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

The Biology of Belief Part 2: Why Your Body Won’t Let You Change (Even When You Know What to Do)

The Biology of Belief Part 2: Why Your Body Won’t Let You Change (Even When You Know What to Do)
Ever notice how your brain can be fully on board… and your body is like, “absolutely not”?
Yeah. That’s where we’re going today.
This episode starts with me sitting at my kitchen table, realizing I was basically inhaling my food like a Labrador… again.
And what that moment uncovered had nothing to do with habits. You can understand something completely… and still watch yourself not do it.
Not because you don’t care or lack discipline.
But because something deeper hasn’t shifted yet.
This is the part most people never get an explanation for.
Why the habits don’t stick. Why the patterns keep repeating.
In Part 2 of the Biology of Belief series, we’re going inside the mechanics of that gap. We talk about how your body has been programmed to respond.
This isn't about learning more or trying harder. It’s about the patterns your system has rehearsed so many times that they’ve become automatic.
In this episode, we cover:
• Why knowing what to do doesn’t mean your body is available to do it
• How self-talk becomes either makes or breaks your habits, goals, and dreams
• Why emotions program your nervous system
• Why affirmations don’t work unless they're connected to feeling
• How repeated thoughts shape stress, inflammation, and behavior
• The connection between subconscious patterns and daily habits
• A simple way to start shifting patterns without forcing change
 
Timestamps:
00:00 When your brain agrees but your body doesn’t follow
02:15 Why this isn’t about habits or discipline
03:15 How the limbic system overrides logic
05:00 Why your body can feel unsafe even when life looks stable
07:40 The bigger question behind thoughts and biology
10:00 How your internal dialogue becomes instruction
13:10 Why repetition alone doesn’t rewire your system
15:00 The missing link behind habits that don’t stick
 
The takeaway:
You’re not stuck because you don’t know enough.
You’re stuck because your system is still running a pattern that feels safer than change.
And until that pattern shifts, your body will keep choosing what’s familiar… even if it’s frustrating.
If this episode made you see yourself a little more clearly, that’s real progress starting to take root.
If you want a place to begin shifting those patterns, the Morning Mindset Journal is linked in the show notes.
It gives you a simple way to start changing the signal consistently. ❤️
Follow the show so you don’t miss Part 3, where we bring this together and talk about what it actually looks like to become your next level self.
🔗 Resources & Links: The Morning Mindset Journal (it's free!) http://lisasmithwellness.com/the-morning-mindset-journal
✨Join the conversation: Share your thoughts with us on social media or in the comments!
🎙 Subscribe, Share & Review: If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts!
Your support helps us reach more people who need these insights.
Thanks for tuning in to Pretty Well! See you next week!
Contact Lisa: Website: www.lisasmithwellness.com
IG: https://www.instagram.com/prettywell_podcast/
Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine. The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

The Biology of Belief Part 1: Why Your Body Doesn’t Feel Safe

#205: The Biology of Belief Part 1: Why Your Body Doesn’t Feel Safe
-Your Body Is Listening to Something You’re Not Aware Of
 
Ever have that feeling where nothing is technically wrong…
but your body is bracing?
You’re doing the things.
Eating well. Taking care of yourself. Staying on top of it.
And yet there’s this low-level tension running in the background like your system never fully powers down.
This is where we start.
Because what if that feeling isn’t random…
and it’s not something you need to fix?
Let me say something that might rattle the wellness algorithm a little:
What if it’s actually your body doing exactly what it was designed to do?
In this first episode of the Biology of Belief series, we’re zooming out and looking at the foundation most people never think about.
The signal your body is constantly reading.
The one that determines whether you heal, regulate, and expand…
or whether you stay guarded, braced, and in protection mode.
And here’s the part that changes everything once you see it:
Your body isn’t responding to what you know.
It’s responding to what it detects.
What we get into in this episode:
There’s a moment in this episode that starts with something simple. Standing in the kitchen, holding a cup of tea, realizing your body is already ten steps ahead of your day.
Nothing is wrong. But nothing feels settled either.
That moment opens the door to a much bigger question.
What is your body actually responding to?
We talk about why symptoms aren’t random, why your body doesn’t operate on logic, and how your nervous system is constantly scanning for safety before your conscious mind even catches up.
This is the foundation everything else builds on.
In this episode, we cover:
Why your body prioritizes safety over everything else
The difference between what you know and what your body detects
Why doing everything right doesn’t always lead to results
How symptoms like fatigue, gut issues, and anxiety are protective signals
The role of predictability in calming your nervous system
How self-trust is built through small, consistent actions
Why pace and pressure shape your physiology
Timestamps:
00:00 That constant “on” feeling you can’t quite explain
02:00 The kitchen moment that sparked a different question
03:15 Why your body doesn’t care how much you know
05:00 Protection mode vs growth mode and what your symptoms are telling you
07:00 Why logic doesn’t change how your body responds
09:00 Predictability as a signal of safety
12:00 How urgency keeps your body in stress mode
15:00 Why consistency matters more than intensity
The takeaway:
Your body isn’t fragile.
It’s adaptive, intelligent, and constantly working to protect you.
And when it doesn’t feel safe, it will always choose protection over healing.
Not because it’s broken.
Because it’s doing its job.
If this episode made something click, stay with that.
That awareness is where this whole series begins.
If you want a simple place to start applying this, the Morning Mindset Journal is linked in the show notes. It’s a quick, structured way to build consistency and start sending your body a different signal.
Follow the show so you don’t miss Part 2, where we get into why knowing what to do still doesn’t translate into change.
🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You):
Free! The Morning Mindset Journal – A 5–10 minute daily structure to build predictability, coherence, and internal safety (free link in show notes).
 
Where To Find Me
Website:  www.lisasmithwellness.com  
Instagram: https://www.instagram.com/prettywell_podcast/
YouTube: https://www.youtube.com/@ThePrettyWellPodcast 
Podcast: The Pretty Well Podcast (on Apple, Spotify, and everywhere you listen)
 
Your body isn’t broken.
It’s responding intelligently.
When belief becomes biology, healing starts to make sense.
Stay, Pretty Well.
💥 Join the conversation:
Share your thoughts with us on social media or in the comments!
🎙 Subscribe, Share & Review:
If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!
Disclaimer: 
Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.
The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such 
advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

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.

Who Said You Had To Be Perfect To Feel Good? With Dr. Kim Howes

#203 - Who Said You Had To Be Perfect To Feel Good? With Dr. Kim Howes
If you’ve ever thought, “I’m not feeling my best because I’m not doing all the things right,” this episode is going to hit.
Because somewhere along the way, a lot of high-capacity people accepted the idea that wellness equals doing all the things - just right. Perfect routines. Perfect mindset. Perfect food. Perfect supplements. Perfect activity. Perfect body. 
And that? That’s exhausting. And... It's a lie.
In this episode of Pretty Well, I sit down with Dr. Kim Howes to unpack the quiet pressure so many of us carry: the belief that feeling great requires us to be perfect. And we get very honest about how that belief is keeping you stuck in cycles of over-functioning, analysis paralysis, and never quite feeling like you’re “there.” 
This is not a fluffy “just love yourself more” conversation.It’s nuanced. Grounded. Practical.
And if you’re someone who does all the right things but still feels like you’re failing at them? You’re going to feel very seen.
In This Episode, We Cover:[02:10] The Real Roots of Perfectionism Dr. Howes breaks down how perfectionism isn’t about high standards — it’s often about protection. Protection from rejection. Criticism. Not feeling enough. You’ll start to recognize how this pattern may have quietly shaped your relationship with food, productivity, health, and even rest.
[07:45] The Hidden Cost of “Doing Everything Right”We talk about the mental load of constantly trying to optimize yourself — and why it creates more nervous system activation than progress. If you’ve ever thought:“Why am I still tired?”“Why doesn’t this feel easier?”“Why do I feel behind even when I’m ahead?”This section will hit.
[14:30] When Wellness Becomes Another PerformanceThere’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” LoopWe 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 MattersBecause if you secretly believe:I should be further by nowI shouldn’t struggle with thisIf I were stronger, I’d have figured it out…then perfectionism is likely running more of your life than you realize.And the irony?
The more you chase perfect wellness, the further you drift from actually living the life you love.
This conversation isn’t about lowering your standards.It’s about removing the internal pressure that’s keeping you tense, reactive, and quietly dissatisfied — even when you’re doing everything “right.”
If this episode resonates, share it with someone else who holds themselves to impossible standards. And if you’re ready to stop performing wellness and actually feel amazing — this is where to start.
🔗 Resources & Links -  Connect with Dr. Kim:
Website: DrKimHowes.com
Instagram & TikTok: @drkimberlyhowes
 
💥 Join the conversation:Share your thoughts with us on social media or in the comments!
🎙 Subscribe, Share & Review:If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!
Contact Lisa:Website: www.lisasmithwellness.com IG: https://www.instagram.com/prettywell_podcast/
Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

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

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

Stop the Hustle: How Doing Less Can 10x Your Success with Brannon Poe

#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.

Miracle Cure or Internet Hype? The Truth About Castor Oil

 #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.

The Real Glow Up: Healing Chronic Issues From The Inside Out with Kat Vong

#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.

Got Brain Fog? Get Your Focus Back. Interview with Judy Gaman

#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.

Reverse Bone Loss Naturally — With 4 Clinically Proven Nutrients to Prevent Fractures with Dr. John Neustadt

#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.