Healthy Productive Living | Healthy Habits, Time Management, Energy Management, Productivity, Routines, Systems, Planning, Co

Kiley Owen, PA-C | Free your time. Boost your energy. Feel your best.
  • 4.9 (42)
  • Self-Improvement
  • Updated Weekly

Free your time. Boost your energy. Feel your best. Healthy Productive Living is a podcast about creating better health, more energy, and a calmer, more intentional life — especially for women over 40 navigating midlife while juggling work, family, and everything else. Does life feel too busy and chaotic? Do you have a packed schedule and an overwhelming to do list? Between juggling family responsibilities, growing in your career, managing your home, and handling unexpected daily tasks, do you find it challenging to build healthy and productive habits that truly last? Does ”life” always seem to get in the way of your good intentions? Do you want to become more proactive instead of reactive in your daily routine? Are you tired of setting goals and sticking with them for a little while, only to fall off track and feel disappointed in yourself... again? Do you wish you could consistently see progress, build self-confidence, and finally make those long-term lifestyle changes? If so, you’re definitely not alone, and you’re in the right place! This podcast is designed to help busy professionals, parents, caregivers, and those with hectic schedules to create sustainable healthy habits and maintain a productive lifestyle—in a way that feels relaxed, fun, and exciting... not stressful, restrictive, or boring. I’m Kiley Owen, a certified physician assistant specialized in lifestyle medicine. I’m passionate about: - Developing long-lasting health habits (aka creating a sustainable healthy lifestyle) - Maximizing your precious time with effective time management strategies. As a working mom and wife, I understand the unique challenges of staying consistent with healthy habits when so much is vying for your time and attention. Balancing the demands of family life, professional responsibilities, and personal well-being can feel overwhelming, but with the right time management strategies and simple, sustainable habits, it’s possible to stay consistent and thrive in every area of your life. In this podcast, I provide actionable tips and strategies, such as: - Habit-building principles for lasting success - Creating better routines and systems - Time management tips to make the most of your day - Simple, practical life hacks to reduce stress and streamline your life - Healthy eating and and fitness tips for optimal health and well-being. I also dive deep into the mindset needed for long-term success, covering topics like: - Getting and staying motivated - Overcoming procrastination - Building self-discipline - Avoiding burnout - Maintaining consistency and momentum - Avoiding self-sabotage and staying on track. Episodes offer easy-to-implement strategies that will give you quick wins and help you see real results. If you’re ready to transform your life with healthy and productive habits that stick, join me on this journey to create a fulfilling, healthy and productive lifestyle! Disclaimer: The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

  1. Aug 13

    Ep 97 - Why Your Brain Won't Quiet Down and What to Do About It (How to Reduce Mental Fatigue and Improve Your Energy by Closing Open Loops)

    If mental fatigue and low energy are a regular part of your week, open loops might be playing a bigger role than you realize.   An open loop is anything your brain is still tracking because it hasn't been resolved. And the tricky part is that these loops don't wait for a convenient time to surface. They come up in the car, while you're making dinner, and sometimes at 2am.   In this episode, we talk about what open loops are, why they keep coming back up, and what it takes to close them. And it's probably not what you think.   You'll learn:   🔸 A common productivity rule that sounds efficient but can quietly work against you   🔸 The difference between finishing a task and closing a loop   🔸 A simple way to capture and organize tasks so your brain can let them go   🔸 How to schedule this kind of work without letting it compete with the things that matter most   If you've ever felt like your brain just won't quiet down, even when you're resting, this episode is for you.   If you want help mapping out your own time and energy patterns, check out the Time and Energy Reset 🔁. It's a single 45-minute coaching session where I help you map your week, identify time and energy leaks, and build a realistic plan around your priorities. You can schedule your reset here.    👉 Grab my free resource, The 3E Formula for Habits That Stick, where I distill the core ideas from countless habit books into one simple framework you can remember and use right away. If you want healthy and productive habits that stick, this quick guide will show you how.   Interested in my signature coaching program? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode. And if you’re finding it helpful, I’d love it if you left a review! ❤️️   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

  2. Jul 29

    Ep 96 - Tired of Wasting Healthy Food? A Simple Way to Plan Healthy Meals with Less Waste

    If you're looking for simple meal planning tips to reduce food waste, this episode offers one small shift that makes a real difference. This is a short episode, perfect for a busy week, but the idea inside it can change how you shop and cook for a long time.   Have you ever bought an ingredient for one recipe, used part of it, and found the rest gone bad in your fridge a week later? Yeah, me too. But don't worry, it's not a sign that you need a complicated system.   In this episode, you'll hear:   🔸 Why certain ingredients keep ending up wasted, even when you're trying to be careful   🔸 One question to ask while making your grocery list that changes the outcome   🔸 How this approach lowers mental load, not just food waste   🔸 Why this isn't about meal prepping every ingredient   This episode is a great fit if you're interested in easy meal planning, healthy living after 40, or simple ways to make healthy habits stick without adding more to your plate.   👉 Grab my free resource, The 3E Formula for Habits That Stick, where I distill the core ideas from countless habit books into one simple framework you can remember and use right away. If you want healthy and productive habits that stick, this quick guide will show you how.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode. And if you’re finding it helpful, I’d love it if you left a review! ❤️️   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   This podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

  3. Jul 23

    Ep 95 - Listener Favorite: Struggling with Discipline or Motivation? Break the Deprivation-Rebellion Cycle and Build Healthy Habits You Actually Enjoy

    Struggling with motivation or discipline when it comes to your healthy habits? This is one of the most listened-to episodes in the show's history, so I'm bringing it back this week!   Do you ever feel like you have two choices when it comes to your habits: give in right away, or deny yourself completely?   That's how so many people end up trapped in a cycle of deprivation, rebellion, and guilt.   In this episode, I share a mindset shift that helps you build healthy habits without feeling deprived, and it helps you enjoy the things you love even more.   You'll hear:   🔸 Why deprivation backfires and what it does to your habits   🔸 Why rebelling against your own rules is common, and how to stop   🔸 How to use moderation intentionally, so it feels good instead of like punishment   🔸 Why delaying (not denying) the things you love makes them more satisfying   🔸 How this strategy builds discipline and consistency without resentment   You’ll learn how to approach moderation in a way that builds self-trust, consistency, and motivation — instead of resentment.   You don’t have to punish yourself to live a healthier, happier life. If you’re ready to stop swinging between extremes, and finally build healthy habits and routines that stick — while enjoying your life more — this episode is for you.   👉 Grab my free resource, The 3E Formula for Habits That Stick, where I distill the core ideas from countless habit books into one simple framework you can remember and use right away. If you want healthy and productive habits that stick, this quick guide will show you how.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode. And if you’re finding it helpful, I’d love it if you left a review! ❤️️   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

  4. Jul 16

    Ep 94 - The Hangover After the Push: Understanding Energy Management and Recovery

    If you've ever finished a demanding stretch of work and ended up dealing with low energy and burnout instead of feeling recharged, there's a reason for that, and it's not a lack of discipline.   In this episode, we're talking about what happens after a push. The kind that leaves you feeling foggy, flat, or worn out, even when you technically have the day off.   If you've ever felt guilty for not being productive on a day you "should" have had energy for, this episode is for you.   Kiley talks about:   🔸 Why energy is a resource to manage, not a moral test   🔸 The pattern behind low energy days that follow a big push, at work or in life   🔸 Why rest and recovery matter for burnout prevention and long term health   🔸 A shift in mindset that can bring real relief if you've been hard on yourself for needing to recover   🔸 How to recognize this pattern showing up in your own life   This episode is a reminder that needing to recover isn't a sign of weakness. It's part of how energy and productivity work, and understanding that can change how you treat yourself on your lowest energy days.   If this episode resonates with you, and you want help mapping out your own time and energy patterns, check out the Time and Energy Reset 🔁. It's a single 45-minute coaching session where I help you map your week, identify time and energy leaks, and build a realistic plan around your priorities. You can schedule your reset here.    👉 Grab my free resource, The 3E Formula for Habits That Stick, where I distill the core ideas from countless habit books into one simple framework you can remember and use right away. If you want healthy and productive habits that stick, this quick guide will show you how.   Interested in my signature coaching program? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode. And if you’re finding it helpful, I’d love it if you left a review! ❤️️   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

  5. Jul 9

    Ep 93 - Why Waiting for the Right Time Backfires: A Time Management Mindset Shift

    Waiting for a calmer season before you focus on your health habits, time management, or other important goals? This is a common pattern, but this episode asks whether that calmer season is actually coming.   Waiting for the right time to start something new feels responsible. But if you've been putting off change until things calm down, consider this: what if right now already has more room in it than you think?   I share two real-life moments where the "right time" turned out to be different than expected. One involves a coaching client who chose to start in August instead of waiting for fall. The other is a personal story from my trip to Florida, where a decision made under time pressure ended up revealing more available time, not less.   You'll hear:   🔸 Why the season you're waiting for might not be calmer than the one you're in   🔸 A coaching client's decision to start before her kids' school year started, and what she saw that most people miss   🔸 A personal story from a family trip to Florida, and what I realized after the trip began   🔸 Why waiting often has less to do with timing and more to do with delay   🔸 A simple mindset shift that makes it easier to take a small step now, instead of waiting for a better moment later   This episode isn't about filling every open hour. It's about noticing where enough room already exists, and what becomes possible once you start using some of it.   If you've been feeling behind, reactive, or like you're just trying to get through the day, this episode offers a different way to think about your week, one small step at a time.   Also mentioned in this episode: the Time and Energy Reset 🔁, a single 45-minute coaching session where I help you map your week, identify time and energy leaks, and build a realistic plan around your priorities, not somebody else's idea of balance. You can schedule your reset here.    👉 Grab my free resource, The 3E Formula for Habits That Stick, where I distill the core ideas from countless habit books into one simple framework you can remember and use right away. If you want healthy and productive habits that stick, this quick guide will show you how.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode. And if you’re finding it helpful, I’d love it if you left a review! ❤️️   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

  6. Jun 25

    Ep 92 - Planning But Not Following Through? Here’s What You Might Be Missing

    If your plan for healthy habits keeps falling apart, you're not alone, and it's probably not because you're bad at planning.   In this episode, I share a personal story about a time my husband and I needed to dig ourselves out of a big financial hole. The plan we made mattered, but it wasn't the main thing that got us there.   I share:   🔸 What came before the plan, and why it made all the difference   🔸 Why looking at your current habits can feel uncomfortable, and what to do with that discomfort   🔸 The difference between tracking for clarity and tracking to judge yourself   This episode is for anyone who has made a plan, watched it fall apart, and assumed that meant they needed a better plan. If that sounds familiar, this conversation might shift how you think about planning altogether.   Other episodes mentioned: Episode 39 - How Paying Off Debt Improved My Health, Energy, and Work-Life Balance   Want to be in better control of your finances? I use and recommend YNAB.    👉 Grab my free resource, The 3E Formula for Habits That Stick, where I distill the core ideas from countless habit books into one simple framework you can remember and use right away. If you want healthy and productive habits that stick, this quick guide will show you how.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode. And if you’re finding it helpful, I’d love it if you left a review! ❤️️   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   This podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

  7. Jun 18

    Ep 91 - How the "Pay Yourself First" Rule Improved My Health

    If you've ever felt like there's nothing left of you by the end of the day, this episode may sound familiar, especially if you're a busy mom or have a high-stress career.   When my kids were little, my husband and I were running on empty. Two demanding careers, two kids in diapers, a house that needed a lot of work...   We weren't sleeping enough, eating well, or moving our bodies.   We knew better. We just didn't have anything left to give ourselves.   Then I heard a concept that changed how I thought about health. It's a phrase my husband and I still repeat today, years later.   In this episode, I share:   🔸 The personal finance concept that ended up reshaping how we protect our health and energy   🔸 What it looked like to pay ourselves first, starting small, in a season with no extra time or energy   🔸 How this decision changed the culture of our entire family, including our now teenage kids   This isn't a story about discipline or willpower. It's about a small shift in order, and what that shift can build over time.   If you are in a depleted season right now, I hope this gives you permission to stop waiting.   👉 Grab my free resource, The 3E Formula for Habits That Stick, where I distill the core ideas from countless habit books into one simple framework you can remember and use right away. If you want healthy and productive habits that stick, this quick guide will show you how.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode. And if you’re finding it helpful, I’d love it if you left a review! ❤️️   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   This podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

  8. Jun 10

    Ep 90 - Can’t Stay Consistent with Healthy Habits? How to Lower the Setup Cost

    If you've been struggling to stay consistent with healthy habits, the problem might not be what you think.   Most of us assume that when we fall off track, we need more motivation, more willpower, or a better plan. But there's something else that often gets in the way. Something that has nothing to do with how much you care or how hard you're trying.   In this episode, Kiley talks about the concept of setup cost: the time, energy, and mental load that stands between you and the things you want to do consistently.   When setup cost is high, even the habits you genuinely want to build tend to fall apart. And when it's low, consistency becomes a whole lot easier.   You'll learn:   🔸 Why motivation isn't usually the real problem   🔸 What setup cost is and how it affects your healthy habits   🔸 Real-life examples of how lowering setup cost leads to doing things more consistently   🔸 A simple question to ask yourself about any habit you've been struggling with   🔸 How to make a small upfront investment that pays off long-term   This episode might shift the way you think about why healthy habits stick for some people and not others. And it might make you feel a little less frustrated with yourself in the process.   👉 Grab my free resource, The 3E Formula for Habits That Stick, where I distill the core ideas from countless habit books into one simple framework you can remember and use right away. If you want healthy and productive habits that stick, this quick guide will show you how.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode. And if you’re finding it helpful, I’d love it if you left a review! ❤️️   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

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Free your time. Boost your energy. Feel your best. Healthy Productive Living is a podcast about creating better health, more energy, and a calmer, more intentional life — especially for women over 40 navigating midlife while juggling work, family, and everything else. Does life feel too busy and chaotic? Do you have a packed schedule and an overwhelming to do list? Between juggling family responsibilities, growing in your career, managing your home, and handling unexpected daily tasks, do you find it challenging to build healthy and productive habits that truly last? Does ”life” always seem to get in the way of your good intentions? Do you want to become more proactive instead of reactive in your daily routine? Are you tired of setting goals and sticking with them for a little while, only to fall off track and feel disappointed in yourself... again? Do you wish you could consistently see progress, build self-confidence, and finally make those long-term lifestyle changes? If so, you’re definitely not alone, and you’re in the right place! This podcast is designed to help busy professionals, parents, caregivers, and those with hectic schedules to create sustainable healthy habits and maintain a productive lifestyle—in a way that feels relaxed, fun, and exciting... not stressful, restrictive, or boring. I’m Kiley Owen, a certified physician assistant specialized in lifestyle medicine. I’m passionate about: - Developing long-lasting health habits (aka creating a sustainable healthy lifestyle) - Maximizing your precious time with effective time management strategies. As a working mom and wife, I understand the unique challenges of staying consistent with healthy habits when so much is vying for your time and attention. Balancing the demands of family life, professional responsibilities, and personal well-being can feel overwhelming, but with the right time management strategies and simple, sustainable habits, it’s possible to stay consistent and thrive in every area of your life. In this podcast, I provide actionable tips and strategies, such as: - Habit-building principles for lasting success - Creating better routines and systems - Time management tips to make the most of your day - Simple, practical life hacks to reduce stress and streamline your life - Healthy eating and and fitness tips for optimal health and well-being. I also dive deep into the mindset needed for long-term success, covering topics like: - Getting and staying motivated - Overcoming procrastination - Building self-discipline - Avoiding burnout - Maintaining consistency and momentum - Avoiding self-sabotage and staying on track. Episodes offer easy-to-implement strategies that will give you quick wins and help you see real results. If you’re ready to transform your life with healthy and productive habits that stick, join me on this journey to create a fulfilling, healthy and productive lifestyle! Disclaimer: The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

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