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

You look in the mirror one morning and think, **Wait… what happened?** You’re more tired than you used to be. Your waistline seems to have changed. You’re waking up at 3 or 4 AM. Your brain feels a little foggier. You’re having afternoon energy crashes. And somehow, your face looks more tired, too. So you go to your doctor. Your labs are “normal.” And that’s when things get really frustrating. Because you know you don’t feel the way you did five years ago. You haven’t suddenly started eating junk food or stopped exercising. You’re actually doing a lot of the things you’ve always done. So why do you feel like you’ve aged overnight? Here’s the interesting part: You probably didn’t. A lot of these changes can be building underneath the surface long before they show up on a standard blood test—or in the mirror. And one of the pieces I want you to understand is something we don’t hear nearly enough about: Insulin Not just blood sugar. Insulin. Your fasting glucose and HbA1c can look perfectly fine while your body is working harder and harder to keep them that way. And if nobody is looking at what insulin is doing, you can miss an important piece of the puzzle. And this is where the aging conversation gets really interesting. In this episode, I’m walking you through the connection between insulin, metabolism, inflammation, belly fat, cravings, energy crashes, brain fog, and why you feel like you’re suddenly aging much faster than everyone around you. And then I’m giving you a very simple seven-day experiment you can start tomorrow morning. Just one change to your breakfast—and then paying attention to what happens to your cravings, energy, and focus over the next week. If you’ve been thinking, "Maybe this is just what getting older feels like,” I want you to listen to this one before you decide that’s the answer. Sometimes what looks like aging is actually your body telling you that something is struggling to stay in balance. If you're loving the Pretty Well Podcast, would you do me a quick favor? Follow the show, leave a review, and share this episode with someone who needs to hear it. And if you want some protein-rich breakfast ideas to go along with the seven-day experiment, send me the word **BREAKFAST** and I’ll get you the recipes. I love having you here. See you next week on Pretty Well. 🔗 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.

Have you ever caught yourself thinking: "It runs in my family...so I guess there’s not much I can do." I hear that all the time. And… it bugs me. That's what made this conversation with Dr. Sam Shay so fascinating. He has a way of taking really complicated science and making it feel surprisingly practical. We talked about the difference between genetics and epigenetics, why your genes aren't necessarily your destiny, and how your everyday choices influence a lot more than you realize.   One thing I especially loved is that this conversation isn't about fear or perfection. It's about understanding where you actually have influence—and where you don't. If you've ever wondered: "Am I stuck with the health problems that run in my family?" "Should I get genetic testing?" "Can stress, nutrition, sleep, or gut health really affect my genes?". This conversation might completely change the way you think about your genetics. I think you’re really going to like this one. ✨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 Dr. Sam Shay: https://drsamshay.com  https://fitgenesusa.com  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.  

Why Don't I Feel Like Myself Anymore? The Midlife Conversation Every Woman Needs to Hear Can I tell you about a conversation with Dr. Christina Enzmann that completely changed the way I think about midlife? Actually...it started with a question I hear from women all the time. "Lisa...I just don't feel like myself anymore." Whenever a woman tells me that, I know she's not talking about one symptom. She's talking about this feeling that somewhere along the way, her body started playing by a completely different set of rules. Maybe she's exhausted even though she's sleeping… or maybe she's not sleeping. Maybe she's gained weight without changing anything. Or maybe she's anxious, forgetful, dealing with heart palpitations, waking up at three in the morning, or wondering why hormone therapy helped her friend but made her feel worse. It all feels disconnected. And that's exactly what makes it so frustrating. Every appointment seems to focus on one tiny piece of the puzzle. One doctor talks about hormones. Another talks about stress. Someone else tells you,  "Well...you're getting older."   That's why I was so excited to sit down with Dr. Christina Enzmann. First of all, she's just fun to talk to. She's incredibly smart, but she has this gift for explaining complicated science in a way that suddenly feels obvious. Every few minutes she said something that made me stop and think, "Wait...why has nobody ever explained it like that before?"   Those are my favorite interviews—the ones where I'm learning right alongside you. Christina shared one perspective that completely reframed the way I think about menopause. It wasn't dramatic. It wasn't gimmicky. It just...made sense.   And once she said it, I thought - “Every woman needs to know this.”   We ended up talking about everything from hormones and the gut microbiome to insulin resistance, sleep, stress, recurrent UTIs, heart palpitations, vaginal health, and why so many women feel like their body has turned against them in midlife.   But what I loved most is that she never looked at those as separate conversations. She connected the dots. If you've ever found yourself wondering... Why don't I feel like myself anymore? Why am I so tired all the time? Why am I gaining weight when nothing has changed? Why did hormone therapy work for someone else but not for me? Is there something my body is trying to tell me? ...I know you're going to love this conversation.   Connect with Dr. Christina Enzmann: drchristinaenzmann.com #Perimenopause #Menopause #Hormones #GutHealth #FunctionalMedicine #Microbiome #HealthyAging #Fatigue #Anxiety #Inflammation #Metabolism #BrainHealth #Longevity #WomensHealth   ✨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.

I've had the chance to interview a lot of incredible experts over the years, and every now and then something lands on my radar that makes me stop and say, "Okay...I need to learn more about this." That's exactly what happened here. When I first heard about a molecule called Carbon 60, I'll admit it—I wasn't convinced. There are plenty of products that promise more energy, healthier aging, and better everything. Most don't live up to the hype. But instead of dismissing it, I started digging into the research. The more I learned, the more curious I became. So I decided to try it myself. I wasn't expecting some dramatic overnight change. Honestly, I expected...well...not much. But after using it consistently for a while, I started noticing some exciting changes I wasn't expecting. And my next thought was, "Okay...why?" That's when I knew I wanted to have this conversation. So I invited Chris Burres onto the show. Chris has spent years researching Carbon 60 and studying its potential role in mitochondrial health and oxidative stress.  In this episode, we unpack what C60 is, what it does in the body (that nothing else can do), and why healthy mitochondria may play a much bigger role in how we slow aging more than we've realized. We also have a really honest conversation about something I deeply appreciate: there are no magic bullets. Sleep, nutrition, movement, and mindset still come first.  But if you've ever wondered whether there's something new on the horizon that's actually worth paying attention to, I think you'll love this conversation. What I learned has completely changed the way I think about aging and mitochondrial health. If You've Ever Wondered: Why do I feel older than I actually am? Why am I still tired even when I'm sleeping well? What exactly do mitochondria do? Can oxidative stress make us age faster? What's the connection between mitochondria and slowing aging? Why is everyone suddenly talking about mitochondrial health? Is there really anything new in anti-aging science that's worth paying attention to? If you're curious about mitochondria, healthy aging, reducing oxidative stress, or simply understanding why you don't quite feel like yourself anymore, I think you'll really enjoy this conversation. 🎙And if you're loving the Pretty Well Podcast, would you do me a quick favor? Follow the show, leave a review, and share this episode with someone who's been wondering why they feel so different these days. You never know whose life it could change, and I truly appreciate your support. 🔗 Resources & Links: $30 off coupon for first-time orders of ESS60 from My Vital C. http://myvitalc.com/prettywell  ✨Join the conversation: Share your thoughts with us on social media or in the comments! 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.

Wonder If Your Supplements Are Working? With Reed Davis of Functional Diagnostic Nutrition® You don't feel any different after taking them. So...how do you know if your supplements are actually working? It's a question millions of people ask—but according to Reed Davis Founder of Functional Diagnostic Nutrition® (FDN), it may not be the first question you should be asking. In this episode of the Pretty Well Podcast, Reed and I dive into why so many people continue chasing symptoms while the real problem quietly gains traction beneath the surface. He calls it metabolic chaos—the slow, invisible breakdown that can begin years before you're diagnosed with diabetes, heart disease, an autoimmune condition, or another chronic illness. The scary part? Metabolic chaos doesn't announce itself. It quietly churns beneath the surface until one day, it's affecting your life in a big way. We also explore why supplements aren't a substitute for understanding what's really happening inside your body, why masking symptoms (even with supplements) can delay healing, and how functional lab testing can help uncover what's driving your fatigue, digestive issues, inflammation, hormone imbalance, brain fog, and other chronic symptoms. Reed also shares his D.R.E.S.S.® framework—Diet, Rest, Exercise, Stress Reduction, and Supplementation—and explains why getting these foundations right is essential if you want to stop guessing and start making meaningful progress. If you've ever wondered: -Are my supplements doing anything for me? -Why don't I feel any different even though I'm doing all the right things? -Is there a hidden reason I don't feel my best? ...this episode is for you. Timestamps 03:42 How do you know if your supplements are working? 11:18 The hidden danger of metabolic chaos 22:51 Food sensitivities vs. food allergies 35:07 Why pain is a message—not the problem 46:35 Stop chasing symptoms and start asking better questions 🎙️ If you're loving the Pretty Well Podcast, would you do me a quick favor? Follow the show, leave a review, and share this episode with a friend or family member. It means so much to me—and you never know whose life it could change. Contact Reed: Facebook - https://www.facebook.com/FunctionalDiagnosticNutrition/ Instagram - https://www.instagram.com/fdntraining/ You Tube - YouTube - https://www.youtube.com/channel/UC7xDnEKCe9gKeWZ2vbE3C8w Linkedin - https://www.linkedin.com/company/san-diego-natural-heal 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.  

He Lost 80 Pounds (and Not How You Think). Ben Azadi Spills the Tea. Metabolism is about so much more than the number on the scale. It's the foundation of your energy, brain function, hormones, and long-term health. When it's working well, you feel energized, focused, and resilient. When it's not, it can feel like you're doing everything "right" but still struggling with fatigue, stubborn weight, and frustrating symptoms. My guest today, Ben Azadi, understands that journey firsthand. After losing 80 pounds and reclaiming his own health, he dedicated his career to helping others improve their health and metabolism through nutrition, fasting, lifestyle changes, and education. In this episode, we dive into what metabolic flexibility really means, why it's one of the biggest predictors of long-term health, and how fasting and ketogenic nutrition can support metabolism when used appropriately. Ben also shares important considerations for women, common mistakes people make when trying to improve their metabolic health, and practical strategies you can begin implementing today. Whether your goal is more energy, better blood sugar balance, improved brain function, or simply feeling better in your own body, this conversation is packed with practical takeaways you can start using right away. Ben also just released the updated edition of his bestselling book, Keto Flex, this week. If you're looking for a deeper dive into metabolic health, fasting, and ketogenic nutrition, be sure to check it out. In this episode, we discuss: -What metabolic flexibility is—and why it matters -The connection between metabolism, energy, and longevity -How fasting can support metabolic health -What mental obesity is -Important differences in how women respond to fasting and keto -Simple habits that have the biggest impact on metabolic health -Ben's mission to help reverse type 2 diabetes on a global scale About Ben Azadi Ben Azadi is a bestselling author, educator, and the founder of Keto Kamp. For more than 16 years, he has been teaching people how to improve their metabolic health through evidence-based nutrition and lifestyle strategies. He is the host of the Metabolic Freedom Podcast and the author of several bestselling books, including the newly released Keto Flex. Ben's mission is to educate one billion people about metabolic health and help reverse type 2 diabetes in one million individuals through education and lifestyle medicine.   Listen & Follow New episodes of Pretty Well drop every week. If this episode resonates, follow the show, share, and leave a review — it helps more women find conversations like this one. Get Ben's new book + free bonuses: ketoflexbook.com 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.  

You finally decide to do it. You're going on HRT. You're so excited to feel better. And then… Nothing changes. —or— Everything gets worse. Like, way worse.   More anxiety. More bloating. More mood swings. Or no response at all.  So you try a different dose or a different formulation, but nothing gets better.   So now you’re left wondering: 👉 Is it me? 👉 Is this just how it’s going to be? 👉 Why does this work for everyone else—but not for me? This episode gets to the root of what's happing — but not in the way you expect.   🔥 Why This Episode Is a Must-Listen This isn’t another conversation about adding more hormones. It’s about why your body might not be responding to what’s already there.   And once you see this piece, a lot of confusion starts to make sense, fast. Especially if you’re in perimenopause or menopause and things are feeling more intense, less predictable, and harder to “figure out” than they used to be.   ⏱️ Timestamps You’ll Want to Bookmark [00:01:00] – The question that changes how you think about hormones [00:03:00] – What’s actually happening in perimenopause (that no one explains clearly) [00:05:00] – Why your symptoms can feel amplified, messy, and unpredictable [00:08:30] – The two patterns so many people fall into with hormone therapy [00:11:00] – The hidden layer that determines whether hormones help… or backfire   🧠 The Shift That Changes Everything Most conversations stop at: 👉 “You need more hormones.” 👉 “You need a different dose.”   But what if the real issue isn’t what you’re taking but how your body is handling it?   There’s a difference between: Having the right inputs And your body actually using them And when that gap exists, it creates symptoms that feel confusing, unpredictable, and incredibly frustrating.   🚩 If This Sounds Like You, Press Play: 👉Hormone therapy made you feel worse instead of better 👉You’ve tried different forms or doses with no real change 👉Your symptoms feel stronger or more chaotic than expected 👉You’re being told your hormones are “declining”… but your body feels anything but calm   There’s a reason for that and it’s not random.   FAQs: Why doesn’t hormone replacement therapy work for some women? Because the issue may not be hormone levels—it may be how the body processes, responds to, and uses those hormones. Why do I feel worse on estrogen therapy? In some cases, underlying imbalances can amplify the body’s response, making symptoms feel more intense. Why do I feel nothing on hormone therapy? The body may not be properly responding to or registering the hormones at a cellular level.   🎯 The Real Takeaway This isn’t about forcing your body into balance. It’s about understanding why it’s not responding the way you expected so you can finally work with it instead of against it.   💬 Final Thought When something doesn’t work, it’s easy to assume it’s the wrong solution. Sometimes… it’s just the wrong starting point. 🔗 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 to know they're not alone and there is hope. 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.

Your hormone symptoms are unpredictable. Your mood is all over the place. Some months are fine, some months are a disaster — and nobody has been able to tell you why. You've tried the supplements. Maybe even hormone replacement. And something is still off. Here's what even functional medicine and a holistic approach are still missing: it might not be a hormone problem at all. It might be a hormone processing problem. And the place to look isn't your ovaries. Your hormonal balance starts in your gut. In this episode I'm breaking down the estrobolome (the part of your microbiome that controls how much estrogen is actually circulating in your body at any given time). When it's off, everything feels off. And it's way more common than anyone is telling you. What we get into: Why your body can produce the right amount of estrogen and still have too much of it cycling through your system The enzyme that pulls estrogen off the elimination track and sends it right back through your body (and how to get it back on track) Why this shows up as unpredictable cycles, mood swings, bloating, and weight that won't move ...and keeps getting mistaken for a hormone imbalance The everyday habits sabotaging your estrobolome and easy fixes that start to turn it around What to do before ever going to hormone replacement Your gut is actively deciding whether your used estrogen gets eliminated or recycled back into your body. This often overlooked piece has everything to do with how you feel and how your hormones are functioning. Next week: already on hormone replacement and it's still not working — or making things worse? That's exactly where we're going.   🔗 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 love this type of content. Thanks for tuning in to Pretty Well!  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 Seed Oil Truth the Food Industry Doesn't Want You to Know. You've probably heard that seed oils are bad. But do you actually know what they're doing inside your body and why swapping them out could be one of the most powerful things you do for your health? Cherie Calbom, The Juice Lady — bestselling author, nutritionist, and author of The Truth About Seed Oils — joins me to pull back the curtain on the fats we've been cooking with for decades, and what the science actually says about how they're driving inflammation, hormonal disruption, and chronic symptoms that most women have just accepted as normal. What we get into: Why seed oils were never designed with your health in mind and what they're actually doing at the cellular level The fat-hormone-metabolism connection and why the type of fat you eat matters more than how much Cherie's own story of rebuilding her health from chronic illness in her 20s... and what finally worked Why you can be eating "clean" and still feel inflamed, puffy, and exhausted What to cook with instead and how to navigate labels that are designed to confuse you The nervous system piece that most nutrition conversations completely skip Why healing isn't a destination and what consistency actually looks like in real life Cherie has sold over 3 million books and spent decades helping people get answers their doctors couldn't give them. This conversation is the kind of straight talk your body has been waiting for. 📖 Find Cherie at juiceladycherie.com A few moments worth listening twice: 05:30 – From chronic fatigue and fibromyalgia to rebuilding her health 11:45 – Why healing is never linear (and how to think about it differently) 18:00 – Diet vs. stress: which one matters more? 22:30 – The backstory on seed oils (and why it’s not as simple as it sounds) 31:00 – What your cells are actually made of and why that matters 38:30 – The inflammation connection 44:30 – The two shifts that make the biggest difference   🔗 Resources & Links (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): The Truth About Seed Oils by Cherie Calbom https://amzn.to/3OJRbwT   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!  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.

What Your Doctor May Not Tell You About "Normal" Women's Symptoms. If you've ever walked out of a doctor's appointment feeling dismissed, confused, or like you somehow did it wrong — this one's for you. Award-winning health journalist Meghan Rabbitt has spent years investigating what women haven't been told about their own bodies. And what she's uncovered is equal parts infuriating and empowering. This is the user manual for your health that no one handed you. What we get into: Why women are still underdiagnosed, under-researched, and misunderstood — and how it's affecting your care right now The silent connection between pregnancy complications and heart disease that most doctors never mention Why your stress response is biologically different from a man's — and what it's doing to your brain The symptoms you've been taught to ignore that are actually critical data about your future health The breast cancer risk test most women have never heard of How to walk into any doctor's appointment like a CEO, not a bystander The shift that changes everything: just because something is common doesn't mean it's normal. Pain, heavy periods, brain fog, exhaustion — these aren't things to push through. They're things to investigate. This episode doesn't just give you information. It changes how you relate to your body. 🎙️ Find Meghan at meghanrabbitt.com Links & Resources (as an Amazon affiliate, I earn a small commission from qualifying purchases, at no extra cost to yo): New Rules of Women’s Health: Your Guide to Thriving at Every Age  https://amzn.to/4e6aNFL  Tyrer-Cuzick Assessment (Calculator) for Breast Cancer Risk https://magview.com/ibis-risk-calculator/ 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 Meghan and buy The New Rules of Women's Health from her website: https://newrulesofwomenshealth.com/   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 Real Reason For Your Cravings and Emotional Eating. It's Not What You Think. You eat well. You do the work. And you still feel like something is missing — a kind of emptiness that has nothing to do with what's on your plate. For high-achieving women, food often becomes the answer to a question the body is asking about something else entirely. And until you understand what you're actually craving, nothing will fill it. Amber Caudle has lived this — and spent decades helping women find their way through it. She's a chef, author, and founder of The Source Cafe in Hermosa Beach, CA. In this conversation, we go beneath the surface of emotional eating, perfectionism, and the exhausting cycle of overgiving to explore what your body is really hungry for — and why your nervous system keeps reaching for food when the real need is something else. -In this episode:Why high-achieving women often use food to manage emotions they don't have language for -The difference between physical hunger and emotional hunger and how to tell them apart in real time -How perfectionism and people-pleasing quietly drive depletion and disconnect you from your actual needs -Why guilt, productivity addiction, and "never enough" thinking aren't personality flaws, they're nervous system patterns -The surprising link between emotional nourishment and your relationship with food -What your body is really asking for when you reach for something out of stress or exhaustion -How to start giving yourself what you actually need and why it's harder than it sounds -Why healing isn't linear, and how to stay compassionate with yourself through the process If you've ever eaten well and still felt empty (or reached for food when what you really needed wasn't food at all), this episode will give you language for something you've felt for a long time but couldn't explain. The Part Worth Sitting With: Many women spend years trying to fix themselves when they were never broken. The constant drive to do more, achieve more, help more, and be more isn't always coming from ambition. Sometimes it's coming from a deeper belief: that rest must be earned, worth must be proven, love must be deserved. And no amount of productivity can satisfy a need that was never about productivity in the first place. When we start to understand what we're truly hungry for (connection, peace, play, purpose, support, or simply permission to slow down) something shifts. Not just in our relationship with food, but in our relationship with ourselves. If this episode resonated, send it to the woman in your life who always seems to have it together... and always seems exhausted. And if you want a simple way to stay grounded in what actually matters day to day, the Morning Mindset Journal is linked below. No protocol. No pressure. Just a place to come back to yourself. ❤️ Timestamps 00:00 Why so many women never feel fully nourished 04:30 The hidden connection between food and emotional needs 10:15 When success and productivity stop feeling fulfilling 16:40 Why rest feels dangerous for so many high achievers 22:10 The relationship between self-worth and overachievement 28:20 Emotional hunger versus physical hunger 35:00 What you're really craving when food isn't the answer 37:00 Why a 15-minute break can feel so hard to take 39:00 The deeper beliefs underneath the inability to slow down 40:00 Rebuilding self-trust and learning to receive 42:00 Why healing isn't linear — and how to stay compassionate with yourself Resources & Links (As an Amazon Associate I earn a small commission from qualifying purchases, at no extra cost to you) Amber's book Hungry: https://amzn.to/4xb0PcY Amber's website: https://www.nourishyourpowers.com Amber's Instagram: https://www.instagram.com/ambercaudlela/ The Morning Mindset Journal: https://lisasmithwellness.com/the-morning-mindset-journal   ✨ Join the conversation Share your thoughts in the comments or tag us on Instagram @prettywell_podcast 🎙 Subscribe, Share & Review If this episode hit home, please subscribe and leave a review on Apple Podcasts. It helps more women find this conversation when they need it most. Thank you for being here — 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.

Your Body Finally Got Better. So Why Don't You Feel Fine? With Best-Selling Author Amy Kurtz You fought for answers. You finally started to heal. And everyone — including you — assumed that was the hard part. But what if your nervous system never got the memo? Amy Kurtz — patient advocate and bestselling author of Kicking Sick and her new book But You Look Fine — is back, and this conversation goes somewhere most health podcasts never do: what happens after the illness. Because for a lot of women, that's where a different kind of struggle begins. Amy spent years seeing 30+ doctors before getting answers. And when she finally started healing physically, she was blindsided by something no one warned her about — debilitating anxiety, hypervigilance, and a nervous system that had been in survival mode so long it didn't know how to stand down. She calls it Medical Trauma Brain. And if you've ever thought "why can't I just relax?" — this episode will finally give it a name. What we get into: What Medical Trauma Brain actually is — and why it shows up even after your labs look normal The "shadowlands" — that in-between place where you look fine but internally you're still bracing for impact Why your nervous system doesn't automatically catch up just because your body improves The grief of lost time, missed seasons, and a life that didn't go as planned The fawn response in healthcare — and why it feels so hard to advocate for yourself What it actually looks like to start teaching your body it's safe again The part that stays with you: you can spend years fighting to get better, finally get there, and still feel trapped. That's not failure. It's just that no one told you there's an aftermath to surviving something this hard. If this is you, there's a way through — and the steps are more doable than you'd think. 🎙️ Find Amy at amykurtz.com  🔗 Resources & Links (As an Amazon Associate I earn a small commission from qualifying purchases, at no extra cost to you): Amy Kurtz's new book: But You Look Fine https://amykurtz.com/ But You Look Fine: Trapped in the Hell Between Sick and Well and How to Break Free by Amy Kurtz https://amzn.to/4upNgUY  Amy Kurtz's first book: Kicking Sick https://amzn.to/4fZVRtp  ✨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! By subscribing and reviewing, you help us (more than you know) to reach more people who are looking for great health information. 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.

Bloated and Inflamed? Groundbreaking Research in Gut Health. You've run the protocols. Worked with practitioners. Spent real money on testing and supplements. And you're better — but not all the way there. This episode is about that gap. Oscar Coetzee from Designs for Health joins me to talk about what's missing from the gut health conversation — and why the model most practitioners are still using doesn't fully explain why so many women keep cycling through solutions without ever fully getting to the other side. What if the problem isn't that you haven't been aggressive enough? What if it's that the approach itself is missing something? What we get into: Why the standard gut protocol looks right on paper but stalls in real life What newer microbiome research is starting to suggest that changes everything Why aggressive approaches can sometimes work against the very system they're trying to fix The in-between space where so many women get stuck — not sick enough for a diagnosis, not well enough to feel fine The shift from controlling your gut to creating conditions where it starts regulating itself What this actually looks like with food and real life — without living in a perfectly controlled environment The reframe that changes everything: what if the goal isn't another protocol — it's building an ecosystem that can handle real life without constantly needing one? And if you want a simple way to stay consistent with what actually matters day to day, the Morning Mindset Journal is linked in the show notes. It helps you stay grounded without turning your life into yet another protocol. ❤️ 🔗 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.

Your Habits Start Strong. Then Fade Out. I Wish Someone Had Told Me This Sooner. If you keep falling back into old patterns no matter how motivated you feel at the beginning, this episode may explain why. Because the problem usually is not your habits. And it’s not that you lack discipline. It’s that your brain is designed to prioritize what feels familiar, even when those patterns are no longer serving you. In this episode, we’re talking about the deeper reason change feels so difficult, especially when part of you genuinely wants something different. We get into how identity shapes behavior, why your nervous system resists unfamiliar versions of yourself, and what’s actually happening when you feel like you’re “starting over” again and again. Most habits fail for one reason: they were built on top of an identity your brain still doesn’t fully recognize as safe, true, or sustainable. This conversation is about the uncomfortable space between who you’ve been and who you’re becoming. The part where growth can feel strangely vulnerable. Where consistency feels harder than it “should.” And where your old patterns keep pulling you backward, even when you consciously want to move forward. What we get into: • Why habits don’t stick even when you’re motivated • How identity quietly shapes your behavior • Why your brain prefers familiar patterns over positive change • The hidden nervous system component behind self-sabotage • Why growth can feel uncomfortable or emotionally unsafe • How small repeated actions reshape identity over time • The mindset shift that finally makes consistency feel natural Timestamps: 00:00 Why you keep starting over 02:30 The real reason habits don’t stick 05:40 How identity shapes behavior 09:10 The uncomfortable space between old and new versions of you 14:20 A simple framework to create lasting change The part that matters most: Your habits were never the root issue. They were the output. And when your identity begins to shift, the things that once felt forced start becoming natural. Not because you suddenly became more disciplined. But because your brain finally stopped experiencing the new version of you as unfamiliar. If you’re trying to create change that actually lasts, the Morning Mindset Journal was designed to help reinforce that identity through small, repeatable daily actions that build self-trust over time. You can grab it free below. And if this episode made you feel a little more understood, send it to someone who keeps thinking they just need more willpower.If you’re ready to stop starting over, the Morning Mindset Journal was designed to help you reinforce that identity in a simple, repeatable way. It takes a couple of minutes, gives your day direction, and helps you build real consistency without overthinking it. You can grab it below and start tomorrow differently. ❤️ Because at some point, you stop trying to change. And realize. You already have. 🔗 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.

Stop Copying Other People's Morning Routines — This One Was Made for You. You've tried the 5am wake-ups. The journaling. The early sunshine. The intentional hour of self-improvement. And it works — until it doesn't. This isn't a discipline problem. And it's not because you haven't found the right routine yet. Most morning routines fail because they were built around performance instead of support. And eventually your nervous system just stops cooperating. In this solo episode I'm breaking down why routines that work temporarily fall apart — especially when life happens or you're already running on empty. What we get into: Why "optimized" morning routines eventually backfire The nervous system piece that nobody in the wellness space is talking about How self-improvement sneakily turns into performance — and why that makes it so hard to maintain The difference between structure that feels supportive and structure that feels controlling The small shift that turns routines from something you check off of a list to something you look forward to The part that changes everything: you don't need a routine that works perfectly. You need one that's still helpful when life is life-ing. The routine that actually sticks isn't the most popular one. It's the one that actually works for you. 🎁 Free gift mentioned in this episode: Grab the 7-Day Morning Mindset Journal — a simple, enjoyable, low-pressure way to start building a morning practice that fits your life, not someone else's. No 5am alarm required. 👉 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. And when you share with a friend, it helps us to 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.

She Had No Science Background. Now She's Changing Everything We Know About the Gut and the Brain. If you've been dealing with fatigue, brain fog, inflammation, anxiety, food sensitivities, or not feeling like yourself, this episode may answer your questions. Because the conversation around gut health is much bigger than digestion. Your microbiome influences inflammation, neurotransmitters, immune function, mood, metabolism, and even neurological health. According to microbiome researcher Martha Carlin, many of us have lost critical bacteria that we were meant to have from birth. Martha's husband was diagnosed with Parkinson's at just 44 years old — a diagnosis that led her (a business consultant) to teach herself hard science... chemistry, microbiology, and genetics figure out what traditional medicine has been missing. What she uncovered changed the direction of her life, and led her to start a business that helps others to find the health answers they've been missing. This is one of those episodes that changes how you look at your kitchen, your symptoms, your stress, and your daily habits — because you're not just "you." You're an ecosystem. And that ecosystem is constantly responding to what you feed it, expose it to, and deprive it of. If your body has felt more reactive, inflamed, exhausted, or sensitive lately, this conversation connects dots most people never realize are connected.   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 everything 13:00 Building a targeted probiotic with real-world outcomes 18:40 The hidden exposures damaging gut health 22:30 Why your microbiome may matter more than genetics 27:10 What most people misunderstand about probiotics 31:30 How to rebuild your gut in a more effective way If this episode shifted your perspective, send it to someone who’s been trying to figure out why they don’t feel like themselves lately. And if you’re enjoying Pretty Well, make sure you’re subscribed and leave a review on Apple Podcasts. It helps these conversations reach more people who genuinely need them. 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:   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.

Don't Like What You See In The Mirror? Neither Did She, Until She Found This. At some point, it happens. You catch yourself in the mirror, on Zoom, or in a random photo and suddenly think: Wait… when did that happen? Not old exactly. Well, maybe kind of old. For a lot of us, that moment hits harder than we expect. And we feel a rush of anxiety and a sigh of frustration. In this episode, I’m joined by Dr. Natalya Borakowski, a naturopathic physician specializing in aesthetic medicine, women’s health, and hormones. We go deep about the emotional and physiological shifts happening underneath midlife changes. We talk about the experience many women quietly go through but rarely say out loud: the strange disconnect between how you feel internally and the face looking back at you externally. This conversation goes far beyond skincare. We get into how stress, hormones, sleep, inflammation, nutrition, cortisol, and nervous system overload can visibly accelerate aging, why perimenopause changes the way your skin behaves seemingly overnight, and why the emotional side of these changes can feel surprisingly intense. We also talk about “mirror anxiety,” why your brain holds onto younger versions of your face, and how to approach aesthetic treatments from a grounded place instead of panic. What we get into: • Why midlife changes can feel emotionally disorienting • The connection between stress, cortisol, sleep, and visible aging • How perimenopause and menopause affect skin, collagen, and facial changes • Why many women suddenly stop recognizing themselves in photos and mirrors • The psychology behind mirror anxiety • The role nutrition, protein, hormones, and inflammation play in aging • How to approach skincare and aesthetic treatments without fear or shame • What healthy aging can actually look like This is not a conversation about pretending aging does not bother you. And it’s not about obsessively trying to “fix” yourself either. It’s about understanding what’s happening in your body, supporting yourself with more clarity, and realizing you are not the only woman having this experience. Because for many women, this is not vanity. It’s identity. It’s nervous system stress. It’s hormones. It’s grief. It’s exhaustion. It’s self-recognition. And once you understand that, the conversation changes completely. If this episode made you feel a little more understood, send it to the friend who’s been quietly wondering if she’s the only one feeling this way. And if you’re not already subscribed, make sure you are. These are the conversations women are having privately but also need to hear publicly. 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 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.❤️ 🔗 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 Dr. 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.

Inflammation, Toxins, & Stress? Here's Why Your Body Can't Keep Up. At a certain point, it’s not one thing anymore. It’s the accumulation. The stress, inflammation, exposures, medications. The overwhelm your body has been handling over time without complaining (much). Eventually though, your body starts letting you know. In Part 2 of this conversation, I sit back down with toxicologist Dr. Joe Nieusma to go deeper into what’s actually happening inside the body when toxic load, chronic inflammation, environmental exposure, and stress start overlapping. Here's where it gets interesting: inflammation is not automatically the enemy. It’s one of the ways your body heals and protects you. But when inflammation becomes constant, unresolved, or paired with ongoing stressors the body cannot fully regulate, symptoms start stacking instead of resolving. And for many people, that’s when things begin feeling confusing. We talk about the hidden ways the body compensates under stress, why symptoms and lab work do not always tell the full story, and how low-level exposures can silently influence long-term health over time. We also get into something that we need to start questioning: How those who are taking multiple medications are being affected. There is no research that assesses what is happening in the body when combinations of medications are interacting, layering, and creating entirely new issues (read: problems) inside the body. The body does not compartmentalize the way medicine often does. It is affected as a whole. What we get into: • The difference between protective inflammation and chronic inflammation • Why suppressing symptoms is not always the same as resolving the problem • How toxic load builds gradually over time • The hidden stressors quietly overwhelming the body • Why lab work doesn’t always reflect the full picture • The “toxic cocktail” effect and how symptoms begin stacking • Polypharmacy and how medications can unintentionally create new problems • Why identifying and removing the trigger can change everything Timestamps: 00:00 Why this conversation needed a Part 2 02:00 The truth about inflammation 05:00 Stress physiology and why labs don’t tell the whole story 10:00 Low-level exposure and long-term health effects 18:30 When medications begin creating new problems 26:00 The toxic cocktail effect 28:30 Why removing the trigger matters One of the biggest takeaways from this conversation: Your body is constantly trying to move toward balance. The question is whether we’re helping support that process… or unknowingly sabotaging it. If this episode resonated, spend a few quiet minutes reflecting on this: Where might my body be compensating more than I realize? 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. 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:  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.

Exhausted, Foggy, and Inflamed? Your Body Might Be Overexposed, Not Under-Supported Most people aren't under-supported. They're overexposed. We're trained to look for what's missing — another supplement, a better protocol, something we haven't tried yet. Meanwhile, your body is dealing with what's already coming in, all day, every day: air, water, food, medications, products. Individually, none of it seems like much. Together, it adds up to more than we realize. 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 a little but never quite go away. 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 affect the human body. We get into why "safe levels" don't reflect real-world exposure, how constant low-level exposure adds up over time, and why your body is managing a cumulative load — not just isolated inputs. He breaks down one idea so simply it sticks: your body has a finite capacity to process what's coming in, and most people are unknowingly exceeding it. We also cover a two-part approach to actually supporting your 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 energy, immunity, and aging. 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.

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.

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.

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.

Who Said You Had To Be Perfect To Feel Good? 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.

Can Old Emotional Trauma Cause Physical Symptoms? Here's What the Research Shows 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.  

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.

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. ✨ 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. ✨   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. ✨   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. ✨   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. ✨   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.

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.

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.

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.

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.  

Vitamin D Supplementation Linked to Dramatic Decrease in 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.

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.  

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.

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.

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.