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

5 Days of Wellness - Day 2: Stop Trying So Hard: “Doing Everything Right” Is Keeping You Stuck

✨Hey! This week looks a little different around here — on purpose. Instead of our usual rhythm, I'm airing five episodes in five days. Think of it as a mini-series designed especially for you — curated, fun, and binge-worthy. Fewer cliffhangers, more “ohhh… that makes sense.” Every episode this week features a conversation from a show I've been invited onto as a guest — hosted by smart, generous people you'll genuinely enjoy listening to.
Each episode stands on its own. Together, they create momentum.
So if you've been listening here and there, this is a great week to lean in. Start wherever you want — or (best option) listen in order and let the through-line reveal itself.  Either way, I'd love to hear what you think. Happiest and Healthiest Holidays to you and your loved ones. ✨
 
#187 - Stop Trying So Hard: “Doing Everything Right” Is Keeping You Stuck
Your body can’t heal in survival mode — no matter how clean your diet is.
What if the reason you don’t feel amazing is NOT because you’re inconsistent, unmotivated, or doing it wrong?
If you’ve tried “all the right things” and your health still feels off—tired, achy, foggy, or like you're aging too fast—this episode is for you.
What if it’s because wellness culture keeps handing you high-effort solutions to your health complaints — and your nervous system is quietly waving a white flag? 
In this conversation on Charis Chats, I join Charis Santillie for a refreshingly sane take on health: why feeling better doesn’t require a total life overhaul, why tiny habits outperform dramatic protocols, and how stress, blood sugar, gut health, hormones, and mindset are far more intertwined than most advice admits.
This episode is for you if you want to feel clearer, more grounded, and more energized — without turning your life into a full-time self-improvement project.
If you’ve done the dietary shifts, supplements, yoga classes and still feel off… this one will stop you mid-scroll.
Long exhale.
What We Cover (with Timestamps)
[00:02] — Why most people fail at wellness before they even startNot because they lack discipline — but because they’re trying to change everything at once. We talk about why your nervous system hates that plan.
[00:08] — My unconventional path into functional medicineThe childhood moment that shaped my obsession with prevention — and why waiting for a diagnosis is a terrible health strategy.
[00:12] — The easiest health upgrades almost everyone can tolerateWhy adding beats restricting, how morning habits set your physiology for the day, and where people overcomplicate this fast.
[00:15] — MCT oil, brain fuel, and using it without wrecking your gutWhat it actually does, who benefits most, and why more is not better (your digestive system agrees).
[00:22] — Beets, blood flow, and why circulation matters more than you thinkNitric oxide, brain health, aging, and the simple daily support most people overlook.
[00:26] — Habit stacking: the science-backed shortcut to consistencyWhy motivation is unreliable, how your brain actually forms habits, and how tiny wins build momentum without burnout.
[00:31] — Your body is always listening (this part isn’t woo)How thoughts, identity, and repetition shape physiology — and why your subconscious is far more literal than you think.
[00:40] — Gluten, inflammation, and the ‘small’ symptoms people ignoreSkin issues, fatigue, bloating, brain fog — why these aren’t random, and what your body may be asking for.
[00:55] — The mindset shift that creates lasting healthWhy consistency quietly beats intensity every time — and how small daily choices compound into real change.
The Big Takeaway
You don’t need a stricter routine. You don’t need more supplements. And you definitely don’t need to be harder on yourself.
You need simpler inputs, smarter habits, and a nervous system that feels safe enough to heal.
This episode is your reminder that sustainable health is built quietly — through small, repeatable choices that actually fit your life.
Press play. Your future self will thank you.
 
Where to Find Me
🎧 The Pretty Well Podcast — weekly conversations on gut health, hormones, energy, anti-aging, and healing at the root🌿 LisaSmithWellness.com — articles, resources, and ways to work together
✨ Instagram: @prettywell_podcast
 
Where to Find Charis
🎧 Charis Chats Podcast
🌿Charis Your Life.com
✨ Instagram: @charisyourlife
 
Disclaimer
The content shared on The Pretty Well Podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Nothing discussed on this podcast should be considered a substitute for personalized medical care from your physician or other qualified healthcare professional.By listening to this podcast, you agree to take personal responsibility for your health decisions and to consult with your own healthcare provider before making any changes to your diet, supplements, medications, lifestyle, or health routine. This is especially important if you are pregnant, nursing, have a medical condition, or are taking prescription or over-the-counter medications.Neither Lisa Smith, The Pretty Well Podcast, nor any guests assume responsibility for any adverse effects or consequences that may result from the use or application of the information shared in this content. While we aim to provide accurate, evidence-based information, the content is not guaranteed to be complete, current, or applicable to every individual.Guest opinions are their own and do not necessarily reflect the views of Lisa Smith or The Pretty Well Podcast, nor do they represent any organization, company, or agency with which guests may be affiliated.This podcast is intended for private, non-commercial use only.

5 Days of Wellness - Day 1: This Episode Will Rewire How You Think About Your Gut, Hormones, and Anti-Aging

✨Hey! This week looks a little different around here — on purpose. Instead of our usual rhythm, I'm airing five episodes in five days. Think of it as a mini-series designed especially for you — curated, fun, and binge-worthy. Fewer cliffhangers, more “ohhh… that makes sense.” Every episode this week features a conversation from a show I've been invited onto as a guest — hosted by smart, generous people you'll genuinely enjoy listening to.
Each episode stands on its own. Together, they create momentum.
So if you've been listening here and there, this is a great week to lean in. Start wherever you want — or (best option) listen in order and let the through-line reveal itself.  Either way, I'd love to hear what you think. Happiest and Healthiest Holidays to you and your loved ones. ✨
 
#186 - This Episode Will Rewire How You Think About Your Gut, Hormones, and Anti-Aging
What if your symptoms aren’t random—and your body isn’t failing you at all?
Healing doesn’t fail. Strategies do.
What if exhaustion, gut issues, hormone chaos, and skin flares are actually intelligent signals you’ve been taught to ignore?
In this episode, I’m stepping into the guest seat on Well Done with Kat Vong—and we go deep. Not surface-level wellness tips. Not another “eat clean and sleep more” conversation. We’re talking about what actually drives chronic symptoms like gut issues, hormone chaos, exhaustion, skin flares, and that quiet sense that your body just isn’t cooperating anymore.
We unpack why stress is often the root driver, how gut health quietly controls your hormones, why perimenopause deserves way more proactive attention, and the wildly underrated role your identity and subconscious play in healing.
If you’ve ever felt like you’re doing “all the right things” and still not getting better—this one will stop you mid-scroll.
What We Cover (with Timestamps)
[00:02:00] — Why stress isn’t just a factor… it’s often the driverChronic stress doesn’t just make you tired—it literally creates inflammation, raises cortisol, and pokes holes in your gut lining. This is where a lot of healing conversations need to start.
[00:03:30] — My personal health journey (and why it changed everything)From growing up inspired by a surgeon grandfather to developing Hashimoto’s myself—why lived experience matters as much as credentials.
[00:06:30] — The real root cause of autoimmune conditionsWe break down the “three-legged stool” of autoimmunity: genetics, leaky gut, and a trigger—and why stress often pulls the trigger.
[00:10:30] — Why conventional medicine often stops shortThe problem with “a pill for an ill,” and what happens when we treat symptoms without asking why the body adapted that way in the first place.
[00:16:30] — Gut symptoms you should never ignoreBloating, migraines, fatigue that sleep doesn’t fix, brain fog, bowel changes—what’s normal vs. what’s a check-engine light.
[00:19:30] — How stress physically damages the gutThis is where everything connects: cortisol, inflammation, leaky gut, blood sugar, hormones—and why I’ve completely changed how I prioritize stress in healing.
[00:22:30] — Deep stress vs. trauma (and how the body stores both)Why you don’t have to feel stressed for your body to still be carrying it—and how emotions live in tissues.
[00:25:30] — How we actually heal leaky gut (the practical framework)Lifestyle + nutrition + targeted supplements—and why no single supplement will fix what lifestyle is still breaking.
[00:27:30] — The key nutrients that rebuild the gut liningCollagen, glutamine, zinc, soothing herbs—and how food and supplements work together.
[00:28:30] — Perimenopause signs most women are taught to ignoreMood changes, cycle shifts, irritability, fatigue, heavy periods—why these aren’t “just aging” and what to look at now, not later.
[00:31:00] — Bioidentical hormone replacement explained (without the fear-mongering)What it is, why it’s different, and how balanced hormones protect your brain, bones, and heart.
[00:34:30] — The gut–hormone connection no one talks aboutMeet the estrobolome: how gut bacteria regulate estrogen—and why dysbiosis fuels estrogen dominance.
[00:37:00] — Simple gut upgrades that support hormone balanceProbiotics, prebiotics, food sensitivities, and why whole foods matter more than perfection.
[00:41:30] — Identity, subconscious programming, and healingWhy healing stalls when we identify as our diagnosis—and how shifting identity changes biology.
[00:44:30] — Visualization + emotion: the missing linkWhy mindset isn’t about positive thinking—it’s about retraining the subconscious during the most programmable moments of the day.
[00:50:30] — Letting go of the ‘how’ and ‘when’Why detachment accelerates healing and obsession slows it down.
[00:54:30] — My top daily lifestyle priorities for better healthStress awareness, gut cleanup, whole foods, reducing ultra-processed foods, and tuning into your body’s signals.
[00:58:30] — Artificial sweeteners, gut damage, and smarter swapsWhat to avoid, what’s okay, and why your sneezing, bloating, or fatigue after meals isn’t random.
Big Takeaways You’ll Still Be Thinking About Tomorrow
• Stress is not a side character—it’s often the lead villain• Healing the gut often unlocks hormone balance• Perimenopause is a window for prevention, not something to suffer through• The subconscious doesn’t argue—it executes• What you repeatedly tell your body, it believes
Where to Find Me
🎧 The Pretty Well Podcast — weekly conversations on gut health, hormones, energy, anti-aging, and healing at the root
🌿 LisaSmithWellness.com — articles, resources, and ways to work together
✨ Instagram: @prettywell_podcast
 
Where to Find Kat
🎧 The Well Done Podcast
✨ Instagram: @thewelldonepod
 
If this episode made something click for you, send it to a friend who’s “doing everything right” and still not feeling well. Healing doesn’t require perfection—it requires alignment.
Your body isn’t broken. It’s responding.
 
Disclaimer
The content shared on The Pretty Well Podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Nothing discussed on this podcast should be considered a substitute for personalized medical care from your physician or other qualified healthcare professional.By listening to this podcast, you agree to take personal responsibility for your health decisions and to consult with your own healthcare provider before making any changes to your diet, supplements, medications, lifestyle, or health routine. This is especially important if you are pregnant, nursing, have a medical condition, or are taking prescription or over-the-counter medications.Neither Lisa Smith, The Pretty Well Podcast, nor any guests assume responsibility for any adverse effects or consequences that may result from the use or application of the information shared in this content. While we aim to provide accurate, evidence-based information, the content is not guaranteed to be complete, current, or applicable to every individual.Guest opinions are their own and do not necessarily reflect the views of Lisa Smith or The Pretty Well Podcast, nor do they represent any organization, company, or agency with which guests may be affiliated.This podcast is intended for private, non-commercial use only.

Why Your Diet Keeps Failing (and What Actually Works Instead) with Adi Wyshogrod, RD

#185 - Why Your Diet Keeps Failing (and What Actually Works Instead) with Adi Wyshogrod, RD
Stop Dieting, Start Healing: Rewiring Your Relationship with Food with Adi Wyshogrod, RDWhat if your “food problem” isn’t actually about food at all?In this episode, I sit down with Adi Wyshogrod, registered dietitian and co-founder of Everlong, a national telehealth nutrition counseling company that’s completely rewriting how people experience nutrition care.Instead of handing out another meal plan or macro chart, Adi and her team help people uncover why they eat the way they do — and how to finally build habits that stick through every season of life.We talk about how behavioral nutrition is changing the game — blending psychology, emotional intelligence, and evidence-based dietetics — so people can stop “starting over” every Monday and start creating real, lasting change.You’ll learn:🍽️ Why most people’s struggles with food began long before their first diet🧠 How early experiences shape our beliefs around eating, willpower, and self-worth❤️ The difference between nutritional counseling and behavioral nutrition (and why it matters)📆 Why sustainable change takes 6–12 months — and why that’s actually the best news ever💡 How to rebuild self-trust around food after decades of guilt or yo-yo dieting💰 How Everlong makes it easier than ever — virtual sessions, often 100% covered by insurance✨ The single reframe that can break years of “good vs. bad” food thinkingIf you’ve ever felt like you “know what to do” but can’t seem to make it stick — this episode will hit home. It’s part science, part soul work… and 100 percent doable. 
⏰ Timestamps01:00 – Adi’s personal story: teenage weight loss, psychology, and why food isn’t the problem03:00 – From diet culture to behavior change — the birth of Everlong04:30 – Why understanding emotion is the missing link in nutrition counseling06:00 – Unlearning shame: how to rewire beliefs about food and body10:00 – How Everlong trains dietitians to go beyond macros and meal plans13:30 – Navigating life’s messy seasons without losing your progress16:00 – Breaking guilt cycles: why it’s never too late to start again17:30 – Top limiting beliefs that keep people stuck (and how to reframe them)19:00 – The self-care mindset shift that changes everything20:00 – How insurance-covered virtual care removes financial barriers23:00 – Macros, mindset, and what calorie counting gets wrong26:30 – Why “I was bad this week” thinking keeps you stuck28:00 – The future of nutrition: behavioral health meets dietetics
 
🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You):Everlong website: https://geteverlong.com/
💥 Join the conversation:Share your thoughts with us on social media or in the comments!
🎙 Subscribe, Share & Review:If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!
Contact Lisa:Website: www.lisasmithwellness.com IG: https://www.instagram.com/prettywell_podcast/
Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

Crohn's and Colitis Impossible To Heal? He Did It Naturally — and Now Helps Thousands Do the Same

#184 - Crohn's and Colitis Impossible To Heal? He Did It Naturally — and Now Helps Thousands Do the Same
 
How He Reversed Crohn’s and Ulcerative Colitis — and What It Teaches Us About Healing Anything with Dane Johnson
What if the thing that almost killed you became the reason you truly started living?
In this episode, I sit down with Dane Johnson, founder and CEO of Crohn’s Colitis Lifestyle and the creator of the SHIELD Program — a holistic system that’s helped thousands of people around the world reverse inflammatory bowel disease (IBD) symptoms and rebuild their health, naturally.
Dane’s story reads like a medical miracle — but what makes it powerful is how repeatable it is. After nearly dying from Crohn’s and ulcerative colitis, multiple hospitalizations, and a laundry list of failed medications, he turned his healing into a blueprint for anyone with chronic illness who’s ready to stop managing symptoms and start reclaiming their life.
We unpack what he discovered along the way:
🔥 The mindset shift that turned his healing around — and why it starts with what you stop doing, not what you add
🌿 The spiritual, emotional, and physical work required to rebuild the gut from the inside out
🥑 What “low risk, high reward” strategies actually look like for gut healing
⚡️ Why he believes self-empowerment is more important than any supplement, protocol, or lab test
🧠 How the same habits that heal disease also build longevity, vitality, and joy
💡 What the SHIELD framework really means — and how you can start applying it today
This conversation isn’t just about Crohn’s or colitis — it’s about reclaiming power in a world that’s told you to outsource it. If you’ve ever been told your condition is “manageable” but not “reversible,” this episode will give you new hope, a clear plan, and a reason to believe your body isn’t broken — it’s just waiting for the right instructions.
 
⏰ Timestamps:
02:00 – The early signs of IBD and what doctors got wrong
05:00 – “Common sense medicine”: what Dane noticed that experts missed
07:00 – Root cause vs. root causes: the functional medicine shift
09:30 – Why healing disease and optimizing longevity are the same process
11:00 – The spiritual side of recovery: humility, joy, and rediscovering balance
18:00 – The first step to healing: what to stop doing before adding more
20:00 – Walking toward a smile: how to find joy in discomfort
23:00 – Building your foundation: what Dane’s 90-day “cook everything” rule taught him
27:00 – How to make progress without perfection — and why small wins matter
33:00 – Low-risk, high-reward strategies for gut healing
35:00 – Emotional healing, nervous system regulation, and digestion
36:00 – Vitamin D, magnesium, and foundational nutrient support
38:00 – The real goal: becoming self-empowered over your health
42:00 – The SHIELD Program: what it is and who it’s for
50:00 – Final thoughts: your body isn’t broken — it’s brilliant
🔗 Resources & Links  (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You):
Dane Johnson’s website: https://crohnscolitislifestyle.com/  
SHEILD Program: https://crohnscolitislifestyle.mykajabi.com/shieldprogram?el=website 
Seed oil card to take to restaurants: https://www.seedoilcard.co/products/seed-oil-card 
 
✨Join the conversation:
Share your thoughts with us on social media or in the comments!
🎙 Subscribe, Share & Review:
If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!
Contact Lisa:
Website: www.lisasmithwellness.com 
IG: https://www.instagram.com/prettywell_podcast/
 
Disclaimer: 
Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.
The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such 
advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

Your Face is Talking — Here’s What It’s Saying About Stress and Aging and How To Fix It

#183 - Your Face is Talking — Here’s What It’s Saying About Stress and Aging and How To Fix It
What Your Face Reveals About Stress, Emotion, and Aging — with Functional Aesthetics Pioneer Cathy Goldstein
What if your face was telling the story of your emotional health — and you could literally retrain it to radiate vitality again?
In this episode, I’m joined by Cathy Goldstein, founder of Tru Energy® Skincare, acupuncturist and one of the early pioneers in functional aesthetics — where fascia, frequency, and emotional energy meet skincare science.
Cathy shares her wild health journey that started with Crohn’s disease and led her to discover what Western medicine misses — the healing system. Now, she helps women (and men!) release emotional stress patterns stored in their faces, retrain their fascia, and use energy medicine to restore collagen, mood, and authentic radiance — no needles, toxins, or downtime required.
We dive into:
⚡️ How emotions get “stuck” in facial muscles and show up as premature aging
🌿 Why your face is a mirror of your emotional patterns, resilience, and even your fascia health
💎 The science of frequencies, biophoton communication, and fascia intelligence (and why it’s not as “woo” as it sounds)
💫 How Cathy’s Tru Energy tools increased collagen production by 25% in just 30 days — and helped women look and feel rejuvenated
🧬 What quantum biology, the lymphatic system, and your skin have in common
🌸 Why aggressive skin treatments (microneedling, harsh peels, etc.) can backfire long-term
💋 The surprising emotional consequences of Botox (and what happens to your empathy when your face can’t move)
✨ Why “how we age” is optional — and how to do it beautifully, consciously, and naturally
This conversation is packed with paradigm-shifting insight about how beauty, biology, and emotional health are more connected than we’ve ever realized. If you’ve ever looked in the mirror and thought, “Why do I look more tired than I feel?” — this one’s for you.
⏰ Timestamps:
00:00 – Meet Cathy Goldstein: the woman redefining functional aesthetics
02:00 – Her journey from severe Crohn’s to energy medicine and facial healing
04:00 – How stress and emotion literally show up on your face
06:00 – The “emotional meridians” in your facial map (and what they mean)
08:30 – How facial expressions talk directly to your brain and nervous system
10:30 – The limbic loop: how your face and emotions communicate in real time
12:30 – The 30-day collagen study that shocked dermatologists
15:00 – Understanding energy medicine, frequencies, and fascia as information highways
19:00 – How True Energy tools are imprinted with cellular repair frequencies
22:00 – Functional skincare 101: cleansing, hydration, and bioadaptive ingredients
25:00 – Why lymphatic drainage and fascia release are the secret to lifting and sculpting
28:30 – Hidden toxins in “clean” skincare and how to avoid them
31:00 – How to spot marketing gimmicks in skincare labels
33:00 – The truth about microneedling, collagen, and “aggressive” anti-aging
35:00 – The emotional and neurological effects of Botox (you’ll rethink it)
38:00 – How your facial micro-expressions shape your relationships and connection
40:00 – Client transformation stories that’ll blow your mind
42:00 – The Tru Energy body sculpting system (yes, for crepey legs too!)
44:00 – Closing thoughts: beauty as vitality, energy, and authenticity
🔗 Resources & Links: 
Pretty Well Special for Tru Energy Skincare: https://truenergyskincare.com/you
Tru Energy Skincare Website: https://truenergyskincare.com/ 
 
💥 Join the conversation:
Share your thoughts with us on social media or in the comments!
🎙 Subscribe, Share & Review:
If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!
Contact Lisa:
Website: www.lisasmithwellness.com 
IG: https://www.instagram.com/prettywell_podcast/
 
Disclaimer: 
Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.
The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such 
advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

Looking For The Best Gift Ideas? Ultimate Pretty Well 2025 Holiday Gift Guide

#182 - Looking For The Best Gift Ideas? Ultimate Pretty Well 2025 Holiday Gift Guide.
🎄If you’ve ever hit mid-December with that “Wait… who did I forget?” panic, this episode is your new holiday BFF.Today, I’m sharing my Ultimate 2025 Holiday Gift Guide — packed with wellness upgrades, beauty favorites, nervous-system soothers, clean-living staples, and thoughtful gifts that don’t feel generic or last-minute.Every item on this list is something I’ve personally used, gifted, or fallen in love with… and every single one supports the glowier-skin, calmer-nervous-system, healthier-hormones lifestyle we’re about around here.
Think:✨ toxin-free beauty✨ anti-aging essentials✨ sleep upgrades✨ nervous system resets✨ everyday things that feel luxurious✨ crunchy-girl-approved home swaps✨ gifts people won’t regift or pretend to loveGrab your peppermint mocha, your matcha, or your favorite tea — and let’s make holiday gifting fun again.
🌿 In This Episode, We Dive Into… ✨ The clean-beauty swaps that actually move the needle on glow, texture, hydration, and long-term skin health✨ The everyday upgrades that protect your hormones, support detox pathways, and keep inflammation low during the busiest time of year✨ Nervous system–soothing tools that calm stress in minutes, help you sleep deeper, and make your home feel like a sanctuary instead of a cortisol lab✨ The wellness essentials that make routines easier, healthier, and actually… enjoyable (yes, even during holiday chaos)✨ The much-loved gifts that help regulate your emotions, reconnect with yourself, and stay grounded when everyone else is spiraling✨ Crunchy-girl-approved home swaps that reduce toxins, elevate your space, and make daily life feel more elevated✨ Upgrades for your morning and nighttime rituals that support hormones, skin, gut health, and energy✨ Thoughtful gifts that feel personal, uplifting, and genuinely useful—not random stuff that ends up in a drawer✨ And a few surprising wellness gems that make life smoother, calmer, glowier, and way less stressful
⭐TakeawayEvery single gift on this list is more than a product — it’s a moment.A moment of beauty.Of calm.Of feeling cared for.Of choosing the healthier, cleaner, more grounded version of yourself.Whether you gift these to people you love—or slip some under the tree for yourself—each one is meant to make everyday life feel smoother, cleaner, glowier, and a little more magical.
⏱️ Timestamps00:00 — Welcome to the Ultimate 2025 Holiday Gift Guide02:00 — The filtered showerhead that saves your hair + skin03:30 — My favorite seaweed-based skincare brand05:00 — Dry brushing 101: glow, lymph, circulation06:30 — Tiny luxuries: lip balm, under-eye patches, and more08:00 — Makeup erasers + hair wraps you’ll thank yourself for10:00 — Hair clips, safety hazards, and the cutest flat claws11:30 — Clean fragrances I actually wear13:00 — Sleep upgrades: sunrise clocks + magnesium lotion15:00 — Reflexology tools that ground your entire nervous system17:00 — The weighted eye pillow every anxious girl needs18:00 — Dish soap that doubles as aromatherapy19:00 — Non-toxic foaming hand soaps for crunchy girl heaven20:00 — The $10 kitchen upgrade you didn’t know you needed21:00 — The 5-minute journal that changes your mindset22:00 — Immune support blends that smell like the holidays23:00 — The rattan diffuser for clean, cozy vibes24:00 — The personal safety alarm I gift to every woman I love
🔗 Resources & Links
(As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You):
Jolie Filtered Showerhead https://amzn.to/4o87fDX 
OSEA Bodycare Set https://amzn.to/4plrAqB 
OSEA Body Butter https://amzn.to/49n2eUx 
Goop Dry Brush https://amzn.to/3X5b41W 
Goop Tinted Lip Balm https://amzn.to/43Au8sv 
Terez & Honor Under Eye Patches https://amzn.to/3LOI8J5 
Makeup Eraser 7-Day Set https://amzn.to/49tVjsG 
Waffle Weave Microfiber Hair Wraps https://amzn.to/3K2Ox2O 
Kitsch Flat Claw Clips https://amzn.to/4oPRFyj 
DIME Perfume Sampler https://amzn.to/3LLKmcg 
DIME Lovely Sweet Dreams Perfume https://amzn.to/4o6g15s 
Hatch Restore 3 Sunrise Alarm Clock https://amzn.to/4pckEvU 
Life-Flo Magnesium Lotion https://amzn.to/4pioqUm 
TheraFlow Wooden Foot Massager https://amzn.to/3KcEcRV 
Weighted Eye Pillow https://amzn.to/43CRnlG 
Sapadilla Dish Soap https://amzn.to/3XpjRvT 
Sapadilla Hand Soap https://amzn.to/49XDDWv 
Moon Valley Organics Foaming Hand Soap https://amzn.to/3XCQdmF 
Gorgeous Glass Foaming Soap Dispenser https://amzn.to/3MbpHhG 
Portable Electric Travel Kettle https://amzn.to/3JU6G2P 
Handbook For Today Journal https://amzn.to/4a0wy7y 
doTERRA On Guard Essential Oil Blend https://amzn.to/47VknGs 
Rattan Essential Oil Diffuser https://amzn.to/4r2JdNr 
She’s Birdie Personal Safety Alarm https://amzn.to/4i9p7wR 
Bonus! Tavi Grip Socks for Pilates, Yoga, Barre, Exercise 
Fashion Crew Grip Socks  https://amzn.to/4i5wky4 
2-Pack Ankle Grip Socks https://amzn.to/3X5eeTm 
 
 
✨Join the conversation:Share your thoughts with us on social media or in the comments!
🎙 Subscribe, Share & Review:If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!Contact Lisa:Website: www.lisasmithwellness.com IG: https://www.instagram.com/prettywell_podcast/
 
Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.
 

Are You Getting Enough Vitamin D? Shocking New Research Connecting Vitamin D and Dementia

#181 - Are You Getting Enough Vitamin D? Shocking New Research Connecting Vitamin D and Dementia
If you needed one more reason to get outside — this is it.
In this episode, we’re diving into the fascinating link between vitamin D levels and dementia risk — and what new research is uncovering about how one simple, inexpensive habit could dramatically reduce your risk of cognitive decline.
I share surprising findings from a major study that tracked over 12,000 adults for a decade — revealing that those who took vitamin D supplements had a 40% lower risk of developing dementia. Yep, forty. Percent.
We’ll also unpack why 90% of U.S. adults are deficient in vitamin D (hint: it’s not just sunscreen), the early signs you might be running low, and the exact steps to fix it safely.
You’ll learn:
🌞 Why vitamin D deficiency is now considered one of the most widespread nutrient deficiencies in the U.S.
🧠 How low vitamin D affects your brain, mood, and long-term dementia risk
💊 How much vitamin D you actually need — and which form works best
🍳 The truth about food sources, sunlight exposure, and supplementation
💡 The best time of day and UV window to optimize natural vitamin D production
⚠️ Common mistakes that keep your levels low (even if you’re taking a supplement)
This episode is equal parts practical and empowering — because dementia prevention doesn’t have to be complicated. Sometimes, it’s as simple as sunshine, good food, and the right form of vitamin D.
 
⏰ Timestamps:
00:00 – The sandwich generation, aging parents, and what sparked this topic
01:00 – The surprising research linking vitamin D supplementation to a 40% lower dementia risk
02:15 – What the study revealed about cognitive health, gender differences, and genetic factors
05:00 – Who’s most at risk for deficiency: skin tone, location, and body composition matter
07:15 – Deficiency symptoms you might be missing: fatigue, anxiety, poor immunity, hair loss, and more
08:45 – The vitamin D–depression connection and what happens in the brain when levels are low
13:15 – Food sources that help (and why they’re not enough on their own)
14:00 – Why vitamin D3 beats D2 — and the ideal dosage range for most adults
15:00 – How to test your vitamin D levels and interpret results the functional medicine way
16:15 – The role of vitamin K2, and who should not combine it with vitamin D
17:30 – Why this one nutrient could be one of the simplest ways to protect your brain and body long-term
🔗 Resources & Links (As An Amazon Associate I Earn A Small Commission From Qualifying Purchases At No Extra Cost To You)
Vitamin D3: https://amzn.to/3X2fJkW 
Vitamin D3/K2: https://amzn.to/3WQnBpX 
 
💥 Join the conversation:
Share your thoughts with us on social media or in the comments!
🎙 Subscribe, Share & Review:
If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!
Contact Lisa:
Website: www.lisasmithwellness.com 
IG: https://www.instagram.com/prettywell_podcast/
 
Disclaimer: 
Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.
The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such 
advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

New Mitochondria Research: The Untold Anti-Aging Hack You Need to Know

#180 - New Mitochondria Research: The Untold Anti-Aging Hack You Need to Know
You’ve heard of mitochondria — the “powerhouses of the cell,” right? But here’s what most people don’t know: those tiny energy factories are also the secret behind how your skin ages.In this episode, we’re taking a deep dive beneath the surface (literally) to uncover how your skin’s mitochondria control everything from collagen production and elasticity to wrinkle formation and inflammation — and what you can do to keep them healthy, energized, and glowing.We’ll unpack how UV exposure, stress, poor sleep, and even skincare products can damage mitochondrial DNA… and why that matters for your skin’s vitality and your long-term health.And yes — we’ll also talk about two game-changing molecules that actually work: CoQ10 and melatonin. These two are your mitochondria’s dream team, boosting energy, repairing damage, and keeping your skin youthful at the cellular level.You’ll learn:⚡️ How your mitochondria literally fuel your skin’s glow (and what happens when they burn out)🌞 The surprising truth about UV damage, sunscreen, and mitochondrial DNA💊 How CoQ10 and melatonin support mitochondrial repair and visible anti-aging🌿 The diet and lifestyle tweaks that supercharge your skin’s energy and radiance🧴 Why topical creams help — but can’t outrun poor diet, sleep, or stress💋 How to rebuild your glow and resilience from the inside outIf you’ve ever wondered why your skincare stops working, or why you feel (and look) tired even when you’re doing “all the right things,” this one’s going to connect the dots.
 
⏰ Timestamps:00:00 – Welcome back! Why mitochondria are the real anti-aging secret01:15 – What mitochondria actually do (and how your skin depends on them)03:00 – The cell danger response: how stress shuts down your skin’s energy factories04:15 – Programmed cell death: why your mitochondria are your skin’s built-in clean-up crew05:30 – Free radicals, oxidative stress, and the “exhaust” that ages your skin06:45 – How UV exposure damages mitochondrial DNA (and why mineral sunscreen matters)08:30 – What really happens to your skin’s mitochondria as you age09:45 – The ingredient no one’s talking about for skin anti-aging: CoQ1011:00 – CoQ10’s double role: energy production and antioxidant defense12:00 – Can CoQ10 actually penetrate the skin? The science says yes13:00 – Melatonin’s unexpected role in protecting your skin (and why good sleep equals good skin)14:30 – What happens when your mitochondria “burn out” — and how that shows up on your face15:15 – Lifestyle fixes that repair mitochondria: diet, antioxidants, movement, and sleep16:45 – The Mediterranean-style eating pattern that nourishes skin from within17:30 – Why skincare is the supplement — not the solution18:30 – How to build a mitochondria-friendly lifestyle that slows visible aging19:45 – Final thoughts: why energy, skin health, and longevity all share the same root
 
🔗 Resources & Links:
 
✨Join the conversation:Share your thoughts with us on social media or in the comments!
 
🎙 Subscribe, Share & Review:If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!
Contact Lisa:Website: www.lisasmithwellness.com IG: https://www.instagram.com/prettywell_podcast/
 
👇 If You Like These Podcasts, You’ll Also Love Ours:The Dr. Josh Axe ShowWellness MamaJust Ingredients PodcastThe Model Health ShowDr. Mark Hyman’s Podcast
 
Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.
 

Dry Skin, Stiff Joints, Low Energy? This Might Be Why

#179 - Dry Skin, Stiff Joints, Low Energy? This Might Be Why
It’s the beauty buzzword everyone’s throwing around — hyaluronic acid. It’s in your serums, supplements, powders, and even your injectables. But… what actually is it? And is it really the secret to glowing skin, supple joints, and staying hydrated as you age?
In this episode, I’m breaking down the real science (and the marketing hype) around hyaluronic acid — or HA for short. From skin elasticity to joint cushioning to why your eyes and gut health depend on it, you’ll walk away knowing exactly how to use HA inside and out for better hydration, smoother skin, and less inflammation.
You’ll learn:💧 What hyaluronic acid actually does in your body (and why your levels drop with age)🌸 How HA impacts your skin, joints, and even your eyes — and how to tell if you’re running low💊 The best supplement forms of HA — and what’s a total waste of money🚫 Why most “miracle” skincare creams with HA don’t work (and what to look for instead)🔥 The surprising link between estrogen, aging, and your body’s own hyaluronic acid production🥣 Plus, foods and nutrients that help your body naturally make more HAWhether you’re here for the glow, the joint relief, or just to figure out if your pricey serum is doing its job — this episode gives you the inside scoop on what actually works.
⏰ Timestamps:00:00 – What hyaluronic acid really is — and why it’s in everything from serums to supplements02:18 – Where HA lives in your body (and how aging + estrogen loss deplete it)04:00 – The shocking truth about most skincare products that claim to contain hyaluronic acid06:00 – How HA keeps skin plump, joints cushioned, and tissues hydrated07:30 – Estrogen’s connection to hyaluronic acid and how hormone changes affect skin and joints08:45 – Research-backed benefits: wrinkles, dryness, and visible changes in as little as 2 weeks10:00 – Joint health, synovial fluid, and the role of HA in reducing pain and stiffness11:00 – The link between hyaluronic acid and dry eyes (and why most eye drops miss the mark)12:30 – HA for gut health, leaky gut repair, and inflammatory bowel support13:00 – Glucosamine vs. Hyaluronic Acid: what’s the difference — and why they work better together14:00 – The best forms of HA supplements (and which ones to skip)15:45 – Lisa’s honest review: why liquid HA triggered her gag reflex (and what she prefers instead)16:30 – Favorite HA brands, topical products, and pro-quality supplement sources17:00 – Dosage details: how much to take, what to look for, and what to avoid if pregnant or on meds18:00 – Why HA is an anti-aging powerhouse — and how to pair it with CoQ10 for next-level skin
 
🔗 Resources & Links:
 
✨Join the conversation:Share your thoughts with us on social media or in the comments!
🎙 Subscribe, Share & Review:If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!
Contact Lisa:Website: www.lisasmithwellness.com IG: https://www.instagram.com/prettywell_podcast/
 
👇 If You Like These Podcasts, You’ll Also Love Ours:The Dr. Josh Axe ShowWellness MamaJust Ingredients PodcastThe Model Health ShowDr. Mark Hyman’s Podcast
Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well Podcast, nor any guest takes responsibility for possible health consequences of any person or persons following the information in this educational content. All listeners of this content, especially those who are pregnant or taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. The Pretty Well Podcast is for private non-commercial use and our guests do not necessarily reflect any agency, organization, or company that they work for. In addition, opinions of interview guests do not necessarily reflect the opinions of Lisa Smith and/or The Pretty Well Podcast. This content is not guaranteed to be correct, complete, or up to date.

Cold & Flu Immunity Supplements That Work Like Magic (Hint: Get Them Before You Need Them)

#178 - Cold & Flu Immunity Supplements That Work Like Magic (Hint: Get Them Before You Need Them)
Tis the season for sore throats, congestion, and “Wait—am I getting sick?” moments. Not to worry — I’ve got you covered.
In this must-listen episode, I’m sharing the exact cold and flu season toolkit I always have in my cupboard and use for my family, clients, and, honestly, anyone who shows up at my house feeling like they're catching something. 
These are my must-have supplements, essential oils, and natural remedies that stop bugs in their tracks and help you recover faster — all without raiding the pharmacy aisle.
You’ll learn:🌿 The must-have immune supplements to always keep stocked — and how to actually use them💧 What to do the moment that throat tickle or stuffy nose starts🌸 How to soothe headaches and sinus pressure naturally (and quickly)🔥 The immune-boosting essential oil blend that smells like fall and works like magic🤢 The one supplement that stops stomach bugs (and food poisoning) fast — and how to use it preventatively⚠️ My favorite “secret weapon” remedies that most people don’t even know exist
If you’re tired of catching every bug that goes around or want a natural plan that actually works, this episode is your winter wellness roadmap.
By the end, you’ll know exactly what to reach for when your immune system needs backup — so you can stay healthy, energized, and feel well (pretty well, in fact 😉) all season long.
 
⏰ Timestamps:00:00 – Welcome to Winter Wellness Season: why this toolkit matters (and how it can save you from sick days)02:00 – The Scratchy Throat Starter Pack: saltwater gargles, ACV shots, and the power of simple kitchen remedies03:45 – Natural Relief for Colds & Sinus Pressure: my go-to combo for mucus, congestion, and postnasal drip06:30 – Viral Support That Actually Works: how tinctures stop viruses fast08:45 – Quick Immune Support On-the-Go: sprays, tinctures, and how to use them for fast relief10:00 – Essential Oils: the immune-boosting blend that smells like fall and works like magic13:30 – Natural Headache Relief: my favorite essential oil blend that beats ibuprofen (and the cilantro controversy)16:30 – The Stomach Bug Stopper You Need: the supplement that halts stomach bugs and food poisoning in their tracks18:45 – Final Thoughts: why preparation beats panic every time — and how to stay ahead of the next bug
🔗 Resources & Links:
*Nature's Sunshine Seasonal Allergy (excellent for congestion from colds and allergies): https://amzn.to/4oTuHWH
*Herb Pharm Immune Season Spray: https://amzn.to/4hrzCLJ
*doTerra On Guard Essential Oil: https://amzn.to/47DCKAT
*doTerra On Guard Beadlets: https://amzn.to/4hrzR9B
*doTerra Past Tense Tension Blend (great for headaches): https://amzn.to/4hpPezh
💥 Join the conversation:Share your thoughts with us on social media or in the comments!
🎙 Subscribe, Share & Review:If you loved this episode, please take a moment to subscribe and leave a review on Apple Podcasts! Your support helps us reach more people who need these insights. Thanks for tuning in to Pretty Well! See you next week!
Contact Lisa:Website: www.lisasmithwellness.com IG: https://www.instagram.com/prettywell_podcast/
 
👇 If You Like These Podcasts, You’ll Also Love Ours:The Dr. Josh Axe ShowWellness MamaJust Ingredients PodcastThe Model Health ShowDr. Mark Hyman’s Podcast
 
Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.The primary purpose of The Pretty Well Podcast being to educate. This content is for informational and educational purposes only. It is not intended to provide medical advice nor to take the place of such advice or treatment from a personal physician. By listening to this content, you agree to consult your own physician or qualified health professional regarding specific health questions. Neither Lisa Smith, The Pretty Well 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.