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.
  • 4.8 (40)
  • 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. 10h ago

    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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. 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.

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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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