Healthy & Productive Living | Healthy Lifestyle, Productivity Hacks, Time Management Skills

9. Processed Foods Unpacked: What You Need to Know for Better Health (and Easy Swaps to Get Started)

Processed foods are everywhere, and let’s be honest—they’re super convenient. But how are they impacting your health, energy, and long-term wellbeing?
 
In today’s episode, I’m unpacking the truth about processed foods, how they affect your body, and, most importantly, simple ways to eat more nutritious whole foods without overwhelm.
 
This episode isn’t about guilt or perfection—it’s about practical, actionable tips that can help you feel better and make sustainable progress toward healthier eating.
 
In This Episode, You’ll Learn:
What “processed food” really means, as well as the continuum of food processing
Three major problems with highly-processed foods
Big-time benefits of whole foods
Practical tips and easy swaps to reduce processed foods in your diet
Nine success tips.
 
Resources Mentioned:
Previous Episode: The Pleasure Trap (Episode #4)
Tomato Mushroom Stew with Lentils and Brown Rice recipe
 
Thanks for Listening! I hope this episode inspires you to make small, meaningful changes in your eating habits. Remember, it’s not about fear—it’s about the joy of living a healthier, more vibrant life. 
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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. The Surprising Thing That’s Sabotaging Your Plans and a Simple Planning Hack to Take Care of It

Ever feel like your weekly plan gets derailed before it even begins? You carefully organize everything, only to have unexpected tasks, emergencies, or distractions throw you completely off track. It’s frustrating, right?
 
In this episode, I share a simple (but game-changing) planning hack that helps you to anticipate and manage those “unplanned, unwanted” moments that inevitably come up. I’ll walk you through how I’ve used this strategy in my own life to reduce frustration, stay productive, and even find some humor in the chaos.
 
We’ll chat about:
Why the “random” things that derail our plans really aren’t that random.
A mindset shift that changed how I approach weekly planning.
A practical way to build more margin into your schedule—without feeling overwhelmed or behind.
 
If you’re tired of feeling behind and want a time management strategy to help you stay on top of your week (no matter what life throws at you), this episode is for you. Tune in to learn how to improve your weekly planning, reduce stress, and create a productive schedule that actually works for your life!
 
Resources Mentioned:
Winning the Week: Planning a Successful Week, Every Week by Demir and Carey Bentley
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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. No More Guessing Games: How to Let Others Know What You Need & Stop Feeling Resentful

Have you ever felt that creeping resentment when others just don’t seem to understand what you need? You’re not alone. In this episode, I'll dive into the importance of assertively (and politely!) communicating our needs to those around us, so we can let go of frustration and build healthier, more supportive relationships.
 
Expressing what we need isn’t just about better relationships; it’s essential for our mental and physical health. When we’re clear and open with others, we reduce stress, avoid misunderstandings, and stop expecting them to read our minds.
 
Today, let's think about simple, actionable ways to start speaking up... and explore why doing so can help us feel happier, healthier, and more in control of our lives.
 
Key Points Covered:
How we often expect others to “just know” what we need (and why that expectation leads to frustration)
Why it's important to build confidence in expressing what we need
Ways to clearly communicate our needs to family, friends, and colleagues in a way that’s both assertive and respectful
The connection between unmet needs, resentment, and our overall well-being
How better communication can lead to better boundaries and even decrease career burnout
 
Tune in to learn:
Why being open about your needs isn’t selfish—it’s essential for healthy, fulfilling relationships.
Simple approaches to clearly express yourself without guilt.
How speaking up can reduce stress and boost your emotional and physical health.
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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. Overcoming Planning Paralysis: 8 Reasons We Resist Planning & How to Overcome It

Do you find yourself constantly putting off planning, even though you know it could help you get organized and achieve your goals? In this episode, I'll dive into 8 common reasons why people resist planning, and I'll offer practical strategies to help you break through that resistance for good.
 
Join me as we explore how to develop a healthy planning habit, overcome the mental blocks that hold you back, and get on track to a more productive and organized life.
 
Whether you're struggling with time management, feeling paralyzed by perfectionism, or simply don't know where to start, this episode will equip you with actionable tips to make planning easier and more effective.
 
What You’ll Learn in This Episode:
Why planning feels hard and how to make it easier.
Simple strategies to break free from planning paralysis.
Practical approaches to start planning today—even if you’ve never done it before.
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
Let's connect!
On Facebook - @healthyproductivelivingwithkiley
On Instagram - @healthy.productive.living
 
The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.
 

5. Small Acts, Big Impact: Simple Ways to Become the Role Model Your Family (and Others) Need

In this episode of Healthy & Productive Living, let's dive into the power of intentionality and the influence of simple, everyday actions. Sometimes the most profound impact we can have on our loved ones comes from how we show up in ordinary moments.
 
In this episode, I'll talk about: 
Leading by Example: Simple ways to become the role model your family (and others) need. No grand gestures necessary—just simple, consistent actions that make a big difference.
The Ripple Effect of Small Acts: How our daily habits influence those around us, whether it’s your family, friends, or colleagues. Even subtle behaviors contribute to a culture of well-being.
The Power of Healing Words: How small words of encouragement can offer healing and inspiration to those who might need it more than you think.
Practical Tips for Intentional Living: From how we greet our kids in the morning to the conversations we have while preparing dinner and driving kids around, small messages can make a big difference in creating a supportive environment for those around you.
 
Key Takeaways:
Simple Acts, Big Impact: You don’t need to be perfect to be a positive influence. It’s about the little things you do each day, and the intention you pour into them.
The Importance of Being Present: Life can feel chaotic, but carving out moments of intentionality can help you connect, inspire, and guide your loved ones toward a healthier and more joyful life.
 
Tune in to discover simple ways to become the role model your family, friends, and community need, one small action at a time.
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
Let's connect!
On Facebook - @healthyproductivelivingwithkiley
On Instagram - @healthy.productive.living
 
The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

4. Why Bad Habits Form So Easily: Why It’s Not Your Fault & What to Do About It

Do you ever wonder why bad habits are so easy to form, yet building healthy habits feels like an uphill battle? In this episode, we dive into the science behind why we gravitate toward bad habits and what you can do to stop the cycle.
 
If you’ve ever felt frustrated by your tendency to procrastinate, stress eat, or binge-watch TV instead of hitting the gym, this episode will give you the clarity you need to understand that it’s not your fault.
 
We'll explore the biological programming that drives us toward behaviors like eating junk food, staying sedentary, and seeking out instant gratification. Plus, we'll discuss actionable tips to help you take control of your environment and set yourself up for success in creating lasting healthy habits.
 
This episode is all about offering practical solutions without the guilt trip—because beating yourself up doesn’t help, but understanding why you struggle will. It’s time to stop feeling defeated and start making real progress toward the goals that matter most to you!
 
In This Episode, You’ll Learn:
Why it’s biologically easier to form bad habits and why this is completely normal.
How your modern environment is working against your health goals and what to do about it.
The importance of optimizing your surroundings to support healthier choices.
Strategies to stop beating yourself up over bad habits and focus on what really works.
 
Resources Mentioned:
Dr. Doug Lisle’s TED Talk: The Pleasure Trap
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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. Clearing the Path to Health & Productivity: Eliminating Obstacles that Keep You Stuck

In this episode, we're talking about the hidden obstacles that often block the path to our health, wellness, and productivity. From keeping a tidy space to finding time for the gym, we'll dive into some simple, powerful strategies to identify and remove those roadblocks.
 
What You’ll Hear in This Episode:
How to identify common obstacles that derail health and productivity goals.
Why convenience is key: Learn why making things easier and more convenient leads to more consistent habits.
Real-life examples: From workout challenges to household clutter, we'll discuss ways to simplify and reduce friction in everyday routines.
The power of simplification: Discover how a few small changes, like working out at home or decluttering, can lead to big results.
 
Key Takeaways:
How removing obstacles can help you stay consistent.
Why adjusting your environment to support your goals can be a game-changer.
Simple strategies to save time, reduce stress, and make it easier to stick to healthy and productive habits.
 
Reflective Questions for You:
What is a goal you’re struggling to achieve?
What’s getting in the way? Are there unnecessary, time-consuming steps blocking your progress?
How can you simplify? What small changes would make it easier to reach your goals?
 
Whether it's fitness, home organization, or time management, discover how clearing obstacles from your path can lead to a more productive, balanced, and fulfilling life. Listen now to start creating a smoother, simpler path toward your goals!
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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. Achieving Long-Term Weight Loss: How I Lost 20 Pounds and Kept It off for 20+ Years with Mindful & Intuitive Eating (3 Simple Steps)

In this episode I’m sharing my personal journey of how I lost 20 extra pounds I had gained — and kept it off — without dieting or deprivation. It all started when I stumbled into mindful and intuitive eating, a sustainable approach to food that helped me tune into my body’s needs and break free from the cycle of restrictive eating.
 
Join me as I explain what mindful and intuitive eating are, how they transformed my relationship with food, and the practical strategies I used to stay consistent (3 simple steps). 
 
If you’re tired of yo-yo dieting and ready for a healthier, more balanced approach to weight loss, this episode is for you. Whether you're looking to shed a few pounds or simply want to reconnect with your body, you’ll find actionable insights and inspiration to help you build a better relationship with food.
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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.
 
 

1. The #1 Habit-Building Mistake You Might Be Making (I Made It Too)

In today’s episode, I’m going to share a personal story about my own journey to exercise regularly and how I unknowingly set myself up for failure from the start. You’ll hear how my initial approach to building this habit was a recipe for frustration, and how I eventually found a way to turn things around.
 
If you’ve been feeling overwhelmed by the idea of building better habits, or if you’re struggling to stick with your new routine, this episode is for you. I’ll reveal the #1 habit-building mistake I see people make (the same one I made), along with some practical tips to help you avoid it. By the end, you’ll have a new perspective on habit creation—and a better idea of how to make your habits work for you, not against you.
 
So, whether you’re looking to get fit, make progress toward an important goal, or make lasting changes to your lifestyle, let’s dive in and discover how to set yourself up for success, right from the start.
 
Resources Mentioned:
Dr. BJ Fogg: The Motivation Wave
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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.

Official Trailer: Healthy & Productive Living with Kiley Owen

Does life feel a little too busy and chaotic? Between your family, your career, home upkeep, meal planning and prep, and so many other things... do you find it difficult to live a lifestyle that feels healthy... and productive... but also calm and unrushed? 
 
If so, you are definitely not alone, and you are in the right place! This podcast is all about creating healthy and productive habits that last.... in a way that feels relaxed, but also fun and exciting! Definitely not restrictive and boring.
 
I'm your host, Kiley Owen. I'm a physician assistant, writer, and coach who is obsessed with the topics of:
Long-term healthy habit development (aka creating a healthy lifestyle), despite all the things that stand on our way. 
Making the most of our precious, valuable time. Because we all have the same amount of time in the day, and how we choose to spend that time is so important. 
 
I'm also a mom and a wife who understands how challenging it can be to feel healthy and productive in our everyday life, especially when we're caring for others, pulled in so many directions, trying to balance all the things. 
 
In my own life I've struggled with career burnout and living very reactively (you know, where it seems like you're always behind, you feel like you're constantly putting out fires, and you're just trying to get through the day?). And I've definitely struggled with some unhealthy habits like grabbing convenience food on the go all the time, not exercising, and being sleep-deprived. 
 
So I know firsthand how these things zap our energy, steal our joy, and leave us feeling lousy. And that's exactly what I want to help you avoid, or break free from (if you're already there). 
 
Some of the topics I'll cover include:
Habit development principles that are super useful to be aware of,
Time management strategies that can make a huge difference in your week,
Ways to create better routines and systems,
Simple hacks that just make life easier,
And of course, a big focus will be on prioritizing your own health and well-being in this process... so you can feel and look great while doing all the important things that you do! 
I'll also cover some mindset topics, such as:
Motivation (both getting and staying motivated).
We'll talk about consistency and maintaining momentum.
We'll look at ways that we can improve our self discipline.
And a big one is avoiding self sabotage.
So if these topics interest you, I hope you’ll join me. Let’s get you on your way to healthy and productive living!
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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.