Did you know? Sex isn't just physical. It is deeply connected to your nervous system, trauma history, body image, and sense of safety. In this episode of The Wellness Effect, we explore how intimacy can actually become a space for healing when it's rooted in trust and regulation.

Today we're joined by Ivana Kolakovic, a registered Sex & Relationships Therapist from Kat Kova Therapy specializing in sex and relationship therapy. We dive into how trauma lives in the body, why shame blocks sexual desire, and the difference between spontaneous and responsive desire. We talk about brakes and accelerators in intimacy, body image struggles, hormonal shifts, parenting transitions, and how couples can rebuild connection through nervous system safety. This conversation is nuanced, compassionate, and deeply practical; especially if you've ever wondered, "What's wrong with me?" when it comes to sex or intimacy.

What You'll Learn:

In this episode, we discuss:

• What somatic therapy actually means (and how it differs from talk therapy)
• How trauma gets stored in the nervous system
• Why safety is the foundation of pleasurable sex
• Accelerators vs. brakes in sexual desire
• Why relationships are powerful tools for nervous system regulation

Chapters:

01:21 - Meet Ivana + what somatic therapy means

06:44 - Talk therapy vs. somatic work

08:49 - Why sex can be a space for healing

10:05 - Low desire, shame & sexual disconnection

18:22 - Safety, ventral state & healing through intimacy

25:00 - Parenting, burnout & libido changes

29:33 - Responsive vs. spontaneous desire

33:04 - Accelerators and brakes explained

40:00 - Body image, shame & self-acceptance

48:31 -Trauma responses in intimacy

53:49 - Open relationships: when they work (and when they don't)

Connect with Kat Kova Therapy:

Website: https://katkovatherapy.com/

Email: info@katkovatherapy.com

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/wellnesseffectpod/

Lacey Iskra - https://www.instagram.com/laceeiskk/

Jensen - https://www.instagram.com/wellnesswjensen/

Kira Iskra - https://www.instagram.com/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.

Most people know their bank balance — but have no idea what their health net worth looks like. In this episode, we break down how everyday habits either deposit into or withdraw from your long-term health.

In today's episode, we introduce the concept of health net worth — a simple but powerful way to understand why you may not feel your best, even if nothing feels "that bad" on its own. Using financial analogies, we explain how sleep, nutrition, stress, movement, and lifestyle habits compound over time, just like money. Rather than chasing symptoms or quick fixes, this conversation encourages you to zoom out and look at the full picture of your health. If you've ever felt overwhelmed trying to "do everything right," this episode brings clarity, perspective, and a much calmer way forward.

What You'll Learn

In this episode, we discuss:

• What "health net worth" actually means
• Why small habits matter more than extreme overhauls. Consistency > Intensity
• How sleep, food, stress, and movement compound over time and why chasing symptoms keeps you stuck
• How foundations act like compounding interest for your health
• Why supplements amplify foundations — but don't replace them

Chapters & Timestamps

00:00 Intro

00:28 Welcome to The Wellness Effect + What Is Health Net Worth

00:41 Why We Understand Money Better Than Health

02:05 Life Update: Jensen & Kira's Low Lift Updates, and Lacey's Winter Holiday Break

22:23 Health Net Worth + Small Habits Add Up (Even When They Don't Feel That Bad)

24:58 Foundations as Your Health "Bank Accounts"

27:02 Your Health Deposits vs. Withdrawals Explained

29:07 Why Symptom-Chasing Doesn't Work

29:47 Compounding Interest: Why Foundations Matter Most

30:02 Supplements vs. Foundations (Investment Analogy)

31:00 Long-Term Health vs. Quick Fixes

33:54 How to Start Raising Your Health Net Worth: Awareness Without Perfection

40:20 Health Is the Ultimate Investment

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/wellnesseffectpod/

Lacey Iskra - https://www.instagram.com/laceeiskk/

Jensen - https://www.instagram.com/wellnesswjensen/

Kira Iskra - https://www.instagram.com/kiraiskk/

Video Podcast available on YouTube: https://youtu.be/TzpiYNXqJZs

Subscribe to our Channel: https://www.youtube.com/@TheWellnessEffectPodcast

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 (https://www.instagram.com/wellnesseffectpod/) to stay up-to-date with the latest episodes and tips.

If you're eating well, exercising, and taking supplements—but still feel tired, inflamed, or stuck—this episode explains what metabolic health actually is and why it's often the missing piece.

In this episode, we unpack what metabolic health really means—and why it goes far beyond calories, weight loss, or having a "fast" or "slow" metabolism. We explain how metabolism impacts energy, hormones, digestion, blood sugar, stress tolerance, sleep, and even emotional resilience. You'll learn why many modern health issues are metabolic at their root, how metabolism adapts to stress and under-fueling, and why your body isn't broken—it's responding to the signals it's receiving. If you've felt frustrated doing "everything right" with little payoff, this conversation brings clarity back to the fundamentals.

What You'll Learn:

• What metabolism actually is (and why it's not just about burning calories)

• Why fatigue, hormone imbalance, anxiety, and digestion issues are often metabolic

• How stress, under-eating, poor sleep, and overtraining suppress metabolic function

• Common signs your metabolism is downregulated—even if labs look "normal"

Chapters:

00:00 What Metabolic Health Really Is (Beyond Weight Loss)

06:40 Signs Your Metabolism May Be Struggling

11:16 Why Metabolism Slows Down (And Why That's Protective)

13:27 Under-Eating, Food Quality & Fuel Availability

15:14 Stress, Sleep & Chronic Survival Mode

17:48 Environmental Toxins & Metabolic Load

18:22 Circadian Rhythm, Blue Light & Metabolic Timing

24:42 Minerals, Enzymes & Cellular Energy Production

30:56 Circadian Rhythm, Strength Training & Nervous System Health

40:53 Fat Storage, Toxins & Why Fat Loss Can Feel Hard

41:45 Breastfeeding, Weight Loss & Metabolic Safety

If this episode helped you understand your body in a new way, take a moment to leave a review, share it with a friend, and subscribe. It helps more women find these conversations and supports the show more than you know.

Episodes Mentioned:

Syncing Your Body With the Seasons (And Why Fighting Winter is Making You Miserable) - https://podcasts.apple.com/us/podcast/syncing-your-body-with-the-seasons-and-why-fighting/id1561267131?i=1000732005142

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/wellnesseffectpod/

Lacey Iskra - https://www.instagram.com/laceeiskk/

Jensen - https://www.instagram.com/wellnesswjensen/

Kira Iskra - https://www.instagram.com/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 https://www.instagram.com/wellnesseffectpod/ to stay up-to-date with the latest episodes and tips.

Title: Fertility Awareness Method (FAM): How to Track Your Cycle & Support Hormonal Health

In this episode, we break down what the Fertility Awareness Method (FAM) actually is, why it matters for women's health, and how to begin using it in a realistic, informed way.

In today's episode, we're diving into the Fertility Awareness Method—what it is, why it's so important for understanding your body, and how to start using it in everyday life. We talk through common misconceptions, how FAM differs from cycle tracking apps, and why learning your natural hormonal rhythms can be empowering whether you're trying to conceive, avoid pregnancy, or simply understand your health better. This conversation is rooted in education, awareness, and making informed choices—not fear or perfection. If you've ever felt disconnected from your cycle or confused by hormonal symptoms, this episode offers clarity and practical guidance.

What You'll Learn:

In this episode, we discuss:

• What the Fertility Awareness Method (FAM) actually is
• How FAM differs from period tracking apps
• Why understanding your cycle is foundational to women's health
• The key fertility signs your body gives you each month
• How FAM can be used for both pregnancy prevention and conception

Chapters

00:00 Preview

01:27 Welcome + Why We're Talking About Fertility Awareness

02:16 What the Fertility Awareness Method (FAM) Actually Is

05:24 How to Start Charting Your Menstrual Cycle

08:01 Using FAM as a Tool for Overall Health

10:55 Early Warning Signs Your Cycle Is Out of Balance

16:44 Mineral Deficiencies That Affect Hormones

26:17 How to Start Using FAM in Daily Life

30:13 Cervical Mucus: The Most Important Fertility Sign

32:58 How to Chart Your Cycle Accurately

35:49 How to Interpret Your Cycle Data

36:57 Using Cycle Awareness Based on Your Goals

46:42 Why Consistency Matters in Fertility Awareness

Resources:

Taking Charge of Your Fertility: https://www.tcoyf.com/

Download their FREE Charts: https://www.tcoyf.com/downloadable-charts/

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/wellnesseffectpod/

Lacey Iskra - https://www.instagram.com/laceeiskk/

Jensen - https://www.instagram.com/wellnesswjensen/

Kira Iskra - https://www.instagram.com/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 (https://www.instagram.com/wellnesseffectpod/) to stay up-to-date with the latest episodes and tips.

If you're easing back into routine after the holidays, this episode shares simple, low-effort wellness habits that actually make a difference—without pressure, extremes, or a full reset.

In this episode, we had a fun catch-up over the holiday celebrations, and ONE BIG ANNOUNCEMENT. From there, we dove into the low-lift habits we're prioritizing this year to feel better day-to-day without overhauling their lives. Think small, supportive practices like drinking tea, eating breakfast, walking after meals, tongue scraping, and creating calm at home. If you're craving a softer, more sustainable approach to wellness right now, this episode is a grounded place to start.

What You'll Learn

In this episode, we discuss:

• Life updates and reflections coming out of the holidays
• What "low-lift wellness" actually means
• Simple habits that support digestion, energy, and nervous system health
• Why eating breakfast matters more than skipping to "reset"
• Letting wellness fit into real life—not the other way around

Chapters

00:00 - Preview

01:27 - Holiday Catch Up + Kira's Engagement

24:38 - Starting the Day with Tea: Nervous System Support & Hydration

30:03 - Level Up Your Oral Hygiene with Tongue Scraping

32:17 - Walking After Meals to Improve Digestion, Bloating, Blood Sugar Regulation, Fresh Air, and more

36:43 - The Big Six: Lymphatic Massage for Circulation & Detox Support

40:37 - Blue Light Blockers to Support Circadian Rhythm

45:26 - Delaying Phone Use in the Morning for Better Focus

50:27 - "Burping the House": Improving Air Quality at Home

54:50 - Why Eating Breakfast Within One Hour After Waking Up Still Matters

01:03:32 - Healing Frequencies for Focus, Calm & Concentration

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/wellnesseffectpod/

Lacey Iskra - https://www.instagram.com/laceeiskk/

Jensen - https://www.instagram.com/wellnesswjensen/

Kira Iskra - https://www.instagram.com/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 (https://www.instagram.com/wellnesseffectpod/) to stay up-to-date with the latest episodes and tips.

If you feel like you're doing everything right — eating clean, taking supplements, working out, trying to sleep better — but your body still isn't responding… this episode explains why.

Today we're pulling back the curtain on our full 4-phase Root Cause Reset program, the exact system that has helped hundreds of women heal chronic bloating, fatigue, burnout, hormone chaos, and stubborn weight when nothing else worked.

You'll learn why most women unknowingly heal in the wrong order, why safety is the foundation of all progress, and how deeper testing (HTMA, GI Map, DUTCH) reveals the root causes that symptom-based protocols miss. We're walking through each phase step-by-step — including why sustainable fat loss only works after stress, gut health, and minerals are corrected.

If you want to understand how your body actually works… this is the episode you've been waiting for.

What You'll Learn

• Why your symptoms aren't improving even with "healthy habits"

• The 4 phases of the Root Cause Reset

• Why true healing requires personalization — not symptom-based protocols

• Why fat loss only works once stress, gut health, and minerals are corrected

• How to maintain results long-term without restriction or burnout

Chapters

00:00 — Why we created the Root Cause Reset

02:49 — Phase 1: Creating safety + foundations

06:10 — Why HTMA testing is the starting point

12:40 — Phase 2: Functional healing + GI Map + DUTCH 20:29 — Phase 3: Mindset + sustainable fat loss

28:42 — Phase 4: Long-term integration + reverse dieting

37:31 — What you get inside the program

42:00 — Why this framework works + a surprising waiting for you!

Want to Work With Us? If this episode feels like the missing piece in your healing journey, connect with us below:

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

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/wellnesseffectpod/

Lacey Iskra - https://www.instagram.com/laceeiskk/

Jensen - https://www.instagram.com/wellnesswjensen/

Kira Iskra - https://www.instagram.com/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.

If your goals rarely stick past January, this episode breaks down why traditional goal setting fails — and how to set goals that match your capacity, identity, and real life so 2026 actually feels different.

In this episode, we challenge the way most people approach goal setting and explain why motivation-based or overly rigid goals often lead to burnout instead of progress. We walk through a more sustainable framework that focuses on identity, consistency, and realistic capacity rather than perfection. You'll learn how to shift from "what do I want to achieve?" to "who do I need to become?" — and how that mindset creates long-term change across health, habits, business, and life. If you're ready to plan for 2026 without pressure or self-judgment, this conversation will ground you.

What You'll Learn:

• Why SMART goals aren't enough on their own

• The difference between outcome-based vs. identity-based goals

• How to set goals based on your current capacity, not ideal motivation

• How to break goals into quarterly, monthly, and weekly behaviors

• Setting 2026 goals without putting your life on hold

Chapters:

00:50 - Welcome to The Wellness Effect + New Year Intentions
01:27 - Why 80–90% of New Year's Goals Don't Stick
11:35 - The Missing Link in Goal Setting (Identity vs Outcomes)
15:05 - Who Do You Need to Become to Reach Your Goals?
18:45 - Capacity-Based Goals: Floor vs Ceiling
22:18 - Behavior-Based Goals That Actually Create Change
27:40 - Consistency Over Motivation (What Really Works)
39:50 - Applying Identity-Based Goals to Health & Life
55:40 - When Goals Shift as Your Life Changes
57:45 - Why We've Stopped Setting Arbitrary Numbers

Resources:

Use code "Wellness Effect" for FREE Functional Lab Test when you enter our Root Cause Reset Program.

Want to Work With Us? If this episode feels like the missing piece in your healing journey, connect with us below: Visit our website: https://www.lifestyleucoaching.ca/

Follow us on Instagram:

The Podcast: https://www.instagram.com/wellnesseffectpod/

Lacey Iskra - https://www.instagram.com/laceeiskk/

Jensen - https://www.instagram.com/wellnesswjensen/

Kira Iskra - https://www.instagram.com/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.