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.

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

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 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.

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.

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.

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.

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.

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.

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.

[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/

Follow us on Instagram:

@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.

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!