Welcome to the Get Healthy Tampa Bay Podcast with Dr. Kerry Reller! This week, I am joined by Mailoha Kitchens, a wellness coach and founder of Mailoha Kitchens Health. In this episode, we talk about why so many busy women feel like their metabolism has slowed down in their 30s and 40s, and how simple lifestyle shifts can make a big difference. Mailoha shares practical advice on prioritizing protein, building muscle through strength training, reducing food noise, creating healthy family habits, and removing the “friction” that gets in the way of consistency. Tune in for realistic, encouraging tips to help busy moms simplify wellness and build habits that actually last.

Mailoha Kitchens is a wellness coach and the founder of Mailoha Kitchens Health (MKH), a lifestyle-focused approach to nutrition and habit change designed to help busy women simplify wellness and build sustainable routines. Through accountability coaching and personalized support, she empowers women to move away from all-or-nothing thinking and instead focus on small, consistent actions that lead to lasting change. Mailoha believes that when women feel supported, seen, and guided, everything begins to shift — from energy and confidence to clarity and overall health — and she is passionate about meeting each person where they are and helping them create balance, consistency, and confidence in their everyday lives.

00:00 Introduction to Mailoha Kitchens and her coaching approach
02:00 Why Mailoha created Mailoha Kitchens Health
03:00 Moving away from quick fixes and all-or-nothing dieting
05:00 Why support and accountability matter for busy women
09:00 Why metabolism feels slower in your 30s and 40s
11:00 The importance of getting enough protein at every meal
13:00 Stress, sleep, and simplifying food and fitness habits
18:00 Helping families build healthier habits at home
22:00 Setting up your environment for success
24:00 Removing friction and using Atomic Habits in real life

Connect with Mailoha Kitchens
Instagram: https://www.instagram.com/mailohakitchenshealth/
Facebook: https://www.facebook.com/profile.php?id=61578205002678#
Website: https://mailohakitchenshealth.com/
Substack: https://substack.com/@mailohakitchenshealth

Connect with Dr. Reller
Podcast website: https://gethealthytbpodcast.buzzsprou...
LinkedIn: https://www.linkedin.com/in/kerryrellermd/
Facebook: https://www.facebook.com/ClearwaterFamilyMedicine
Instagram: https://www.instagram.com/clearwaterfamilymedicine/
Tiktok: https://www.tiktok.com/@kerryrellermd
Clearwater Family Medicine and Allergy website: https://sites.google.com/view/clearwa...
Podcast: https://gethealthytbpodcast.buzzsprou...

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