Shows
Sis Let's Heal PodcastEpisode 24: The New Food Pyramid: Why Protein Came Back (and Grains Moved Down)The food pyramid we grew up with (hello, “base your diet on grains” and “fear fat”) doesn’t match what nutrition science—and the latest U.S. guidance—prioritizes now. In this episode, we break down what changed from the old-school 1992 pyramid to today’s updated framework: why protein moved to center stage, why food quality matters more than calorie math, and how whole foods (plus fiber + healthy fats) are the real foundation for energy, metabolism, and long-term health.
We also talk about the “in-between era” (MyPlate), why one-size-fits-all rules keep people confused, and how to use the new pyramid as a tool—not anothe...
2026-01-2950 min
Sis Let's Heal PodcastEpisode 23: Blue Zones & BeanTok: What Actually Matters for LongevityBlue Zones are everywhere right now… and somehow so is BeanTok. Suddenly it feels like everyone’s acting like one viral food trend is the secret to living to 100.
In this shorter episode, we break down what Blue Zones actually are, why beans keep coming up, and what really drives longevity—without turning it into another thing you feel like you’re doing wrong.
In this episode, we cover:
- What Blue Zones are (and why it’s not “genetics only”)
- The shared habits that matter most: movement, purpose, stress rituals, and community
- Why beans/legumes get so much hype (fib...
2026-01-2258 min
Sis Let's Heal PodcastEpisode 22: Breaking the Cycle: Food, Body Image, and MotherhoodIn our first-ever guest interview, we sit down with our mom to talk about how health, food, and body image were shaped in her generation—and how those beliefs quietly get passed down (until someone decides to heal them).
In this episode, we cover:
- What “being healthy” looked like growing up
- The real meals of the 90s/early 2000s: cereal dinners, Hamburger Helper, boxed meals, and convenience culture
- Diet culture then vs. now: diet pills, “quick fixes,” and why the cycle keeps repeating
- Breastfeeding, formula, and what moms weren’t taught about nutrition affecting baby
- Why introduc...
2026-01-151h 21
Sis Let's Heal PodcastEpisode 21: Why We’re Not Setting New Year’s ResolutionsIt’s the first episode of the New Year… and no, we’re not coming in hot with vision boards, pressure-filled resolutions, or a “new year, new you” checklist.
In this episode, we talk about why we stepped away from traditional New Year goal-setting — and what we’re focusing on instead so we can keep growing without feeling behind, overwhelmed, or like we’ve already failed two weeks in.
In this episode, we cover:
- Why “New Year’s resolutions” don’t work for a lot of people (and what to do instead)
- How to set process-based goals that actually support your li...
2026-01-0845 min
Sis Let's Heal PodcastEpisode 20: Kitchen Clean-Out: The Pantry & Fridge Swaps That Actually MatterIn today’s episode, it’s like we’re standing in your kitchen with you — opening cabinets, flipping labels, and helping you figure out which everyday foods are actually supporting your health… and which ones might be quietly working against you.
This episode is all about realistic pantry + fridge swaps, not perfection or restriction.
We cover:
- The most common “healthy” staples women buy on repeat (and what to swap them for)
- Peanut butter, yogurt, cereal, granola, bread, protein bars & protein powders
- Why some protein products wreck your gut instead of helping your goals
- The hidden ingredients in salad dress...
2025-12-181h 10
Sis Let's Heal PodcastEpisode 19: The Truth About Your Groceries: Marketing Lies, Seed Oils & What’s Really in Your FoodEver stood in the grocery aisle staring at a box that says “heart healthy,” “multi-grain,” “keto-friendly,” or “zero sugar” and thought, “Okay… but is this actually good for me?”
That’s exactly what we’re unpacking in today’s episode. 👀
Kaylin and Ellie pull back the curtain on the sneaky side of the food industry—how marketing, “health” claims, and long ingredient lists quietly slip into your cart and onto your plate (even when you’re trying to eat well). This isn’t about fear, restriction, or throwing away your pantry. It’s about finally understanding what you’re eating so you can make confident, informed choices f...
2025-12-111h 01
Sis Let's Heal PodcastEpisode 18: Italian Espresso, Greek Donuts, and the Truth About Food LabelsEllie is officially back from her honeymoon in Italy & Greece, which means today’s episode is a mix of travel stories, cultural differences, and real-life nutrition talk. We chat European coffee culture (espresso bars > American jitters), why food abroad hits different, and what surprised her about eating in Rome, Florence, Venice, Athens, and Naxos.
Then we shift into the basics of reading food labels here at home—what actually matters, what doesn’t, why ingredients tell the real story, and how to use apps like Yuka without spiraling.
In this episode:
- European vs. American food + lifestyle differences
- Why Italia...
2025-12-041h 07
Sis Let's Heal PodcastEpisode 17: How to Navigate Thanksgiving Without Guilt (PLUS our Live Taste Tests 👀🤭)Thanksgiving is supposed to feel cozy, nostalgic, and fun — but when you’re on a health journey, it can also bring up anxiety about food, “falling off,” or starting over on Monday. In this episode, Kaylin and Ellie break down exactly how to enjoy the holiday without guilt, restriction, or the all-or-nothing spiral.
We cover:
• How to build a balanced Thanksgiving plate without overthinking
• What to eat before the big meal so you don’t binge
• How to handle two family dinners (and not let guilt or pressure dictate your choices)
• The truth about leftover meals vs. leftover Thanksgiving plates
• Why movement matters...
2025-11-2050 min
Sis Let's Heal PodcastEpisode 16: I Became the Mom I Wanted to Be - Before I Ever Had a BabyBecoming a present, energetic, confident mom didn’t start when I saw two pink lines — it started years before that.
In this solo episode, Kaylin walks through how her health journey (all the way back to Air Force training, chasing “skinny,” and yo-yo holiday cycles) became the reason pregnancy, birth, and postpartum felt smoother than she expected. She shares why she stopped trying to be smaller and started trying to be stronger, how reversing her metabolism changed everything, and why moms (and future moms) need to stop saying “I’d die for my family” and start saying “I’ll live for them.”
If you’...
2025-11-1340 min
Sis Let's Heal PodcastEpisode 15: My Positive Birth Story: Josie’s Arrival & My First Year of MotherhoodIn this episode, Kaylin is sharing something really special — Josie’s birth story. 🥹✨
We always hear the scary versions of labor and delivery, so today we wanted to record a version that was peaceful, empowering, and actually positive. Kaylin walks through how labor started (hint: it was NOT dramatic), what helped her stay calm without an epidural, what she wishes she’d researched more for the after part, and how it felt to finally meet her daughter.
Then we fast-forward into real-life mom stuff: postpartum support, breastfeeding for a full year, why she chose baby-led weaning instead of purees, introducing 200(!!) foods befor...
2025-11-061h 32
Sis Let's Heal PodcastEpisode 14: Life Update - Water fasting, Travel w/a baby, 1st Birthday Planning, Honeymoon details…and MOREIt’s been a season, friends. In this episode, we catch you up on everything from wedding recovery and honeymoon plans to water- and bone-broth fasting, traveling with a baby (to Vegas!), and planning Josie’s first birthday. Expect laughter, real-life chaos, wellness talk, and candid sister conversation in true Sis, Let’s Heal fashion.
Follow us!
📷 Instagram: @kaylinjohnsonfit | @ellie_katrina_decker
🤳🏼 TikTok: @kaylinjohnsonfit | @ellie_k_decker
✨ Want support building habits that fit your real life? Apply for Kaylin’s 1:1 Health Mentorship → https://www.healthyempoweredrenewed.com/podcastcoachingform
2025-10-3050 min
Sis Let's Heal PodcastEpisode 13: Wedding, Wellness, and Staying Grounded Through StressIn this special solo episode of Sis, Let’s Heal, Ellie takes the mic while Kaylin is away to share some big news — she just got married! 👰💍 But along with the joy came a whole lot of stress, planning chaos, and life lessons on staying grounded through it all.
Ellie walks us through her wedding journey — from the two-year engagement to the intense final month of planning — and opens up about the emotional rollercoaster, time management struggles, and how she stayed (mostly) on track with her health and wellness goals during one of life’s most stressful seasons.
She dives into:
The pressu...
2025-10-2327 min
Sis Let's Heal PodcastEpisode 12: Our Nighttime RoutinesEveryone talks about morning routines — but what about the one that actually sets the tone for your sleep, energy, and sanity? In this episode, we’re breaking down why nighttime routines matter, what they don’t have to look like, and how to build one that actually fits your life.
We get real about skincare (or lack thereof), supplements, mouth taping, castor oil packs, sleep hygiene, and how to prep your mind (and your house) for a stress-free morning. Whether you’re a mom, bride-to-be, or just trying to get your life together, you’ll walk away with small, doable changes th...
2025-10-1640 min
Sis Let's Heal PodcastEpisode 11: Postpartum & Newborn Q&A - What I Wish I KnewPostpartum is beautiful, messy, and…a lot. In this honest Q&A, Kaylin shares what she wished someone told her—recovering (physically and mentally), sleep and co-sleep realities, pelvic floor & DR checks, breastfeeding/pumping tips (hello, flange sizes), navigating newborn routines, and giving yourself grace. If you’ve ever wondered “Am I doing this right?”—you’re not alone.
📷 IG: @kaylinjohnsonfit | @ellie_katrina_glover
🤳🏼 TikTok: @kaylinjohnsonfit | @ellie_k_glover
✨ Want personalized support? Apply for Kaylin’s 1:1 Health Mentorship: https://www.healthyempoweredrenewed.com/podcastcoachingform
Flange Sizing Kit (Amazon Link): https://a.co/d/6SlsE0x
2025-10-0241 min
Sis Let's Heal PodcastEpisode 10: A Letter to Our Younger SelvesToday we’re taking a walk down memory lane and sharing the advice we wish we could give our younger selves — from Justice sizing days to high school hustle culture to figuring out what health actually means in adulthood. We’re covering body image, food, exercise, and mindset, and what we wish we had known at every stage.
If you’ve ever struggled with your self-image, wrestled with all-or-nothing thinking, or just want to feel less alone on your health journey, this one’s for you.
📷 Follow us on IG: @kaylinjohnsonfit | @ellie_katrina_glover
🤳🏼 TikTok: @kaylinjohnsonfit | @ellie_k_glover
💌 Ready to start your own heal...
2025-09-2534 min
Sis Let's Heal PodcastEpisode 9: How to Order Food at RestaurantsEating out doesn’t have to derail your goals! In this episode, we’re breaking down how to order at restaurants so you can enjoy the meal and feel good about your choices. From navigating menus to balancing protein and fun foods, we’ve got you covered.
📷 IG:
@kaylinjohnsonfit
| @ellie_katrina_glover
🤳🏼 TikTok:
@kaylinjohnsonfit
| @ellie_k_glover
✨ Ready for support that goes beyond the podcast? Apply for Kaylin’s 1:1 Health Mentorship here: healthyempoweredrenewed.com/podcastcoachingform
2025-09-1848 min
Sis Let's Heal PodcastEpisode 8: How to Combat CravingsFollow us!
📷 IG: @kaylinjohnsonfit @ellie_katrina_glover
🤳🏼 TikTok: @kaylinjohnsonfit @ellie_k_glover
Cravings aren’t a willpower problem—they’re normal signals. We break down why they happen and share simple strategies (hydration, balanced pairings, mindful “three-bite” moments, and smart environment tweaks) so you can enjoy treats without derailing progress.
📷 IG: @kaylinjohnsonfit @ellie_katrina_glover
🤳🏼 TikTok: @kaylinjohnsonfit @ellie_k_glover
If you're curious what partnering with Kaylin 1:1 to work on your health would look like, fill out your contact info here to find out! https://www.healthyempoweredrenewed.com/podcastcoachingform
2025-09-1140 min
Sis Let's Heal PodcastEpisode 7: How to Reset After an "F It" SummerFollow us on socials!
📷 IG: @kaylinjohnsonfit @ellie_katrina_glover
🤳🏼 TikTok: @kaylinjohnsonfit @ellie_k_glover
If summer felt like late nights, travel, skipped workouts, and one too many ice cream cones 🍦 — you’re not alone. In this episode, 23 share how to reset without punishment or extremes, and instead build simple habits that actually stick. We cover why the “F-it summer” happens, the truth about resets, and the 5 anchor habits you need this fall to feel energized, confident, and back in control.
If you're curious what partnering with Kaylin 1:1 to work on your health would look like, fill out your contact info here to find out! ht...
2025-09-0433 min
Sis Let's Heal PodcastEpisode 6: How We Stay on Track During Vacations/TravelFollow us!
@kaylinjohnsonfit
@ellie_katrina_glover
Vacations should be fun—not guilt trips. 🌴 In this episode, we share how to fuel your body, enjoy food and drinks, and stay active without the “start over Monday” mindset. Perfect for any trip where routine goes out the window!
If you're curious what partnering with Kaylin 1:1 to work on your health would look like, fill out your contact info here to find out! https://www.healthyempoweredrenewed.com/podcastcoachingform
2025-08-2847 min
Sis Let's Heal PodcastEpisode 5: Our Health Morning RoutinesThis week we’re pulling back the curtain on what our mornings actually look like — no Pinterest-perfect fluff, just the real habits and routines that help us feel grounded, energized, and ready to take on the day (even when life is a little messy).
http://elementallabs.refr.cc/kaylinjohnson
Follow us on IG! @kaylinjohnsonfit @ellie_katrina_glover
In this episode, you’ll hear:
~ Ellie’s detailed (and super intentional) morning routine with everything from lemon shots and bone broth to lymphatic drainage and strength training.
~Kaylin’s mom-life morning flow — breakfast staples, bone broth, coffee, walking pad steps, and how she squeezes...
2025-08-2157 min
Sis Let's Heal PodcastEpisode 4: Scale FluctuationsFollow us on Instagram! 👇🏻
@kaylinjohnsonfit
@ellie_katrina_glover
You know that moment when you’ve been on it—meals prepped, workouts crushed, water bottle in hand—and then you step on the scale… only to see the number go up?
Yeah, we’ve been there. And no, it doesn’t mean you “failed.”
In this episode, we’re breaking down:
Why the scale gets in our heads (thanks, diet culture 🙄)
The real reasons your weight fluctuates daily (hint: sushi, sleep, stress, and your cycle might be to blame)
How obsessing over the number can sabotage your progress
Better, way-more-encouraging ways to track your wins
We’ll sh...
2025-08-1450 min
Sis Let's Heal PodcastEpisode 3: Unlearning Diet CultureYou’re never going to believe the things we used to think were “healthy.” In this episode, we’re diving deep into the sneaky, shame-driven world of diet culture—and how we’re unlearning it piece by piece.
We talk about what diet culture really is, how it showed up in our childhoods (hello, Y2K skinny obsession and fat-free everything), and why it kept so many of us stuck in a cycle of guilt, restriction, and self-criticism.
Then, we get into the good stuff: what unlearning looks like in real life. Think: eating the carbs, lifting the weights, and realizing th...
2025-08-0728 min
Sis Let's Heal PodcastEpisode 2: Growing Up with Diet CultureEver wonder why your relationship with food feels so complicated? In this episode, we’re taking it all the way back—into the kitchens, conversations, and unspoken rules we grew up with.
We unpack what it was like being raised in a diet culture household—from fad diets starting every January, to low-carb labels and the belief that skinny = healthy.
We talk about the things we didn’t learn (like portion sizes, balance, or how to actually fuel our bodies), and the things we did instead—hello SlimFast, black coffee, and skipping meals in the name of "health."
This episode is part re...
2025-07-3125 min
Sis Let's Heal PodcastEpisode 1: The Sisters Behind the MicWho are we? How'd we get here? How'd diet culture shape our current reality? What do our health journey's look like? & why in the HECK do we think we should have a whole podcast to talk about them?
We're still waiting on the answer to that last question 🤪
Follow us on IG:
@kaylinjohnsonfit
@ellie_katrina_glover
2025-07-2454 min
Sis Let's Heal PodcastTrailer EpisodeWelcome to Sis, Let’s Heal—your new favorite space for real talk on health, healing, and everything in between.
In this trailer episode, we (your hosts, two sisters who’ve been through it all—yo-yo dieting, toxic fitness culture, postpartum changes and more) introduce you to the heart of this podcast: honest conversations and practical tools for building a healthier, more balanced life without the pressure.
Whether you're nursing a baby, driving to work, or tackling your to-do list—we're showing up just like you are.
Let’s heal, learn, and grow—together.
Subscribe and come along for the ride—we're jus...
2025-07-2301 min
KMTS ConnectionsKMTS Connections: Graham Mesa Elementary Art AuctionGME School Counselor and Student Council Leader, Kasey Nispel and StuCo members Gage, Ellie, Sammy, and Kaylin tell us all about the annual art auction. More information is available here: https://www.facebook.com/events/826902062589565
The post KMTS Connections: Graham Mesa Elementary Art Auction appeared first on Your Brand of Country, KMTS.
2024-04-0926 min
EA UnlockedAustralian & South African Exchange Students Welcomed to EAEach fall, exchange students from Australia and South Africa arrive in the United States and jump right into life at EA. This year, four students are living with EA host families, taking Upper School classes, and playing on the fall athletic teams. This enthusiastic group recently stopped by to talk with EA Unlocked host, Dr. T.J. Locke. Listen in as they share their favorite American foods, experiences, as well as their thoughts about Philadelphia's sports teams. Guests: Ella Burgess/Central Coast Grammar School Evie Barker/Central Coast Grammar School Kenzie Mikkelsen/Central Coast...
2023-11-2821 min