Lifestyle U Podcast

Ever feel like journaling should be helping you…but you're not sure where to start or how to make it stick? In this episode of The Wellness Effect, the girls get real about the highs, lows, and hilarious beginnings of their own journaling journeys. From writing breakup rants in the notes app to manifesting dream lives and healing deep-rooted emotional patterns, this conversation dives into the real-life impact of putting pen to paper. If you've struggled with staying consistent, overthinking the “right” way to journal, or felt like journaling just isn't your thing, this episode will meet you with compassion, encouragement, and practical ways to make journaling work for you   In this episode, we discuss... How each of the girls got started with journaling (including cringe-worthy confessions and surprising turning points) Why journaling feels so intimidating at first—and how to get past that fear of “doing it wrong” Tips for building a journaling habit that works for your lifestyle, even if you hate writing The emotional benefits of journaling for anxiety, relationships, self-worth, and breaking old patterns Favorite journaling tools, prompts, and resources—including the 5 Minute Journal and moon-phase journaling     Resources & Links Mentioned 5 Minute Journal Dreamy Moons Journal - The Year of Growth     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Have you ever felt like you're doing all the right things—eating well, working out, meditating—but you're still stuck in survival mode? In this episode of The Wellness Effect, we sit down with our very first guest, Christy Nault—root cause practitioner, energy healer, and the creator of Microflow—to explore why health is more than just habits. Christy shares her powerful story of navigating deep family trauma, chronic illness, and spiritual awakening. We talk about what it really means to heal at a multidimensional level—and how that journey often begins by simply creating safety in the body. If you've been curious about microdosing, parasites, or healing trauma stored in the nervous system, this episode is packed with wisdom, science, and soul.   In this episode, we discuss… Christy's personal story of trauma, chronic illness, and soul purpose Why real healing starts with nervous system regulation and mineral support The essential order of operations for true root-cause healing How microdosing with psilocybin helps rewire the brain and expand emotional capacity The emotional and ancestral roots of parasite overgrowth Why intentionality matters more than protocols in your healing journey The truth about “doing too much” in wellness—and what to do instead   Learn more about Christy: Website: www.christynault.com Instagram: @itschristynault | @microflow.healing Microflow: https://www.microflowhealing.com/     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Do you ever wonder how the products you use every day are affecting your hormones? In this episode of The Wellness Effect, we're diving into the surprising world of endocrine disruptors—from your shampoo and cleaning supplies to yoga mats and receipts. We break down the five worst offenders, how they silently disrupt your hormonal health, and practical swaps to reduce your toxic load. If you've ever felt overwhelmed by low-tox living or unsure where to start, this episode offers real-life tips, mindset shifts, and a whole lot of laughs along the way.   In This Episode, We Discuss: What endocrine disruptors are and why they matter for women's health How these toxins mimic hormones like estrogen and disrupt your cycle, fertility, and metabolism The top 5 worst endocrine disruptors: Phthalates – Found in fragrance, tampons, and laundry products BPA – In plastics, receipts, and canned foods Parabens – Hiding in shampoo, makeup, and lotion Triclosan – Found in antibacterial soaps and yoga mats PFAs (Forever Chemicals) – Present in non-stick cookware, takeout containers, and activewear How to make realistic swaps without the pressure to “go 100% clean” overnight Daily habits to support your detox pathways naturally (hint: it starts with pooping, sweating, and sleeping)   Episodes on Drainage Pathways: Body Drainage Systems 101: A Comprehensive Guide to Understanding Our Body's Pathways (Ep. 93) The Importance of Drainage Pathways for Effective Detoxification Drainage Pathways 101: How to Support Detox, & Eliminate Toxins Naturally   Resources & Links Mentioned Think Dirty App – Scan product barcodes to check for toxins Yuka App – Ingredient safety ratings for food and cosmetics Swap fragrance-loaded dryer sheets with wool dryer balls + essential oils Use castor oil packs, dry brushing, and hot yoga for gentle detox support Invest in glass water bottles and home water filtration for hormone-safe hydration   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

If you've ever said, “I was so good all day… and then lost control at night,” you're not alone. In this episode of The Wellness Effect, we're diving into one of the most common (and least talked about) struggles: the binge and restrict cycle.   Join us as we break down the binge/restrict cycle from both a physical and emotional lens. We talk about why restriction often isn't about willpower—it's a signal from your body that it's not getting what it needs. From skipping breakfast to overly “clean” eating, many women unknowingly fall into patterns that create nighttime cravings, shame, and guilt.   This conversation offers a refreshing blend of honesty, education, and practical tools to help listeners identify their triggers, shift their mindset, and fuel their bodies without obsession or extremes. If you want to break free from bringe and restrict cycle, tune in now!   Key Takeaways: The binge and restrict cycle is more common than most realize – Many people unknowingly fall into it by under-eating during the day and overeating at night, often blaming themselves instead of recognizing the physiological and emotional roots. Eating enough throughout the day—especially a balanced breakfast—is crucial – Consistent, nourishing meals stabilize blood sugar, reduce cravings, and are a foundational step to breaking the cycle. Awareness and self-compassion are essential for healing – Journaling, setting realistic goals, and reframing the narrative around food can empower individuals to shift from shame to progress.     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Trying to conceive can feel like an emotional rollercoaster—and no one talks about it enough. In this episode of The Wellness Effect, we're continuing Kira's fertility journey, breaking down the mindset, supplements, and support that helped her conceive after loss. In this deeply vulnerable and powerful episode, Kira shares more details about the physical, emotional, and spiritual layers of her fertility journey—from grieving multiple losses to navigating early pregnancy with cautious hope. She gets real about the supplements that helped, the importance of mineral support, how parasites may have played a role, and the healing power of talking to other women. Lacey also shares the start of her own conception journey—balancing uncertainty with curiosity and shifting mindset after years of not wanting kids. This episode is a beautiful reminder that everyone's timeline and experience is different—and there's no perfect way to do this.     Key Takeaways: Supplements aren't everything—but they helped. Kira shares the specific fertility supplements that supported her, including CoQ10, NAC, and minerals, but reminds listeners they're only one piece of the puzzle. Your partner's health matters, too. Fertility isn't just a “female issue”—it's also important to include male partners in testing, supplements, and mindset. Mindset and language shape your journey. Calling it a “fertility journey” vs. “infertility journey” may sound small—but how you speak about your body and path matters. You don't have to do this alone. Community, vulnerability, and connecting with other women on the same journey can be incredibly healing. Conventional answers aren't always the full picture. Question dismissive medical advice and start advocating for yourself. It's okay if your story is messy. This journey isn't linear—grief, fear, hope, and joy can all coexist, and you deserve space for all of it.     Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Can letting go be the very thing that brings your deepest desire? In this heart-opening episode of The Wellness Effect, Kira shares her vulnerable and powerful story of navigating fertility struggles, loss, and finally… a pregnancy. This conversation isn't just about motherhood—it's about healing, trusting your body, and choosing softness on the journey. Together, we dive into the deep and often unspoken realities of the fertility journey. Kira shares the emotional weight of multiple losses, the toll of clinging to timelines, and what finally shifted her path. We also discuss how emotional regulation, nervous system healing, and surrender played a role—not only in conception but in overall well-being. This isn't a “just relax and it will happen” story. It's an honest look at the messy, nonlinear path of creating life and choosing self-love along the way.   Key Takeaways: Letting go can open the door to healing. Chronic stress, emotional dysregulation, and being stuck in a survival state can block your body's ability to feel safe enough to conceive. Pregnancy after loss brings complicated emotions. Joy, fear, grief, and gratitude often exist at the same time—and it's okay to feel them all. Healing isn't about perfection—it's about safety. Focus on foundational support (like sleep, minerals, and nourishment) rather than obsessing over doing everything “right” made the biggest difference. Everyone's timeline is different—and that's okay. Fertility is about more than just physical health. Mindset, emotional processing, energetic alignment, and trust in your body are just as important as labs, supplements, and protocols.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Ever feel like you're doing all the right things—eating clean, exercising, taking supplements—but still not seeing results? You might be missing a key step in your healing journey: supporting your drainage pathways. In this episode, we break down the difference between drainage and detox, explain why your body might be struggling to eliminate toxins, and share how your lymphatic system, liver, and gut all play crucial roles in the process. Whether you're dealing with skin issues, bloating, brain fog, or fatigue, understanding drainage is essential. You'll learn what signs to look out for when your drainage pathways are backed up, why pooping and sweating are more important than you think, and how emotional regulation and nervous system support fit into the picture. Tune in for practical tips—from dry brushing to mineral water—that actually work.   What we talked about: [11:22] – What are drainage pathways and why they matter [14:00] – Detox vs. drainage: What's the real difference? [20:10] – Signs your drainage pathways are clogged [25:30] – The drainage funnel: from cells to colon [32:00] – Lymphatic health & its connection to skin, puffiness, and immunity [40:00] – Why your liver is overwhelmed—and what to do about it [50:10] – Practical drainage support tools: castor oil packs, dry brushing, minerals [53:00] – Liver support herbs and lifestyle hacks   Key Takeaways: Your body can't detox properly if your drainage pathways (like bowels and lymph) are clogged. Poor lymphatic flow can lead to puffiness, skin issues, and fatigue—simple habits like dry brushing help. Pooping, sweating, and mineral support are foundational for long-term healing.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Connect with us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Feeling lost in the ever-growing wellness industry? With so many options, it's easy to get overwhelmed by the latest trends, conflicting advice, and endless products. In this episode, we're breaking it all down for you. Join us as we discuss how to navigate the wellness space without stress. We'll talk about prioritizing your health, understanding what's actually worth your time and money, and avoiding the pressure to do everything perfectly.   What we discussed: [00:52] - Why the wellness industry can feel overwhelming [06:15] - The problem with constantly changing health trends [12:30] - How to determine what actually works for you [18:00] - The role of social media in shaping wellness beliefs [23:40] - Building a wellness routine that fits your lifestyle [30:15] - Final thoughts: Simplifying your approach to health   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Connect us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewell.nesseffect to stay up-to-date with the latest episodes and tips.

Ever wonder if your body is actually ready for fat loss? Jumping into a fat loss phase at the wrong time can leave you frustrated, exhausted, and stuck in a cycle that doesn't work. In this episode, we break down the key signs that indicate whether you're in the right place for fat loss—or if it's time to focus on something else first. Join us as discuss the importance of metabolism, stress, sleep, and hormones in fat loss success, and how to take a sustainable approach to your health goals. Tune in for sustainable strategies to ensure your health remains the priority.   What we discussed: [12:42] – The reality of fat loss: Why timing matters [14:51] – Common mistakes people make when trying to lose weight [22:30] – How to optimize your metabolism before focusing on fat loss [35:00] – Practical tips for a balanced, sustainable approach [42:27] – Fast vs. slow metabolism—why speed isn't everything [43:45] – The biggest misconception about losing weight   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Connect with us on Instagram: Follow the Podcast - @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewell.nesseffect to stay up-to-date with the latest episodes and tips.

Making friends as an adult is hard—but keeping those friendships strong can be even harder. Whether it's dealing with social anxiety, maintaining long-distance connections, or finding new friendships that align with your evolving life, it's a journey that many of us struggle with. In this episode of The Wellness Effect, Lacey, Jensen, and Kira dive deep into friendship dynamics, from childhood bonds to making friends as an adult, and even how ADHD and social anxiety can impact the way we connect with others. If you've ever felt awkward reaching out to a friend, struggled with maintaining connections, or wondered if your social anxiety is getting in the way, this episode is for you!   What we discussed: [02:00] - Making friends as an adult: Why is it so hard? [08:45] - The impact of ADHD and social anxiety on friendships. [14:30] - The importance of quality over quantity in friendships. [22:10] - Why setting realistic expectations in friendships is key. [32:45] - Signs that you've outgrown a friendship—and how to handle it. [41:30] - How your childhood experiences shape your adult friendships. [50:15] - Practical steps to build meaningful connections as an adult.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Connect us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewell.nesseffect to stay up-to-date with the latest episodes and tips.

Have you ever wondered why certain health issues keep coming back no matter what you try? The truth is, symptoms are just the surface level of what's really going on. In this episode of The Wellness Effect, we dive into root cause healing, discussing what it actually means, why it's so important, and how to start uncovering the deeper imbalances affecting your body. We also share personal experiences with functional lab testing, nervous system dysregulation, gut health, and the impact of stress on healing. Whether you're struggling with fatigue, digestive issues, or hormonal imbalances, this episode will help you rethink your approach to wellness.   What we discussed: [02:00] - What does "root cause healing" really mean? [08:30] - The nervous system's role in gut health and overall well-being. [15:40] - Why functional lab tests aren't always the magic answer. [22:15] - Stressors beyond work—how hidden stress impacts your body. [30:00] - The importance of small, consistent lifestyle changes in healing. [42:45] - Why your mindset is a crucial part of the healing process. [50:30] - The power of community, accountability, and long-term commitment.   Resources Mentioned: Take our Root Cause Quiz Root Cause Healing Guide   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Connect us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewell.nesseffect to stay up-to-date with the latest episodes and tips.

Coming back from vacation can feel overwhelming—especially when you're trying to return to healthy habits without falling into an all-or-nothing mindset. In this episode of The Wellness Effect, we dive into how we prepared for our trips, maintained balance while traveling, and transitioned back into routine without stress or guilt. If you've ever struggled with post-vacation blues, food guilt, or feeling like you have to "make up" for indulgences, this conversation will help shift your mindset and approach to a healthier, more sustainable recovery. Whether you're heading on a trip soon or just got back, this episode will help you create a healthier approach to travel and post-vacation recovery.   What we talked about: [02:15] - Why post-vacation recovery can feel so overwhelming. [08:10] - Prepping before vacation: The small habits that make a difference. [14:25] - How to enjoy food while traveling without falling into restriction or binge cycles. [22:30] - The mindset shift that makes post-vacation recovery easier. [31:40] - Why "punishing yourself" after a trip never works—and what to do instead. [42:15] - How to set yourself up for success when getting back into routine. [50:30] - What we wish we knew earlier about vacation mindset and balance.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Connect with us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewell.nesseffect to stay up-to-date with the latest episodes and tips.

Planning a wedding can be overwhelming—but what if you could strip away the stress and just focus on what matters most? In this episode of The Wellness Effect, Lacey, Jensen, and Kira take you inside Lacey's dream destination wedding in Mexico. From a surprise legal ceremony to navigating a Type B planning approach, this episode is filled with real talk, funny moments, and practical insights into why destination weddings can be the ultimate stress-free option. Whether you're planning a wedding or just love hearing behind-the-scenes stories, this episode is for you!   What we talked about: [03:42] - Lacey shares the surprise legal wedding that Zach planned before Mexico. [07:51] - Pre-wedding self-care: How Lacey prepped her mind and body before the big day. [12:30] - The beauty of low-stress wedding planning and why it worked. [16:45] - The real experience of a “first look” and whether Lacey would do it again. [35:10] - The epic wedding speeches (including a hilarious custom rap from Kira & Marina). [42:50] - Wedding day logistics: Why the resort handled everything seamlessly. [50:30] - Advice for future brides: How to enjoy the moment and skip the stress.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Connect us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewell.nesseffect to stay up-to-date with the latest episodes and tips.

Do you feel like life is constantly happening to you rather than for you? Your mindset could be holding you back. Mindset plays a powerful role in shaping how we experience challenges, opportunities, and personal growth. In this episode of The Wellness Effect, Lacey, Jensen, and Kira break down the growth vs. victim mindset, how these perspectives develop, and actionable steps to shift toward a more empowered, resilient approach to life. If you've ever felt stuck in negative thought patterns, struggled with comparison, or found yourself blaming external factors for your situation, this episode will give you real tools to shift your perspective and create positive change.   What we talked about: [05:10] - What is a victim mindset? The key signs and behaviors. [10:45] - How overprotective parents, criticism, and childhood experiences shape our mindset. [17:20] - The power of perspective: Viewing setbacks as lessons instead of failures. [24:30] - Jealousy vs. envy—how to recognize the difference and use it for growth. [31:50] - The subconscious mind: Why we self-sabotage to confirm our limiting beliefs. [45:10] - Growth mindset traits: Accountability, resilience, and seeking feedback. [50:20] - How your environment and the people around you influence your mindset. [55:00] - Steps to shift from victim to growth mindset and start taking control of your life.   Resources mentioned: Mindset: The New Psychology of Success by Carol Dweck - https://a.co/d/4KybJ3S   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Connect us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at thewell.nesseffect to stay up-to-date with the latest episodes and tips.

Did you know how you eat your food can be just as important as what you eat? In this episode of The Wellness Effect, Kira, Jensen, and Lacey dive into the world of meal hygiene—the simple, often-overlooked habits that can improve digestion, reduce bloating, and support overall gut health. We also explore the surprising connection between full moons and parasites (yes, really!), the power of mindful eating, and how slowing down can lead to better health. Whether you're struggling with bloating, heartburn, or sluggish digestion, this episode offers easy, actionable tips to help you feel better with every meal.   What we talked about: [07:10] - What is meal hygiene, and how does it impact digestion? [13:00] - Mindful eating: Smell and visualize your food to start the digestive process. [18:00] - Gratitude as a way to activate your body's "rest and digest" state. [24:00] - Chewing to applesauce consistency and avoiding liquids during meals. [29:00] - Bloating, heartburn, and poor digestion: Signs you need to improve meal hygiene. [31:50] - Post-meal movement tips: Walking, light movement, or rebounder exercises.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Connect us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Ever wonder why you show up a certain way in relationships? Your attachment style could be playing a bigger role than you think. In this episode of The Wellness Effect, we're diving into the different types of attachment styles, how they develop, and the impact they have—not just in romantic relationships, but in friendships, business, and everyday interactions. Lacey, Jensen, and Kira share personal experiences, reflect on past relationships, and discuss how understanding your attachment style can help you grow, heal, and create healthier connections. Whether you identify as anxious, avoidant, or somewhere in between, this episode will give you the tools to better understand yourself and improve the way you connect with others.   What we talked about: [01:15] - What is attachment theory, and why does it matter? [07:10] - The four attachment styles explained: Secure, Anxious, Avoidant, and Fearful-Avoidant. [14:32] - How childhood experiences shape attachment styles. [20:45] - Why people with anxious and avoidant styles often attract each other. [28:10] - The role of self-awareness in healing attachment wounds. [35:50] - How attachment styles show up in friendships and workplace dynamics. [42:05] - Actionable steps to cultivate a more secure attachment style.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Connect us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewellnesseffect to stay up-to-date with the latest episodes and tips.

How you start your morning sets the tone for your entire day. But should your morning routine be highly structured, or should it evolve with your lifestyle? In this episode of The Wellness Effect, Lacey, Jensen, and Kira dive into the power of morning routines—what works, what doesn't, and how to create a routine that actually fits your life. Whether you're an early riser or someone who needs flexibility, this conversation is packed with real-life insights and practical tips to help you create mindful mornings without the pressure of perfection.   What we talked about: [2:00] - Lacey's wedding prep and how big life events shift routines. [06:45] - Morning routine evolution: How Lacey, Jensen, and Kira's habits have changed over the years. [12:30] - The “floor and ceiling” method: Making routines adaptable instead of rigid [18:25] - The importance of hydration, nourishment, and having a breakfast that fuels you. [23:40] - Why staying off your phone in the morning is a game-changer for mental clarity. [31:15] - Journaling, meditation, and mindfulness—how they help regulate emotions and set a positive tone. [40:50] - Practical morning routine tips: Habit stacking, making your bed, and small changes that add up.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Connect with us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewellnesseffect to stay up-to-date with the latest episodes and tips.

Ever feel hangry, sluggish, or completely drained throughout the day? It might be your blood sugar talking. In this episode of The Wellness Effect, Lacey, Jensen, and Kira dive into the importance of blood sugar balance and how it impacts everything from energy levels to hormones and metabolism. We break down the signs of dysregulated blood sugar, why it matters even if you don't have diabetes, and simple, sustainable habits to keep your blood sugar steady all day long. Whether you're looking to prevent metabolic issues or just want to feel more energized and in control of your hunger, this episode has something for you.   What we talked about: [02:10] - How Lacey, Jensen, and Kira approach wellness routines differently. [07:57] - Jensen's personal journey with PCOS, insulin resistance, and blood sugar regulation. [14:19] - The link between blood sugar imbalances, stress, and hormone disruption. [22:20] - The "fight or flight" effect: How unstable blood sugar raises cortisol. [27:42] - Why skipping breakfast is one of the worst things for metabolic health. [35:25] - The power of eating carbs last in your meals to prevent blood sugar spikes. [39:46] - Why light movement after meals (like walking or cleaning) can drastically improve glucose control. [41:02] - Coffee and blood sugar: The right way to have your morning caffeine.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Connect with us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply!  https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewell.nesseffect to stay up-to-date with the latest episodes and tips.

What's trendy in the world of wellness for 2025? In this episode of The Wellness Effect, we're breaking down the wellness practices, habits, and approaches we're embracing this year—and the ones we're leaving behind. From coffee enemas and dry brushing to sustainable oral hygiene and digital wellness, we explore how to tune into your body's needs and create a personalized, practical approach to health. Tune in for an episode packed with real talk and practical advice to help you stay consistent, curious, and balanced on your wellness journey.   What we talked about: [01:15] - Coffee enemas: Initial skepticism and surprising benefits for gut and hormonal health. [04:10] - Dry brushing as a meditative self-care ritual. [06:15] - Oral hygiene hacks: Gingivitis, gut health connections, and must-have tools. [09:13] - Digital wellness: Setting boundaries and reducing triggers with mindful tech use. [13:47] - Blue light concerns: Adjusting lighting for better circadian health. [18:25] - Cycle syncing vs. listening to your body: Finding a balanced approach to fitness and stress. [24:38] - Why personalization is key: Moving beyond one-size-fits-all wellness solutions.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/   Connect with us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewell.nesseffect to stay up-to-date with the latest episodes and tips.

Feeling overwhelmed by New Year's resolutions? Then this episode is for you. Join Lacey, Jensen, and Kira as we dive into our 2025 goals, explore what worked for us in the past year, and discuss practical ways to set and achieve meaningful intentions. From prioritizing health and relationships to creating habits that last, this fun conversation is packed with actionable tips to help you navigate the year ahead with intention and ease. Whether you're just starting your goal-setting journey or fine-tuning your existing habits, this episode is a great companion for making 2025 your best year yet.   What we talked about: [02:10] - Why monthly goal-setting matters more than New Year's resolutions. [04:40] - Setting boundaries with technology: How to unplug and connect. [06:50] - SMART goals and breaking them down into actionable steps. [12:10] - Learning to create a balance between structure and flexibility in health routines. [18:30] - Using habits to create lasting change: Small wins with big payoffs. [23:50] - Relationships, community, and finding deeper connections in 2025. [35:08] - Building awareness: The first step to overcoming limiting beliefs.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ 6th Year Anniversary Giveaway ⬇️ Get the chance to WIN a $16,000 scholarship at Lifestyle U. Apply here now: https://www.lifestyleucoaching.ca/scholarship   Connect us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewell.nesseffect to stay up-to-date with the latest episodes and tips.

Have you ever wondered how plant medicine could play a role in healing and self-discovery? In this episode of The Wellness Effect, Kira takes us on an unforgettable journey into her personal experience with psilocybin and other plant-based therapies. Along with Lacey and Jensen, we explore the benefits of intention setting, emotional healing, and spiritual growth through these ancient and transformative practices. In this candid conversation, Kira shares her riveting experience with psychedelic-assisted therapy involving mushrooms and MDMA, and how it helped unravel past traumas and internal struggles. Lacey and Kira also open up about their evolved sisterly bond, moving from childhood rivalry to adult cooperation, all within the context of their spiritual growth. This episode is a rich blend of insights about microdosing, ceremony, and the healing potential of psychedelics for nervous system regulation, overcoming self-sabotage, and finding clarity in life. Don't miss this episode filled with heartfelt stories, practical wellness tips, and a glimpse into the powerful rituals that shape our lives. Stay tuned for insights that could spark your own wellness journey!   What we talked about: [02:00] - The unexpected connection between snow days, and wellness routines. [05:18] - Lacey's upcoming parasite cleanse and preparing for intense rituals. [10:00] - Exploring the practice of microdosing psilocybin and its benefits. [13:48] - How rituals and intention-setting amplify healing. [23:30] - Kira's experience with guided psychedelic therapy and its life-changing revelations. [27:13] - Breaking free from self-sabotage and fear: A transformative shift in mindset. [32:10] - Navigating family dynamics, spiritual awakening, and integrating personal growth. [37:31] - Sibling rivalry into a positive collaboration together. [44:29] - Empowering women's retreat with diverse, impactful experiences.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Connect us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @thewellnesseffect to stay up-to-date with the latest episodes and tips.

Welcome to the very first episode of The Wellness Effect (Lifestyle U's Season 2)! In this special introduction, Lacey, Jensen, and Kira share their stories and the vision behind this exciting rebrand from Lifestyle U. We dive into what motivated the shift, how each of us found our unique paths in the wellness world, and what listeners can look forward to in upcoming episodes. Join us as we explore health, hormones, fitness, and life with a balanced approach—free from extremes and full of real talk. In this debut episode, we introduce the "Dream Team"—three friends with a shared passion for empowering women to build their own unique wellness journey. From Lacey's struggles with hormonal imbalances and her journey through bodybuilding, to Jensen's healing from disordered eating, to Kira's evolving approach to fertility and self-connection, each story highlights a personal and relatable wellness transformation. This episode sets the tone for the new season, emphasizing balance, sustainability, and individuality in health. We're excited to embark on this journey with you as we tackle health from the inside out.   What we talk about: [00:02] - Introduction to The Wellness Effect: Meet Lacey, Jensen, and Kira. [02:10] - The story behind rebranding from Lifestyle U and creating the "Dream Team." [03:55] - Lacey's journey: From childhood health challenges to bodybuilding and beyond. [23:13] - Jensen's transformation: Overcoming eating disorder and learning balance. [38:30] - Kira's perspective: Navigating fertility challenges and building a spiritual connection. [56:57] - Our shared goal: A transparent, accessible approach to wellness.   Want more from us? Visit our website: https://www.lifestyleucoaching.ca/ Follow us on Instagram: @thewell.nesseffect Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk We 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 @thewellnesseffect to stay up-to-date with the latest episodes and tips.

Feeling sluggish, unmotivated, or just “off” during the colder months? You're not alone. In this episode of Lifestyle U, I'm sharing practical tips to help you beat the winter blues, also known as seasonal affective disorder (SAD). From boosting your energy levels to improving your mood, I'll guide you through simple, actionable steps to help you feel your best—even when the days are shorter and the weather is colder. Whether you're looking for ways to stay motivated, overcome seasonal fatigue, or simply boost your mood, this episode provides a blueprint for thriving during the winter months. Plus, I share a sneak peek into what's coming next for Lifestyle U in Season Two, launching January 1st!   What I discuss: [02:07] - Why winter impacts energy levels and mood: Vitamin D, sunlight, and circadian rhythm disruptions. [06:46] - The role of light therapy and the importance of morning sunlight exposure. [08:27] - Staying active with small, intentional movements to boost energy and mood. [09:09] - Nutrition tips: Foods rich in vitamin D, omega-3s, and magnesium for winter wellness. [10:19] - Sleep hygiene tips: Establishing a consistent schedule and limiting screen time. [11:01] - Boosting your mood naturally: Connection, self-care rituals, and gratitude practices. [14:38] - Sneak peek into the exciting plans for Lifestyle U Season Two.   Want more from me? Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!   Lifestyle U will be back after a two-week break on January 1st to bring you season two!

Do you know that your skin reflects your inner health? Today, I'm excited to explore the fascinating connection between gut health and skin health. In this episode of the Lifestyle U podcast, I share my personal journey with psoriasis and how healing my gut transformed my skin. We'll discuss the gut-skin axis, the science behind inflammation, nutrient absorption, and hormonal regulation affecting skin health. Whether you're dealing with stubborn acne, eczema, or other skin conditions, this episode will help you understand the root causes and provide actionable steps to support your gut and achieve healthier, glowing skin. Tune in to discover how a healthy gut can lead to that radiant glow we all desire.   What I discuss: [02:03] - How gut health impacts inflammation and skin conditions. [06:10] - What is the gut-skin axis? Exploring the science behind the connection. [09:00] - The role of nutrient absorption in skin health and why it matters. [11:25] - Hormonal regulation and its link to hormonal acne. [14:50] - Toxin elimination and the importance of daily detox through gut health. [19:27] - Practical tips to support your gut-skin connection, including diet, hydration, and probiotics.   Want more from me? Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Ever feel like your hormones are out of sync and you're not sure where to start? In this episode of Lifestyle U, I'm breaking down the complex world of women's hormones, focusing on estrogen dominance, its root causes, and how to balance your hormones naturally. You'll learn about the key roles of your adrenals, liver, lymphatic system, and thyroid in maintaining hormonal balance, plus actionable steps you can take today to support your body and feel your best. If you're looking for tips in reducing stress, improving gut health, and balancing your hormones, this episode is for you!   What I discuss: [00:21] - Why understanding hormones is critical to overall health. [02:00] - The roles of estrogen and progesterone in the body. [06:12] - How chronic stress depletes progesterone and leads to estrogen dominance. [08:50] - The importance of the lymphatic system for clearing excess estrogen. [10:44] - Thyroid health and its connection to hormonal balance. [11:55] - Supporting your liver to metabolize and excrete hormones effectively. [13:29] - Actionable steps to balance hormones through diet, exercise, and stress management. [14:38] - A quick overview of supplements that can support hormone health.   Resources: Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Grab our Black Friday Coaching Special: DM me on Instagram (@laceeiskk) "Black Friday" for more details. Get your FREE Dry Brushing Cheat Sheet.   Want more from me? Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!  

Ever wonder how you can prepare for a big event without compromising your health? In this episode of Lifestyle U, I'm sharing my personal pre-wedding wellness plan as I get ready for my big day! With just 12 weeks until my wedding, I've committed to a mini cut to lose a few pounds while staying true to my health priorities. I share insights on maintaining energy, confidence, and overall well-being through mindful food choices, stress management, and consistent daily habits. Whether you're preparing for a special event or simply want to understand how to achieve health goals without sacrificing wellness, stay tuned for an episode packed with actionable tips and insights.   What I discuss: [03:20] - The importance of prioritizing hormone and gut health in a calorie deficit. [05:38] - Eliminating gluten and dairy to reduce inflammation and why quality matters. [07:51] - Focusing on NEAT (non-exercise activity thermogenesis) over high-intensity cardio. [09:16] - Adding hot yoga for stress management and detoxification. [12:22] - Keeping fats high to support hormones and why breakfast is a game-changer. [15:39] - Nervous system regulation: grounding, breathwork, and prioritizing self-care. [18:30] - Incorporating gut-friendly foods, castor oil packs, and a parasite cleanse.   Want more from me? Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Usually, we think that eating too much is the culprit of our weight gain, but have you ever considered that eating too little might be the reason for your health issues? In this episode of the Lifestyle U, I dive into how under-eating affects metabolism and hormones, focusing on the prevalent struggles many women face. I share personal experiences and debunk diet myths that encourage restrictive eating. Join me as we explore it's impacts on blood sugar, stress hormones, and overall well-being, while providing actionable tips for adopting a nourishing diet. Tune in to understand the importance of eating enough for a healthier, more balanced life.   What I discuss: [00:00] Introduction and Episode Overview [01:15] Personal Experience with Undereating [02:46] The Cycle of Undereating and Binge Eating [03:13] The Importance of Breakfast [03:44] Common Issues with Undereating [06:43] Impact of Undereating on Hormones [20:32] Signs You Might Be Undereating [21:50] Tips for a Healthy Metabolism   Want more from me? Get your FREE resource: Balanced Meal Guide Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever wondered why your weight loss efforts seem fruitless, even when you're doing everything right? Today in Lifestyle U Podcast, I'm diving deep into weight loss resistance and the various physiological and hormonal imbalances that could be sabotaging your progress. From thyroid function to sleep deprivation, adrenal fatigue to gut health, I will explore how these factors might be affecting your ability to shed those stubborn pounds. Join me as I share insights and tips on how to address these underlying issues effectively. Together, we'll uncover the path to sustainable and successful weight loss.   What I discuss: [00:00] Introduction to Weight Loss Resistance [00:52] The Dieting Dilemma [01:51] Hormonal Imbalance and Weight Gain [03:22] Thyroid Function and Metabolism [04:32] Sleep Deprivation and Weight Gain [05:39] Adrenal Fatigue and Chronic Stress [07:04] Neurotransmitter Imbalance and Cravings [08:18] Gut Health and Weight Gain [08:56] Inflammation and Weight Loss Resistance   Want more from me? Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Ever wonder why a poor night's sleep makes you feel off balance the next day? In today's episode of Lifestyle U, I'm breaking down how sleep—or the lack of it—directly impacts your hormones. Whether you're dealing with stress, hunger, or general hormonal imbalance, sleep plays a critical role. Join me as I explore how sleep regulates the body's key hormones, such as cortisol, melatonin, estrogen, and the hunger hormones leptin and ghrelin. I also discuss how poor sleep can lead to hormonal imbalances, affecting everything from weight gain and energy levels to stress response. I offer actionable tips to help you improve your sleep quality, regulate your hormones, and prevent long-term health issues. From understanding your circadian rhythm to creating a sleep-friendly environment, this episode is packed with advice to help you achieve the rest your body needs to function optimally.   What I discuss: [00:33] The Importance of Sleep for Hormonal Balance [01:03] Understanding Hormones and Their Functions [01:55] How Sleep Affects Hormones [04:09] Deep Dive into Specific Hormones [07:42] The Impact of Poor Sleep on Cravings [08:05] Understanding Melatonin [09:29] The Importance of Quality Sleep [11:29] Tips for Better Sleep   Want more from me? Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Ever feel like no matter what you do, your body just won't calm down? Welcome to the Lifestyle U Podcast. In this episode, I'm diving into one of the most critical yet often overlooked aspects of health: your nervous system. I'll break down how the nervous system functions, the different states it can be in, and practical ways to regulate it so you can start to heal your hormones, gut, and reduce overall stress. We explore the role of the nervous system in your overall health, focusing on its connection to hormonal balance, gut health, and stress management. I explain how chronic stress can trigger your fight-or-flight response and lead to health issues and how understanding the Polyvagal Theory can help you navigate and manage these responses. Join me as we uncover essential strategies for managing stress and maintaining a balanced life. Trust me, your body will thank you for it!    What I discuss: [02:00] - The impact of stress on women's health. [05:30] - The Polyvagal Theory: How your nervous system responds to stress. [10:30] - Meditation and its benefits. [14:00] - The power of breathwork. [18:20] - The role of physical exercise. [21:15] - Spending time in nature. [24:30] - Importance of human connections. [28:45] - The necessity of good sleep.   Want more from me? Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Ever wonder why you're feeling drained or out of balance despite your best efforts? In this episode of the Lifestyle U podcast, I'm sharing my interview with Courtney Smith from her podcast Feels Good to Feel Good. Join us in this insightful conversation as we talk about stress, hormones, and the effects of high cortisol. We dive into how the pressures of modern life can wreak havoc on our health and what you can do to address the root causes. From gut health to low energy, learn how to reset your cortisol levels and bring balance back to your body through nutrition, lifestyle changes, and functional testing. Whether you're struggling with fatigue, stubborn weight gain, or hormonal imbalances, this episode will give you the tools and insights you need to heal naturally and regain control of your health. Courtney Smith is a holistic health coach, and host of the Feels Good to Feel Good Podcast who has helped hundreds of women to spark their energy and vitality through a holistic gut health journey.   What we discuss: [05:12] - Introduction to [Guest Name] and her background. [10:30] - How cortisol impacts weight loss and energy levels. [15:45] - The connection between stress, cortisol, and gut health. [24:00] - Functional testing and the importance of addressing root causes. [30:15] - Practical tips to reduce stress and manage cortisol levels. [42:22] - The importance of listening to your body and embracing change.   Connect with Courtney: Facebook: https://www.facebook.com/courtney.smith.52687/ Instagram: @holisticcourt Podcast: Feels Good to Feel Good   Want more from me? Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you considered how a morning routine tailored to prioritize hormone and gut health could improve your overall day? Welcome to the Lifestyle U Podcast. In this episode, I dive into the power of establishing a balanced morning routine, especially for those focusing on hormone and gut health. I share my personal morning rituals, which include drinking nettle tea, reading, and enjoying a big breakfast. My routine emphasizes the importance of catching morning sunlight and adapting practices based on personal needs, including menstrual cycle phases. Join me as I explore how simple, intentional morning habits can lead to lasting improvements in health and productivity.   What I discuss: [00:05] The Importance of a Morning Routine [01:26] My Current Morning Routine [03:49] The Benefits of Nettle Tea [05:28] Detailed Breakdown of My Morning Routine [10:20] The Impact of Morning Routines on Hormonal and Gut Health [12:23] Creating Your Own Morning Routine [18:55] Personalizing Your Routine Based on Your Menstrual Cycle   Want more from me? Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Ever feel like you've fallen off track and don't know how to bounce back? In today's episode, I'm sharing how you can reset and get back into your routine with your habits, no matter what life throws your way. Welcome to the Lifestyle U Podcast. Join me as I dive into the importance of embracing the process of getting back on track rather than striving for perfection. Life is unpredictable, and sometimes routines get disrupted by work, travel, or personal challenges. I'll walk you through how to reflect on why you fell off, reset your goals, and focus on small, manageable steps to rebuild your habits—whether it's fitness, nutrition, or self-care. Stay tuned for my actionable tips to help you overcome the “all or nothing” mindset and prioritize consistency over intensity for long-term success.   What I discuss: [02:10] - Reflecting on why you fall off track and normalizing setbacks. [05:22] - The secret to success: Getting good at getting back on track. [07:57] - How to reset your goals to reflect your current life situation. [10:48] - Small, manageable changes to build momentum again. [13:34] - Why your brain craves familiarity and how that sabotages your habits. [14:47] - Using sleep, stress management, and accountability to support your reset.   Want more from me? Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever considered why breaking bad habits is so challenging, even when we know they harm us? Today, I'm excited to dive into the mindset aspect of breaking negative patterns. In this episode of the Lifestyle U, We explore why we struggle with persistent habits, how our unconscious mind plays a crucial role, and practical steps to reframe our thinking. I'll discuss the influence of early childhood experiences on our behaviors, the importance of self-compassion, and the power of positive affirmations for promoting healthier habits and better hormonal health. Tune in for helpful tools to help you break free from your old bad habits!   What I discuss: [01:49] Understanding the Unconscious Mind [05:30] Impact of Stress on Hormonal Health [05:58] Shifting Your Inner Dialogue [06:57] Recognizing Childhood Programming [14:00] Building Positive Routines   Want more from me? Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever considered how changing your money mindset might unlock a healthier, happier life? Today, I'm excited to discuss the importance of investing in yourself, particularly in your health, and how overcoming a poor money mindset can transform your life. In this episode of the Lifestyle U, I share personal stories and actionable tips to help you start small and build up to significant investments in yourself. We'll dive into the concept of scarcity versus abundance, the long-term benefits of health investments, and practical steps to shift your money mindset toward one of abundance and self-worth. Tune in to understand why you are your most valuable asset and why it's crucial to prioritize your health and personal growth today.   What I discuss: [00:12] The Importance of Investing in Yourself [05:36] The Value of Health Investments [09:07] Understanding Poor Money Mindset [11:32] Developing a Healthy Money Mindset [15:19] Practical Steps to Improve Money Mindset   Want more from me? Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever wondered how understanding your menstrual cycle can transform your health and well-being? Today on the Lifestyle U Podcast, I dive deep into the menstrual cycle, breaking down each of its four phases—menstrual, follicular, ovulatory, and luteal—and offering practical tips to navigate them with confidence. We discuss hormonal shifts, their impact on your body, and strategies to optimize health, fitness, and self-care during each phase. I also announce an exciting coaching scholarship from Lifestyle U, celebrating our milestone of working with over a thousand women, which includes full and partial scholarships and valuable functional health tests. Tune in to become more in tune with your body's natural rhythms.   What I discuss: [00:26] - Coaching Scholarship Announcement  [02:49] - Understanding the Menstrual Cycle  [04:17] - Phase 1: Menstrual Phase  [09:02] - Phase 2: Follicular Phase  [10:43] - Phase 3: Ovulatory Phase  [12:24] - Phase 4: Luteal Phase  [14:52] - Thoughts on Cycle Syncing   Want more from me? Sign up to get a chance to win a FREE $10,000 Scholarship: https://www.lifestyleucoaching.ca/scholarship Visit our website: https://www.lifestyleucoaching.ca/ Follow me on Instagram: @laceeiskk We have helped over 1000+ 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 enjoyed this podcast, please support us by liking, subscribing, and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever wondered how strength training can improve not just your physical fitness but also your hormonal balance? Today, I'm excited to dive into the myriad benefits of strength training, especially for women, as we age. In this episode, I share insights on how strength training can positively impact the key hormones in our body like estrogen, progesterone, testosterone, insulin, cortisol, and thyroid hormones. We'll explore the science behind how strength training stimulates hormone production, improves hormone sensitivity, and overall contributes to better health and well-being. Join me as I discuss the importance of incorporating strength training into your routine for a more balanced and vibrant life. What I discuss: [00:49] Personal Journey with Strength Training [02:14] The Role of Hormones in Women's Health [03:58] How Strength Training Balances Hormones [04:04] Deep Dive into Specific Hormones [10:49] Practical Tips for Starting Strength Training [12:20] The Importance of Consistency and Recovery Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever wondered how chronic inflammation might be silently affecting your body and overall health? Today in Lifestyle U, I talk about what chronic inflammation is, its impact on our hormones and gut health, and how it can lead to various health issues. Sharing my own experiences, I explain the symptoms to look out for and offer practical tips to naturally reduce chronic inflammation, covering diet, stress management, exercise, and environmental toxins. Join me to learn simple yet effective strategies to improve your well-being by tackling chronic inflammation.   What I discuss: [00:53] - Defining chronic inflammation and its impact [02:09] - Inflammation and Hormonal Imbalances [04:24] - Signs you might be dealing with chronic inflammation [05:51] - Natural strategies to reduce inflammation [06:56] - Lifestyle Changes for Gut Health  [07:34] - Stress management and its role in inflammation and balanced exercise [09:24] - Detoxing your environment  [10:27] - Supplements for reducing inflammation   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever wondered why the traditional approach of 'eating less and moving more' doesn't always work for fat loss? Today, I discuss the critical role hormones play in women's ability to lose fat. In this episode, we discuss key hormones like insulin, cortisol, estrogen, thyroid hormones, leptin, and ghrelin, explaining their functions and how imbalances can significantly impact fat storage and loss. I also provide actionable steps to help balance these hormones and support your fat loss journey. Join me as we explore this vital aspect of women's health.   What I discuss: [02:01] Understanding Hormones and Fat Loss [03:10] The Role of Insulin in Fat Storage [04:51] Cortisol: The Stress Hormone [07:03] Estrogen and Fat Distribution [08:34] Thyroid Hormones and Metabolism [09:48] Leptin and Ghrelin: Hunger and Satiety Hormones [11:26] Balancing Hormones for Fat Loss   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!  

Have you ever wondered if common health complaints like bloating or fatigue could be signs of a bigger issue with your gut health? Today, I'm diving deep into recognizing the early signs of an unhealthy gut and why it's crucial to address them sooner rather than later. In this episode of the Lifestyle U podcast, I share my personal journey, explore the connection between gut health and various conditions, and discuss how gut bacteria can significantly influence your well-being. From digestive issues to mental health, we cover it all in this episode. Join me as we uncover the critical importance of maintaining a healthy gut and what steps you can take to prevent long-term health issues.   What I discuss: [00:00] Introduction to Gut Health [02:50] Understanding Gut Health [03:41] My Personal Gut Health Journey [08:28] Signs of an Unhealthy Gut [16:08] Mental Health and Gut Connection    Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever wondered how your daily diet impacts your hormones and gut health? Today, I'm diving into the essential habits that support hormone and gut health, focusing on practical and sustainable nutrition practices. I discuss the importance of balanced meals, prioritizing protein, and starting your day with a nutritious breakfast. Plus, you'll learn about incorporating probiotics and prebiotics through whole foods and a few advanced tips like apple cider vinegar shots. Join me in this episode for this comprehensive guide to feeling your best through mindful eating habits.   What I discuss: [00:00] Introduction to Hormone and Gut Health [00:57] My Daily Non-Negotiables for Nutrition [02:42] Importance of Protein in Every Meal [04:46] Balancing Blood Sugar Levels [06:22] Incorporating Whole Foods into Your Diet [08:35] Probiotics and Prebiotics [11:10] Bonus Tips for Hormone and Gut Health   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever wondered about the impact of our early life experiences on our happiness? Today, I'm thrilled to bring you an inspiring episode featuring Dr. Elia, also known as America's Happiness doctor. In this episode, we explore Dr. Elia's journey to becoming a leading expert in happiness, discuss the importance of personal branding, and dived into the transformative power of self-forgiveness, gratitude, and setting boundaries. Dr. Elia shares touching stories of resilience, and provides actionable steps towards self-forgiveness and better mental health. We also dive into the importance of setting healthy boundaries, kindness, and the intricate balance of maintaining happiness. Join us as we uncover powerful strategies for fostering happiness, addressing toxicity, and living a fulfilled life. Dr. Elia Gourgouris, Ph.D. in psychology, is America's Happiness Doctor and the author of the #1 Amazon best-selling books '7 Paths to Lasting Happiness' and '7 Keys to Navigating a Crisis: A Practical Guide to Emotionally Dealing with Pandemics & Other Disasters'. He is the President of the Happiness Center and a Founding Partner at The Global Institute of Thought Leadership. Over the last 25 years, he has helped thousands of people achieve happiness and fulfillment, both in their professional and personal relationships through his coaching and keynotes.   What we discuss: [00:41] Dr. Elia's Journey to Becoming the Happiness Doctor [02:33] The Power of Personal Branding [04:07] Changing Negative Brands and Embracing Positivity [06:43] Understanding and Cultivating Happiness [17:09] The Role of Self-Care and Forgiveness in Happiness [23:13] Forgiving Yourself and Others [25:34] The Power of Self-Care and Kindness [28:53] Setting Boundaries with Toxic People [32:55] Navigating Lifestyle Changes and Friendships [36:52] Dr. Elia's TV Show and more!   Learn more about Dr. Elia: Website: https://www.dreliagourgouris.com/ Facebook: https://www.facebook.com/DrElia/ LinkedIn: https://www.linkedin.com/in/thehappinessdoctor/ Instagram: https://www.instagram.com/dr.eliag/ X: https://twitter.com/drelia Grab a copy of his books: https://www.dreliagourgouris.com/author/   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever wondered how hormones affect almost every aspect of our lives? Today, I'm excited to dive deep into the world of hormones. We are going to discuss what hormones are, the signs of unbalanced hormones, the role of sex hormones like estrogen, progesterone, and testosterone, and how these fluctuate during different life stages such as puberty and menstruation. We'll also explore cortisol, the stress hormone, and how it influences our overall health. Join me and Kira as we navigate through the intricate world of hormones and their significant impact on our bodies and minds.   What I discuss: [00:35] Understanding Hormones: Basics and Functions [02:21] Signs of Hormonal Imbalance [03:44] Overview of Sex Hormones [05:07] Hormonal Fluctuations During Life Stages [07:32] Phases of the Menstrual Cycle [12:38] Deep Dive into Estrogen and Progesterone [16:35] Testosterone and Its Effects [17:53] The Role of Cortisol [25:41] Health Snapshot   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever felt like a fraud despite your achievements? In this episode of the Lifestyle U podcast, I dive deep into understanding and overcoming imposter syndrome. From my personal journey and experiences with imposter syndrome in both coaching and business consulting to the mindset work that helped me break free, I cover it all. We'll explore the core beliefs that fuel imposter syndrome, the different types, and how you can begin shifting your mindset to step into your true potential. Whether in work, relationships, or personal growth, overcoming imposter syndrome is key to unlocking your full capabilities. Join me for an honest discussion and practical tips on how to trust yourself, embrace your accomplishments, and banish self-doubt for good.   What I discuss: [00:50] Introduction and personal experiences with imposter syndrome  [08:21] Understanding Imposter Syndrome [09:18] Different types of imposter syndrome [11:35] Recognizing Imposter Syndrome in Yourself [22:32] Strategies to overcome imposter syndrome   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever wondered why understanding your metabolism transforms your approach to health and wellness? In today's episode of the Lifestyle U Podcast, I dive deep into the science of metabolism, explaining its importance and how hormones like thyroid, testosterone, and cortisol play a significant role. I share insights on how diet, exercise, and lifestyle changes can impact your metabolic health and offer practical tips to naturally boost your metabolism. Plus, learn why your metabolism might slow down with age and what you can do to keep it running efficiently. Join me as we uncover the secrets to a healthier, more energetic you!   What I discuss: [00:40] Introduction to Metabolism [02:16] Role of Hormones in Metabolic Health [04:22] Importance of Diet [05:49] Impact of Exercise [09:30] Age and Metabolism [13:55] Key Hormones: Thyroid, Testosterone, and Cortisol [23:14] Natural Ways to Boost Metabolism    Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!  

Have you ever wondered why you sometimes get in your own way when trying to achieve your goals?   In today's episode of Lifestyle U Podcast, I dive into the concept of self-sabotage, discussing what it is, why it happens, and how to overcome it. I also shares insights on developing self-awareness, common patterns of self-sabotaging behaviors, and practical strategies to combat them.   Join me as we explore these themes to help you break free from self-destructive habits and pave the way for a more successful and fulfilling life.   What I discuss: 00:00 Introduction to Self-Sabotage 01:02 Understanding Self-Sabotage 06:39 Common Patterns of Self-Sabotage 13:48 Overcoming Self-Sabotage 22:58 Practical Steps to Stop Self-Sabotage 39:32 Conclusion and Final Thoughts   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever thought about how your gut health impacts your mental well-being? In this episode of the Lifestyle U Podcast, I explore the fascinating connection between gut health and mental health. I explain the gut-brain axis, the role of neurotransmitters, and how imbalances in the gut can lead to issues like anxiety and depression. I also discuss the benefits of probiotics, diet changes, and lifestyle habits that promote a healthy gut, ultimately improving mental health.   What I discuss: [00:00] Introduction to the Gut-Brain Connection [00:38] Understanding the Gut-Brain Axis [01:18] The Role of Neurotransmitters [02:15] Gut Microbiome and Mental Health [04:28] Gut Health and Anxiety [07:08] Gut Health and Depression [09:40] Diet and Gut Health [12:09] Lifestyle Changes for Better Gut Health   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever wondered how your hormones might be affecting your daily life? Today, we're diving into the crucial topic of estrogen and estrogen dominance, which is becoming increasingly common among women. In this episode of the Lifestyle U podcast, I talk about the basics of estrogen, its impact on mental health, and the common symptoms of estrogen dominance. We'll also discuss the main causes of elevated estrogen levels and share natural strategies for reducing and managing estrogen dominance. Join me as we uncover the complexities of this hormone and discover practical tips for achieving hormonal balance and improving overall well-being.   What I discuss: [00:29] What is Estrogen and Its Importance [00:46] Estrogen Dominance: Symptoms and Effects [02:48] The Role of Estrogen in Mental Health [08:35] Causes of Estrogen Dominance [13:44] Natural Strategies to Treat Estrogen Dominance   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever struggled to maintain your health goals during the busy summer months? In this episode of the Lifestyle U podcast, I share practical summer wellness tips to help you stay healthy and balanced. From setting boundaries and daily non-negotiables to getting your vitamin D and staying hydrated, I cover strategies to make the most of the summer season. Tune in for my advice on aligning your wellness goals with your summer plans, maintaining a balanced diet, and incorporating self-care and exercise routines into your daily life. Get ready to embrace a healthier and more enjoyable summer!   What I discuss: [00:44] Setting Boundaries for a Healthy Summer [01:30] Adjusting Goals for Summer [02:22] Daily Non-Negotiables [05:02] Take your Vitamin D [06:20] Eating Your Sunscreen [10:32] Stay Hydrated [11:57] Setting Boundaries and Self-Care [15:30] Creating an Exercise Routine [16:56] Reducing Screen Time and Conclusion   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Are you feeling constantly tired, foggy-headed, or struggling with sleep? Welcome back to the Lifestyle U podcast. In today's episode, I'm diving into a topic that hits close to home for many of us: adrenal fatigue. In our fast-paced world, chronic stress is all too common, and it takes a toll on our adrenal glands, leaving us feeling drained and out of balance. If you've been grappling with fatigue, brain fog, or sleep issues, you're not alone—and this episode is for you. Are you ready to take control of your health and combat adrenal fatigue? Tune in now and implement these actionable tips for a healthier, more energetic you.   What I discuss: [00:00] Adrenal Fatigue? [01:13] Understanding Adrenal Fatigue [06:52] Causes of Adrenal Fatigue [07:24] Symptoms of Adrenal Fatigue [09:50] Dietary Changes for Adrenal Health [14:07] Lifestyle Changes to Reduce Stress [17:23] Importance of Sleep and Exercise [19:27] Supplements   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!

Have you ever thought about how the first few moments of your day set the tone for the rest of it? Today, I'm excited to dive into one of my favorite topics – the power of a morning routine. In this episode, I share my personal journey with morning routines, including how my consistent habits evolved over time. Life changes, and so should our routines. We'll talk about setting intentions for the day, the benefits of making your bed, and why you should avoid your phone first thing in the morning. I'll introduce you to the concept of habit stacking and give you practical tips for incorporating journaling, meditation, reading, and light exercise into your mornings. Join me as we uncover the transformative power of morning routines. Together, we'll find ways to make your mornings more productive, peaceful, and fulfilling.   What I discuss: [01:26] The Importance of a Morning Routine [02:40] Avoiding Phone Distractions [05:37] The Power of Making Your Bed [06:44] Building a Custom Morning Routine [08:48] Habit Stacking for Success [11:53] Adapting Your Routine Over Time [13:08] My Current Morning Routine   Want more from me? Follow me on Instagram: @laceeiskk We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc If you enjoyed this podcast, please support us by liking, subscribing and leaving a review. Your feedback helps us grow and reach more people. Thank you!