If you’ve ever said, “I was so good all day… and then lost control at night,” you’re not alone. In this episode of The Wellness Effect, we’re diving into one of the most common (and least talked about) struggles: the binge and restrict cycle.

Join us as we break down the binge/restrict cycle from both a physical and emotional lens. We talk about why restriction often isn't about willpower—it’s a signal from your body that it’s not getting what it needs. From skipping breakfast to overly “clean” eating, many women unknowingly fall into patterns that create nighttime cravings, shame, and guilt.

This conversation offers a refreshing blend of honesty, education, and practical tools to help listeners identify their triggers, shift their mindset, and fuel their bodies without obsession or extremes. If you want to break free from bringe and restrict cycle, tune in now!

Key Takeaways:

• The binge and restrict cycle is more common than most realize – Many people unknowingly fall into it by under-eating during the day and overeating at night, often blaming themselves instead of recognizing the physiological and emotional roots.
• Eating enough throughout the day—especially a balanced breakfast—is crucial – Consistent, nourishing meals stabilize blood sugar, reduce cravings, and are a foundational step to breaking the cycle.
• Awareness and self-compassion are essential for healing – Journaling, setting realistic goals, and reframing the narrative around food can empower individuals to shift from shame to progress.

Want more from us?

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

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

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

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

Trying to conceive can feel like an emotional rollercoaster—and no one talks about it enough. In this episode of The Wellness Effect, we’re continuing Kira’s fertility journey, breaking down the mindset, supplements, and support that helped her conceive after loss.

In this deeply vulnerable and powerful episode, Kira shares more details about the physical, emotional, and spiritual layers of her fertility journey—from grieving multiple losses to navigating early pregnancy with cautious hope. She gets real about the supplements that helped, the importance of mineral support, how parasites may have played a role, and the healing power of talking to other women.

Lacey also shares the start of her own conception journey—balancing uncertainty with curiosity and shifting mindset after years of not wanting kids.

This episode is a beautiful reminder that everyone’s timeline and experience is different—and there’s no perfect way to do this.

Key Takeaways:

1. 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.
2. 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.
3. 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.
4. You don’t have to do this alone. Community, vulnerability, and connecting with other women on the same journey can be incredibly healing.
5. Conventional answers aren’t always the full picture. Question dismissive medical advice and start advocating for yourself.
6. It’s okay if your story is messy. This journey isn’t linear—grief, fear, hope, and joy can all coexist, and you deserve space for all of it.

Want more from us?

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

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

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

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

Can letting go be the very thing that brings your deepest desire? In this heart-opening episode of The Wellness Effect, Kira shares her vulnerable and powerful story of navigating fertility struggles, loss, and finally… a pregnancy. This conversation isn’t just about motherhood—it’s about healing, trusting your body, and choosing softness on the journey.

Together, we dive into the deep and often unspoken realities of the fertility journey. Kira shares the emotional weight of multiple losses, the toll of clinging to timelines, and what finally shifted her path. We also discuss how emotional regulation, nervous system healing, and surrender played a role—not only in conception but in overall well-being.

This isn’t a “just relax and it will happen” story. It’s an honest look at the messy, nonlinear path of creating life and choosing self-love along the way.

Key Takeaways:

1. Letting go can open the door to healing.
2. Chronic stress, emotional dysregulation, and being stuck in a survival state can block your body’s ability to feel safe enough to conceive.
3. 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.
4. 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.
5. Everyone’s timeline is different—and that’s okay.
6. Fertility is about more than just physical health. Mindset, emotional processing, energetic alignment, and trust in your body are just as important as labs, supplements, and protocols.

Want more from us?

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

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

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

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

Ever feel like you’re doing all the right things—eating clean, exercising, taking supplements—but still not seeing results? You might be missing a key step in your healing journey: supporting your drainage pathways.

In this episode, we break down the difference between drainage and detox, explain why your body might be struggling to eliminate toxins, and share how your lymphatic system, liver, and gut all play crucial roles in the process. Whether you're dealing with skin issues, bloating, brain fog, or fatigue, understanding drainage is essential.

You’ll learn what signs to look out for when your drainage pathways are backed up, why pooping and sweating are more important than you think, and how emotional regulation and nervous system support fit into the picture. Tune in for practical tips—from dry brushing to mineral water—that actually work.

What we talked about:

[11:22] – What are drainage pathways and why they matter

[14:00] – Detox vs. drainage: What’s the real difference?

[20:10] – Signs your drainage pathways are clogged

[25:30] – The drainage funnel: from cells to colon

[32:00] – Lymphatic health & its connection to skin, puffiness, and immunity

[40:00] – Why your liver is overwhelmed—and what to do about it

[50:10] – Practical drainage support tools: castor oil packs, dry brushing, minerals

[53:00] – Liver support herbs and lifestyle hacks

Key Takeaways:

• Your body can’t detox properly if your drainage pathways (like bowels and lymph) are clogged.
• Poor lymphatic flow can lead to puffiness, skin issues, and fatigue—simple habits like dry brushing help.
• Pooping, sweating, and mineral support are foundational for long-term healing.

Want more from us?

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

Connect with us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

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

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

Feeling lost in the ever-growing wellness industry? With so many options, it's easy to get overwhelmed by the latest trends, conflicting advice, and endless products. In this episode, we’re breaking it all down for you.

Join us as we discuss how to navigate the wellness space without stress. We’ll talk about prioritizing your health, understanding what’s actually worth your time and money, and avoiding the pressure to do everything perfectly.

What we discussed:

[00:52] - Why the wellness industry can feel overwhelming

[06:15] - The problem with constantly changing health trends

[12:30] - How to determine what actually works for you

[18:00] - The role of social media in shaping wellness beliefs

[23:40] - Building a wellness routine that fits your lifestyle

[30:15] - Final thoughts: Simplifying your approach to health

Want more from us?

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

Connect us on Instagram:

@thewell.nesseffect

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

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

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

Ever wonder if your body is actually ready for fat loss? Jumping into a fat loss phase at the wrong time can leave you frustrated, exhausted, and stuck in a cycle that doesn’t work.

In this episode, we break down the key signs that indicate whether you’re in the right place for fat loss—or if it’s time to focus on something else first. Join us as discuss the importance of metabolism, stress, sleep, and hormones in fat loss success, and how to take a sustainable approach to your health goals. Tune in for sustainable strategies to ensure your health remains the priority.

What we discussed:

[12:42] – The reality of fat loss: Why timing matters

[14:51] – Common mistakes people make when trying to lose weight

[22:30] – How to optimize your metabolism before focusing on fat loss

[35:00] – Practical tips for a balanced, sustainable approach

[42:27] – Fast vs. slow metabolism—why speed isn’t everything

[43:45] – The biggest misconception about losing weight

Want more from us?

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

Connect with us on Instagram:

Follow the Podcast - @thewell.nesseffect

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

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

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

Making friends as an adult is hard—but keeping those friendships strong can be even harder. Whether it's dealing with social anxiety, maintaining long-distance connections, or finding new friendships that align with your evolving life, it’s a journey that many of us struggle with.

In this episode of The Wellness Effect, Lacey, Jensen, and Kira dive deep into friendship dynamics, from childhood bonds to making friends as an adult, and even how ADHD and social anxiety can impact the way we connect with others.

If you’ve ever felt awkward reaching out to a friend, struggled with maintaining connections, or wondered if your social anxiety is getting in the way, this episode is for you!

What we discussed:

[02:00] - Making friends as an adult: Why is it so hard?

[08:45] - The impact of ADHD and social anxiety on friendships.

[14:30] - The importance of quality over quantity in friendships.

[22:10] - Why setting realistic expectations in friendships is key.

[32:45] - Signs that you’ve outgrown a friendship—and how to handle it.

[41:30] - How your childhood experiences shape your adult friendships.

[50:15] - Practical steps to build meaningful connections as an adult.

Want more from us?

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

Connect us on Instagram:

@thewell.nesseffect

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

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

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

Have you ever wondered why certain health issues keep coming back no matter what you try? The truth is, symptoms are just the surface level of what’s really going on.

In this episode of The Wellness Effect, we dive into root cause healing, discussing what it actually means, why it's so important, and how to start uncovering the deeper imbalances affecting your body.

We also share personal experiences with functional lab testing, nervous system dysregulation, gut health, and the impact of stress on healing. Whether you're struggling with fatigue, digestive issues, or hormonal imbalances, this episode will help you rethink your approach to wellness.

What we discussed:

[02:00] - What does "root cause healing" really mean?

[08:30] - The nervous system's role in gut health and overall well-being.

[15:40] - Why functional lab tests aren’t always the magic answer.

[22:15] - Stressors beyond work—how hidden stress impacts your body.

[30:00] - The importance of small, consistent lifestyle changes in healing.

[42:45] - Why your mindset is a crucial part of the healing process.

[50:30] - The power of community, accountability, and long-term commitment.

Resources Mentioned:

Take our Root Cause Quiz

Root Cause Healing Guide

Want more from us?

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

Connect us on Instagram:

@thewell.nesseffect

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

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

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

Coming back from vacation can feel overwhelming—especially when you’re trying to return to healthy habits without falling into an all-or-nothing mindset. In this episode of The Wellness Effect, we dive into how we prepared for our trips, maintained balance while traveling, and transitioned back into routine without stress or guilt.

If you’ve ever struggled with post-vacation blues, food guilt, or feeling like you have to "make up" for indulgences, this conversation will help shift your mindset and approach to a healthier, more sustainable recovery.

Whether you’re heading on a trip soon or just got back, this episode will help you create a healthier approach to travel and post-vacation recovery.

What we talked about:

[02:15] - Why post-vacation recovery can feel so overwhelming.

[08:10] - Prepping before vacation: The small habits that make a difference.

[14:25] - How to enjoy food while traveling without falling into restriction or binge cycles.

[22:30] - The mindset shift that makes post-vacation recovery easier.

[31:40] - Why "punishing yourself" after a trip never works—and what to do instead.

[42:15] - How to set yourself up for success when getting back into routine.

[50:30] - What we wish we knew earlier about vacation mindset and balance.

Want more from us?

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

Connect with us on Instagram:

@thewell.nesseffect

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

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

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

Planning a wedding can be overwhelming—but what if you could strip away the stress and just focus on what matters most?

In this episode of The Wellness Effect, Lacey, Jensen, and Kira take you inside Lacey’s dream destination wedding in Mexico. From a surprise legal ceremony to navigating a Type B planning approach, this episode is filled with real talk, funny moments, and practical insights into why destination weddings can be the ultimate stress-free option.

Whether you're planning a wedding or just love hearing behind-the-scenes stories, this episode is for you!

What we talked about:

[03:42] - Lacey shares the surprise legal wedding that Zach planned before Mexico.

[07:51] - Pre-wedding self-care: How Lacey prepped her mind and body before the big day.

[12:30] - The beauty of low-stress wedding planning and why it worked.

[16:45] - The real experience of a “first look” and whether Lacey would do it again.

[35:10] - The epic wedding speeches (including a hilarious custom rap from Kira & Marina).

[42:50] - Wedding day logistics: Why the resort handled everything seamlessly.

[50:30] - Advice for future brides: How to enjoy the moment and skip the stress.

Want more from us?

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

Connect us on Instagram:

@thewell.nesseffect

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

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

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