Do you ever feel like eating healthy means giving up all the fun? Or like enjoying food means throwing your health out the window? The truth is, it doesn’t have to be all or nothing. In this episode, we’ll talk about how to balance food for fuel and food for enjoyment so you can build a healthy lifestyle that actually lasts.

I’ll walk you through three simple categories of food and the lessons we can learn from each. When you understand these categories, it becomes easier to create balance, avoid strict restriction followed by binge eating, and enjoy food while still working toward your health goals.

You'll learn:

🔸 What "food for fuel" is and why not every meal has to be the most delicious thing you’ve ever eaten

🔸 How "food for enjoyment" can fit into a healthy lifestyle without derailing your progress

🔸 Why some people thrive with flexible restraint while others do better with complete avoidance

🔸 The importance of finding the "sweet spot" of meals that are both delicious and nutrient-dense

🔸 How taste buds adapt over time and healthy food can actually become more satisfying

By the end, you’ll have a clear framework to help you eat for energy, enjoy food without guilt, and discover a sustainable way of eating that works long term.

Interested in coaching? Click ➡️ here.

Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️

👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!

Let's connect!

On Facebook: @healthyproductivelivingwithkiley

On Instagram: @healthy.productive.living

The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

Have you ever wondered why your willpower seems to vanish right when you need it the most? You start the day with good intentions, but by evening you’re exhausted and reaching for snacks, skipping workouts, or putting off the things that matter most.

In this episode, I’m breaking down why willpower fails and what we can do about it. You’ll learn simple, practical strategies to conserve willpower so you don’t have to rely on it all the time — because the truth is, willpower is limited, and there’s nothing wrong with you if yours runs out.

You'll learn:

🔸 How willpower really works, and why it’s normal for it to fade throughout the day

🔸 The common conditions that drain your self-control faster than you realize

🔸 Four powerful strategies to protect your willpower: environment design, routines and habits, planning ahead, and automation

🔸 Why taking care of your body and mind actually replenishes willpower, creating a positive cycle of energy and consistency

🔸 How to set up your future self for success so that healthy choices feel easier, not harder

If you’ve ever felt frustrated because you couldn’t “stick with it,” this episode will reassure you that nothing is wrong with you — and it will show you how to design your life in a way that doesn’t depend on willpower to keep you moving forward.

I’m wishing you the best as you build healthy and productive habits that make life easier, not harder. 🙌

Interested in coaching? Click ➡️ here.

Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️

👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!

Let's connect!

On Facebook: @healthyproductivelivingwithkiley

On Instagram: @healthy.productive.living

The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

Most of us have heard plenty about protein, but there’s another nutrient that can transform your meals and your health — and hardly anyone is getting enough of it. In this episode, we’re talking about fiber.

Fiber isn’t just about “staying regular.” It’s about making meals more exciting, more satisfying, and more powerful for long-term health. When you start to see fiber in this way, you'll realize it’s one of the simplest ways to improve the way you feel day to day while protecting your health for the future.

Here’s what you’ll learn in this episode:

🔸 Why most Americans are getting only about half the fiber they need (and what that means for energy, cravings, and health)

🔸 The three F’s of fiber — Fresh, Fullness, and Flourish — and how they can reframe the way you look at your meals

🔸 A side-by-side example of two meals with the same calories and protein, showing how much more satisfying the high-fiber meal is

🔸 How fiber helps regulate blood sugar, manage cravings, and support steady energy

🔸 The surprising role of fiber in gut health, mood, cholesterol, and lowering the risk of type 2 diabetes and certain cancers

🔸 How much fiber you really need each day, and why many experts recommend aiming higher than the RDA

By the end of this episode, you’ll see fiber in a whole new light — not as the boring sidekick, but as the quiet powerhouse that can transform your meals, your energy, and your long-term health.

Interested in coaching? Click ➡️ here.

Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️

👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!

Let's connect!

On Facebook: @healthyproductivelivingwithkiley

On Instagram: @healthy.productive.living

The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

Protein, protein, protein. It feels like that’s all we hear about, right? But for women over 40, protein really is one of the most important nutrients for weight management, muscle health, and long-term energy.

The problem? It’s also the trickiest macronutrient to get enough of in today’s food environment.

In this episode, I break it all down so you’ll know exactly why protein matters, why it’s not as simple as it sounds, and how much you actually need to feel your best after 40.

Here’s what you’ll learn:

🔸 Why protein is key for weight loss and metabolism support in midlife

🔸 The role protein plays in preventing muscle loss and supporting strength as we age

🔸 How protein supports whole-body health beyond just muscles — including hormones, immunity, skin, and recovery

🔸 Why carbs and fats are everywhere but protein takes more planning and intention

🔸 The truth about how much protein women over 40 really need (and why the RDA is often not enough)

🔸 A simple way to structure meals to help you consistently hit your protein goals without the overwhelm

If you’ve wondered whether you’re getting enough protein, or if you've heard mixed messages about how much protein you really need, this episode will clear the confusion. You’ll walk away with practical, realistic steps to start increasing your protein intake in a way that works for your lifestyle. 🙌

Interested in coaching? Click ➡️ here.

Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️

👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!

Let's connect!

On Facebook: @healthyproductivelivingwithkiley

On Instagram: @healthy.productive.living

The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

Have you ever felt out of place at the gym... like everyone else knows what they’re doing, and you’re the only one who doesn't?

In this episode, I’m sharing practical ways to push past gym anxiety, normalize the awkwardness of starting something new, and build real confidence in strength training.

From my own experience of feeling silly walking around in a weighted vest to the intimidation of new gyms and classes, I know how uncomfortable those first steps can feel. But here’s the good news: that awkwardness is actually a rite of passage. And on the other side of it is strength, energy, and confidence.

In this episode, you’ll learn how to:

🔸 Normalize the awkward feelings and see them as proof of growth

🔸 Start small and gradually work your way up to heavier lifting or more intense workouts

🔸 Ask for help—whether it’s from a trainer, staff member, or someone in class who has been there before

🔸 Reframe comparison and celebrate the unique benefits of being a beginner, including “newbie gains”

🔸 Remember that nobody at the gym is watching you as closely as you think

If you’ve been avoiding strength training or putting off joining a gym because of self-consciousness, this episode will give you simple tools and encouragement to move forward.

Awkward is normal. Insecure is normal. But confidence is built by showing up, one workout at a time. It’s time to embrace the rite of passage, stop worrying about what everyone else thinks, and go get those gains! 💪

Interested in coaching? Click ➡️ here.

Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️

👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!

Let's connect!

On Facebook: @healthyproductivelivingwithkiley

On Instagram: @healthy.productive.living

The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

Does meal planning ever feel like more work than it’s worth? Between endless recipes, complicated grocery lists, and trying to keep everyone happy, it’s easy to feel overwhelmed before the week even begins. But what if one small shift could take away that pressure and make meal planning easier?

In this episode, I’m unpacking the “variety myth” — the belief that you need completely new meals each day to be healthy. The truth is, you don’t. Variety matters, but not in the way most of us think. And when you change your definition of variety, you can simplify your meals, save time in the kitchen, and still eat healthy in a way that actually works in real life.

You'll learn:

🔸 Why daily variety isn’t necessary to maintain a healthy, balanced diet

🔸 The real benefits of variety in your meals and how to achieve it without overwhelm

🔸 Simple meal planning strategies to make your week less stressful

🔸 How reducing decision fatigue makes healthy eating feel more sustainable

🔸 Practical ways to rotate meals so you keep things fresh without spending hours cooking

If you’ve ever felt weighed down by meal planning or guilty for not making enough different meals, this episode will take the pressure off. You’ll walk away with a simpler way to meal plan, more confidence in your food choices, and more time for the things that matter most.

Interested in coaching? Click ➡️ here.

Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️

👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!

Let's connect!

On Facebook: @healthyproductivelivingwithkiley

On Instagram: @healthy.productive.living

The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

Ever feel like there just aren’t enough hours in the day?

Most of us are trying to fit more into our schedules than realistically fits — and it’s leaving us overwhelmed, overextended, and constantly behind.

In this episode, we're unpacking six foundational time management strategies (aka the “Solid Six”) to help you lighten the load, simplify your schedule, and finally make room for what matters most — including your health, your family, and your peace of mind.

With the help of a relatable (and kinda funny) suitcase analogy, you’ll learn how to stop cramming your days full… and start curating your time with purpose and ease.

Whether you're a working mom, a busy professional, or simply someone who feels like they’re drowning in to-dos, this episode will give you practical time management tools you can start using today.

You'll learn:

🔸 The “Solid Six” time management strategies that help your week feel lighter and more doable

🔸 What your to-do list and a suitcase have in common (and how to pack both with less stress)

🔸 How to eliminate, delegate, and automate more than you think, without guilt or overwhelm

🔸 Smart ways to batch and combine tasks so you’re not always switching mental gears

🔸 How to set time boundaries on the things you love and the ones you don’t

🔸Why planning your week like a curator (not a robot) makes everything feel calmer and more intentional

If you’re ready to trade chaos for clarity, and finally create more space in your schedule and your life, this episode is for you.

Interested in coaching? Click ➡️ here.

Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️

👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!

Let's connect!

On Facebook: @healthyproductivelivingwithkiley

On Instagram: @healthy.productive.living

The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.

It’s that time of year again—when backpacks are packed, routines return, and the house finally gets quiet… maybe too quiet.

In this episode, we’re diving into the emotional whiplash that comes with the back-to-school transition. If you're feeling a strange mix of relief, sadness, excitement, and maybe even guilt—you are not alone.

Whether you're a mom adjusting to new routines or someone navigating shifting seasons of life, this conversation will help you process those feelings, reset your mindset, and embrace this next chapter with more intention.

You'll learn:

🔸 Why the start of a new school year brings up more than just logistics

🔸 The deeper meaning behind your emotional response to transitions

🔸 What happens when we suppress emotions—and how to release them

🔸 3 simple ways to process grief, guilt, and change in healthy, healing ways

Whether you're wiping away tears on your morning walk or trying to figure out why you're extra snappy this week… this episode offers a grounded, compassionate perspective to help you make sense of it all.

You don’t have to rush through this season. Let’s slow down, feel what we’re feeling, and take care of ourselves through the transitions.

Interested in coaching? Click ➡️ here.

Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️

👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!

Let's connect!

On Facebook: @healthyproductivelivingwithkiley

On Instagram: @healthy.productive.living

The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.