Advertise on podcast: Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40
Rating
4.9from
This podcast has
103 episodes
Language
EnglishPublisher
Kiley Owen, PA-C | I help women over 40 maximize their time and energy so they can feel great!Explicit
No
Date created
2024/10/25
Latest episode
2026/10/16
Average duration
11 min.
Release period
11 days
Description
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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Check latest episodes from Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40 podcast
Ep 102 - A Time Management Tip for Following Through, Quickly and Calmly
2026/10/16
If you've ever struggled with following through, even when you had the time... the problem might be the time itself.
The online course you bought and never finished. The project you meant to get to this week. The meal planning that never came together.
Procrastination like this is common, and it doesn't mean you're lazy or that you don't care. Most of us assume we need more time, more motivation, or more discipline to finish what we start. But when it comes to time management, something else is often going on.
In this episode, Kiley talks about Parkinson's law, why open-ended time makes it harder to follow through, and a calmer approach to productivity. One that's about relief, not pushing harder or squeezing more into your day.
You'll hear:
🔸 Why "whenever I have time" so often turns into procrastination
🔸 What a study from MIT and Harvard found about online course completion rates, even when people paid
🔸 How Parkinson's law affects productivity and following through
🔸 A different way to look at Parkinson's law that has nothing to do with tighter deadlines
🔸 Why unfinished tasks add to your mental load and overwhelm, even when you're not working on them
🔸 A simple time management example — everyday meal planning
🔸 Why some parts of a busy life are better left open-ended
🔸 Why some commitments are easier to keep than others
🔸 How this connects to consistency with your health and building healthy habits that last
Study referenced in this episode:
Reich, J., & Ruipérez-Valiente, J. A. (2019). The MOOC pivot. Science, 363(6423), 130–131. https://tsl.mit.edu/research/the-mooc-pivot/
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 my signature coaching program? Click ➡️ here.
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.
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.
Ep 101 - Family Dinner Guilt: A Simpler Approach to Weeknight Meal Planning
2026/09/30
Does getting everyone to the table for family dinner feel less like a goal and more like a scheduling puzzle with no solution?
I hear ya. Sports seasons, work schedules, and teenagers with lives of their own make evenings complicated.
In this episode, I share how I think about weeknight meals during busy seasons, and why I stopped feeling guilty about it.
You'll hear:
🔸 Why family dinner guilt shows up for so many moms, even when everyone is getting fed
🔸 What I learned from watching my own mom feed a busy household
🔸 A real evening from our house during sports season and homecoming week
🔸 What the research says about family meals, and where much of the benefit may come from
🔸 Why a plan built for your real schedule works better than one built for an ideal evening
🔸 How healthy weeknight meals and family connection can both happen, even on your busiest nights
To be clear, I think family meals around the table are a good thing. If they work for your family, keep doing them! This episode is for busy seasons when they don't work so well, and my hope is to offload some of the guilt you might be feeling.
Related episodes:
🔸 Ep 73: When Kids' Sports Take Over Your Schedule: We Took a Season Off… Here's What Happened
🔸 Ep 66: How to Build Good Habits When Your Schedule Is Unpredictable
🔸 Ep 43: The Variety Myth: Why You Don't Need Different Meals Every Day to Eat Healthy (and a Simpler Way to Meal Plan)
If you'd like help building a weekly plan that fits the life you're living, book a Time and Energy Reset 🔁. It's a 45-minute 1:1 coaching session where we map your week, look at where your time and energy are going, and explore what would make things feel easier and healthier.
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 my coaching program? 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.
Ep 100 - From Burnout to Here: My Health and Productivity Story
2026/09/17
For this 100th episode, I wanted to do something a little different. So I'm telling you the fuller story behind why this podcast exists. The burnout. The turning point. And the belief that's shaped everything I teach since.
If you've ever known exactly what you should be doing for your health, and still couldn't make it happen, this episode is for you.
In this episode, you'll hear about:
🔸 The hospital night that became my turning point
🔸 An unconventional program that changed how I think about healing
🔸 A financial decision that had nothing to do with health, and everything to do with it
🔸 The realization that changed my entire approach to productivity
🔸 How lifestyle medicine confirmed what I'd already started to believe
🔸 Why knowing what to do was never the hard part
This is a personal one. Perhaps somewhere in it, you might recognize your own story too.
Also mentioned in this episode: Episode 39, on paying off $90,000 of debt in one year, and how it improved my health, energy, and work-life balance.
👉 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.
Ep 99 - Why Fall Is a Great Season for Healthy Habits
2026/09/02
Rather than a list of fall health tips, this episode is about recognizing how the fall season can naturally support your health goals... if you choose to see it that way.
Fall can be such a natural time to reset healthy and productive habits, without needing to force motivation or manufacture structure from scratch.
In this episode you'll hear:
🔸 What a national poll reveals about how Americans really feel about fall, and why that matters
🔸 Why you don't have to love this season for it to still offer real opportunity
🔸 An honest story behind why fall isn't everyone's favorite, including a family member's very different experience with this time of year
🔸 A few specific reasons fall naturally supports healthy habits, from schedule shifts to energy changes
🔸 Why this season can feel like a fresh start without the pressure that often comes with January resolutions
🔸 How a wellness routine for fall can be built around structure that's already there, instead of one you have to create yourself
🔸 A free resource to help you build habits that stick, no matter what season you're in
If you've been wondering how to feel more grounded as the seasons shift, or if you want healthy living after 40 that doesn't require overhauling your entire life, this episode offers a starting point that's realistic and sustainable.
Listen in for a calm, honest look at what this season has to offer, and what it might mean for your own health and habits going forward.
Also mentioned in this episode: Episode 53 - Shorter Days Got You Down? Cozy Up with These Healthy Hygge Habits
👉 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.
Ep 98 - Back to School with Less Mental Load: A Simple Family Calendar System That Gives Your Kids Ownership
2026/08/22
Back to school tends to bring a real spike in mental load, even when nothing has technically gone wrong yet.
Teacher emails. Sports schedules. Volunteer sign ups. Supply lists. Forms. It all lands around the same two weeks, and most of it needs somewhere to live.
In this episode, I'm sharing what shifted in our house this year around our family calendar system, and why it's made a real difference in how much I'm carrying on my own.
This isn't a rehash of my weekly fridge calendar system from episode 32. This is what came after. What happened when a summer job gave my kids a reason to actually use their own calendars, and what that's meant for our house heading into this school year.
You'll hear:
🔸 Why the start of the school year increased mental load in a different way than any other time of the year
🔸 The two year backstory behind our current calendar setup, and why it didn't work at first
🔸 What changed this summer, and why it had nothing to do with me trying harder
🔸 How I set up separate calendars so my kids only see what actually applies to them
🔸 What it looks like now that my teenagers manage their own schedules
If you've ever felt like you're the only one who knows what's going on in your family, this episode will give you a different way to think about that role, and a reassuring answer for what to do about it this year.
Listen to episode 32, Feel Like You're the Only One Who Knows the Schedule?, for the calendar system this episode builds on.
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.
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)
2026/08/13
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.
Ep 96 - Tired of Wasting Healthy Food? A Simple Way to Plan Healthy Meals with Less Waste
2026/07/29
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.
Ep 95 - Listener Favorite: Struggling with Discipline or Motivation? Break the Deprivation-Rebellion Cycle and Build Healthy Habits You Actually Enjoy
2026/07/23
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.
Ep 94 - The Hangover After the Push: Understanding Energy Management and Recovery
2026/07/16
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.
Ep 93 - Why Waiting for the Right Time Backfires: A Time Management Mindset Shift
2026/07/09
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.
Ep 92 - Planning But Not Following Through? Here’s What You Might Be Missing
2026/06/25
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.
Ep 91 - How the "Pay Yourself First" Rule Improved My Health
2026/06/18
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.
Ep 90 - Can’t Stay Consistent with Healthy Habits? How to Lower the Setup Cost
2026/06/10
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.
Ep 89 - Summer Threw Off Your Routine? The Real Skill Behind Long-Term Healthy Living
2026/06/03
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.
Ep 88 - Exercising and Eating Healthy, But Not Losing Weight? Why Your Effort and Results May Not Match
2026/05/20
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.
Podcast reviews
Read Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40 podcast reviews
Jessie AK 2026/04/20
Can’t thank you enough
I just found this little gem and have been listening non stop. I’m 43yo mom of two young kids and in that busy season of life. These episodes have bee...
Dp111207 2025/09/16
Short and to the point!
I love these little episodes! I’m really struggling and found this one last week, starting at the beginning and working my way to the current one, gre...
lizvision987 2025/08/10
Game changers
Just started listening today and already have two game changers to bring into my healthy routines. Love the short episodes and the sense that Kiley is...
Scarlatte! 2025/07/28
helpful when making chores fun!
Kiley Owen is a funny and relatable person! i’m only a teenager, but i still find it really interesting and inspiring! i definitely recommend this sho...
I’ll Start Podcast 2025/03/21
Wow! Great Podcast!
I love the format of this podcast - short episodes packed with researched based skills that make a healthy, productive lifestyle achievable! It is a d...
Saluki2 2025/03/07
Eat, Drink, Move, Rest, Decompress!
I highly recommend this podcast! I look forward each week to starting my morning with Kiley's words of wisdom. I have enjoyed the practical steps for ...
Habit Stacking Mom | Jess P 2024/11/25
Such Valuable Information
I have been binging Kiley’s episodes! This information, especially the most recent processed foods episode, is information I wish people were more awa...
Amanda Pankau 2024/11/16
To the point and helpful!
I have been enjoying Kiley’s podcast. The short, well organized episodes are easy to understand, science based, and so helpful!
Katherine Sokolowski 2024/11/14
Wonderful podcast
I love Kiley’s podcast. Episodes are short and easy to listen to when you have a few minutes. Each one has practical tips for you to try.
Shell NP 2024/11/07
Great points
Appreciate acknowledging how overwhelming change can be and then providing short episodes that provide impactful information to make small changes tha...
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