Your relationship with light affects every hormone, every system, and literally how your cells function. Yet most of us have never given it a second thought.

This week we're diving deep into light environment - what it is, why it matters, and how it impacts literally every system in your body. From hormone production to blood sugar management, your relationship with light is foundational to your health. Join us as we discuss the basics of optimizing your light exposure, plus some exciting tips you can start implementing today (for free!).

 

In this episode, you’ll here about:

• What is Light Environment?
• Why Light Environment Matters
• Signs Your Light Environment Needs Work
• Foundational Light Environment Tips

 

Key Takeaways

1. Your Light Environment Controls Every System in Your Body

This isn't just about sleep - light exposure directly impacts hormone production (FSH, LH, cortisol, melatonin), blood sugar metabolism, gut health, fertility, and even cellular energy production.

1. Blue Light at Night = Midday Signals to Your Body

When you're scrolling your phone before bed, your body thinks it's noon and prepares for an active day instead of sleep. This suppresses melatonin production and increases cortisol, creating that "tired but wired" feeling. The solution: no phones 2-3 hours before bed and swap to red light in the evenings.

1. Morning Sunlight is Your Free Circadian Reset Button

Getting outside within 30 minutes of waking (even for just 2 minutes) tells every system in your body "it's morning, time to start the day." This sets your circadian clock, improves energy, primes your skin for later sun exposure, and costs absolutely nothing. It's the highest impact, lowest effort change you can make.

 

Recommended products: Shop at The Healthy Home: http://thehealthyhome.shop/KIRA and use code: KIRA for 10% off your purchase.

Shop at Bon Charge:  https://boncharge.com/?rfsn=8175711.a1f762 and use code: KIRA for 15% off your purchase.

 

Want more from us?

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

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply

If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who’s ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Have you ever wondered if your "healthy" diet might actually be making your symptoms worse? In this episode of The Wellness Effect, we’re breaking down why the way we eat—especially as women—matters more than we think. From over-restriction and under-eating to low-carb trends and plant-based myths, we unpack the real reasons why so many of us are undernourished and hormonally out of whack.

Whether you're experiencing burnout, gut issues, or irregular cycles, this conversation will help you reconnect with your body’s needs and take the next step toward truly sustainable health.

 

In this episode, you'll hear:

• The nutrition hierarchy - what to prioritize first (and what can wait until later)
• Why total energy (calories) trumps everything else - including organic food
• The real deal on macronutrients: protein, carbs, and fats explained simply
• How micronutrients fit into the picture (and when to start caring about them)
• Why your metabolism has "jobs" and what happens when you don't fuel it properly
• The truth about meal timing and why you don't need to stress about it yet
• When food quality actually matters (spoiler: it's not when you think)

 

Key Takeaways:

• Protein and fat are essential macronutrients (your body can't make them), while carbs are your body's preferred energy source even though they're not technically "essential"
• One month of tracking your food will teach you more about nutrition than years of guessing - it's a learning tool, not a life sentence
• How you eat matters as much as what you eat - your nervous system state during meals affects digestion and absorption more than you realize

 

 

Want more from us?

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

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply

If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who’s ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Do you really know what birth control is doing to your body?

In this episode of The Wellness Effect, we uncover the often overlooked effects of hormonal contraceptives: how they suppress natural cycles, impact your emotional and physical health, and what no one tells you about getting off the pill.

Together we break down everything you weren’t taught about hormonal birth control. From how it works to why it’s often used as a “band-aid” for deeper health issues, we explore the full-body impact—from hormones and minerals to gut health and mental clarity.

We also share our personal experiences with both hormonal and non-hormonal birth control (like the copper IUD), and what we wish more women knew before starting—or quitting—them. Most importantly, we offer actionable steps to support your body whether you’re currently on birth control, transitioning off, or just seeking clarity.

 

 

In this episode, we discuss:

• How hormonal birth control actually works (and what it suppresses)
• The emotional and metabolic cost of not ovulating
• Kira’s experience with the copper IUD and its overlooked effects
• Nutrient depletion caused by birth control (and how to support it)
• How the pill impacts your gut, liver, SHBG, and libido
• The gap in women’s health education
• Foundational support for those on or coming off birth control
• Cycle tracking, realistic alternatives, and honoring your body

 

 

Want more from us?

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

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply

If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who’s ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Ever feel like investing in your health is “too expensive”? In this episode of The Wellness Effect, we flip that belief on its head and ask a powerful question: what’s the real cost of not investing in a coach— or yourself?

We explore the hidden toll of low energy, unmanaged stress, chronic symptoms, and missed opportunities—from your relationships to your career. You’ll hear real stories about how health transformations opened doors to dream jobs, deeper connections, and more joyful living. If you’ve ever struggled with mom guilt, financial fears, or the pressure to put yourself last, this one’s for you.

 

In this episode we discuss…

• Why “not spending” on your health is often more expensive in the long run
• How chronic symptoms rob you of joy, energy, and creativity
• The link between health and confidence in work, parenting, and relationships
• How the way you treat your body sets the tone for your children’s habits and self-worth
• The power of slowing down and making micro-changes—even in a busy season
• Why your body is your most valuable asset (and how to start treating it that way)
• Real-life stories from the hosts’ fertility journeys, healing burnout, and feeling confident in their skin again

 

🎙️ Related episodes:

• Why Hiring a Health Coach Might Be the Best Investment You'll Ever Make
• PCOS & Hormonal Imbalance: Understanding the Real Root Cause and What to Do About It

 

 

Want more from us?

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

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply

If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who’s ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Have you ever wondered why your skin just won’t clear up—no matter how many products you try? In this episode of The Wellness Effect, we’re digging deep into the real root causes of common skin issues like acne, eczema, and psoriasis. Spoiler alert: it’s not just about what you put on your skin—it’s what’s going on inside your body that really matters.

We share our personal skin journeys—from hormonal breakouts to full-blown psoriasis—and unpack how gut health, stress, diet, and even poop play a huge role in your skin’s health. If you’ve been frustrated with mystery breakouts, rashes, or dry patches, this episode will help you finally connect the dots.

 

 

In this episode, you’ll hear…

• The root causes behind acne, eczema, and psoriasis
• How gut health and leaky gut impact your skin
• Why your poop (yes, poop!) matters more than you think
• What your skin is telling you about your liver and detox pathways
• Why “normal” breakouts aren't actually normal
• How blood sugar, stress, and hormones all show up on your skin
• Why most probiotics may be doing more harm than good

 

 

🎙️ Related Episodes:

Want to learn more about drainage and detox pathways? Listen to our episode: Drainage Pathways 101: How to Support Detox, & Eliminate Toxins Naturally

 

 

Want more from us?

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

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply

If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who’s ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Have you ever been told your irregular cycle or acne is “just hormones”? In this episode of The Wellness Effect, we’re diving deep into PCOS (Polycystic Ovarian Syndrome)—what it really is, why so many women are being misdiagnosed, and how it connects to much more than just your ovaries.

We share our personal experiences with PCOS, the shocking gaps in medical understanding, and how insulin resistance—not just hormones—is often the hidden root cause. If you’ve struggled with irregular periods, acne, unexplained weight gain, or frustrating doctor visits, this episode is a must-listen.

 

In this episode, we discuss...

• The three types of PCOS—and why they’re all connected to insulin resistance
• How high insulin disrupts your hormones, causes cysts, and impacts weight
• The emotional toll of misdiagnosis and poor doctor support
• Why conventional bloodwork can be misleading
• What the Dutch Test can and can’t tell you
• Tips for managing PCOS symptoms naturally and understanding your body’s cues

 

Key Takeaways:

1. Insulin resistance—not just hormones—is often the root cause of PCOS. Many women are told their symptoms are due to hormone issues, but elevated insulin is usually what drives cyst formation, irregular periods, acne, and stubborn weight gain.

2. You can have PCOS without cysts—and cysts without PCOS. The name “Polycystic Ovarian Syndrome” is misleading. It’s not about having cysts—it's about what’s causing the hormonal dysregulation behind the scenes.

3. Standard lab tests often miss the full picture. Conventional bloodwork may come back “normal,” even when your body is under stress. Functional testing, like the DUTCH test, paired with symptom awareness and lifestyle context, gives a more accurate view of your hormonal health.

 

 

Resources:

Ovasitol® Inositol Powder Supplement - Use Jensen's code WELLNESSWJENSEN at checkout!

 

Listen to our Related Episodes:

Balancing Blood Sugar: Simple Hacks for Better Energy, Hormones, and Metabolism

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

Drainage Pathways 101: How to Support Detox, & Eliminate Toxins Naturally

Why Hiring a Health Coach Might Be the Best Investment You'll Ever Make

 

 

Want more from us?

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

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves with our Root Cause Program. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply

If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who’s ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Ever found yourself wondering, “Would working with a coach really make a difference?”

In this episode of The Wellness Effect, we’re getting real about our own journeys—how saying yes to our first coaches completely shifted the direction of our health, careers, and self-belief.

We talk about why investing in your health feels scary at first, what we gained beyond physical transformation, and the true cost of waiting for a rock-bottom moment. This episode isn’t just about coaching—it’s about choosing to show up for yourself in a way that finally sticks.

 

In this episode, we talk about…

• How hiring a coach helped us get unstuck—and why we believe it’s one of the best decisions we’ve ever made
• The unexpected benefits of coaching (spoiler: it’s not just about food or workouts!)
• Why weekly check-ins, reflection, and accountability create real long-term change
• The difference between support and tough love—and why we need both
• Why so many women wait until it’s “bad enough” to ask for help—and what we wish we knew sooner

 

 

Want more from us?

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

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves with our Root Cause Program. 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.

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/

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

 

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply

If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who’s ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

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/

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply

If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who’s ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.

Ever feel like 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/

 

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply

If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who’s ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.