Glow Up, Gyrl

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306

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Aug 2026

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About the show

Get ready to embark on an uplifting journey with host Kyra Mitchell Lewis as she introduces you to inspiring guests, shares empowering stories, and provides practical tips and information. Glow Up, Gyrl is more than just a podcast - it's a supportive community where women can come together to learn, share, and connect. Join us as we help you find and live purpose-filled lives, uncovering your ultimate GLOW-UP!

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60 recent

August 20, 202657 min

Excellence Without Exhaustion: Leading Fully Without Burning Out with Tian Philson

What if the reason you are so tired has nothing to do with how much sleep you got and everything to do with a belief you have never actually examined? This week on the Glow Up, Gyrl Podcast, Kyra sits down with Tian Philson, leadership transformation and decision-making coach and the founder of LSF Wellness. Tian spent more than 20 years in corporate strategy before building a practice around one idea: help people go inward so they can go upward. She works with high-achieving women who are succeeding by every external measure and paying for it with their energy and their peace. Her partners include Kroger, Junior League Cincinnati, and 84.51°. In this episode: Why there was never one moment, just a lot of small ones she kept ignoring Crying on the drive to work at her first job out of college Coming home at night and no longer recognizing herself, even while she kept moving up The difference between exhaustion and burnout, and why rest only fixes one of them When it is time to stop coaching yourself and talk to a mental health professional The beliefs running below conscious awareness that keep you saying yes People pleasing, over-delivering, and the promotion where the goalposts keep moving The question Tian asks every client: how is that serving you now Why you are a leader even if you have never managed a single person The Moana and Spider-Man story that changed how she answers her husband Inside the VOICCE® framework and why the desired outcome comes first Letting a decision be good enough, and the fatigue that perfectionism creates Whether you are the dependable one everyone piles work onto, the person who says yes before you have even thought about it, or a woman who looks fine on paper and knows something is off, this conversation will meet you right where you are. Learn more: lsfwellness.com Follow LSF Wellness: @lsf.wellness Stay connected to Glow Up, Gyrl: Website: glowupgyrl.com | Email: hello@glowupgyrl.com Instagram, TikTok, LinkedIn: @glowupgyrl | Facebook: @glowupgyrlatl Learn more about your ad choices. Visit megaphone.fm/adchoices

August 13, 202646 min

The Sleep Recipe: Real Rest, Real Recovery, and the Glow Up You Get When You Finally Sleep Well with Dr. Tara Youngblood

What if waking up at 3 a.m. every night has nothing to do with willpower and everything to do with two degrees? This week on the Glow Up, Gyrl Podcast, Kyra sits down with Dr. Tara Youngblood, sleep science educator, inventor, and founder of Geli. Tara holds more than 50 patents, co-founded ChiliSleep, and shared her "sleep recipe" approach in her TEDxCaryWomen talk. She came to this work the hard way. After losing her son Benjamin in 2008, she stopped sleeping almost entirely, and the grief and depression that followed sent her into more than 10,000 hours of research. In this episode: Losing her son, losing her sleep, and what she went looking for Why most sleep research was done on college-age men and left women out entirely The biggest sleep myth women believe about being "just a bad sleeper" Why your body has to drop two degrees to reach deep sleep, and what your mattress is doing about it The sleep switch, and why turning it off in the morning matters as much as turning it on at night Kyra gets candid about perimenopause and dreading bedtime What Tara wants women to ask their doctors about estrogen, progesterone, and testing A 30-second stress reset you can do in a bathroom stall Her honest take on memory foam, alcohol before bed, and the five tips flooding your feed The gratitude practice her son brought home from camp that the family still does every night Inside Geli and the science behind it Whether you are lying awake at 3 a.m., moving through a hormonal season nobody prepared you for, or running a company on four hours of sleep, this conversation will meet you right where you are. Learn more: gelisleep.com Follow Tara: @dr_youngblood Follow Geli: @gelisleep Stay connected to Glow Up, Gyrl: Website: glowupgyrl.com | Email: hello@glowupgyrl.com Instagram, TikTok, LinkedIn: @glowupgyrl | Facebook: @glowupgyrlatl Learn more about your ad choices. Visit megaphone.fm/adchoices

August 6, 202637 min

Build Your Village: Motherhood, Postpartum Care, and the Power of Betting on Yourself with Kristin Smith

What if the season everyone frames as overwhelming can actually be a joyous, supported one you plan for ahead of time? This week on the Glow Up, Gyrl Podcast, Kyra sits down with Kristin Smith, founder of Well Supported Family, a newborn care and postpartum support agency connecting families with experienced caregivers during the early stages of parenthood. After becoming a mother at just 19, Kristin trained as a birth and postpartum doula and built what would become Well Supported Family in 2015. Today the agency serves thousands of families a year across 14 states, and she also serves as Executive Director of the Newborn Care Specialist Association. In this episode: Becoming a mom at 19 and building a company from that experience with no business background The midwife path she trained for, and the pivot to postpartum care she never planned Why understanding your baby's cues means your baby fits into your life, not the other way around Postpartum support in the zero to six month window and why it matters so much Why asking for help is not a failure, told through Kristin's own recent adoption The insurance and employer benefits that are starting to cover postpartum care Helping the whole family adjust, including older siblings with big feelings How Well Supported Family's one-to-one matching process actually works What Kristin tells women who want to bet on themselves but feel the odds are stacked against them Whether you are preparing to welcome a baby, supporting someone who is, or building something of your own from the ground up, this conversation will meet you right where you are. Learn more: wellsupportedfamily.com Follow Kristin: @wellsupportedfamily Stay connected to Glow Up, Gyrl: Website: glowupgyrl.com | Email: hello@glowupgyrl.com Instagram, TikTok, LinkedIn: @glowupgyrl | Facebook: @glowupgyrlatl Learn more about your ad choices. Visit megaphone.fm/adchoices

July 30, 202646 min

The Consistency Code: Coming Back to Yourself Without Starting Over with Courtney Townley

What if you have never actually needed to start over, because starting over was never the option in the first place? This week on the Glow Up, Gyrl Podcast, Kyra sits down with Courtney Townley, a women's self-leadership coach, host of the highly rated Grace & Grit podcast, and author of The Consistency Code. For the past 20 years, Courtney has been helping women take better care of themselves with more consistency and ease. She is a Level 2 Certified Nutrition Coach through Precision Nutrition, a certified strength coach with the National Strength & Conditioning Association, and a certified life coach through The Life Coach School. This conversation is warm, funny, and full of reframes that will change how you think about health, habits, and the stories you tell yourself when you fall off track. In this episode: Why devotion beats discipline, and what changes when you make the switch The reframe that stops the Monday restart cycle: you cannot start over, but you can always resume Health as a direction, not a destination, and why you are always one decision from rerouting The four self-leadership skills at the root of real consistency Why self-trust is the byproduct of keeping promises to yourself Deep health explained: integrity in your cells and integrity in your soul Proving your worth versus owning it, and how integrity pain shows up The stress bucket: reducing what is in it and fortifying it on purpose What perimenopause, menopause, and postpartum do to your reserves The campfire analogy that will change how quickly you get back on track All about The Consistency Code and the Grace & Grit podcast Whether you are in a season of falling off or just tired of the all-or-nothing cycle, this episode will meet you exactly where you are. Learn more: graceandgrit.com Follow Courtney: @gracegrit Stay connected to Glow Up, Gyrl: Website: glowupgyrl.com | Email: hello@glowupgyrl.com Instagram, TikTok, LinkedIn: @glowupgyrl | Facebook: @glowupgyrlatl Learn more about your ad choices. Visit megaphone.fm/adchoices

July 23, 202642 min

Becoming Your Own Best Friend: Cultivating Real Connection and Friendship in Midlife with Cheryl Dillon

What if the reason friendship feels harder in midlife has nothing to do with you, and everything to do with the fact that no one ever told you it would take intention? This week on the Glow Up, Gyrl Podcast, Kyra sits down with Cheryl Dillon, life coach, writer, speaker, and founder of Funderful Experiences, where she helps women create midlife chapters that are joyful, vibrant, and intentional. Cheryl is also the co-founder of Equitable Mediation Services, where she has spent nearly two decades coaching individuals through the emotional complexities of separation and divorce. This conversation is warm, wise, and full of the kind of practical guidance that makes deeper friendship feel possible again, starting with the friendship you have with yourself. In this episode: The delightful breakfast-table story behind the name Funderful Experiences Why making real friendships gets harder in midlife, even when you are surrounded by people The difference between casual socializing and environments where genuine friendship can grow Why one person going first with vulnerability gives everyone else permission What it means to be a friend to yourself, and why it is the prerequisite for real connection Small shifts for moving past small talk: better questions, real stories, genuine interest Why midlife is not a season of decline but the chapter you finally get to write yourself The one thing to do first if you are craving deeper friendships: stop waiting All about the Connected Hearts community and the online version coming soon Whether you are craving deeper friendships, navigating a big transition, or learning to show up as your whole self, this episode will meet you exactly where you are. Learn more: funderfulexperiences.com Join the Connected Hearts waiting list: funderfulexperiences.com (under Connected Hearts) Follow Cheryl: @funderful_experiences Stay connected to Glow Up, Gyrl: Website: glowupgyrl.com | Email: hello@glowupgyrl.com Instagram, TikTok, LinkedIn: @glowupgyrl | Facebook: @glowupgyrlatl Learn more about your ad choices. Visit megaphone.fm/adchoices

July 16, 202637 min

Know Your Rights: Recognizing Workplace Harassment and Building a Safe Exit Plan with Brittany A. Stevens

What do you do when something at work feels wrong, but you are not sure it rises to the level of harassment? This week on the Glow Up, Gyrl Podcast, Kyra sits down with Brittany A. Stevens, Partner at Phillips & Associates, PLLC, one of the nation's leading plaintiff-side employment law firms. Brittany represents women facing workplace sexual harassment, discrimination, and retaliation, particularly in power-imbalanced and high-pressure industries. Known for her compassionate, clear, and action-oriented approach, she helps women understand their rights, protect themselves, and regain control during some of the most vulnerable moments of their careers. This conversation is informative, empowering, and full of guidance every working woman deserves to have before she ever needs it. In this episode: The invisible warning signs of workplace harassment women often miss or dismiss Why "go along to get along" shows up in harassment cases and what the law says about it What consent really means when there is a power imbalance at work Why documenting everything is the essential first step to protecting yourself What actually happens when you complain to HR, and who HR really protects Pregnancy discrimination: the rights most women do not realize they already have Whether to disclose a pregnancy during a job search How an external complaint through a lawyer can put the power back in your hands Why coming forward protects not just you, but the women who come after you Whether you are navigating something right now, supporting someone who is, or simply want to know your rights before you need them, this episode is for you. Connect with Brittany: linkedin.com/in/brittany-stevens-alper Phillips & Associates: newyorkcitydiscriminationlawyer.com Stay connected to Glow Up, Gyrl: Website: glowupgyrl.com | Email: hello@glowupgyrl.com Instagram, TikTok, LinkedIn: @glowupgyrl | Facebook: @glowupgyrlatl Learn more about your ad choices. Visit megaphone.fm/adchoices

July 9, 202638 min

Panic to Profit: Building a Life and a Business That Cannot Be Boxed In with Julia Hurley

What does it look like to build a career across real estate, politics, life coaching, sports management, and media, and have it all make sense? This week on the Glow Up, Gyrl Podcast, Kyra sits down with Julia Hurley, dynamic entrepreneur, nationally recognized real estate broker, former elected official, author, and the founder of a sports management company helping athletes grow their brands. Julia has spent 14 years building a career that refuses to fit neatly into a box, and her latest book, Panic to Profit, is the playbook she created to help women do the same. This conversation is honest, direct, and full of the kind of no-nonsense wisdom that only comes from someone who has actually been in the arena. In this episode: How Julia beat an 18-year incumbent in his own backyard with no political experience Why everything she has built across industries feeds itself and how you can do the same The moment she went from real estate to coaching after realizing women need a life plan, not just a business plan Why 90% of the obstacles women face in business are emotional, not operational The women she finds most powerful to work with and why A breakdown of Panic to Profit and the sports-inspired framework inside Why women struggle to ask for things in business and what to do instead The hard truth about women gatekeeping each other and why it has to stop Whether you are building your first business or your fifth, this conversation is going to make you think differently about how everything you have done connects. Learn more: thejuliahurley.com Follow Julia: @thejuliahurley Stay connected to Glow Up, Gyrl: Website: glowupgyrl.com | Email: hello@glowupgyrl.com Instagram, TikTok, LinkedIn: @glowupgyrl | Facebook: @glowupgyrlatl Learn more about your ad choices. Visit megaphone.fm/adchoices

July 2, 202638 min

The Desire Reset: Reigniting Intimacy, Connection, and Self-Worth in Long-Term Relationships with Xanet Pailet

What if low desire does not mean something is wrong with you, but actually means you have never been taught how desire really works? This week on the Glow Up, Gyrl Podcast, Kyra sits down with Xanet Pailet, sex and intimacy educator, coach, entrepreneur, and author. For over 15 years, Xanet has helped women and couples heal intimacy challenges, rebuild emotional connection, and reignite desire in long-term relationships. She is the founder of Passionate Intimacy Retreats in Asheville, North Carolina. This conversation is warm, honest, and full of real, usable tools for anyone in a long-term relationship who feels like intimacy has quietly slipped to the bottom of the to-do list. In this episode: Why desire naturally fades after the honeymoon phase, and why that is normal How body image and self-worth directly impact our ability to feel desire A powerful reframe for reconnecting with your body after weight changes or major life transitions How emotional safety in a relationship creates the foundation for physical intimacy The feeling wheel exercise for practicing honest, vulnerable communication The biggest myth about desire that women need to let go of Spontaneous desire vs. responsive desire and why understanding the difference changes everything A simple, low-risk first step for starting the conversation with your partner Whether you are in a long-term relationship, feeling disconnected, or just want better tools for intimacy and communication, this episode is going to give you real, practical takeaways. Take the free Intimacy Equation Quiz: howtoimprovemylovelife.com Learn more: passionateintimacyretreats.comFollow Xanet: @xanetpop Stay connected to Glow Up, Gyrl: Website: glowupgyrl.com | Email: hello@glowupgyrl.com Instagram, TikTok, LinkedIn: @glowupgyrl | Facebook: @glowupgyrlatl Learn more about your ad choices. Visit megaphone.fm/adchoices

June 25, 202650 min

Mind, Body, Glow: Turning Negative Emotions into a Portal for Growth with Kym Coco

What if the emotions you have been trying to push away are actually trying to show you something? This week on the Glow Up, Gyrl Podcast, Kyra sits down with Kym Coco, author, nature-loving yogi, and founder of Swagtail, where she teaches mind-body techniques for emotional resilience, focus, and peak performance. Kym holds a Master's Degree in Sports Kinesiology and two 500-hour Yoga Teacher Training Certifications, and her latest book, Miracle on the Mountainside, weaves together decades of experience helping people transform negative emotions into clarity, energy, and intentional living. This conversation reframes everything you thought you knew about difficult emotions, presence, and what it actually takes to move forward. In this episode: ✨ Why Kym calls them "growth emotions" instead of negative emotions ✨ How yoga and sports kinesiology come together in her mind-body approach ✨ The portal vs. prison concept and how to make the shift today ✨ Simple, effective techniques for moving between emotional states ✨ The power of curiosity and a beginner's mind when facing uncertainty ✨ Why getting stuck in the "why loop" can keep you from moving forward ✨ The remarkable true story behind her book, Miracle on the Mountainside ✨ Why presence is powerful, and messiness is clarifying Whether you are navigating a hard season or just want a simpler way to process what comes up day to day, this conversation will give you real tools you can use right away. Free 20-minute attention training video: swagtail.com/podcastbonus Learn more: swagtail.com Follow Kym: @swagtailyoga Stay connected to Glow Up, Gyrl: Website: glowupgyrl.com | Email: hello@glowupgyrl.com Instagram, TikTok, LinkedIn: @glowupgyrl | Facebook: @glowupgyrlatl Learn more about your ad choices. Visit megaphone.fm/adchoices

June 18, 202649 min

Painting What You Want: Manifestation, Visualization, and Calling In the Life You're Meant For with Cameron Cohen

What if your next level was not just something you could visualize, but something you could hang on your wall and see every single day? This week on the Glow Up, Gyrl Podcast, Kyra sits down with Cameron Cohen, Los Angeles-based artist and creator of the Manifestation Painting, a unique form of visual manifestation. Through a guided visualization process, Cameron maps out her clients' goals and intentions and translates them into custom paintings that hold the frequency of those intentions and serve as a daily reminder of the life they are calling in. She is also the artist behind the Love Mural exhibit, a series of hundreds of smaller paintings infused with the frequency of love being shared with people around the world. This conversation is equal parts science, art, and soul, and it will absolutely change how you think about manifestation. In this episode: What a Manifestation Painting actually is and how the entire process works The science behind why visual manifestation works: the Reticular Activating System explained Why vision boards stay hidden under guest beds and how art changes that The role of belief, emotion, and deserving in making manifestation actually work How Cameron discovered she could read paint patterns the way others read tea leaves Why COVID was a renaissance for Cameron and how it birthed her entire practice What it means to reinvent yourself at 50 and keep going anyway The Love Mural exhibit and the frequency of love being sent around the world Whether you have been trying to manifest for years or are just starting to get curious about the practice, this episode is going to give you a whole new framework for calling in the life you are meant for. Learn more and commission a painting: cameroncohenart.com Follow Cameron: @cameroncohenart Stay connected to Glow Up, Gyrl: Website: glowupgyrl.com | Email: hello@glowupgyrl.com Instagram, TikTok, LinkedIn: @glowupgyrl | Facebook: @glowupgyrlatl Learn more about your ad choices. Visit megaphone.fm/adchoices