PRETTY WELL - Anti-Aging, Beauty, Balanced Hormones, Inflammation, Gut Health, IBS, Evidence-based Podcast Por Lisa Smith MS RD LDN |Functional Wellness| Holistic Gut:Mitochondria Expert arte de portada

PRETTY WELL - Anti-Aging, Beauty, Balanced Hormones, Inflammation, Gut Health, IBS, Evidence-based

PRETTY WELL - Anti-Aging, Beauty, Balanced Hormones, Inflammation, Gut Health, IBS, Evidence-based

De: Lisa Smith MS RD LDN |Functional Wellness| Holistic Gut:Mitochondria Expert
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Your science-backed guide to longevity, energy, and ageless skin.

Tired of feeling older than you are? Spent way too much time and money on “miracle” fixes that don’t work?

If you’re done feeling tired, achy, or like you're aging too fast—welcome home.

I’m Lisa, a Functional Health Practitioner who helps women find the why behind their inflammation, fatigue, and hormone chaos so they can feel and look amazing again.

Each week, we dive into the root causes of aging—from gut and hormone health to mitochondrial repair—so you can take the guesswork out of what your body really needs to thrive.

Lisa Smith, MS, RD, LDN |Functional Wellness| Holistic Gut:Mitochondria Expert Higiene y Vida Saludable Medicina Alternativa y Complementaria
Episodios
  • What I’m Carrying Into the New Year — And What I’m Finally Leaving Behind

    What I’m Carrying Into the New Year — And What I’m Finally Leaving Behind
    Dec 31 2025

    #192 - What I’m Carrying Into the New Year — And What I’m Finally Leaving Behind

    New Year’s Eve has a funny way of making us feel like we should reinvent ourselves by midnight.

    New rules. New goals. New personality. Preferably someone who loves green juice and wakes up excited at 5 a.m.

    This episode is… not that.

    Instead, this is a pause. A breath. A moment to stand in the quiet space between what’s been and what’s coming—and ask a better question than “Who should I be next year?”

    In this reflective solo episode, I share what this past year taught me the long way around: that growth isn’t about striving harder, fixing more, or optimizing your way into worthiness. The most meaningful shifts often come from removing pressure, listening to your nervous system, and letting go of identities that no longer fit.

    We talk about discernment over urgency, why discomfort isn’t a problem to solve, how progress actually works (hint: it’s not linear), and what it looks like to move into a new year lighter—not because you did more, but because you carried less.

    No resolutions. No hustle. No performative “new you.”

    Just honesty, integration, and intentions that actually make room for real life.

    If you’ve felt tired of pushing, quietly proud of how much you’ve grown, or like you’re standing on the edge of something new—but slower and steadier than before—this episode is for you.

    In This Episode, We Explore:
    • Why striving, optimizing, and “doing more” often block real healing
    • The difference between urgency and discernment—and why it matters
    • How listening to your nervous system builds real trust with yourself
    • What to keep, what to release, and what doesn’t need to come with you
    • Why intentions work better than resolutions (and how to choose yours)
    • How progress actually unfolds—even when it feels messy or invisible
    Time Stamps

    00:00 – Why this episode isn’t about goals, resolutions, or reinvention 02:00 – The quiet space between years—and why it matters 04:00 – When striving stops working (and what actually does) 06:30 – Discernment vs. urgency: learning to pause instead of react 10:00 – What I’m intentionally carrying into the new year 12:00 – What I’m finally leaving behind (and why discomfort isn’t failure) 15:00 – Intentions over resolutions—and how to choose yours 18:00 – Moving forward lighter, calmer, and more grounded

    Where to Find Me

    You can connect with me, explore programs, and see what I’m up to outside the podcast here: Website: https://lisasmithwellness.com/

    Instagram: https://www.instagram.com/prettywell_podcast

    🔗 Resources & Links (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You)

    💥 Join the conversation:

    Share your thoughts with us on social media or in the comments!

    🎙 Subscribe, Share & Review:

    If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!

    Disclaimer:

    Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.

    The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such

    advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.
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    21 m
  • Home for the Holidays with Dr. Gina Kupchella: The Best Of Functional Medicine, Legacy, and What Actually Heals

    Home for the Holidays with Dr. Gina Kupchella: The Best Of Functional Medicine, Legacy, and What Actually Heals
    Dec 24 2025
    #191 - Home for the Holidays with Dr. Gina Kupchella: The Best Of Functional Medicine, Legacy, and What Actually Heals This episode is a little different — softer, deeper, and honestly one of my favorites. I’m sitting down fireside-style with my dear friend Dr. Gina Kupchella, the physician I passed the baton to at Integrative Wellness Center. It’s the day before Christmas, the coffee is hot, and the conversation goes far beyond protocols and lab markers. We talk about how functional medicine really works when it’s done well, why so many people are frustrated by cookie-cutter care (even in the functional medicine world), and what happens when you finally slow down enough to treat the whole human — not just the diagnosis. This is a conversation about legacy, trust, root-cause healing, and why doing medicine differently isn’t trendy — it’s necessary. We cover gut health, inflammation, anti-aging, hormones, longevity, wearables, sleep, and the quiet magic that happens when a practitioner has time to actually listen. If you’ve ever felt stuck in a cycle of appointments, protocols, and next steps that never quite lead to real change — or if you’re curious what functional medicine looks like when it’s practiced with integrity, evidence, and heart — this one will land. In This Episode, We Talk About: 00:02 — How Gina and I first met (and why the timing still gives us chills) 00:07 — What surprised Gina most about stepping into a functional medicine practice 00:12 — The biggest myths about functional medicine — and why they persist 00:18 — Foundational labs vs. advanced testing: where to actually start 00:25 — Gut health, inflammation, and why diet is the most underrated anti-aging tool 00:33 — Longevity buzzwords vs. what truly works (peptides, hormones, and the basics) 00:40 — Bioidentical hormones, women’s health, and reclaiming quality of life midlife 00:46 — Sleep, wearables, and why your body needs deeper rest than you think 00:52 — Legacy, calling, and why this has to be the future of medicine Why This Conversation Matters This isn’t about doing more. It’s about doing what actually helps. Functional medicine isn’t anti-conventional — it’s completing the picture. It’s asking better questions, spending real time, and understanding that healing isn’t linear, fast, or one-size-fits-all. And maybe most importantly, it’s a reminder that medicine practiced with curiosity, humility, and joy doesn’t just change outcomes — it changes lives. Where to Find Me Instagram: @prettywell_podcast Website: lisasmithwellness.com The Pretty Well Podcast — wherever you listen Where to Find Dr. Gina Kupchella Integrative Wellness Center: https://integrativewc.com/ 🔗 Resources & Links (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): ✨Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Disclaimer The content shared on The Pretty Well Podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Nothing discussed on this podcast should be considered a substitute for personalized medical care, diagnosis, or treatment from your physician or other qualified healthcare professional. By listening to this podcast, you acknowledge and agree that no physician–patient or practitioner–client relationship is established. You agree to take full responsibility for your health decisions and to consult with your own healthcare provider before making any changes to your diet, supplements, medications, lifestyle, or health routine. This is especially important if you are pregnant, nursing, have a medical condition, or are taking prescription or over-the-counter medications. Neither Lisa Smith, The Pretty Well Podcast, nor any guests assume responsibility or liability for any adverse effects, outcomes, injuries, or consequences that may result from the use, application, or reliance upon the information shared in this content. While reasonable efforts are made to provide accurate, evidence-based information, the content is not guaranteed to be complete, current, error-free, or applicable to every individual. Guest opinions are their own and do not necessarily reflect the views of Lisa Smith or The Pretty Well Podcast, nor do they represent any organization, company, or agency with which guests may be affiliated. This podcast is intended for private, non-commercial use only.
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    57 m
  • 5 Days of Wellness - Day 5: The Gut–Hormone Conversation No One Is Actually Having (Yet)

    5 Days of Wellness - Day 5: The Gut–Hormone Conversation No One Is Actually Having (Yet)
    Dec 19 2025
    ✨Hey! This week looks a little different around here — on purpose. Instead of our usual rhythm, I'm airing five episodes in five days. Think of it as a mini-series designed especially for you — curated, fun, and binge-worthy. Fewer cliffhangers, more “ohhh… that makes sense.” Every episode this week features a conversation from a show I've been invited onto as a guest — hosted by smart, generous people you'll genuinely enjoy listening to. Each episode stands on its own. Together, they create momentum. So if you've been listening here and there, this is a great week to lean in. Start wherever you want — or (best option) listen in order and let the through-line reveal itself. Either way, I'd love to hear what you think. Happiest and Healthiest Holidays to you and your loved ones. ✨ #190 - The Gut–Hormone Conversation No One Is Actually Having (Yet) Most people think hormone issues start in the ovaries, thyroid, or adrenal glands. They don’t. They start in the gut. In this episode, I’m stepping into the guest seat on Vitality Radio with Jared St. Clair for a deep, practical, wait-why-did-no-one-explain-it-like-this conversation about the gut–hormone axis — and the overlooked role of something called the estrobolome. If you’ve ever dealt with estrogen dominance, stubborn hormone symptoms, thyroid issues that don’t match your labs, or the feeling that your body just isn’t responding to all the “right” things you’re doing… this episode connects the dots. We unpack how gut imbalances quietly recycle hormones that should be leaving your body, why estrogen issues are often gut issues in disguise, and how digestion, detoxification, inflammation, and stress all collide in midlife — especially for women. It’s nerdy in the best way, grounded in physiology (not fear), and refreshingly honest about what actually moves the needle. In This Episode, We Get Into: • What the estrobolome is — and why it matters way more than you’ve been told • How estrogen is supposed to leave your body… and what happens when it doesn’t • Why gut dysbiosis can quietly drive estrogen dominance, PMS, PCOS, and heavy cycles • The surprising connection between gut health and thyroid conversion (T4 → T3) • How leaky gut can increase inflammation and lower testosterone (yes, in women and men) • Why hormone replacement often underperforms when the gut isn’t addressed first • Simple food-based strategies that support hormone clearance — without perfection or extremes Timestamps 00:03 — Why this conversation always comes back to the gut 09:00 — What the estrobolome is (and why it explains so much) 13:00 — Estrogen recycling, beta-glucuronidase, and the “garbage truck” analogy you won’t forget 21:00 — Fiber, inflammation, and why small changes matter more than perfect ones 28:00 — Gut health and thyroid conversion (when labs look fine but you feel awful) 34:00 — Leaky gut, testosterone, and why hormones don’t operate in isolation 41:00 — Where to actually start if this feels overwhelming The Big Takeaway Hormones don’t malfunction in isolation. They respond to the environment inside your body — especially in the gut. Great news, it's fixable. When digestion, detoxification, and inflammation are off, hormones get louder… not because they’re broken, but because they’re stuck in the wrong feedback loop. This episode is about stepping out of symptom-chasing mode and into physiology-first thinking — where the goal isn’t control, restriction, or another protocol… but restoring systems that already know what to do. Where To Find Me 🌿 Website: LisaSmithWellness.com 🎧 Podcast: The Pretty Well Podcast 📸 Instagram: @prettywell_podcast Where To Find Jared 🌿 Website: Vitality Nutrition.com 🎧 Podcast: Vitality Radio 📸 Instagram: @vitalityradio Disclaimer The content shared on The Pretty Well Podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Nothing discussed on this podcast should be considered a substitute for personalized medical care from your physician or other qualified healthcare professional. By listening to this podcast, you agree to take personal responsibility for your health decisions and to consult with your own healthcare provider before making any changes to your diet, supplements, medications, lifestyle, or health routine. This is especially important if you are pregnant, nursing, have a medical condition, or are taking prescription or over-the-counter medications. Neither Lisa Smith, The Pretty Well Podcast, nor any guests assume responsibility for any adverse effects or consequences that may result from the use or application of the information shared in this content. While we aim to provide accurate, evidence-based information, the content is not guaranteed to be complete, current, or applicable to every individual. Guest ...
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    55 m
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