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

Kiley Owen, PA-C | Free your time. Boost your energy. Feel your best.
  • 4.8 (39)
  • 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. 2d ago

    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.

    13 min

  2. 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.

    11 min

  3. Jun 3

    Ep 89 - Summer Threw Off Your Routine? The Real Skill Behind Long-Term Healthy Living

    Healthy routines and consistency can feel especially challenging in the summer.   If your schedule has been all over the place and you’re feeling a little “off” with your health habits, this episode is for you.   Summer can feel destabilizing, even if it’s a fun time of year. The changing schedules, travel, later nights, social events, and loss of structure can make healthy living feel harder than usual.   Instead of focusing on creating the perfect summer routine, this episode explores a different approach to consistency.   Kiley discusses:   🔸 Why so many people feel like they fall off track during the summer   🔸 Why healthy habits often feel harder during less-structured seasons   🔸 The difference between routine and consistency   🔸 How to stay connected to your health goals even when life feels unpredictable   🔸 Why long-term healthy living is less about perfect routines and more about repeatedly returning to what matters   If you’ve been feeling discouraged because life feels less organized and less healthy lately, I hope this episode helps you take a deep breath and realize that while this experience is incredibly common, it doesn't have to be your story.    Healthy living does not have to depend on a perfect conditions.    👉 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.

    13 min

  4. May 20

    Ep 88 - Exercising and Eating Healthy, But Not Losing Weight? Why Your Effort and Results May Not Match

    Exercising and eating healthy but not losing weight can feel incredibly frustrating, especially when you genuinely feel like you're making a real effort.   In this episode, Kiley takes a calm, honest look at why your effort and results may not always match when it comes to fat loss and calorie balance.   If you've ever wondered: “Why am I working out and still not losing weight?” or “How can I be eating healthy and not seeing progress?” …this episode is for you.   Kiley unpacks 3 extremely common ways people accidentally misread the math around weight loss, including:   🔸 Underestimating calories consumed   🔸 Overestimating calories burned through exercise   🔸 Miscalculating real-life activity level and TDEE   This episode is not about obsessing over calories or tracking every bite forever.   It’s about awareness.   It’s about getting clearer feedback so you can stop feeling like your body “isn’t responding” when the real issue may simply be distorted assumptions about calorie intake, exercise burn, or activity level.   Kiley discusses:   🔸 Why healthy foods can still push calories higher than expected   🔸 How exercise calorie burn is often lower than people expect   🔸 Why fitness machines and watches aren't as accurate as we assume   🔸 Why smaller women over 40 may burn fewer calories than they realize   🔸 How tracking and reflection can reduce frustration and improve decision-making   🔸 Why results often has less to do with “trying harder” and more to do with improving awareness and feedback   If you’ve been feeling discouraged because you’re putting in effort but not seeing the progress you hoped for, this episode will help you look at things through a calmer, more realistic lens.   👉 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.

    13 min

  5. May 7

    Ep 87 - Why Everyday Life Feels More Exhausting Than It Should (and How to Reduce Daily Friction)

    Why does everyday life feel more exhausting than it should, even when you're just doing normal things?   In this episode, we’re talking about daily friction and how small, repetitive tasks can quietly drain your energy, mental bandwidth, and motivation over time.   Not because the tasks themselves are difficult. But because constantly making decisions and recreating the same setup over and over again adds up.   This episode explores a simple mindset shift that can make healthy habits, meal prep, planning, and everyday responsibilities feel lighter and easier, without requiring more discipline or willpower.   Kiley discusses:   🔸 Why tiny repetitive tasks can become surprisingly draining   🔸 The hidden cost of constantly “starting from zero”   🔸 A simple question that can help you reduce friction in daily life   🔸 Why reducing friction matters more than trying harder   🔸 Small ways to make life easier on your future self   🔸 How this relates to healthy habits, productivity, and feeling less overwhelmed   If you’ve been feeling mentally overloaded, low on energy, or like everyday life requires more effort than it should, this episode is for you.   Not because something is wrong with you.   But because small amounts of friction, repeated often enough, can quietly wear you down.   And sometimes, the solution is simpler than we think.   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: Get 10 Hours Back. This is how I personally free up 10+ hours per week!   Interested in coaching? Click ➡️ here.   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 min

  6. Apr 30

    Ep 86 - Why Your To-Do List Feels Overwhelming (and a Simple Way to Organize It)

    If your to-do list feels overwhelming, learning how to organize your to-do list in a simple, realistic way can make your day feel more manageable and a lot less chaotic.   There’s something satisfying about getting everything out of your head and onto paper. Seeing it clearly. Checking things off. It creates a sense of progress, and that matters more than we sometimes realize.   But when everything is sitting in one long list, it can start to feel like too much. Work tasks, things for your family, and the things you hope to do for yourself all end up competing for your attention.   In this episode, we’re looking at a small adjustment you can make before you even start your list. It takes just a few seconds, but it can change how your day looks and feels.   I discuss:   🔸 Why one long list can lead to overwhelm and avoidance   🔸 A simple way to organize your to-do list into four clear areas of your life   🔸 How separating tasks helps you focus during different parts of your day   🔸 A way to see where your time and energy are going without overanalyzing it   🔸 Why more clarity often works better than trying to push harder   This approach isn’t about doing everything or creating a perfectly balanced day. Some days will lean heavily toward work. Others will be focused on family or home. The goal is simply to see it more clearly, so you can move through your day with less mental noise and more intention.   If you’ve ever made a to-do list and then felt like avoiding it altogether, this episode will feel like a helpful reset.   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! ❤️️   👉 Grab my free resource, Get 10 Hours Back, where I share the strategies I personally use to free up over 10 hours per week.    Interested in coaching? Click ➡️ here.   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 min

  7. Apr 22

    Ep 85 - How to Feel Like You Have More Time: An Interview with Time Management & Productivity Expert Laura Vanderkam

    Time management and productivity expert Laura Vanderkam’s approach to time abundance offers a refreshing alternative to the feeling that there’s never enough time.   In this interview, we talk about some of the concepts from her latest book, Big Time: A Simple Path to Time Abundance.   We explore what it looks like to step out of constant time pressure and start experiencing your time differently… feeling better in the life you’re already living.   We discuss:   🔸 Why so many of us feel like we’re constantly running out of time… even when that’s not entirely true   🔸 How shifting from a mindset of time scarcity to time abundance can change how your days feel   🔸 What time tracking actually looks like in real life (and why it’s more helpful than most people realize)   🔸 How weekly planning can help you enjoy your life more   🔸 How small changes in your work and evenings can create more relaxation and enjoyment   🔸 Why saying no isn’t always the answer to better time management   If you’ve ever felt like your days are full, but not always in the ways you want them to be… this conversation is for you.   Where you can find Laura: Website: lauravanderkam.com Instagram: instagram.com/lvanderkam   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: Get 10 Hours Back. This is how I personally free up 10+ hours per week!   Interested in coaching? Click ➡️ here.   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.

    34 min

  8. Apr 16

    Ep 84 - How to Start Liking Healthy Food (How to Retrain Your Taste Buds)

    If you’ve ever thought, “I know what I should be eating… I just don’t really like healthy food,” this episode walks through how your taste buds change over time, which can make healthy eating easier.   There’s a quiet frustration that a lot of people carry when it comes to food. You understand what’s “better” for your body. You’ve tried to make changes. But it still feels like you’re choosing between health and enjoyment.   This episode offers a different way to think about that. I discuss:   🔸 Why your food preferences aren’t fixed and how they’re shaped by what you eat most often   🔸 What’s really happening when healthy foods taste “underwhelming” at first   🔸 How long it typically takes for your palate to start shifting   🔸 What you may notice as your taste buds begin to recalibrate   🔸 Why foods you used to crave can start to feel too sweet, salty, or heavy   🔸 Simple, real-life examples of how this shift plays out over time   If you’re in that phase where healthier choices just don’t taste as good, this episode is meant to take the pressure off. You’re not doing anything wrong. You may simply be early in the process.   As your palate begins to shift, something important happens. The foods you used to feel like you “should” eat start to become the ones you actually want.   That’s where this starts to feel more natural. More sustainable. Less like a constant effort.   👉 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 min
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About

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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