Sis Let's Heal Podcast

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 another rigid set of food rules. If you’ve ever felt like you did everything “right” and still felt tired, hungry, or stuck… this one will click. New Food Pyramid PDF: https://cdn.realfood.gov/DGA.pdf IG: @kaylinjohnsonfit | @ellie_katrina_decker TT: @kaylinjohnsonfit | @ellie_k_decker YouTube: https://youtube.com/@sisletsheal_podcast?si=EqjCCtuPV0P6yJxX Coaching Application: https://www.healthyempoweredrenewed.com/podcastcoachingform

Blue 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 (fiber + gut health + blood sugar support) - Easy, realistic ways to add beans without raw-dogging them from the can 😭 - Protein vs fiber (and why we think 2026 is basically the year of fiber) - The Blue Zone food list: veggies, whole grains, healthy fats, fruit, fermented foods, herbs/spices- The one recommendation we side-eye a little (red meat) + how we think about it Follow us: Instagram: @kaylinjohnsonfit + @ellie_katrina_glover TikTok: @kaylinjohnsonfit + @ellie_k_glover Want 1:1 support with your nutrition + lifestyle? Apply here: https://www.healthyempoweredrenewed.com/podcastcoachingform

In 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 introducing whole foods early felt “crazy” to older generations—and what changed - How COVID shifted our family’s perspective on immune health, supplements, and prevention - The “genetics” excuse vs. the power of lifestyle choices - What it looks like to model a healthier relationship with food for the next generation (without perfection) Listener note: This episode includes a brief conversation about miscarriage (approx. 1:10–1:17). Please skip if needed. We’re not here to blame past generations—we’re here to understand them, learn from them, and do better with the information we have now. Follow us on Socials! IG: @kaylinjohnsonfit | @ellie_katrina_decker TT: @kaylinjohnsonfit | @ellie_k_decker YouTube: https://youtube.com/@sisletsheal_podcast?si=zJZz3rOYvycy0FFr

It’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 life (not just an outcome) - The “Monday start” mindset… and why 2026 feels like a Tuesday (lol) - Why January–March can feel mentally harder (and the vitamin D + winter slump convo) - Listening to your body more: rest, sleep, hydration, and flexibility - Getting back to basics with food, movement, and habits (without overcomplicating it) - Why healthy eating doesn’t need fancy recipes — it needs staples + simplicity - Using tools like ChatGPT in a way that makes life easier (recipes, meal ideas, saving templates) If you’ve ever felt boxed in by resolutions, like you should be doing more just because the calendar changed — this episode is for you. Follow us on Instagram: @kaylinjohnsonfit | @ellie_katrina_decker TikTok: @kaylinjohnsonfit | @ellie_k_decker Subscribe on YouTube (https://youtube.com/@sisletsheal_podcast?si=Fwbx2KMtxpTzgfZq) so you don’t miss future episodes. If you’ve been hanging with us for a few episodes now, send us a message and leave a review — we want to hear what you’re focusing on this year (even if it’s not a traditional goal).

In 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 dressings, chocolate, chips, and snacks - Natural flavors, seed oils, and bio-engineered ingredients (what they actually mean) - Why fiber matters just as much as protein (and where to find it) - Milk, nut milks, and dairy swaps — when they make sense and when they don’t - How to make small switches as you run out of food, without throwing everything away This episode is for you if you’ve ever thought: - “I eat pretty healthy… so why do I still feel bloated, tired, or inflamed?” - You’ll walk away knowing what to look for, what actually matters, and how a few tiny changes can make a big difference over time. Follow us! IG: @kaylinjohnsonfit @ellie_katrina_decker Tiktok: @kaylinjohnsonfit @ellie_k_decker If you’re ready for personalized support with your nutrition, metabolism, or pregnancy-prep journey, you can apply for 1:1 coaching with Kaylin here ➡️https://www.healthyempoweredrenewed.com/podcastcoachingform

Ever 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 for your energy, hormones, gut health, and long-term wellbeing. In this episode, we chat about: Why “heart healthy,” “multi-grain,” “low carb,” and “zero sugar” don’t always mean what you think Seed oils, enriched/fortified flours, gums, and bioengineered ingredients—what they are and why they matter Why your “high protein,” “diet,” or “sugar-free” favorites might be wrecking your gut more than helping your goals Simple swaps that don’t require perfection, a homestead, or an all-organic life How to actually read a food label without getting overwhelmed (and what red flags to look for first) Why you don’t have to cut out bread, carbs, or sugar to feel better—you just need to know the source If you’ve ever thought, “I’m eating ‘healthy’ but still feel inflamed, bloated, tired, or stuck,” this episode is going to connect a LOT of dots for you. IG: ✨ https://www.instagram.com/kaylinjohnsonfit/ ✨ https://www.instagram.com/ellie_katrina_decker/ TikTok: @kaylinjohnsonfit @ellie_k_decker Ready for support with your own nutrition, metabolism, or pregnancy-prep journey? Apply for 1:1 coaching with Kaylin here: https://www.healthyempoweredrenewed.com/podcastcoachingform

Ellie 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 Italian espresso doesn’t wreck your nervous system - Jet lag recovery + travel insights - Food label 101: ingredients, marketing tricks, and simple swaps - When rating apps help… and when they mislead This episode sets the foundation for next week’s deep dive into deceptive marketing, sneaky additives, and how to confidently navigate a grocery store. Watch this episode on YouTube! https://www.youtube.com/@SisLetsHeal_Podcast If you enjoyed this episode, share it with a friend and don’t forget to follow us! Kaylin → IG/TikTok: @kaylinjohnsonfit Ellie → IG/TikTok: @ellie_katrina_decker / @ellie_k_decker Apply for 1:1 coaching w/Kaylin: https://www.healthyempoweredrenewed.com/podcastcoachingform Kaylin's Wedding Photographer ➡️ https://www.instagram.com/emmaharlingphoto/

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 more than perfection • How to come back to your routine without punishing yourself • And of course…the milk taste test you’ve all been waiting for 👀 (goat milk for Ellie, breast milk for Kaylin) This episode will help you walk into the holiday feeling confident, present, and in control — not overwhelmed or “off track.” Because you deserve to enjoy the day and honor your goals, all at the same time. 💛 📲 Connect with us on Instagram & TikTok: IG: @kaylinjohnsonfit | @ellie_katrina_decker TikTok: @kaylinjohnsonfit | @ellie_k_decker ✨ Apply for Kaylin’s 1:1 Health Mentorship: https://www.healthyempoweredrenewed.com/podcastcoachingform

Becoming 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’re a woman who: - wants to be a mom someday and knows you should start preparing your body now - is already a mom and feels like it’s “too late” for you - or you just want permission to take care of yourself first without guilt… …this one is for you. 💛 📲 Connect with us! IG: @kaylinjohnsonfit | @ellie_katrina_decker TikTok: @kaylinjohnsonfit | @ellie_k_decker ✨ Apply for Kaylin’s 1:1 Coaching (preconception, pregnancy, postpartum-friendly): https://www.healthyempoweredrenewed.com/podcastcoachingform

In 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 before age one, and how to feed your baby real food without overcomplicating it. Ellie also gives a quick update on her water/bone broth fast and how much inflammation dropped afterward. If you’re pregnant, hope to be, or just want to hear a birth story that doesn’t make you terrified…this one’s for you. 💛 What we talk about: - Going into labor earlier than expected - Delivering without an epidural (and how mindset + support mattered) - The “after baby is born” stuff no one tells you to research - Postpartum help and not doing it all yourself - Starting solids the real-food way (baby-led weaning) - Introducing allergens + why Josie eats what the family eats - Breastfeeding for a year and knowing when you’re both ready to wean Follow us! 📷 Instagram: @kaylinjohnsonfit | @ellie_katrina_decker 🤳🏼 TikTok: @kaylinjohnsonfit | @ellie_k_decker ✨ Apply for Kaylin’s 1:1 Health Mentorship: https://www.healthyempoweredrenewed.com/podcastcoachingform

It’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

In 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 pressure of juggling self-care with wedding planning The importance of having healthy staples at home during busy times How mindset shifts helped her stay consistent through chaos The real post-wedding crash (and how she’s recovering from it) Her honest experience with the wedding weekend — from private vows to late-night dancing and yes, even Taco Bell 🍰🌮 Whether you're a bride-to-be, navigating a stressful season, or just love a good life update with some practical wellness advice, this episode is packed with real talk, encouragement, and a reminder that you can prioritize yourself — even when life gets wild. ✨ Don’t forget to follow Ellie & Kaylin on socials, and reach out to Kaylin for one-on-one coaching if you're ready to heal, grow, and thrive. Socials: 📷 IG: @kaylinjohnsonfit | @ellie_katrina_decker 🤳🏼 TikTok: @kaylinjohnsonfit | @ellie_k_decker Coaching Link: https://www.healthyempoweredrenewed.com/podcastcoachingform

Everyone 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 that make a big impact. 📷 IG: @kaylinjohnsonfit | @ellie_katrina_decker 🤳🏼 TikTok: @kaylinjohnsonfit | @ellie_k_decker ✨ Ready to build routines that actually work for your lifestyle? Apply for Kaylin’s 1:1 Health Mentorship: https://www.healthyempoweredrenewed.com/podcastcoachingform

Postpartum 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

Today 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 health journey? Apply for 1:1 coaching here: healthyempoweredrenewed.com/podcastcoachingform If you loved this episode, share it with a friend and leave us a 5-star rating — it helps other women find this show and feel supported too.

Eating 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

Follow 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

Follow 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! https://www.healthyempoweredrenewed.com/podcastcoachingform

Follow 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

This 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 in early workouts on gym days. ~Why these habits actually matter — from digestion and gut health, to energy and focus, to simply starting the day feeling more like yourself. P.S. We've got a secret... We're working on bringing video to you! So you'll hopefully be able to put faces and names together soon! 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

Follow 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 share relatable stories, client breakthroughs, and practical mindset shifts so you can stop letting a random 3-digit number dictate your mood, your motivation, or your next move. Bottom line: The scale is just data—not your grade, not your worth. If this episode helps you feel seen, share it with a friend who’s been stressing over the scale too, and DM us a non-scale victory you’re proud of. Want to explore what working 1:1 with Kaylin would look like for you? Click here ➡️ https://www.healthyempoweredrenewed.com/podcastcoachingform Don't forget to follow us!👇🏻 @kaylinjohnsonfit @ellie_katrina_glover

You’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 that health doesn’t come with a specific body size. We also break down what diet culture has rebranded into today—“wellness” trends, detox teas, and programs that fall apart as soon as you stop paying. Because the truth is: you weren’t born hating your body. You were taught to. And now? You get to unlearn it. Follow us on IG! @kaylinjohnsonfit @ellie_katrina_glover

Ever 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 reflection, part unlearning, and totally validating if you’ve ever felt confused about food, health, or your body. Whether you’re in the thick of healing or just now realizing where it all started—this one’s for you. 💛 Follow Along on IG: @kaylinjohnsonfit @ellie_katrina_glover

Who 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

Welcome 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 just getting started. 🎙️💛