Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40

Kiley Owen, PA-C | I help women over 40 maximize their time and energy so they can feel great!
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  • 一周一更

I help women over 40 maximize their time and energy so they can feel better in midlife (and beyond)! And hey, if you’re not a woman (or not over 40), but you connect with this message, I’m glad you’re here too! 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 - Expert 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. 5天前

    Ep 54 - How Many Calories Should I Eat? Make Sure You Know This One Number

    Calories often get a bad rap, but they’re not the enemy. In fact, understanding them is key to feeling your best and reaching your health goals.   In this episode, I explain how to find your TDEE (Total Daily Energy Expenditure). This number determines how many calories your body burns in a day, and why it’s so important for sustainable fat loss, muscle gain, and maintaining your energy.   If you’ve ever felt like you’re eating healthy but not seeing results, this episode will help you understand why.   You'll learn:   🔸 How to determine your calorie needs   🔸 What TDEE is (and why it matters for your goals)   🔸 How your age, height, weight, and activity level affect your metabolism and calorie needs   🔸 Why starting with the “sedentary” activity level can give you an eye-opening perspective   🔸 Why plateaus happen during weight loss and what to do about them   🔸 How to avoid losing muscle and slowing your metabolism   🔸 What a healthy calorie deficit really looks like   🔸 How to build calorie awareness without falling into obsession   You’ll walk away with a better understanding of how your metabolism works, how activity and muscle play a major role, and how to make informed nutrition choices that fit your lifestyle, without restrictive dieting.   If you’re ready to stop guessing and start making progress, this episode will help you connect the dots between calories, metabolism, and lasting results.   Want to calculate your TDEE manually? Here's how to do it.   First, calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation:   • Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161 • Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5   That gives you your BMR — the calories your body burns just to stay alive.   Then, to estimate your TDEE, multiply that number by your activity level: • Sedentary (very little movement): × 1.2 • Lightly active (light exercise 1–3 days/week): × 1.375 • Moderately active (3–5 days/week): × 1.55 • Very active (6–7 days/week): × 1.725 • Extremely active (physical job + hard exercise): × 1.9   The result is your estimated Total Daily Energy Expenditure (TDEE) — roughly how many calories you burn in a day.   Ready to take this even further? If you would like guidance and accountability, I'd love to help. Coaching is where we take concepts like this and turn them into personalized, realistic plans that fit your life.   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! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   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.

    9 分钟

  2. 11月6日

    Ep 53 - Shorter Days Got You Down? Cozy Up with These Healthy Hygge Habits

    Colder days and darker evenings used to leave me feeling drained, discouraged, and desperate for spring. But not anymore! And in this episode, I’m sharing exactly what changed.   When I discovered the concept of hygge (pronounced HOO-gah), it helped me to reframe winter completely. Instead of just pushing through the season, I learned how to create a cozy, intentional lifestyle that actually supports my energy, mood, and well-being. (Thanks, Meik Wiking!)   But here’s the thing... not all hygge habits are healthy. And if we’re not intentional, it’s easy to slip into patterns that leave us feeling more sluggish than restored.   In this episode, I’m walking you through five key areas where you can embrace healthy hygge—habits that are both comforting and energizing... so you can make this season one of the most nourishing times of the year.   You'll learn:   🔸 What hygge actually is (and how it explains why Denmark is so happy, despite dark winters)   🔸 Why cozy doesn’t have to mean checked out, and healthy doesn’t have to mean hustle   🔸 How to create a home environment that soothes your nervous system... simply   🔸 Nourishing food and warm drinks that feel indulgent but actually support your energy   🔸 A funny story about “coma in a bowl” and what it taught me about comfort food gone too far   🔸 The power of movement and outdoor time to enhance the cozy factor, not take away from it   🔸 The role of mindfulness, rest, and screen-free moments in boosting your mood   🔸 Why true connection is about quality, not quantity, and how to find more of it this season   If you tend to feel a little off as the days get shorter... or if you just want to feel better, more grounded, and more energized this winter... this episode is for you. 🕯️   Ready to take this even further? If you’d like help creating healthier habits, building routines that actually work, and designing a lifestyle that supports your well-being, I’d love to work with you. Coaching spots are limited, so head to the link below to learn more.   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! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   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.

    19 分钟

  3. 10月29日

    Ep 52 - What One Year of Podcasting Taught Me About Healthy Habits, Staying Consistent, and Sustainable Routines

    This week marks one full year of the Healthy and Productive Living podcast 🤗, and I’m reflecting on what this experience has taught me, not just about content creation, but about life, health, and sustainable habits.   If you’ve ever felt discouraged because you didn’t meet a goal perfectly, or if you’ve struggled to stay consistent without burning out, this episode will provide some useful mindset shifts.   This is a real-life look behind the scenes of my first year of podcasting, and how it reinforced some of the most important lessons about long-term health, self-care, and consistency.   In this episode I'm sharing:    🔸 Why I scaled back from 2 episodes a week to 1, and why I don’t regret it   🔸 The surprising benefit of taking intentional breaks (and why my downloads still went up)   🔸 How to know the difference between rest and avoidance   🔸 The power of building momentum with habits that last   🔸 Why “never miss twice” has become one of my favorite mantras (thanks, James Clear!)   🔸 How a lifestyle approach to health and wellness keeps you in the game long-term   Whether you're working on your health, trying to stay consistent with meal prep, or simply trying to create space for the things that matter, you'll find encouragement and real-life strategies in this episode.   And if you're ready to ditch the all-or-nothing cycle and take a more realistic, lifestyle-based approach to your health and well-being, coaching might be the perfect next step!   Interested in coaching? Click ➡️ here.   Thanks for being here, and for being part of this first full year of Healthy and Productive Living! 🙏   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! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   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.

    10 分钟

  4. 10月22日

    Ep 51 - The Martyr Trap: How Neglecting Yourself Hurts Everyone (An Example from My Own Life)

    Have you ever caught yourself putting everyone else’s needs before your own... only to end up tired, resentful, and frustrated? It feels noble in the moment, but there’s a hidden cost. Today I’m sharing a personal story from my own life that shows how playing the martyr role actually hurts everyone involved, including the people we love most.   In this episode, you’ll discover:   🔸 What the martyr complex is and why it’s so destructive   🔸 How unnecessary self-sacrifice leads to resentment, guilt, and disconnection   🔸 The difference between true generosity and giving from obligation   🔸 Why self-care isn’t selfish — it’s essential for healthy relationships   🔸 Practical ways to be authentic and honest about your needs so everyone wins   If you’ve ever struggled with self-care guilt, caregiver burnout, or the feeling that you’re always giving but never refueling, this episode will help you see things in a new light. You’ll walk away with both encouragement and clarity on how to stop playing the martyr, and and start showing up with more energy, patience, and true generosity.   Tune in to learn how to let go of guilt, honor your needs, and give from a place of wellness, not depletion.   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! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   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.

    12 分钟

  5. 10月16日

    Ep 50 - Protein Imposters: Foods You Think Are High-Protein (But Aren’t)

    Think you’re eating plenty of protein? You might be surprised.   So many foods are considered “great protein sources,” but when you look closely, most of the calories are actually coming from fat or carbs. In today’s episode, I’m pulling back the curtain on some of the biggest offenders — foods that look protein-rich but tell a different story when you compare them calorie for calorie with a lean protein source like chicken breast.   You'll learn:   🔸 Why cheese is more of a fat source than a protein source (and what to swap it with)   🔸 The real story behind ground beef labels like “93% lean,” and why they can be misleading   🔸 Eggs vs egg whites — how to get the nutrients you want without the extra calories   🔸 Why nuts and nut butters aren’t the protein bombs you’ve been told they are   🔸 Protein bars: how to spot the ones that are basically candy bars in disguise   The goal isn’t to cut out these foods completely. It’s to understand what you’re really eating so you can build balanced meals that support your energy, your workouts, and your goals.   Protein doesn’t have to be complicated, but it does require a little awareness. Let’s dive in!   🎧 Listen now and learn how to avoid these common protein mistakes.   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! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   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.

    11 分钟

  6. 10月9日

    Ep 49 - Toxic Productivity: Why Rest Feels Wrong

    Do you ever feel guilty when life slows down, like you should immediately fill the space with more tasks? In this episode, I'm talking about why rest feels so uncomfortable, why busyness is worn like a badge of honor, and how to break free from toxic productivity.   This episode will help you recognize the hidden beliefs that tie your worth to how busy you are and give you permission to embrace rest as a powerful part of living a healthy, productive life.   You'll learn:   🔸 The cultural pressure that makes so many of us feel guilty for slowing down   🔸 Why being busy doesn’t necessarily mean you’re productive   🔸 The difference between toxic productivity and healthy productivity   🔸 Why rest is not laziness but a vital part of true productivity   If you’ve been caught in the cycle of go, go, go, this episode will remind you that slowing down is not a failure. It’s an intentional choice that keeps you energized, focused, and aligned with what matters most.   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! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   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.

    7 分钟

  7. 10月1日

    Ep 48 - Sustainable Healthy Eating: Balancing Food for Fuel and Food for Enjoyment

    Do you ever feel like eating healthy means giving up all the fun? Or like enjoying food means throwing your health out the window? The truth is, it doesn’t have to be all or nothing. In this episode, we’ll talk about how to balance food for fuel and food for enjoyment so you can build a healthy lifestyle that actually lasts.   I’ll walk you through three simple categories of food and the lessons we can learn from each. When you understand these categories, it becomes easier to create balance, avoid strict restriction followed by binge eating, and enjoy food while still working toward your health goals.   You'll learn:   🔸 What "food for fuel" is and why not every meal has to be the most delicious thing you’ve ever eaten   🔸 How "food for enjoyment" can fit into a healthy lifestyle without derailing your progress   🔸 Why some people thrive with flexible restraint while others do better with complete avoidance   🔸 The importance of finding the "sweet spot" of meals that are both delicious and nutrient-dense   🔸 How taste buds adapt over time and healthy food can actually become more satisfying   By the end, you’ll have a clear framework to help you eat for energy, enjoy food without guilt, and discover a sustainable way of eating that works long term.   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! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   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.

    9 分钟

  8. 9月25日

    Ep 47 - Why Willpower Fails You (and What to Do About It)

    Have you ever wondered why your willpower seems to vanish right when you need it the most? You start the day with good intentions, but by evening you’re exhausted and reaching for snacks, skipping workouts, or putting off the things that matter most.   In this episode, I’m breaking down why willpower fails and what we can do about it. You’ll learn simple, practical strategies to conserve willpower so you don’t have to rely on it all the time — because the truth is, willpower is limited, and there’s nothing wrong with you if yours runs out.   You'll learn:   🔸 How willpower really works, and why it’s normal for it to fade throughout the day   🔸 The common conditions that drain your self-control faster than you realize   🔸 Four powerful strategies to protect your willpower: environment design, routines and habits, planning ahead, and automation   🔸 Why taking care of your body and mind actually replenishes willpower, creating a positive cycle of energy and consistency   🔸 How to set up your future self for success so that healthy choices feel easier, not harder   If you’ve ever felt frustrated because you couldn’t “stick with it,” this episode will reassure you that nothing is wrong with you — and it will show you how to design your life in a way that doesn’t depend on willpower to keep you moving forward.   I’m wishing you the best as you build healthy and productive habits that make life easier, not harder. 🙌   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! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   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.

    9 分钟
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I help women over 40 maximize their time and energy so they can feel better in midlife (and beyond)! And hey, if you’re not a woman (or not over 40), but you connect with this message, I’m glad you’re here too! 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 - Expert 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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