The Wellness Effect (A Lifestyle U Podcast)

Your blood sugar affects way more than your energy. It's quietly running your hormones, your period, your cravings, and even how you age.
In this episode, Jensen and Lacey go back to basics on blood sugar: what glucose and insulin actually are, what a healthy blood sugar rhythm looks like, and how chronic spikes and crashes can quietly snowball into insulin resistance, PCOS, and metabolic dysfunction. They cover the signs your blood sugar might be off, how to build a blood-sugar-friendly plate, and the simple daily habits that make the biggest difference. Jensen also gets personal, sharing how her own PCOS journey and her dad's type 2 diabetes diagnosis shaped why this topic matters so much to her.
 
Key Takeaways
Blood sugar isn't just about energy. It directly impacts your hormones, period, mood, cravings, sleep, and long-term aging.
You don't need to fear carbs or keep your blood sugar perfectly flat. You just need insulin working effectively, which comes down to pairing carbs with protein, fat, and fiber.
Small, consistent habits (a bigger high-protein breakfast, a walk after meals, not drinking coffee on an empty stomach) make an outsized difference in blood sugar balance over time.
 
Chapters
00:00 – Intro & why blood sugar matters
02:23 – Blood sugar basics: glucose, insulin & the key-and-lock analogy
04:18 – What a normal blood sugar rhythm looks like
06:40 – How insulin resistance develops over time
08:54 – Why balance matters: energy, mood, hormones, periods, sleep & aging
17:10 – Signs your blood sugar might be imbalanced
19:09 – Building a blood-sugar-friendly plate
20:54 – Order of eating & other practical food tips
22:57 – Meal timing, snacks & the power of a big breakfast
25:53 – Lifestyle habits: walks after meals, coffee timing & circadian rhythm
33:54 – Minerals, gut health & key takeaways
37:44 – Real talk: PCOS, family history & why this matters
 
Want to Work With Us?
Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
Follow us on Instagram:
The Podcast: https://www.instagram.com/thewellnesseffectpod/
Lacey Iskra - https://www.instagram.com/laceeiskk/
Jensen - https://www.instagram.com/wellnesswjensen/
Kira Iskra - https://www.instagram.com/wellbykira/
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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.

In this week's episode of The Wellness Effect, Jensen sits down with Lacey (Kira's off camping) to get into the parts of her story she doesn't usually tell. They trace her health journey all the way back to birth — a difficult delivery, years of chronic illness and unexplained symptoms as a kid, going on the pill before ever having a natural cycle, a wild university era of diet pills and toxic relationships, seven years of bodybuilding, and finally the autoimmune flare that led her to functional health. It's a raw, unfiltered look at how decades of "small" symptoms compound into bigger health issues — and how healing often starts with looking back, not just forward.
 
KEY TAKEAWAYS
Health issues rarely appear out of nowhere — Lacey's autoimmune disease was the result of decades of compounding red flags that started in infancy.
Starting birth control before ever having a full natural cycle can shape hormonal health for years to come — Lacey didn't have a regular period until age 29.
Extreme diet and exercise control (like bodybuilding) can mask real health issues under a "healthy" facade, and often functions as a coping mechanism for a lack of control elsewhere in life.
 
CHAPTERS
00:00 – Intro: Missing Kira & Setting the Stage
00:57 – Birth Story: A Traumatic Start
06:12 – Constant Sickness & the Antibiotic Cycle
08:01 – Family Dynamics & Suppressed Emotions
10:23 – Bedwetting & Nervous System Dysregulation
27:41 – Silent Until Three: A Hidden Identity
28:26 – First Period at 14 & Straight to the Pill
36:25 – Diet Pills & University Chaos
42:35 – Entering the Bodybuilding World
51:34 – COVID, Quitting Bodybuilding & Getting Her Period Back
58:05 – Raw Vegan Diet & Finding Functional Health
1:01:47 – Healing, Present Day & the Fertility Journey
 
Want to Work With Us?
Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
Follow us on Instagram:
The Podcast: https://www.instagram.com/thewellnesseffectpod/
Lacey Iskra - https://www.instagram.com/laceeiskk/
Jensen - https://www.instagram.com/wellnesswjensen/
Kira Iskra - https://www.instagram.com/wellbykira/
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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.

Think you're eating "clean" but still exhausted, bloated, and stuck? In this episode, we break down protein, carbs, and fat — and why getting your macros right (not just "eating less") might be the missing piece.
We are going back to basics on macronutrients — what they are, why your body needs all three, and how each one shows up in your hormones, energy, digestion, and mood. Together, we share personal stories from our bodybuilding and "if it fits your macros" days, break down real starting-point numbers for protein, fat, and carbs, and explain why hitting your macro targets with ultra-processed food still isn't the full picture. Stay tuned for our simple, no-scale-required plate method you can start using today!
Key Takeaways:
Protein, carbs, and fat each have a non-negotiable job (hormones, nervous system fuel, and hormone-building materials, respectively) — under-eating any one shows up as symptoms like fatigue, hair loss, or a stuck scale.
Rough daily starting points: 0.8–1g protein per pound of ideal body weight, a minimum of 50g fat/day, and carbs filling in the rest (often 40–50% of calories for active women).
Hitting your macros perfectly doesn't guarantee health — food quality matters just as much, since ultra-processed "macro-friendly" foods can still leave you missing fiber, micronutrients, and gut support.
Chapters:
[00:00] - Intro & Why Macros Matter
[02:42] - Macronutrients 101: Protein, Carbs & Fat Explained
[05:03] - Protein & Hormone Production
[09:21] - Complete vs. Incomplete Protein Sources
[11:41] - Protein Timing Throughout the Day
[15:03] - Debunking Carb Myths & Thyroid Function
[26:37] - Why Dietary Fat Is Essential for Hormones
[30:21] - Calories Per Gram: Protein, Carb & Fat
[35:10] - How Much Protein, Fat & Carbs You Actually Need
[47:59] - Blood Sugar Regulation & Balanced Meals
[57:14] - Whole Foods vs. "If It Fits Your Macros"
[1:05:02] - The 3-3-3 Plate Method (Actionable Takeaway)
You Might Want to Listen:
Why Your Thyroid Labs Look 'Normal' But You Still Feel Awful (Ep. 80) - https://podcasts.apple.com/us/podcast/why-your-thyroid-labs-look-normal-but-you-still-feel/id1561267131?i=1000777847653
Want to Work With Us?
Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
Follow us on Instagram:
The Podcast: https://www.instagram.com/thewellnesseffectpod/
Lacey Iskra - https://www.instagram.com/laceeiskk/
Jensen - https://www.instagram.com/wellnesswjensen/
Kira Iskra - https://www.instagram.com/wellbykira/
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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.

Zoe has spent 13 years chasing down her migraines — trying 15 to 20 different approaches with zero relief before finally finding what's working. 
In today's episode, Lifestyle U coach Zoe joins Lacey and Jensen to share her personal health journey — from childhood stress and lifelong constipation to debilitating migraines that started in high school and worsened dramatically in university. She walks through her path from Western medicine to functional health, the root-cause approaches she's tried (NUCCA chiropractic, fascia release, gut healing, candida protocols), and what she now tells clients about patience, nutrition, and getting to the root of chronic symptoms.
 
Key Takeaways:
Chronic symptoms like constipation and migraines can be deeply tied to stress and emotional patterns, not just diet or genetics.
Healing isn't linear — Zoe saw her gut health and skin improve quickly, while her migraines took years and multiple approaches (structural, hormonal, nutritional) before finding relief.
Under-eating can stall healing and metabolism; properly fueling the body is often the real turning point, even if it means short-term weight gain.
 
Chapters:
[00:00:00] - Welcome & Introducing Zoe
[00:00:31] - How Zoe Became a Lifestyle U Coach
[00:02:36] - Childhood Stress & Family Divorce
[00:06:39] - First Symptom: Lifelong Constipation
[00:10:26] - Migraines Begin in High School
[00:14:50] - Getting Into Functional Health
[00:19:59] - 15-20 Things Tried With Zero Migraine Relief
[00:23:00] - NUCCA Chiropractic & Structural Root Causes
[00:27:48] - Fascia Release Therapy Explained
[00:36:19] - The Candida Diet & Breaking Sugar Addiction
[00:44:52] - Gaining Weight While Healing (Under-Fueling)
[00:53:06] - Advice for Anyone Struggling With Migraines
 
Want to Work With Us?
Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
Follow us on Instagram:
The Podcast: https://www.instagram.com/thewellnesseffectpod/
Lacey Iskra - https://www.instagram.com/laceeiskk/
Jensen - https://www.instagram.com/wellnesswjensen/
Kira Iskra - https://www.instagram.com/wellbykira/
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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.

20 million people have a thyroid condition and 60% don't even know it — because the labs your doctor runs are barely scratching the surface of what's actually going on.
In today's episode of The Wellness Effect, Kira breaks down how the thyroid actually works — from the brain-driven HPT axis to the T4-to-T3 conversion process — and why "normal" TSH doesn't mean your thyroid is fine. The trio unpacks what really drives thyroid dysfunction (stress, gut health, liver congestion, blood sugar, minerals, toxins, and autoimmunity), plus which labs to actually ask for and what to do if your doctor won't run them.
Key Takeaways
TSH isn't a thyroid hormone — it's a signal from your brain, and a "normal" TSH can still hide real dysfunction in T3, reverse T3, or antibody levels.
Most thyroid hormone conversion happens outside the thyroid — 60-70% in the liver, 20% in the gut — so liver and gut health are often the real root cause.
Minerals (iodine, selenium, zinc, iron, magnesium) are required raw materials for thyroid hormone production and conversion, not optional extras.
Chapters
[00:00] - Intro: Why Thyroid Issues Are So Common
[01:24] - What Your Thyroid Actually Does
[04:50] - The HPT Axis: How Your Brain Controls Your Thyroid
[07:50] - T4 vs T3: How Thyroid Hormone Is Made
[13:57] - Reverse T3 Explained
[19:19] - The Thyroid Labs You Should Ask For
[24:46] - Hypothyroid vs Hyperthyroid Symptoms
[30:21] - What's Really Driving Thyroid Dysfunction
[35:46] - The Minerals Your Thyroid Needs
[44:32] - Toxins, Autoimmunity & Hashimoto's
[52:02] - What To Actually Do About It
[57:18] - Why Working With a Practitioner Matters
Resources & Mentions
HTMA (Hair Tissue Mineral Analysis) testing
GI Map testing
Related episode: previous toxic/low-tox living episode hosted by Lacey (referenced re: environmental toxins)
Want to Work With Us?
Join us in the Root Cause Reset Program: https://www.lifestyleucoaching.ca/wellness-effect-906145 and use code "Wellness Effect" for a FREE functional lab test when you join the program.
Follow us on Instagram:
The Podcast: https://www.instagram.com/thewellnesseffectpod/
Lacey Iskra - https://www.instagram.com/laceeiskk/
Jensen - https://www.instagram.com/wellnesswjensen/
Kira Iskra - https://www.instagram.com/wellbykira/
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 https://www.instagram.com/thewellnesseffectpod/ to stay up-to-date with the latest episodes and tips.