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

#211 - She Taught Herself Science to Save Her Husband. What She Found Changes Everything You Know About Gut Health -What One Woman Uncovered About the Gut That Medicine Missed There’s a moment in this conversation where everything clicks. Not in a subtle way. In a “wait… why is no one talking about this?” kind of way. Because we’ve been taught to think about our health in pieces. Your brain over here. Your gut over there. Your diagnosis as its own isolated thing. But what if the real story has been happening in the background the entire time? In this episode, I’m talking with Martha Carlin, microbiome researcher, founder of BioCollective, and what she calls a “citizen scientist” who quite literally taught herself chemistry, microbiology, and genetics after her husband was diagnosed with Parkinson’s at just 44. And what she uncovered will change how you think about everything from food… to antibiotics… to the products sitting in your kitchen and bathroom right now. This is not a surface-level gut health conversation. This is about the system underneath the system. We talk about how the microbiome influences neurological disease, why so many of us have lost critical bacteria we were supposed to have from birth, and how everyday exposures quietly dismantle the very ecosystem that keeps us functioning. And then we get into what you can actually do about it. Because once you understand this, you don’t just “take a probiotic and hope for the best.” You start thinking differently. What we get into: The moment everything changed and why a Parkinson’s diagnosis didn’t sit right • How food, toxins, and antibiotics quietly reshape your microbiome over time • Why your gut has more genetic influence than your actual DNA • The surprising connection between glyphosate, neurotransmitters, and mood • What most people misunderstand about probiotics and why many don’t work • How specific bacterial “teams” can restore function across multiple systems • The real reason fermented foods can be so powerful when done right Timestamps 00:00 The diagnosis that changed everything 03:30 The food connection no one was talking about 08:10 The microbiome discovery that shifted the entire direction 13:00 Building a targeted probiotic that changed real outcomes 18:40 The hidden exposures damaging your gut every day 22:30 Why your microbiome matters more than your genetics 27:10 What most people get wrong about probiotics 31:30 How to actually rebuild your gut in a way that works The part that sticks with you: You are not just you. You are an entire ecosystem. And whether you realize it or not, that ecosystem is being shaped every single day by what you eat, what you’re exposed to, and what you’re missing. The good news It’s not fixed. It’s responsive. And even small shifts can start to change the trajectory in ways most people never consider. If you have the Morning Mindset Journal and are looking for a new prompt, try this one:  What is one shift I can make this week that will affect my entire ecosystem…not just one area? If you don’t yet have the Morning Mindset Journal, pick it up for free in the show notes. ❤️ If this episode made you rethink even one thing sitting in your kitchen or daily routine, send it to someone who needs to hear it. And if you’re not already subscribed, make sure you are. Because this is the kind of conversation that builds on itself and the next ones go even deeper. 🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You):   The Morning Mindset Journal https://lisasmithwellness.com/the-morning-mindset-journal   ✨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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#210 - Why Your Reflection in the Mirror Suddenly Feels… Wrong. Interview with Dr. Natalya Borakowski  At some point, it happens. You catch your reflection and think… wait, when did that change? You see yourself in a mirror, a photo, or on Zoom… and something looks painfully off.  That subtle disconnect has a name and it’s more than skin deep. In this episode, I’m joined by Dr. Natalya Borakowski, a naturopathic physician specializing in women’s health, hormones, and cosmetic dermatology. We’re unpacking the science and psychology behind midlife changes from perimenopause and menopause. And doing a deep dive into “mirror anxiety.” We talk about why your brain holds onto a younger version of your face, how stress, sleep, and nutrition directly impact your skin seemingly overnight, and why so many of us feel the urge to fix it fast. This is a grounded, honest conversation about aging, beauty, and how to support your body instead of fighting it. If you’ve been noticing changes in your skin, energy, or reflection and wondering what’s actually going on, this episode connects the dots. You’ll learn: What causes “mirror anxiety” in your 40s and beyond • How perimenopause and menopause affect your skin and aging • The connection between stress, sleep, and visible aging • Why protein, nutrition, and daily habits matter more than products • How to approach aesthetic treatments from a place of clarity, not panic • Simple ways to support healthy aging and feel like yourself again This is not about giving up aesthetics or pretending you don’t care. It’s about making decisions from a place of calm clarity. If you’ve been feeling that subtle shift, this conversation is a much-needed breath of fresh air. If this episode made you pause for a second… that’s the point. Share it with a friend who’s been quietly wondering if it’s just her. It’s not. And if you’re not already, make sure you’re subscribed so you don’t miss what’s coming next. We go deep into the things that matter to you. Not more wellness noise but actionable steps that genuinely change your life. If you don’t yet have the Morning Mindset Journal, that’s a great place to keep reflections like this. It’s free and linked in the show notes.❤️   midlife health, perimenopause, hormone balance, aging gracefully, skin health, functional medicine, women’s health, stress and aging, cortisol, collagen, skincare routine, mirror anxiety, anti aging, holistic health, beauty and wellness 🔗 Resources & Links:  The Morning Mindset Journal https://lisasmithwellness.com/the-morning-mindset-journal   ✨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! Contact Natalya: Website: www.unveilyou.life IG: https://www.instagram.com/unveilyou.life/ Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#209 - The #1 Symptom of Hidden Toxin Overload At a certain point, it’s not one thing. It’s the accumulation. And most of it isn’t obvious in the moment. It’s what builds quietly over time. Because it’s one thing to understand toxic load. It’s another to see how it actually plays out inside the body day to day. In Part 2, I sit back down with Dr. Joe Nieusma, toxicologist with nearly four decades of experience, and we go deeper into what’s actually happening inside the body when inflammation, exposure, and intervention start to overlap. And this is where the nuance matters. Inflammation isn’t just something to suppress. It’s how your body heals. But when it runs unchecked, or when the body doesn’t have what it needs to regulate it, that’s when things start to spiral. We talk about the fine line between helpful inflammation and when it tips into something far more damaging, and why trying to shut it down completely can actually work against you. There’s also a moment in this conversation that really sticks. The idea that your body is constantly redistributing and compensating under stress, and that what shows up on a lab or in a moment doesn’t always tell the full story. Which explains a lot more than you’d think. We also get into something that doesn’t get talked about enough. How people end up on multiple medications that start to interact, stack, and create entirely new problems. Not because anyone is doing anything wrong, but because nothing in the body happens in isolation. And once you see that, it becomes a very different conversation. We also go into real-world examples, from low-level chemical exposure that shows up years later, to how everyday foods and environmental inputs can quietly drive inflammation in ways most people never connect. And one of the biggest takeaways from this entire conversation: your body is always trying to move toward balance. The question is whether we’re supporting that or unknowingly working against it. 00:00 Why this needed a Part 2 and where we’re going deeper. 02:00 The truth about inflammation and why suppressing it isn’t always the answer. 05:00 What happens in the body during stress and why lab values don’t tell the full story. 10:00 Low-level exposure over time and how it quietly impacts long-term health. 18:30 Polypharmacy and how medications can start creating new problems. 26:00 The toxic cocktail effect and why symptoms often stack instead of resolve. 28:30 Finding root cause and why removing the trigger can change everything. If something in this episode clicked, take a few minutes and write this down: Where might my body be dealing with more than I’ve been aware of? Nothing you need to do yet. Just something to start paying attention to. If you don’t yet have the Morning Mindset Journal, that’s a great place to keep reflections like this. It’s free and linked in the show notes.❤️ If this episode shifted how you’re thinking about your health, send it to someone who’s been trying everything and still not getting answers. And if you’re not already following the show, make sure you hit follow. Part 2 is where this conversation starts to turn into something you can actually apply. If something clicked for you, I’d love to hear that too. Leave a review or share it and tag me so I can see what landed.   🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You):  The Morning Mindset Journal             https://lisasmithwellness.com/the-morning-mindset-journal   ✨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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#208 - The Hidden Trigger of Fatigue and Inflammation -How everyday toxins, cumulative exposure, and inflammation impact energy, brain fog, and long-term health Most people aren’t under-supported. They’re overexposed. Think toxins. And no amount of adding more to your routine fixes that. We’ve been trained to look for what’s missing… another supplement, a better protocol, something we haven’t tried yet. Meanwhile, your body is busy dealing with what’s already coming in… all day, every day. Air. Water. Food. Medications. Products.   Individually, they don’t seem like much. Together, they’re more than we think. And at a certain point, your body stops keeping up quietly. It starts showing you. Fatigue that doesn’t fully resolve. Brain fog you can’t think your way out of. Symptoms that improve some… but never quite go away. This conversation goes there. In Part 1 of this series, I sit down with Dr. Joe Nieusma, a toxicologist with nearly four decades of experience studying how chemicals, drugs, and environmental exposures actually impact the human body. And what he shares reframes a lot. From why “safe levels” don’t reflect real life… to how constant, low-level exposure actually works in the body… to the idea that your system is managing a cumulative load, not isolated inputs. There’s also a moment where he breaks something down so simply it sticks. Your body has a finite capacity to deal with what’s coming in, and most people are unknowingly exceeding it.   Once you hear that, a lot of things start to make more sense. We also get into a two-part approach to actually supporting the body: how to help it clear what shouldn’t be there, and how to calm the inflammation that keeps people stuck. It’s simple. But it changes how you think about everything from energy to immunity to how we age. Timestamps 00:00 Why this conversation had to be a series 04:30 What toxic exposure actually means and why dose alone doesn’t tell the full story 10:15 The pharmaceutical model, polypharmacy, and why more medication isn’t always the answer 18:40 The “bucket” concept that explains inflammation, burnout, and chronic symptoms 28:30 A two-part strategy to help the body clear toxins and reduce inflammation   If this episode shifted how you’re thinking about your health, send it to someone who’s been trying everything and still not getting answers. And if you’re not already following the show, make sure you hit follow.   Part 2 goes deeper into what this actually looks like in practice… and how to start applying it.   If something in this episode clicked, take a few minutes and write this down:  Where might my body be taking in more than I’ve been aware of. Nothing you need to do, just something you want to start paying attention to.  I'd love it if you'd leave a review or share it and tag me so I can see what matters most to you.   If you don’t yet have the Morning Mindset Journal, that’s a great space to keep information like this. It’s free. Link is below. ❤️ 🔗 Resources & Links : The Morning Mindset Journal  https://lisasmithwellness.com/the-morning-mindset-journal   ✨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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#207 - The Biology of Belief Part 3: Becoming Your Future Self (When Your Body Feels Safe to Move Forward) -Why change still feels like effort, how identity is shaped by safety, and the simple shift that helps your body finally move forward Ever notice how you can want something deeply… and still feel like you’re not fully stepping into it? Not because you don’t believe in it. Not because you’re not capable. But because something in you isn’t fully on board yet. In this final part of the Biology of Belief series, we’re closing the loop on something a lot of high-functioning, health-conscious people quietly feel but don’t always say out loud: “I’m doing everything right… so why does this still feel like effort?” This is where we move beyond habits, beyond mindset, and into something much more foundational. Your identity. Not who you think you are, but who your body believes you need to be to stay safe. What we get into in this episode: There’s a version of your life you’re working toward. Health, ease, energy, clarity, longevity. But your body has one job. Not to chase that vision. To ask one question: Is it safe to be that person? Your body doesn’t run on goals or logic. It runs on familiarity. And if the version of you that you’re working toward doesn’t feel familiar yet, your system will default to what it knows… even if what it knows feels like pressure, urgency, or constantly holding it all together. We talk about what that actually means in real life, how those patterns become your identity, and why change can feel harder than it “should” even when you’re doing everything right. In this episode, we cover: Why your body filters your future through the lens of safety, not desire The real definition of identity and how it shapes your health and behavior Why high-achieving, health-conscious people often feel like it’s all a grind How patterns like urgency and pressure become your baseline The role of fascia as stored memory and lived experience in the body What people call manifestation and what’s actually happening underneath it A simple 4 step process to help your body feel safe enough to change   Timestamps: 00:00 The quiet frustration of doing everything right but still feeling effort 02:00 Why your body questions whether your future is sustainable 03:30 Safety and trust as the real gatekeepers of change 05:00 What beliefs actually are beneath the surface language 07:00 How identity is formed and why two people get different results 09:00 Fascia, stored stress, and how your body holds your past 12:00 What’s really happening when things finally start to “flow” 14:00 The 4 step process to shift your internal state and identity 18:30 A question that reveals where you’re still bracing   The takeaway: You’re not trying to become someone else. You’re allowing your body to feel safe becoming who you already know you are. And until your system trusts that version of your life, it will keep pulling you back toward what feels familiar. Even if familiar feels like stress. The shift isn’t about doing more. It’s about creating enough safety that your body finally says, “Okay, we can go there.” If this episode made something click, pause for a second and stay with that. That’s not just insight. That’s your system starting to recognize something new. If you want a place to actually work through this, the Morning Mindset Journal is linked in the show notes. It’s free and a simple way to get your thoughts out of your head and start creating a different internal signal in just a few minutes a day. ❤️ Follow the show so you don’t miss what’s coming next, and if you haven’t yet, take a second to rate and review. It genuinely helps more people find these conversations. Keywords: nervous system safety, identity change, why change is hard, self trust, mind body connection, fascia and trauma, subconscious patterns, behavior change, stress physiology, functional medicine mindset   🔗 Resources & Links :  The Morning Mindset Journal ❤️ http://lisasmithwellness.com/the-morning-mindset-journal 💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

The Biology of Belief Part 2: Why Your Body Won’t Let You Change (Even When You Know What to Do) Ever notice how your brain can be fully on board… and your body is like, “absolutely not”? Yeah. That’s where we’re going today. This episode starts with me sitting at my kitchen table, realizing I was basically inhaling my food like a Labrador… again. And what that moment uncovered had nothing to do with habits. You can understand something completely… and still watch yourself not do it. Not because you don’t care or lack discipline. But because something deeper hasn’t shifted yet. This is the part most people never get an explanation for. Why the habits don’t stick. Why the patterns keep repeating. In Part 2 of the Biology of Belief series, we’re going inside the mechanics of that gap. We talk about how your body has been programmed to respond. This isn't about learning more or trying harder. It’s about the patterns your system has rehearsed so many times that they’ve become automatic. In this episode, we cover: • Why knowing what to do doesn’t mean your body is available to do it • How self-talk becomes either makes or breaks your habits, goals, and dreams • Why emotions program your nervous system • Why affirmations don’t work unless they're connected to feeling • How repeated thoughts shape stress, inflammation, and behavior • The connection between subconscious patterns and daily habits • A simple way to start shifting patterns without forcing change   Timestamps: 00:00 When your brain agrees but your body doesn’t follow 02:15 Why this isn’t about habits or discipline 03:15 How the limbic system overrides logic 05:00 Why your body can feel unsafe even when life looks stable 07:40 The bigger question behind thoughts and biology 10:00 How your internal dialogue becomes instruction 13:10 Why repetition alone doesn’t rewire your system 15:00 The missing link behind habits that don’t stick   The takeaway: You’re not stuck because you don’t know enough. You’re stuck because your system is still running a pattern that feels safer than change. And until that pattern shifts, your body will keep choosing what’s familiar… even if it’s frustrating. If this episode made you see yourself a little more clearly, that’s real progress starting to take root. If you want a place to begin shifting those patterns, the Morning Mindset Journal is linked in the show notes. It gives you a simple way to start changing the signal consistently. ❤️ Follow the show so you don’t miss Part 3, where we bring this together and talk about what it actually looks like to become your next level self. 🔗 Resources & Links: The Morning Mindset Journal (it's free!) http://lisasmithwellness.com/the-morning-mindset-journal ✨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! Contact Lisa: Website: www.lisasmithwellness.com IG: https://www.instagram.com/prettywell_podcast/ 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.

#205: The Biology of Belief Part 1: Why Your Body Doesn’t Feel Safe -Your Body Is Listening to Something You’re Not Aware Of   Ever have that feeling where nothing is technically wrong… but your body is bracing? You’re doing the things. Eating well. Taking care of yourself. Staying on top of it. And yet there’s this low-level tension running in the background like your system never fully powers down. This is where we start. Because what if that feeling isn’t random… and it’s not something you need to fix? Let me say something that might rattle the wellness algorithm a little: What if it’s actually your body doing exactly what it was designed to do? In this first episode of the Biology of Belief series, we’re zooming out and looking at the foundation most people never think about. The signal your body is constantly reading. The one that determines whether you heal, regulate, and expand… or whether you stay guarded, braced, and in protection mode. And here’s the part that changes everything once you see it: Your body isn’t responding to what you know. It’s responding to what it detects. What we get into in this episode: There’s a moment in this episode that starts with something simple. Standing in the kitchen, holding a cup of tea, realizing your body is already ten steps ahead of your day. Nothing is wrong. But nothing feels settled either. That moment opens the door to a much bigger question. What is your body actually responding to? We talk about why symptoms aren’t random, why your body doesn’t operate on logic, and how your nervous system is constantly scanning for safety before your conscious mind even catches up. This is the foundation everything else builds on. In this episode, we cover: Why your body prioritizes safety over everything else The difference between what you know and what your body detects Why doing everything right doesn’t always lead to results How symptoms like fatigue, gut issues, and anxiety are protective signals The role of predictability in calming your nervous system How self-trust is built through small, consistent actions Why pace and pressure shape your physiology Timestamps: 00:00 That constant “on” feeling you can’t quite explain 02:00 The kitchen moment that sparked a different question 03:15 Why your body doesn’t care how much you know 05:00 Protection mode vs growth mode and what your symptoms are telling you 07:00 Why logic doesn’t change how your body responds 09:00 Predictability as a signal of safety 12:00 How urgency keeps your body in stress mode 15:00 Why consistency matters more than intensity The takeaway: Your body isn’t fragile. It’s adaptive, intelligent, and constantly working to protect you. And when it doesn’t feel safe, it will always choose protection over healing. Not because it’s broken. Because it’s doing its job. If this episode made something click, stay with that. That awareness is where this whole series begins. If you want a simple place to start applying this, the Morning Mindset Journal is linked in the show notes. It’s a quick, structured way to build consistency and start sending your body a different signal. Follow the show so you don’t miss Part 2, where we get into why knowing what to do still doesn’t translate into change. 🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Free! The Morning Mindset Journal – A 5–10 minute daily structure to build predictability, coherence, and internal safety (free link in show notes).   Where To Find Me Website:  www.lisasmithwellness.com   Instagram: https://www.instagram.com/prettywell_podcast/ YouTube: https://www.youtube.com/@ThePrettyWellPodcast  Podcast: The Pretty Well Podcast (on Apple, Spotify, and everywhere you listen)   Your body isn’t broken. It’s responding intelligently. When belief becomes biology, healing starts to make sense. Stay, Pretty Well. 💥 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.

#204 - High-Functioning. Healthy. Still Exhausted. Interview with Jared St. Clair from Vitality Radio   Over time we’ve learned that having the health we want comes down to how much discipline we have: better habits, more consistency, tighter routines.   But what if the real reason those approaches keep falling short has nothing to do with what you’re doing—and everything to do with your nervous system?   In this delightfully real conversation with Jared St. Clair from Vitality Radio, we go there. Diving beneath the usual performance-driven wellness talk and into what actually moves the needle in your overall energy, wellness, and vitality.    We talk about patterns that look “high-functioning” but actually aren’t; why so many people feel a general sense of blah no matter how hard they try; and how pushing harder backfires when your nervous system is already overloaded.   This episode connects the dots between your biology, behavior, healing, and identity—with a lot of raw truths (and laughs) along the way.   It’s a grounded conversation about feeling safe, seen, and resilient.  If you’ve ever wondered why you know what to do but can’t seem to sustain it—or why rest feels wrong—you’ll love this episode.   In This Episode, We Talk About: Why willpower breaks down under chronic stress What “nervous system capacity” actually means in real life How high achievers unknowingly train themselves into burnout The difference between discipline and nervous system safety Why rest can feel like a threat—and how to rebuild tolerance for it How to create change that actually sticks (without forcing it)   Time Stamps   00:00 — Why discipline isn’t the problem we think it is 03:00 — Stress, adaptation, and the nervous system’s role in behavior 06:30 — High-functioning burnout: when things look fine but feel off 10:00 — Why pushing harder often makes symptoms worse 14:00 — Regulation vs. optimization: what actually creates resilience 18:00 — Relearning rest, recovery, and safety in the body 22:00 — Building capacity instead of chasing performance   Why This Conversation Matters Most wellness advice assumes your body is neutral and ready to comply. But when your nervous system is tapping out, no amount of discipline will work. Healing doesn’t start with better habits—it starts with creating enough safety and space for change to happen. This episode is a breath of fresh air—especially if you’re tired of trying harder and getting nowhere. Where to Find Jared Website: https://vitalitynutrition.com/pages/about-us?srsltid=AfmBOoqNMcBTmQ--3AVS4U0R75f3nstRJrxseq2xka5ClgOEOPso8lnb   Podcast: https://www.vitalityradio.com/listen/   Instagram: https://www.instagram.com/jaredsaint/  https://www.instagram.com/vitalityradio/    Where to Find Lisa Instagram: https://www.instagram.com/prettywell_podcast Website: https://lisasmithwellness.com Listen to The Pretty Well Podcast wherever you get your podcasts   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. ✨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.

#203 - Who Said You Had To Be Perfect To Be Well? With Dr. Kim Howes If you’ve ever thought, “I’m not feeling my best because I’m not doing all the things right,” this episode is going to hit. Because somewhere along the way, a lot of high-capacity people accepted the idea that wellness equals doing all the things - just right. Perfect routines. Perfect mindset. Perfect food. Perfect supplements. Perfect activity. Perfect body.  And that? That’s exhausting. And... It's a lie. In this episode of Pretty Well, I sit down with Dr. Kim Howes to unpack the quiet pressure so many of us carry: the belief that feeling great requires us to be perfect. And we get very honest about how that belief is keeping you stuck in cycles of over-functioning, analysis paralysis, and never quite feeling like you’re “there.”  This is not a fluffy “just love yourself more” conversation. It’s nuanced. Grounded. Practical. And if you’re someone who does all the right things but still feels like you’re failing at them? You’re going to feel very seen. In This Episode, We Cover: [02:10] The Real Roots of Perfectionism  Dr. Howes breaks down how perfectionism isn’t about high standards — it’s often about protection. Protection from rejection. Criticism. Not feeling enough.  You’ll start to recognize how this pattern may have quietly shaped your relationship with food, productivity, health, and even rest. [07:45] The Hidden Cost of “Doing Everything Right” We talk about the mental load of constantly trying to optimize yourself — and why it creates more nervous system activation than progress.  If you’ve ever thought: “Why am I still tired?” “Why doesn’t this feel easier?” “Why do I feel behind even when I’m ahead?” This section will hit. [14:30] When Wellness Becomes Another Performance There’s a difference between supporting your health and performing your health. We unpack how wellness culture can subtly reinforce the idea that you are only as good as your discipline. And how that belief undermines self-trust over time. [21:55] Self-Compassion (Without the Eye Roll) Not the soft, vague version. The evidence-based, nervous-system-regulating, behavior-changing version.  Dr. Howes explains why self-compassion actually increases accountability and follow-through — instead of making you complacent. This is the part most high achievers misunderstand. [29:40] How to Interrupt the “Never Enough” Loop We get practical here. What to say to yourself in real time. How to catch the inner critic before it runs the meeting. How to build standards without building shame. Small shifts. Big relief. Why This Episode Matters Because if you secretly believe: I should be further by now I shouldn’t struggle with this If I were stronger, I’d have figured it out …then perfectionism is likely running more of your life than you realize. And the irony? The more you chase perfect wellness, the further you drift from actually living the life you love. This conversation isn’t about lowering your standards. It’s about removing the internal pressure that’s keeping you tense, reactive, and quietly dissatisfied — even when you’re doing everything “right.” If this episode resonates, share it with someone else who holds themselves to impossible standards. And if you’re ready to stop performing wellness and actually feel amazing — this is where to start. 🔗 Resources & Links -  Connect with Dr. Kim: Website: DrKimHowes.com Instagram & TikTok: @drkimberlyhowes   💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.

#202 - Your Body Remembers: How Stored Emotions Shape Your Health, Success, and Relationships with Riana Malia Ever wonder why, no matter how much work you’ve done toward healing and life goals, you still hit the same walls—repeated patterns, anxiety, or that “stuck” feeling you can’t quite name? What if you don’t need to work on yourself anymore—what if it’s more about clearing old, inaccurate messages ? In this episode, I sit down with Riana Malia, creator of Quantum Time Release (QTR) and Quantum Goal Setting, to explore how stored emotions, subconscious patterns, and energetic imprints shape your physical health, your relationships, and even your sense of success. If you’ve ever rolled your eyes at words like “quantum” or “energy work,” stay with me—because this one’s rooted in neuroscience, not hocus pocus or woo. Riana breaks down how unresolved emotions literally alter your nervous system, and how releasing them can create measurable shifts in your body and your life. 🌿 We Get Into: What’s really happening neurologically when emotions get “stuck” The science behind Quantum Time Release (and why it’s evidence-based) The difference between mindset work and full-body transformation How to tell if your body is still carrying old emotional baggage A simple process you can try today to feel that energetic shift instantly How to live in alignment — where your nervous system, beliefs, and biology are finally on the same team   What I love about Riana’s work is that it reminds us: healing isn’t just biochemical. It’s emotional, energetic, and deeply personal. Your body isn’t betraying you—it’s communicating with you. Those patterns and triggers aren’t flaws; they’re feedback. Once you see them as data—not drama—you can finally release what’s outdated and start creating something new. You don’t have to carry old stories, limiting beliefs, or emotions just because they’ve been there a long time. The moment you realize your nervous system can relearn safety, everything starts to shift.   Pause for a second and ask yourself: What’s one emotional pattern or belief you’re ready to release—and what new version of yourself are you ready to make space for? Then, go check out Riana’s resources (linked below). And if you loved this conversation, share it with a friend who’s also ready to swap burnout and old programming for freedom, vitality, and glow. 🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Riana’s website: rianamalia.com  Riana’s Instagram: https://www.instagram.com/rianamalia/?hl=en Riana’s FB: https://www.facebook.com/RianaMalia Riana’s LinkedIn: https://www.linkedin.com/in/rianamalia   💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#201 - Stop the Hustle: How Doing Less Can 10x Your Success with Brannon Poe, CPA, Author, Founder of Poe Group Advisors & Accounting Practice Academy   Create More Time, Profit & Freedom—Without Burning Out What if the key to greater success wasn’t doing more—but finally doing less?   In this episode, I talk with Brannon Poe, a CPA and entrepreneur who’s redefining what it means to “have it all.” Brannon helps accounting firm owners build, buy, and sell thriving practices—but the brilliance of his work isn’t just in business strategy. It’s in teaching high performers how to reclaim time, profit, and freedom without losing their sanity (or their marriages) in the process. We dig into how he discovered the power of margin, mindset, and unplugged vacations—and how every overextended professional can apply these same principles to their own lives. You’ll hear: Why busy is the new burnout—and how to stop wearing it like a badge of honor. The deceptively simple mindset shift that separates exhausted achievers from calm high-performers. How a cruise, a laptop ultimatum, and a good wife sparked Brannon’s “freedom revolution.” The truth about why stepping away (literally) makes your business—and your brain—work better. The 3-bucket strategy for reclaiming your calendar and your creativity. Why the most successful people he knows are also the most balanced. This conversation will challenge the part of you that thinks you can’t slow down. Step in closer: you can—and your work, health, and happiness will thank you.   🔥Takeaway: It’s not about doing it all. True success isn’t built on hustle—it’s built on margin. When you believe life can work better, it does.   💎 You’ll Learn Why busy isn’t a badge of honor—it’s a red flag. How Brannon’s “Unplugged Vacation” changed his life (and saved his sanity). The mindset shift that separates thriving business owners from burned-out ones. How to build true margin into your days—even if you think you can’t. The underrated link between mental health, leadership, and profitability. How to create space for better ideas, deeper focus, and actual joy.   🕰️ Episode Timestamps [00:02:15] – Meet Brannon Poe: The CPA who built a freedom-based business model. [00:05:20] – The cruise that changed everything—and the laptop that almost went overboard. [00:08:40] – Why the most successful people Brannon knows work less (and earn more). [00:12:10] – How the “Strategic Coach” method reframed his relationship with time. [00:14:55] – The first baby step to reclaim your weekends (and your sanity). [00:19:30] – The power of intentionality—and why “just a quick email check” is your downfall. [00:22:50] – The mindset myths keeping you stuck in stress and scarcity. [00:27:45] – How to stop wearing busy like a badge of honor. [00:31:00] – The 3-Bucket Tool: A simple framework for delegating and letting go. [00:37:10] – Why real creativity and leadership only happen when you unplug. [00:45:00] – Brannon’s wellness nonnegotiable: 25 years of consistent movement and mental clarity. [00:49:30] – The one belief that changes everything (and how to finally embody it).   🔗 Resources & Links: Brannon's books: https://amzn.to/4rtK0ad   Brannon’s website: https://poegroupadvisors.com  Instagram: https://www.instagram.com/poegroup/ YouTube channel: https://www.youtube.com/channel/UCniu-SWqezXDabYtGMXK9Iw LinkedIn: https://www.linkedin.com/company/poe-group-advisors/  💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

 #200 - Miracle Cure or Internet Hype? The Truth About Castor Oil Castor oil is having a moment. Scroll social media for five minutes and you’ll see it: “Cured my endometriosis.” “Detoxed my liver.” “Regrew my hairline.” “Healed… well, everything.” And when something is suddenly the solution to literally every problem… it’s time to pause. Because while castor oil is absolutely powerful, not every claim floating around the internet deserves your blind trust (or all of your body parts). In this episode, I break down what castor oil actually is, what it’s scientifically supported for, what I personally use it for, and what I absolutely would not recommend—especially if you’re pregnant or thinking about putting it near your eyeballs. If you’ve been curious about castor oil packs, anti-aging benefits, hair growth hacks, stretch mark reduction, or lymphatic detox claims… this episode is your grounded, evidence-based (with a dash of anecdotal honesty) guide. What You’ll Learn in This Episode What castor oil is made of (and why omega-9 fatty acids matter) FDA-approved uses vs. influencer folklore Whether castor oil actually helps with constipation Skin barrier repair, anti-aging, and collagen support Hair growth, scalp health, and rosemary oil synergy Castor oil for scars, stretch marks, arthritis, and cracked heels The truth about castor oil packs for liver detox Regular vs. Jamaican black castor oil—is there a difference? Side effects, safety, and when to absolutely avoid it Timestamps 00:00 – Castor oil: miracle cure or marketing frenzy? 01:00 – Why the FDA cracked down on exaggerated claims 02:00 – What castor oil actually is (hello, omega-9 fatty acids) 04:30 – What it’s officially approved for 05:00 – Would I drink it for constipation? 06:30 – Traditional uses: skin conditions, infections, inflammation, lymphatic support 07:30 – Skin benefits that actually make sense 08:00 – Fine lines, wrinkles, and collagen support (why it may help) 09:00 – How to use it for hair growth  10:30 – Acne: helpful or hormonal disaster? (Bio-individuality matters) 12:00 – Castor oil packs for liver detox—worth it? 13:00 – Thyroid application (yes, I use it for Hashimoto’s support) 14:00 – Stretch marks & scars: how to use heat to enhance absorption 16:00 – Anti-aging layering method (this is worth the price of admission) 17:00 – Lips: hyaluronic acid + castor oil combo 18:00 – Cracked heels, cuticles, and nail growth 20:00 – The fern experiment (because why not?) 21:00 – Jamaican black castor oil vs. regular: which is better? 22:00 – Side effects and when not to use it 23:00 – Pregnancy warning (seriously, a hard no) 24:00 – My honest verdict Let’s Talk About What’s Real Castor oil is rich in ricinoleic acid—an omega-9 fatty acid with anti-inflammatory properties. That’s the magic. It’s thick. It’s deeply emollient. It seals moisture in like a champ. Which makes it excellent for: Dry skin Eczema-prone areas Crepey skin in perimenopause and menopause Fine lines (temporarily plumping through hydration) Cracked heels Dry cuticles Scalp nourishment And when you layer it correctly, it acts like a sealant to hold hydration in. I personally use it nightly on my face, neck, thyroid area, lips, and brows. Am I shiny before bed? Yes. Do I care? Not even a little. What I’d Be Careful With Internal use for constipation (very effective but not my first-line recommendation) Anything near your eyes (I woke up with red, burning, and irritated eyes) Vaginal dryness or sensitive internal use (research first, please) When To Never Use It Pregnancy (it induces labor) Castor Oil & Hormones As estrogen drops in perimenopause and menopause, skin becomes thinner, drier, and less elastic. This is where castor oil shines—literally and figuratively. It supports: Skin barrier repair Moisture retention Elasticity appearance That “spring back” we start to lose Is it Botox? No. Is it still amazing and affordable? Absolutely. Bottom Line Is castor oil a cure-all? Nope. Is it a potent, multi-use, low-risk tool? Yes. In a world where we’re constantly sold $200 serums and complicated 12-step regimens, there’s something refreshing about a humble glass bottle that’s been used for centuries. If you try it: Buy organic Make sure it’s in a dark glass bottle Patch test first Use cotton (preferably organic), not polyester, when covering treated areas And maybe—just maybe—pour it into something beautiful so you’ll actually remember to use it. One More Thing Pretty Well was shared more than 94% of other shows in Spotify Wrapped this year. That’s because of you. You share it. You text it. You send it to friends who need better information without the hype. And that means everything to me. If this episode helped you to decode the castor oil craze (or prevented you from putting it in your eyes), do me a favor and share it with a friend. 🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): This is the Castor Oil I Use: https://amzn.to/4anhFMD  Love these organic cotton castor oil wraps: https://amzn.to/4rOdGP0  More castor oil goodies: https://amzn.to/4qHxAu8  Beautiful glass decanter (small): https://amzn.to/4b0eCcr    ✨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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#199 - The Real Glow Up: Healing Chronic Issues From The Inside Out with Kat Vong If you’ve ever looked in the mirror and felt betrayed by your own skin… If you’ve been told “it’s just genetic” or “here’s another prescription”… If you’re quietly wondering whether something deeper is going on— Stop scrolling. This episode is the one you’ve been waiting for. Today I’m joined by my friend Kat Vong—host of the Well Done podcast and founder-in-the-making of a clean beauty brand for women with chronic skin struggles. Kat’s story is raw, emotional, and wildly empowering. After years of battling off-and-on eczema that left her in physical pain and emotional exhaustion, Kat's body erupted in severe eczema just three weeks before her wedding. We’re talking weeping wounds. Steroid injections. Oral steroids. Topicals on repeat. And that was just the beginning. What unfolded over the next several years included topical steroid withdrawal, toxic overload, leaky gut, postpartum depression, a NICU stay with twins at UCLA—and ultimately, a complete identity shift that changed everything. This conversation is about more than eczema. It’s about the skin–gut–toxin connection. It’s about stress, identity, and the nervous system. It’s about what happens when you decide to heal—and cut off every other option. The best news - whether it's your skin or something else, healing.is.possible. In This Episode, We Cover: Heavy metals, phthalates, parabens—and how toxic burden shows up in your skin Leaky gut and why “everything” can suddenly become a trigger Why detox can initially make flares worse The missing piece in chronic healing: identity and mindset The hidden dangers of long-term topical steroid use What topical steroid withdrawal (TSW) actually looks like The beauty industry’s blind spots—and what needs to change Practical skin barrier repair from the inside out How meditation rewires your biology (yes, really) Timestamps 00:00 – Meet Kat: severe eczema, beauty industry insider, and the wedding-week flare from hell 02:00 – Three types of steroids in three weeks (and why that mattered later) 03:30 – When the flares came back worse than before 05:00 – Discovering topical steroid withdrawal (TSW) and sleeping on towels 08:00 – The functional testing that changed everything: toxins, gut, inflammation 09:30 – Heavy metals, parabens, phthalates, mold—and why her practitioner was shocked 11:00 – Leaky gut, gluten markers, and the “everything is a trigger” phase 12:00 – Detox + TSW: when healing looks worse before it gets better 13:30 – Pregnancy, temporary glowing skin, and the devastating steroid shot before delivery 15:00 – NICU, postpartum depression, and the emotional toll of skin disease 18:30 – The surprising non-food trigger most people ignore: toxic burden 20:00 – Stress as gasoline on the inflammatory fire 21:30 – “You can’t drain the bathtub if the faucet’s still running.” 22:30 – Identity work: “I am someone who has eczema” vs. “I am someone who heals.” 26:00 – The meditations that changed her brain (inspired by Joe Dispenza and his books Breaking the Habit of Being Yourself and You Are the Placebo) 29:00 – The desperation loop that keeps people stuck 30:00 – Decide vs. choose: cutting off every other option 31:30 – Skin barrier repair explained simply (bricks + mortar analogy) 34:00 – Makeup, shame, leadership, and not feeling “enough” in the beauty industry 37:00 – Beauty, identity, and self-worth beyond appearance 39:00 – If you feel stuck, here’s what you need to hear 41:00 – Turning pain into purpose 42:00 – Kat’s upcoming clean beauty brand for chronic skin conditions Let’s Talk Root Causes What struck me most in this conversation? It wasn’t just the heavy metals or the leaky gut (although yes, those matter). It was this: You cannot heal in the same identity that created the illness. I’ve seen this over and over in clinical practice. We can remove inflammatory foods. We can support detox pathways. We can rebuild the gut lining. But if someone still believes, deep down, “This is just who I am”… the body listens. Kat didn’t just detox her liver. She detoxed her identity. And that’s where the shift happened. If You’re Struggling with Chronic Condition Right Now… Here’s your gentle but firm nudge: Get proper testing. Guessing is exhausting. Reduce inflammation first (you can’t drain a bathtub with the faucet running). Support detox pathways before aggressive detox. Repair the gut lining. Regulate the nervous system daily. Decide that healing is happening—even if your eyes haven’t caught up yet. Your body is not broken. It’s communicating. And as someone who has walked countless women through chronic conditions, autoimmunity, skin flares—I can tell you: when we address toxins, gut integrity, stress, and identity together… things change. Connect with Kat Follow Kat’s amazing journey and podcast: Instagram: @thewelldonepod Personal page: @iamkatvong Website: thewelldonepod.com Her upcoming clean beauty line is being formulated specifically for women who have felt invisible in the makeup aisle. And honestly? It’s about time. If this episode resonated, send it to the friend who keeps saying, “It’s just my hormones,” or “I guess I just have sensitive skin.” Sometimes it’s not just sensitive skin. Sometimes it’s your body asking for a new story. And that story? It can end very differently than it began.   ✨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! Contact Lisa: Website: www.lisasmithwellness.com  Instagram: https://www.instagram.com/prettywell_podcast/   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.

#198 - Got Brain Fog? Get Your Focus Back. Interview with Judy Gaman   Pretty Well Podcast: Judy Gaman on Brain Optimization, Longevity & Cognitive Health What if your brain fog, fatigue, or “I just can’t focus” moments aren’t about age — but small, daily habits that for the most part, go unnoticed? In this week’s Pretty Well episode, I sit down with Judy Gaman, CEO of Executive Medicine of Texas, bestselling author, frequent healthy living expert on Fox News Radio, and host of Stay Young America. Judy is a powerhouse in preventive medicine, longevity, and brain optimization — and she’s sharing what she’s learned from decades of helping high-performing patients reclaim their energy, clarity, and focus. We talk about everything from brain mapping and neurofeedback to why multitasking is wrecking your nervous system (and what to do instead). Judy also shares incredible insights from her late 100-year-old best friend, Lucille — including how connection, laughter, and purpose might just be the most powerful medicine of all. This conversation is equal parts science, story, and soul — with plenty of practical steps you can start today to keep your brain sharp for decades to come and live a life of joy.   ⏰ Timestamps: 00:00 – The truth about “drug and drop” medicine vs. true prevention 02:45 – Why personalized goals are the foundation of lasting wellness 06:50 – How brain mapping and neurofeedback reveal hidden stress patterns 10:30 – The link between grief, trauma, and cognitive decline 19:30 – How to reset your nervous system in a world that never stops 23:00 – Neuroplasticity: how your brain can actually heal itself 28:45 – The science of laughter, positivity, and emotional healing 31:00 – Artificial sweeteners, gut-brain health, and shocking research from Harvard 38:45 – Lessons from Lucille: brain longevity from a 100-year-old firecracker 42:15 – Finding purpose, giving back, and keeping your brain young   💡 You’ll Learn: The real reason your brain feels foggy — and what your phone has to do with it How brain mapping can reveal the effects of grief, trauma, and overwork Why multitasking is one of the biggest lies we’ve been sold The five daily habits that sharpen focus and slow cognitive aging The surprising research on artificial sweeteners and brain confusion How laughter, purpose, and community literally rewire your brain for health   🌿 Empowering Takeaway: You don’t need a total life overhaul to protect your brain — you need awareness, intention, and small daily choices that nurture your nervous system instead of draining it. Healing your brain begins when you slow down, tune in, and remember that your body is wired to repair itself when given the chance. 🎧 Listen now to rediscover your focus, vitality, and purpose — and to be reminded that midlife isn’t the beginning of decline. It’s the moment your wisdom meets clarity.   🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Judy’s website: https://www.judygaman.com/about-judy Executive Medicine of Texas: https://www.emtexas.com/ Judy’s book Love, Life, and Lucille: Lessons Learned from a Centenarian https://amzn.to/4hD98XJ   💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#197 - Reverse Bone Loss Naturally — With 4 Clinically Proven Nutrients to Prevent Fractures. Interview with Dr. John Neustadt   Why Calcium Isn’t the Answer to Strong Bones (and What Actually Is) — with Dr. John Neustadt If you’ve ever been told, “Just take calcium for your bones,” this episode is going to blow your mind. Lisa sits down with Dr. John Neustadt, naturopathic doctor, bestselling author of Fracture-Proof Your Bones, and founder of NBI Health, to uncover what really causes — and reverses — osteoporosis. It turns out, bone health isn’t just about bone density. And the scary truth? The standard “treatments” may actually make bones more brittle. From medication-induced bone loss to how to choose supplements that actually work (and aren’t a waste of money), Dr. Neustadt breaks down the science in a way that’s refreshingly clear — and shockingly empowering. You’ll learn: 🦴 Why bone density tests miss more than half of people at risk for fractures 💊 The most common meds (SSRIs, PPIs, and even osteoporosis drugs!) that destroy bone 🥦 The diet that reduces fracture risk by 20% — and the one that speeds up bone loss 🏋️‍♀️ The #1 exercise most women shouldn’t do if they have osteoporosis 🔬 The 4 nutrients clinically shown to reduce fractures — not just improve bone density 🧠 Why magnesium might be a must for mood, sleep, and energy — but not for bones ☀️ How to use vitamin D, calcium, and K2 (MK-4 form only!) to actually build strong bones ⚠️ The truth about strontium supplements — and why he refuses to recommend them This is one of those episodes you’ll want to save, share, and send to every woman you know over 40.   ⏰ Timestamps 03:00 – Why bone density isn’t the full story 06:30 – The shocking problem with SSRIs and bone loss 07:30 – PPIs, Fosamax, and the medications that make bones weaker 10:00 – The real goal: fracture prevention, not bone density 12:00 – Why most osteoporosis drugs fail — and how to ask your doctor the right questions 18:00 – When medications make sense — and when to skip them 21:00 – How much protein you really need for strong bones (and it’s more than you think) 24:00 – The exercise myth that’s breaking women’s backs 28:00 – The one “core workout” to avoid if you have osteoporosis 32:00 – The real reason calcium supplements don’t work — and what to do instead 36:00 – The four nutrients that actually reduce fracture risk 40:00 – How to find the right calcium + K2 + D3 combo (and why MK-4 matters) 43:00 – The easiest way to know how much calcium you really need 51:00 – How to build your own bone-strengthening lifestyle 52:00 – The link between sleep, social connection, and fracture recovery 53:00 – Where to get Dr. Neustadt’s book and resources   🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Dr. John Neustadt’s website: https://www.nbihealth.com/ Dr. John Neustadt’s book - Fracture Proof Your Bones: https://amzn.to/4nPicKR  Dr. John Neustadt’s Bone Health supplements: https://amzn.to/43ECcrZ  Pure Encapsulations Magnesium Glycinate: https://amzn.to/47vBX3D    💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#196 - Stop Hair Loss: Hormones, Stress & What Actually Works Hair loss isn’t just cosmetic — it’s a biological signal. And if you’ve ever watched clumps of hair collect in the shower, you know exactly how unsettling hair shedding can be. In this deeply personal episode, Lisa breaks down hair loss causes, why it often shows up during already stressful seasons of life, and what actually helps reverse it — without panic, gimmicks, or jumping straight to pharmaceuticals. Drawing from both functional medicine research and lived experience, this episode connects the dots between stress hormones, DHT, thyroid health, inflammation, nutrition, and insulin resistance — and explains why hair loss is rarely about “just hair.” If you’ve been told it’s genetic and there’s nothing you can do… this conversation may change everything.  In this episode, you’ll learn: Why up to 40% of women experience hair loss — and why it often hits during perimenopause, menopause, post-partum, or prolonged stress The difference between autoimmune hair loss, hormone-driven hair loss, and stress-induced shedding How cortisol, insulin resistance, thyroid dysfunction, and DHT quietly sabotage hair growth The most common everyday habits that worsen hair loss (even when you’re doing “everything right”) Evidence-backed lifestyle shifts, foods, supplements, and scalp strategies that actually support regrowth What finally helped Lisa stop excessive shedding after a major life transition — and why consistency matters more than perfection This is a compassionate, science-backed roadmap for anyone who’s tired of feeling scared, frustrated, or alone in their hair loss journey — and wants real answers that address the root cause.  Episode Timestamps 00:00 – Why hair loss often shows up during stress, grief, or hormonal change 04:45 – What’s normal shedding vs. a red flag 09:15 – The two main categories of hair loss (and why it matters) 13:30 – Hormones, DHT, and why women lose hair differently than men 19:45 – Lifestyle habits quietly damaging hair growth 26:30 – Nutrition for hair regrowth: what actually helps 31:45 – Supplements that support hair (without pill overload) 37:30 – Scalp care, circulation, and what finally stopped the shedding Final takeaway: Hair loss is rarely random — and it’s almost never “just aging.” It’s information. When you listen to the signals your body is sending and address the root causes, regrowth is often possible. And just as importantly, you’re not broken — you’re responding to stress, change, and biology in a very human way. If you or someone you love is quietly panicking every time you wash your hair, this one’s for you. Keywords: hair loss, female hair loss, hormonal hair loss, stress hair loss, hair thinning, hair regrowth, perimenopause hair loss, menopause hair loss, thyroid hair loss, functional medicine 🔗 Resources & Links  (For Referrals, I Earn A Small Discount on My Nutrafol Orders From Qualifying Purchases): Nutrafol Referral Code (Save $20 on your first subscription): https://share.nutrafol.com/x/t9xXCk 💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#195 - From Bullsh*t to Botox: The Real Secret to Aging Beautifully with Sandra Lena Silverman If you’ve ever looked in the mirror and thought, “Maybe if I just fix this one thing…” — this episode will stop you in your tracks (and probably make you laugh, cry, and rethink your skincare drawer). This week, Lisa sits down with Sandra Silverman, author of From Bullsht to Botox* — a raw, hilarious, and deeply healing memoir about beauty, self-worth, and what happens when we finally stop outsourcing our validation. Sandy has done everything — facelifts, liposuction, lasers, lymphatic sculpting, microcurrent tools, and the full emotional transformation that comes after realizing no procedure can fix a wound that started in childhood. Her story is as real as it gets: she opens up about adoption, trauma, toxic love, divorce, and the slow, powerful process of learning to love yourself from the inside out. We also dive into the practical stuff — from the lymphatic hacks that slim and de-bloat in minutes to skincare products that actually work (spoiler: one costs $17 on Amazon). You’ll learn: 💔 How childhood wounds can shape our adult relationships — and how to break the cycle 🌸 What it really means to choose yourself (and how to know when it’s time) 🪞 How beauty work becomes healing work when it’s done with self-love, not self-rejection 💆‍♀️ The daily lymphatic routine that transformed Sandy’s body and skin 🧴 The $14 Korean skincare finds she swears by 🔥 Why women in midlife are redefining beauty — one honest conversation at a time This isn’t your typical “anti-aging” chat. It’s a masterclass in self-respect, resilience, and reclaiming your power — one lymphatic massage and boundary at a time. ⏰ Timestamps 02:00 – The comment that triggered decades of body perfectionism 06:00 – How childhood trauma shaped her search for love and approval 10:00 – When beauty becomes a coping mechanism 12:00 – The puffiness mystery: how lymphatic drainage changed everything 15:00 – The DIY tools that actually work for cellulite and contouring 17:00 – Microneedling for crepey skin and the vitamin combo she swears by 22:00 – Her favorite Korean skincare finds under $20 24:00 – Why the “next procedure” never delivers lasting happiness 30:00 – The morning and evening anti-aging routines that actually move the needle 41:00 – Beauty as authenticity — why filters and AI faces are destroying self-worth 44:00 – When to stop chasing “perfect” and start cultivating peace 46:00 – The ultimate lesson: choose yourself and love yourself   🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Sandy’s website: https://www.sandralenasilverman.com/ Sandy’s book - From Bullsh*t to Botox: https://amzn.to/3WyrEa9 Obagi Vitamin C Serum: https://amzn.to/4ofMx5Z  D’Alba Facial Products: https://amzn.to/3JpxGac  💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.

#194 - Feed Your Gut, Heal Your Body: The Microbiome Fix You’ve Never Tried   Feed Your Gut, Heal Your Life: How to Rebuild Your Microbiome (and Your Energy) with Anu Simh What if your gut wasn’t just about digestion — but the foundation of your immune system, metabolism, hormones, mood, and energy? In this episode, Lisa sits down with Anu Simh, board-certified functional health coach, microbiome specialist, and author of Flourish From Within: Feed Your Gut for Lifelong Health. She’s also the founder of The Nine Arms of Wellness, where she helps women lose weight, balance inflammation, and rebuild health through a microbiome-first approach. Anu’s story starts with what she calls the “American Dream diet” — late nights, bottomless brunches, and too much stress — and how that led to autoimmune issues, chronic bloating, and inflammation. What she discovered (years before gut health was trendy) completely changed her life — and her clients’. You’ll learn: 🌿 The microbiome mistakes that lead to bloating, fatigue, and immune dysfunction 🍎 Why fiber — not fancy supplements — is the real hero of gut healing 🧬 The difference between prebiotics and probiotics (and how to feed both) 🥑 How to build a plate that supports your gut, immune system, and hormones 🧠 Why your gut-brain connection is more powerful than you think 💡 How stress, mindset, and emotional eating shape your microbiome health 💃 The Nine Arms of Wellness framework — and how to find your weakest link ✨ What “anchor your protein and surround it with fiber” really means If you’ve ever felt frustrated by restrictive diets, gut symptoms that come and go, or conflicting advice on what to eat — this conversation will help you exhale. It’s simple, science-backed, and refreshingly doable.   ⏰ Timestamps 04:30 – The wake-up call: bloating, autoimmunity, and what labs missed 06:00 – How the microbiome became her obsession — before it was mainstream 10:00 – What “anchor your protein and surround it with fiber” actually looks like 12:00 – Why microbiome health isn’t about perfection — it’s about diversity 17:00 – The problem with restrictive diets and why they backfire long-term 19:00 – How stress and cortisol disrupt the gut-brain axis 20:00 – The link between neurotransmitters, constipation, and mental health 22:00 – Skin, hair, and inflammation: how gut healing shows up on your face 24:30 – Weight loss and the microbiome: the real reason yo-yo diets fail 26:30 – The missing ingredients in lasting change 30:00 – How to identify your weakest health link and start there 🔗 Resources & Links  (As an existing Function Health member, this is a paid referral At No Extra Cost To You) Function Health (160+ lab tests chosen by top doctors): https://my.functionhealth.com/signup?code=ESMITH15&_saasquatch=ESMITH15 Where to Find Anu Anu’s Simh’s website: https://www.anusimh.com/   💥 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! Where to Find Me Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#193 - Your Mouth Might Be Aging You: The Shocking Oral-Body Health Connection with Dr. Sanda Moldovan from Beverly Hills Health & Dental Wellness Mercury, Root Canals, Mold, Fluoride, Fillings, and Fatigue with Dr. Sanda Moldovan What if your gums, teeth, and tongue were quietly dictating everything from your hormones to your brain health? In this mind-bending episode, Lisa sits down with Dr. Sanda Moldovan, double-board-certified periodontist, nutritionist, and founder of Beverly Hills Health & Dental Wellness, to explore how your oral microbiome shapes your entire body. We’re talking mercury toxicity, root canal infections, fluoride myths, and the bacteria in your mouth linked to Parkinson’s, Alzheimer’s, and even autoimmune disease. Dr. Sanda explains what biological dentistry really is, why it’s the future of oral health, and how to start detoxing your mouth for better energy, longevity, and brain clarity. You’ll learn: 🧠 The shocking link between cavity bacteria and neurological diseases 🦷 Why your gums might hold the key to your overall inflammation load 💋 How oral probiotics can reverse bad breath, bleeding gums, and dry mouth 💧 Why fluoride-free toothpaste and water flossing are non-negotiables 🌿 How your dental care can either support or sabotage your detox systems 🪷 What to know about cavitations, root canals, and hidden oral infections ✨ The three-step daily routine for optimal mouth-body wellness If you’ve ever had mercury fillings, gum recession, or mysterious fatigue that no lab test explains — this episode will completely change how you think about oral health.   ⏰ Timestamps 02:00 – Mercury fillings, toxicity, and the wake-up call that changed everything 04:00 – How mouth bacteria travel to the gut, brain, and bloodstream 06:30 – Flossing vs. water flossing: what actually works better 10:00 – How to test your oral microbiome (even at home) 11:00 – What your tongue color says about your internal health 12:00 – Perimenopause, burning mouth syndrome, and oral hormones 14:00 – The truth about fluoride — and why two states just banned it 18:30 – Bad breath root causes: tonsils, gut health, and SIBO connections 23:00 – Reversing gum recession and the new PRF regeneration technique 28:00 – How oral health affects pregnancy, heart disease, and Alzheimer’s 33:00 – Why root canals and cavitations can stall your healing 36:00 – Mold, mycotoxins, and parasites in the jawbone (yes, really) 🔗 Resources & Links  (As an existing Function Health member, this is a paid referral At No Extra Cost To You): https://my.functionhealth.com/signup?code=ESMITH15&_saasquatch=ESMITH15   Dr. Sanda Moldovan’s website: https://www.beverlyhillsdentalhealth.com/ Orasana Website: https://orasana.com/  Orasana products on Amazon: https://amzn.to/47sbN1S  International Academy of Oral Medicine and Toxicology:  https://iaomt.org/    💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.  

#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 existing Function Health member, this is a paid referral At No Extra Cost To You) Function Health (160+ lab tests chosen by top doctors): https://my.functionhealth.com/signup?code=ESMITH15&_saasquatch=ESMITH15   💥 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.

#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 existing Function Health member, this is a paid referral At No Extra Cost To You) Function Health (160+ lab tests chosen by top doctors): https://my.functionhealth.com/signup?code=ESMITH15&_saasquatch=ESMITH15   ✨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.  

✨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 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.

✨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. ✨   #189 - Your Gut Is Calling The Shots(Whether You Realize It or Not) Why leaky gut, low stomach acid, and chronic stress quietly shape your energy, mood, and ability to slow aging There’s a reason gut health keeps coming back into the conversation - the body has a way of forcing the conversation when it’s been ignored long enough. In this episode of Wellness Your Way Podcast, Megan Lyons and I skip the wellness buzzwords and get into the uncomfortable truth: a lot of people aren’t “mysteriously” inflamed, exhausted, anxious, or reactive — their gut has been under chronic stress for years, and it’s finally showing up in symptoms they can’t muscle through anymore. We talk about what leaky gut actually means (and why it’s not a fringe diagnosis), how food sensitivities are often created by stress and inflammation, not something you’re doomed with forever, and why digestion is one of the first systems to shut down when the body feels under pressure. This isn’t a perfect-diet episode. It’s a physiology-first conversation about digestion, immunity, hormones, and why the body stops whispering and starts shouting when no one’s listening. In This Episode, We Cover: 00:02 – Why the gut is more than digestion (hello serotonin, immunity, and your “second brain”) 06:00 – Leaky gut explained without the fear-mongering (and why most people misunderstand it) 11:00 – Food sensitivities: why everything you love suddenly feels reactive 15:30 – The 3 R’s of gut healing: remove, replace, restore 19:45 – Autoimmunity, Hashimoto’s, and the gut connection no one warned you about 24:00 – Low stomach acid: when reflux isn’t what you think it is 28:30 – Candida, sugar cravings, and the symptoms people never connect to the gut 33:30 – What to add in for a healthier microbiome (without chasing perfection) 36:30 – Fecal transplants, postbiotics, and where gut research is actually headed 39:30 – My real-life self-care routine (the non-glamorous version) The Bigger Takeaway Gut health isn’t about obsessing over every bite or eliminating everything you enjoy. It’s about creating an internal environment where digestion works, inflammation calms down, and the nervous system isn’t constantly bracing for impact. When the gut is compromised, the body doesn’t whisper — it compensates… until it can’t. This episode is an invitation to stop treating symptoms in isolation and start looking at the system underneath them. Where To Find Me 🎧 The Pretty Well Podcast — weekly conversations on gut health, hormones, energy, anti-aging, and healing at the root 🌿 LisaSmithWellness.com — articles, resources, and ways to work together ✨ Instagram: @prettywell_podcast Where To Find Megan 🎧 The Wellness Your Way Podcast  🌿 The Lyons Share.org ✨ Instagram: @thelyonsshare   Disclaimer Nothing in this podcast is intended to be medical advice. This content is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment from your personal physician or qualified healthcare provider. Always consult your physician or another qualified health professional before making changes to your nutrition, supplements, medications, or lifestyle. Neither Lisa Smith, The Pretty Well Podcast, nor any guests assume responsibility for possible health consequences of any person following the information discussed in this content. Listeners who are pregnant, nursing, taking prescription or over-the-counter medications, or managing a medical condition should consult their healthcare provider before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is intended for private, non-commercial use. Guest opinions are their own and do not necessarily reflect the views of Lisa Smith or The Pretty Well Podcast. This content is not guaranteed to be complete, accurate, or up to date.

✨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. ✨   #188 - Another Wellness Product? Striving for Health May Be Making You Sick It’s a subtle shift, but at some point, health stops being a goal — and becomes something you start chasing. There’s a moment when wellness stops being something you pursue with curiosity and becomes something you’re striving for — constantly, urgently, and never quite catching. More tracking. More fixing. More rules. More pressure to get-it-right... all under the promise that this will finally be the thing that makes you feel better. Except instead of feeling better, you feel more tired, more inflamed, and more frustrated with your body than ever. In this episode, I join Tiffany Sauder on the Life of And Podcast for a provocative conversation — one that questions the very foundation of modern wellness culture. We talk about how constant protocols, tracking, optimizing, and “fixing” can quietly dysregulate the nervous system, why women are especially vulnerable to this cycle, and how healing often requires less input, not more. We don't need to consume more information from experts or influencers.  This episode is not about stacking habits. It’s about interrupting the stress loop that keeps people cycling through plans, practitioners, and promises — without ever feeling truly well. And it gives you the conditions your body's waiting for in order to truly heal. What We Cover (with Timestamps) [00:02] — The moment that changed everything How a childhood conversation about cancer prevention sparked my path into functional medicine — and why prevention is always the quieter power move. [00:08] — Where to start when functional medicine feels overwhelming Why you don’t need every test, every protocol, or every supplement — and how decision fatigue keeps people stuck. [00:12] — The 2–3 labs that actually give you clarity Gut testing, metabolic markers, and why running all the tests at once is often a waste of money (and energy). [00:16] — Why people fall off “healthy habits” (and it’s not laziness) The identity traps, self-talk patterns, and nervous system overload that quietly sabotage consistency. [00:19] — Food freedom without the spiral Why perfection is a myth, how to stop self-shaming after one off-plan meal, and the mindset shift that creates long-term health. [00:22] — Real-life swaps that actually work From almond-flour cookies to club soda in a wine glass — how small shifts keep you socially connected and feeling good in your body. [00:30] — How to fuel a tired body on a demanding day Protein-anchored mornings, blood sugar stability, simple movement breaks, and a nervous-system reset you can do in under two minutes. The Real Conversation We’re Having This episode is not asking you to believe in a new system. It’s asking you to question the one you’ve been swimming in. If your health journey feels like a constant state of monitoring, correcting, restricting, or upgrading — your body may not be confused. It may be overstimulated. Healing doesn’t happen when the body feels watched, rushed, or perpetually unfinished. It happens when the nervous system finally gets the message that it’s safe to stand down. This conversation is an invitation to stop chasing the next protocol and start creating the conditions where healing can actually occur. No pressure. No perfection. Just physiology, honesty, and a much calmer way forward.   Where to Find Me 🎧 The Pretty Well Podcast — weekly conversations on gut health, hormones, energy, anti-aging, and healing at the root 🌿 LisaSmithWellness.com — articles, resources, and ways to work together ✨ Instagram: @prettywell_podcast   Where to Find Tiffany 🎧 The Life of And Podcast 🌿 TiffanySauder.com ✨Instagram: lifeof_and   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 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.

✨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. ✨   #187 - Stop Trying So Hard: “Doing Everything Right” Is Keeping You Stuck Your body can’t heal in survival mode — no matter how clean your diet is. What if the reason you don’t feel amazing is NOT because you’re inconsistent, unmotivated, or doing it wrong? If you’ve tried “all the right things” and your health still feels off—tired, achy, foggy, or like you're aging too fast—this episode is for you. What if it’s because wellness culture keeps handing you high-effort solutions to your health complaints — and your nervous system is quietly waving a white flag?  In this conversation on Charis Chats, I join Charis Santillie for a refreshingly sane take on health: why feeling better doesn’t require a total life overhaul, why tiny habits outperform dramatic protocols, and how stress, blood sugar, gut health, hormones, and mindset are far more intertwined than most advice admits. This episode is for you if you want to feel clearer, more grounded, and more energized — without turning your life into a full-time self-improvement project. If you’ve done the dietary shifts, supplements, yoga classes and still feel off… this one will stop you mid-scroll. Long exhale. What We Cover (with Timestamps) [00:02] — Why most people fail at wellness before they even start Not because they lack discipline — but because they’re trying to change everything at once. We talk about why your nervous system hates that plan. [00:08] — My unconventional path into functional medicine The childhood moment that shaped my obsession with prevention — and why waiting for a diagnosis is a terrible health strategy. [00:12] — The easiest health upgrades almost everyone can tolerate Why adding beats restricting, how morning habits set your physiology for the day, and where people overcomplicate this fast. [00:15] — MCT oil, brain fuel, and using it without wrecking your gut What it actually does, who benefits most, and why more is not better (your digestive system agrees). [00:22] — Beets, blood flow, and why circulation matters more than you think Nitric oxide, brain health, aging, and the simple daily support most people overlook. [00:26] — Habit stacking: the science-backed shortcut to consistency Why motivation is unreliable, how your brain actually forms habits, and how tiny wins build momentum without burnout. [00:31] — Your body is always listening (this part isn’t woo) How thoughts, identity, and repetition shape physiology — and why your subconscious is far more literal than you think. [00:40] — Gluten, inflammation, and the ‘small’ symptoms people ignore Skin issues, fatigue, bloating, brain fog — why these aren’t random, and what your body may be asking for. [00:55] — The mindset shift that creates lasting health Why consistency quietly beats intensity every time — and how small daily choices compound into real change. The Big Takeaway You don’t need a stricter routine. You don’t need more supplements. And you definitely don’t need to be harder on yourself. You need simpler inputs, smarter habits, and a nervous system that feels safe enough to heal. This episode is your reminder that sustainable health is built quietly — through small, repeatable choices that actually fit your life. Press play. Your future self will thank you.   Where to Find Me 🎧 The Pretty Well Podcast — weekly conversations on gut health, hormones, energy, anti-aging, and healing at the root 🌿 LisaSmithWellness.com — articles, resources, and ways to work together ✨ Instagram: @prettywell_podcast   Where to Find Charis 🎧 Charis Chats Podcast 🌿Charis Your Life.com ✨ Instagram: @charisyourlife   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 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.

✨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. ✨   #186 - This Episode Will Rewire How You Think About Your Gut, Hormones, and Anti-Aging What if your symptoms aren’t random—and your body isn’t failing you at all? Healing doesn’t fail. Strategies do. What if exhaustion, gut issues, hormone chaos, and skin flares are actually intelligent signals you’ve been taught to ignore? In this episode, I’m stepping into the guest seat on Well Done with Kat Vong—and we go deep. Not surface-level wellness tips. Not another “eat clean and sleep more” conversation. We’re talking about what actually drives chronic symptoms like gut issues, hormone chaos, exhaustion, skin flares, and that quiet sense that your body just isn’t cooperating anymore. We unpack why stress is often the root driver, how gut health quietly controls your hormones, why perimenopause deserves way more proactive attention, and the wildly underrated role your identity and subconscious play in healing. If you’ve ever felt like you’re doing “all the right things” and still not getting better—this one will stop you mid-scroll. What We Cover (with Timestamps) [00:02:00] — Why stress isn’t just a factor… it’s often the driver Chronic stress doesn’t just make you tired—it literally creates inflammation, raises cortisol, and pokes holes in your gut lining. This is where a lot of healing conversations need to start. [00:03:30] — My personal health journey (and why it changed everything) From growing up inspired by a surgeon grandfather to developing Hashimoto’s myself—why lived experience matters as much as credentials. [00:06:30] — The real root cause of autoimmune conditions We break down the “three-legged stool” of autoimmunity: genetics, leaky gut, and a trigger—and why stress often pulls the trigger. [00:10:30] — Why conventional medicine often stops short The problem with “a pill for an ill,” and what happens when we treat symptoms without asking why the body adapted that way in the first place. [00:16:30] — Gut symptoms you should never ignore Bloating, migraines, fatigue that sleep doesn’t fix, brain fog, bowel changes—what’s normal vs. what’s a check-engine light. [00:19:30] — How stress physically damages the gut This is where everything connects: cortisol, inflammation, leaky gut, blood sugar, hormones—and why I’ve completely changed how I prioritize stress in healing. [00:22:30] — Deep stress vs. trauma (and how the body stores both) Why you don’t have to feel stressed for your body to still be carrying it—and how emotions live in tissues. [00:25:30] — How we actually heal leaky gut (the practical framework) Lifestyle + nutrition + targeted supplements—and why no single supplement will fix what lifestyle is still breaking. [00:27:30] — The key nutrients that rebuild the gut lining Collagen, glutamine, zinc, soothing herbs—and how food and supplements work together. [00:28:30] — Perimenopause signs most women are taught to ignore Mood changes, cycle shifts, irritability, fatigue, heavy periods—why these aren’t “just aging” and what to look at now, not later. [00:31:00] — Bioidentical hormone replacement explained (without the fear-mongering) What it is, why it’s different, and how balanced hormones protect your brain, bones, and heart. [00:34:30] — The gut–hormone connection no one talks about Meet the estrobolome: how gut bacteria regulate estrogen—and why dysbiosis fuels estrogen dominance. [00:37:00] — Simple gut upgrades that support hormone balance Probiotics, prebiotics, food sensitivities, and why whole foods matter more than perfection. [00:41:30] — Identity, subconscious programming, and healing Why healing stalls when we identify as our diagnosis—and how shifting identity changes biology. [00:44:30] — Visualization + emotion: the missing link Why mindset isn’t about positive thinking—it’s about retraining the subconscious during the most programmable moments of the day. [00:50:30] — Letting go of the ‘how’ and ‘when’ Why detachment accelerates healing and obsession slows it down. [00:54:30] — My top daily lifestyle priorities for better health Stress awareness, gut cleanup, whole foods, reducing ultra-processed foods, and tuning into your body’s signals. [00:58:30] — Artificial sweeteners, gut damage, and smarter swaps What to avoid, what’s okay, and why your sneezing, bloating, or fatigue after meals isn’t random. Big Takeaways You’ll Still Be Thinking About Tomorrow • Stress is not a side character—it’s often the lead villain • Healing the gut often unlocks hormone balance • Perimenopause is a window for prevention, not something to suffer through • The subconscious doesn’t argue—it executes • What you repeatedly tell your body, it believes Where to Find Me 🎧 The Pretty Well Podcast — weekly conversations on gut health, hormones, energy, anti-aging, and healing at the root 🌿 LisaSmithWellness.com — articles, resources, and ways to work together ✨ Instagram: @prettywell_podcast   Where to Find Kat 🎧 The Well Done Podcast ✨ Instagram: @thewelldonepod   If this episode made something click for you, send it to a friend who’s “doing everything right” and still not feeling well. Healing doesn’t require perfection—it requires alignment. Your body isn’t broken. It’s responding.   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 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.

#185 - Why Your Diet Keeps Failing (and What Actually Works Instead) with Adi Wyshogrod, RD Stop Dieting, Start Healing: Rewiring Your Relationship with Food with Adi Wyshogrod, RD What if your “food problem” isn’t actually about food at all? In this episode, I sit down with Adi Wyshogrod, registered dietitian and co-founder of Everlong, a national telehealth nutrition counseling company that’s completely rewriting how people experience nutrition care. Instead of handing out another meal plan or macro chart, Adi and her team help people uncover why they eat the way they do — and how to finally build habits that stick through every season of life. We talk about how behavioral nutrition is changing the game — blending psychology, emotional intelligence, and evidence-based dietetics — so people can stop “starting over” every Monday and start creating real, lasting change. You’ll learn: 🍽️ Why most people’s struggles with food began long before their first diet 🧠 How early experiences shape our beliefs around eating, willpower, and self-worth ❤️ The difference between nutritional counseling and behavioral nutrition (and why it matters) 📆 Why sustainable change takes 6–12 months — and why that’s actually the best news ever 💡 How to rebuild self-trust around food after decades of guilt or yo-yo dieting 💰 How Everlong makes it easier than ever — virtual sessions, often 100% covered by insurance ✨ The single reframe that can break years of “good vs. bad” food thinking If you’ve ever felt like you “know what to do” but can’t seem to make it stick — this episode will hit home. It’s part science, part soul work… and 100 percent doable.  ⏰ Timestamps 01:00 – Adi’s personal story: teenage weight loss, psychology, and why food isn’t the problem 03:00 – From diet culture to behavior change — the birth of Everlong 04:30 – Why understanding emotion is the missing link in nutrition counseling 06:00 – Unlearning shame: how to rewire beliefs about food and body 10:00 – How Everlong trains dietitians to go beyond macros and meal plans 13:30 – Navigating life’s messy seasons without losing your progress 16:00 – Breaking guilt cycles: why it’s never too late to start again 17:30 – Top limiting beliefs that keep people stuck (and how to reframe them) 19:00 – The self-care mindset shift that changes everything 20:00 – How insurance-covered virtual care removes financial barriers 23:00 – Macros, mindset, and what calorie counting gets wrong 26:30 – Why “I was bad this week” thinking keeps you stuck 28:00 – The future of nutrition: behavioral health meets dietetics   🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Everlong website: https://geteverlong.com/ 💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.

#184 - Crohn's and Colitis Impossible To Heal? He Did It Naturally — and Now Helps Thousands Do the Same   How He Reversed Crohn’s and Ulcerative Colitis — and What It Teaches Us About Healing Anything with Dane Johnson What if the thing that almost killed you became the reason you truly started living? In this episode, I sit down with Dane Johnson, founder and CEO of Crohn’s Colitis Lifestyle and the creator of the SHIELD Program — a holistic system that’s helped thousands of people around the world reverse inflammatory bowel disease (IBD) symptoms and rebuild their health, naturally. Dane’s story reads like a medical miracle — but what makes it powerful is how repeatable it is. After nearly dying from Crohn’s and ulcerative colitis, multiple hospitalizations, and a laundry list of failed medications, he turned his healing into a blueprint for anyone with chronic illness who’s ready to stop managing symptoms and start reclaiming their life. We unpack what he discovered along the way: 🔥 The mindset shift that turned his healing around — and why it starts with what you stop doing, not what you add 🌿 The spiritual, emotional, and physical work required to rebuild the gut from the inside out 🥑 What “low risk, high reward” strategies actually look like for gut healing ⚡️ Why he believes self-empowerment is more important than any supplement, protocol, or lab test 🧠 How the same habits that heal disease also build longevity, vitality, and joy 💡 What the SHIELD framework really means — and how you can start applying it today This conversation isn’t just about Crohn’s or colitis — it’s about reclaiming power in a world that’s told you to outsource it. If you’ve ever been told your condition is “manageable” but not “reversible,” this episode will give you new hope, a clear plan, and a reason to believe your body isn’t broken — it’s just waiting for the right instructions.   ⏰ Timestamps: 02:00 – The early signs of IBD and what doctors got wrong 05:00 – “Common sense medicine”: what Dane noticed that experts missed 07:00 – Root cause vs. root causes: the functional medicine shift 09:30 – Why healing disease and optimizing longevity are the same process 11:00 – The spiritual side of recovery: humility, joy, and rediscovering balance 18:00 – The first step to healing: what to stop doing before adding more 20:00 – Walking toward a smile: how to find joy in discomfort 23:00 – Building your foundation: what Dane’s 90-day “cook everything” rule taught him 27:00 – How to make progress without perfection — and why small wins matter 33:00 – Low-risk, high-reward strategies for gut healing 35:00 – Emotional healing, nervous system regulation, and digestion 36:00 – Vitamin D, magnesium, and foundational nutrient support 38:00 – The real goal: becoming self-empowered over your health 42:00 – The SHIELD Program: what it is and who it’s for 50:00 – Final thoughts: your body isn’t broken — it’s brilliant 🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Dane Johnson’s website: https://crohnscolitislifestyle.com/   SHEILD Program: https://crohnscolitislifestyle.mykajabi.com/shieldprogram?el=website  Seed oil card to take to restaurants: https://www.seedoilcard.co/products/seed-oil-card    ✨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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#183 - Your Face is Talking — Here’s What It’s Saying About Stress and Aging and How To Fix It What Your Face Reveals About Stress, Emotion, and Aging — with Functional Aesthetics Pioneer Cathy Goldstein What if your face was telling the story of your emotional health — and you could literally retrain it to radiate vitality again? In this episode, I’m joined by Cathy Goldstein, founder of Tru Energy® Skincare, acupuncturist and one of the early pioneers in functional aesthetics — where fascia, frequency, and emotional energy meet skincare science. Cathy shares her wild health journey that started with Crohn’s disease and led her to discover what Western medicine misses — the healing system. Now, she helps women (and men!) release emotional stress patterns stored in their faces, retrain their fascia, and use energy medicine to restore collagen, mood, and authentic radiance — no needles, toxins, or downtime required. We dive into: ⚡️ How emotions get “stuck” in facial muscles and show up as premature aging 🌿 Why your face is a mirror of your emotional patterns, resilience, and even your fascia health 💎 The science of frequencies, biophoton communication, and fascia intelligence (and why it’s not as “woo” as it sounds) 💫 How Cathy’s Tru Energy tools increased collagen production by 25% in just 30 days — and helped women look and feel rejuvenated 🧬 What quantum biology, the lymphatic system, and your skin have in common 🌸 Why aggressive skin treatments (microneedling, harsh peels, etc.) can backfire long-term 💋 The surprising emotional consequences of Botox (and what happens to your empathy when your face can’t move) ✨ Why “how we age” is optional — and how to do it beautifully, consciously, and naturally This conversation is packed with paradigm-shifting insight about how beauty, biology, and emotional health are more connected than we’ve ever realized. If you’ve ever looked in the mirror and thought, “Why do I look more tired than I feel?” — this one’s for you. ⏰ Timestamps: 00:00 – Meet Cathy Goldstein: the woman redefining functional aesthetics 02:00 – Her journey from severe Crohn’s to energy medicine and facial healing 04:00 – How stress and emotion literally show up on your face 06:00 – The “emotional meridians” in your facial map (and what they mean) 08:30 – How facial expressions talk directly to your brain and nervous system 10:30 – The limbic loop: how your face and emotions communicate in real time 12:30 – The 30-day collagen study that shocked dermatologists 15:00 – Understanding energy medicine, frequencies, and fascia as information highways 19:00 – How True Energy tools are imprinted with cellular repair frequencies 22:00 – Functional skincare 101: cleansing, hydration, and bioadaptive ingredients 25:00 – Why lymphatic drainage and fascia release are the secret to lifting and sculpting 28:30 – Hidden toxins in “clean” skincare and how to avoid them 31:00 – How to spot marketing gimmicks in skincare labels 33:00 – The truth about microneedling, collagen, and “aggressive” anti-aging 35:00 – The emotional and neurological effects of Botox (you’ll rethink it) 38:00 – How your facial micro-expressions shape your relationships and connection 40:00 – Client transformation stories that’ll blow your mind 42:00 – The Tru Energy body sculpting system (yes, for crepey legs too!) 44:00 – Closing thoughts: beauty as vitality, energy, and authenticity 🔗 Resources & Links:  Pretty Well Special for Tru Energy Skincare: https://truenergyskincare.com/you Tru Energy Skincare Website: https://truenergyskincare.com/    💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#182 - Looking For The Best Gift Ideas? Ultimate Pretty Well 2025 Holiday Gift Guide. 🎄If you’ve ever hit mid-December with that “Wait… who did I forget?” panic, this episode is your new holiday BFF. Today, I’m sharing my Ultimate 2025 Holiday Gift Guide — packed with wellness upgrades, beauty favorites, nervous-system soothers, clean-living staples, and thoughtful gifts that don’t feel generic or last-minute. Every item on this list is something I’ve personally used, gifted, or fallen in love with… and every single one supports the glowier-skin, calmer-nervous-system, healthier-hormones lifestyle we’re about around here. Think: ✨ toxin-free beauty ✨ anti-aging essentials ✨ sleep upgrades ✨ nervous system resets ✨ everyday things that feel luxurious ✨ crunchy-girl-approved home swaps ✨ gifts people won’t regift or pretend to love Grab your peppermint mocha, your matcha, or your favorite tea — and let’s make holiday gifting fun again. 🌿 In This Episode, We Dive Into…  ✨ The clean-beauty swaps that actually move the needle on glow, texture, hydration, and long-term skin health ✨ The everyday upgrades that protect your hormones, support detox pathways, and keep inflammation low during the busiest time of year ✨ Nervous system–soothing tools that calm stress in minutes, help you sleep deeper, and make your home feel like a sanctuary instead of a cortisol lab ✨ The wellness essentials that make routines easier, healthier, and actually… enjoyable (yes, even during holiday chaos) ✨ The much-loved gifts that help regulate your emotions, reconnect with yourself, and stay grounded when everyone else is spiraling ✨ Crunchy-girl-approved home swaps that reduce toxins, elevate your space, and make daily life feel more elevated ✨ Upgrades for your morning and nighttime rituals that support hormones, skin, gut health, and energy ✨ Thoughtful gifts that feel personal, uplifting, and genuinely useful—not random stuff that ends up in a drawer ✨ And a few surprising wellness gems that make life smoother, calmer, glowier, and way less stressful ⭐Takeaway Every single gift on this list is more than a product — it’s a moment. A moment of beauty. Of calm. Of feeling cared for. Of choosing the healthier, cleaner, more grounded version of yourself. Whether you gift these to people you love—or slip some under the tree for yourself—each one is meant to make everyday life feel smoother, cleaner, glowier, and a little more magical. ⏱️ Timestamps 00:00 — Welcome to the Ultimate 2025 Holiday Gift Guide 02:00 — The filtered showerhead that saves your hair + skin 03:30 — My favorite seaweed-based skincare brand 05:00 — Dry brushing 101: glow, lymph, circulation 06:30 — Tiny luxuries: lip balm, under-eye patches, and more 08:00 — Makeup erasers + hair wraps you’ll thank yourself for 10:00 — Hair clips, safety hazards, and the cutest flat claws 11:30 — Clean fragrances I actually wear 13:00 — Sleep upgrades: sunrise clocks + magnesium lotion 15:00 — Reflexology tools that ground your entire nervous system 17:00 — The weighted eye pillow every anxious girl needs 18:00 — Dish soap that doubles as aromatherapy 19:00 — Non-toxic foaming hand soaps for crunchy girl heaven 20:00 — The $10 kitchen upgrade you didn’t know you needed 21:00 — The 5-minute journal that changes your mindset 22:00 — Immune support blends that smell like the holidays 23:00 — The rattan diffuser for clean, cozy vibes 24:00 — The personal safety alarm I gift to every woman I love 🔗 Resources & Links (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Jolie Filtered Showerhead https://amzn.to/4o87fDX  OSEA Bodycare Set https://amzn.to/4plrAqB  OSEA Body Butter https://amzn.to/49n2eUx  Goop Dry Brush https://amzn.to/3X5b41W  Goop Tinted Lip Balm https://amzn.to/43Au8sv  Terez & Honor Under Eye Patches https://amzn.to/3LOI8J5  Makeup Eraser 7-Day Set https://amzn.to/49tVjsG  Waffle Weave Microfiber Hair Wraps https://amzn.to/3K2Ox2O  Kitsch Flat Claw Clips https://amzn.to/4oPRFyj  DIME Perfume Sampler https://amzn.to/3LLKmcg  DIME Lovely Sweet Dreams Perfume https://amzn.to/4o6g15s  Hatch Restore 3 Sunrise Alarm Clock https://amzn.to/4pckEvU  Life-Flo Magnesium Lotion https://amzn.to/4pioqUm  TheraFlow Wooden Foot Massager https://amzn.to/3KcEcRV  Weighted Eye Pillow https://amzn.to/43CRnlG  Sapadilla Dish Soap https://amzn.to/3XpjRvT  Sapadilla Hand Soap https://amzn.to/49XDDWv  Moon Valley Organics Foaming Hand Soap https://amzn.to/3XCQdmF  Gorgeous Glass Foaming Soap Dispenser https://amzn.to/3MbpHhG  Portable Electric Travel Kettle https://amzn.to/3JU6G2P  Handbook For Today Journal https://amzn.to/4a0wy7y  doTERRA On Guard Essential Oil Blend https://amzn.to/47VknGs  Rattan Essential Oil Diffuser https://amzn.to/4r2JdNr  She’s Birdie Personal Safety Alarm https://amzn.to/4i9p7wR  Bonus! Tavi Grip Socks for Pilates, Yoga, Barre, Exercise  Fashion Crew Grip Socks  https://amzn.to/4i5wky4  2-Pack Ankle Grip Socks https://amzn.to/3X5eeTm      ✨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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.  

#181 - Are You Getting Enough Vitamin D? Shocking New Research Connecting Vitamin D and Dementia If you needed one more reason to get outside — this is it. In this episode, we’re diving into the fascinating link between vitamin D levels and dementia risk — and what new research is uncovering about how one simple, inexpensive habit could dramatically reduce your risk of cognitive decline. I share surprising findings from a major study that tracked over 12,000 adults for a decade — revealing that those who took vitamin D supplements had a 40% lower risk of developing dementia. Yep, forty. Percent. We’ll also unpack why 90% of U.S. adults are deficient in vitamin D (hint: it’s not just sunscreen), the early signs you might be running low, and the exact steps to fix it safely. You’ll learn: 🌞 Why vitamin D deficiency is now considered one of the most widespread nutrient deficiencies in the U.S. 🧠 How low vitamin D affects your brain, mood, and long-term dementia risk 💊 How much vitamin D you actually need — and which form works best 🍳 The truth about food sources, sunlight exposure, and supplementation 💡 The best time of day and UV window to optimize natural vitamin D production ⚠️ Common mistakes that keep your levels low (even if you’re taking a supplement) This episode is equal parts practical and empowering — because dementia prevention doesn’t have to be complicated. Sometimes, it’s as simple as sunshine, good food, and the right form of vitamin D.   ⏰ Timestamps: 00:00 – The sandwich generation, aging parents, and what sparked this topic 01:00 – The surprising research linking vitamin D supplementation to a 40% lower dementia risk 02:15 – What the study revealed about cognitive health, gender differences, and genetic factors 05:00 – Who’s most at risk for deficiency: skin tone, location, and body composition matter 07:15 – Deficiency symptoms you might be missing: fatigue, anxiety, poor immunity, hair loss, and more 08:45 – The vitamin D–depression connection and what happens in the brain when levels are low 13:15 – Food sources that help (and why they’re not enough on their own) 14:00 – Why vitamin D3 beats D2 — and the ideal dosage range for most adults 15:00 – How to test your vitamin D levels and interpret results the functional medicine way 16:15 – The role of vitamin K2, and who should not combine it with vitamin D 17:30 – Why this one nutrient could be one of the simplest ways to protect your brain and body long-term 🔗 Resources & Links (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You) Vitamin D3: https://amzn.to/3X2fJkW  Vitamin D3/K2: https://amzn.to/3WQnBpX    💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   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.

#180 - New Mitochondria Research: The Untold Anti-Aging Hack You Need to Know You’ve heard of mitochondria — the “powerhouses of the cell,” right? But here’s what most people don’t know: those tiny energy factories are also the secret behind how your skin ages. In this episode, we’re taking a deep dive beneath the surface (literally) to uncover how your skin’s mitochondria control everything from collagen production and elasticity to wrinkle formation and inflammation — and what you can do to keep them healthy, energized, and glowing. We’ll unpack how UV exposure, stress, poor sleep, and even skincare products can damage mitochondrial DNA… and why that matters for your skin’s vitality and your long-term health. And yes — we’ll also talk about two game-changing molecules that actually work: CoQ10 and melatonin. These two are your mitochondria’s dream team, boosting energy, repairing damage, and keeping your skin youthful at the cellular level. You’ll learn: ⚡️ How your mitochondria literally fuel your skin’s glow (and what happens when they burn out) 🌞 The surprising truth about UV damage, sunscreen, and mitochondrial DNA 💊 How CoQ10 and melatonin support mitochondrial repair and visible anti-aging 🌿 The diet and lifestyle tweaks that supercharge your skin’s energy and radiance 🧴 Why topical creams help — but can’t outrun poor diet, sleep, or stress 💋 How to rebuild your glow and resilience from the inside out If you’ve ever wondered why your skincare stops working, or why you feel (and look) tired even when you’re doing “all the right things,” this one’s going to connect the dots.   ⏰ Timestamps: 00:00 – Welcome back! Why mitochondria are the real anti-aging secret 01:15 – What mitochondria actually do (and how your skin depends on them) 03:00 – The cell danger response: how stress shuts down your skin’s energy factories 04:15 – Programmed cell death: why your mitochondria are your skin’s built-in clean-up crew 05:30 – Free radicals, oxidative stress, and the “exhaust” that ages your skin 06:45 – How UV exposure damages mitochondrial DNA (and why mineral sunscreen matters) 08:30 – What really happens to your skin’s mitochondria as you age 09:45 – The ingredient no one’s talking about for skin anti-aging: CoQ10 11:00 – CoQ10’s double role: energy production and antioxidant defense 12:00 – Can CoQ10 actually penetrate the skin? The science says yes 13:00 – Melatonin’s unexpected role in protecting your skin (and why good sleep equals good skin) 14:30 – What happens when your mitochondria “burn out” — and how that shows up on your face 15:15 – Lifestyle fixes that repair mitochondria: diet, antioxidants, movement, and sleep 16:45 – The Mediterranean-style eating pattern that nourishes skin from within 17:30 – Why skincare is the supplement — not the solution 18:30 – How to build a mitochondria-friendly lifestyle that slows visible aging 19:45 – Final thoughts: why energy, skin health, and longevity all share the same root   🔗 Resources & Links:   ✨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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   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.  

#179 - Dry Skin, Stiff Joints, Low Energy? This Might Be Why It’s the beauty buzzword everyone’s throwing around — hyaluronic acid. It’s in your serums, supplements, powders, and even your injectables. But… what actually is it? And is it really the secret to glowing skin, supple joints, and staying hydrated as you age? In this episode, I’m breaking down the real science (and the marketing hype) around hyaluronic acid — or HA for short. From skin elasticity to joint cushioning to why your eyes and gut health depend on it, you’ll walk away knowing exactly how to use HA inside and out for better hydration, smoother skin, and less inflammation. You’ll learn: 💧 What hyaluronic acid actually does in your body (and why your levels drop with age) 🌸 How HA impacts your skin, joints, and even your eyes — and how to tell if you’re running low 💊 The best supplement forms of HA — and what’s a total waste of money 🚫 Why most “miracle” skincare creams with HA don’t work (and what to look for instead) 🔥 The surprising link between estrogen, aging, and your body’s own hyaluronic acid production 🥣 Plus, foods and nutrients that help your body naturally make more HA Whether you’re here for the glow, the joint relief, or just to figure out if your pricey serum is doing its job — this episode gives you the inside scoop on what actually works. ⏰ Timestamps: 00:00 – What hyaluronic acid really is — and why it’s in everything from serums to supplements 02:18 – Where HA lives in your body (and how aging + estrogen loss deplete it) 04:00 – The shocking truth about most skincare products that claim to contain hyaluronic acid 06:00 – How HA keeps skin plump, joints cushioned, and tissues hydrated 07:30 – Estrogen’s connection to hyaluronic acid and how hormone changes affect skin and joints 08:45 – Research-backed benefits: wrinkles, dryness, and visible changes in as little as 2 weeks 10:00 – Joint health, synovial fluid, and the role of HA in reducing pain and stiffness 11:00 – The link between hyaluronic acid and dry eyes (and why most eye drops miss the mark) 12:30 – HA for gut health, leaky gut repair, and inflammatory bowel support 13:00 – Glucosamine vs. Hyaluronic Acid: what’s the difference — and why they work better together 14:00 – The best forms of HA supplements (and which ones to skip) 15:45 – Lisa’s honest review: why liquid HA triggered her gag reflex (and what she prefers instead) 16:30 – Favorite HA brands, topical products, and pro-quality supplement sources 17:00 – Dosage details: how much to take, what to look for, and what to avoid if pregnant or on meds 18:00 – Why HA is an anti-aging powerhouse — and how to pair it with CoQ10 for next-level skin   🔗 Resources & Links:   ✨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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast 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.

#178 - Cold & Flu Immunity Supplements That Work Like Magic (Hint: Get Them Before You Need Them) Tis the season for sore throats, congestion, and “Wait—am I getting sick?” moments. Not to worry — I’ve got you covered. In this must-listen episode, I’m sharing the exact cold and flu season toolkit I always have in my cupboard and use for my family, clients, and, honestly, anyone who shows up at my house feeling like they're catching something.  These are my must-have supplements, essential oils, and natural remedies that stop bugs in their tracks and help you recover faster — all without raiding the pharmacy aisle. You’ll learn: 🌿 The must-have immune supplements to always keep stocked — and how to actually use them 💧 What to do the moment that throat tickle or stuffy nose starts 🌸 How to soothe headaches and sinus pressure naturally (and quickly) 🔥 The immune-boosting essential oil blend that smells like fall and works like magic 🤢 The one supplement that stops stomach bugs (and food poisoning) fast — and how to use it preventatively ⚠️ My favorite “secret weapon” remedies that most people don’t even know exist If you’re tired of catching every bug that goes around or want a natural plan that actually works, this episode is your winter wellness roadmap. By the end, you’ll know exactly what to reach for when your immune system needs backup — so you can stay healthy, energized, and feel well (pretty well, in fact 😉) all season long.   ⏰ Timestamps: 00:00 – Welcome to Winter Wellness Season: why this toolkit matters (and how it can save you from sick days) 02:00 – The Scratchy Throat Starter Pack: saltwater gargles, ACV shots, and the power of simple kitchen remedies 03:45 – Natural Relief for Colds & Sinus Pressure: my go-to combo for mucus, congestion, and postnasal drip 06:30 – Viral Support That Actually Works: how tinctures stop viruses fast 08:45 – Quick Immune Support On-the-Go: sprays, tinctures, and how to use them for fast relief 10:00 – Essential Oils: the immune-boosting blend that smells like fall and works like magic 13:30 – Natural Headache Relief: my favorite essential oil blend that beats ibuprofen (and the cilantro controversy) 16:30 – The Stomach Bug Stopper You Need: the supplement that halts stomach bugs and food poisoning in their tracks 18:45 – Final Thoughts: why preparation beats panic every time — and how to stay ahead of the next bug 🔗 Resources & Links: *Nature's Sunshine Seasonal Allergy (excellent for congestion from colds and allergies): https://amzn.to/4oTuHWH *Herb Pharm Immune Season Spray: https://amzn.to/4hrzCLJ *doTerra On Guard Essential Oil: https://amzn.to/47DCKAT *doTerra On Guard Beadlets: https://amzn.to/4hrzR9B *doTerra Past Tense Tension Blend (great for headaches): https://amzn.to/4hpPezh 💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   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.

#177 - 3 Easy Steps to No More Aches and Pains. Fascia Freedom - Part 2 Fascia is your Body’s Communication Superhighway - a continuous web of connective tissue that surrounds every muscle, organ, nerve, and blood vessel. It’s not just structural—it’s informational. This means fascia health directly influences energy flow, posture, focus, and even stress resilience. Fascia Stores Stress and Emotional Trauma Research shows that unprocessed stress and trauma are literally held in the fascia—creating rigidity, pain, and decreased adaptability. This is why when we're under chronic stress we develop tension patterns, stiffness, and “burnout posture.” By addressing fascia, you’re not just stretching — you’re helping to unwind years of stored stress that keeps you feeling reactive, fatigued, or foggy. Research shows about 40% of chronic musculoskeletal pain may be linked to fascial dysfunction (not just muscle/joint problems). A 2018 review found chronic inflammation is a key driver of fascia remodeling and densification, directly tying lifestyle factors (diet, stress, toxins) to connective tissue health. Fascial adhesions can reduce muscle strength by up to 30% in the affected area. If you’ve ever stretched, massaged, or foam-rolled and still felt stiff, sore, or tense — it’s time to tune in. In this follow-up to our fascia nutrition deep dive, this episode explores how your daily habits, stress levels, and even emotions are shaping the health of your fascia — and why that matters for everything from pain and inflammation to your energy and mood. You’ll learn how stress and emotional tension literally change your fascia’s structure, how movement can rehydrate and reset your tissue, and how your nervous system and your fascia are having an ongoing conversation throughout the day. From morning mobility rituals to breathwork, nervous system regulation, and the truth about “good posture,” I break down the lifestyle side of fascia health — so you can finally stop feeling achy, tired, and inflamed. 🧠 What You’ll Learn in This Episode: How stress and emotions live in your fascia (and how to release them) Why stillness and stiffness are the new inflammation — and how to counteract them Daily movement rituals that rehydrate and re-energize fascia The connection between your nervous system, trauma, and fascia pain Why posture isn’t about perfection — it’s about flow and alignment Practical ways to build fascia-friendly habits into a modern lifestyle ⏰ Timestamps: 00:00 – The lifestyle side of fascia health 02:18 – How stress, tension, and trauma affect your fascia 06:47 – The posture myth and what alignment really means 12:05 – Small daily movement habits that make a huge difference 18:30 – Nervous system regulation and fascia release 24:45 – Why movement hydration matters more than you think 30:20 – How to build a fascia-friendly daily rhythm 💚 To Wrap Up: If your body feels tight, tense, or tired — it’s not just your muscles, it’s your fascia crying for attention. 👉 Listen now and explore free wellness resources at LisaSmithWellness.com —and be sure to subscribe to the Pretty Well Podcast so you never miss the latest on anti-aging, gut health, and mind-body wellness   💥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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   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.

#176 - Sex in Midlife — What Your Doctor Never Told You With Dr. Maria Sophocles Dryness, Low Desire, Awkward Silence? Let’s Fix Midlife Sex. What if we stopped whispering about midlife sexual health and started talking about it like the real, fixable, medical issue that it is? In this episode, I’m joined by Dr. Maria Sophocles—internationally recognized OB/GYN, menopause expert, TEDx speaker, and founder of Women’s Healthcare of Princeton—to talk about the truth behind midlife vaginal changes, why libido shifts aren’t your fault, and how hormone therapy and non-hormonal treatments can actually help you feel like yourself again (yes, especially down there). We cover: Why vaginal dryness, vaginal atrophy, and painful sex are incredibly common—and completely fixable (whew!) The difference between vaginal estrogen for dryness and systemic hormone replacement (and why most women are scared of the wrong one) Four clinically proven ways to rebuild vaginal tissue—and when to consider each How to advocate for yourself when your provider dismisses your concerns The overlooked connection between estrogen, your brain, and your libido And yes… the wild stat about people checking their phones during sex. Wait, what?! 🙃 This episode packs science, myth-busting, and an invitation to reclaim your body, your pleasure, and your voice in midlife. No shame. No awkward metaphors. Just real information every woman deserves to know. 🔗 Resources & Links: Dr. Maria’s website: www.mariasophoclesmd.com IG: @mariasophoclesmd Menopause clinician finder: www.menopause.org Learn more about The Thinking Woman: thinkingwoman.health Lisa’s site + wellness resources: www.lisasmithwellness.com   ✨Join the conversation: Share your thoughts with us on social media or in the comments!   💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   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.

#175  - Eat This, Not That: 7 Foods That Are Driving Your Chronic Inflammation   Chronic inflammation doesn’t always scream—it whispers. In subtle symptoms like bloating, fatigue, brain fog, skin issues, and stubborn weight gain.    In this episode of Pretty Well, I’m breaking down 7 common inflammatory foods that could be quietly working against your health—even some that wear a “health food” disguise.  We’ll dig into the truth about vegetable oils, ultra-processed foods, artificial sweeteners, and how they impact everything from your gut to your hormones. You’ll also learn what to eat instead, plus simple anti-inflammatory swaps that don’t involve overhauling your entire life.   If you’re over feeling inflamed and underwhelmed by your energy, this one’s for you. It’s time to kick the silent saboteurs off your plate—and start feeling like yourself again.   🔗 Resources & Links: Pretty Well Episode #85: The Hateful 8 is Wrecking Your Health. A Must-Listen Interview with Dr. Cate Shanahan https://podcasts.apple.com/us/podcast/pretty-well-anti-aging-beauty-balanced-hormones-inflammation/id1633253409?i=1000641175763  https://open.spotify.com/episode/3btFmTbhDzdIVhWV02r7k5?si=9ce28a015881419d    Pretty Well Episode #148: Struggling to Sleep? 10 Biohacks to Fix Your Sleep  https://podcasts.apple.com/us/podcast/pretty-well-anti-aging-beauty-balanced-hormones-inflammation/id1633253409?i=1000700909945  https://open.spotify.com/episode/0AVNBNgSLUKIGSENU8AuCR?si=2ec651250bd646f4   Pretty Well Episode #135: 4 Simple Habits to UpGrade Your Life This Year + A Bonus Sleep Hack https://podcasts.apple.com/us/podcast/pretty-well-anti-aging-beauty-balanced-hormones-inflammation/id1633253409?i=1000681655629    Amazon Links:  *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You* Epic Water Filters https://amzn.to/4cqgAmA    Nordic Naturals Omega 3 Supplements https://amzn.to/3RuVSIJ   Davinci SPMs https://amzn.to/3XQlROj   ✨Join the conversation: Share your thoughts with us on social media or in the comments! 👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.

#174  -Ozempic, GLP-1s, & Your Own Natural Production: Get The Skinny with Dr. Jeff Crippen What Your Doctor Isn’t Telling You About GLP-1s (And What You Need to Know Before You Fill That Prescription) GLP-1 meds like Ozempic, Wegovy, and Mounjaro have been marketed as magic bullets for weight loss—but there’s a whole lot more going on beneath the surface. In this episode, I’m joined by Dr. Jeff Crippen, a chiropractor, naturopath, and creator of the Beyond Ozempic course, to break down what these drugs actually do in your body, how to protect your health while using them—and what your doctor probably didn’t mention when handing over the prescription. We talk about: What GLP-1s like Ozempic actually do to your digestion, blood sugar, and muscle mass The real reason so many people regain the weight after stopping the meds The shocking links between GLP-1 use and digestive issues, nutrient deficiencies, and even mental health What you can do to preserve muscle and metabolism while on GLP-1s How to come off them safely—and set yourself up to keep the progress for a lifetime The critical (and completely overlooked) role of stress, trauma, and gut health in sustainable weight loss Plus: why the best long-term fat loss strategy still comes down to very basic but powerful choices If you or someone you love is on a GLP-1 or thinking about it, this episode is required listening. We’re pulling back the curtain on what’s really happening in your body—and giving you the tools to support it with or without medication. 📌 This one is packed with science, strategy, and encouragement—real talk and root-cause clarity you can actually trust. 🔗 Resources & Links: Learn more about Jeff’s course: Beyond Ozempic https://michaelgaeta.com/register/beyond-ozempic/ Instagram: @prettywell_podcast Show notes, supplement links, and more: lisasmithwellness.com   👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.

#173  - Achy, Tired, Feeling Old? Feed.Your.Fascia. Ever feel stiff, achy, or unable to move like you used to? Joints sound like popcorn when you stand up? That’s your fascia talking. In this episode of the Pretty Well Podcast, we’re diving into the unsung hero of your body — fascia — and more importantly, how to keep it healthy, hydrated, and pain-free. We’ll cover why fascia is way more than just “connective tissue,” and how it actually influences everything from your movement to your emotions. I’ll share why hydration isn’t just about chugging more water (hint: minerals matter), the nutrients your fascia craves and simple ways to sneak them into your daily meals. I’ll also walk you through what a fascia-friendly day of eating looks like so you can start putting this into practice right away — no guesswork required. If you want to feel more supple, less inflamed, and maybe even slow down some of that premature aging, this episode is your guide. What You’ll Learn in This Episode: Why fascia is the hidden key to your mobility, comfort, and even emotional well-being How to hydrate smarter (mineralized water > endless refills of plain H₂O) The building blocks your fascia thrives on: specific amino acids + collagen support Anti-inflammatory foods that help keep you moving with ease A real-life example of a “fascia-friendly” day on your plate Timestamps: 00:00 – What fascia actually is and why you should care 01:14 – How fascia affects both physical and emotional health 03:45 – Lifestyle + nutrition strategies that keep fascia thriving 10:27 – Hydration hacks: the role of minerals + filtration 17:42 – Protein and collagen: your fascia’s BFFs 23:37 – Polyphenols + Omega-3s for inflammation support 28:53 – A day in the life of fascia-friendly eating 31:32 – Wrapping it all up + next steps LInks & Resources: *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You* Designs for Health SPMs: https://amzn.to/47HoZlc Bozwelliazyme: https://amzn.to/4nrCv0T    👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   💥 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! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.

#172  - Does Tapping Really Work? EFT & Healing with Sherry Lukey Ever feel like you’ve read all the self-help books, tried the green juices, whispered a few affirmations into your collagen water—and still hit the same wall? Yeah, same. That’s where this episode comes in. This week, I’m joined by Sherry Lukey—globally recognized executive coach, speaker, and the kind of human who can help you stop sabotaging your own progress (even if you're high-functioning, high-achieving, and hiding your stress under 17 open browser tabs). We dive into her Tap Into Power™ Framework, the science-backed toolset that combines EFT (a.k.a. tapping) with real trauma reprocessing—no crystals or vague advice required. If you’ve ever: Felt like you're doing all the right things but still hitting a ceiling Wondered why you keep defaulting to self-sabotage just when things are going well Or just want to know why your nervous system freaks out when your Slack notification pings... ...this one’s for you. Inside this episode: ✨ The truth about subconscious beliefs—and why most of yours were formed before age 7 ✨ What EFT (tapping) actually does to your brain and body ✨ How unresolved emotional patterns impact chronic illness, weight loss, career growth & relationships ✨ Why high-achievers tend to burn out—and what to do about it ✨ And how reprogramming your stress response might be the most anti-aging move you make all year Oh—and I also share the surprising moment I used tapping on my hyperactive Labrador. (Get this: it worked.) This one is equal parts science, mindset, and “Wait, how has no one told me this before?” 🧠💥 You don’t want to miss it.   🔗 Links & Resources: Connect with Sherry: www.sherrylukey.com Learn more about her Tap Into Power™ Framework Instagram: @prettywell_podcast   👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast 💥 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! Contact Lisa: Website: www.lisasmithwellness.com   IG: https://www.instagram.com/prettywell_podcast/ 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.  

#171  - Does Face Yoga Actually Slow Aging? The Surprising Truth Is it possible to tone and lift your face without fillers, surgery, or a drawer full of pricey serums? According to face yoga experts—and growing research—it just might be. In this episode of Pretty Well, we’re diving into what face yoga actually is, how it works, and why it’s being called the natural alternative to injectables. I break down the science behind aging skin, fascia, and facial muscle atrophy (it wasn’t going to happen to us, I know), and how regular facial exercises may support lymphatic drainage, collagen production, circulation, and that elusive youthful glow. We’ll also talk about what face yoga can’t fix—and what foundational habits actually make the biggest difference in skin health (great news: it’s not another serum). Plus, I share the underrated clinical pearl I’ve been using on my own skin with surprisingly great results. If you love natural beauty, anti-aging strategies, and simple habits that make a real difference, you’ll love this episode. Tune in—and maybe even snap a few “before” photos. Your cheekbones may thank you later. 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 are looking for these insights. Thanks for tuning in to Pretty Well! See you next week!  Contact Lisa: Website: www.lisasmithwellness.com   IG: https://www.instagram.com/prettywell_podcast/ 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.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#170  - You’re Not Weak—You’re Biochemically Wired to Crave Sugar (Here’s How to Break Free) Ever wonder why quitting sugar feels harder than giving up coffee, carbs... or your will to live? In this episode of Pretty Well, I sit down with Mike Collins—founder of SugarAddiction.com and known as “The Sugar Free Man”—to unpack the hidden ways sugar addiction is wrecking your gut health, hormones, brain chemistry, and mood. We dive into how sugar hijacks your biochemistry, fuels inflammation, disrupts hormonal balance, and keeps your body stuck in a vicious cycle of cravings, fatigue, and blood sugar crashes. Mike shares how early childhood sugar exposure, emotional eating patterns, and even “healthy” foods are quietly feeding the addiction—and why going sugar-free isn't about willpower, it’s about rewiring your brain. If you’ve ever said, “I’m fine, I just have a sweet tooth,” while polishing off a bag of “organic” cookies, this one’s for you. Because it’s not about giving up joy—it’s about taking your health (and your energy) back. Your mitochondria will thank you.   Mike's Website: https://sugaraddiction.com/ Social:  https://www.facebook.com/QuitSugarNow https://www.youtube.com/@SugarAddiction https://www.facebook.com/groups/sugardetox.sugaraddiction.supportgoup https://twitter.com/Sugar_Free_Man https://www.linkedin.com/in/michael-mike-collins-57a5628a/  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!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#169  - What Is Deep Stress and Do You Have It? with Dr. David Clarke, MD What if your chronic symptoms aren’t just “in your body”… but are being generated by your brain? In this episode of Pretty Well, I’m sitting down with Dr. David Clarke, MD—author, speaker, and president of the Association for Treatment of Neuroplastic Symptoms—to dive into a game-changing topic most doctors aren’t even talking about: how stress, trauma, and repressed emotions can drive real, physical illness. We’re breaking down what neuroplastic symptoms are, how adverse childhood experiences (ACEs) silently program your health later in life, and why you might feel terrible even when your lab tests are “normal.” (Fun fact: the brain can cause real pain, gut issues, migraines, and autoimmune symptoms—and no, it’s not "just in your head.") You’ll learn why understanding the mind-body connection isn’t about blaming yourself—it’s about finally getting real answers that actually lead to healing. If you’re tired of dead-end doctor visits, bandaid treatments, and feeling like a medical mystery, this episode might be the lightbulb moment you’ve been waiting for. Because healing isn’t just possible—it might be closer than you think. LInks & Resources: 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!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#168 - Do This FIRST to Slow Aging at the Cellular Level   If your energy is tanked, your skin looks older, and your brain feels like it’s buffering—don’t blame age, blame your cellular energy. Your mitochondria have shifted into slow gear to protect you. In fact, mitochondrial dysfunction is one of the 12 Hallmarks of Aging.    In this episode of Pretty Well, I’m breaking down how these tiny energy factories inside your cells control everything from how you age to how well you think, move, and recover.   We talking 9 evidence-based (must-know) hacks to protect your mitochondria and even boost mitochondrial biogenesis (fancy for “make more of the good stuff”) so that you can slow and even reverse signs of aging.   From red light therapy and fasting options to specific nutrients and why your mitochondria love colorful veggies more than you do—this is the anti-aging roadmap you actually want to follow.   No gimmicks, no powders, no $400 serums. Just real tools to feel younger, stronger, and sharper from the inside out. Because getting older is inevitable—but aging tired, inflamed, and foggy is not. LInks & Resources: Journal Article: Hallmarks of aging: An expanding universe Carlos López-Otín, Maria A. Blasco, Linda Partridge, Manuel Serrano, Guido Kroemer; Volume 186, Issue 2, 19 January 2023; https://doi.org/10.1016/j.cell.2022.11.001 https://www.sciencedirect.com/science/article/pii/S0092867422013770 Amazon Links:  *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You*   Mito Red Light Panel: https://amzn.to/4mG3Ax9 Mito Red Light Therapy Glasses - Eye Protection for Red Light (600nm-900nm) - Goggles: https://amzn.to/4oKBiDw HigherDOSE Red Light Therapy Face Mask: https://amzn.to/4ctcIRN Dr. Dennis Gross FaceWare Pro Mask for Anti-Aging, Acne Treatment, and Skin Rejuvenation with Dual Red & Blue Light Therapy: https://amzn.to/42kFWO2    Pure Encapsulations Mitochondria-Supporting Supplements: Mitochondria ATP https://amzn.to/426au7i    NR Longevity https://amzn.to/4cpjsjD    B complex Plus https://amzn.to/4lj1yTD  B complex with PQQ and ALA https://amzn.to/4i3Kv54    CoQ 10 (active form Ubiquinol) https://amzn.to/4lisnHA    Acetyl-L-Carnitine 250 mg https://amzn.to/3G0eBJA Acetyl-L-Carnitine 500 mg https://amzn.to/4jmFxl1    Magnesium Glycinate https://amzn.to/4iWlvhx  Magnesium Citrate https://amzn.to/4ldRPy1    Saccharomyces boulardii (probiotic) https://amzn.to/3DXc4zg    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!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#167  - Does Chronic Stress Cause Leaky Gut? With Miriam Jacobson​ What does unresolved trauma have to do with your nagging health symptoms? In this episode of Pretty Well, I sit down with Miriam Jacobson, a triple board-certified functional medicine dietitian and founder of Every Body Bliss. Miriam shares her story of losing her father in 9/11 to surviving breast cancer.  This eye-opening conversation reveals the hidden link between trauma, gut health, and hormones. We’re unpacking: ✨ Why your symptoms might actually be unprocessed emotions in disguise ✨ The gut–trauma connection that keeps women stuck in cycles of fatigue, bloating, and imbalance ✨ Why diets fail (and what actually heals) ✨ How to finally reconnect with your body so you can feel strong, radiant, and at peace If you’ve tried “all the things” and still don’t feel like yourself, this conversation could be the missing link. LInks & Resources: Website: https://www.everybodybliss.com/about-miriam Social: https://www.instagram.com/everybodybliss/ https://www.facebook.com/everybodybliss1   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!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#166  - Beyond Functional Medicine: Why Most Health Experts Can't Help Complex Chronic Illnesses with Dr. Mel Hopper Koppelman   What if your chronic complex health issues aren’t about needing more supplements or a new practitioner… but from a nervous system that’s been stuck in survival mode since childhood? In this episode of Pretty Well, I’m joined by Mel Hopper Koppelman—an expert in neurological healing who’s helping patients finally get better after functional medicine has failed.  We talk about the overlooked role of retained primitive reflexes, how childhood stress rewires adult health, and why your gut might still be leaky decades later (hint: it started long before gluten showed up). Mel breaks down why some people never fully heal from chronic fatigue, autoimmunity, mold toxicity, and even trauma—and what to do about it. You'll learn about the Cell Danger Response, what it means to truly “regulate your nervous system,” and why green smoothies might not be doing you any favors. Mel also unpacks in detail the 4 Stage Process of Recovering from Complex Chronic Health Issues.  If you’ve ever felt like you’re doing all the right things and still not getting better, this episode might flip everything you thought you knew about healing.   Connect with Mel: Website https://essays.synthesishealth.co/mel-hopper-koppelman/ Social https://www.instagram.com/synthesishealth.co/  https://www.facebook.com/melkoppelmanacupuncture    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!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#165  - 6 Shocking Triggers of Leaky Gut and Autoimmunity You’re Probably Missing (and How to Heal Them) If you’ve been told your gut issues are “just stress” or “no big deal,” pull up a chair—we’re about to get real. In this episode of Pretty Well, I’m breaking down the six sneaky root causes of leaky gut and autoimmunity that most people (and honestly, most doctors) completely miss. From gluten sensitivity and candida to parasites, SIBO, and nutrient deficiencies, we’ll dig into what’s actually going wrong under the hood—and why your immune system isn’t misfiring. Facts: Leaky gut isn’t just a GI issue—it’s the ignition switch for autoimmune conditions like Hashimoto’s, rheumatoid arthritis, skin disorders, and more. We’ll uncover the 3 Legged Stool of Autoimmunity and how to remove 1 or 2 of the legs to find real healing. You'll learn how gut permeability, microbiome imbalances, and chronic inflammation quietly fuel autoimmune disease—and more importantly, what you can do about it. If you’re tired of symptom-chasing and ready to get ahead of autoimmunity at the root level, this episode is your blueprint. Because you deserve more than just managing symptoms—you deserve to get real answers and actually heal.   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!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition  

#164  - Too Tired for Sex?  It’s Not You, It’s Your Nervous System...Here’s How To Fix It With The Sex Docs   Think your “normal” labs are telling the full story? Think again. In this episode of The Pretty Well Podcast, I’m joined by the brilliant (and hilariously direct) Dr. Cristina Romero-Bosch and Dr. John Robinson—aka The Sex Docs—for a no-holds-barred look at what’s really going on in women’s bodies in midlife. We break down the symptoms most doctors brush off—think fatigue, weight gain, low libido, anxiety, brain fog, and “just getting older” (insert eye roll).   Oh, and if you’re on the pill or ever have been? You’ll definitely want to hear how it can mess with your gut microbiome, immune function, and sex drive—sometimes long after you’ve stopped taking it.   They also explain why your poop is basically a hormone status report and what your sex life can reveal about your health. If you’re ready to stop settling for feeling “meh” and start getting real answers, this episode is your hormone-fueled wake-up call.   Amazon LInks & Resources: *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You*   Recommended Book:  Blind Spots - When Medicine Gets It Wrong, and What It Means for Our Health https://amzn.to/3XQW4FL   Connect with Drs. Bosch & Robinson: Website: https://hormone-zone.com  Social: https://www.instagram.com/thehormonezone/?hl=en  https://www.facebook.com/HormoneZone/  Podcast: The Longevity Protocol https://linktr.ee/longevityprotocolpod?lt_utm_source=lt_share_link#420118100    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!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#163  - Easy Hack For Inflammation? What You Need To Know with Udo Erasmus from Udo's Choice Oils You’ve seen Udo’s Choice supplements in virtually every health store —but do you know why these powerhouse oils are essential for your health (and why they’re either making or breaking your health)?  In this episode of Pretty Well, I sit down with Udo Erasmus—founder of Udo’s Choice oils, 40 year pioneer in the healthy oils movement, and author of Fats That Heal, Fats That Kill. Udo shares how modern food prep is silently fueling everything from chronic inflammation to hormone disruption to cancer development—and what to do instead. During our conversation, we talk about: the truth behind healthy fats; the oils that are powerfully wrecking your health; and why your body literally needs an oil change. We dive into omega-3s, omega-6s, and the nasty processing practices that turn "healthy" seed oils into full-blown poisons.  We also explore detox strategies, new biohacks to sweat out fat-soluble toxins, oil enemas (yep, you read that right), and how to stop frying your health—literally and figuratively. If you’re worn out, achy, or wondering why your “healthy” diet still isn’t working, this episode might be your wake-up call. Because the truth is: the right oils don’t just support your wellbeing—they make it or break it, and in the meantime, help you to look and feel amazing, inside and out. LInks & Resources: Website: https://udoerasmus.com/ Social: https://www.instagram.com/udoerasmus/ https://www.facebook.com/theudoerasmus/   *Udo's Choice Supplements/Oils: https://amzn.to/4dNk0k6  *Udo’s Books: https://amzn.to/3RG8mx4  *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!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#162  - Hormones, Gut Health, or Just Aging? Health Secrets Every Woman Needs to Know. ANNIVERSARY EPISODE! ✨ You’ll Never Fix Your Hormones Until You Understand This About Your Gut. If you feel like you're doing everything "right" for your hormones—eating clean, taking the supplements, managing stress (or trying to)—but your symptoms keep coming back... this one’s for you. ✨To wrap up Pretty Well's 3rd season (and 3rd birthday!), I’m sharing a special episode based on a talk I gave to a group of seasoned practitioners about the real root causes of hormone imbalances—and why gut health is the missing piece almost no one is talking about. We’re diving into: The gut-hormone loop and why it’s not a one-way street How specific gut bacteria actually regulate estrogen (and how to fix them) Why your liver is packing estrogen like it’s taking out the trash—and what happens when it gets recycled instead The gut markers that reveal whether you’re headed toward hormonal imbalances Short chain fatty acids, prebiotics, and why fiber might just be your hormonal superpower Endotoxemia, beta-glucuronidase, and the test that shows it all The gut-thyroid axis and how leaky gut can silently mess with your thyroid The downstream effects of chronic stress, and how it steals your raw materials for making hormones (read: stress = hormonal havoc)  ✨Plus, I share the exact labs I run with clients, how to interpret them, and the three-step approach I use to: Heal the gut Balance hormones Calm the nervous system for lasting results 👀If you deal with hormonal imbalances, stubborn thyroid issues, chronic inflammation and fatigue—this episode is packed with science-backed takeaways you can actually use. The future of hormonal healing isn’t just about HRT or the right supplements. It’s about addressing your gut, resetting your nervous system, and finally breaking the cycle of doing everything "right" and still feeling off. ⭐️This one is loaded. Grab a pen.   💡Resources & Links: *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You* Ora Organics protein powder  Ancient Nutrition Plant Protein Plus Pure Encapsulations Magnesium Glycinate  Belway Super Fiber  Tulsi Tea (Holy Basil)    ⭐️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! ✨Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ 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.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition