The Wellness Effect (A Lifestyle U Podcast)

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

Before you map out new habits, routines, or big 2025 goals, you need to understand the season you just lived through. In this reflective and intimate conversation, join us on our full 2025 debrief — breaking down what worked, what didn't, what stretched us, and what surprised us. Instead of rushing into new-year pressure or setting goals from burnout, we show you how to pause, assess your capacity, and understand the patterns that shaped your year. We share our personal lessons, the habits we're carrying into 2026, the ones we're releasing, and the anchors we're rebuilding. This episode gives you a framework for looking back with honesty (not judgment), so you can create intentions for 2026 that support your actual life — not an idealized version of it.   What You'll Learn • Why you must debrief your year before setting new goals • The role of capacity, bandwidth, and emotional load in aligned goal-setting • How to create forward momentum without force or pressure • How to set goals that feel good, not heavy   Chapters (00:22) — Welcome Back to The Wellness Effect (01:00) — What Social Media Success Really Feels Like (05:50) — A Vulnerable Share: TTC, Hope & Heartbreak (08:24) — Navigating Health When Emotions Run High (18:43) — How Fertility Challenges Shape Mental & Physical Wellness (25:25) — Kira's Birth Story: Strength, Surrender & Transformation (35:15) — Trust, Control & How Partners Show Up (35:47) — Masculine + Feminine Energies: Finding Harmony (36:36) — When Relationship Dynamics Shift (37:12) — Trauma, Birth, and the Body's Memory (38:58) — Why Confidence in Men Creates Safety (42:45) — The Dance Between Independence & Surrender (53:26) — Infertility, Hormones & Staying Connected to Your Body (01:02:38) — What This Season Taught Us (01:04:19) — Closing Reflections + Gratitude   Want to Work With Us? If this episode feels like the missing piece in your healing journey, connect with us below: Visit our website: https://www.lifestyleucoaching.ca/   Follow us on Instagram: @wellnesseffectpod Lacey Iskra - @laceeiskk Jensen - @wellnesswjensen Kira Iskra - @kiraiskk Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.  

If you always hit December feeling "off track," this episode breaks down simple, realistic habits that help you enjoy the holidays without spiraling into guilt, binge cycles, or burnout. In this episode of The Wellness Effect, we dive into what it really takes to stay aligned with your health goals during the holiday season — without restriction, shame, or perfectionism. We talk about setting intentions, using floor-and-ceiling habits, navigating food dynamics with family, and building routines that keep you feeling grounded, nourished, and connected. If you struggle with overeating at night, inconsistent meals during travel, or family pressure around food, you'll feel seen and supported in this episode. We also share the mindset shifts that help you enjoy Christmas while still feeling good in your body.   What You'll Learn: How to set a simple holiday intention that makes decisions easier Navigating family comments, pressure, and projection around food Tips before holiday dinners so you avoid binge-style grazing How connection, joy, and nervous system regulation are wellness   Chapters: [00:48] — Do people actually get holiday wellness? The real issue [05:01] — How to set an intention for the holiday season [08:04] — Easy habits to keep: movement, getting outside, sunlight [09:46] — Connection vs. food: choosing aligned actions [11:20] — Identifying your sticking points [19:49] — How to handle food comments and family pressure [26:21]— Balanced holiday plate and avoiding the Binge → Guilt → Restrict Cycle [35:00] — A great tip in setting your intentions that sets you up for success [41:36] — Building a Healthier Relationship With the Holiday Season   Resources Mentioned: How to Get Back on Track After Vacation (Without Punishing Yourself) Nutrition Basics for Women: A Beginner's Guide to Macros, Calories & Healthy Eating Why You Keep Self-Sabotaging Your Progress (Even When Things Are Finally Working)   Want to Work With Us? If this episode feels like the missing piece in your healing journey, connect with us below: Visit our website: https://www.lifestyleucoaching.ca/   Follow us on Instagram: The Podcast: https://www.instagram.com/wellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/kiraiskk/   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.  

Have you ever wondered if the way you prepare for birth could completely change the experience? In this episode of The Wellness Effect, Kira shares her raw, unfiltered home birth story—from water breaking in a daycare bathroom to delivering baby Jake in just four hours. This isn't just a birth story; it's a testament to what happens when you spend years listening to your body, doing the inner work, and trusting your intuition over fear. Whether you're planning a home birth, hospital birth, or just curious about what's possible when you prioritize your health, this conversation will show you why preparation matters—and why birth doesn't have to be something you just "survive."   In this episode, you'll hear: [00:04:46] - The four-year healing journey that prepared Kira's body and mind for this birth [00:09:34] - Why baby positioning became an obsession in the final month (and what actually mattered)  [00:14:25] - What prodromal labor is and how Kira's body rehearsed for weeks before the real thing [00:18:30] - The moment everything started: water breaking in a daycare bathroom during the first snowstorm [00:31:45] - How contractions went from "mild period cramps" to "holy shit" in just hours [00:37:38] - The toilet as the "dilation station" and why sitting down changed everything instantly  [00:42:30] - Using breath, sound, and the mantra "down, down, down" to work with contractions instead of against them [00:44:58] - The fetal ejection reflex: when Kira's body took over and started pushing on its own [00:47:44] - Brett catching baby Jake at home with just the doula present [00:50:47] - Why they chose to go to the hospital after the home birth for stitches and placenta delivery [00:56:06] - The shocking differences between this birth and her first: sleep, feeding, mental health, and recovery [00:58:27] - How mineral balance (especially potassium) made pregnancy insomnia disappear in the final weeks   Key Takeaways: Your baby's lungs release an enzyme when they're ready to be born—that's what actually triggers labor. Your body and baby are designed to work together. Delayed cord clamping (waiting 1-2 hours) allows beneficial blood and nutrients to transfer from placenta to baby—even hospitals are starting to adopt this practice The toilet is called the "dilation station" for a reason—squatting positions can accelerate labor dramatically   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 feel like you're carrying a six-month-old baby in your stomach after eating? Or bloat so much from just drinking water that you're convinced something's seriously wrong? You're definitely not alone—but here's the thing: it's not normal, and it doesn't have to be your reality. In this episode, Jensen and Lacey break down why bloating happens and—more importantly—what actually fixes it. Spoiler: it's usually not about the food. From nervous system regulation to mineral imbalances to the simple act of chewing, this conversation reveals why your body is bloating and gives you immediate, actionable tools to stop it. Whether you're dealing with afternoon puffiness, constant digestive discomfort, or that tight-pants-by-dinner feeling, you'll learn exactly where to start.   In this episode, you'll hear: [00:00:42] - Why bloating is common but NOT normal [00:28:09] - How rushing and distraction during meals shut down your digestion [00:29:31] - The fiber trap: too much or too little causes bloating [00:30:28] - Dehydration and mineral deficiencies (sodium, potassium, magnesium) trigger gas and constipation [00:31:27] - The circadian rhythm connection: eating late at night creates bloat [00:34:49] - Nervous system dysregulation: fight-or-flight literally shuts down digestion [00:37:39] - Signs you need deeper testing [00:38:53] - Chewing trick that gives immediate results [00:41:21] - Real food vs. ultra-processed: shop the perimeter [00:42:01] - Nervous system regulation: deep breathing, walks, sunlight, slow mornings [00:42:26] - Why eating before dark matters [00:44:47] - The water-chugging mistake: don't dilute stomach acid during meals [00:46:23] - Gluten's real impact: inflammation, not necessarily bloating   Key Takeaways: Bloating is a symptom of imbalance—it's your body signaling that something needs attention. The cause is usually lifestyle, nervous system state, minerals, or gut health, but it's fixable. Your nervous system directly controls digestion. Eating in fight-or-flight mode literally shuts down stomach acid, redirects blood flow away from your digestive organs, and kills off the good bacteria that breaks down food. Slow down and eat in rest-and-digest mode. A 10-minute walk after meals is one of the easiest, most effective tools—it supports motility, gets you sunlight and steps, and signals to your body that digestion matters.     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.