#181 - The Shocking Study: Vitamin D May Cut Dementia Risk by 40% 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 cons

#180 - New Mitochondria Research: The Untold Anti-Aging Hack You Need to Know You’ve heard of mitochondria — the “powerhouses of the cell,” right? But here’s what most people don’t know: those tiny energy factories are also the secret behind how your skin ages.In this episode, we’re taking a deep dive beneath the surface (literally) to uncover how your skin’s mitochondria control everything from collagen production and elasticity to wrinkle formation and inflammation — and what you can do to keep them healthy, energized, and glowing.We’ll unpack how UV exposure, stress, poor sleep, and even skincare products can damage mitochondrial DNA… and why that matters for your skin’s vitality and your long-term health.And yes — we’ll also talk about two game-changing molecules that actually work: CoQ10 and melatonin. These two are your mitochondria’s dream team, boosting energy, repairing damage, and keeping your skin youthful at the cellular level.You’ll learn:⚡️ How your mitochondria literally fuel your skin’s glow (and what happens when they burn out)🌞 The surprising truth about UV damage, sunscreen, and mitochondrial DNA💊 How CoQ10 and melatonin support mitochondrial repair and visible anti-aging🌿 The diet and lifestyle tweaks that supercharge your skin’s energy and radiance🧴 Why topical creams help — but can’t outrun poor diet, sleep, or stress💋 How to rebuild your glow and resilience from the inside outIf 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 secret01:15 – 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 factories04:15 – Programmed cell death: why your mitochondria are your skin’s built-in clean-up crew05:30 – Free radicals, oxidative stress, and the “exhaust” that ages your skin06:45 – How UV exposure damages mitochondrial DNA (and why mineral sunscreen matters)08:30 – What really happens to your skin’s mitochondria as you age09:45 – The ingredient no one’s talking about for skin anti-aging: CoQ1011:00 – CoQ10’s double role: energy production and antioxidant defense12:00 – Can CoQ10 actually penetrate the skin? The science says yes13:00 – 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 face15:15 – Lifestyle fixes that repair mitochondria: diet, antioxidants, movement, and sleep16:45 – The Mediterranean-style eating pattern that nourishes skin from within17:30 – Why skincare is the supplement — not the solution18:30 – How to build a mitochondria-friendly lifestyle that slows visible aging19:45 – 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 ShowWellness MamaJust Ingredients PodcastThe Model Health ShowDr. 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 perso

#179 - Dry Skin, Stiff Joints, Low Energy? This Might Be Why It’s the beauty buzzword everyone’s throwing around — hyaluronic acid. It’s in your serums, supplements, powders, and even your injectables. But… what actually is it? And is it really the secret to glowing skin, supple joints, and staying hydrated as you age? In this episode, I’m breaking down the real science (and the marketing hype) around hyaluronic acid — or HA for short. From skin elasticity to joint cushioning to why your eyes and gut health depend on it, you’ll walk away knowing exactly how to use HA inside and out for better hydration, smoother skin, and less inflammation. You’ll learn:💧 What hyaluronic acid actually does in your body (and why your levels drop with age)🌸 How HA impacts your skin, joints, and even your eyes — and how to tell if you’re running low💊 The best supplement forms of HA — and what’s a total waste of money🚫 Why most “miracle” skincare creams with HA don’t work (and what to look for instead)🔥 The surprising link between estrogen, aging, and your body’s own hyaluronic acid production🥣 Plus, foods and nutrients that help your body naturally make more HAWhether 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 supplements02:18 – 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 acid06:00 – How HA keeps skin plump, joints cushioned, and tissues hydrated07:30 – Estrogen’s connection to hyaluronic acid and how hormone changes affect skin and joints08:45 – Research-backed benefits: wrinkles, dryness, and visible changes in as little as 2 weeks10:00 – Joint health, synovial fluid, and the role of HA in reducing pain and stiffness11:00 – 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 support13:00 – Glucosamine vs. Hyaluronic Acid: what’s the difference — and why they work better together14:00 – 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 sources17:00 – Dosage details: how much to take, what to look for, and what to avoid if pregnant or on meds18:00 – 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 ShowWellness MamaJust Ingredients PodcastThe Model Health ShowDr. 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

#178 - Cold & Flu Immunity Supplements That Work Like Magic (Hint: Get Them Before You Need Them) Tis the season for sore throats, congestion, and “Wait—am I getting sick?” moments. Not to worry — I’ve got you covered. In this must-listen episode, I’m sharing the exact cold and flu season toolkit I always have in my cupboard and use for my family, clients, and, honestly, anyone who shows up at my house feeling like they're catching something.  These are my must-have supplements, essential oils, and natural remedies that stop bugs in their tracks and help you recover faster — all without raiding the pharmacy aisle. You’ll learn:🌿 The must-have immune supplements to always keep stocked — and how to actually use them💧 What to do the moment that throat tickle or stuffy nose starts🌸 How to soothe headaches and sinus pressure naturally (and quickly)🔥 The immune-boosting essential oil blend that smells like fall and works like magic🤢 The one supplement that stops stomach bugs (and food poisoning) fast — and how to use it preventatively⚠️ My favorite “secret weapon” remedies that most people don’t even know exist If you’re tired of catching every bug that goes around or want a natural plan that actually works, this episode is your winter wellness roadmap. By the end, you’ll know exactly what to reach for when your immune system needs backup — so you can stay healthy, energized, and feel well (pretty well, in fact 😉) all season long.   ⏰ Timestamps:00:00 – Welcome to Winter Wellness Season: why this toolkit matters (and how it can save you from sick days)02:00 – The Scratchy Throat Starter Pack: saltwater gargles, ACV shots, and the power of simple kitchen remedies03:45 – Natural Relief for Colds & Sinus Pressure: my go-to combo for mucus, congestion, and postnasal drip06:30 – Viral Support That Actually Works: how tinctures stop viruses fast08:45 – Quick Immune Support On-the-Go: sprays, tinctures, and how to use them for fast relief10:00 – Essential Oils: the immune-boosting blend that smells like fall and works like magic13:30 – 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 tracks18:45 – 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 ShowWellness MamaJust Ingredients PodcastThe Model Health ShowDr. 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 Podcas

#177 - 3 Easy Steps to No More Aches and Pains. Fascia Freedom - Part 2 Fascia is your Body’s Communication Superhighway - a continuous web of connective tissue that surrounds every muscle, organ, nerve, and blood vessel.It’s not just structural—it’s informational. This means fascia health directly influences energy flow, posture, focus, and even stress resilience. Fascia Stores Stress and Emotional TraumaResearch 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 health02:18 – How stress, tension, and trauma affect your fascia06:47 – The posture myth and what alignment really means12:05 – Small daily movement habits that make a huge difference18:30 – Nervous system regulation and fascia release24:45 – Why movement hydration matters more than you think30:20 – 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

#176 - Let’s Talk About Sex in Midlife — Fast, Easy Fixes Your Doctor Never Mentioned With Dr. Maria Sophocles Dryness, Low Desire, Awkward Silence? Let’s Fix Midlife Sex. What if we stopped whispering about midlife sexual health and started talking about it like the real, fixable, medical issue that it is? In this episode, I’m joined by Dr. Maria Sophocles—internationally recognized OB/GYN, menopause expert, TEDx speaker, and founder of Women’s Healthcare of Princeton—to talk about the truth behind midlife vaginal changes, why libido shifts aren’t your fault, and how hormone therapy and non-hormonal treatments can actually help you feel like yourself again (yes, especially down there). We cover: Why vaginal dryness, vaginal atrophy, and painful sex are incredibly common—and completely fixable (whew!) The difference between vaginal estrogen for dryness and systemic hormone replacement (and why most women are scared of the wrong one) Four clinically proven ways to rebuild vaginal tissue—and when to consider each How to advocate for yourself when your provider dismisses your concerns The overlooked connection between estrogen, your brain, and your libido And yes… the wild stat about people checking their phones during sex. Wait, what?! 🙃 This episode packs science, myth-busting, and an invitation to reclaim your body, your pleasure, and your voice in midlife. No shame. No awkward metaphors. Just real information every woman deserves to know. 🔗 Resources & Links: Dr. Maria’s website: www.mariasophoclesmd.com IG: @mariasophoclesmd Menopause clinician finder: www.menopause.org Learn more about The Thinking Woman: thinkingwoman.health Lisa’s site + wellness resources: www.lisasmithwellness.com   ✨Join the conversation: Share your thoughts with us on social media or in the comments!   💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#175  - Eat This, Not That: 7 Foods That Are Driving Your Chronic Inflammation   Chronic inflammation doesn’t always scream—it whispers. In subtle symptoms like bloating, fatigue, brain fog, skin issues, and stubborn weight gain.    In this episode of Pretty Well, I’m breaking down 7 common inflammatory foods that could be quietly working against your health—even some that wear a “health food” disguise.  We’ll dig into the truth about vegetable oils, ultra-processed foods, artificial sweeteners, and how they impact everything from your gut to your hormones. You’ll also learn what to eat instead, plus simple anti-inflammatory swaps that don’t involve overhauling your entire life.   If you’re over feeling inflamed and underwhelmed by your energy, this one’s for you. It’s time to kick the silent saboteurs off your plate—and start feeling like yourself again.   🔗 Resources & Links: Pretty Well Episode #85: The Hateful 8 is Wrecking Your Health. A Must-Listen Interview with Dr. Cate Shanahan https://podcasts.apple.com/us/podcast/pretty-well-anti-aging-beauty-balanced-hormones-inflammation/id1633253409?i=1000641175763  https://open.spotify.com/episode/3btFmTbhDzdIVhWV02r7k5?si=9ce28a015881419d    Pretty Well Episode #148: Struggling to Sleep? 10 Biohacks to Fix Your Sleep  https://podcasts.apple.com/us/podcast/pretty-well-anti-aging-beauty-balanced-hormones-inflammation/id1633253409?i=1000700909945  https://open.spotify.com/episode/0AVNBNgSLUKIGSENU8AuCR?si=2ec651250bd646f4   Pretty Well Episode #135: 4 Simple Habits to UpGrade Your Life This Year + A Bonus Sleep Hack https://podcasts.apple.com/us/podcast/pretty-well-anti-aging-beauty-balanced-hormones-inflammation/id1633253409?i=1000681655629    Amazon Links:  *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You* Epic Water Filters https://amzn.to/4cqgAmA    Nordic Naturals Omega 3 Supplements https://amzn.to/3RuVSIJ   Davinci SPMs https://amzn.to/3XQlROj   ✨Join the conversation: Share your thoughts with us on social media or in the comments! 👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be

#174  -Ozempic & GLP-1s: Find Out What's Good, Better, & Best with Dr. Jeff Crippen What Your Doctor Isn’t Telling You About GLP-1s (And What You Need to Know Before You Fill That Prescription) GLP-1 meds like Ozempic, Wegovy, and Mounjaro have been marketed as magic bullets for weight loss—but there’s a whole lot more going on beneath the surface. In this episode, I’m joined by Dr. Jeff Crippen, a chiropractor, naturopath, and creator of the Beyond Ozempic course, to break down what these drugs actually do in your body, how to protect your health while using them—and what your doctor probably didn’t mention when handing over the prescription. We talk about: What GLP-1s like Ozempic actually do to your digestion, blood sugar, and muscle mass The real reason so many people regain the weight after stopping the meds The shocking links between GLP-1 use and digestive issues, nutrient deficiencies, and even mental health What you can do to preserve muscle and metabolism while on GLP-1s How to come off them safely—and set yourself up to keep the progress for a lifetime The critical (and completely overlooked) role of stress, trauma, and gut health in sustainable weight loss Plus: why the best long-term fat loss strategy still comes down to very basic but powerful choices If you or someone you love is on a GLP-1 or thinking about it, this episode is required listening. We’re pulling back the curtain on what’s really happening in your body—and giving you the tools to support it with or without medication. 📌 This one is packed with science, strategy, and encouragement—real talk and root-cause clarity you can actually trust. 🔗 Resources & Links: Learn more about Jeff’s course: Beyond Ozempic https://michaelgaeta.com/register/beyond-ozempic/ Instagram: @prettywell_podcast Show notes, supplement links, and more: lisasmithwellness.com   👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#173  - Achy, Tired, Feeling Old? Feed.Your.Fascia. Ever feel stiff, achy, or unable to move like you used to? Joints sound like popcorn when you stand up? That’s your fascia talking. In this episode of the Pretty Well Podcast, we’re diving into the unsung hero of your body — fascia — and more importantly, how to keep it healthy, hydrated, and pain-free. We’ll cover why fascia is way more than just “connective tissue,” and how it actually influences everything from your movement to your emotions. I’ll share why hydration isn’t just about chugging more water (hint: minerals matter), the nutrients your fascia craves and simple ways to sneak them into your daily meals. I’ll also walk you through what a fascia-friendly day of eating looks like so you can start putting this into practice right away — no guesswork required. If you want to feel more supple, less inflamed, and maybe even slow down some of that premature aging, this episode is your guide. What You’ll Learn in This Episode: Why fascia is the hidden key to your mobility, comfort, and even emotional well-being How to hydrate smarter (mineralized water > endless refills of plain H₂O) The building blocks your fascia thrives on: specific amino acids + collagen support Anti-inflammatory foods that help keep you moving with ease A real-life example of a “fascia-friendly” day on your plate Timestamps: 00:00 – What fascia actually is and why you should care 01:14 – How fascia affects both physical and emotional health 03:45 – Lifestyle + nutrition strategies that keep fascia thriving 10:27 – Hydration hacks: the role of minerals + filtration 17:42 – Protein and collagen: your fascia’s BFFs 23:37 – Polyphenols + Omega-3s for inflammation support 28:53 – A day in the life of fascia-friendly eating 31:32 – Wrapping it all up + next steps LInks & Resources: *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You* Designs for Health SPMs: https://amzn.to/47HoZlc Bozwelliazyme: https://amzn.to/4nrCv0T    👇 If You Like These Podcasts, You’ll Also Love Ours: The Dr. Josh Axe Show Wellness Mama Just Ingredients Podcast The Model Health Show Dr. Mark Hyman’s Podcast   💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#172  - Does Tapping Really Work? EFT & Healing with Sherry Lukey Ever feel like you’ve read all the self-help books, tried the green juices, whispered a few affirmations into your collagen water—and still hit the same wall?Yeah, same. That’s where this episode comes in.This week, I’m joined by Sherry Lukey—globally recognized executive coach, speaker, and the kind of human who can help you stop sabotaging your own progress (even if you're high-functioning, high-achieving, and hiding your stress under 17 open browser tabs).We dive into her Tap Into Power™ Framework, the science-backed toolset that combines EFT (a.k.a. tapping) with real trauma reprocessing—no crystals or vague advice required.If you’ve ever:Felt like you're doing all the right things but still hitting a ceilingWondered why you keep defaulting to self-sabotage just when things are going wellOr just want to know why your nervous system freaks out when your Slack notification pings......this one’s for you.Inside this episode:✨ The truth about subconscious beliefs—and why most of yours were formed before age 7✨ What EFT (tapping) actually does to your brain and body✨ How unresolved emotional patterns impact chronic illness, weight loss, career growth & relationships✨ Why high-achievers tend to burn out—and what to do about it✨ And how reprogramming your stress response might be the most anti-aging move you make all yearOh—and I also share the surprising moment I used tapping on my hyperactive Labrador. (Get this: it worked.)This one is equal parts science, mindset, and “Wait, how has no one told me this before?”🧠💥 You don’t want to miss it.   🔗 Links & Resources:Connect with Sherry: www.sherrylukey.comLearn more about her Tap Into Power™ FrameworkInstagram: @prettywell_podcast   👇 If You Like These Podcasts, You’ll Also Love Ours:The Dr. Josh Axe ShowWellness MamaJust Ingredients PodcastThe Model Health ShowDr. Mark Hyman’s Podcast 💥 Join the conversation:Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review:If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa:Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.  

#171  - Does Face Yoga Actually Slow Aging? The Surprising Truth Is it possible to tone and lift your face without fillers, surgery, or a drawer full of pricey serums? According to face yoga experts—and growing research—it just might be. In this episode of Pretty Well, we’re diving into what face yoga actually is, how it works, and why it’s being called the natural alternative to injectables. I break down the science behind aging skin, fascia, and facial muscle atrophy (it wasn’t going to happen to us, I know), and how regular facial exercises may support lymphatic drainage, collagen production, circulation, and that elusive youthful glow.We’ll also talk about what face yoga can’t fix—and what foundational habits actually make the biggest difference in skin health (great news: it’s not another serum). Plus, I share the underrated clinical pearl I’ve been using on my own skin with surprisingly great results. If you love natural beauty, anti-aging strategies, and simple habits that make a real difference, you’ll love this episode.Tune in—and maybe even snap a few “before” photos. Your cheekbones may thank you later. Join the conversation:Share your thoughts with us on social media or in the comments! Subscribe, Share & Review: 🎙If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who are looking for these insights. Thanks for tuning in to Pretty Well! See you next week!  Contact Lisa:Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date. If you tune into any of the following shows, you'll like ours too! The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#170  - You’re Not Weak—You’re Biochemically Wired to Crave Sugar (Here’s How to Break Free) Ever wonder why quitting sugar feels harder than giving up coffee, carbs... or your will to live? In this episode of Pretty Well, I sit down with Mike Collins—founder of SugarAddiction.com and known as “The Sugar Free Man”—to unpack the hidden ways sugar addiction is wrecking your gut health, hormones, brain chemistry, and mood. We dive into how sugar hijacks your biochemistry, fuels inflammation, disrupts hormonal balance, and keeps your body stuck in a vicious cycle of cravings, fatigue, and blood sugar crashes. Mike shares how early childhood sugar exposure, emotional eating patterns, and even “healthy” foods are quietly feeding the addiction—and why going sugar-free isn't about willpower, it’s about rewiring your brain. If you’ve ever said, “I’m fine, I just have a sweet tooth,” while polishing off a bag of “organic” cookies, this one’s for you. Because it’s not about giving up joy—it’s about taking your health (and your energy) back. Your mitochondria will thank you.   Mike's Website: https://sugaraddiction.com/ Social:  https://www.facebook.com/QuitSugarNow https://www.youtube.com/@SugarAddiction https://www.facebook.com/groups/sugardetox.sugaraddiction.supportgoup https://twitter.com/Sugar_Free_Man https://www.linkedin.com/in/michael-mike-collins-57a5628a/  Join the conversation: Share your thoughts with us on social media or in the comments! Subscribe, Share & Review:  🎙If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#169  - Adverse Childhood Experiences (ACEs) & Sneaky Health Symptoms with Dr. David Clarke, MD What if your chronic symptoms aren’t just “in your body”… but are being generated by your brain? In this episode of Pretty Well, I’m sitting down with Dr. David Clarke, MD—author, speaker, and president of the Association for Treatment of Neuroplastic Symptoms—to dive into a game-changing topic most doctors aren’t even talking about: how stress, trauma, and repressed emotions can drive real, physical illness. We’re breaking down what neuroplastic symptoms are, how adverse childhood experiences (ACEs) silently program your health later in life, and why you might feel terrible even when your lab tests are “normal.” (Fun fact: the brain can cause real pain, gut issues, migraines, and autoimmune symptoms—and no, it’s not "just in your head.") You’ll learn why understanding the mind-body connection isn’t about blaming yourself—it’s about finally getting real answers that actually lead to healing. If you’re tired of dead-end doctor visits, bandaid treatments, and feeling like a medical mystery, this episode might be the lightbulb moment you’ve been waiting for. Because healing isn’t just possible—it might be closer than you think. LInks & Resources: Join the conversation: Share your thoughts with us on social media or in the comments! Subscribe, Share & Review:  🎙If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#168 - Do This FIRST to Slow Aging at the Cellular Level   If your energy is tanked, your skin looks older, and your brain feels like it’s buffering—don’t blame age, blame your cellular energy. Your mitochondria have shifted into slow gear to protect you. In fact, mitochondrial dysfunction is one of the 12 Hallmarks of Aging.    In this episode of Pretty Well, I’m breaking down how these tiny energy factories inside your cells control everything from how you age to how well you think, move, and recover.   We talking 9 evidence-based (must-know) hacks to protect your mitochondria and even boost mitochondrial biogenesis (fancy for “make more of the good stuff”) so that you can slow and even reverse signs of aging.   From red light therapy and fasting options to specific nutrients and why your mitochondria love colorful veggies more than you do—this is the anti-aging roadmap you actually want to follow.   No gimmicks, no powders, no $400 serums. Just real tools to feel younger, stronger, and sharper from the inside out. Because getting older is inevitable—but aging tired, inflamed, and foggy is not. LInks & Resources: Journal Article: Hallmarks of aging: An expanding universe Carlos López-Otín, Maria A. Blasco, Linda Partridge, Manuel Serrano, Guido Kroemer; Volume 186, Issue 2, 19 January 2023; https://doi.org/10.1016/j.cell.2022.11.001 https://www.sciencedirect.com/science/article/pii/S0092867422013770 Amazon Links:  *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You*   Mito Red Light Panel: https://amzn.to/4mG3Ax9 Mito Red Light Therapy Glasses - Eye Protection for Red Light (600nm-900nm) - Goggles: https://amzn.to/4oKBiDw HigherDOSE Red Light Therapy Face Mask: https://amzn.to/4ctcIRN Dr. Dennis Gross FaceWare Pro Mask for Anti-Aging, Acne Treatment, and Skin Rejuvenation with Dual Red & Blue Light Therapy: https://amzn.to/42kFWO2    Pure Encapsulations Mitochondria-Supporting Supplements: Mitochondria ATP https://amzn.to/426au7i    NR Longevity https://amzn.to/4cpjsjD    B complex Plus https://amzn.to/4lj1yTD  B complex with PQQ and ALA https://amzn.to/4i3Kv54    CoQ 10 (active form Ubiquinol) https://amzn.to/4lisnHA    Acetyl-L-Carnitine 250 mg https://amzn.to/3G0eBJA Acetyl-L-Carnitine 500 mg https://amzn.to/4jmFxl1    Magnesium Glycinate https://amzn.to/4iWlvhx  Magnesium Citrate https://amzn.to/4ldRPy1    Saccharomyces boulardii (probiotic) https://amzn.to/3DXc4zg    Join the conversation: Share your thoughts with us on social media or in the comments! Subscribe, Share & Review:  🎙If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not neces

#167  - What Do Your Feelings Have To Do With Your Gut Health? with Miriam Jacobson​ What does unresolved trauma have to do with your nagging health symptoms? In this episode of Pretty Well, I sit down with Miriam Jacobson, a triple board-certified functional medicine dietitian and founder of Every Body Bliss. Miriam shares her story of losing her father in 9/11 to surviving breast cancer.  This eye-opening conversation reveals the hidden link between trauma, gut health, and hormones. We’re unpacking:✨ Why your symptoms might actually be unprocessed emotions in disguise✨ The gut–trauma connection that keeps women stuck in cycles of fatigue, bloating, and imbalance✨ Why diets fail (and what actually heals)✨ How to finally reconnect with your body so you can feel strong, radiant, and at peace If you’ve tried “all the things” and still don’t feel like yourself, this conversation could be the missing link. LInks & Resources: Website: https://www.everybodybliss.com/about-miriam Social: https://www.instagram.com/everybodybliss/ https://www.facebook.com/everybodybliss1   Join the conversation: Share your thoughts with us on social media or in the comments! Subscribe, Share & Review:  🎙If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#166  - Beyond Functional Medicine: Why Most Health Experts Can't Help Complex Chronic Illnesses with Dr. Mel Hopper Koppelman   What if your chronic complex health issues aren’t about needing more supplements or a new practitioner… but from a nervous system that’s been stuck in survival mode since childhood? In this episode of Pretty Well, I’m joined by Mel Hopper Koppelman—an expert in neurological healing who’s helping patients finally get better after functional medicine has failed.  We talk about the overlooked role of retained primitive reflexes, how childhood stress rewires adult health, and why your gut might still be leaky decades later (hint: it started long before gluten showed up). Mel breaks down why some people never fully heal from chronic fatigue, autoimmunity, mold toxicity, and even trauma—and what to do about it. You'll learn about the Cell Danger Response, what it means to truly “regulate your nervous system,” and why green smoothies might not be doing you any favors. Mel also unpacks in detail the 4 Stage Process of Recovering from Complex Chronic Health Issues.  If you’ve ever felt like you’re doing all the right things and still not getting better, this episode might flip everything you thought you knew about healing.   Connect with Mel: Website https://essays.synthesishealth.co/mel-hopper-koppelman/ Social https://www.instagram.com/synthesishealth.co/  https://www.facebook.com/melkoppelmanacupuncture    Join the conversation: Share your thoughts with us on social media or in the comments! Subscribe, Share & Review:  🎙If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#165  - 6 Shocking Triggers of Leaky Gut and Autoimmunity You’re Probably Missing (and How to Heal Them) If you’ve been told your gut issues are “just stress” or “no big deal,” pull up a chair—we’re about to get real. In this episode of Pretty Well, I’m breaking down the six sneaky root causes of leaky gut and autoimmunity that most people (and honestly, most doctors) completely miss. From gluten sensitivity and candida to parasites, SIBO, and nutrient deficiencies, we’ll dig into what’s actually going wrong under the hood—and why your immune system isn’t misfiring. Facts: Leaky gut isn’t just a GI issue—it’s the ignition switch for autoimmune conditions like Hashimoto’s, rheumatoid arthritis, skin disorders, and more. We’ll uncover the 3 Legged Stool of Autoimmunity and how to remove 1 or 2 of the legs to find real healing. You'll learn how gut permeability, microbiome imbalances, and chronic inflammation quietly fuel autoimmune disease—and more importantly, what you can do about it. If you’re tired of symptom-chasing and ready to get ahead of autoimmunity at the root level, this episode is your blueprint. Because you deserve more than just managing symptoms—you deserve to get real answers and actually heal.   Join the conversation: Share your thoughts with us on social media or in the comments! Subscribe, Share & Review:  🎙If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition  

#164  - Too Tired for Sex?  It’s Not You, It’s Your Nervous System...Here’s How To Fix It With The Sex Docs   Think your “normal” labs are telling the full story? Think again. In this episode of The Pretty Well Podcast, I’m joined by the brilliant (and hilariously direct) Dr. Cristina Romero-Bosch and Dr. John Robinson—aka The Sex Docs—for a no-holds-barred look at what’s really going on in women’s bodies in midlife. We break down the symptoms most doctors brush off—think fatigue, weight gain, low libido, anxiety, brain fog, and “just getting older” (insert eye roll).   Oh, and if you’re on the pill or ever have been? You’ll definitely want to hear how it can mess with your gut microbiome, immune function, and sex drive—sometimes long after you’ve stopped taking it.   They also explain why your poop is basically a hormone status report and what your sex life can reveal about your health. If you’re ready to stop settling for feeling “meh” and start getting real answers, this episode is your hormone-fueled wake-up call.   Amazon LInks & Resources: *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You*   Recommended Book:  Blind Spots - When Medicine Gets It Wrong, and What It Means for Our Health https://amzn.to/3XQW4FL   Connect with Drs. Bosch & Robinson: Website: https://hormone-zone.com  Social: https://www.instagram.com/thehormonezone/?hl=en  https://www.facebook.com/HormoneZone/  Podcast: The Longevity Protocol https://linktr.ee/longevityprotocolpod?lt_utm_source=lt_share_link#420118100    Join the conversation: Share your thoughts with us on social media or in the comments! Subscribe, Share & Review:  🎙If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#163  - The #1 Way to Reduce Inflammation with Udo Erasmus from Udo's Choice Oils You’ve seen Udo’s Choice supplements in virtually every health store —but do you know why these powerhouse oils are essential for your health (and why they’re either making or breaking your health)?  In this episode of Pretty Well, I sit down with Udo Erasmus—founder of Udo’s Choice oils, 40 year pioneer in the healthy oils movement, and author of Fats That Heal, Fats That Kill. Udo shares how modern food prep is silently fueling everything from chronic inflammation to hormone disruption to cancer development—and what to do instead. During our conversation, we talk about: the truth behind healthy fats; the oils that are powerfully wrecking your health; and why your body literally needs an oil change. We dive into omega-3s, omega-6s, and the nasty processing practices that turn "healthy" seed oils into full-blown poisons.  We also explore detox strategies, new biohacks to sweat out fat-soluble toxins, oil enemas (yep, you read that right), and how to stop frying your health—literally and figuratively. If you’re worn out, achy, or wondering why your “healthy” diet still isn’t working, this episode might be your wake-up call. Because the truth is: the right oils don’t just support your wellbeing—they make it or break it, and in the meantime, help you to look and feel amazing, inside and out. LInks & Resources: Website: https://udoerasmus.com/ Social: https://www.instagram.com/udoerasmus/ https://www.facebook.com/theudoerasmus/   *Udo's Choice Supplements/Oils: https://amzn.to/4dNk0k6  *Udo’s Books: https://amzn.to/3RG8mx4  *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You*   Join the conversation: Share your thoughts with us on social media or in the comments! Subscribe, Share & Review:  🎙If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!  Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.   If you tune into any of the following shows, you'll like ours too!  The Dr. Josh Axe Show, Wellness Mama, Dr. Ruscio Radio DC, Pursuit of Wellness with Mari Llewellyn, Just Ingredients Podcast, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, The Model Health Show, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, The Dr. Mark Hyman Show, Dr. Jockers Functional Nutrition

#162  - Every Woman Struggling with Hormones Needs to Hear This Gut Truth—Immediately. ANNIVERSARY EPISODE! ✨ You’ll Never Fix Your Hormones Until You Understand This About Your Gut. If you feel like you're doing everything "right" for your hormones—eating clean, taking the supplements, managing stress (or trying to)—but your symptoms keep coming back... this one’s for you. ✨To wrap up Pretty Well's 3rd season (and 3rd birthday!), I’m sharing a special episode based on a talk I gave to a group of seasoned practitioners about the real root causes of hormone imbalances—and why gut health is the missing piece almost no one is talking about. We’re diving into: The gut-hormone loop and why it’s not a one-way street How specific gut bacteria actually regulate estrogen (and how to fix them) Why your liver is packing estrogen like it’s taking out the trash—and what happens when it gets recycled instead The gut markers that reveal whether you’re headed toward hormonal imbalances Short chain fatty acids, prebiotics, and why fiber might just be your hormonal superpower Endotoxemia, beta-glucuronidase, and the test that shows it all The gut-thyroid axis and how leaky gut can silently mess with your thyroid The downstream effects of chronic stress, and how it steals your raw materials for making hormones (read: stress = hormonal havoc)  ✨Plus, I share the exact labs I run with clients, how to interpret them, and the three-step approach I use to: Heal the gut Balance hormones Calm the nervous system for lasting results 👀If you deal with hormonal imbalances, stubborn thyroid issues, chronic inflammation and fatigue—this episode is packed with science-backed takeaways you can actually use. The future of hormonal healing isn’t just about HRT or the right supplements. It’s about addressing your gut, resetting your nervous system, and finally breaking the cycle of doing everything "right" and still feeling off. ⭐️This one is loaded. Grab a pen.   💡Resources & Links: *As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You* Ora Organics protein powder  Ancient Nutrition Plant Protein Plus Pure Encapsulations Magnesium Glycinate  Belway Super Fiber  Tulsi Tea (Holy Basil)    ⭐️Join the conversation: Share your thoughts with us on social media or in the comments! ✨Subscribe, Share & Review:  🎙If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! ✨Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcas