TSH doesn't mean your thyroid is fine. The trio unpacks what really drives thyroid dysfunction (stress, gut health, liver congestion, blood sugar, minerals, toxins, and autoimmunity), plus which labs to actually ask for and what to do if your doctor won't run them. Key Takeaways TSH isn't a thyroid hormone — it's a signal from your brain, and a "normal" TSH can still hide real dysfunction in T3, reverse T3, or antibody levels. Most thyroid hormone conversion happens outside the thyroid — 60-70% in the liver, 20% in the gut — so liver and gut health are often the real root cause. Minerals (iodine, selenium, zinc, iron, magnesium) are required raw materials for thyroid hormone production and conversion, not optional extras. Chapters [00:00] - Intro: Why Thyroid Issues Are So Common [01:24] - What Your Thyroid Actually Does [04:50] - The HPT Axis: How Your Brain Controls Your Thyroid [07:50] - T4 vs T3: How Thyroid Hormone Is Made [13:57] - Reverse T3 Explained [19:19] - The Thyroid Labs You Should Ask For [24:46] - Hypothyroid vs Hyperthyroid Symptoms [30:21] - What's Really Driving Thyroid Dysfunction [35:46] - The Minerals Your Thyroid Needs [44:32] - Toxins, Autoimmunity & Hashimoto's [52:02] - What To Actually Do About It [57:18] - Why Working With a Practitioner Matters Resources & Mentions HTMA (Hair Tissue Mineral Analysis) testing GI Map testing Related episode: previous toxic/low-tox living episode hosted by Lacey (referenced re: environmental toxins) 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.

Jensen spent years treating her acne, irregular cycles, and eating patterns as separate problems — until a PMOS (previously known as PCOS) diagnosis connected the dots. This episode breaks down how she stopped chasing symptoms and started actually healing. In this episode, Jensen walks through her full health journey — from childhood body image pressure and disordered eating, through years of unexplained acne and cycle irregularity, to finally getting a PMOS diagnosis and learning to treat the root cause instead of the symptoms. She shares what functional health coaching taught her about balance, hormone health, and healing without perfectionism. Key Takeaways: PMOS (previously PCOS) symptoms like acne and irregular cycles are often treated as isolated issues — but they're usually connected to a bigger root cause. Restrictive eating patterns can quietly contribute to hormonal and metabolic dysfunction years down the line. Real healing means shifting from symptom-chasing (spot treatments, quick fixes) to addressing root causes — and learning balance over perfection. Chapters: 00:00 – Intro (the deer chase story) 06:00 – Childhood: Type A, "Glass Child Syndrome" & Control 11:42 – The Start of an Eating Disorder 15:09 – Binge Eating & Purging: What It Really Looked Like 18:14 – The Turning Point: Discovering Macros 20:27 – How Restriction Led to PCOS & Metabolic Damage 28:40 – The Acne Journey: From Age 13 to Present 33:37 – Getting the PCOS Diagnosis 45:09 – Cycle Syncing & Knowing Your Body 47:24 – Balance Over Perfection: The 80/20 Approach 53:08 – Bodybuilding, Burnout & Quitting Cold Turkey in Mexico 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.

Summer heat literally changes how your digestion works — and it's not the food, it's the environment. Jensen, Kira, and Lacey break down why your gut, hormones, and stress levels need a different approach once temperatures rise. This week, Jensen, Kira, and Lacey dive into how to actually enjoy summer without derailing your hormone or gut health progress. They cover why heat affects digestion, how cortisol quietly spikes during "relaxing" summer months, sunlight and circadian rhythm, hydration and electrolyte needs, navigating BBQs and social events, setting boundaries around alcohol, and their go-to "floor and ceiling" method for staying consistent without burning out. Key Takeaways: Summer heat redirects blood flow away from digestion, so smaller meals and warm/room-temp foods help if you're prone to bloating. Cortisol often rises in summer from packed social schedules, so setting boundaries before events prevents the anxiety-and-overdoing-it cycle. The "floor and ceiling" method — defining your minimum and best-case effort for nutrition, movement, and nervous system care — keeps you consistent without all-or-nothing thinking. Chapters: [00:00] - Intro [00:34] - Staying on Track This Summer [06:44] - Supporting Digestion in Summer Heat [11:37] - Cortisol, Stress & Hormones in Summer [14:52] - Setting Boundaries & Summer Intentions [18:42] - Sleep, Circadian Rhythm & Sunlight [23:27] - Sunscreen & Sun Exposure for Kids [29:25] - Hydration & Electrolytes [35:40] - Navigating Summer Events & BBQs [44:10] - Alcohol, Peer Pressure & Drinking Goals [48:02] - The Floor & Ceiling Method [58:02] - Getting Back on Track After a Slip Resources & Mentions My Circadian app (free) — tracks sunlight/UV timing Relight electrolytes by Redmond Sea Salt (Amazon) Minerals and Chill electrolyte brand Aussie trace minerals (regular staple mentioned) 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.

Kira takes us back to the very beginning — from undiagnosed childhood anxiety and a decade of binge drinking to the fertility journey that included an ectopic pregnancy, two miscarriages, and two wildly different birth experiences. In this episode of The Wellness Effect, Lacey and Kira sits down for full-circle look at Kira's health journey — from her childhood as the eldest daughter, through birth control and untreated anxiety, into the wellness challenge that changed everything, and finally through her fertility struggles, an ectopic pregnancy, multiple losses, and the births of Ellie and Jake. Key Takeaways: Undiagnosed childhood anxiety and nervous system dysregulation often show up decades later as coping patterns like binge drinking — and healing means going back to understand where it started. Mineral depletion from years of hormonal birth control and lack of preconception replenishment can carry real consequences into pregnancy and postpartum — but it's never too late to start repleting. Trusting your intuition and asking questions (even when providers push back) can change the entire trajectory of a birth and postpartum experience. Chapters: [00:00:00] - Intro [00:01:06] - Childhood, Eldest Daughter Syndrome & Family Dynamics [00:04:49] - Undiagnosed Anxiety & Nervous System Dysregulation as a Kid [00:06:33] - Late Puberty, Birth Control & Teenage Acne [00:09:29] - Binge Drinking Years & Coping Through Her 20s [00:10:32] - Meeting Brett & the Wellness Challenge That Changed Everything [00:13:43] - Coming Off Birth Control & the Copper IUD Mistake [00:15:15] - Trying to Conceive & a Rough First Pregnancy with Ellie [00:20:35] - Ellie's Traumatic Hospital Birth Story [00:33:56] - COVID Vaccine, Trying for "Two Under Two" & the Ectopic Pregnancy [00:42:35] - Miscarriages & the Long Road Back to Pregnancy [00:47:06] - Jake's Healed Home Birth, Postpartum & Trusting Intuition Over Western Medicine You Might Want to Listen: S2E47 - Kira's Birth Story: 6 Hour Labor & Home Birth 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.

You've tried the topicals, the antibiotics, maybe even birth control — and your skin still isn't clear. That's because acne isn't a skin problem. It's an inside job. In this episode, Jensen, Kira, and Lacey break down the real root causes of acne — from gut health and mineral imbalances to blood sugar, hormones, and bile flow — and give you the actionable habits to finally address what's happening beneath the surface. KEY TAKEAWAYS Your skin is an elimination organ — when your gut, liver, or lymphatic system is overwhelmed, it shows up on your face. Hormonal acne is rarely a hormone problem; it's usually a downstream symptom of things like blood sugar dysregulation, poor bile flow, or chronic stress. Healing your skin starts with foundations — sleep, minerals, hydration, and drainage — before jumping to testing or treatments. CHAPTERS: [00:00:00] - Introduction: Why Your Skin Isn't Clearing [00:03:17] - Skin as an Elimination Organ [00:10:09] - The Gut-Skin Axis & Leaky Gut [00:22:28] - Mineral Imbalances & the HTMA Test [00:29:00] - Blood Sugar, Insulin & Androgens [00:31:14] - Hormones Are a Symptom, Not the Root Cause [00:35:08] - Bile Flow & Estrogen Clearance [00:36:55] - Why You Break Out Before Your Period [00:43:18] - Actionable Habits: Sleep & Circadian Rhythm [00:50:44] - Hydration, Minerals & Blood Sugar Support [00:57:10] - Lymphatic Drainage for Skin [00:58:52] - Skincare Minimalism During Active Acne RESOURCES & MENTIONS: High frequency wand (Amazon) — https://amzn.to/4oJ5sY2 Quinton Minerals - https://amzn.to/4w6nhCP Aussie Trace Minerals - https://amzn.to/4gqcnTJ / https://a.co/d/0gD6ueeX My Circadian app - https://mycircadianapp.com/ Root Cause Reset program - https://www.lifestyleucoaching.ca/wellness-effect-906145 Blood Sugar Resource - https://drive.google.com/file/d/1PUa-wZinrpzobigPES3bTW-5TwNOXVuK/view?usp=drive_link Psyllium husk (fiber support) Spearmint tea (for high androgens) EPISODES MENTIONED: Inflammation episode: https://podcasts.apple.com/us/podcast/going-down-the-inflammation-rabbit-hole-ep-70/id1561267131?i=1000767549037 Circadian Rhythm 101: https://podcasts.apple.com/us/podcast/plant-medicine-peptides-relationships-a-candid/id1561267131?i=1000754622631 Lymphatic Drainage episode: https://podcasts.apple.com/us/podcast/lymphatic-drainage-your-bodys-most-underrated-system-ep-68/id1561267131?i=1000764261331 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.

What if your child's meltdowns, picky eating, grumpy mornings, and sensory struggles weren't personality traits — but signals? Kira shares how testing her daughter's minerals changed everything in just 3 days, and the 7 foundational habits behind it. Kira and Lacey dive into children's functional wellness, starting with Kira's personal journey discovering her daughter Ellie was severely mineral-depleted despite doing "everything right." She walks through the 7 foundational habits she believes every child needs for better sleep, mood, behavior, immunity, and emotional regulation — and why most families are unknowingly skipping them. Key Takeaways: Your kid's "quirks" — tantrums, picky eating, sensory issues, poor sleep — may be signs of mineral depletion or nervous system dysregulation, not just personality. Foundations like protein-forward breakfasts, morning light, and gut health support need to be in place before any supplement can do its best work. Your nervous system as a mom directly regulates your child's — working on your own regulation is one of the most impactful things you can do for their health. Chapters 00:00:48 - Ellie's Story: When "Normal Kid Stuff" Isn't Normal 00:03:17 - The Meltdowns, Sensory Struggles & Grumpy Mornings 00:06:57 - Testing Her Minerals: The 4Lows Result 00:13:04 - 3 Days on the Mineral Blend & What Changed 00:17:36 - The Transformation: Sleep, Mood & Getting Dressed 00:25:15 - It's Never Too Late to Start 00:29:52 - The Input-Processing-Output Framework 00:33:48 - Pillar 1: Protein-Forward Breakfast 00:38:38 - Pillar 2 & 3: Morning Light + Minerals in Water 00:43:47 - Pillar 4 & 5: Outdoor Movement + Protecting Light at Night 00:49:42 - Pillar 6: Co-Regulation (Your Nervous System First) 00:55:14 - Pillar 7: Gut Health — One Food In, One Food Out Resources & Mentions: HTMA (Hair Tissue Mineral Analysis) — the test used to assess mineral levels; available through Root Cause Reset Aussie Trace Minerals — available on Amazon; mentioned as an easy entry-point mineral addition to kids' water Root Cause Reset — Join the program, click here . Circadian Rhythm 101 — https://podcasts.apple.com/us/podcast/circadian-rhythm-101-the-missing-link-behind-sleep/id1561267131?i=1000751377962 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.

Your body already makes peptides every single day — so before you write them off as another wellness trend or jump on the Ozempic hype train, it's time to actually understand what they are. In this episode of The Wellness Effect , we breaks down peptides from the ground up — no hype, no fear, just a real explanation of what they are, how they communicate with your body, and why the conversation is so much bigger than weight loss. She walks through five specific peptides (semaglutide/Ozempic, retatrutide, BPC-157, GHK-Cu, and CJC-1295/ipamorelin), explains where they sit on the spectrum between supplements and steroids, and makes the case for why foundations always come first — even if you're curious about peptides for gut healing, skin, recovery, or longevity. KEY TAKEAWAYS: 1. Peptides aren't supplements and they aren't steroids — they're precision keys that fit one specific lock and turn on one specific system. More targeted than a supplement, way less system-wide than a steroid. 2. "Peptides" ≠ "Ozempic." The peptide world covers gut healing, skin, recovery, longevity, and more. The weight-loss lens is exactly why everyone's either over-hyped or scared. 3. Foundations first — always. Sleep, food, movement, stress. No peptide, no matter how well-targeted, will land in a body running on empty. Chapters: (00:00) Welcome (00:51) What Even Is a Peptide? The Lego Brick Breakdown (05:45) Peptides as Messengers: The Lock and Key System (06:50) How Peptides Differ from Hormones (10:54) Peptide Levels Decline with Age (and Why That Matters) (12:44) The Spectrum: Supplements → Peptides → Steroids (19:24) Peptides vs. Endocrine Disruptors — Are They the Same? (25:20) Why Is Everyone Suddenly Talking About Peptides? (31:10) Peptide #1: Semaglutide (Ozempic/Wegovy) (39:45) Peptide #2: Retatrutide — The Next Generation GLP-1 (42:52) Peptide #3: BPC-157 — Gut Healing & Injury Recovery (47:17) Peptide #4: GHK-Cu — The Skin, Collagen & Longevity Peptide (53:47) Peptide #5: CJC-1295 + Ipamorelin — Growth Hormone & Recovery (01:01:00) Why Foundations Always Come First (01:09:57) The Wrap-Up: What to Actually Take Away From This 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.

Jensen, Lacey, and Kira are back for this month's Wellness Hour — and they're not holding back. This episode is a raw, honest conversation about fertility challenges, the limits of conventional medicine, and what it actually takes to support your body's hormonal health long-term. Lacey opens up about her ongoing fertility journey, including her resistance to moving into the next phase of testing, her experience with acupuncture, and why she's choosing to trust the process — for now. The trio digs into the newly renamed PMOS — Polyendocrine Metabolic Ovarian Syndrome — and why the rebrand actually matters. And Kira brings her signature woo-woo-meets-science perspective on the menstrual cycle as a monthly health report card, the power of cycle tracking, and why teaching the next generation of girls to understand their bodies is non-negotiable. Chapters [00:00:00] - Intro & Welcome [00:01:38] Kira's Boil Water Advisory Spiral [00:05:46] Lacey's Birthday Recap & Surprise Visit from Costa Rica [00:12:23] Lacey's Fertility Update: Acupuncture & the Sex Protocol [00:16:41] Jensen's Fertility Journey & Booking the Fertility Clinic [00:18:58] Endometriosis, Thin Uterine Lining & What to Rule Out [00:32:27] Jensen's Comprehensive Testing: Ultrasound & Blood Work [00:34:00] 5 Years Off Birth Control — What Regulating Your Cycle Actually Takes [00:35:38] Cycle Tracking as a Superpower: Reading Your Body's Signals [00:36:22] Birth Control at 14 → IVF at 30: The Pipeline Nobody Talks About [00:42:15] PCOS Gets a Rebrand: Introducing PMOS [00:46:13] PCOS Is a Metabolic Disease — and It Takes Time to Reverse [00:50:00] The Bigger Problem: Treating Symptoms Without Fixing Metabolism 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.

If you've spent years doing cardio wondering why nothing is changing — or you've never picked up a weight in your life and aren't sure where to start — this episode is for you. Jensen, Lacey, and Kira break down everything you actually need to know about resistance training: what it is, why it matters more than almost anything else you can do for your health, and how to get started no matter where you're at right now. This isn't about getting toned. It's about building a body that works — at 40, at 60, at 80. In this episode, we talked about: What resistance training actually is (and why it's not just for gym people) Why women lose 3–8% of their muscle after age 30 — and what to do about it Why 2–3 days a week for 30 minutes is genuinely enough to start Chapters: (00:00) Introduction (01:03) Resistance Training: It's not about aesthetics — it's about longevity (06:08) Mind-muscle connection (13:40) Why cardio isn't the full picture (16:33) Insulin sensitivity + blood sugar (21:25) Cortisol — the nuanced truth (30:00) Estrogen dominance + hormonal balance (34:57) Testosterone — yes, women need it too (38:36) Resistance training as we age (48:35) How lifting actually strengthens your bones (49:44) Muscle loss after 30 (52:19) Where to start — beginner guide (01:00:13) Practical tips: workout clothes, habit anchors Resources Mentioned: Root Cause Reset Program — https://www.lifestyleucoaching.ca/wellness-effect-906145 use Wellness Effect for a FREE functional lab test when you join the program. Ep 42 - The Complete Guide to Mineral Testing & Balancing for Women (HTMA Episode) - https://podcasts.apple.com/us/podcast/the-complete-guide-to-mineral-testing-balancing-for-women/id1561267131?i=1000734027057 Ep 56 - Your Health Net Worth: How Daily Habits Shape How You Feel - https://podcasts.apple.com/us/podcast/your-health-net-worth-how-daily-habits-shape-how-you-feel/id1561267131?i=1000747996005 Ep 62 - Functional Fat Loss: Why You Can't Lose Weight (Inflammation, Metabolism & Hormones Explained) — https://podcasts.apple.com/us/podcast/functional-fat-loss-why-you-cant-lose-weight-inflammation/id1561267131?i=1000755918799 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.

You're eating clean, hitting the gym, getting your sleep — and you still feel exhausted, bloated, and hormonally off. It's not you. It's what you're being exposed to every single day without realizing it. In this episode, we break down low-tox living in the most approachable, judgment-free way possible. No fear-mongering, no guilt about last night's candle or this morning's dry shampoo — just the information most women were never given and that doctors rarely talk about. If you've been doing "everything right" but still can't figure out why your hormones are a mess, your energy is tanked, or your weight won't budge — your toxic load might be the missing piece . Tune in as Lacey walks you through how your endocrine system works, what's quietly disrupting it, and exactly where to start making swaps without feeling overwhelmed. Key Takeaways Your toxic load — the cumulative buildup of everyday chemical exposure — could be the root cause behind hormone imbalance, unexplained fatigue, and stubborn weight gain. The word "fragrance" on any label can legally hide hundreds of undisclosed chemicals, many of which are known endocrine disruptors linked to estrogen dominance and fertility issues. You don't need to overhaul your entire home overnight. Small, consistent swaps — done over time — genuinely move the needle. Chapters 00:00 — Introduction: What Is Low-Tox Living & Why It Matters 08:06 — Your Endocrine System Explained: The Hormone Lock & Key Analogy 11:29 — Endocrine Disruptors: How Everyday Chemicals Hijack Your Hormones 23:03 — The #1 Ingredient to Avoid: Fragrance, Phthalates & the Label Loophole 26:52 — Why BPA-Free Doesn't Mean Safe: The Truth About Plastics 28:30 — Parabens, Non-Stick Cookware & Other Hidden Household Toxins 45:00 — Low-Tox Swaps for Beginners: Where to Actually Start 01:05:00 — Supporting Your Body's Natural Detox Pathways 01:10:00 — Final Thoughts: It's Never Just One Thing Resources & Mentions: Download our free guides: Toxin Free Living - https://drive.google.com/file/d/1WblJ5SgLgETzowSwi3D-UIWYaEJeXwYl/view?usp=share_link Herbal Infusions & What They Support - https://drive.google.com/file/d/1s5ORmqOs9_tx1MTuj7JEKLyZj1l5pT2U/view?usp=sharing Anti-Inflammatory Grocery List - https://drive.google.com/file/d/1GDcfccDs7KQo8keZ_B0lg2TjlCxiLB-m/view Toxic Product Swap Checklist - https://drive.google.com/file/d/1_NlIaClGP_05pKVD2uWm5apgZomF6Qj1/view Shop non-toxic skincare at Primally Pure and use code wellnesswjensen at checkout: https://primallypure.com/?srsltid=AfmBOorHWmAnc7DDRZdUBglbn91qrTg8jlQ6wNOlu-8iTAPQ9EaCLfUC Shop low-tox brands at LiveHealthillie and use code LACEY10 to get 10% OFF! : https://livehealthillie.com/laceyiskra Shop at Organic Olivia and use code KIRA : https://www.organicolivia.com?sca_ref=9252799.O6GZeJarXpvU0d Grab Jensen's favourite: Dishsoap Laundry Detergent Hand soap 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.

Inflammation gets a bad reputation — but did you know it's actually one of your body's most intelligent survival mechanisms? In this episode, Kira, Jensen, and Lacey pull back the curtain on chronic low-grade inflammation: what it actually is, why so many women are living with it without realizing it, and what's quietly driving it every single day. From brain fog to puffy morning eyes to stubborn weight that won't budge — this episode will completely change how you look at everyday symptoms you've probably been told to just accept. Key Takeaways 1. Your "normal" symptoms are not actually normal. Brain fog, fatigue that sleep doesn't fix, puffy eyes, bloating, mood swings, and recurring skin issues are not just part of being a busy woman. 2. Gut health is ground zero — and it affects everything. 80% of your immune system lives in your gut. When your gut lining is compromised (leaky gut), particles that shouldn't be in your bloodstream get through and trigger a constant, system-wide inflammatory response that can show up in your joints, skin, brain, hormones, and more. Healing the gut isn't a trend — it's foundational. 3. You can't out-supplement a fried nervous system. Nervous system regulation — breathwork, proper sleep, blood sugar stability — isn't a nice-to-have. It's the foundation everything else builds on. Chapters 00:00 — Welcome & Why Inflammation Matters 01:20 — What Is Inflammation, Actually? 05:13 — How to Know If You're Inflamed 10:45 — The Root Causes: Why This Keeps Happening 21:13 — Sleep, Blood Sugar & Your Nervous System 30:33 — Lymphatic Drainage & Why the Foundations Always Win 32:20 — How to Actually Support Your Body 38:09 — Inflammation & Fat Loss (The Missing Link) 45:16 — Raising Healthy Kids in a Toxic World 57:40 — The Origin of Processed Food (A Surprising Story) Resources & Mentions GI Map Testing — Functional gut test used with clients to assess inflammation markers, gut bacteria, pathogens & immune function HTMA (Hair Tissue Mineral Analysis) — Used to assess magnesium, zinc, copper ratios and their role in inflammation Supplements mentioned: Magnesium glycinate, zinc, omega-3 fish oil, L-glutamine, collagen, aloe vera juice Foods highlighted: Bone broth, fermented foods (sauerkraut, kimchi), fatty fish, colourful vegetables, bell peppers, oysters (for zinc) Trackers: Cronometer (for tracking fibre and micronutrient diversity) Book: The Magnificent Lives of Marjorie Post — mentioned by Jensen Previous episodes referenced: Gut Health 101 - https://podcasts.apple.com/us/podcast/gut-health-101-why-your-gut-controls-your-hormones/id1561267131?i=1000732955756 Functional Fat Loss - https://podcasts.apple.com/us/podcast/functional-fat-loss-why-you-cant-lose-weight-inflammation/id1561267131?i=1000755918799 Lymphatic Episode - https://podcasts.apple.com/us/podcast/lymphatic-drainage-your-bodys-most-underrated-system-ep-68/id1561267131?i=1000764261331 Identity Shift Episode - https://podcasts.apple.com/us/podcast/mindset-shifts-for-womens-health-why-your-identity/id1561267131?i=1000763028899 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/kiraiskk/ Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewellnesseffectpod to stay up-to-date with the latest episodes and tips.

Life updates, hormone wins, and holistic health deep dives — we are back with a raw, real catch-up episode you don't want to miss. In this week's catch-up episode of The Wellness Effect , we share personal health updates that are equal parts exciting and eye-opening. Jensen reveals a potential breakthrough in her menstrual cycle after completing a parasite cleanse — her shortest cycle in three years. Lacey opens up about her first acupuncture experience with a Chinese medicine practitioner on her fertility journey, unpacking what pulse reading, meridians, and liver qi stagnation actually mean for hormone health. Kira gets vulnerable about her emotional thaw after years of fertility struggles, sharing how she's finally reconnecting with the joy of creating holiday memories for her kids. We also get into the dangers of toxic household products like Scentsy and dryer sheets as endocrine disruptors, and Jensen's plans to start making home-cooked, whole-food meals for her dog Stevie, who has been dealing with pancreatitis and GI issues. Key Takeaways 1. Parasite cleansing may support hormonal and menstrual health. 2. Chinese medicine and acupuncture offer a whole-body lens on fertility. 3. Everyday scented products are endocrine disruptors harming your hormones. Chapters (00:00) Welcome + Life Updates (Mexico trip, Easter, catching up) (01:00) Jensen's Parasite Cleanse Results & Menstrual Cycle Update (05:00) Rope Worm, Biofilm & What's Actually Leaving Your Gut (07:45) Kira's Emotional Thaw: Reconnecting with Motherhood & Holidays (12:00) Nervous System Healing & Creating Magic for Your Kids (16:50) Lacey's First Acupuncture Appointment with a Chinese Medicine Practitioner (19:30) What Is Chinese Medicine? Qi, Meridians & Pulse Reading Explained (23:00) Lacey's Appetite Struggles, Peptides & Possible Self-Sabotage (33:30) Castor Oil Packs, Sauna Use & Cycle-Syncing Detox Protocols (39:30) Jensen's Dog Stevie: Home-Cooked Meals for Pancreatitis & GI Issues (42:00) Scentsy, Dryer Sheets & Toxic Household Products as Endocrine Disruptors (48:30) HTMA Testing for Dogs & the Future of Functional Pet Health (50:30) Jensen's Move to Kamloops Want to Work With Us? Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code " Wellness Effect " for a FREE functional lab test when you join the program. Follow us on Instagram: The Podcast: @thewellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @wellbykira Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewellnesseffectpod to stay up-to-date with the latest episodes and tips.