Lifestyle U Podcast

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Are you really “not stressed”—or have you just gotten used to living in survival mode? In this episode of The Wellness Effect, we dive deep into the sneaky ways stress shows up in the body (spoiler: it’s not just anxiety and burnout). From hair loss and hormone imbalances to stubborn belly fat and gut issues, we break down the difference between internal and external stress and how to know when your body is waving the red flag.

We unpack what’s really going on with your HPA axis, why minerals and nourishment matter more than you think, and why rest isn't a luxury—it’s essential for healing. If you’ve been feeling like something’s “off” but can’t pinpoint why, this episode is your roadmap to uncovering the root cause.

In this episode, we discuss…

What internal stress actually is (and how it mimics external stress in your body)
Why cortisol isn’t the villain—and how to support your adrenals for long-term resilience
The real reasons so many women are undernourished (even if they’re eating enough)
How your environment, trauma, light exposure, and even your friendships affect your stress load
What the HPA axis is and how it connects your gut, hormones, and nervous system
Why you can’t “out supplement” internal stress—and the foundational habits that move the needle
How to start replenishing your body’s “bank account” through food, sleep, nervous system support, and boundaries

Resources & Links Mentioned

S02E20 - Endocrine Disruptors: 5 Hidden Toxins That Could Be Wrecking Your Hormones

HTMA and GI Map testing for deeper insight into mineral and gut health

12-Week Root Cause Reset Program — DM us on our Instagrams “RESET” to join

Want more from us?

Visit our website: https://www.lifestyleucoaching.ca/

@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.

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Summer is here—but why does it sometimes feel more draining than joyful? In this episode of The Wellness Effect, we’re talking about how to actually feel good this summer by redefining your health goals, honoring your energy, and setting up sustainable routines that work with the season, not against it.

We share the non-negotiables that make the biggest difference, why joy and connection matter just as much as nutrition and sleep, and how to handle social situations (yes, including pasta and patio drinks) without spiraling into guilt. If you’re craving ease and alignment this summer, this conversation is your permission slip to do it differently.

In this episode, we discuss...

Why your health goals should shift with the seasons—and how to set new ones that feel supportive
The power of having a “floor and ceiling” approach to routines and habits
How to use joy and connection as tools for healing
Real-life examples of navigating summer social pressure—like eating gluten or skipping workouts
A new mindset for approaching alcohol and hydration during busy, hot months
The secret weapon: 15-minute food prep hacks to stay grounded in chaos

Resources Mentioned:

Minerals Cheat Sheet - https://bit.ly/twe-minerals

Want more from us?

Visit our website: https://www.lifestyleucoaching.ca/

@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

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Ever feel like your mood, energy, and cravings change overnight—and wonder if it’s all in your head? It’s not. In this episode of The Wellness Effect, we're diving into the four phases of the menstrual cycle and exploring how your hormones impact everything from your workouts to your emotional resilience.

We break down each phase—menstrual, follicular, ovulation, and luteal—so you can better understand what your body needs and when. Whether you’ve been tracking your cycle for years or are brand new to the idea, this episode is packed with real-life examples, mindset shifts, and simple strategies to help you work with your body instead of against it.

In this episode, we discuss…

The hormonal shifts in each phase of your cycle and how they affect your energy, mood, and metabolism.
What “inner seasons” mean—and how to live in sync with your body’s natural rhythm.
Practical ways to support your body with movement, food, rest, and mindset in each phase.
Why ovulation isn’t just about fertility—it’s key for long-term health and vitality.
Tips on blood sugar balance, digestion, and gentle detox practices to ease PMS and period symptoms.
Real talk on what it’s like to live in a cycle-focused world when society still operates on a 24-hour male hormonal model.

Resources & Links Mentioned

Balancing Blood Sugar: Simple Hacks for Better Energy, Hormones, and Metabolism
The Beginner's Guide to Blood Sugar Management
Castor oil packs, magnesium sprays, and other nervous system support tools
Cycle tracking apps and the Oura Ring
Reach out on Instagram for free resources or 1:1 support

Want more from us?

Visit our website: https://www.lifestyleucoaching.ca/

@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

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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/

@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

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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/

@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

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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:
1. Phthalates – Found in fragrance, tampons, and laundry products
2. BPA – In plastics, receipts, and canned foods
3. Parabens – Hiding in shampoo, makeup, and lotion
4. Triclosan – Found in antibacterial soaps and yoga mats
5. 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/

@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

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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/

@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

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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/

@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

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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/

@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

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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

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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

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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.

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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.

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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.

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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.

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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.

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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.

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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/

@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.

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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!

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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!

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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:

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!

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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?

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!

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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

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!

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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?

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!

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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?

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!

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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?

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!

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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

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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

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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?

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

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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?

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!

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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?

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!

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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?

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!

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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

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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!

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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/

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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

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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

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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

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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

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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

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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

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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

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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?

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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

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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!

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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

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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

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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

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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

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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

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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

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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

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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

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Have you ever considered how your body's drainage pathways affect your overall health?

In this episode of the Lifestyle U Podcast, we explore the often neglected yet vital topic of drainage pathways and their significance in detoxification and overall well-being. Join me as I dive into the concept of the 'drainage funnel', explain how prioritizing these pathways can improve health outcomes, and provide actionable advice for supporting our drainage pathways. Let's empower ourselves to take charge of our health by focusing on foundational practices that support our body's natural detox processes.

What I discuss:

[00:00] Introduction to Drainage Pathways

[00:05] Understanding the Importance of Drainage Pathways

[02:16] The Funnel Analogy for Drainage Pathways

[09:15] Opening Up Your Drainage Pathways: Practical Tips

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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

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Welcome to another empowering episode of the Lifestyle U Podcast! I'm your host, Lacey Iskra, CEO of Lifestyle U.

In this episode, we continue exploring the remaining 3 valuable lessons I've learned over my five years as a full-time entrepreneur. Today’s focus is on embracing resistance, maintaining a positive attitude, staying authentic to oneself, and prioritizing consistency. We’ll dive into how leaning into challenges, finding joy in the journey, adapting with personal growth, and upholding self-integrity can transform your entrepreneurial and personal life.

What I discuss:

[00:37] Embracing Resistance

[05:04] The Power of Positivity and Authenticity

[07:03] Staying True Through Changes

[11:09] The Key to Success: Consistency

Want more from me?

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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 episode, please subscribe and leave a review. Your feedback helps us reach more women looking to transform their lives.

Thank you for listening to the Lifestyle U Podcast! Remember, you have the power to create a healthy and sustainable lifestyle. Tune in next week for more insights and inspiration.

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Welcome back to the Lifestyle U podcast! I'm thrilled to share with you a two-part episode that celebrates my fifth anniversary of entrepreneurship. In this episode, we'll journey together through my experience of pursuing my passion and transitioning from a full-time server to running a successful online coaching business and becoming a business mentor. Let's reflect on the profound impact of letting go of security in pursuit of our dreams and the invaluable lessons I've learned in five years of business. Stay tuned for next week's episode, where we’ll continue to be inspired in part two!

What I discuss:

[00:00] Celebrating 5 Years of Entrepreneurship

[02:32] From Server to Full-Time Entrepreneur

[07:29] The Power of Belief and Transformation

[12:55] Building a Dream Team: The Key to My Success

[18:59] Investing in Growth

[24:40] Reflections and Gratitude

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Have you ever considered the impact of nutrient deficiencies on your hormonal health?

Welcome back to the Lifestyle U podcast. In this episode, I discuss hormonal imbalances and their connection to nutrient deficiencies. I explain how common hormonal imbalances are intertwined with deficiencies in key nutrients such as Magnesium, Vitamin D, B vitamins, Iodine, and Vitamin C. Tune in for practical tips on supplementation and dietary adjustments and insights into the role of gut health in nutrient absorption.

What I discuss:

[00:04] Understanding Hormonal Imbalances and Nutrient Deficiencies [01:09] The Importance of Listening to Your Body [01:57] Hormones: The Body's Messengers [03:05] Estrogen Dominance Explained [05:16] Nutrient Deficiency #1: Magnesium [07:32] Nutrient Deficiency #2: Vitamin D [09:06] Nutrient Deficiency #3: B Vitamins [11:11] Nutrient Deficiency #4: Iodine [12:18] Nutrient Deficiency #5: Vitamin C [13:18] The Critical Role of Gut Health [14:54] Personal Journey with Hormonal Imbalances [18:09] Closing Thoughts and Next Steps

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In this episode of the Lifestyle U podcast, we explore ten habits that lead to a healthier and fitter lifestyle. Whether you're just starting on your wellness journey or looking to fine-tune your routines, these ten habits will set you on the right track. By adopting these ten habits, you'll be well-equipped to embark on your journey towards better health and fitness. Remember, it's the consistent, everyday choices that ultimately shape our well-being. Stay tuned for more tips and insights on living your best life on the next episode of Lifestyle U!

What I discuss:

00:00 Introduction to Healthy Habits 01:09 Simplifying Meals for Health & Fitness 04:53 The Importance of Hydration and Water Quality 07:20 Smart Grocery Shopping for Whole Foods 09:09 Consistent Sleep Patterns for Better Health 12:07 Incorporating Movement into Daily Life 14:21 Long-Term Goal Setting Over Instant Results 17:09 Scheduling Workouts Like Appointments 20:08 Finding Joy in Movement-Based Hobbies 22:36 Moderating Alcohol for a Healthier Lifestyle 27:40 Keeping Lifestyle Changes Simple and Sustainable 30:06 Conclusion: Embrace Simplicity for Health

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Are you in birth control pills?

In this episode of the Lifestyle Youth Podcast, I discusses the complexities of using birth control, my personal experiences and some insights into its effects and alternatives. I talk about the side effects of birth control, including nutrient depletion and impacts on mood and attraction, and natural methods to support the body's hormonal balance and detoxification from birth control. Tune in to be equipped in making informed decisions about their reproductive health.

What I discuss:

00:00 Introduction

00:43 My Experience with Birth Control and Initial Insights

02:31 The Misconceptions and Realities of Birth Control

03:17 Understanding How Birth Control Affects the Body

10:58 The Detox Process After Quitting Birth Control

14:58 Supporting Your Body's Detox and Healing

23:27 Importance of Understanding Your Cycle

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Do you know that hormonal imbalance is common among many women? And a lot of them don’t even realize it!

That’s why in today's episode of the Lifestyle U podcast, I share my deep dive into the crucial role hormones play in our health, and why balancing them naturally is more important now than ever. I discuss the symptoms to watch for, the broad-reaching effects of hormones from mood to weight, and the numerous everyday factors that can disrupt our hormonal balance. I also share several actionable strategies that you can start today to foster better hormonal health. By adopting even a few of these practices, you can start on the path to better health without breaking the bank.

What I discuss:

00:15 The Importance of Hormones and Recognizing Imbalances

05:21 Practical Tips for Balancing Hormones Naturally

13:33 Prioritizing Sleep for Hormonal Balance

16:18 Supplements and Diet for Hormonal Health

22:26 Recap and Exercise Tips

If you loved this episode, check out…

Episode 114 - Defining the Dirty Dozen and Clean Fifteen with Our Produce

Episode 150 - 5 Simple Ways to Detoxify Your Kitchen

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In this episode of the Lifestyle U Podcast, I explore the often-overlooked issue of under-eating, particularly among women. I discuss how a significant majority of my program participants initially come in under-eating and the adverse effects it has on the body, including hormone imbalances and gut issues. We will also dive into the process of reverse dieting and how slowly increasing calorie intake can help the body adjust and ultimately improve overall health. This episode is aimed at debunking the myth that eating less is always the answer to weight loss and encouraging listeners to reassess their eating habits for their health.

What I discuss:

00:22 The Prevalence and Impact of Under Eating

02:07 Understanding Metabolism and Energy

05:56 The Consequences of Under Eating

11:43 Symptoms of Under Eating

14:34 Addressing Under Eating with Reverse Dieting

18:41 Personal Journey and Encouragement

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Hey team, what's going on?

Welcome back to the Lifestyle U Podcast. Today, I'm diving deep into a topic that's both personal and widespread - the long-term side effects of birth control pills. Despite their benefits and the freedom they provide, there's a side to them not often discussed.

Throughout my coaching career, working with over a thousand women, I've encountered myriad responses to birth control, from seamless experiences to significant struggles upon discontinuation. My own story with birth control began at 14, introducing me to a world of hidden consequences and a path to self-discovery and healing. Join me as we explore these unspoken effects, seeking empowerment through knowledge and mindful choices.

What I discuss:

00:00 Introduction

01:42 Personal Journey: From Birth Control to Hormonal Imbalance

07:22 The Unspoken Side Effects of Birth Control Pills

09:29 Recovering from Birth Control: Nutrient Replenishment and Gut Health

17:07 Understanding Your Cycle: A Natural Approach to Fertility

18:52 Closing Thoughts and Next Steps

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Do you experience period cramps? Have you considered its underlying causes?

In this episode of the Lifestyle U podcast, I dive into the topic of period pain. Join me as I discuss why it’s not normal, explore why we shouldn’t have to endure it, and the common causes of period pain, such as hormonal imbalances and nutritional deficiencies. Tune in for actionable strategies to address period pains, ultimately improving your quality of life during menstruation.

What I discuss:

(00:00) Introduction

(03:32) Understanding Period Pains

(05:50) Common causes of Period Pains

(07:57) Tips to alleviate Period Pains

(10:10) Addressing Hormonal Imbalance

(11:59) Serious Conditions

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Changing your life can be easier when you have a coach by your side. But what would you do if you couldn’t afford one?

Welcome back to the Lifestyle U podcast. In this episode, we unpack what I would do if I couldn’t afford a lifestyle or health coach. Join me as I share on my fifteen-year fitness journey and discuss the importance of meeting ourselves where we’re at and finding the right balance.

Highlights:

(00:27) My 15-year Fitness Journey

(06:22) Importance of Your Morning Routine

(08:17) Prioritize Your Protein for Breakfast

(09:02) Avoid Your Cellphone

(11:18) Daily Walks

(12:52) Drink Your Water

(16:06) Invest in Therapy

(16:44) Do Mindset Work (Gratitude, Journaling, Meditation)

(22:27) Importance of Mindset in our Journey

(23:35) Prioritize Getting Sunlight

(25:47) Key Things in Living a Healthy Lifestyle

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Welcome to Lifestyle U Podcast with Lacey Iskra!

In this episode, I dive into the transformative world of castor oil packs, revealing their ancient roots and modern-day benefits. Join us as we explore how this simple yet powerful remedy can support your liver's detoxification process and enhance your overall well-being.

Highlights

00:00 Introduction to Castor Oil Packs
02:41 The Science and Skepticism on Caster Oil Packs
06:07 Discover the Multitude of Benefits Castor Oil Packs Offer
10:06 How to Get Started on Castor Oil Packs

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Welcome back to Lifestyle U! I'm your host, Lacey Iskra, and this brand new episode.

Today, we're diving deep into a topic: investing in ourselves for not just good, but great health and well-being. Joining me is a special guest, certified FDN practitioner and my sister, Kira Iskra.

Together, we’re revealing the transformative power of prioritizing our health above all else. Kira brings her expertise and personal journey to the table, including her battles with infertility, a harrowing pregnancy, and her path to holistic wellness through the lens of a Functional Diagnostic Nutrition approach.

Highlights:

06:07 The Impact of Copper IUD on Estrogen

09:55 Health Beyond Genetics

13:07 Clearing Psoriasis

14:56 Realizing Health Improvement

25:38 The Importance of Balanced Gut Bacteria

29:27 Depletion Recovery: Lack of Nutrient Support

30:26 Understanding Leaky Gut: Inflammation and Trigger Foods

35:24 Prioritize Your Health

38:07 Impact of Chronic Stress on Health

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Find more from Kira:

@kiraiskk

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We've all experienced moments of discomfort or unexplained symptoms that may be attributed to gut issues. That’s why, in this episode of the Lifestyle U podcast, join me as I dive into the complex topic of gut inflammation, shedding light on the often misunderstood condition known as Leaky Gut. Tune in to discover invaluable knowledge and actionable steps to support your journey toward optimal health and vitality.

Highlights:

00:00 Introduction to gut inflammation

01:48 What is gut inflammation and its connection to chronic inflammation and cortisol levels

07:41 Signs of gut inflammation

13:20 Habits contributing to gut inflammation

16:32 Strategies to reduce gut inflammation

21:48 Prioritize health and seek professional guidance if needed

Get your FREE Leaky Gut quiz. DM “Leaky gut” to @laceeiskk on Instagram

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Welcome to a brand new episode of the Lifestyle U podcast. In this episode, we'll discuss five simple yet effective ways to detoxify your kitchen. We'll cover various topics, like buying organic produce, switching to glass or metal storage containers, choosing safer cookware options like cast iron, decluttering the kitchen space, and using natural cleaning supplies.

Remember, it's important to prioritize your health, so let's take gradual steps towards creating a less toxic environment in your kitchen.

Highlights:

01:47 - The importance of detoxifying the kitchen

02:15 - Making small changes in the kitchen

06:13 - Detoxification and supporting the liver

09:07 - Tips for detoxifying the kitchen

If you loved this episode, check out…

Episode 114 - Defining the Dirty Dozen and Clean Fifteen with Our Produce

Episode 124 - Liver Health Masterclass with LifestyleU Coach Kira Iskra

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Do you feel stuck or need help with how to create positive change in your life? Then tune in to the latest episode of the Lifestyle U podcast, where I take you on a journey into the world of manifestation. In this episode, I share my personal experiences and insights on how manifestation has transformed my life, from achieving business goals to finding love.

You'll learn about the power of manifestation and how it can help you to manifest your desires. I'll also provide you with practical steps you can take to start manifesting positive changes in your life. Join me on this insightful episode and discover how you can transform your life through the power of manifestation.

Highlights:

0:16 - Embarking on My Spiritual Journey

3:59 - Rediscovering the Power of Manifestation

5:05 - The Birth of My Podcast Through Manifestation

7:04 - Key Ingredients for Successful Manifestation

10:46 - Understanding the Law of Attraction

12:22 - Defining Manifestation: What It Truly Means

14:35 - Speaking Your Desires into Existence

18:37 - Cultivating Gratitude in the Manifestation Process

20:02 - Breaking Free from Limiting Beliefs

25:14 - Harnessing the Power of Energy in Manifestation

28:12 - Practical Tips for Embracing Positive Energy

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Welcome to the Lifestyle U podcast. In today's episode, I want to share my journey of healing and health maintenance with you. Like many of you, I've faced my fair share of health challenges, and I know how overwhelming and confusing things can get. That's why I want to share my experiences with hormone balance, diet shifts, and lifestyle changes and offer you valuable insights and practical habits that have transformed my life and well-being. So, let's embark on this healing journey together and know that you're not alone in this.

Episode Highlights:

00:00 - My Journey to Healing

04:10 - Transitioning to a Raw Vegan Diet

08:32 - Transitioning to a Cleaner Diet

10:57 - Navigating Life Changes: Managing Nutrition and Weight

12:56 - Healing Psoriasis Through a Holistic Approach

15:33 - Embracing Rest, Recovery, and Self-care

18:22 - Approach to Food and Blood Sugar Balance

21:09 - Reflections on Mental and Physical Well-being

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Do you ever find yourself overreacting, feeling unacknowledged, or struggling to set necessary boundaries? Many of us carry the weight of our childhood experiences into adulthood without realizing how it shapes our relationships, self-esteem, and life choices.

Welcome back to the Lifestyle U podcast, where we dive into the profound journey of healing your inner child. Tune in to get insights, personal stories, and strategies that can shape a fulfilling future.

What I discuss:

00:00 Understanding Self-Discovery and Inner Child Healing

06:29 Exploring Childhood Memories for Emotional Healing

12:51 Understanding Past Trauma: Effects on Present Behavior

14:31 Overcoming Self-Sabotage: Proving Worthiness

19:27 Recognize Emotional Reactions and Begin Healing Work

23:39 Recognizing Fear of Abandonment and Practicing Self-Awareness Through Meditation

26:21 Healing Trauma: Resolving Memories Through Meditation

27:42 Understanding Childhood Experiences

If you loved this episode, check out…

Episode 145 - The Lingering Effects of Childhood Trauma

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Do disruptions in your daily routine affect your stress levels and cortisol balance?

Welcome to this insightful episode of the Lifestyle U podcast. In this episode, I will take you on a journey into the world of cortisol levels, circadian rhythm, and stress management. Join me as we uncover the profound impact of circadian rhythm and stress management on your overall well-being. Tune in to have a deeper understanding of these concepts and practical strategies to enhance your daily life.

Helpful Timestamps:

00:00 - Circadian Rhythm's Impact on Health

05:49 - Sleep Patterns and Late-night Eating's Health Effects

07:20 - Improve Sleep with Less Stimuli and Habits

13:03 - Accountability for Stress Management: Shifting Mindset

15:14 - Daily Routine: Incorporate Stress Relief for Well-being

17:33 - Replacing Coffee with Water for Managing Stress

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Welcome to this episode of Lifestyle U podcast.

In this episode, we're diving deep into the topic of childhood trauma. I'll be sharing insights and personal experiences about recognizing and healing from childhood trauma. Drawing from my journey of intense inner child work, I'll be shedding light on the wide-ranging impact of childhood trauma, exploring how it can manifest in adult life, and delving into the link between childhood trauma and mental health. Whether you're curious about the lasting effects of childhood experiences or interested in the journey to healing from childhood trauma, this episode is a must-listen. Join me as I offer insights and guidance on this important topic.

Helpful Timestamps:

00:00 - Generational Impact of Childhood Trauma

03:57 - The Importance of Mental Health for Well-being

06:18 - Understanding and Healing Childhood Trauma in Adulthood

11:53 - The Impact of Past Trauma on Relationships

14:24 - The Trauma of Neglect, Loss, and Parental Stress

16:15 - The Impact of Childhood Neglect on Emotions

22:25 - Childhood Trauma's Impact on Parenting

23:27 - The Impact of Childhood Trauma on Adults

26:51 - Offering Help and Sharing Personal Experiences

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Welcome back to Lifestyle U podcast. In today's episode, "Personality Traits," we'll dive into the impact of personality on health. I discuss top five main personality types and their influence on making positive choices, staying consistent, and achieving health goals. I provide insights on the perfectionist, the helper, the achiever, the challenger, and the skeptic, offering valuable advice for each personality type. Stay tuned for an eye-opening discussion that will help you understand yourself better and make informed decisions for a healthier lifestyle.

Helpful timestamps:

00:00 Seeking perfection can result in burnout.

04:46 Embrace imperfection and take meaningful action towards improvement.

08:23 Prioritizing your health

12:06 Balancing career and personal life.

15:32 Difficulties in making lifestyle changes and self-sabotage.

17:31 Struggling with fear of failure and indecision.

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Welcome to the Lifestyle U podcast! In this compelling episode, join me as we embark on a deep exploration of the intricate subject of self-sabotage. We'll dive into its nature, signs, and manifestations, with a particular focus on the context of health and weight loss. I'll be sharing personal and client experiences, shedding light on how unexpected life events can trigger self-sabotaging behaviors.

Helpful timestamps:

00:00 Self-sabotage includes procrastination and negative self-talk.

03:37 Recognize and address self-sabotaging behaviors to improve.

07:23 Unexpected challenges led to self-sabotage behaviors.

10:47 Coping without food, addressing uncomfortable emotions. Substitute behaviors.

15:56 Identify and overcome fear to act differently.

17:11 Offer to share helpful article, best wishes.

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Welcome back to the Lifestyle U podcast!

In this episode, I will take you through a comprehensive guide on setting up for success in 2024. I will share my personal goal-setting approach and emphasize the importance of revisiting and holding ourselves accountable to these goals. I will break down my method of dividing goals into business, personal, and relationship categories, offering practical tips for achieving each one. Additionally, I will introduce a powerful technique that has proven to be a game-changer for reaching set goals. Don't miss out on my valuable insights and actionable steps for making 2024 our best year yet!

Helpful Timestamps:

00:00 Setting realistic goals and holding oneself accountable.

03:36 Setting annual, realistic and ambitious goals in life.

09:57 Plan weekly and monthly goals for success.

13:32 Evaluate, adjust, and set SMART goals quarterly.

17:38 Embracing change and self-worth through goal-setting.

22:07 Regularly remind yourself of your capabilities for success.

24:22 Start goals early, don't wait for January.

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Welcome to Episode 141 of our journey together on the Lifestyle U podcast. Today, I open up about my personal life and health. Join me as I take you behind the scenes of my life, sharing exciting updates about getting engaged and purchasing a new home with her fiancé, Zach. I also dive into my health journey, chronicling the shift from a healing phase to embracing a lifestyle that fosters a healthy gut. Stay tuned for an exclusive glimpse into my daily routine, emphasizing on the vital role of balanced meals, quality food, and mindful practices.

Helpful timestamps:

00:00 Life update, proposal, and new house

11:48 Improved sleep, reduced bloating, less inflammation, healthier habits.

16:34 High protein, high-fat breakfast, reduces energy crashes and cravings.

19:19 Prioritizing high-quality organic food

20:45 Balanced meals. Eat veggies first, then protein and fat, and save carbs for last.

25:47 Grounding for 2-5 minutes balances energy, improves well-being.

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Welcome to this episode of the Lifestyle U podcast, where your host, Lacey Iskra, becomes your guiding light through the maze of the holiday season. In this episode, Lacey shares her wisdom on maintaining health and wellness during the festive period, acknowledging the unique challenges it poses for those on health, fitness, or wellness journeys. Tune in to equip yourselves with the tools you needed to approach the holiday season with a balanced and mindful perspective.

Helpful timestamps:

00:00 Set achievable December goals, avoid unnecessary shame.

04:01 Set achievable goals, build momentum, stay committed.

08:30 Set boundaries, limit alcohol for self-care.

11:20 Reflect on alcohol, set boundaries, prioritize well-being.

17:00 Enjoy holidays, set realistic goals, happy new year

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Feeling a lack of energy around 2-3pm and needing a nap? Figured that is "normal"? While it may be normal, it's not optimal and there are a few reasons for it. On today's episode, I want to share the reasons why we have the 2pm crash, how to solve it through nutrition and lifestyle, my newest obsession (that's related I promise), and more!

Time Stamps:

(0:09) That 2pm Crash

(2:45) We All Know This Feeling

(4:20) Our Cortisol Spike

(7:40) Your Eating Patterns

(9:45) Savory Over Sweet

(14:40) Investing in a Standing Desk and Walking Treadmill

(17:45) Black Friday Promo

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Nutrition labels can be extremely confusing for a number of reasons so on today's episode, I want to walk you through everything you'll need to know on how to read a nutrition label accurately and what to pay attention to. Whether you're just starting your health journey or looking for some advanced tactics, you'll find them in this episode! Be sure to share this with a friend if you found it valuable!

Time Stamps:

(0:16) Nutritional Labels

(2:46) What to Look For

(5:12) My Low Carb Days

(5:52) What I Pay Attention To Now

(6:05) Green Washing

(7:40) Third Party Tested

(9:24) Choosing Animal Products

(14:06) Grass Fed and Grass Finished Meat

(15:50) Wild Caught Fish

(16:02) Chicken and Eggs

(20:08) List of Ingredients in Food

(22:48) 5 Ingredients or Less

(27:10) “Fortified”

(29:30) Natural Flavors

(32:55) You Know Where to Find Me

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I want you to be the best possible human you can and as we head into 2024, there is a concept called the Wellness Wheel that arguably captures holistic health the best way I know. I'll discuss the different parts of the wheel, tips for each specific area, why a vision board is important, and more!

Time Stamps:

(0:17) The Wellness Wheel

(2:16) The Sections of the Wellness Wheel

(2:57) Physical Wellness

(3:38) Tips Around Physical Wellness

(6:22) Emotional Wellness

(7:38) Tips on Improving Emotional Wellness

(9:40) It’s Okay to Ask for Help

(10:30) Spiritual Wellness

(12:00) Tips on Spiritual Wellness

(13:39) Vision Board

(18:24) Intellectual Wellness

(19:02) Tips to Improving Intellectual Wellness

(22:19) Social Wellness

(24:18) Occupational Wellness

(27:10) Tips on Occupational Wellness

(28:10) Environmental Wellness

(29:20) Tips on Environmental Wellness

(31:20) Let Me Know If You Have Any Questions!

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I've touched on PCOS in past episodes but wanted to dedicate an entire episode to this topic and share a key part about PCOS most coaches don't talk about. Did you know there are multiple types of PCOS? In this episode, I'll cover each type, define PCOS, what to look out for, and more!

Time Stamps:

(0:16) All Things PCOS

(4:03) What is PCOS?

(6:30) Types of PCOS

(9:30) What To Look Out For

(11:30) Insulin Resistant PCOS

(12:59) Inflammatory PCOS

(14:37) Post Pill PCOS

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Change is hard. I completely understand the fear and pains that change brings but I promise it's the only way to improve in life and get what you want. Given that, I want to talk about change, some common errors when it comes to approaching change, the 4 stages of change, and more!

Time Stamps:

(0:15) Why Change is Hard

(2:35) Common Errors When Approaching Change

(10:30) When We Change One Thing, We Change Another Thing

(15:00) Brushing Your Teeth Example

(17:20) The 4 Stages of Change

(20:30) When Relapse Happens

(24:55) Parting Advice

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I've been wanting to talk about this topic for a long time and it hasn't felt right until now and despite the stigma around it, I think it's valuable information for you to have. Today, I want to talk about macrodosing mushrooms, specifically psilocybin. I've experienced a host of benefits from consistently micro-dosing and no, I'm not seeing pink elephants or the walls aren't melting. I'll explain the benefits, common misconceptions, and more!

Time Stamps:

(0:20) Micro-dosing Mushrooms

(1:00) Macro vs Micro-dosing

(3:51) How to Change Your Mind by Michael Pollen

(4:40) This is Currently Illegal in Most States

(12:00) My Thoughts on the Higher Power and Throwing Us a Bone

(13:50) Rumors on Why It Was Made Illegal

(16:44) Details on Micro-dosing

(21:26) Advice on Micro-dosing

(21:47) Unique Benefits

(24:53) Chronic Pain Management

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Let's talk about another topic that doesn't get as much attention as it should but could be disrupting a lot of your hormone, gut, and other systems of your health. I'm talking about EDC's or endocrine-disrupting chemicals. I'll explain what these are, what they can cause in the body, and what we can do to mitigate the effects of them.

Time Stamps:

(0:10) Our Free 4 Day Hormone Health Challenge

(2:12) What Are Endocrine Disrupters?

(6:50) What EDC’s Can Cause

(15:08) What Products To Look Out For

(18:20) What You Can Do to Help

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It might sound weird that I'm talking about this topic around parasites but I promise it's not if you've been following my content or my journey recently. I'll do my best to spare you some of the TMI/graphic parts but what I do want to cover are the basics around parasites, what to do if you think you have a parasite, why the full moon plays such a huge role, and more!

Time Stamps:

(0:12) Talking Parasites

(1:35) What Are Parasites?

(5:30) Parasites and Full Moons

(9:12) How to Know If You Have A Parasite

(13:32) Where You Can Pick Up a Parasite

(17:00) My Experience with a Parasite

(19:32) Cravings Around the Full Moon

(23:40) Lifestyle Habits to Limit Parasite Impact

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Do you know why blood sugar matters? What spiking your blood glucose too often does to your hormones? Ever wonder why you feel differently when you eat certain foods at certain times? I want to break all of this down and more so you'll understand this important concept and leave you with some practical strategies.

Time Stamps:

(0:30) Why This Is So Important

(2:20) Shame and Guilt Around Sugar

(6:10) Why Blood Sugar Matters

(10:00) Understanding Healthy Glucose Levels

(11:14) Being Estrogen Dominant

(15:55) How to Maintain Healthy Glucose Levels

(20:15) Vegetables and Fiber First

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There are certain habits that are holding you back and keeping you stuck and on today's episode, I want to shed some light on those! I'll be going through 5 specific habits that have changed my life and my client's lives for the better and hopefully they will help you too!

Time Stamps:

(0:28) Habits and Choosing One

(1:20) Ditching Fragrances

(4:38) Hormonal Birth Control

(9:22) Skipping Breakfast

(12:00) Taking Random Supplements

(14:25) Overtraining or Under Exercising

(17:18) Too Much Blue Light Especially At Night

(20:43) Staying in a Calorie Deficit Too Long

(24:57) Recapping

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More and more of the women I speak to interested in coaching need a reverse diet from years of yo-yo dieting and metabolic adaptation. What I want to share in this episode is an overview on reverse dieting, how to implement a reverse diet, and how to know if you need one to begin with!

Time Stamps:

(0:28) Helped Over 1,000 Women and A lot Need a Reverse Diet

(1:38) What is Reverse Dieting?

(4:15) How to Implement a Reverse Diet

(7:50) Where to Start with a Reverse Diet

(13:30) Two Ways to Go About a Reverse Diet

(20:52) Tips Outside of Reverse Dieting

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After a few discovery calls recently, I wanted to talk about a theme that was revealed to me through these calls and why this is such an important topic to talk about. Our bodies thrive off of protein in several major ways and a lot of women I talk to are at a severe deficiency. We'll talk all things protein and how to increase your daily protein intake to live a higher quality of life.

Time Stamps:

(0:37) Few Discovery Call Themes

(2:50) Hormone Health and The Star of the Show

(7:10) Signs You’re Not Getting Enough Protein

(15:00) Becoming Bulky Is The Hardest Thing Ever

(15:30) Complete vs Incomplete Protein

(18:00) How to Increase Protein

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This could be the root cause of why you've been struggling to lose weight and feel great in your skin. I have dealt with chronic inflammation now for years and on the exterior it wasn't that bad. On the inside comparing how I used to feel vs how I feel now, it's night and day. I want to talk about signs and causes of inflammation, how to start creating a better environment for yourself, ways to reduce chronic inflammation, and more!

Time Stamps:

(0:10) Talking Chronic Inflammation

(1:49) What is Chronic Inflammation?

(3:48) Looking Back At My Past

(4:01) Signs of Inflammation

(7:30) Causes of Chronic Inflammation

(14:08) How to Create a Chronic Free Inflammation Environment

(18:13) Ways to Reduce Chronic Inflammation

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Being educated about your body is so important and especially when it comes to your menstrual cycle health. In today's episode, I want to over the 4 phases of your cycle, what to expect in each, what foods to potentially eat, and how to know what phase you're in! Trust me, life gets so much better when you are equipped with this knowledge!

Time Stamps:

(0:10) Talking Our Cycle

(1:10) What is Cycle Syncing?

(2:13) Different Phases of Our Cycle

(4:38) Phase 1 Cycle Syncing

(7:10) Phase 2 Cycle Syncing

(9:10) Phase 3 Cycle Syncing/Summer Energy Stage

(11:18) Phase 4 Cycle Syncing/Fall Season

(15:06) How to Know Which Phase You’re In

(17:00) Cheat Sheet Coming Soon

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Feeling like your relationship with food could use an upgrade? Not sure where to start improving it? Today's episode is for you! Trust me, I've been there and so have hundreds of my clients. I want to share with you the top 5 ways that have helped me and clients at LifestyleU improve their relationship with food, overcome food guilt, and understand what more of what they are putting into their body.

Time Stamps:

(0:20) How to Improve Your Relationship with Food

(2:12) Including All Food Groups

(3:08) Learn the Basics of Nutrition

(5:05) The Importance of Protein, Fat, and Carbs

(12:15) Moving Your Body

(13:40) Trying New Things

(17:00) Embracing Change

(21:13) Quit Labeling Foods As Good or Bad

(28:15) Food Guilt

(31:20) You Know Where to Find Me

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You probably know your liver helps with processing alcohol and detoxifying the body but did you know it plays over 500 roles in the body? I'm bringing back my sister Kira on the show to talk about liver health and how important it is to your overall health. We'll cover some red flags and green flags, how to give your liver a break and aid it, what the liver actually does for us, and more!

Time Stamps:

(1:38) What Does the Liver Do?

(3:40) Explaining Cortisol

(6:30) Detox’s Grand Central Station

(8:40) Aiding Your Liver

(13:30) Obvious Liver Issues

(18:20) Signs of a Good Liver

(19:00) Liver and Alcohol

(23:30) Giving Your Liver a Break

(30:00) Free Radicals

(37:45) DM Use Dry Brush For the Tutorial

(38:30) Where to Find Kira

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Until you're able to do this one thing, reaching your goals will always feel like an uphill battle. I'm talking about shifting your identity. You've probably heard me talk about this in previous episodes but I want to drive this concept home because it's that important. I have no shame in admitting I want to be a millionaire and I need to shift my identity and habits as someone who is a millionaire before it ever happens. Listen in to find out why!

Time Stamps:

(0:20) Shifting Your Identity and Setting Goals

(4:50) Why Humans Inherently Want to Stay the Same

(7:40 Tony Robbins and The Core Values

(10:38) Odd Comfort to Self-Loathing

(13:53) How Do You Label Yourself?

(19:45) My Millionaire Habits

(25:25) I No Longer Identity As Having ADHD

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Do you have a morning routine you love and that serves you in the best way possible? Through my hormone healing journey and in different seasons of my life, my morning routine has changed a bit and it should! The #1 thing I've been consistent with throughout that time though is not picking up my phone first thing in the morning. In this episode, I'll explain why that's important, things you'll want to consider for your morning routine, what my current morning routine looks like, and wrap up with an exercise I want to share!

Time Stamps:

(1:03) Most of Us Have a Morning Routine

(2:20 Rewinding 5-6 Years Ago

(3:20) Stay Off The Damn Phone in the Morning

(11:00) Starting A Gratitude Practice

(15:00) Building Self-Trust with Yourself

(16:16) Starting with a Play By Play of Your Day

(19:25) Habit Stacking and Finding Your Formula

(20:30) My Current Morning Routine

(23:28) An Exercise I Want to Share

(28:00) What I Found Out About Myself

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You know I love talking and discussing things about hormone health because this healing journey has changed my life. I want to share with you my top 3 FREE favorite tips when it comes to benefiting your hormone health. You might have heard me talk about some of these concepts before but… have you implemented them? Let this episode serve as a reminder and start implementing these!

Time Stamps:

(1:06) Tip #1: Exposure to Natural Sunlight

(3:58) Your Circadian Rhythm

(6:10) Tip #2: Eating a Nutritious Breakfast

(9:17) Why Breakfast is Important

(10:20) Hormone Health

(13:02) Tip #3: Prioritize Rest and Sleep

(14:32) Why Rest is Important

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The majority of us have lost the connection between us and the earth and there are powerful benefits to reconnecting to it. How do we do this? Through grounding and earthing and I promise it's much easier than it sounds. Standing in the grass barefoot for example is a great way to ground yourself and reap the benefits including reducing inflammation and pain, improves blood flow and energy, and more! I'll explain more benefits and how to easily start!

Time Stamps:

(0:25) In BC for a Family Reunion

(1:15) Talking Grounding/Earthing

(4:45) Why Modern Shoes Keep Us From Grounding

(5:23) Benefits of Grounding

(10:46) How to Start

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I talk a lot about metabolism and hormones and I wanted to give you a more tactical episode all around how to speed up your metabolism. This is what we help our clients with at LifestyleU and we've gotten really good at it. We'll discuss the 4 parts of metabolism, building muscle and the importance of protein, staying hydrated and managing stress, and why you shouldn't skip breakfast.

Time Stamps:

(0:16) How We Can Speed Up Our Metabolism

(0:50) What is Metabolism?

(2:06) The 4 Parts to Metabolism

(7:00) Building Muscle Through Strength Training

(10:06) Prioritizing Protein

(11:40) Staying Hydrated

(12:40) Managing Stress Levels

(13:05) Don’t Skip Breakfast

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Summer 2023 is officially here and I want it to be your healthiest and happiest ever. I want to give you 5 tips that have helped me and the clients at LifestyleU thrive during the summer months. If you've listened to a summer tips episode before, I've got some new ones for ya! Let me know which one you'll be implementing and happy summer!

Time Stamps:

(0:20) Staying On Track in the Summer

(2:35) Tip #1: Setting Non-Negotiables

(5:40) Where to Start

(6:28) Tip #2: Figure Out Your Summer Boundaries

(9:28) Tip #3: Choose Lower Calorie Beverages

(13:46) Tip #4: Planning Out Your Nutrition

(18:30) Tip #5: Getting Enough Sleep

(21:45) Recapping

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Switching it up since I've been talking a lot recently about science and hormones and wanted to chat about a topic I've been wanting to talk about for awhile and that is attachment styles. After being single for 6 years and therapy, I finally understood attachment styles in my own life and now, being in a relationship with Zach who is a secured attachment style man, it's clear what roadblocks I faced in past relationships. I want to share with you the 4 styles, why this is important, and what to do if you're not a secured attachment style.

Time Stamps:

(0:30) Attachment Styles and Why It’s Important

(1:18) The Book Attached

(3:48) The 4 Attachment Styles

(4:48) Don’t Blame Your Parents

(7:00) My Attachment Style

(9:18) Avoidance Style

(10:38) Disorganized Style

(11:28) Secure Attachment Style

(14:34) My Relationship with Zach

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I touched on cortisol in my last episode and wanted to go on a deeper dive on the topic. I've learned so much about this hormone since going through my own hormone journey and it's crazy the impact it has on your body. I'll explain what cortisol is, issues with elevated cortisol, how we balance our cortisol, and more!

Time Stamps:

(0:42) Why This is Important

(2:18) What is Cortisol?

(4:25) Issues with Elevated Cortisol

(8:21) How Do We Balance Our Cortisol Levels

(14:14) Why I Love Cold Showers

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After going through my hormone journey the past couple of years, it has really opened my eyes to the importance of good hormone health. We understand now that calories in, calories out is only part of the equation to fat loss. I want to share with you some of the essential hormones to get tested if you feel this is the right path for you but also explain why hormones are not the root cause of your issue.

Time Stamps:

(1:50) My Hormone Journey

(4:35) Hormones and a Calorie Deficit

(5:26) Insulin Levels

(6:20) Cortisol

(12:20) Estrogen and Progesterone

(18:36) Hormones Are Not a Root Cause

(20:52) Feel Free to Reach Out to Me!

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Buying organic can get expensive and knowing which produce to ideally buy organic and what you can buy conventionally will save both your wallet and potentially your gut and hormone health. I want to cover the dirty dozen and the clean fifteen when it comes to produce today. I won't talk politics so no worries there. I want you to be informed based on the data what foods to look out for and what foods are safer to eat non-organically.

Time Stamps:

(1:54) What Are The Dirty Dozen?

(3:42) Our Endocrine System and GMO’s

(6:10) Defining The Dirty Dozen

(15:06) The Clean 15

(19:54) DM Me for Our Cheat Sheet

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I've talked about alcohol before on the show but it's been awhile and there's actually a story I've never told on this show yet that I wanted to share. Growing up, I always wanted to fit in with the crowd and I started drinking at an early age. I'd pretend to drink more but throw it out and act like I was more drunk than I was to fit in. Young Lacey. I want to share with you the reality of alcohol and I'm not saying don't drink ever again but I want you to know it's impact on your goals.

Time Stamps:

(0:40) My Alcohol Tolerance

(3:40) My Realization Last Year

(5:45) I Don’t Drink vs I’m Not Drinking

(8:25) Alcohol Disrupts Our Gut Microbiome

(12:35) Alcohol and Increased Cortisol

(15:18) Drinking Liquor with a Low Calorie Mixer

(18:00) Glass of Water After Each Drink

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I can't wait to share the rest of my top 10 lessons with you in this episode! It's still crazy to think about the position I am in now vs 4 years ago and I'm so grateful to you and everyone that's supported me so far! I think you'll enjoy these next 5 lessons and hopefully this series allows you to keep going when times get tough or you need some inspiration.

Time Stamps:

(0:13) Part 2 Coming At You!

(1:09) Recapping Last Week’s Episode

(1:38) #6: Product and People First

(5:07) #7: Self-Development Is A Never Ending Journey

(9:35) Prioritizing the Process

(13:20) Investing in a Mindset Coach

(17:15) Someone Calling You Fat Example

(22:16) #8: Business is a Reflection of Your Current State

(23:54) #9: Condition Yourself for Success

(28:10) Acting As If

(30:26) #10 Don’t Worry About Having it All Figured Out

(32:18) Please Rate, Subscribe, and Review

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I recently passed the 4 year benchmark in my business and it's crazy it's been 4 years since I stopped serving tables and went all in on my dreams. So much has changed in that time including me multiple times so I want to share with you my top 10 lessons I've learned in that time. I loved talking about these points so much that I was 30 minutes in after only 5 so this is Part 1 of my top 10 list. Be sure to tune in next week for Part 2!

Time Stamps:

(0:20) Top 10 Lessons of Self-Employment

(3:15) #1: Growth Comes Out of Your Comfort Zone

(10:36) #2: Failure is a Good Thing

(15:00) #3: Follow Your Passion and Trust Your Gut

(19:55) Recent Gut Health Challenge

(20:55) #4: Write Down What You Want

(25:38) Manifesting Zach

(29:36) #5: Believe in Yourself

(35:20) Saving the Rest for Next Episode

(36:35) Please Rate the Show If You Enjoyed It!

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Body image issues have been running rampant over the last 40-50 years especially and it's no mystery why. From social media to seeing Victoria Secret models, we as human beings compare ourselves to others for a variety of reasons and this can lead us to feeling down about ourselves and how we look.

I am no exception as I've dealt with body image issues in the past and I've had many versions of how my body looks over the years. From bodybuilding to going through my hormone healing journey and gaining some body fat, I've felt this too.

I want explain what is body image, what negative body image looks like, and tips on improving body image.

Time Stamps:

(0:12) Talking Body Image

(1:02) My Former Life as a Bodybuilder

(4:35) What is Body Image?

(8:29) Body Acceptance

(13:07) What a Negative Body Image Looks Like

(19:25) Tips for Improving Body Image

(24:21) Self-Care

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I've learned so much on hormone healing journey over the past few years and I wanted to let you guys in on how it going! I just received the results from my latest DUTCH test and I couldn't be happier with the results. We've come a long way and if you think you're dealing with hormone issues as well, I want to share some common symptoms and 10 natural ways to balance your hormones.

Time Stamps:

(0:22) Healing Your Hormones

(0:35) My Hormonal Healing Journey

(3:30) Results From My Latest DUTCH Test

(5:43) Commons Signs of Hormonal Imbalances

(8:20) Anxiety

(11:03) Hair Loss

(11:49) Digestive Issues

(12:53) Low Sex Drive

(14:16) 10 Ways to Naturally Balance Your Hormones

(15:22) Eat Enough Protein

(17:00) Engage in Regular Exercise

(18:03) Maintaining a Good Weight For Your Body

(18:54) Take Care of Your Gut Health

(20:39) Stress Reduction Techniques

(22:16) Sleep

(23:12) Consuming Enough Healthy Fats

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You guys… you're gonna love today's episode. I can't wait to share with you Dr. Alka Patel aka the Health Hackivation Doctor! Dr. Patel believes in LIFESTYLE first and you know we are big fans of that. LIFESTYLE is actually an acronym she uses to help her clients and I absolutely loved it and this entire conversation. We talk about the 3 steps to living a healthier life, her LQ test, are stress and burnout the same, and so much more!

Time Stamps:

(0:16) My Guest Today

(6:47) 3 Steps to Living a Healthier Life

(8:31) The LQ Test

(11:15) Components of the LIFESTYLE Test

(13:16) Health is a Verb, Not a Noun

(19:30) Stress and Burnout the Same?

(23:28) Side Effects of Stress and Inflammation

(27:52) 3 Most Important Health Data Points

(34:15) 3 Most Important Lifestyle Habits

(37:45) Where to Find Dr. Alka

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TEDx speaker Michael O'Brien joins me today to discuss a very important topic: how to have your last bad day. Before becoming a coach, Michael was struck head-on by a speeding SUV in 2011 while out on a training bike ride. To him, that was his last bad day and he's now dedicated to help 1 million people have their last bad day too.

We discuss Michael's story, living life through mindfulness, starting meditation, and so much more!

Time Stamps:

(0:10) My Guest Today

(1:08) Michael’s Last Bad Day

(11:05) Living Life with Mindfulness

(21:00) Starting Meditation

(28:30) Being Intentional with Our Lives

(41:28) Where to Find Michael

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I am so excited to have my guest on today my sister Kira! Kira is our holistic nutrition coach at Lifestyle U and today, we are going to discuss the essentials of gut health! We talk about signs of good and poor gut health, what antibiotics do to our gut, nutrition essentials for gut health, and more!

Time Stamps:

(0:18) My Guest/Sister Is On Today!

(1:13) How Kira Got Into Holistic Health

(5:30) Ectopic Pregnancy

(6:20) Signs of Gut Health

(16:12) Antibiotics and Gut Health

(22:45) One Simple Change to Improve Gut Health

(29:11) Nutrition and Gut Health

(36:00) The More Intense Approach

(42:30) Our Gut Health Challenge

(44:14) Where to Find Kira

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I can't wait for you to hear this conversation with one of my good friends (and technically boss) Travis Dalrymple! Travis is the Head of Client Success at Impact Fitness Coaching Academy, a company I work with as well. Travis has a really cool story involving America's Got Talent, building and scaling companies, and now is the master of breaking limiting beliefs with clients inside of IFCA. We talk his story and how to break your limiting beliefs!

Time Stamps:

(0:20) My Guest Travis AKA The Trav Train

(2:00) Travis’s Story (The Long Version)

(6:50) Becoming the Master of Breaking Limiting Beliefs

(9:20) What Are Limiting Beliefs?

(11:55) Breaking Old Beliefs and Creating New Beliefs

(24:00) Cold Plunge/Antartica Example

(42:55) Hiring a Mentor

(48:20) Travis’s Future Book

(50:02) Where to Find Travis

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There's so much I've learned recently about adrenal fatigue that I wanted to share it with you all today! This could be the "mystery" reason why you feel off but all of your lab work comes back as "normal". If you feel like something isn't right with you and it could possibly be adrenal fatigue, listen in today and hopefully it helps you down the right path!

Time Stamps:

(0:10) Talking Adrenal Fatigue

(2:08) Signs of Adrenal Fatigue

(3:25) How Adrenal Fatigue is Typically Diagnosed

(4:35) Why Adrenal Fatigue Happens

(12:02) Taking a Break From Coffee

(16:58) Defining Anxiety

(18:18) Creating a Safe Space for Your Brain

(19:35) Supplementation

(21:30) Please Reach Out If You Have Any Questions!

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On today's episode, I have with me two entrepreneurs in the supplement/nutraceutical space Zack and Vincent from Lifestacks Supplements to talk about a wide variety of topics around living a healthy life. While you know I'm not the biggest fan of fasting especially for women, it has potential benefits if done correctly with proper guidance and supervision. Moreover, what we discuss with MCT's, digestion, and metabolic health will definitely help you in your health journey!

Time Stamps:

(1:03) Zack and Vincent’s Story

(7:00) Coffee Creamer

(9:05) What Are Nutraceuticals

(13:20) Benefits of Fasting

(20:47) Eustress vs Distress

(21:30) Digestion and Fasting

(22:18) Metabolic Health

(28:17) Electrolytes

(36:36) Where to Find Life Stacks

Check Out Lifestack's Website

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Yep you read that right! You can travel extensively and have the body you want! In today's episode, I want to recap my month on the road to varies retreats and weddings, how I ate out so much and still kept my weight the same, and even enjoyed a few cocktails in the process!

Time Stamps:

(0:25) Just Got Back From a Month on the Road

(1:38) Our First Week

(5:48) Nailing Breakfast

(8:48) Dinner

(11:15) Don’t Love to Drink But Had A Few

(13:00) Business Retreat in Austin, Texas

(18:50) So Excited For Chicken, Rice, and Broccoli

(20:57) Headed Down to Cabo

(22:50) Our Non-Negotiables

(25:38) Having Dessert Everyday

(28:00) Opening a Few 1-1 Coaching Spots

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A conversation LONG overdue and I'm so excited for this one and to share with you my coach Jenn Chino! Jenn and I have been working together for a good awhile now and there's so much to share about her story along with some health and fitness topics including whether diet and exercise or genetics is the determining factor to gaining your dream body, how to get to the root cause, top tips for coming off birth control, and more!

Time Stamps:

(0:18) My Coach Jenn

(1:16) Jenn’s Story and the Holistic Journey

(6:53) Why It’s Not Always Genetics

(10:53) How to Know When You Get to the Root Cause

(17:10) Top 3 Tips After Coming off of Birth Control

(25:55) Eustress vs Distress

(29:29) 3 Tips to a Healthy Lifestyle

(41:06) Where to Find Jenn

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I hope you enjoyed Part 1 of improving your money mindset (definitely go back and listen to Part 1 if you didn't yet) and I wanted to continue this money mindset conversation by talking about my past beliefs and money story, how I started to embrace the energy flow of money, the misconception of hard work and money, and more!

Time Stamps:

(0:20) Make Sure You Listen to Part 1

(3:00) My Friends Call Me Cheap

(6:20) I Started As a Server

(10:13) Creating Your Financial Story and Beliefs

(12:00) Embracing Your Money Energy Flow

(13:52) A Misconception about Hard Work and Money

(18:55) Other Limiting Beliefs

(20:14) Helping Journaling Thoughts

(21:50) 4 Helpful Money Mindset Thoughts/Principles

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Money can be a really weird topic to discuss and one I've worked on a lot as far as my money mindset but I wanted to talk about it in this 2 part series because, once you work on it, you'll be amazed at how much less fear you have around money and your finances. Like it or not, money allows us to do the things we want in life and having a healthy relationship with money is a must. Enjoy and stick around next week for Part 2!

Time Stamps:

(0:20) Been Working on My Money Mindset and What It Is

(4:37) Helpful Money Mindset Questions

(8:33) Reflect on Your Financial Perspective

(14:40) Writing Your Financial Goals Down

(15:58) Monitor Your Spending

(19:14) Commit to Change

(20:58) Part 2 Next Week

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If you're an avid listener, then you know how important strength training is to your fitness and health but have you ever wondered how it benefits you specifically? I have the episode just for you then! I want to break down what I believe are the top 10 benefits when it comes to strength training and our overall health. Let me know if you'd add any to the list!

Time Stamps:

(0:18) Benefits to Strength Training

(1:54) 4 Ways Your Body Burns Calories

(4:50) The Role of Visceral Fat

(5:59) Improved Bone Health

(11:18) Increasing Energy

(12:28) Increases Body Image and Confidence

(14:43) Improved Mood

(16:02) Improved Mobility

(18:23) Improve Brain Health

(20:42) Living Longer

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We're back for Part 2 of my top 10 mindset hacks series! I hope you enjoyed the first 5 hacks and maybe even started implementing some of them already! Can't wait to share with you the next 5 and please let me know which one was your favorite!

Time Stamps:

(1:55) Recapping Part 1

(3:22) #6: Keeping an Open Mind

(7:30) Onlyfans Example

(10:30) #7: Focus on Progress Over Perfection

(12:28) #8: No Failures, Just Feedback

(16:13) #9: Practice Being the Future You

(18:25) #10: Surround Yourself with Like-Minded People

(25:30) Recapping

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I have learned a lot over the years when it comes to mindset and I want to share with you my top 10 mindset hacks that I use in my own life on a daily basis and what I instill in my clients as well. My hope with this series is that you'll implement one, two, or even all ten in your life at some point! Enjoy part 1 and look out for part 2 coming out next week!

Time Stamps:

(0:40) Part 1 of My 10 Mindset Hack Series

(2:15) #1: Labeling Thoughts

(5:25) #2: Ask Your Brain Questions

(9:15) #3: Learn to Take Constructive Criticism

(14:58) Defining a Trigger

(15:38) #4: Gratitude

(20:50) #5: Start Small with Change

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I recently hired a mindset coach and I've been learning so much and I wanted to share a key framework with you today! I'll explore the connection between our internal experiences and how they impact our behavior and decision-making. I'll also discuss practical strategies for gaining greater self-awareness, such as mindfulness techniques and journaling. Join me as we delve deeper into the inner workings of the mind and learn how to better understand ourselves. Whether you're looking to improve your relationships, career, or overall well-being, this episode will provide valuable insights and tools for mastering self-awareness.

Time Stamps:

(0:15) Recently Hired a Mindset Coach

(1:33) 50,000 to 60,000 Thoughts a Day

(4:05) Play Along with Me and Close Your Eyes

(6:40) “I’m Not a Runner” Identity Example

(9:45) Thought, Feeling, Emotion, Action Cycle

(11:51) What is a Thought?

(13:36) Describing a Feeling

(16:45) Why Meditation is Important

(18:18) Struggling with Imposter Syndrome

(22:01) You Have Thoughts, You are Not Your Thoughts

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Are you feeling overwhelmed by the never-ending to-do list? In today's episode, I'm sharing the strategies of time management that have allowed me to get more done in less time. Whether you're a business owner, a student or an employee, these strategies will help you maximize your efficiency and reach your full potential. Don't miss this episode and start boosting your productivity today!

Time Stamps:

(0:15) Time Management/Productivity Hacks

(3:18) Starting Your Day Off with Intention

(4:20) Avoiding Your Phone for the First Hour

(5:37) Simplify Your Surroundings

(9:45) The Palmadoro Method

(11:2)) Eating the Frog

(12:08) Getting To Do Lists

(13:32) Reducing Busy Work

(16:44) Capitalizing on Peak Performance Hours

(19:04) Avoid Multi-Tasking

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Are you curious about how our body's drainage system works? I recently started learning about this after hiring my coach and wanted to share what I've learned with you! In this podcast, we dive deep into the inner workings of our body's drainage pathways. From the lymphatic system to the kidneys and beyond, we will explore the ways in which our body gets rid of waste and toxins. Join us as we break down the complex processes into easy-to-understand explanations, making this podcast perfect for those looking to expand their knowledge on human anatomy and physiology. Get the inside scoop on how our body keeps us healthy and functioning optimally.

Time Stamps:

(0:12) Our Bodies Drainage Pathways

(4:40) Multiple Drainage Pathways

(4:55) The Skin and Sweating

(5:51) The Liver

(6:18) The Colon

(7:33) Lymph Nodes

(10:08) How to Support Your Drainage Pathways

(17:42) What Foods to Avoid

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Did you know that only 12% of people who set New Year's Resolutions actually achieve them? I want you to be in that 12%! While I've talked about goal setting a few times on the podcast, I wanted refine some of the ideas I've shared and give you a goal setting sheet if you're interested!

Time Stamps:

(0:44) Setting New Year’s Goals

(2:22) 12% of People Achieving Their Resolutions is Scary

(3:28) SMART Goals

(6:06) Put Time Into Planning

(7:20) Limit Your Goals

(8:28) Avoid Repeating Past Failures

(12:50) Change is a Process

(14:53) Renewing Your Motivation

(17:18) Support/Accountability

(21:40) My Goal Setting Strategy

(27:55) Goal Setting Sheet/Masterclass

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I hope the title got your attention because we are talking fear of failure and I am determined to help you push through your fears in 2023! I've experienced fear and anxiety a lot, I've done a lot of work on myself, and I want to share what I've learned about fear of failure and how to use it to your advantage.

Time Stamps:

(0:08) Hope Everyone Had a Great Christmas!

(1:05) The Fear of Failure

(5:30) My Experience with Fear and Anxiety

(8:23) Using Failure to Your Advantage

(9:34) Why Fear of Failure Exists

(16:06) I Scored Too High in Optimism

(21:38) Figure Out Where the Fear Comes From

(22:45) Think Positively

(26:13) What’s the Worst Case Scenario?

(32:10) Plan To Fail

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I can't believe I'm 90 episodes in and I'm just now talking about this critical nutrition topic! I've touched on this in past episodes but wanted to create an episode dedicated to everything macronutrients. What are they? How much do you need of each? Why are they important? All of these questions and more will be answered!

Time Stamps:

(1:21) What Are Macros?

(4:34) Protein

(5:50) Animal vs Plant Protein

(8:50) Ideal Daily Protein Intake

(9:50) Carbohydrates

(14:35) Fats

(18:00) Omega 3, 6, and 9

(21:06) How to Read a Nutrition Label

(28:00) Balanced Meal Guide

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I know this time of year can prove especially difficult when it comes to sticking to your health and fitness goals so I wanted to share some tips with you! These tips have helped not only me but our clients at Lifestyle U continue to crush it while enjoying the holidays with their friends and family.

Time Stamps:

(0:30) Sick Since Scottsdale

(4:18) Take a Look and Adjust Your Goals

(5:03) Time with Family and Friends

(5:50) Snack Wisely

(7:02) Portion Control

(7:50) Practice Mindful Eating

(8:24) Get Quality Sleep

(10:33) Taste Testing

(12:25) Limit Your Liquid Calories

(14:00) Avoid Process Foods

(16:40) Drawing the Line

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I have been working with a metabolic health coach over the past few months (@lifeasjenn) and wanted to share some of the lifestyle changes I've made that have been the biggest difference! I hope you incorporate at least one of these tips into your life as well!

Time Stamps:

(0:14) Coming At You Live From Scottsdale

(6:06) Getting Outside First Thing in the Morning

(8:57) Breakfast an Hour After I Wake Up

(11:40) Morning Hunger and Blood Sugar

(14:52) Coffee After Breakfast

(20:20) Coconut Water

(29:15) 90% Organic

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My guest today, Jaime B. Haas, is founder of the Jaime B.
Haas Method, a guided process that draws from spirituality, positive psychology, mindfulness and life experiences.

The Method helps individuals heal from intergenerational, societal and emotional trauma, freeing them to reconnect with their personal power, gain clarity on what they really want to achieve in life, and dismantle any deep-seated beliefs holding them back from moving forward.

Her work is motivated by a painful past until, at 40, she came to a place of complete surrender. Her approach is rooted in the belief that when you focus on finding the root of the pain and the
related stories you’ve told yourself you will be able to change the way you see yourself and the world.

Known to her clients as the Soul Surgeon, they say her Method has helped heal wounds that no other modality, including therapy, was able to help them achieve and find lasting love—starting with
themselves.

Time Stamps:

(1:14) Jaime’s Story

(5:30) Are Clients Ready To Go Deep?

(7:50) Beliefs and Relationships

(15:03) People Pleasing

(26:50) Being Your Authentic Self

(31:08) Parental Influence

(32:40) Figuring Yourself Out

(41:10) Jaime’s Future Book

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My favorite guest is back to talk about her journey with birth control and recently getting off of birth control. If you are a woman who wants to learn more about the adverse effects of birth control, whether or not you need to be on it, and a lot of critical considerations, don't miss this episode!

Time Stamps:

(0:42) Preface to the Conversation

(1:35) When Jensen First Was Put on Birth Control

(11:35) Adverse Effects of Birth Control

(21:20) Explaining the 5 Day Fertile Window

(29:03) Combating Insulin Resistance

(31:55) The Vegetable Appetizer

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I recently hired a coach to help with my internal health and I've learned A LOT about inflammation. It's crazy the amount of inflammation I had on my body as someone who takes good care of themselves and has been on a raw vegan diet for awhile healing my psoriasis. I want to talk about uncommon ways inflammation shows up in our bodies, the importance of sleep, why you should probably avoid gluten, and more!

Time Stamps:

(0:10) Inflammation in the Body

(1:36) My Personal Experience

(6:00) What Causes Inflammation?

(7:30) Switching Dryer Sheets to Wool Balls

(13:00) Prioritizing Sleep

(17:00) What to Avoid

(20:34) Gluten

(22:00) What to Consume

(22:45) Think the Mediterranean Diet

(23:36) Sneak Peek Into Next Week’s Episode and Order of Food

(25:30) Where to Start

(26:12) Where To Find Me

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We talk a lot about the inner critic and negative thought patterns and I have an authority on the subject with me today to give you actionable strategies, tactics, and how to understand the true role of the inner critic.

Dr. Lambaro focuses on how to crush your inner critic so that you can live a life of purpose, fulfillment, and True Success™, not only in your professional life but also in your personal life, including parenthood. She recently launched Elevate Sports Psychology as a way for athletes and significant power players to up their performance mindset to its most optimum level. For the esteemed psychologist and Shaquille O Neal’s power coach, it doesn’t matter how you compete since it all comes down to how you deal with stress. She has over 100 national media interviews and speaking engagements, including The Today Show, Good Morning America, Dr. Oz, Fox Business News, The Wall Street Journal, Forbes, TEDx Talk, and countless others.

Time Stamps:

(0:23) Dr. Lombardo’s Bio

(1:00) Defining The Inner Critic

(1:54) Drill Sergeant vs Cheerleader

(7:37) Helpful Tools and Strategies

(13:18) Your Confidence and Negative Criticism

(15:17) Explaining the Red Zone

(16:38) Your Self-Talk

(19:10) Your Why Changes

(20:14) Creating Your Values

(24:38) Sport Psychology and the Mind-Body Connection

(37:40) Handling Setbacks

(43:10) The Power of Gratitude

(45:00) Where to Find Dr. Lombardo

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Sharing with you Part 2 of my Plant Medicine Ceremony experience (definitely go back and listen to Part 1 or this won't make sense) and I want to share the second half of the ceremony, what I learned about myself, and more!

Time Stamps:

(0:10) Part 2 of My Plant Medicine Ceremony

(1:18) Drinking the Soup

(5:45) Benefits From the Ceremony

(6:32) My Experience

(14:45) Two Big Cries

(19:00) This is a Safe Place to Share

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I've been really hesitant to share this story but that's a sign I know I need to share it even if it helps one person. I've researched a lot of plant medicine over the years but never took the leap to experience it on my own until very recently. I want to share my experience with Kambo, the spiritual component to it, and what you'll be in store for in Part 2 next week!

Time Stamps:

(0:12) My First Plant Medicine Ceremony

(1:04) What is a Plant Ceremony?

(8:16) My Spiritual Awakening and Body Work

(11:50) Energy Releases

(17:10) The Night Before and Kambo

(18:35) What is Kambo?

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I'm surprised I've never covered this topic as it's own episode yet but definitely wanted to as it has been one of the key reasons for a lot of my client's (and my own) success when it comes to health. fitness, and nutrition. I want to explain the concept of the 80/20 rule if you've never heard of it before, how to avoid falling off during the weekends, why you don't have to be fully on or off after you incorporate the 80/20 rule, and more!

Time Stamps:

(0:14) The 80/20 Nutrition Rule

(1:17) Really Hard to Be 100%

(4:45) Explaining Whole Foods

(8:50) The On and Off Mentality

(12:20) Avoiding the Weekend Fall Off Cycle

(15:50) Summing It Up

(17:10) Thought Experiment

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Looking for a few simple ways to improve your health? I got you! I want to share 5 simple tips that have really helped me in my journey and our clients at LifestyleU live and perform at their best when it comes to their health. You've probably heard some of these before but I'll ask you: are you doing them? This is your reminder that the basics are the most important.

Time Stamps:

(0:12) 5 Simple Tips

(1:45) Drinking More Water

(2:31) Filling Half Your Plate with Vegetables

(4:40) Understanding Macronutrients

(10:26) Go For More Walks

(13:25) Sticking to a Schedule

(16:10) Apologies for the Dog

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If you've followed me for awhile, you know how big habits play into my life and how important I believe they are. How do you create or replace a habit though? Today's episode answers that exact question! I want to share with you the 4 steps of a habit so you'll understand them and how to implement new ones into your life.

Time Stamps:

(0:10) Talking About Habits

(3:35) Your Brain and Habits

(5:22) 4 Simple Steps to Making Habits Stick

(7:00) A Cue

(9:00) A Craving - Desire or Motivation

(11:00) Vegas Story

(15:00) The Response/Reward

(18:16) Habit Stacking

(20:10) Removing Coffee From My Habit Stack and Feeling Lost

(21:29) Tips on Habit Stacking

(22:45) Starting Small

(25:44) Recapping

(27:00) Please Share, Rate, and Review

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This framework was a game changer for me when I learned about it and I can't wait to share it with you today! For those who don't know, a hierarchy is a system that ranks certain things more or less important than others and builds on each level. For nutrition for example, the most important and fundamental level is energy balance. Having energy balance completely dialed in will make a huge difference in your life. After that, focusing on micronutrients is important but only first if we establish a solid energy balance. I'll explain the entire hierarchy of nutrition and my hope is that you can use this as a starting block for where you need to put your focus with your nutrition.

Time Stamps:

(0:30) The Hierarchy of Nutrition

(2:32) Energy Balance

(4:20) How to Figure Out Your Energy Balance

(6:45) Starting with Protein

(10:24) Micronutrients

(13:10) Why It’s a Hierarchy

(14:57) Meal Timing and Frequency

(18:43) Supplements

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Already by the title you probably think I'm crazy. Why would I want to lose weight slowly Lacey? I want to lose the weight now and get my dream body as fast as possible. I've been there too trust me. I want to share with you the 6 reasons why you want to lose weight slowly and why so many of our Lifestyle U clients have kept the weight off for good.

Time Stamps:

(0:13) Why You Want to Lose Weight Slowly

(1:19) The Concept of Metabolic Adaptation

(4:18) Hormones Going on the Back Burner

(7:24) Going Longer Without the Burnout

(8:39) Won’t Hate Your Life as Much

(10:08) More Energy for Workouts

(11:32) Time to Develop the Necessary Habits

(15:26) Avoiding A lot of Health Complications

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One of the biggest issues I've dealt with in the past and what I see women continue to struggle with is the idea of food guilt and shame. We've been taught by Hollywood and commercials that carbs are bad, we should eat as little food as possible, and some of our favorite foods will make us fat. Not only is this damaging but it's just not true. I'll explain my thoughts around food guilt and restriction, the idea of moderation, and of course plugging the journal club because it absolutely helped me in many ways but this way in particular.

Time Stamps:

(0:13) Food Guilt/Shame

(3:30) Restriction

(3:58) Not Labeling Food as “Bad”

(9:00) Moderation

(14:25) Journaling

(21:25) Feel Free to Ask Any Questions!

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You know you've asked the question either out loud or in your head: how do I grow this booty?? Well I'm going to share all of the tips, tricks, and secrets today! As someone who is glute dominant (I'll explain what that is in the episode for those who don't know) it was incredibly frustrating until l figured it out and I don't want you to have to go through the same pain I did!

Time Stamps:

(0:12) How to Grow a Booty

(1:00) My Quad Dominance

(2:50) Eating to Grow

(5:45) Avoiding Excess Cardio

(6:20) Shoot Me a Message

(7:26) Train for Strength

(10:20) David Goggins Quote

(11:18) My Favorite Glute Movements

(12:07) Abduction Movement

(14:08) Thrust or Bridge Exercise

(16:12) Squat/Lunge Exercise

(18:00) Hinge/Pull Exercise

(18:46) Recapping

(20:06) Train Your Full Body

(22:46) Importance of Compound Exercises

(24:48) Examples of Compound Exercises

(27:25) Feel Free to Reach Out!

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My guest today, Rachelle McCloud, LCSW is a Mental Health Therapist and Emotional Wellness. Through years of successfully helping clients move their anxiety, depression, and trauma disorders into remission, she has developed a program that empowers people to skillfully get rid of symptoms and heal. She is also the facilitator of the Facebook group Releasing the Baggage of Anxiety, Depression, and Traumatic Stress where she delivers free training on leading interventions that work well for getting rid of symptoms, not just coping or managing them. Her mission is to empower people to do their own healing work effectively, safely, and skillfully.

Time Stamps:

(1:30) First Step to Overcoming Anxiety

(10:50) New Solutions to Problems

(18:10) Going Back to the Past

(25:15) The Occasional Burst Pipe

(28:30) Exploring New Modalities

(35:00) Where to Find Rachelle

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We talk a lot on this show about habits, emotions, and everything that goes into creating a healthy sustainable life but my guest today is going to talk about step 1 of that journey: our thoughts.

Tracy Pleschourt, the Founder of Self-Made U and the Host of Secrets of the Self-Made Podcast helps men and women create Self-Made wealth and wellness through life coaching. Tracy has mastered and now teaches the critical skills necessary to manage your mind and overcome any obstacle, including overeating, over drinking, time management, career & relationship changes.

Time Stamps:

(0:10) My Guest Today

(1:18) Food Relationships and Thoughts

(5:30) Getting Out of Reaction Mode

(12:45) Numbing Pain vs Feeling Pain

(13:33) Processing Emotions

(18:35) Intentional vs Unintentional

(19:45) The SELF Method

(21:00) Fasting Protocol

(28:38) Where to Find Tracy

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One of the biggest issues that women coming to us at Lifestyle U often admit is that they are tired most or all of the time. This got me to thinking about all the different ways fatigue and being tired can happen and I boiled it down to 5. These 5 I see most in our clients and most I have dealt with in my life as well. Take notes and my hope is that you work on just one of the reasons this week so you can get back to being the badass you are!

Time Stamps:

(0:15) 5 Reasons You’re Tired All The Time

(2:00) Reason 1: Lack of Sleep

(3:50) Naps and Consistent Sleep Routine

(8:15) Reason 2: Poor Diet

(12:00) Example of Whole Foods

(13:35) Reason 3: Sedentary Lifestyle

(15:40) Reason 4: Stress

(18:00) Quick Stress Tips

(19:25) Reason 5: Underlying Medical Condition

(21:50) Please Rate and Review the Show!

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A pivot that has dramatically changed my life for the season I'm in now is understanding my masculine vs feminine energy and how to balance the two. Both have their strengths and my hope is from this episode, you'll be able to identify what you need more in your life from identifying the qualities of masculine vs feminine energy.

Time Stamps:

(0:15) Talking Masculine vs Feminine Energy

(2:18) Debunking Masculinity

(5:00) My Old Roommate

(7:20) Talking Masculine Energy

(13:14) The Feminine Energy

(17:30) Your Shadows

(19:30) Plugging the Journal Club

(23:00) Main Takeaway

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We all have stress but are you addicted to it? I didn't think I was but the more I started to understand stress and what it was doing to me, I figured out I was stressed. I want to explain what stress is, how your body reacts to stress, and few tips on how to lower your stress, and more!

Time Stamps:

(0:10) Talking about Stress

(1:34) What is Stress?

(7:30) Fight or Flight Chemical Response

(18:10) Step 1: Relax

(21:40) Step 2: Unplugging from Your Phone

(23:28) How Stress is Affecting Your Weight Loss

(28:10) Reminders

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The way we talk to ourselves will be the reason we succeed or fail at what we want for our lives. I believe in it that strongly and I've worked so hard on my own self-talk and it's a night and day difference. I want to share with you why we are more negative towards ourselves, the 4 kinds of self-talk, and how to shift that into more positive self-talk.

Time Stamps:

(0:12) Talking Negative Self Talk

(2:25) The Inner Critic

(7:15) The 4 Kinds of Self Talk

(7:30) Personalizing

(9:25) Catastrophizing

(10:26) Polarizing

(15:00) Positive Self Talk

(15:54) Catching the Critic

(22:32) Say It Out Loud

(23:36) Encouraging and Accurate

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We love those long summer nights on the patio, getting out and enjoying life after 2 years of… well you know what happened. I hope you've been getting out more and traveling this summer and wanted to give you some of my top tips for crushing it this summer while still enjoying yourself!

Time Stamps:

(0:14) Currently in Vancouver

(2:15) Summer vs Winter

(5:11) Reassess Your Goals

(5:49) Beverages

(10:08) Planning Ahead

(13:00) Ditch the All or Nothing Mentality

(19:15) Setting Tiny Goals

(22:30) Where to Find Me

(22:44) Goal Sheet

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Part 2 of my detox story (make sure you listen to Part 1 before this) and this part is more of the step by step what I specifically did through the 3-6-9 cleanse. Hopefully you enjoy the details and listening to what stood out to me and if you feel like this would benefit you, definitely check out the book I recommended!

Time Stamps:

(0:10) Part 2 of My 3-6-9 Cleanse

(2:40) Habit Linking

(5:10) Missed The Feeling Amazing Part

(5:52) 6 Day Phase

(8:38) Liver Rescue Smoothie

(12:30) Last 3 Days of the Cleanse

(16:48) Fruit is Underrated

(22:04) Any Questions Please Reach Out

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Different style of episode/series but one I really wanted to share with you if you feel like a detox would be beneficial to your life or sometime in the future. As you know if you've been following my health journey recently, I sat out to heal my psoriasis and that has led me down a path to learning about natural detoxifcation through food. In this first part, I'll talk about more of the theory behind my protocol, explain where I got my information, and what this cleanse entails. Part 2 will be coming next episode!

Time Stamps:

(0:10) My Detox Story

(1:00) Recap on My Journey

(4:10) Omega 3’s

(6:00) Moose Meat and Tofu

(9:24) Woo Woo Part

(15:09) The Medical Medium

(16:18) The First 3 Days

(18:30) Adernal Protection

(21:40) What the Cleanse Entails

(26:20) Quieting Caffeine Cold Turkey

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Take it from someone who was on the team no days off for a few years… rest days are not only important, they are essential to your progress and weight loss. I want to explain from a few perspectives why rest and recovery plays such an important role in our health and what you can do on your rest days instead of going to the gym!

Time Stamps:

(0:07) Rest and Recovery

(0:48) Team No Days Off

(5:00) Struggling with Dieting

(5:58) Our BMR

(6:24) Thermic Effect of Food

(10:00) Alleviate Muscle Soreness

(11:30) Glycogen Stores

(19:38) What to Do with Your Rest Day

(20:40) Where to Find Me

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Increasing self awareness is a life long pursuit and speaking from experience, there were times I thought I was self aware and I definitely wasn't. As I've entered into a relationship recently after many years off, I've found myself being triggered about certain things (don't worry he's amazing) and it just stems from having so much past control over my life and now I've given up some of that control and environment as one does in a relationship. I want to share with you 4 signs you might be lacking self awareness and what to do about it.

Time Stamps:

(0:33) Self Awareness Statistic

(3:35) My Self Awareness Journey

(8:18) Repeating Patterns and Behaviors

(8:59) Not Open to Feedback

(11:18) Opting for Instant Gratification

(15:55) Regretting Decisions

(17:45) Continuous Success

(24:00) Feedback Process

(26:30) Skills to Increase Self Awareness

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In today's episode, we are talking all things period and the menstrual cycle because the more and more I have women coming into our coaching program, the more I find that cramps and cycle health are a huge topic for education. While cramps are normal from a societal standpoint, they can be avoided and are an indication of potential inflammatory issues. I'll explain the entire menstrual cycle and then tips on how to lessen or eliminate menstrual cramps.

Time Stamps:

(0:12) All Things Period

(1:05) The Menstrual Cycle Explained

(3:12) The Follicular Phase

(5:10) Ovulation

(6:18) Luteal Phase

(7:02) Why Cramps Aren’t Normal

(8:48) Symptoms of Cramps

(17:32) Taming Inflammation

(18:05) Anti-Inflammatory Diet

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Continuing our discussion on the compound effect (make sure you go listen to last week's episode if you haven't yet) and in today's episode, we'll talk momentum, how to set yourself up for success, and why your environment is a critical aspect to the compound effect.

Time Stamps:

(0:00) Continuing the Compound Effect

(3:30) Momentum

(6:13) Setting Yourself Up for Success

(9:20) Just Do It

(12:43) Influences

(20:35) Your Physical Environment

(23:15) Acceleration

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While I've talked about the compound effect on a few other podcast episodes, I wanted to give it a solo episode because of the power it has. You've probably heard the "would you take 3 million dollars or a penny doubled every day for 31 days" choice and it's a great example of how the compound effect works given enough time and consistency. I'll share with you some key points to the compound effect and will do a part 2 because I didn't get to cover everything I wanted in today's show so look out for that soon!

Time Stamps:

(0:15) Highlighting the Compound Effect

(1:15) Summing Up the Book Quickly

(3:00) 3 Million vs 1 Penny Compounded

(9:10) The Victim Mindset

(11:40) Action Steps

(14:25) Choices

(16:55) Gratitude

(26:06) Habits

(32:55) Summarizing

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Inspired by a Lewis Howes post/tweet, I found these 8 reasons to be extremely relevant to my life when I've struggled with lacking in these areas so today, I want to share with you and explain these 8 reasons you might not be happy and what you can do to improve them!

Time Stamps:

(0:10) Inspired by Lewis Howes

(1:20) Lack of Healthy Habits

(5:40) Lack of Being in Nature

(7:40) Lack of Intimacy and Real Friends

(10:27) Lack of Play and Games

(12:48) Lack of Purpose and Direction

(15:24) Lack of Sleep

(17:30) Lack of Responsibility

(19:02) Lack of Emotional Stability

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As we get closer to summer, I know you want to lose weight and you might not be seeing the progress you want. In today's episode, I want to share 5 reasons why you might not be seeing the progress you want and what you can change to start seeing progress.

Time Stamps:

(1:48) Are You in a Calorie Deficit?

(4:10) Weighing Your Food and MyFitnessPal

(6:35) Not Moving Enough Throughout the Day

(9:18) Dieting for Too Long

(12:47) Binge Eating

(16:35) Not Measuring Progress Effectively

(19:05) Other Ways to Track Progress

(22:40) Your Mindset

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While last year I had 7 tips for you (Episode 14 if you want more tips!), this year I want to give you 5 tactical tips 2022 style. You've probably heard these tips before but are you doing them? Sometimes, we need reminded more than we need taught and my hope is you implement just one (but hopefully more) of these tips into your life.

Time Stamps:

(0:10) 5 Tips for Staying on Track for Summer

(1:55) Reassess Your Goals

(5:49) Beverages

(8:05) Make the Best Choices Possible

(9:42) Skinny Margarita Hack

(10:08) Plan Ahead

(12:57) Avoid All or Nothing Mindset

(19:18) Setting Tiny Goals

(22:30) You Know Where to Find Me

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Dr. Fred Moss is a "non-diagnosing psychiatrist" who has served the mental health industry for nearly four decades. He has consulted with patients, practitioners, physicians, facilities, organizations, groups, hospitals, nursing homes, shelters, drug/rehab facilities, jails/prisons, and more. Known as the Un-Doctor, Dr. Fred uses conversation, communication, creativity and deep human connection as a tool to help people un-diagnose, un-medicate and then “un-doctor-nate”.

We talk about all of Dr. Moss's podcasts, his transition to a more holistic approach, and discuss his new book, "The Creative Eight".

Time Stamps:

(0:14) Dr. Moss

(1:20) All of Dr. Moss’s Podcasts

(5:30) Transitioning to a Holistic Approach

(13:30) Caveat to Mental Illness

(20:00) The Creative Eight

(21:56) Prevention of Mental Illness

(37:37) Number One Threat to Humanity

(40:10) Benefits of a Podcast

(41:38) Where to Find Dr. Moss

Check Out Dr. Moss's Website

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Many of our clients coming to Lifestyle U believe they need to diet to get to their goals but first we have to take a step back. I promise it will be worth it and while I've covered reverse dieting in the past, I've learned a lot since that episode over a year ago so I want to talk about it again and give more context and nuance to the subject.

Time Stamps:

(0:10) Talking Reverse Dieting

(0:43) Why I Want to Cover This Again

(2:20) What is a Reverse Diet?

(9:40) Signs of Metabolic Adaptation

(17:03) Breastfeeding

(21:30) Protein

(24:25) Fat

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We all have our battles with resistance but where does it come from? Why are we wired to feel this way? I want to give you a mindset shift around resistance, what causes resistance, and steps for overcoming it!

Time Stamps:

(0:28) Mindset Shift Around Resistance

(6:30) Our Brains are Wired to Survive

(11:20) Being a Perfectionist

(12:01) What Causes Resistance

(15:08) Steps for Overcoming Resistance

(25:02) Please Let Me Know What You Think

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We have limiting beliefs we aren't even aware of until they are pointed out and tested. I want to explain what limiting beliefs are, why they occur early on in life, examples of limiting beliefs, and how you can start to work on yours!

Time Stamps:

(0:10) Limiting Beliefs

(1:00) What Are Limiting Beliefs

(2:30) Adolscent Brain

(8:30) Giving Up

(14:00) The RAS Neurological System

(15:30) Examples of Limiting Beliefs

(25:20) One of My Limiting Beliefs in University

(27:42) Limiting Belief Worksheet

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Are you at war with your body? Would you like to finally achieve body peace and have a great conversation with your body? Today's guest will help you do that and so much more!

Nina Manolson is a Body-Peace® coach. She helps people end the war with food and body and finally feel truly at home in their body—as it is. She is known for her deeply feminist, anti-diet, body-peace approach. She brings her 30 years experience as a therapist, Nationally Board Certified Health & Wellness Coach, Body-Trust® Guide and Psychology of Eating Teacher to helping women create a respectful and trusting relationship with their food and body.

Nina’s Body-Peace work is all in service of helping people get off the diet roller-coaster, and into a compassionate and powerful way of eating & living which creates a positive long-lasting change in and with their bodies. Her courses, coaching and poetry positively change the conversation that women are having with their body. She also writes Body-Poems as a way to encourage a shift in the way we talk to and about our body.

Time Stamps:

(0:08) Our Guest Today

(1:08) What is Body Peace and Body War?

(10:15) Honoring What We Want

(14:00) All Bodies Change

(27:40) Body Peace and Still Improving

(32:22) Tactical Strategies

(41:30) A Poem to End On

(43:40) Where to Find Nina

Check Out Nina's Website

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What will surrendering bring you? More than you could possibly imagine! Kute Blackson is a transformational speaker and national best-selling author of "You.Are.The.One." and recently released a new new book, "The Magic of Surrender". With a high social media profile, he has been featured on the Larry King Now Show, Impact Theory, Bulletproof Radio, and many more.

With everything going on in the world, there’s never been a more important time to discuss the topic of surrender. The Magic of Surrender is a guide to move you past inner struggle to discover the power of letting go of control and how letting go leads to more. Typically surrender is considered passive. Kute wants to show people it isn’t about giving up, it’s about being strong and courageous. It’s about tapping in. This inspiring book shows how surrender is a key factor in the lives of so many great people throughout history and shows how readers can move past barriers in their life to discover the freedom and possibility on the other side of surrender.

Time Stamps:

(0:28) Our Guest Today

(5:30) Advice to Beginners

(9:12) What Lies Am I Telling Myself?

(17:20) Acceptance of Reality

(27:00) Feeling Emotions Instead of Thinking About Emotions

(49:00) Surrending to Life

(1:00:00) Where to Find Kute

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Check Out Kute's Website

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You've probably been told to not compare yourself to others and that you're perfect just the way you are. While there is some truth to that, comparison through the lens of envy will allow you to see what you want in life. Jealousy is where it crosses the line emotionally so I want to talk about how to limit jealousy and compassion and what to do instead.

Time Stamps:

(0:10) Turning Comparison into a Positive

(2:55) Amount of Comparison is Key

(4:30) Power of Gratitude

(5:55) Write Down Your Achievements

(10:30) Business Mentorship

(13:38) Social Media Fast

(16:35) Social Media Boundaries

(18:00) Competing with Yourself

(19:20) Celebrate Other People

(20:30) Journal Club

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Setting a big goal has nothing to do with losing weight. Our guest today Camille Marin Martin is a registered dietitian, public health writer, and former chronic dieter dedicated to helping women quit
dieting, set bigger and better goals, reclaim their excitement for life — and lose weight in the process. She spent nearly 25 years of her life on a diet, and she’s passionate about showing women how to break free from the downward dieting spiral of failure and improve their relationship with food, change their destructive habits and negative thought patterns, and lose weight without dieting. She also wants to show women how setting and achieving a big goal that has nothing to do with losing weight is what will help you lose it – because the confident, inspired person you become while working toward it naturally adopts the thoughts and habits consistent with health.

Time Stamps:

(0:10) Our Guest Today

(2:00) Why Diets Don’t Work

(9:05) First Stage of Self Awareness

(13:22) Setting a Big Goal

(21:10) It’s Not About the Weight

(25:45) Dieting and Self Esteem

(34:20) Environment’s Effects on Weight Loss

(41:28) Advice for Habit Change

(44:30) Where to Find Camille

Check Out Camille's Website

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There could be unfinished tasks in your life that are eating at your focus and concentration. They may wake you up during the middle of the night too if you let them go too long. I'm talking open loops in our lives. Something as simple as thanking someone for a birthday card or changing our oil is something that will constantly nag at us until we do something about it. I'll explain how I've been able to close these open loops in my life and how you can too!

Time Stamps:

(0:10) Closing Open Loops

(1:25) What are Open Loops?

(12:00) Improving Your Focus

(13:17) Reducing Open Loops

(17:15) The Right Things vs Busy Work

(21:00) Please Share, Rate, and Review

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Ever wondered what the journey of climbing Mount Everest would be like? My guest today has not only climbed Mount Everest but has also climbed the highest peaks on all seven continents.

Vivian James Rigney is an executive coach at Inside Us and the author of the upcoming book, "Naked at the Knife-Edge: What Everest Taught Me About Leadership and the Power of Vulnerability".

A compelling and often harrowing true account of Rigney’s experience conquering Everest—the seventh and final peak of the Seven Summits he’d faced—Naked at the Knife-Edge offers a unique window into lessons on leadership and what it takes to succeed in any circumstance.

After enduring avalanches, sub-zero temperatures, and tragedy unfolding around him and his team, the roller coaster of pain, self-reflection, questioning, and above all, loneliness, left Rigney with an ego in tatters. It was then that he discovered an awakening of what real purpose and legacy actually is.

Time Stamps:

(0:10) My Guest Today

(3:00) Vivian’s Motivation for Climbing the Highest Peaks

(24:40) Starting the Self Awareness Journey

(30:56) What is Intuition?

(36:35) Models of Excellence

(41:10) What is Ego?

(44:30) Vivian’s New Book

(47:00) Where to Find Vivian

(47:45) Share, Rate, and Review

Order Vivian's New Book, "Naked at the Knife-Edge: What Everest Taught Me About Leadership and the Power of Vulnerability" on Amazon

Check Out Vivian's Website Inside Us

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We have helped over 500 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

Naked at the Knife-Edge: What Everest Taught Me about Leadership and the Power of Vulnerability

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After a few recent client discussions, I think I found a gem when it comes to why we don't do the things we say we want to do. We think it's a time issue when really it is an energy issue. Today's episode, I am going to cover how to increase your energy on a daily basis and tactical strategies you can use starting now!

Time Stamps:

(1:30) Time vs Energy Issue

(3:00) You’re Not Eating Enough

(7:05) Quality Macros

(10:10) Setting Boundaries

(11:50) Prioritize Your Get To Do’s

(13:43) Avoiding Decision Fatigue

(17:00) Accessing Your Friend Group

(18:00) Meditation

(20:20) Evening Routine and Sleep

(23:45) Please Share, Rate, and Review

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We have helped over 500 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

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Losing that last 5 pounds can be a lot more difficult than the internet claims it will be. It takes a next level dedication and more restriction than you're probably comfortable with. I want to explain, if you want to lose that last 5 pounds, how to go about it and why it might not be what it's cracked up to be.

Time Stamps:

(0:10) That Last 5 Pounds

(3:10) Think About This Analogy

(7:20) What’s Wrong with Keto

(12:40) What a Set Point Is

(21:00) Moral of the Story

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We have helped over 500 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

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Physical health is widely talked about and individuals are given resources in school and paid sick days or for injuries but we don't give the same amount of importance on mental health. I want your mental health to be as important (or even more) than your physical health so today is all about mental health, my mental health journey, and my tips and advice for you!

Time Stamps:

(0:12) Talking about Mental Health

(1:20) My Mental Health Journey

(5:45) Dedicating 6 Months to Your Mental Health

(11:07) Give Your Anxiety a Name

(12:16) Find Joy in the Simple Things

(15:18) Taking a Mental Health Day

(19:20) Write Down What Stresses You Out at Night

(22:00) Paying It Forward

(24:50) Give Yourself a Break

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We have helped over 500 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

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A few episodes ago I had talked about breaking through a fitness plateau with wanting to make it into a two part series. I had a few guests on the show but wanted to keep my word so today's episode is all about how to break through a weight loss plateau specifically from a nutrition standpoint. I talk about training a bit but mostly cover tips for nutrition including the concept of diet breaks.

Time Stamps:

(0:10) Live from Mexico

(1:45) Nutrition Focused Plateau

(5:10) Why Plateaus Happen

(12:50) Increase Exercise Frequency or Intensity

(13:15) Stress

(15:45) Fiber

(17:55) Diet Breaks

(26:00) 2 Ways to Implement a Diet Break

(27:40) Feel Free to Reach Out!

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We have helped over 500 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

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If you've heard me talk about the law of attraction before and you were curious to learn more, this episode is definitely for you! Zhera Mahoon has extensive personal and professional experience on the subject of law of attraction and manifestation. She is a master mindset and law of attraction coach and manifesting expert. She is the author of twelve books on these subjects and the creator of the Unlimited 40-day law of attraction workout and the Unlimited Universe Mastermind. She has offered 150 talks, on TV, in public libraries, and private workshops. Zehra is the owner of Unlimited Life, which provides law of attraction strategies for a happy and successful life.

Time Stamps:

(0:08) My Guest Today

(1:21) What is the Law of Attraction?

(8:40) Being in the Grip of Emotions

(11:06) Abraham Hicks Emotional Scale

(13:08) Raising Emotional State

(17:20) Self-Sabotage

(26:00) Observing Others

(27:25) Subconscious Beliefs

(35:25) Journaling

(47:40) Where to Find Zehra

Check Out Zehra's Website!

Follow Zehra on Facebook!

Follow Zehra on Instagram!

Follow Zehra on Youtube!

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We have helped over 500 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

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If you're in our Lifestyle U community or have been listening to the show for awhile, you know how much importance I put on mindset and talking positively to yourself. My guest today built an app on this very premise and has had huge success with it. Jaeden Schafer is the CEO of an affirmation meditation app called Selfpause. It lets people record their own personalized affirmations and listen to professionally recorded affirmations. I love discussing how to leverage the science of meditation and positive psychology to help listeners achieve more, improve their mindset, and accomplish their goals. We hope you enjoy and please share and tag us in your Instagram stories!

Time Stamps:

(0:15) My Guest Today

(0:58) What Are Affirmations?

(6:45) Origin of the App

(10:34) Hearing Your Own Voice and Affirmations

(14:20) How the App Works

(18:54) Science of Affirmations

(32:26) But How Long will It Take?

(37:06) How to Start

(38:18) Where to Find Jaeden

Follow Jaeden on Instagram

Follow Selfpause on Instagram

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We have helped over 500 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

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I want this to be the year you finally lose the weight and keep it off for good. I want to share 10 habits I see in my most successful clients that allow them to lose their desired weight and keep it off.

Time Stamps:

(1:30) Coming to You Live From Scottsdale

(2:45) Starting Off Slow

(7:50) The Soreness

(11:30) Developing Routines

(14:00) Balanced Meals

(15:12) Restriction

(20:25) Movement and Walking is Important

(26:08) Don’t Drink Your Calories

(28:30) Rate and Subscribe Please!

Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

We have helped over 500 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

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As I was reflecting on 2021, I was really proud of how I was able to control what I was able to control and, while I'm still learning to let go, letting go of things I have no control over. And while recording this and feeling some imposter syndrome, I wanted to share my perspective on this with you because this will change your life the more you work on it. I'll give you tactical strategies to help as well!

Time Stamps:

(0:10) Focusing on Things You Can Control

(3:05) What I Felt I Did Well in 2021

(5:40) This Will Take Work

(11:55) 5 Dollars to Not Think about Flowers

(15:45) What Can You Control?

(19:00) Practicing Mindfulness

(21:45) Elevators

(25:15) Joining the Journal Club

(30:30) Real Talk about Myself and Imposter Syndrome

Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

We have helped over 500 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

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It's that time of year when everyone and their mother sets New Years resolutions… only to fall off around February. I don't want you to be one of those people so I wanted to talk about how to set your new years resolutions so you'll have success with them and hit your goals. Happy New Year!

Time Stamps:

(0:16) Live From Panama

(0:59) Setting New Years Resolution Goals

(2:56) SMART Goals

(5:40) Creating Milestones

(8:16) Talk About It!

(9:55) Choose One Goal

(14:20) Accountability System

(17:30) Motivation

(21:13) Understanding Your Why

(25:08) Mistakes

(35:18) Recap

(36:40) Accepting New Clients!

Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

We have helped over 500 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

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Since this is the episode before Christmas, just want to wish you a Merry Christmas to you and your family. While we all have different goals during this time, I wanted to give you my top tips and tricks for staying on track with your health and fitness goals during this time. Remember, it's only a couple of meals and it's not going to completely throw you off of your progress.

Time Stamps:

(0:25) Tips and Tricks During the Holidays

(3:58) Different Goal Examples

(6:10) Making a Plan

(13:00) Hydration Station

(14:00) Loading Up on Veggies

(17:50) Breakfast

(21:30) Parting Thoughts

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We have helped over 500 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

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Feeling stuck with your workouts? Feel like you're not making any progress? Today's episode will definitely help! I want to cover the reasons why you've plateaued or feel stuck in the gym and what you can do to get unstuck.

Time Stamps:

(0:08) Plateau’s in your Fitness Journey

(1:08) Workout Plateau

(3:50) Gaining Passion Back for the Gym

(8:14) Overtraining

(16:55) Tracking Progress

(23:10) Drink Your Water

(25:35) Next Week’s Episode

(25:43) Metabolic Reset System

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We have helped over 500 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

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I have covered the all or nothing mindset in a past episode but didn't go into detail about how to practically handle it. Today's episode will give you the tools to do just that. I share with you signs to look out for in yourself, steps to take to overcome the all or nothing mindset, and a powerful mindset shift within the context of this mindset as well.

Time Stamps:

(0:20) Episode 20

(4:25) Looking At It as Practice

(6:45) Recent Incident

(9:13) You’re Not Alone

(10:55) Things to Look Out For

(13:30) A Little Bit is Enough

(17:10) Worksheet I Found

(21:34) Thoughts, Emotions, and Actions

(22:45) Keywords to Look Out For

(33:39) Finding the Worksheet and Where to Find Me

Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

We have helped over 500 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

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While I've touched on the topic of people pleasing in various episodes, I wanted to talk about it in depth because recent therapy sessions have brought to the forefront just how prevalent this is in my life to this day. I'm going to talk about what I've learned about people pleasing, why it creates self-esteem issues, and ways to overcome people pleasing.

Time Stamps:

(0:13) People Pleasing

(2:18) What is People Pleasing?

(4:05) Where People Pleasing Comes From

(7:38) Self Esteem Issues

(10:20) Signs You Might Be a People Pleaser

(15:35) Always Giving

(20:10) Conflict

(22:00) Neglecting Your Own Needs

(23:05) Rejection and Abandonment

(26:30) Brand New Car

(29:14) Ways to Overcome People Pleasing

(30:32) Putting Yourself First

(32:25) Boundaries

(35:05) Therapy

(38:45) Reach Out to Me, Rate, and Review

Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

We have helped over 500 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

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I have my BEST FRIEND on the podcast today! I am so excited as you can probably guess and Megan has an amazing story to share. She is a fellow entrepreneur as well and like me, she found herself having health issues and went to solve them for herself. She then turned that into a thriving company called Young Living Essential Oils. We'll dive into her story, how you can make simple swaps in your life to be healthier, and what oils she recommends for various lifestyle situations.

Time Stamps:

(0:10) Very Special Guest

(1:38) Megan’s Story

(5:45) Research

(10:30) Swapping Out Toxic Chemicals

(18:46) Going Full Time with Young Living

(24:44) Gym Recovery Oil

(28:25) Anxious Oil

(32:55) Where to Find Megan

Follow Megan on Instagram!

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We have helped over 500 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

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As a coach for a few years now, I have seen women come to me for help making a few easily fixable mistakes on their fat loss journey. It can be easy to fall victim to the misinformation out there and to struggle with the essentials. Today's episode is how to avoid the 5 biggest mistakes I see women make in their fat loss journey and what to do instead!

Time Stamps:

(0:40) Fueling Yourself Enough and Correctly

(3:05) Hitting Your Protein Goal

(5:00) Cardio Over Weight Training

(8:40) Progressive Overload

(11:28) Other Forms of Progressive Overload

(12:47) Not Lifting Heavy Enough

(13:55) Steroid Use in Bodybuilding

(16:02) Not Staying Consistent

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We have helped over 500 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

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I'm so excited to have on a very special guest Dr. Delatorro L. McNeal! Dr. Delatorro advises people to shift from simple goal setting to transformational goal getting by taking small steps that can equal big changes in your life.

With close to 20 years of experience working with high achievers globally, he says, “In order to get 1% better each day, the first step is to make room by shedding things in life that are weighing you down. Your goals and dreams need space to grow, and you can’t start your journey if you haven’t first made room!”

Delatorro has been featured on national and worldwide television networks including BET, FOX, ABC, NBC, TBN, and Oxygen, as well as syndicated radio shows across America. He is the host of a transformational new podcast, Crushing Life With Delatorro, and produced the world’s first business reality TV show centered on public speaking, THE KEYNOTE.

We cover the 1% better mentality (which you know I am a fan of), how fear holds us back, our need for certainty, and so much more!

Time Stamps:

(0:08) Very Special Guest Today

(2:00) 1% Better Mentality

(5:02) Calling the CIA

(10:42) Taking Action

(16:50) Motorcycle Metaphors

(19:50) “Shift” Instead of “Change”

(28:45) Fears

(33:20) Our Need for Certainty

(40:40) Where to Find Dr. Delatorro and His Book

Check Out Dr. Delatorro's New Book Here!

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We have helped over 500 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

Shift into a Higher Gear: Better Your Best and Live Life to the Fullest

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After reading a recent sleep study, I wanted to share on today's episode just how important sleep is to your quality life and to your fat loss goals. Guys… some of the statistics are absolutely crazy so after this episode I hope you take your sleep more seriously (and possibly join the Journal Club too).

Time Stamps:

(0:10) All Things Sleep

(4:42) Read a Recent Sleep Study

(6:40) Signs of Sleep Deprivation

(14:10) Mind Blowing Fat Loss Statistic

(17:02) Sleep Tips and Tricks

(21:24) Journal Club

(23:15) Where to Find Me and Please Share!

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We have helped over 500 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

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Continuing my conversation from last week with Jensen (make sure you listen to Part 1 if you haven't yet) we get into Jensen's improving gym experience so much so she wanted to do a contest prep, hired me and was my first contest prep client, and absolutely crushed her prep. We also talk about how she met her current boyfriend, how COVID impacted her, tracking macros, and much more!

Time Stamps:

(0:05) Part 2

(0:34) Continuing on Self-Awareness

(5:40) Meeting Greg

(8:18) Meeting Lacey

(10:00) Jensen Going Through Prep with Lacey

(18:30) COVID

(27:27) Tracking Macros

(30:15) Where to Find Jensen

Follow Jensen on Instagram! - https://www.instagram.com/jensenfit__/

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We have helped over 500 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

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I finally have our head coach on the podcast! Trigger warning to begin: Jensen and I talk at length about her eating disorder, binging and purging, and the real life effects. If this would trigger you negatively, I would skip this episode. If you believe it would help you to hear another woman's perceptive and experience, I know this episode will help you! We also discuss Jensen's first time stepping into the gym and end Part 1 talking about the problem with self awareness.

Time Stamps:

(0:00) Intro and Trigger Warning

(2:08) Start of Jensen’s Fitness Journey

(5:30) Binging and Purging

(10:30) Social Media and Women

(16:20) Going to the Gym and the Broke Stage

(19:48) The Turning Point

(29:30) The Problem with Self-Awareness

Follow Jensen on Instagram! - https://www.instagram.com/jensenfit__/

Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

We have helped over 500 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

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I talk about water all the time AND I'M GONNA TALK ABOUT IT MORE TODAY! I see this as a huge struggle with the women coming into my coaching business and I want to explain why it's so important to be consistently hydrated, practical ways to keep hydration up, and how it can even make you look better in the gym!

Time Stamps:

(0:10) Our Pal Water

(1:40) Your Body is 80% Water

(2:00) Hydration Benefits

(5:00) Water Loading Side Tangent

(8:30) 2 Water Bottle Method

(9:25) Morning Hydration

(12:28) Beginner Hacks*

(16:20) Reasons to Drink More Water

(17:50) Getting a “Pump” in the Gym

(23:05) Let Me Know if You Have Any Questions!

Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

We have helped over 500 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

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Are you actually in a healthy position to lose fat and weight or do you need to have an honest conversation about how much you've been yo-yo dieting? Today's episode is a bit of tough love when it comes to building our dream body, how long that will actually take, and why you shouldn't rush the process. If you were building your dream home to live in till the day you died and passed it down to your next generation, you wouldn't rush building the foundation. Why is your body any different?

Time Stamps:

(0:10) Are You Ready to Diet?

(0:32) Dream Home Analogy

(3:51) No Reason to Rush

(5:50) Dieting History

(6:53) Biofeedback

(10:45) Sleep

(11:12) Hunger Cues

(14:39) Developing New Habits and Behaviors

(18:47) Hope You Enjoyed This One!

(19:08) Rating and Review

Follow Me on Instagram! - https://www.instagram.com/laceeiskk/

We have helped over 500 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

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I am in the weeds right now working on myself and setting boundaries appropriately and I thought it would make for a great episode! Setting boundaries as a people pleaser has been extremely tough and if you are a people pleaser too, you know what I mean. I want to share what are too rigid and loose boundaries look like, what flexible boundaries are, and how to set boundaries with friends and family for example.

Time Stamps:

(0:14) Boundaries

(1:10) What are Boundaries?

(3:30) Personal Example

(9:57) How People Pleasing Works

(11:58) Rigid and Loose Boundary Examples

(16:33) Flexible Boundaries

(21:12) How to Set Boundaries

(27:46) Let Me Know What You Think!

(28:44) How to Do the Work

Check Out "How to Do the Work" by Dr. Nicole LePera

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We have helped over 500 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

How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self

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Different style of episode today but one I know you'll enjoy! I'm joined by fellow fitness coach and also fellow IFCA success coach Ash Hamilton! Ash is the Founder of LeanCutz Fitness and has an incredible story to share with us! We talk about her bodybuilding journey and all the struggles she faced, buying a gym and how that went, and where she is today with her online coaching business.

Time Stamps:

(0:10) Different Episode Today

(1:02) IFCA

(2:15) Who is Ash?

(13:00) Therapy

(15:46) Bodybuilding

(23:00) Getting Called Out and Becoming a Coach

(28:22) Buying a Gym

(30:00) Erin Dimond and IFCA

(34:50) Investing in Yourself

(38:15) Biggest Client Mistakes

(41:22) Advice 5 Years Ago

(43:23) Where to Follow Ash

Follow Ash on Instagram - https://www.instagram.com/lean_cutz_fitness/

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We have helped over 500 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

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I've talked about gratitude on almost every episode that I decided it needed its own! Gratitude has played such an important role in my life and I know sometimes it can be hard to recognize what you're grateful for when things are tough in life. I promise they do exist and hopefully this episode will be a reminder of that.

Time Stamps:

(0:10) Let’s Talk Daily Gratitude

(1:15) The Science of Gratitude

(2:05) Greater Happiness

(6:20) Starting a Gratitude Practice

(12:30) Coach Jensen’s Take on Gratitude

(15:08) Need Implies Lack

(15:50) Manifestation

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We have helped over 500 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

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It's about that time to talk about supplements. Understand that my recommendations and thoughts are based on the clients I work with and not bodybuilders or super serious athletes. This is a list for women like you and what I believe you need as far as supplementation goes.

Time Stamps:

(0:12) Brief Introduction to Supplements

(0:24) Disclaimer

(2:15) Your Prerequisites

(8:30) The List

(13:25) A lot of Supplements are Overrated

(15:00) Protein Powder

(24:10) Pre-Workout

(27:00) Fat Burners

(28:00) Creatine

(29:30) Glutamine and Amino Acids

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We have helped over 500 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

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My first episode without notes, talking about 2 huge lessons that the gym taught me since 2009. You know what that means? Lots of side tangents! I hope these are enjoyable side tangents and whether you are just starting out in the gym or a bit more advanced, I really think you'll enjoy this episode.

Time Stamps:

(0:27) Joined my First Gym in 2009

(3:13) Seeking Failure

(8:20) Tried it All Alone

(18:15) 1% Better Everyday

(26:28) Keeping the Third a Secret

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Is there a difference between self care and self love? Is it just semantics? In today's episode, I want to answer that question for you. So many times it's easy to schedule that mani-pedi or that massage and think we are loving ourselves based solely on those actions. It takes more when we talk about self love and my hope is this episode will enlighten you and you start to practice self love and self care.

Time Stamps:

(0:13) Self Love and Self Care

(2:23) Recent Instagram Post

(8:30) What is Self Love?

(16:00) My Crazy Diet

(23:16) Does Self Care Have to be Super Expensive?

(30:11) Back on the Dentist Train

(33:50) What Self Love Looks Like

(42:50) Main Takeaway

(44:05) Review, Subscribe, and Feedback

(44:20) 90 Day Mind Method

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I've talked about this topic on many episodes but wanted to give you some tangible action steps at the end to finally rid yourself (or attempt to rid yourself) of the "all or nothing" mindset. It's very easy to fall into this trap especially with how social media presents weight loss. I'm here to tell you the truth and what has worked for over 500 women I've coached.

Time Stamps:

(0:10) The All or Nothing Mindset

(1:20) Perfection Doesn’t Exist

(6:30) Completely New to the Gym

(13:52) The Compound Effect

(19:45) The Doughnuts

(24:00) Goal Setting Episode

(26:45) Don’t Make Foods Off Limits

(30:56) Switch it Up

(31:39) Tracking Progress

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Struggling with the binging and restricting cycle? Feeling guilty around food? I've been there too, trust me. This episode is to remind you that you are not alone and there is a way out. I share with you (recording in my car btw long story) 5 tips to ending this vicious cycle that you can use starting today!

Time Stamps:

(0:13) Binge and Restrict Cycle

(3:40) The Vicious Cycle

(7:40) What Triggers a Binge

(12:27) The Aftermath of a Binge

(17:28) How to Get Out of a Binge

(24:00) Eat Breakfast

(26:13) Recap

(27:16) Where to Find Me for Help

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My love for cold showers knows no bounds and you're going to hear about it today! They have dramatically impacted my life and they are a fundamental part of the Lifestyle U coaching philosophy as well. There are so many benefits both physiological and psychological that I'll explain in this episode and… my hair has never looked better so there's that too.

Time Stamps:

(0:30) Previously Team Warm Showers

(2:21) Skin and Hair Benefits

(5:20) Muscle Recovery

(8:07) Building Up Confidence

(10:18) Other Mental Benefits

(13:30) Willpower

(21:21) Main Takeaway

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Do you find yourself doing well for a period of time during your weight loss journey and COMPLETELY wreck it either consciously or unconsciously? There are many reasons for this but it's called self-sabotaging. While I still self-sabotage with things in my life, I'm aware of them and constantly working on them. Joining the journal club will absolutely help with this but I want to share some other tactics and share questions with you to determine if you're self-sabotaging and what to do about it.

Time Stamps:

(0:12) All Things Self Sabotage

(1:04) What is Self Sabotage?

(8:05) Managing Emotions

(14:30) Building Self-Confidence and Promises

(17:30) Failure Isn’t Bad

(20:38) Signs You Might be Self Sabotaging

(23:39) Joining the Journal Club

(24:48) Facts

(26:48) Personal Example

(30:08) Feedback is Appreciated!

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Tell me if this is you… you wake up, head to the bathroom and… the scale is UP 2 POUNDS! Why?! How?! It must be fat right? You start beating yourself up and restrict and feel like crap all day because of it. That's no way to live and the scale is lying to you. In today's episode, I explain why it's completely normal for the scale to fluctuate, why that's the case, and many reasons to quit beating yourself up!

Time Stamps:

(0:14) All Things The Scale

(3:30) The Role of Water

(6:35) Mindset

(13:50) Why Weight Goes Up that’s Not Fat

(28:30) Lack of Sleep Isn’t a Badge of Honor

(32:05) If You Want to Take the Next Step

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Are you taking time to set goals and plans of action or are you just hoping for the things you want to happen? I used to think goal setting was corny but that was before I knew their power. You can make anything happen in your life with the right set of steps and goal setting is absolutely one of those steps. Listen in as I explain what goal setting is, what SMART goals are, and what framework I use for setting yearly, quarterly, monthly, weekly, and daily goals.

Time Stamps:

(0:20) What You’re In Store For

(2:10) Used to Think Goal Setting was Lame

(3:51) SMART Goals

(8:57) How I Set My Goals

(15:18) Get To Do List

(16:37) Milestones

(19:29) Attaching Happiness to a Goal

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As exciting as summer is for all of us, we all need a reminder if we want to stay on track with our fitness and nutrition goals. These 7 steps will set you up for success the next few months but will also give you the space and grace to live the life you want to.

Time Stamps:

(1:53) Enjoying Your Summer and Staying Healthy

(4:04) Why Summer is Tough

(8:15) Healthy Snacks Available and Ready to Go

(11:48) Hydration

(13:20) Buy or Bring Your Own Food

(15:30) Mindful of Alcohol and Sugar

(18:38) Plan Your Meals

(20:30) Eat Your Vegetables

(22:03) All or Nothing Mentality

(25:06) Recap

(26:18) Where to Find Me

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If you've been following my Instagram recently you know I have been on a new diet attempting to cure my Psoriasis. My recent raw vegan diet change has been very interesting so I want to explain the details and answer your questions about it!

Time Stamps:

(0:20) Healing My Autoimmunity Disease

(0:58) What is Autoimmunity?

(6:30) My Current Diet Protocol

(10:08) Day in the Life Walkthrough

(15:00) Muscle Mass Loss?

(18:45) It Is Sustainable?

(19:41) All Autoimmune Diseases?

(21:00) Detox Process

(25:45) Sticking to the Diet

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I am going to do my best to explain why spirituality is from my perspective and lens because, when I started cultivating my spirituality more as a practice in life, I started to experience emotions that I used to suppress. I love that I'm able to cry over nature and really feel how I want to feel now and that all started with my journey and experience I'm going to share with you today.

Time Stamps:

(0:10) Attempting to Explain Spirituality

(1:00) Defining Spirituality

(2:29) Helpful Metaphor

(5:40) The First Step

(11:25) My Spiritual Journey

(23:30) Helping People Raise Awareness

(36:34) Ways to Start Being More Spiritual

(38:00) Crystals

(39:55) 2 Book Recommendations

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Switching it up a bit and sharing an interview I did on another podcast with my good friend Travis. We dive into (as you can see by the title) the all or nothing mindset, under eating and why women have been conditioned to do so, and other fun things and I hope you enjoy it!

Time Stamps:

(4:12) Lifestyle U Inception

(7:38) Limiting Beliefs in Clients

(9:16) Women and Under Eating

(10:43) Signs of Under Eating

(15:15) All or Nothing Mindset

(20:11) Whoop Band

(26:34) Brutal Honesty

(34:33) Riggs Joins the Show

(36:18) Call of Duty Time

(40:47) Drink of Choice

(47:33) The Lifestyle U Podcast

(48:49) Share, Rate, and Review

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It is a lot easier to stay on track with your fitness and nutrition when you control the environment and you've built a routine. What happens when you remove that comfort and travel? You're out to a restaurant on vacation? It can be much harder to stick to your plan but I have you covered on today's episode. I want to give you some tips and tricks we give our clients for when they travel and eat out so you can enjoy your time and still stay on track.

Time Stamps:

(0:29) Living a Healthy Lifestyle Never Ends

(2:09) Tips for Restaurants

(5:30) Food Swaps

(7:35) Salads and Dressings

(11:20) Traveling and Preparation

(15:30) Don’t Crash Diet Before Vacation

(23:11) Alcohol

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Be honest with yourself… are there times you blame other people or circumstances for situations that happened to you rather than taking full ownership? Mindset plays a role in everything we do including fitness, nutrition, and lifestyle. Today, I want to breakdown and explain the difference between a victim mindset and a growth mindset and how to start establishing a growth mindset.

Time Stamps:

(0:18) All Comes Down to Mindset

(1:05) Growth Mindset Traits

(3:13) Projection Theory

(4:00) Example

(7:40) Trying New Things

(8:20) Signs of a Victim Mindset

(15:24) Being a Victim is Exhausting

(22:50) Stopping a Victim Mentality

(24:48) Sticky Notes

(27:20) Gratitude

(33:50) Challenging Beliefs

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You've been lied to by modern marketing and television ads about diets and how much you should be eating a day. It's time we talked about the truth. The truth about how many calories you body needs just to survive. The amount of calories you need to have a healthy reproductive cycle, have energy, and do all the things you want to do. I share in this episode the signs I see from women coming to me who are under eating and a concept known in the fitness space called reverse dieting.

Time Stamps:

(0:40) Marketing to Women

(3:00) Calories You Burn in Bed

(5:41) Maintenance Calories

(7:30) Low Energy

(10:00) Infertility

(15:45) When Women Come to Me Wanting to Lose Weight

(19:12) Once the Goal Weight is Reached

(22:45) Where Do You Want to Be in a Year?

(23:38) Please Let a Review If You Enjoyed It!

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It is not an exaggeration to say that focusing on my mental health the past few years has led to my biggest leaps in business, fitness, and overall happiness. Two clubs that I have been apart of for some time now are the journal club and meditation club. These two habits have dramatically changed my life and the lives of my clients and I know if you give them a chance even if you start out skeptical, they can change your life too.

Time Stamps:

(0:47) Starting with the Journal Club

(2:30) My Journaling Style and Journaling Advice

(11:50) Our Brains and Change

(16:00) Meditation

(19:20) Breathing

(21:30) The Bologna Sandwich Thought Spiral

(29:30) Takeaways

(30:15) Let Me Know What You Think!

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While these 5 secrets may not seem like secrets, common knowledge isn't common practice and today, I want to share with you the 5 ways to lose and FINALLY keep off that stubborn fat. These are things you can start doing today to finally reach your fitness and health goals.

Time Stamps:

(0:55) The Weight Loss Industry

(2:40) Being in a Calorie Deficit

(3:36) The Importance of Hydration

(6:10) Where to Start and Water Tips

(10:43) Sleep

(13:45) Tips for Sleep Quality

(16:11) Steps and Walking

(20:00) Eating Enough and Foods You Love

(24:13) Consistency

(28:50) Reviewing the 5 Secrets

(31:00) Please Subscribe

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I get asked a lot, "How do you stay so motivated?" Truthfully, I've figured out that motivation isn't the key driver to action or success. I don't want you to be discouraged by that truth though. While it took time, I trained and developed discipline in my life that, on the outside, looks like motivation. I'm sure you've heard this from a lot of other coaches too but I want to break down why you have control over your discipline if you put the time in to train it vs motivation which is fleeting and unreliable.

Time Stamps:

(0:09) How Do I Stay So Motivated?

(0:40) What is Motivation?

(4:41) What is Discipline?

(6:12) Training Discipline Like a Muscle

(10:23) Dopamine Biofeedback Loop

(16:49) Subscribe, Rate, and Review

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After taking the first 3 episodes to explain my journey through fitness, business, and personal development, I wanted this episode to be jam-packed with value and this is one of my favorite topics to talk about. Daily routines and more importantly, morning routines.

When my clients start to slip and they aren't getting the results they want, the first thing to fray is their morning routine. It sets you up for success for the rest of the day so I will explain step by step what my morning routine looks like and whether you're starting from scratch or just looking to improve, I'll also share where to start with your morning routine.

Time Stamps:

(0:11) The Benefits of a Morning Routine

(2:05) Setting Yourself Up the Night Before

(3:45) The Worst Mistake People Make

(9:15) Gratitude Journaling

(16:33) After the Gratitude Journaling

(18:45) Meditation

(23:13) If You’re Just Starting Out/First Steps

(26:10) Where to Find Me

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Wrapping up the 3rd and final part of my story before we dive into content, I want to share with you how I took the passion and interest I had for training and nutrition and became a full time online coach. I also want to share the start and progression of my mental and personal development journey as well because I believe the success I had in business stemmed largely from the personal development work I've put in and why the mental side is such an important part of my coaching today.

Time Stamps:

(0:30) Focusing on Mental Health and Business

(1:05) Life After Bodybuilding

(2:30) Joe Rogan’s Advice on Weed

(4:20) First Business Coach

(7:39) Officially Full Time in 7 Months

(10:20) Journaling

(14:32) First Challenge

(17:10) When COVID Hit

(19:12) My First Assistant Coach

(22:40) The Importance of Therapy

(23:35) Rate and Review Please!

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Before I talk about my coaching company and what I do now that's helped over 500 women and counting, I want to share my time in the trenches of training, tracking, and everything that went into my first contest prep. The good, bad, and ugly. We want to be a company that leads by example and I did the thing for many years so you know the information you're receiving is coming from an accurate place.

Time Stamps:

(0:30) Where the Story Ended Last Episode

(5:03) Traveling to Australia in 2016

(9:00) First Official Prep

(17:00) Proud Moments

(22:10) Judges Feedback on My Physique

(25:30) Preview to Next Episode

(27:26) Subscribe, Rate, and Review

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Welcome everyone to the first episode of the Lifestyle U podcast with your host me Lacey Iskra. I want to start this podcast with 3 episodes taking you through my journey from high school to how I came to be a fitness coach and owner of Lifestyle U. Many of the struggles and pains you might be dealing with right now I've gone through and I want to show you how you can instill an approach to fitness and nutrition with sustainable results and... you enjoy doing along the way.

Time Stamps:

(0:00) Welcome to the Lifestyle U Podcast!

(0:35) Our Mission at Lifestyle U

(1:36) Who I Am

(4:26) My Sport Background

(7:35) Starting My Fitness Journey

(8:33) Fat Loss Pills

(13:43) Hiring a Coach and A Pretend Prep

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Lifestyle U Podcast: Recent Episodes

Lacey Iskra