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.

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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