Have you ever wondered if the way you prepare for birth could completely change the experience? In this episode of The Wellness Effect, Kira shares her raw, unfiltered home birth story—from water breaking in a daycare bathroom to delivering baby Jake in just four hours. This isn't just a birth story; it's a testament to what happens when you spend years listening to your body, doing the inner work, and trusting your intuition over fear. Whether you're planning a home birth, hospital birth, or just curious about what's possible when you prioritize your health, this conversation will show you why preparation matters—and why birth doesn't have to be something you just "survive."

In this episode, you'll hear:

[00:04:46] - The four-year healing journey that prepared Kira's body and mind for this birth

[00:09:34] - Why baby positioning became an obsession in the final month (and what actually mattered)

[00:14:25] - What prodromal labor is and how Kira's body rehearsed for weeks before the real thing

[00:18:30] - The moment everything started: water breaking in a daycare bathroom during the first snowstorm

[00:31:45] - How contractions went from "mild period cramps" to "holy shit" in just hours

[00:37:38] - The toilet as the "dilation station" and why sitting down changed everything instantly

[00:42:30] - Using breath, sound, and the mantra "down, down, down" to work with contractions instead of against them

[00:44:58] - The fetal ejection reflex: when Kira's body took over and started pushing on its own

[00:47:44] - Brett catching baby Jake at home with just the doula present [00:50:47] - Why they chose to go to the hospital after the home birth for stitches and placenta delivery

[00:56:06] - The shocking differences between this birth and her first: sleep, feeding, mental health, and recovery

[00:58:27] - How mineral balance (especially potassium) made pregnancy insomnia disappear in the final weeks

Key Takeaways:

• Your baby's lungs release an enzyme when they're ready to be born—that's what actually triggers labor. Your body and baby are designed to work together.
• Delayed cord clamping (waiting 1-2 hours) allows beneficial blood and nutrients to transfer from placenta to baby—even hospitals are starting to adopt this practice
• The toilet is called the "dilation station" for a reason—squatting positions can accelerate labor dramatically

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 feel like you're carrying a six-month-old baby in your stomach after eating? Or bloat so much from just drinking water that you're convinced something's seriously wrong? You're definitely not alone—but here's the thing: it's not normal, and it doesn't have to be your reality.

In this episode, Jensen and Lacey break down why bloating happens and—more importantly—what actually fixes it. Spoiler: it's usually not about the food. From nervous system regulation to mineral imbalances to the simple act of chewing, this conversation reveals why your body is bloating and gives you immediate, actionable tools to stop it.

Whether you're dealing with afternoon puffiness, constant digestive discomfort, or that tight-pants-by-dinner feeling, you'll learn exactly where to start.

In this episode, you'll hear:

[00:00:42] - Why bloating is common but NOT normal

[00:28:09] - How rushing and distraction during meals shut down your digestion

[00:29:31] - The fiber trap: too much or too little causes bloating

[00:30:28] - Dehydration and mineral deficiencies (sodium, potassium, magnesium) trigger gas and constipation

[00:31:27] - The circadian rhythm connection: eating late at night creates bloat

[00:34:49] - Nervous system dysregulation: fight-or-flight literally shuts down digestion

[00:37:39] - Signs you need deeper testing

[00:38:53] - Chewing trick that gives immediate results

[00:41:21] - Real food vs. ultra-processed: shop the perimeter

[00:42:01] - Nervous system regulation: deep breathing, walks, sunlight, slow mornings

[00:42:26] - Why eating before dark matters

[00:44:47] - The water-chugging mistake: don't dilute stomach acid during meals

[00:46:23] - Gluten's real impact: inflammation, not necessarily bloating

Key Takeaways:

• Bloating is a symptom of imbalance—it's your body signaling that something needs attention. The cause is usually lifestyle, nervous system state, minerals, or gut health, but it's fixable.
• Your nervous system directly controls digestion. Eating in fight-or-flight mode literally shuts down stomach acid, redirects blood flow away from your digestive organs, and kills off the good bacteria that breaks down food. Slow down and eat in rest-and-digest mode.
• A 10-minute walk after meals is one of the easiest, most effective tools—it supports motility, gets you sunlight and steps, and signals to your body that digestion matters.

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 finally start feeling good—better digestion, more energy, solid routines—and then suddenly stop doing the things that were working? You're not lazy—that's self-sabotaging.

Today in The Wellness Effect, we're unpacking why your body interprets peace as danger, how your nervous system craves chaos when things calm down, and the exact steps to break the cycle so you can actually hold onto your progress.

Whether you're all-or-nothing, an overthinker, or convinced you just don't have time for yourself, this episode will help you spot the pattern and stop getting in your own way.

In this episode, you'll hear:

[00:08] - What self-sabotage actually is (hint: it's a form of protection, not weakness)

[13:32] - Why your nervous system craves chaos when things finally calm down

[22:36] - The subconscious beliefs keeping you stuck: fear of losing relationships, falling behind, or something bad happening when things feel good

[26:29] - How childhood experiences create self-sabotage patterns

[30:22] - The five types of self-saboteurs: all-or-nothing, overthinker, caretaker, overachiever, and escaper

[35:20] - How to break the cycle: the five-step process from awareness to integration

[42:05] - Why you need a "path back to the path" note in your phone

[48:38] - The quantum leap concept: why the universe tests you right when you start improving

[51:43] - Why healing isn't linear and you'll keep facing the same challenges in different forms

[53:05] - How to talk to yourself when you mess up (because the shame keeps you stuck)

Key Takeaways:

• Self-sabotage is your nervous system's way of keeping you safe—if you've lived most of your life in chaos, stress, or burnout, that becomes your baseline and peace feels dangerous
• You can't out-hustle your nervous system—regulate first (through breathwork, tapping, grounding, journaling), then address the behavior
• The "path back to the path" is different for everyone—know your specific steps to get back on track and keep them in a note on your phone

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 immediately reach for coffee in the morning just to feel human or have afternoon crashes by 2 PM? This episode is for you.

Today in The Wellness Effect, we're diving into adrenal fatigue—or more accurately, HPA axis dysregulation—and why that exhausting cycle isn't just "normal adulting." We'll unpack what's actually happening when your stress system's alarm has been blaring for so long that the batteries finally died.

Whether you're stuck in the "tired but wired" cycle, convinced you just need more willpower, or wondering why every small inconvenience feels like a major catastrophe, this conversation will completely shift how you understand energy, stress, and what your body actually needs to function.

In this episode, you'll hear:

[00:33] - The real signs you're dealing with adrenal fatigue beyond just feeling tired

[20:36] - What your adrenals actually do and the critical hormones they produce

[23:40] - The stages of HPA axis dysfunction: from high cortisol to completely bottomed out

[25:13] - How adrenal dysfunction affects your thyroid, sex hormones, blood sugar, and immune system

[28:40] - What quitting caffeine reveals about your adrenal health

[31:05] - What the HTMA test reveals about adrenal function through mineral patterns

[32:30] - The exhaustive symptom checklist

[37:13] - Nutrition fixes: why undereating and skipping breakfast destroy your adrenals

[41:11] - Sleep requirements for women. Seven hours isn't enough!

[43:18] - When training is destroying your adrenals

[43:52] - Stage four HPA axis dysfunction: when rest is the only cure

[46:26] - Supplement supports: magnesium, vitamin C, B vitamins, and adaptogens

[50:57] - The productivity mindset shift: reframing what "productive" actually means

Key Takeaways:

• Your adrenals produce critical hormones including cortisol, adrenaline, DHEA, and more—they regulate stress response, metabolism, blood pressure, immune function, and sex hormones
• HPA axis dysregulation happens in stages: you start with high cortisol from chronic stress, then eventually your body can't keep up and cortisol crashes—that's when you really feel the exhaustion
• Rest isn't lazy, it's the most productive thing you can do for long-term health—schedule it like an appointment and don't miss 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.

Think popping a Costco multivitamin and a random probiotic from Instagram makes you healthy? Think again. In this episode of The Wellness Effect, we're exposing the dark side of the $200 billion supplement industry and revealing why most women are either throwing money down the drain or actively making their health worse by supplementing blindly.

From the supplement graveyard collecting dust in your pantry to why 65% of Amazon supplements are literally fake, we break down what's actually happening when you pop pills without testing. Whether you've been handed a thousand-dollar protocol without bloodwork, you're dealing with hormonal chaos despite "doing everything right," or you just want to stop guessing and start healing—this conversation will completely transform how you approach your health.

In this episode, you'll hear:

(00:14) - The supplement quality wake-up call: Why your Costco multivitamin and Amazon magnesium are probably worthless

(06:21) - How blindly taking probiotics for years led to dangerous gut bacteria overgrowth and inflammatory dysbiosis

(08:33) - The Amazon supplement scandal: 65% don't contain what they claim, and how sellers are creating fake versions of legitimate brands

(12:24) - Supplements as band-aids vs. root cause solutions

(14:17) - The red flags that scream "you need functional supplementation" (and when to run from practitioners pushing products)

(25:31) - Why your hormones aren't the problem: The downstream effect you need to understand before buying another "hormone balancing" supplement

(35:05) - The non-negotiables

(41:42) - The probiotic food hack: Why fermented foods beat expensive probiotics every time

(47:49) - Our real supplement routines and why less is always more

Key Takeaways:

• Supplements are meant to be supplemental to solid foundations—if you're eating fast food and not sleeping, no pill will save you
• The supplement hierarchy: Start with real food and hydration, add minerals and electrolytes, then layer in personalized support only after testing
• Quality matters more than you think: Amazon and Costco supplements are often filled with cheap fillers and have zero third-party testing to verify what's actually inside

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.

Think taking a random multivitamin counts as mineral support? Think again. In this episode of The Wellness Effect, we're diving deep into why minerals are called the "spark plugs" of your body—and what happens when those spark plugs are blown. From the calcium shell that's literally protecting you from feeling your emotions to the potassium deficiency that's sabotaging your energy, we unpack why hair tissue mineral analysis should be your first test, not your last resort.

Whether you've been told your labs are "normal" but you feel like garbage, you're drowning in random supplements that aren't working, or you're just tired of spinning your wheels with your health, this conversation will completely shift how you think about root cause healing. Spoiler: Your hormones might not be the problem—your minerals are.

In this episode, you'll hear:

[15:14] What minerals actually do in the body and why they're called the "spark plugs" that run literally everything—from metabolism to mental health

[17:07] The soil depletion crisis: Why even eating "clean" won't save you from mineral deficiencies in today's environment

[19:27] HTMA vs blood work: Why hair acts like a "mineral memory card" showing 3-4 months of trends that blood tests completely miss

[20:52] The sodium-to-potassium "stress ratio" and what it reveals about how resilient (or fried) your adrenals really are

[27:31] Why your thyroid labs look "fine" but you still feel cold, exhausted, and sluggish

[29:57] Some signs of mineral imbalance in your body

[31:01] The calcium shell phenomenon: How your body creates emotional armor after trauma—and why breaking it down requires support

[33:50] The premature graying connection to calcium deposits (yes, stress actually gives you gray hair)

[46:40] The validation moment: Why HTMA results make clients cry and finally prove "I wasn't crazy—something IS wrong"

[59:22] The nettle tea overnight hack that's basically coffee-level energy without the coffee

Key Takeaways:

• We've tested hundreds of clients and have never seen a perfect HTMA—mineral depletion is universal, and it's not your fault
• High calcium on HTMA doesn't mean you have too much—it means it's moved OUT of your bones and INTO your soft tissue (hello, joint pain and emotional numbness)
• Your body literally can't use thyroid medication or balance hormones without the right minerals in place—sodium and potassium shuttle hormones in and out of cells
• One single habit—steeping nettle tea overnight with trace minerals and lemon—could be the compound effect that changes everything

Resources:

• The Macro Minerals (FREE Resource): https://bit.ly/TWE_MacroMinerals
• Mineral Optimization Guide (FREE Resource): https://bit.ly/TWE_MineralOpt
• Aussie trace minerals: https://amzn.to/47dAkc4
• Quinton Minerals: https://nutriessential.com/products/original-quinton-isotonic?variant=15387728281674

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.

Think your gut is just about digestion? Think again. In this episode of The Wellness Effect, we're breaking down why your gut health is literally the foundation of everything—your hormones, your mental health, your skin, your energy, and even your ability to handle stress. If you've been chasing symptoms with band-aid solutions without looking at what's actually happening in your digestive system, this conversation will completely shift your perspective on what it means to actually heal.

Whether you're dealing with bloating, depression, acne, irregular periods, or just exhausted from trying supplement after supplement with no results, this episode will show you why your gut deserves your attention first.

What we discuss:

[00:11:918] What gut health actually is (It's not just about digestion)

[00:18:46] Why the gut is called the "second brain"

[00:19:13] How leaky gut sabotages everything

[00:27:17] Why your gut keeps you in fight-or-flight

[00:32:29] The gut-skin axis is real - Acne, eczema, psoriasis, rosacea, melasma—all connected to gut health.

[00:35:6] The thyroid-gut connection nobody talks about

[00:36:30] Signs you have poor gut health

[00:38:42] Depression as a gut issue

[00:42:45] The blood sugar-gut connection

[00:44:46] The foundations that actually heal your gut

[00:52:30] How GI Map testing can help you

[00:55:12] Foods that support gut health (the list)

Key Takeaways:

• 90% of serotonin is made in the gut, which is why depression and anxiety are often gut issues disguised as mental health issues
• Bad bacteria and overgrown candida literally communicate with your brain through biofilms, creating cravings and influencing your mood
• 20% of thyroid hormone conversion happens in the gut—if nobody's looked at your gut health, you're missing a huge piece of the thyroid puzzle

Episodes Mentioned:

Nervous System Dysregulation: Why Your Gut Issues, Anxiety & Chronic Symptoms Won't Heal

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

Meal Hygiene 101: How Mindful Eating Can Transform Your Digestion and Health

Oral Health and Gut Health: The Bi-Directional Link Your Dentist Won't Tell You About

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.

Think you can power through winter with the same routine you had in July? Think again. In this episode of The Wellness Effect, we're breaking down why fighting the seasons is sabotaging your energy, hormones, and overall health—and how leaning into nature's rhythm can completely transform how you feel.

From the nutrition codes hidden in seasonal foods to why your body is literally begging you to sleep more when it's dark at 4 PM, we unpack the science behind circadian health and give you practical ways to work with your body instead of against it. Whether you're struggling with seasonal depression, confused about morning sunlight when the sun doesn't rise until 8:30 AM, or just exhausted from trying to maintain summer productivity in the middle of winter, this conversation will shift your entire perspective on what it means to actually support your body year-round.

What we discuss:

[00:13:38] - The foundation of circadian rhythm

[00:15:16] - Why the seasons aren't happening TO you

[00:17:14] - Movement strategies for winter (when 8 PM walks turn into pitch-black rain sessions)

[00:19:10] - The light codes in your food (and why pineapple in December is working against you)

[00:20:48] - The September 1st stew phenomenon

[00:22:13] - What to do when morning sunlight is literally impossible

[00:24:45] - Sunrise eyes over perfect sunlight

[00:26:40] - The $100 circadian investment that changes everything

[00:28:05] - The blue light debate for early risers

[00:30:40] The 20-minute planning session that gives you 20 hours back

Key Takeaways:

• Your digestion actually slows down in winter when you don't have as much sunlight fueling metabolism - which is why your body naturally craves warmer, cooked foods over raw salads
• The seasonal foods growing in your region at any given time are the exact foods your body is best equipped to digest at that time - Mother Earth isn't just pretty, she's strategic
• Trying to maintain your summer schedule and productivity levels through winter is like fighting your body's internal wisdom - you'll just end up exhausted by February wondering why "rest" isn't working

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.