#138  - Perimenopause & Menopause Nutrition: Expert Tips to Balance Hormones and Boost Well-Being

In this episode of Pretty Well, we delve into the crucial topic of nutrition during perimenopause and menopause. Join in as I share how dietary choices can significantly alleviate common symptoms like hot flashes, mood swings, and fatigue. You’ll find valuable insights on essential nutrients, supplements, and lifestyle changes that can make a real difference.

Key Takeaways:

Understanding perimenopause and menopause and their symptoms

Essential nutrients for managing hormonal changes

Foods to embrace and those to avoid

Lifestyle changes that complement dietary choices

Subscribe, Share & Review: If you enjoyed this episode, please hit that subscribe button, share with others, and leave us a review! Your support helps us reach more listeners eager to improve their health.

The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#137 - Obesogens & Microplastics: The Hidden Threats that Shape Your Health and Weight

In this eye-opening episode, we explore the critical issue of obesogens and microplastics and their impact on our health. Join us as we discuss how these environmental pollutants contribute to weight gain, metabolic disorders, and overall wellness. Our guest, [Guest Name], a leading environmental health expert, sheds light on the science behind these substances and offers practical tips for minimizing exposure.

Key Takeaways:

What are obesogens and how do they affect our bodies?

The role of microplastics in our environment and food supply

The connection between these pollutants and rising obesity rates

Tips for reducing exposure to obesogens and microplastics

Practical lifestyle changes to promote better health

Subscribe, Share & Review: 

If you enjoyed this episode, please subscribe, rate, and review us on [platforms like Apple Podcasts, Spotify, etc.]. Share this episode with anyone who wants to learn more about the impact of environmental toxins on health!

Connect with Us:

Follow us on https://www.instagram.com/prettywell_podcast/

These show notes are crafted to provide informative content while attracting listeners interested in the intersections of health and wellness.

Subscribe, Share & Review: If you enjoyed this episode, please hit that subscribe button, share with others, and leave us a review! Your support helps us reach more listeners eager to improve their health.

The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#136 - Ready to Create a Balanced and Peaceful New Year? Unlock the Power of Stillness and Transform Your Life with These Simple Practices

How does a year filled with mindfulness, balance, and personal growth sound? No, I’m not suggesting that you go into hiding on a desert island. Join in as we discuss stillness and the profound influence it can have on your life. Discover how slowing down can bring you clarity, peace, and alignment with your most important goals. 

Inspired by Ryan Holiday's Stillness is the Key, this episode explores practical ways to bring stillness into your daily routine. Learn how to really live with intention and joy in 2025. 

What You'll Learn in This Episode:

Why You Need Stillness in 2025:If you’ve ever felt overwhelmed, overstimulated, or trapped by the relentless pace of life, this episode is for you. By embracing stillness, you’ll find renewed energy, clarity, and the foundation to achieve your goals with greater ease and purpose.

Resources Mentioned:

Let’s Connect:Enjoyed this episode? Share your thoughts and join the conversation on Instagram @prettywell_podcast. Don’t forget to subscribe, rate, and review the podcast!

Thank You for Listening!Happy New Year and cheers to a 2025 filled with clarity, peace, and purpose. Let’s make it a year of clarity, peace, and love!

Subscribe, Share & Review: If you enjoyed this episode, please hit that subscribe button, share with others, and leave us a review. Your support helps us reach more listeners - thanks!

The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#135 - 4 Simple Health Habits to Transform Your New Year + A Bonus Sleep Hack

Tired of making New Year’s resolutions that don’t stick? In this episode, we’re ditching the long lists and embracing simplicity with four powerful health habits that are easy to implement, take minimal time, and deliver lasting benefits. These habits can transform your health and well-being, and the best part? They’re so simple you’ll wonder why you didn’t start sooner.

Plus, stick around for an exclusive bonus tip to improve your sleep with a practical method from a top performance coach. Tune in to discover how small changes can create a big impact on your life!

Subscribe, Share & Review: If you enjoyed this episode, please hit that subscribe button, share with others, and leave us a review! Your support helps us reach more listeners eager to improve their health.

The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#134 Beyond Fear: The Quest for Vibrant, Safe Health with Dr. Tom Cowan

In this episode, I’m joined by Dr. Tom Cowan, a renowned figure in alternative medicine and author of several groundbreaking books. With over three decades of medical practice across different states, Dr. Cowan brings a wealth of experience to the table. He is passionate about understanding the body's deeper connections.

Dr. Cowan's journey isn't just about medicine; it's a quest for a paradigm shift. From his early days in upstate New York to his recent retirement in San Francisco, he's been at the forefront of holistic health, advocating for a world governed by joy over fear. His mission? To create a cleaner, safer world where health isn't just the absence of disease but a state of vibrant well-being.

Join us as Dr. Tom Cowan shares his insights on everything from the new biology of water to rethinking childhood illnesses. His perspective challenges conventional wisdom, offering a new approach to health. Whether you're new to alternative medicine or a seasoned practitioner, Dr. Cowan's provocative ideas will have you rethinking the body as we know it.

Subscribe, Share & Review: If you enjoyed this episode, please hit that subscribe button, share with others, and leave us a review. Your support helps us reach more listeners.

Want to connect with Dr. Tom?

Website: www.https://drtomcowan.com/ 

The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#133 Childbirth Reimagined - From Academic to Family Advocate with Dr. Rebecca Dekker

In a pivotal life event, Rebecca Dekker, found herself deeply dissatisfied with the childbirth experience after giving birth to her first baby. 

Even though she had a PhD in nursing and was an assistant professor, she vividly recalls feeling restricted—unable to move or eat during labor, and then being separated from her newborn daughter for three crucial hours post-birth under the guise of monitoring. This stark experience ignited her quest for answers, leading her to uncover that these practices lacked evidence-based support.

Driven by her personal encounter, Rebecca embarked on a mission to transform childbirth practices. Founding Evidence Based Birth, she dedicated herself to ensuring that families have access to empowering, evidence-based care during childbirth. 

Her book, "Babies Are Not Pizzas. They're Born, Not Delivered," and her popular podcast amplify her commitment to making childbirth research accessible to all. Rebecca's journey underscores the importance of challenging outdated norms and advocating for informed decision-making in maternity care.

Throughout the episode, Dr. Dekker passionately emphasizes the need for evidence-based practices in childbirth. Her transition from academia to entrepreneurship was not merely a career shift but a calling fueled by personal experience. 

By sharing her story and research, she empowers expectant families to question prevailing norms and demand respectful, informed care during one of life's most transformative moments. Join us as we explore Dr. Rebecca Dekker's remarkable journey and the profound impact of evidence-based advocacy in childbirth.

Subscribe, Share & Review: If you enjoyed this episode, please hit that subscribe button, share with others, and leave us a review! Your support helps us reach more listeners eager to improve their health.

*Lilly Nichols Books:

https://lilynicholsrdn.com/books/ 

*Gestational Diabetes blogs: https://evidencebasedbirth.com/gestational-diabetes-and-the-glucola-test/

https://evidencebasedbirth.com/evidence-on-induction-for-gestational-diabetes/ 

Want to connect with Dr. Rebecca?

Website: www.evidencebasedbirth.com  and podcast https://podcasts.apple.com/us/podcast/evidence-based-birth/id1334808138

Instagram: @ebbirth

Youtube: https://www.youtube.com/@EvidenceBasedBirth

The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#132  - In a Two Career Family Looking to Replace Chaos with Peace? Go From  Overwhelmed to Extraordinary with Tiffany Sauder

Do you struggle to keep all the balls in the air while simultaneously maintaining a peaceful two-career home? Does the idea of having it all sound like a dream built on wishful thinking?

If so, today’s episode is for you! The practice of actually being in unity – where both of you have big dreams and big responsibilities – can feel incredibly difficult to actually make happen. 

How do we nurture our individual wants, needs, and goals and hold space for the people we love? How do we chase growth without letting what’s right here, right now go unattended and unloved? How do we avoid losing sight of ourselves in the midst of all the to-dos and responsibility?

Listen in today as Tiffany Sauder shares the tools to move from a life of 'have to' to 'want to'. She guides you in how to say goodbye to the chaos and embrace a life where the extraordinary becomes the new norm. Your journey to reclaiming time, fostering intimacy, and experiencing genuine adventures starts here.

Subscribe, Share & Review: If you enjoyed this episode, please hit that subscribe button, share with others, and leave us a review! Your support helps us reach more listeners eager to improve their health.

Want to connect with Tiffany?

Website: https://www.tiffanysauder.com/

https://www.tiffanysauder.com/life-of-and-academy

Instagram: @tiffany.sauder

Podcast: Scared Confident 

LinkedIn: https://www.linkedin.com/in/tiffanysauder/

The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#131 - Best 2024 Gift Guide For Everyone On Your List!

Gift giving is one of the best parts of the holiday season! But do you ever feel overwhelmed or stressed because you are stumped about what to get for the people you love?

Ever get stuck in a creative rut - especially during the hustle and bustle of the holidays - just wish someone would give you fresh ideas? Don’t worry - I’ve got you!

Join me as I share my favorite holiday gift list with you! I LOVE Christmas and gift giving, and want to share the best gifts with you. My curated list includes a variety of awesome gifts that are wellness-related, fun, and will be cherished by everyone on your list!

Check out the links to all of my recommendations in The Shop on my Website https://lisasmithwellness.com/

All the products are also listed below but sometimes show notes get cut short. If you can’t find the product you’re looking for, head the The Shop page on my website for the complete list. Happy Gift Giving!

Sweet Enough - Dessert Cookbook by Alison Roman (Hardcover): https://amzn.to/3UWsVHK

Dining In: Highly Cookable Recipes by Alison Roman (Hardcover): https://amzn.to/4eDcRSc

Auric Blends Amber Patchouly Roll-on Perfume Oil | Made in USA | 0.33 Fl. Oz by Auric Blends: https://amzn.to/3CDe2Uf

DIME Beauty Perfume Sampler, Hypoallergenic, Clean Perfumes: https://amzn.to/3UVu95J

FEELSO Shower Head and 15 Stage Shower Filter Remove Harmful Substances: https://amzn.to/3B2l8RH

FEELSO Filtered Shower Head with Handheld Reduces Dry Itchy Skin: https://amzn.to/4fTq4qY

Cobbe Filtered Shower Head with Handheld - Filters Over 99% Of Chlorine: https://amzn.to/3Ze4APT

Epic Water Filters Glass Water Bottle: https://amzn.to/3ARrzXO

Epic Water Filters Insulated Water Bottle, USA Made, BPA Free, Removes 99.9% Contaminants, Stainless Steel, Dishwasher Safe: https://amzn.to/3AQj0wm

Epic Water Filters Pure Filter Pitchers for Drinking Water,Tritan BPA Free, Removes Fluoride, Chlorine, Lead, Forever Chemicals: https://amzn.to/4fztbo1

Teabloom Stovetop & Microwave Safe Glass Teapot (40 oz) with Removable Loose Tea Glass Infuser – Includes 2 Blooming Teas: https://amzn.to/3CTevle

Teabloom Flowering Tea - 12 Unique Varieties of Blooming Tea Edible Flowers - 12-Pack Gift Canister: https://amzn.to/3CFZ2Fm

Canvas Tote Bag with Yoga Mat Carrier Pocket Carryall Shoulder Bag for Office, Pilates, Travel, Beach and Gym: https://amzn.to/490QKUD

Acupressure Mat and Pillow Set,Natural Premium Linen & Coconut Fiber Filling,for Back/Neck Pain Relief, Sciatic, Headache and Muscle Relaxation, Comes with Carrying Bag: https://amzn.to/4eVb6jv

Soulistic Root Relaxing Bath Gift Set, Luxury Spa Gifts for Women: https://amzn.to/3ZfjcP5

Shower Steamer 'Sleep Tight!' Lavender+Orange 3-Pack | 100% Natural Made in U.S.A.: https://amzn.to/3Z1ecfw

Cervical Neck Pillow, Tan Ultra Suede, Cherry Pit-Stone, Microwavable Hot/Cold Sleep Aid Chronic Pain Relief: https://amzn.to/4fAn5UJ

Cervical/Rectangular Pillow w/Cherry case Cherry Pit-Stone, Hot/Cold, Moist Heat Pack, Pain Relief: https://amzn.to/4hR3wJ8

Pantuss ballerina style cozy house slippers for women filled with all-natural lavender and flax seeds aromatherapy: https://amzn.to/3YWoLAJ

Wellness Cube by KOA ROY: https://amzn.to/3OgWuQz

Alana Mitchell Jade Eye Mask – Weighted Eye Mask to Eliminate Wrinkles, Puffiness, & Irritation 100% Real Jade Stone Beads for Hot & Cold Anti Aging: https://amzn.to/3OkSBtU

elizabethW Lavender Pillow Insert - Ivory: https://amzn.to/4eFds5G

Dazzle Dry Mini Kit 4 Step System - Rapid Red, a classic true red: https://amzn.to/3V2cDNg

Greenmade Goods Natural Cuticle Oil Pens- Lavender, Jasmine, and Rose- Professional Manicure and Pedicure Set- Nourishes, Strengthens, Protects: https://amzn.to/4eEAyJN

Merry Christmas and Happiest of Holidays!

Subscribe, Share & Review: If you enjoyed this episode, please hit subscribe, share with others, and leave us a review. Your support helps us reach more listeners!

#130 - 5 Easy Ways to Supercharge Your Immunity This Cold and Flu Season

Looking for extra support to stay healthy during cold and flu season? If so, look no further! As we dive into cold and flu season, it’s the perfect time to talk about how to supercharge your immunity and stay healthy.

In this episode, I share 5 easy and effective strategies you can start using today to boost your immune system.

What You’ll Learn:

Nutritional Powerhouses: We’ll chat about delicious foods (in your pantry!) that can give your immune system a real boost. You’ll be surprised at how simple it can be to eat for your health!

Powerhouse Strategies: The roles of sleep and stress in immune optimization.

Must-Have Supplements and Essential Oils: We’ll break down some key vitamins and supplements that can help support your immunity, so you know what to look for at the store.

Join the Conversation: What are your go-to tips for staying healthy during cold and flu season? We’d love to hear from you! Share your thoughts on social media with the hashtag #ImmunityBoostPodcast.

Subscribe, Share & Review: If you enjoyed this episode, please hit the subscribe button, share with others, and leave us a review. Your support helps us reach more listeners.

Resources and Links:

Lisa Smith Wellness:

https://lisasmithwellness.com

Hopewell Essential Oils - Respiratory Relief: https://hopewelloils.com/respiratory-relief.php

Hopewell Essential Oils - Respiratory Relief: https://hopewelloils.com/plague-defense.php

Mega IgG2000 Powder for Immune Support

The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#129 - Is Constipation Keeping You From Your Best (and Healthiest!) Life? Wellness Transformation with Melissa Klepacki

In this episode, we delve into the world of holistic gut health with Melissa Hall Klepacki, a passionate advocate armed with a master's degree in acupuncture. We especially emphasize the importance of regular pooping. Are your pooping habits healthy?

Also, have you ever wondered why certain symptoms persist despite traditional treatments? 

Melissa certainly did, especially after her own battle with Lyme Disease. Drawing from her personal journey, she now uncovers the root causes behind health issues, guiding others through personalized healing protocols like her renowned Gut Reset 1, 2, 3 program. This 12-week journey combines precise functional gut testing with a philosophy centered on making small, impactful changes for better health outcomes.

Melissa's goal is clear: to liberate individuals from the grips of chronic health challenges. Her programs not only promise relief but also inspire a renewed sense of regularity, well-being, and empowerment, proving that vibrant health is within reach for anyone ready to embrace change and prioritize their health.

How can small, simple changes lead to profound transformations in your health journey? Tune in to learn how you can take control of your health and embark on a journey towards lasting vitality.

Subscribe, Share & Review: If you enjoyed this episode, please hit that subscribe button, share with others, and leave us a review! Your support helps us reach more listeners eager to improve their health.

Want to connect with Melissa?

Website: https://www.melissahallklepacki.com/ 

Instagram: @melissahallklepacki

LinkedIn: https://www.linkedin.com/in/melissahallklepacki/https:// 

The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.