High-Functioning. Healthy. Still Exhausted. Interview with Jared St. Clair from Vitality Radio

#204 - High-Functioning. Healthy. Still Exhausted. Interview with Jared St. Clair from Vitality Radio   Over time we’ve learned that having the health we want comes down to how much discipline we have: better habits, more consistency, tighter routines.   But what if the real reason those approaches keep falling short has nothing to do with what you’re doing—and everything to do with your nervous system?   In this delightfully real conversation with Jared St. Clair from Vitality Radio, we go there. Diving beneath the usual performance-driven wellness talk and into what actually moves the needle in your overall energy, wellness, and vitality.    We talk about patterns that look “high-functioning” but actually aren’t; why so many people feel a general sense of blah no matter how hard they try; and how pushing harder backfires when your nervous system is already overloaded.   This episode connects the dots between your biology, behavior, healing, and identity—with a lot of raw truths (and laughs) along the way.   It’s a grounded conversation about feeling safe, seen, and resilient.  If you’ve ever wondered why you know what to do but can’t seem to sustain it—or why rest feels wrong—you’ll love this episode.   In This Episode, We Talk About: Why willpower breaks down under chronic stress What “nervous system capacity” actually means in real life How high achievers unknowingly train themselves into burnout The difference between discipline and nervous system safety Why rest can feel like a threat—and how to rebuild tolerance for it How to create change that actually sticks (without forcing it)   Time Stamps   00:00 — Why discipline isn’t the problem we think it is 03:00 — Stress, adaptation, and the nervous system’s role in behavior 06:30 — High-functioning burnout: when things look fine but feel off 10:00 — Why pushing harder often makes symptoms worse 14:00 — Regulation vs. optimization: what actually creates resilience 18:00 — Relearning rest, recovery, and safety in the body 22:00 — Building capacity instead of chasing performance   Why This Conversation Matters Most wellness advice assumes your body is neutral and ready to comply. But when your nervous system is tapping out, no amount of discipline will work. Healing doesn’t start with better habits—it starts with creating enough safety and space for change to happen. This episode is a breath of fresh air—especially if you’re tired of trying harder and getting nowhere. Where to Find Jared Website: https://vitalitynutrition.com/pages/about-us?srsltid=AfmBOoqNMcBTmQ--3AVS4U0R75f3nstRJrxseq2xka5ClgOEOPso8lnb   Podcast: https://www.vitalityradio.com/listen/   Instagram: https://www.instagram.com/jaredsaint/  https://www.instagram.com/vitalityradio/    Where to Find Lisa Instagram: https://www.instagram.com/prettywell_podcast Website: https://lisasmithwellness.com Listen to The Pretty Well Podcast wherever you get your podcasts   Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such  advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date. ✨Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week.

#203 - Who Said You Had To Be Perfect To Be Well? With Dr. Kim Howes If you’ve ever thought, “I’m not feeling my best because I’m not doing all the things right,” this episode is going to hit. Because somewhere along the way, a lot of high-capacity people accepted the idea that wellness equals doing all the things - just right. Perfect routines. Perfect mindset. Perfect food. Perfect supplements. Perfect activity. Perfect body.  And that? That’s exhausting. And... It's a lie. In this episode of Pretty Well, I sit down with Dr. Kim Howes to unpack the quiet pressure so many of us carry: the belief that feeling great requires us to be perfect. And we get very honest about how that belief is keeping you stuck in cycles of over-functioning, analysis paralysis, and never quite feeling like you’re “there.”  This is not a fluffy “just love yourself more” conversation. It’s nuanced. Grounded. Practical. And if you’re someone who does all the right things but still feels like you’re failing at them? You’re going to feel very seen. In This Episode, We Cover: [02:10] The Real Roots of Perfectionism  Dr. Howes breaks down how perfectionism isn’t about high standards — it’s often about protection. Protection from rejection. Criticism. Not feeling enough.  You’ll start to recognize how this pattern may have quietly shaped your relationship with food, productivity, health, and even rest. [07:45] The Hidden Cost of “Doing Everything Right” We talk about the mental load of constantly trying to optimize yourself — and why it creates more nervous system activation than progress.  If you’ve ever thought: “Why am I still tired?” “Why doesn’t this feel easier?” “Why do I feel behind even when I’m ahead?” This section will hit. [14:30] When Wellness Becomes Another Performance There’s a difference between supporting your health and performing your health. We unpack how wellness culture can subtly reinforce the idea that you are only as good as your discipline. And how that belief undermines self-trust over time. [21:55] Self-Compassion (Without the Eye Roll) Not the soft, vague version. The evidence-based, nervous-system-regulating, behavior-changing version.  Dr. Howes explains why self-compassion actually increases accountability and follow-through — instead of making you complacent. This is the part most high achievers misunderstand. [29:40] How to Interrupt the “Never Enough” Loop We get practical here. What to say to yourself in real time. How to catch the inner critic before it runs the meeting. How to build standards without building shame. Small shifts. Big relief. Why This Episode Matters Because if you secretly believe: I should be further by now I shouldn’t struggle with this If I were stronger, I’d have figured it out …then perfectionism is likely running more of your life than you realize. And the irony? The more you chase perfect wellness, the further you drift from actually living the life you love. This conversation isn’t about lowering your standards. It’s about removing the internal pressure that’s keeping you tense, reactive, and quietly dissatisfied — even when you’re doing everything “right.” If this episode resonates, share it with someone else who holds themselves to impossible standards. And if you’re ready to stop performing wellness and actually feel amazing — this is where to start. 🔗 Resources & Links -  Connect with Dr. Kim: Website: DrKimHowes.com Instagram & TikTok: @drkimberlyhowes   💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such  advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#202 - Your Body Remembers: How Stored Emotions Shape Your Health, Success, and Relationships with Riana Malia Ever wonder why, no matter how much work you’ve done toward healing and life goals, you still hit the same walls—repeated patterns, anxiety, or that “stuck” feeling you can’t quite name? What if you don’t need to work on yourself anymore—what if it’s more about clearing old, inaccurate messages ? In this episode, I sit down with Riana Malia, creator of Quantum Time Release (QTR) and Quantum Goal Setting, to explore how stored emotions, subconscious patterns, and energetic imprints shape your physical health, your relationships, and even your sense of success. If you’ve ever rolled your eyes at words like “quantum” or “energy work,” stay with me—because this one’s rooted in neuroscience, not hocus pocus or woo. Riana breaks down how unresolved emotions literally alter your nervous system, and how releasing them can create measurable shifts in your body and your life. 🌿 We Get Into: What’s really happening neurologically when emotions get “stuck” The science behind Quantum Time Release (and why it’s evidence-based) The difference between mindset work and full-body transformation How to tell if your body is still carrying old emotional baggage A simple process you can try today to feel that energetic shift instantly How to live in alignment — where your nervous system, beliefs, and biology are finally on the same team   What I love about Riana’s work is that it reminds us: healing isn’t just biochemical. It’s emotional, energetic, and deeply personal. Your body isn’t betraying you—it’s communicating with you. Those patterns and triggers aren’t flaws; they’re feedback. Once you see them as data—not drama—you can finally release what’s outdated and start creating something new. You don’t have to carry old stories, limiting beliefs, or emotions just because they’ve been there a long time. The moment you realize your nervous system can relearn safety, everything starts to shift.   Pause for a second and ask yourself: What’s one emotional pattern or belief you’re ready to release—and what new version of yourself are you ready to make space for? Then, go check out Riana’s resources (linked below). And if you loved this conversation, share it with a friend who’s also ready to swap burnout and old programming for freedom, vitality, and glow. 🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Riana’s website: rianamalia.com  Riana’s Instagram: https://www.instagram.com/rianamalia/?hl=en Riana’s FB: https://www.facebook.com/RianaMalia Riana’s LinkedIn: https://www.linkedin.com/in/rianamalia   💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such  advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#201 - Stop the Hustle: How Doing Less Can 10x Your Success with Brannon Poe, CPA, Author, Founder of Poe Group Advisors & Accounting Practice Academy   Create More Time, Profit & Freedom—Without Burning Out What if the key to greater success wasn’t doing more—but finally doing less?   In this episode, I talk with Brannon Poe, a CPA and entrepreneur who’s redefining what it means to “have it all.” Brannon helps accounting firm owners build, buy, and sell thriving practices—but the brilliance of his work isn’t just in business strategy. It’s in teaching high performers how to reclaim time, profit, and freedom without losing their sanity (or their marriages) in the process. We dig into how he discovered the power of margin, mindset, and unplugged vacations—and how every overextended professional can apply these same principles to their own lives. You’ll hear: Why busy is the new burnout—and how to stop wearing it like a badge of honor. The deceptively simple mindset shift that separates exhausted achievers from calm high-performers. How a cruise, a laptop ultimatum, and a good wife sparked Brannon’s “freedom revolution.” The truth about why stepping away (literally) makes your business—and your brain—work better. The 3-bucket strategy for reclaiming your calendar and your creativity. Why the most successful people he knows are also the most balanced. This conversation will challenge the part of you that thinks you can’t slow down. Step in closer: you can—and your work, health, and happiness will thank you.   🔥Takeaway: It’s not about doing it all. True success isn’t built on hustle—it’s built on margin. When you believe life can work better, it does.   💎 You’ll Learn Why busy isn’t a badge of honor—it’s a red flag. How Brannon’s “Unplugged Vacation” changed his life (and saved his sanity). The mindset shift that separates thriving business owners from burned-out ones. How to build true margin into your days—even if you think you can’t. The underrated link between mental health, leadership, and profitability. How to create space for better ideas, deeper focus, and actual joy.   🕰️ Episode Timestamps [00:02:15] – Meet Brannon Poe: The CPA who built a freedom-based business model. [00:05:20] – The cruise that changed everything—and the laptop that almost went overboard. [00:08:40] – Why the most successful people Brannon knows work less (and earn more). [00:12:10] – How the “Strategic Coach” method reframed his relationship with time. [00:14:55] – The first baby step to reclaim your weekends (and your sanity). [00:19:30] – The power of intentionality—and why “just a quick email check” is your downfall. [00:22:50] – The mindset myths keeping you stuck in stress and scarcity. [00:27:45] – How to stop wearing busy like a badge of honor. [00:31:00] – The 3-Bucket Tool: A simple framework for delegating and letting go. [00:37:10] – Why real creativity and leadership only happen when you unplug. [00:45:00] – Brannon’s wellness nonnegotiable: 25 years of consistent movement and mental clarity. [00:49:30] – The one belief that changes everything (and how to finally embody it).   🔗 Resources & Links: Brannon's books: https://amzn.to/4rtK0ad   Brannon’s website: https://poegroupadvisors.com  Instagram: https://www.instagram.com/poegroup/ YouTube channel: https://www.youtube.com/channel/UCniu-SWqezXDabYtGMXK9Iw LinkedIn: https://www.linkedin.com/company/poe-group-advisors/  💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such  advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

 #200 - Miracle Cure or Internet Hype? The Truth About Castor Oil Castor oil is having a moment. Scroll social media for five minutes and you’ll see it: “Cured my endometriosis.” “Detoxed my liver.” “Regrew my hairline.” “Healed… well, everything.” And when something is suddenly the solution to literally every problem… it’s time to pause. Because while castor oil is absolutely powerful, not every claim floating around the internet deserves your blind trust (or all of your body parts). In this episode, I break down what castor oil actually is, what it’s scientifically supported for, what I personally use it for, and what I absolutely would not recommend—especially if you’re pregnant or thinking about putting it near your eyeballs. If you’ve been curious about castor oil packs, anti-aging benefits, hair growth hacks, stretch mark reduction, or lymphatic detox claims… this episode is your grounded, evidence-based (with a dash of anecdotal honesty) guide. What You’ll Learn in This Episode What castor oil is made of (and why omega-9 fatty acids matter) FDA-approved uses vs. influencer folklore Whether castor oil actually helps with constipation Skin barrier repair, anti-aging, and collagen support Hair growth, scalp health, and rosemary oil synergy Castor oil for scars, stretch marks, arthritis, and cracked heels The truth about castor oil packs for liver detox Regular vs. Jamaican black castor oil—is there a difference? Side effects, safety, and when to absolutely avoid it Timestamps 00:00 – Castor oil: miracle cure or marketing frenzy? 01:00 – Why the FDA cracked down on exaggerated claims 02:00 – What castor oil actually is (hello, omega-9 fatty acids) 04:30 – What it’s officially approved for 05:00 – Would I drink it for constipation? 06:30 – Traditional uses: skin conditions, infections, inflammation, lymphatic support 07:30 – Skin benefits that actually make sense 08:00 – Fine lines, wrinkles, and collagen support (why it may help) 09:00 – How to use it for hair growth  10:30 – Acne: helpful or hormonal disaster? (Bio-individuality matters) 12:00 – Castor oil packs for liver detox—worth it? 13:00 – Thyroid application (yes, I use it for Hashimoto’s support) 14:00 – Stretch marks & scars: how to use heat to enhance absorption 16:00 – Anti-aging layering method (this is worth the price of admission) 17:00 – Lips: hyaluronic acid + castor oil combo 18:00 – Cracked heels, cuticles, and nail growth 20:00 – The fern experiment (because why not?) 21:00 – Jamaican black castor oil vs. regular: which is better? 22:00 – Side effects and when not to use it 23:00 – Pregnancy warning (seriously, a hard no) 24:00 – My honest verdict Let’s Talk About What’s Real Castor oil is rich in ricinoleic acid—an omega-9 fatty acid with anti-inflammatory properties. That’s the magic. It’s thick. It’s deeply emollient. It seals moisture in like a champ. Which makes it excellent for: Dry skin Eczema-prone areas Crepey skin in perimenopause and menopause Fine lines (temporarily plumping through hydration) Cracked heels Dry cuticles Scalp nourishment And when you layer it correctly, it acts like a sealant to hold hydration in. I personally use it nightly on my face, neck, thyroid area, lips, and brows. Am I shiny before bed? Yes. Do I care? Not even a little. What I’d Be Careful With Internal use for constipation (very effective but not my first-line recommendation) Anything near your eyes (I woke up with red, burning, and irritated eyes) Vaginal dryness or sensitive internal use (research first, please) When To Never Use It Pregnancy (it induces labor) Castor Oil & Hormones As estrogen drops in perimenopause and menopause, skin becomes thinner, drier, and less elastic. This is where castor oil shines—literally and figuratively. It supports: Skin barrier repair Moisture retention Elasticity appearance That “spring back” we start to lose Is it Botox? No. Is it still amazing and affordable? Absolutely. Bottom Line Is castor oil a cure-all? Nope. Is it a potent, multi-use, low-risk tool? Yes. In a world where we’re constantly sold $200 serums and complicated 12-step regimens, there’s something refreshing about a humble glass bottle that’s been used for centuries. If you try it: Buy organic Make sure it’s in a dark glass bottle Patch test first Use cotton (preferably organic), not polyester, when covering treated areas And maybe—just maybe—pour it into something beautiful so you’ll actually remember to use it. One More Thing Pretty Well was shared more than 94% of other shows in Spotify Wrapped this year. That’s because of you. You share it. You text it. You send it to friends who need better information without the hype. And that means everything to me. If this episode helped you to decode the castor oil craze (or prevented you from putting it in your eyes), do me a favor and share it with a friend. 🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): This is the Castor Oil I Use: https://amzn.to/4anhFMD  Love these organic cotton castor oil wraps: https://amzn.to/4rOdGP0  More castor oil goodies: https://amzn.to/4qHxAu8  Beautiful glass decanter (small): https://amzn.to/4b0eCcr    ✨Join the conversation: Share your thoughts with us on social media or in the comments!   🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such  advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#199 - The Real Glow Up: Healing Chronic Issues From The Inside Out with Kat Vong If you’ve ever looked in the mirror and felt betrayed by your own skin… If you’ve been told “it’s just genetic” or “here’s another prescription”… If you’re quietly wondering whether something deeper is going on— Stop scrolling. This episode is the one you’ve been waiting for. Today I’m joined by my friend Kat Vong—host of the Well Done podcast and founder-in-the-making of a clean beauty brand for women with chronic skin struggles. Kat’s story is raw, emotional, and wildly empowering. After years of battling off-and-on eczema that left her in physical pain and emotional exhaustion, Kat's body erupted in severe eczema just three weeks before her wedding. We’re talking weeping wounds. Steroid injections. Oral steroids. Topicals on repeat. And that was just the beginning. What unfolded over the next several years included topical steroid withdrawal, toxic overload, leaky gut, postpartum depression, a NICU stay with twins at UCLA—and ultimately, a complete identity shift that changed everything. This conversation is about more than eczema. It’s about the skin–gut–toxin connection. It’s about stress, identity, and the nervous system. It’s about what happens when you decide to heal—and cut off every other option. The best news - whether it's your skin or something else, healing.is.possible. In This Episode, We Cover: Heavy metals, phthalates, parabens—and how toxic burden shows up in your skin Leaky gut and why “everything” can suddenly become a trigger Why detox can initially make flares worse The missing piece in chronic healing: identity and mindset The hidden dangers of long-term topical steroid use What topical steroid withdrawal (TSW) actually looks like The beauty industry’s blind spots—and what needs to change Practical skin barrier repair from the inside out How meditation rewires your biology (yes, really) Timestamps 00:00 – Meet Kat: severe eczema, beauty industry insider, and the wedding-week flare from hell 02:00 – Three types of steroids in three weeks (and why that mattered later) 03:30 – When the flares came back worse than before 05:00 – Discovering topical steroid withdrawal (TSW) and sleeping on towels 08:00 – The functional testing that changed everything: toxins, gut, inflammation 09:30 – Heavy metals, parabens, phthalates, mold—and why her practitioner was shocked 11:00 – Leaky gut, gluten markers, and the “everything is a trigger” phase 12:00 – Detox + TSW: when healing looks worse before it gets better 13:30 – Pregnancy, temporary glowing skin, and the devastating steroid shot before delivery 15:00 – NICU, postpartum depression, and the emotional toll of skin disease 18:30 – The surprising non-food trigger most people ignore: toxic burden 20:00 – Stress as gasoline on the inflammatory fire 21:30 – “You can’t drain the bathtub if the faucet’s still running.” 22:30 – Identity work: “I am someone who has eczema” vs. “I am someone who heals.” 26:00 – The meditations that changed her brain (inspired by Joe Dispenza and his books Breaking the Habit of Being Yourself and You Are the Placebo) 29:00 – The desperation loop that keeps people stuck 30:00 – Decide vs. choose: cutting off every other option 31:30 – Skin barrier repair explained simply (bricks + mortar analogy) 34:00 – Makeup, shame, leadership, and not feeling “enough” in the beauty industry 37:00 – Beauty, identity, and self-worth beyond appearance 39:00 – If you feel stuck, here’s what you need to hear 41:00 – Turning pain into purpose 42:00 – Kat’s upcoming clean beauty brand for chronic skin conditions Let’s Talk Root Causes What struck me most in this conversation? It wasn’t just the heavy metals or the leaky gut (although yes, those matter). It was this: You cannot heal in the same identity that created the illness. I’ve seen this over and over in clinical practice. We can remove inflammatory foods. We can support detox pathways. We can rebuild the gut lining. But if someone still believes, deep down, “This is just who I am”… the body listens. Kat didn’t just detox her liver. She detoxed her identity. And that’s where the shift happened. If You’re Struggling with Chronic Condition Right Now… Here’s your gentle but firm nudge: Get proper testing. Guessing is exhausting. Reduce inflammation first (you can’t drain a bathtub with the faucet running). Support detox pathways before aggressive detox. Repair the gut lining. Regulate the nervous system daily. Decide that healing is happening—even if your eyes haven’t caught up yet. Your body is not broken. It’s communicating. And as someone who has walked countless women through chronic conditions, autoimmunity, skin flares—I can tell you: when we address toxins, gut integrity, stress, and identity together… things change. Connect with Kat Follow Kat’s amazing journey and podcast: Instagram: @thewelldonepod Personal page: @iamkatvong Website: thewelldonepod.com Her upcoming clean beauty line is being formulated specifically for women who have felt invisible in the makeup aisle. And honestly? It’s about time. If this episode resonated, send it to the friend who keeps saying, “It’s just my hormones,” or “I guess I just have sensitive skin.” Sometimes it’s not just sensitive skin. Sometimes it’s your body asking for a new story. And that story? It can end very differently than it began.   ✨Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  Instagram: https://www.instagram.com/prettywell_podcast/   Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such  advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#198 - Got Brain Fog? Get Your Focus Back. Interview with Judy Gaman   Pretty Well Podcast: Judy Gaman on Brain Optimization, Longevity & Cognitive Health What if your brain fog, fatigue, or “I just can’t focus” moments aren’t about age — but small, daily habits that for the most part, go unnoticed? In this week’s Pretty Well episode, I sit down with Judy Gaman, CEO of Executive Medicine of Texas, bestselling author, frequent healthy living expert on Fox News Radio, and host of Stay Young America. Judy is a powerhouse in preventive medicine, longevity, and brain optimization — and she’s sharing what she’s learned from decades of helping high-performing patients reclaim their energy, clarity, and focus. We talk about everything from brain mapping and neurofeedback to why multitasking is wrecking your nervous system (and what to do instead). Judy also shares incredible insights from her late 100-year-old best friend, Lucille — including how connection, laughter, and purpose might just be the most powerful medicine of all. This conversation is equal parts science, story, and soul — with plenty of practical steps you can start today to keep your brain sharp for decades to come and live a life of joy.   ⏰ Timestamps: 00:00 – The truth about “drug and drop” medicine vs. true prevention 02:45 – Why personalized goals are the foundation of lasting wellness 06:50 – How brain mapping and neurofeedback reveal hidden stress patterns 10:30 – The link between grief, trauma, and cognitive decline 19:30 – How to reset your nervous system in a world that never stops 23:00 – Neuroplasticity: how your brain can actually heal itself 28:45 – The science of laughter, positivity, and emotional healing 31:00 – Artificial sweeteners, gut-brain health, and shocking research from Harvard 38:45 – Lessons from Lucille: brain longevity from a 100-year-old firecracker 42:15 – Finding purpose, giving back, and keeping your brain young   💡 You’ll Learn: The real reason your brain feels foggy — and what your phone has to do with it How brain mapping can reveal the effects of grief, trauma, and overwork Why multitasking is one of the biggest lies we’ve been sold The five daily habits that sharpen focus and slow cognitive aging The surprising research on artificial sweeteners and brain confusion How laughter, purpose, and community literally rewire your brain for health   🌿 Empowering Takeaway: You don’t need a total life overhaul to protect your brain — you need awareness, intention, and small daily choices that nurture your nervous system instead of draining it. Healing your brain begins when you slow down, tune in, and remember that your body is wired to repair itself when given the chance. 🎧 Listen now to rediscover your focus, vitality, and purpose — and to be reminded that midlife isn’t the beginning of decline. It’s the moment your wisdom meets clarity.   🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Judy’s website: https://www.judygaman.com/about-judy Executive Medicine of Texas: https://www.emtexas.com/ Judy’s book Love, Life, and Lucille: Lessons Learned from a Centenarian https://amzn.to/4hD98XJ   💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such  advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#197 - Reverse Bone Loss Naturally — With 4 Clinically Proven Nutrients to Prevent Fractures. Interview with Dr. John Neustadt   Why Calcium Isn’t the Answer to Strong Bones (and What Actually Is) — with Dr. John Neustadt If you’ve ever been told, “Just take calcium for your bones,” this episode is going to blow your mind. Lisa sits down with Dr. John Neustadt, naturopathic doctor, bestselling author of Fracture-Proof Your Bones, and founder of NBI Health, to uncover what really causes — and reverses — osteoporosis. It turns out, bone health isn’t just about bone density. And the scary truth? The standard “treatments” may actually make bones more brittle. From medication-induced bone loss to how to choose supplements that actually work (and aren’t a waste of money), Dr. Neustadt breaks down the science in a way that’s refreshingly clear — and shockingly empowering. You’ll learn: 🦴 Why bone density tests miss more than half of people at risk for fractures 💊 The most common meds (SSRIs, PPIs, and even osteoporosis drugs!) that destroy bone 🥦 The diet that reduces fracture risk by 20% — and the one that speeds up bone loss 🏋️‍♀️ The #1 exercise most women shouldn’t do if they have osteoporosis 🔬 The 4 nutrients clinically shown to reduce fractures — not just improve bone density 🧠 Why magnesium might be a must for mood, sleep, and energy — but not for bones ☀️ How to use vitamin D, calcium, and K2 (MK-4 form only!) to actually build strong bones ⚠️ The truth about strontium supplements — and why he refuses to recommend them This is one of those episodes you’ll want to save, share, and send to every woman you know over 40.   ⏰ Timestamps 03:00 – Why bone density isn’t the full story 06:30 – The shocking problem with SSRIs and bone loss 07:30 – PPIs, Fosamax, and the medications that make bones weaker 10:00 – The real goal: fracture prevention, not bone density 12:00 – Why most osteoporosis drugs fail — and how to ask your doctor the right questions 18:00 – When medications make sense — and when to skip them 21:00 – How much protein you really need for strong bones (and it’s more than you think) 24:00 – The exercise myth that’s breaking women’s backs 28:00 – The one “core workout” to avoid if you have osteoporosis 32:00 – The real reason calcium supplements don’t work — and what to do instead 36:00 – The four nutrients that actually reduce fracture risk 40:00 – How to find the right calcium + K2 + D3 combo (and why MK-4 matters) 43:00 – The easiest way to know how much calcium you really need 51:00 – How to build your own bone-strengthening lifestyle 52:00 – The link between sleep, social connection, and fracture recovery 53:00 – Where to get Dr. Neustadt’s book and resources   🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Dr. John Neustadt’s website: https://www.nbihealth.com/ Dr. John Neustadt’s book - Fracture Proof Your Bones: https://amzn.to/4nPicKR  Dr. John Neustadt’s Bone Health supplements: https://amzn.to/43ECcrZ  Pure Encapsulations Magnesium Glycinate: https://amzn.to/47vBX3D    💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such  advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#196 - Stop Hair Loss: Hormones, Stress & What Actually Works Hair loss isn’t just cosmetic — it’s a biological signal. And if you’ve ever watched clumps of hair collect in the shower, you know exactly how unsettling hair shedding can be. In this deeply personal episode, Lisa breaks down hair loss causes, why it often shows up during already stressful seasons of life, and what actually helps reverse it — without panic, gimmicks, or jumping straight to pharmaceuticals. Drawing from both functional medicine research and lived experience, this episode connects the dots between stress hormones, DHT, thyroid health, inflammation, nutrition, and insulin resistance — and explains why hair loss is rarely about “just hair.” If you’ve been told it’s genetic and there’s nothing you can do… this conversation may change everything.  In this episode, you’ll learn: Why up to 40% of women experience hair loss — and why it often hits during perimenopause, menopause, post-partum, or prolonged stress The difference between autoimmune hair loss, hormone-driven hair loss, and stress-induced shedding How cortisol, insulin resistance, thyroid dysfunction, and DHT quietly sabotage hair growth The most common everyday habits that worsen hair loss (even when you’re doing “everything right”) Evidence-backed lifestyle shifts, foods, supplements, and scalp strategies that actually support regrowth What finally helped Lisa stop excessive shedding after a major life transition — and why consistency matters more than perfection This is a compassionate, science-backed roadmap for anyone who’s tired of feeling scared, frustrated, or alone in their hair loss journey — and wants real answers that address the root cause.  Episode Timestamps 00:00 – Why hair loss often shows up during stress, grief, or hormonal change 04:45 – What’s normal shedding vs. a red flag 09:15 – The two main categories of hair loss (and why it matters) 13:30 – Hormones, DHT, and why women lose hair differently than men 19:45 – Lifestyle habits quietly damaging hair growth 26:30 – Nutrition for hair regrowth: what actually helps 31:45 – Supplements that support hair (without pill overload) 37:30 – Scalp care, circulation, and what finally stopped the shedding Final takeaway: Hair loss is rarely random — and it’s almost never “just aging.” It’s information. When you listen to the signals your body is sending and address the root causes, regrowth is often possible. And just as importantly, you’re not broken — you’re responding to stress, change, and biology in a very human way. If you or someone you love is quietly panicking every time you wash your hair, this one’s for you. Keywords: hair loss, female hair loss, hormonal hair loss, stress hair loss, hair thinning, hair regrowth, perimenopause hair loss, menopause hair loss, thyroid hair loss, functional medicine 🔗 Resources & Links  (For Referrals, I Earn A Small Discount on My Nutrafol Orders From Qualifying Purchases): Nutrafol Referral Code (Save $20 on your first subscription): https://share.nutrafol.com/x/t9xXCk 💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/   Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such  advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

#195 - From Bullsh*t to Botox: The Real Secret to Aging Beautifully with Sandra Lena Silverman If you’ve ever looked in the mirror and thought, “Maybe if I just fix this one thing…” — this episode will stop you in your tracks (and probably make you laugh, cry, and rethink your skincare drawer). This week, Lisa sits down with Sandra Silverman, author of From Bullsht to Botox* — a raw, hilarious, and deeply healing memoir about beauty, self-worth, and what happens when we finally stop outsourcing our validation. Sandy has done everything — facelifts, liposuction, lasers, lymphatic sculpting, microcurrent tools, and the full emotional transformation that comes after realizing no procedure can fix a wound that started in childhood. Her story is as real as it gets: she opens up about adoption, trauma, toxic love, divorce, and the slow, powerful process of learning to love yourself from the inside out. We also dive into the practical stuff — from the lymphatic hacks that slim and de-bloat in minutes to skincare products that actually work (spoiler: one costs $17 on Amazon). You’ll learn: 💔 How childhood wounds can shape our adult relationships — and how to break the cycle 🌸 What it really means to choose yourself (and how to know when it’s time) 🪞 How beauty work becomes healing work when it’s done with self-love, not self-rejection 💆‍♀️ The daily lymphatic routine that transformed Sandy’s body and skin 🧴 The $14 Korean skincare finds she swears by 🔥 Why women in midlife are redefining beauty — one honest conversation at a time This isn’t your typical “anti-aging” chat. It’s a masterclass in self-respect, resilience, and reclaiming your power — one lymphatic massage and boundary at a time. ⏰ Timestamps 02:00 – The comment that triggered decades of body perfectionism 06:00 – How childhood trauma shaped her search for love and approval 10:00 – When beauty becomes a coping mechanism 12:00 – The puffiness mystery: how lymphatic drainage changed everything 15:00 – The DIY tools that actually work for cellulite and contouring 17:00 – Microneedling for crepey skin and the vitamin combo she swears by 22:00 – Her favorite Korean skincare finds under $20 24:00 – Why the “next procedure” never delivers lasting happiness 30:00 – The morning and evening anti-aging routines that actually move the needle 41:00 – Beauty as authenticity — why filters and AI faces are destroying self-worth 44:00 – When to stop chasing “perfect” and start cultivating peace 46:00 – The ultimate lesson: choose yourself and love yourself   🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You): Sandy’s website: https://www.sandralenasilverman.com/ Sandy’s book - From Bullsh*t to Botox: https://amzn.to/3WyrEa9 Obagi Vitamin C Serum: https://amzn.to/4ofMx5Z  D’Alba Facial Products: https://amzn.to/3JpxGac  💥 Join the conversation: Share your thoughts with us on social media or in the comments! 🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week! Contact Lisa: Website: www.lisasmithwellness.com  IG: https://www.instagram.com/prettywell_podcast/ Disclaimer:  Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such  advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.