Wellness While Walking

355. Hidden Sugar on the Menu: How to Spot It, Reduce It and What It Means for Diabetes + Dementia Risk

Nov 11, 2026 ·34 min

NEWSLETTER COMING SOON! See below! Is there hidden sugar in your restaurant order or regular dinners? Glazes, sauces, and dressings often carry added sugar, which matters for blood sugar, prediabetes, and diabetes risk. We cover how to root out the sugar from our evening meal, and what the research says about sugar and the brain. LET’S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationNEWSLETTER WAIT LIST: write Carolyn here - wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Your Brain and Diabetes, cdc.gov Sugar and the Brain, hms.harvard.edu Midlife Vascular Risk Burden and Dementia-Free Survival Years: The Atherosclerosis Risk in Communities Neurocognitive Study, neurology.org National Diabetes Statistics Report, cdc.gov Insulin Resistance and Cardiometabolic Risk Profile Among Nondiabetic American Young Adults: Insights From NHANES, pubmed.ncbi.nlm.nih.gov Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009-2016, pubmed.ncbi.nlm.nih.gov Prediabetes, intervening diabetes and subsequent risk of dementia: the Atherosclerosis Risk in Communities (ARIC) study, link.springer.com Effects of intensive glucose lowering on brain structure and function in people with type 2 diabetes (ACCORD MIND): a randomised open-label substudy, pubmed.ncbi.nlm.nih.gov Effects of Intensive Glucose Lowering in Type 2 Diabetes, nejm.org Association of sugar intake from different sources with incident dementia in the prospective cohort of UK Biobank participants, pmc.ncbi.nlm.nih.gov Dietary sugar intake, genetic susceptibility, and risk of dementia: A prospective cohort study, ncbi.nlm.nih.gov Nutrition Therapy for Adults With Diabetes or...

354. Dementia Risk: The 3 Factors Worth Watching in Midlife

Nov 4, 2026 ·24 min

Doing well on three factors in midlife was linked to a whopping 13 more dementia-free years than for those who don’t do well on those factors! For many of us, one is already crossed off. Today we look at some of the things that might help, from the diet and exercise plan that can help us delay the onset of cognitive decline! LET’S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) HOW TO MEASURE YOUR WAIST-TO-HIP RATIO You’ll need a flexible tape measure that doesn’t stretch. Measure against bare skin or thin clothing. Stand up straight with your feet about shoulder-width apart and your arms relaxed at your sides.Waist: find the bottom of your last rib and the top of your hip bone. Measure around your waist at the midpoint between them, with the tape level with the floor and snug but not squeezing. Take the measurement at the end of a normal breath out. This is the World Health Organization method. The National Institutes of Health survey measures at the top of the hip bone instead, which is easier to find but gives a larger number. Choose one method and use it every time.Hips: measure around the widest part of your hips and buttocks, with the tape parallel to the floor.Divide your waist number by your hip number, using the same units for both. For example, a 32-inch waist and 40-inch hips gives 32 ÷ 40 = 0.80.The World Health Organization defines abdominal obesity as a ratio above 0.90 for men and above 0.85 for women. This ratio is a rough screening tool. It can’t tell fat deep in the abdomen from fat under the skin, and some research suggests waist size alone, or waist compared with height, may be just as useful. Please talk w...

How I Put Myself on My Own Priority List (And How You Can Do the Same….Today!)

Oct 28, 2026 ·5 min

Welcome to this no-frills, keeping it real, abbreviated bonus episode, brought to you by our mutual priority lists! xo, carolyn

353. Do You Need a Midlife Edit? Plus a Secret to Living Longer Well, with Chip Conley

Oct 21, 2026 ·37 min

If we live longer, we’re going to need THIS, said a keynote speaker at a health conference I attended. I’ll tell you about the secret ingredient, and then we’ll hear from Chip Conley, author of Learning to Love Midlife. We’ll hear how midlife can be a chrysalis instead of a crisis, how to edit what we've accumulated, and why relationships and our beliefs about aging shape our health span. Hear how to make room for purpose and live well in whatever extra years we're given! LET’S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) CHIP CONLEY Learning to Love Midlife, Chip ConleyModern Elder AcademyWisdom Well BlogHow Do You Define a Midlife Transition? HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/Click on “Listen on Apple Podcasts” or “Open the App”This will open Apple Podcasts and put in search bar at top left “Wellness While Walking”This should bring you to the show, not a particular episode – click on the show’...

352. Back Pain + Sciatica While Walking: Why It Happens and What Helps, with Joanna Fisher, DPT, OCS, FAAOMPT

Oct 14, 2026 ·35 min

Back pain while walking can come from limited hip and mid-back movement, which leaves the low back doing extra work. Physical therapist Joanna Fisher covers what to try when your back starts to hurt, exercises that build support (bridges, planks, dead bugs, weighted carries, and foot strengthening), and what sciatica means. We also get into arm swing, walking poles, weighted vests, and when to see a physical therapist or physician. LET’S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Back Pain and Sciatica with Joanna Fisher PT, DPT, OCS, FAAOMPT Fisher Physical TherapyJoanna on InstagramJoanna on YouTube - Exercises: Kettlebell Loaded Thoracic Rotation W Curl with Progression for Shoulder Stability, Rotator Cuff Activation & Overhead Control Halos for Shoulders Turkish Get Up Hip CARs at 6:17 of “10 Minute Movement Routine for People Who Sit All Day” Video Dynamic Hip Mobility Figure 4 Bridge Thoracic Extension Other Resources: Upper and Lower Body ErgometerJoint And Bone Pain Ruining Your Workouts? You Might Have Musculoskeletal Syndrome of Menopause, womenshealth.comThe Musculoskeletal Syndrome of Menopause, duke.eduWellness While Walking Ep. 319: Why Your Stretches Aren’t Working (Mobility) HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)...

351. Body Changes in Menopause: Joint Pain, Strength Training, and the Pelvic Floor with Joanna Fisher, DPT, OCS, FAAOMPT

Oct 7, 2026 ·28 min

Our joints, muscles, and ligaments have estrogen receptors, which may help explain the aches and stiffness that can start in perimenopause. Physical therapist Joanna Fisher shares what to do about menopause joint pain, why strength training matters, and why she says we don't have to accept bladder leaks! LET’S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) MENOPAUSE AND OUR BODIES with Joanna Fisher PT, DPT, OCS, FAAOMPT Fisher Physical TherapyJoanna on InstagramJoanna on YouTube - Exercises: Halos for Shoulders Turkish Get Up Hip CARs at 6:17 of “10 Minute Movement Routine for People Who Sit All Day” Video Dynamic Hip Mobility Figure 4 Bridge Thoracic Extension Upper and Lower Body ErgometerJoint And Bone Pain Ruining Your Workouts? You Might Have Musculoskeletal Syndrome of Menopause, womenshealth.comThe Musculoskeletal Syndrome of Menopause, duke.eduWellness While Walking Ep. 319: Why Your Stretches Aren’t Working (Mobility) HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer Visit Wellness While Walking page on Apple Podcasts in your web browser (search...

350. Tai Chi Walking, Balance + Fall Prevention: What the Research Shows with Drs. MoraMarco and Dr. Kim

Sep 30, 2026 ·31 min

Say "tai chi walking" in China, and people won't know what you mean. So what is it, and what's worth bringing into our own walks? Hear the real story, what the research says tai chi does for our balance, and the small additions that can make our walks do even more. We'll also cover what else improves balance, how the fear of falling can hold us back, and the everyday things in our homes that can make a fall more likely. ***Wellness While Walking website might be down for a couple of days*** LET’S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Walking Your Way to Vitality: Integrating Walking, Breathwork, and Mindfulness into Your Daily Exercise, Dr. Jacques MoraMarco and Dr. Yun KimWalking Your Way to Vitality WebsiteBasic 5-Step Vitality Walk -- Illustration VideoWhat Is Tai Chi Walking? Benefits Include Better Balance, Mobility, today.comSuccessful 10-Second One-Legged Stance Performance Predicts Survival in Middle-Aged and Older Individuals,bjsm.bmj.comExercise for Preventing Falls in Older People Living in the Community, cochrane.orgThe Otago Exercise Program: An Effective Way to Prevent Falls, ncoa.orgRisk Factors for Falls Among Elderly Persons Living in the Community, pubmed.ncbi.nlm.nih.govCheck for Safety: A Home Fall Prevention Checklist for Older Adults, cdc.gov145. Walking Pain, Balance, Agility + Footwear: Dr. Courtney Conley of Gait Happens, Part 2 on our Fit Feet!Ep. 106: A Menu of Movement Options with Stephanie Taddei, Fitness InstructorEp. 107: Functional Fitness Through the Years with Stephanie Taddei HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Op...

349. Good Stress, Bad Stress: What Actually Helps When Life Gets Hard

Sep 23, 2026 ·20 min

Feeling wired, edgy, or worn thin more days than not? Or maybe you've just come through something that hit hard and fast. Either way, stress is worth understanding rather than pushing aside. In this shorter but mighty episode, we look at the real difference between the kind of stress that helps us and the kind that wears us down. We cover why short bursts of stress can sharpen us, why the constant kind takes a toll, and what the research says about reframing a hard situation without slipping into toxic positivity. Plus a few concrete ways to get some control back when things feel like too much. We're pausing our two-part series on Walking for Vitality to bring you this playbook — we'll head back to tai chi and breathwork next week! LET’S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Why Zebras Don't Get Ulcers, Robert SapolskyWellness While Walking Ep. 109: Mindset Tweaks to Achieve Your Health GoalsRethinking Stress: The Role of Mindsets in Determining the Stress Response, sparq.stanford.eduDoes the Perception That Stress Affects Health Matter? The Association With Health and Mortality, pubmed.ncbi.nlm.nih.govReduction of Psychological Stress in Surgical Patients, sciencedirect.com DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical...

My Flooded House: Mold, Water Damage + Symptoms That Get Dismissed

Sep 16, 2026 ·9 min

A hyper-local rainstorm stalled over my town and we ended up with a basement full of water. What might this mean for my family's health? What can you do to address potential health issues that might not be commonly accepted or discussed? Today's episode will kick off a walk or another step that will have you caring for your health!

348. How to Maximize Your Walk: Breathwork, Mindfulness, and a Pattern to Try Today, with Drs. J. MoraMarco and Y. Kim

Sep 9, 2026 ·34 min

Breathwork and walking – a natural pair for pursuing health and vitality. Indeed, Dr. Jacques MoraMarco and Dr. Yun Kim, our guides today, are the authors of Walking Your Way to Vitality: Integrating Walking, Breathwork, and Mindfulness into Your Daily Exercise. They're doctors of East Asian medicine, licensed acupuncturists, and will share their combined wisdom, including a 5-step breathing pattern that pairs the breath with the steps – spelled out during this episode, so we can try it while we listen. An underappreciated aspect of walking can be the regulation of our nervous system, and our levels of stress, which can be a ticket to better health. But we might not come to it naturally, and so don't miss a moment of this important conversation! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Walking Your Way to Vitality: Integrating Walking, Breathwork, and Mindfulness into Your Daily Exercise, Dr. Jacques MoraMarco and Dr. Yun KimWalking Your Way to Vitality WebsiteBasic 5-Step Vitality Walk -- Illustration VideoWhat Is Tai Chi Walking? Benefits Include Better Balance, Mobility, today.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest ra...

347. Back to Health This September: How to Fit Walks, Real Dinners + Rest Into the Week You Already Have, with Laura Vanderkam

Sep 2, 2026 ·30 min

Back to school, back to health! If fall is when you get serious about your health again, a full calendar might be the first challenge you'll run into. Laura Vanderkam shows us where the time actually is and how to fit everything important in, plus: 20-minute dinners, how to set a bedtime you'll keep, and her five o'clock walk! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Laura Vanderkam's Books · Big Time: A Simple Path to Time Abundance (releasing May 5, 2026) · Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters · Off the Clock: Feel Less Busy While Getting More Done · I Know How She Does It: How Successful Women Make the Most of Their Time · What the Most Successful People Do Before Breakfast · 168 Hours: You Have More Time Than You Think · Juliet's School of Possibilities Laura Vanderkam's TED Talk · How to Gain Control of Your Free Time (October 2016) Laura Vanderkam's Podcasts · Before Breakfast — her daily short-form podcast with time management tips and listener questions · Best of Both Worlds — her weekly podcast with co-host Sarah Hart-Unger on work, family, and making time for what matters Connect with Laura Vanderkam · Website: lauravanderkam.com · Instagram: @lvanderkam · Facebook: Laura Vanderkam · X/Twitter: @lvanderkam · LinkedIn: Laura Vanderkam · Substack/Newsletter: Vanderhacks Carolyn on Best Laid Plans Podcast -- Listen Here HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search f...

346. Is It Too Late to Start Getting Healthy? 5 Reasons Why It's Not + Welcome, Male Listeners!

Aug 26, 2026 ·18 min

Is it too late to start getting healthy? We give 5 research-backed reasons the answer is no — including how frail 90-year-olds got measurably stronger in just eight weeks! And a warm, overdue welcome to the men who've been listening along here all along! This is the last in our Q&A series for National Wellness Month! Next time: back to full-length episodes and the BEEP! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Attention Seniors! It's Never Too Late to Stop Smoking, eurekalert.orgJust Engaging in Some Leisure Time Physical Activity Reduces Overall and Cancer-Specific Mortality, ascopost.comHigh-Intensity Strength Training in Nonagenarians: Effects on Skeletal Muscle, pubmed.ncbi.nlm.nih.govExercise Training and Nutritional Supplementation for Physical Frailty in Very Elderly People, nejm.orgAssociation of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality, pubmed.ncbi.nlm.nih.govLeisure Time Physical Activity and Mortality: A Detailed Pooled Analysis of the Dose-Response Relationship, jamanetwork.comThe Benefits of Quitting Smoking at Different Ages, ajpmonline.org HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a...

345. Why Non-Exercise Movement Might Matter More Than the Calorie Math: How to Get "NEAT" Working for You

Aug 19, 2026 ·19 min

Newsflash: Long, unbroken stretches of sitting appear to carry health risk beyond the daily total of sitting. But breaking them up can help even when the total hours spent sitting number doesn't budge. A listener asked about NEAT -- the energy burned by the movement of ordinary life that isn't exercise -- and the answer turned out to have little to do with calories and a lot to do with staying strong and mobile as we age! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding by Dr. Daniel Lieberman (Pantheon, 2021) — the source of the energy-conservation reframe and the point about hunter-gatherers sitting roughly as much as we do. Fed Up: What Evolution Reveals About Food, Diet, Health, and Eating Well by Dr. Daniel Lieberman (Knopf, August 2026) — his new book, which we'll be discussing in a future episode. Move Your DNA: Restore Your Health Through Natural Movement by Katy Bowman (Propriometrics Press, 2nd edition 2017) — the source of the idea that movement works like a diet, with walking as one nutrient rather than the whole menu. Mentioned in this episode: Dr. James Levine — the Mayo Clinic researcher who coined the term NEAT in the 1990s while studying weight gain. His best-known study overfed volunteers roughly 1,000 extra calories a day for eight weeks; fat gain varied widely across the group, and those who gained least tended to be the ones whose everyday movement increased to meet the surplus. Levine JA, Eberhardt NL, Jensen MD. "Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans." Science, 1999. The Stanford fitnes...

344. "Do We Have to Give Up Bread?" What to Keep + What to Swap

Aug 12, 2026 ·15 min

A listener asked us a question a lot of us may have wondered at some point: do we have to give up bread? Today, we'll look at who might benefit from staying away from bread, what to do if we want to reduce the amount of bread we eat, and then how to enjoy it if we don't want to change much. Another in our Listener Q&A series in honor of National Wellness Month. It's a focused, shorter episode so there's no beep. Do you have a question about eating, movement, habits or anything healthy lifestyle-related? Let Carolyn know! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all...

343. Why Can't I Stick With Any New Health Habits? Build the Mini-System That Makes Change Last

Aug 5, 2026 ·22 min

Why is it so hard to stick with a habit we actually want to build (a daily walk) or one we want to break (easing off the afternoon sweets) even when it's something that we know would improve our lives? This week we take the pressure off, name the five forces in the gap between knowing and doing (not one is the flaw we've been blaming), and then will build a small system that does the deciding for us on the tougher days. This is a Q&A episode in honor of National Wellness Month. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) • Atomic Habits, by James Clear • Tiny Habits, by BJ Fogg • Mini Habits, by Stephen Guise The 7-Move System A handful of choices made once, on a calm day, so they do the remembering and deciding for us on the challenging days. Pick one and start with the smallest version. 1. Shrink the start until it's almost silly — Walk to the end of the driveway — shoes on, step outside, that's the whole goal. (Sweets version: wait ten minutes before the three o'clock treat.) So small it feels foolish to skip. 2. Deal with the friction tonight — Shoes and jacket by the door where morning-you will trip over them; candy dish off the counter and into a cupboard. Lower the friction on what you're adding, raise it on what you're easing off. 3. Decide once — Fasten the walk to something you already do ("after I pour my coffee, the shoes go on"), and set one standing rule for the sweets (they come with dinner, not before). Then let the decision stay made. 4. Give the effort a payoff you can feel today — Pair the walk with something you already want — a podcast, a show, a phone call on the move — and find one thing to en...

342. Everyday Foods as Medicine: Dr. William Li on Grocery-Store Foods That Fight Fat and Age You Well

Jul 29, 2026 ·54 min

The foods that heal us aren't necessarily exotic or expensive — most are already sitting on our grocery shelves. Dr. William Li walks us through the store, aisle by aisle, showing how everyday foods work with our bodies: fighting the fat we don't want, and helping us age the way we hope to. He'll also change how we think about body fat itself, because we can't judge our health by the size of our body — and the fat we can't see matters far more than the number on the scale. Real food as medicine, with a whole lot of joy and not an ounce of deprivation! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) DR. WILLIAM LI AND HOW TO USE THE LATEST INFORMATION ON METABOLISM AND EAT TO BEAT YOUR DIET Eat to Beat Your Diet, Dr. William LiEat to Beat Disease, Dr. William LiDr. William Li on InstagramDr. William Li on YouTubeWebsite for Courses, Newsletter sign-up and MoreNewsletter pageWeight Loss Really Is Harder for Women in Midlife, wsj.comYour Next Medical Treatment Could Be a Healthier Diet, wsj.comLoving Your Food is (Surprise!) Good for You, washingtonpost.comDaily Energy Expenditure Through the Human Life Course, Pontzer et all, science.orgMetabolism Changes with Age, Just Not When You Think, duke.edu37 Turmeric Recipes for Vegetables, Meats and More, bonappetit.comMind Over Milkshake: How Your Thoughts Fool Your Stomach, npr.org HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, no...

341. Nighttime Snacking + Midlife Weight: What Our Bodies Do Overnight if We Let Them, with Dr. William Li

Jul 22, 2026 ·42 min

Dr. Li explains what actually drives midlife weight — the sleep, the stress, the timing of when we eat, the reduction in muscle mass — and he does it without asking us to give up a single dinner we love. In fact, he shows us how a healthy weight and a real love of eating go together, rather than being at odds. We'll come to appreciate what our bodies are already doing overnight, and then the small, doable evening changes become a superpower! Join us for this BEST OF episode with a new perspective! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) DR. WILLIAM LI AND HOW TO USE THE LATEST INFORMATION ON METABOLISM AND EAT TO BEAT YOUR DIET Eat to Beat Your Diet, Dr. William LiEat to Beat Disease, Dr. William LiDr. William Li on InstagramDr. William Li on YouTubeWebsite for Courses, Newsletter sign-up and MoreNewsletter pageWeight Loss Really Is Harder for Women in Midlife, wsj.comYour Next Medical Treatment Could Be a Healthier Diet, wsj.comLoving Your Food is (Surprise!) Good for You, washingtonpost.comDaily Energy Expenditure Through the Human Life Course, Pontzer et all, science.orgMetabolism Changes with Age, Just Not When You Think, duke.edu37 Turmeric Recipes for Vegetables, Meats and More, bonappetit.comMind Over Milkshake: How Your Thoughts Fool Your Stomach, npr.org HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings an...

340. Walking in Summer Heat: Your Skin, Your Eyes, Staying Cool + More Ways to Step Safely While Having Fun!

Jul 15, 2026 ·38 min

339. How to Curb Sugar Cravings: All Things Blood Sugar, Body Composition, and Eating by the Plate

Jul 8, 2026 ·37 min

Today, the practical half: how to actually loosen sugar's hold. You'll hear where sugar is hiding in foods you'd never think to check. Why cravings often trace back to something other than a lack of discipline — our sleep, our stress, even our gut. What "eating by the plate" looks like in real meals, so we're not counting anything. The two-week fructose reset — what it is and how to make the most of it. How to test a single food and read what it's actually doing to our energy, so we decide what's worth it. And some more useful metrics than what we get from the bathroom scale. This BEST OF episode will live up to that label -- join us! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) JJ VIRGIN AND THE SUGAR IMPACT DIET WebsiteOn InstagramOn FacebookOn YouTubeJJ Virgin's Sugar Impact Diet: Drop 7 Hidden Sugars, Lose Up To 10 Pounds in Just 2 Weeks, JJ VirginThe Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days, JJ VirginPodcast -- Well Beyond 40 RELATED INFORMATION Wellness While Walking Ep. 143 – TOFI: Thin on the Outside/Fat on the Inside – talks about liver and metabolic healthWellness While Walking Ep. 83: Back to Basics: The Motivation Behind Wellness While WalkingLevels Health Blog – Includes Insights from CGMsNon-Alcoholic Fatty Liver Disease, mayoclinic.orgMASLD https://my.clevelandclinic.org/health/diseases/22437-non-alcoholic-fatty-liver-disease HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While W...

338. Does Nature Want Us to be Fat? JJ Virgin on Sugar and How to Satisfy Your Sweet Tooth Without Harming Your Health or Being Hungry

Jul 1, 2026 ·37 min

We've hit the year's halfway mark this week — which makes it the perfect time to revisit the New Year mindset, minus the pressure. In this BEST OF conversation, fitness hall of famer and four-time NYT bestseller JJ Virgin joins us to unpack the real roadblocks between us and better health: the difference between glucose and fructose, why "a calorie is a calorie" falls apart outside a lab, how satiety and a little muscle do the heavy lifting, and the food-marketing "health halos" Carolyn knows firsthand from her advertising days. It's the episode that predicted the current satiety-and-muscle conversation everyone's having! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) JJ VIRGIN AND THE SUGAR IMPACT DIET WebsiteOn InstagramOn FacebookOn YouTubeJJ Virgin's Sugar Impact Diet: Drop 7 Hidden Sugars, Lose Up To 10 Pounds in Just 2 Weeks, JJ VirginThe Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days, JJ VirginPodcast -- Well Beyond 40 RELATED INFORMATION Wellness While Walking Ep. 143 – TOFI: Thin on the Outside/Fat on the Inside – talks about liver and metabolic healthWellness While Walking Ep. 83: Back to Basics: The Motivation Behind Wellness While WalkingLevels Health Blog – Includes Insights from CGMsNon-Alcoholic Fatty Liver Disease, mayoclinic.orgMASLD https://my.clevelandclinic.org/health/diseases/22437-non-alcoholic-fatty-liver-disease HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Cl...

337. WHEN to Eat: Meal Timing, Your Gut + the New Science of Chrononutrition (Plus, My Own Evolved Eating Patterns)

Jun 24, 2026 ·31 min

Light runs one clock in your body. Food runs a completely different set of clocks — in our gut, our liver, our metabolism. And when those two signals misalign, we can negatively influence our health. This episode digs into meal timing through the lens of chrononutrition: the real science behind when we eat, what it does to the gut microbiome, and why a late-night dinner isn't just a calorie decision. Plus: what happens to your gut's rhythm after a disrupted week, and my own decades-long, still-imperfect evolution of meal timing and the pitfalls I mostly can now avoid! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) TIMING OF MEALS AND OUR HEALTH! The Power of When: Discover Your Chronotype – and Learn the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More, Dr. Michael BreusSleep Drink Breathe: Simple Daily Habits for Profound Long-Term Health, Dr. Michael BreusChronotype QuizWhat's Your Sleep Type? (alternative quiz)"8-hour time-restricted eating linked to a 91% higher risk of cardiovascular death," American Heart Association Newsroom, heart.org (interesting, but perhaps not a final determination of fasting for cardiac health) HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7....

336. I'm Done Sugarcoating + 10 Foods to Eat for Fullness, Fitness + Flourishing

Jun 17, 2026 ·30 min

One solid food choice can make the next good one easier, says the science. Today we're getting direct about something we're not being told clearly enough: what's on our plates matters for our health more than most of us realize, and adding more of the right foods might be the most powerful thing we can do to live well and stay out of the doctor's office and hospital. We'll make the case for adding — not subtracting, not overhauling — and walk through 10 high-volume, high-satiety foods and exactly how to use them. Plus a tiny experiment to try this week that just might kick off a new chapter of health for you. No restriction, no overhaul — just more volume, more color, more of what actually helps us flourish. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Ep. 213 "Cheetos Are the Perfect Food": How to Free Yourself From the Grip of Addictive Processed FoodsOXO Good Grips Spiralizer"Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study," neurology.org HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts o...

335. Volume Eating: The Science of Eating More to Weigh Less

Jun 10, 2026 ·35 min

Want to be able to eat bigger, more satisfying meals? Today, we dive into a way to increase the volume of what we eat each day, and how to also ensure we're getting all the nutrients our bodies need. This research-backed approach has been tested over time, and can be great news for those of us in midlife who feel like our metabolisms have taken an extended vacation! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Volumetrics: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping it Off – A Cookbook and 12-Week Program, Dr. Barbara RollsFOR ALL OTHER RESOURCES, PLEASE CHECK BACK HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's...

334. The 21-Day Myth + Better Ways to Build a Good Habit or Break a Bad One (Been There!)

Jun 3, 2026 ·41 min

The 21-day habit rule is a myth — and the truth is so much more encouraging. Today we're digging into what the research actually says about how long it takes to build a habit that lasts, and why the real timeline should make you feel better, not worse. Plus, we'll chat about how I kicked a very long and intense Diet Coke habit and also 8 tips to make healthy habits easier to form and keep! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants, nih.gov Kicking A Bad Habit/Reducing Reliance on an Addiction Wellness While Walking Ep. 39: My Coffee Journey: Flavored, Decaf, Rituals + a Wrong TurnWellness While Walking Ep. 53: Goals Deep Dive: SMART, Big Hairy Audacious + OtherwiseI Was Powerless Over Diet Coke, nyt.comAbby Ellin's websiteReplica of a Dr Pepper Clock – 10, 2 and 4New Brain Imaging Study Provides Support For Notion of Food Addiction, sciencedaily.comEvidence For Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake, sciencedirect.comThe Real Reason Diet Coke Cravings Are So Powerful, mashed.comArtificial Sweeteners: Sugar-Free But at What Cost?, health.harvard.eduTaco Bell, Trehalose, and the Trend of Transparency, foodbusinessnews.netFive Reasons the Diet Soda Myth Won't Die, nyt.comSMART Criteria, Wikipedia.orgWOOP Website HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. S...

333. When Life Gets Chaotic: A Mini Episode on Self-Preservation

May 27, 2026 ·10 min

In this candid, personal episode, Carolyn shares her real-life challenges navigating the conventional healthcare system—and the realizations she's had about this experience. She discusses what makes the biggest difference in times of stress, and provides her favorite quick and simple mindfulness tool for creating more ease in challenging times. Give it a listen if you need a relatable reminder to keep yourself and caring for yourself on your own priority list! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) A Mindfulness-Based Stress Reduction Workbook, Stahl + GoldsteinThe Patient Will See You Now, Eric Topol HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – clic...

332. How to Actually Prep for that Surgery or Procedure with Dr. Jen Stevane, Center for Holistic Surgery Founder

May 20, 2026 ·49 min

The instructions most of us receive before a procedure cover fasting, medications, and not much else. But the weeks before surgery — how we're sleeping, what we're eating, whether our vitamin levels are anywhere near where they need to be for healing — are quietly shaping our outcome before we ever walk into that hospital. Dr. Jen Stevane spent over twenty years as a surgeon before founding the Center for Holistic Surgery, and she joins us to talk about what real surgical preparation looks like and what small steps can mean for optimal healing and life post-procedure. If a surgery or other procedure is on your horizon — or someone you love's — this conversation is worth your full attention! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) DR. JEN STEVANE Center for Holistic SurgeryHow It WorksBook a Free Consultation HOW TO SHARE WELLNESS WHILE WALKING! Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100%Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!)Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social mediaWellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks for lis...

331. All Things Walking: Steps, Pace, Gait, Feet, Posture + More with Dr. Courtney Conley, DC, Author of WALK and Gait/Foot Health Expert

May 13, 2026 ·35 min

Your step count goal might be off — and wonderfully, the fix is easier than you'd expect! In Part 2 of this conversation with gait specialist and author Dr. Courtney Conley, we get into the specific step and pace milestones that research actually supports — including the number linked to a 25% reduction in dementia risk that might surprise you. We also get into why a post-meal walk changes your metabolism, the difference between steps that count as intentional movement and the ones that don't, and why the reminders "walk taller" and "walk softer" may be the most useful gait coaching you'll ever receive. And then there's the calf — the muscle sometimes called the second heart, the one almost no one is training, and the one that quietly determines how we age. If you've ever wondered what your daily walking practice is actually doing for you — and what it could be doing — the answer lies in WALK, the book our conversation today revolves around. Let's gooooo! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) DR. COURTNEY CONLEY and ALL THINGS WALKING WALK: Rediscover the Most Natural Way to Boost Your Health and Longevity — One Step at a Time, Conley & McDowellGait Happens WebsiteGait Happens InstagramGait Happens YouTube ChannelWellness While Walking Ep. 144 — Feet First with Dr. Courtney Conley of Gait Happens: How Our Feet Are Pivotal to Walking and Our HealthWellness While Walking Ep. 145 — Walking Pain, Balance, Agility and Footwear: Dr. Courtney Conley of Gait Happens, Part 2 on our Fit Feet!Wellness While Walking Ep. 26 -- 10,000 Steps: Myth or Mandate?Wellness While Walking Ep. 264 -- The Step Count Trap HOW TO RATE...

330. Walking is Your Prescription for Health + Longevity: How to Get the Most Mileage from Your Walks with Dr. Courtney Conley, author of WALK

May 6, 2026 ·36 min

Walking isn't exercise — it's a biological necessity. Dr. Courtney Conley, gait specialist and author of the new book, Walk*, is back to make the case that walking belongs in the same category as breathing and sleeping, and that most of us are wildly underestimating what we lose when we don't do it enough. If your gait speed, your foot health, and your pain management strategy have never gotten a second thought, this episode will change that. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) DR. COURTNEY CONLEY and WALKING FOR HEALTH TRANSFORMATION *Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity — One Step at a Time, Conley & McDowellGait Happens WebsiteGait Happens InstagramGait Happens YouTube ChannelWellness While Walking Ep. 144 — Feet First with Dr. Courtney Conley of Gait Happens: How Our Feet Are Pivotal to Walking and Our HealthWellness While Walking Ep. 145 — Walking Pain, Balance, Agility and Footwear: Dr. Courtney Conley of Gait Happens, Part 2 on our Fit Feet! HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Pod...

329. You Have More Time Than You Think — So How Will You Use It? with Laura Vanderkam, Author, Big Time: A Simple Path to Time Abundance

Apr 29, 2026 ·40 min

Your "I have no time" story doesn't hold up — and the data proves it. Laura Vanderkam, bestselling author of Big Time, joins us to share what thousands of time logs actually reveal, why complexity and chaos are very different things, and how a simple weekly planning habit puts you back in control of your career, your relationships, and yourself. Plus: the hidden hours in your day, how to say yes to the things that scare you, and why your future self is shaped entirely by the memories your current self is willing to go make… if you can just get past your stories about time! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Laura Vanderkam's Books · Big Time: A Simple Path to Time Abundance (releasing May 5, 2026) · Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters · Off the Clock: Feel Less Busy While Getting More Done · I Know How She Does It: How Successful Women Make the Most of Their Time · What the Most Successful People Do Before Breakfast · 168 Hours: You Have More Time Than You Think · Juliet's School of Possibilities Laura Vanderkam's TED Talk · How to Gain Control of Your Free Time (October 2016) Laura Vanderkam's Podcasts · Before Breakfast — her daily short-form podcast with time management tips and listener questions · Best of Both Worlds — her weekly podcast with co-host Sarah Hart-Unger on work, family, and making time for what matters Connect with Laura Vanderkam · Website: lauravanderkam.com · Instagram: @lvanderkam · Facebook: Laura Vanderkam · X/Twitter: @lvanderkam · LinkedIn: Laura Vanderkam · Substack/Newsletter: Vanderhacks HOW TO RATE AND REVIEW WELLNESS WHILE WALKING...

328. The Health Lessons My Mom Left Us + A Belly Fat Reduction Tool

Apr 22, 2026 ·39 min

What did a health-conscious woman get wrong — and what can her story teach us about living longer and better? In the first half of this episode, I share a personal look at mom's health journey: what went well and what didn't, and I celebrate her being a pioneer in the work of making healthy lifestyle changes. And then we'll also tackle belly fat. Specifically, the kind you can't see — and a tool that makes it visible. If you've ever wondered whether your daily choices are quietly working against you, this episode will give you a way to find out — and some surprisingly simple shifts that don't require changing what you eat at all! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Good Energy, Casey Means, MD (written in honor of her own mother)Detoxify: Live Clean, Reduce Inflammation and Reclaim Your Health, Aly Cohen, MDDr. Cohen's health summit this weekend! Sign up to attend virtually or in-person!Episode 252: Banishing Belly Fat: Why It's Important and How to Do ItEpisode 325: The Overlooked Eating Habit That Affects Digestion, Fullness, How We Feel and Brain Health!Episode 61: Continuous Glucose Monitors, Naked Fruit + Walking VarietyLingo OTC CGMStelo OTC CGMThings to Keep in Mind When Considering an OTC CGMEnvironmental Working Group (EWG)'s Dirty Dozen and Clean Fifteen 2026 Lists HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way dow...

327. Keep Walking: The Foot Health Dos and Don'ts Every Walker Must Know

Apr 15, 2026 ·47 min

ALL NEW EPISODE! We're often one small foot problem away from not walking! That's not an overstatement — it happened to me. So this month, for National Foot Health Awareness Month, we're giving our feet the attention they deserve. A dermatopathologist shares the dos and don'ts that keep walkers walking — from the soap brands to avoid to the post-shower timing window that makes all the difference for your foot care regimen to the practitioners we want to consult, and more. Get it right to keep walking and living well! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) DR. JOCHEN SCHAEFER ON FOOT SKIN HEALTH The American Academy of DermatologyThe Skin Cancer FoundationDr. Schaefer's organization's site: Balance Health (check back shortly for new release on website very soon!Have a question for Dr. Schaefer? He kindly provided his contact information: drschaefer@balancehealth.comDr. Schaefer on LinkedInAdditional information from Dr. Schaefer:For all inflammatory conditions: Drug rash, allergic contact dermatitis, psoriasis, lupus, tine pedis, erythrasma/pitted keratolysis (providers can use woods lamp to diagnose) it is important to seek care early so a biopsy can be done and the correct diagnosis made with the appropriate treatment plan being designed.Regarding SPF: the physical (mineral) blocks are preferable because the block a wider spectrum of the light including UVB and are less irritating especially for sensitive skin. And they don't cause a problem for our coral reefs. Zinc oxide is ok for most. For patients suffering from melasma, titanium oxide is another step up.Calluses build in response to external pressure. Ad...

326. Calories + Caution: The Balanced Truth Behind the Numbers (A BEST OF episode!)

Apr 8, 2026 ·42 min

Did you know (or do you still) know the calories in a medium egg? In a slice of sandwich bread? Or of a small apple? I lived by the calorie for too many years. Should it be the end all-be all? Definitely not. Do calories have any sort of role in determining our intake needs? Maybe. Let's figure out what about the calorie we might find valuable so that we can happily toss out the rest! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) CALORIES 101 Why Calories Don't Matter, drhyman.comGood Calories, Bad Calories, by Gary Taubes.The Caldor Pocket Calorie Counter Book(let) of My Youth, or something pretty close!New Scientific Study: Calories Matter, paleomom.comFeel the Burn: How Do Scientists Count Calories? blogs.scientificamerican.comDo Dieticians Accurately Report Their Food Intake? weightology.netEstimating Food Portions. Influence of unit number, meal type and energy density, ncbi.nlm.nih.govEffects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial, bmj.comLow-Carb Diets May Work By Boosting Calorie Burn, webmd.comEpisode 32 - Wellness While Walking with guest Dr. Elizabeh Boham, Part 1Episode 33 - Wellness While Walking with guest Dr. Elizabeh Boham, Part 2 KISS THE GROUND DOCUMENTARY Kiss the Ground movie websiteDust Bowl 2.0? Rising Great Plains Dust Levels Stir Concerns, sciencemag.org HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on...

325. The Overlooked Eating Habit That Affects Digestion, Fullness, How We Feel, and Brain Health! (A BEST OF episode!)

Apr 1, 2026 ·30 min

What if a simple, everyday habit could be your ticket to better memory, increased satiety, and a healthier waistline—and you're already doing it multiple times a day? In this episode, let's revisit an underrated wellness strategy that requires no special equipment or willpower, but promises big benefits. Tune in to discover how a tiny tweak to your routine can ripple across your health in surprising ways! LET'S TALK THE WALK! Wellness While Walking Facebook pageWellness While Walking on InstagramWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Chewing! Re-evaluation of the Mechanisms of Dietary Fibre and Implications for Macronutirent Bioaccessibility, Digestion and Postprandial Metabolism, ncbi.nlm.nih.govPlant Cell Walls: Impact on Nutrient Bioaccessibility and Digestibility, mdpi.comWhat Is the Mayr Diet? Rebel Wilson's 'Year of Health" Regimen, Explained, today.comWhat Is the Mayr Method Diet Rebel Wilson is Using to Lose Weight? womenshealthmag.comAn Overachieving Underchewer, foodandwine.comChew Your Food 32 Times: Where Did This Advice Come From? culinarylore.comChewing Maintains Hippocampus-Dependent Cognitive Function, ncbi.nlm.nih.govChewing Your Food: Is 32 Really the Magic Number? healthline.comChewing Almonds May Boost Satiety, nutraingredients.comThe Structure and Function of the Digestive System, clevelandclinic.orgDigestion 101: The Importance of Chewing Well, shdc.com.auHorace Fletcher, wikipedia.com Toxins – Obesogenic Effects Environmental Working Group – Dirty Dozen and Clean FifteenMetabolism Disrupting Chemicals and Metabolic Disorders, ncbi.nlm.nih.govThe Endocrine System and Glands of the Human Body, webmd.com DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The in...

324. Meal Planning Without the Shame: Kendra Adachi on How to Make Your Kitchen Work for Your Actual Life

Mar 25, 2026 ·34 min

Meal planning stress, kitchen overwhelm, and the guilt of never doing it "right" — Kendra Adachi is back with a better approach. Her book The Lazy Genius Kitchen isn't a cookbook; it's a framework for making your kitchen actually work for your life. We cover her five-step process for "lazy geniusing" any area of your kitchen, the meal matrix method for reducing daily decision fatigue, and why naming what matters — quick? homemade? everyone at the table? — is the only meal planning strategy that sticks. Practical, judgment-free, and genuinely useful for any season of life. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) KENDRA ADACHI – THE LAZY GENIUS COLLECTIVE The Lazy Genius Kitchen, Kendra AdachiCheck out The Lazy Genius Kitchen companion series on YouTube – so fun!The Lazy Genius Way, Kendra AdachiThe Plan, Kendra AdachiThe Lazy Genius Website (includes among many other things links to The Lazy Genius Podcast, which you can find anywhere you listen to podcasts)The Lazy Genius on InstagramThe Lazy Genius on Facebook OTHER Laura Vanderkam, whom Kendra mentioned, can be found here, and co-hosts her podcast, Best of Both Worlds, with former Wellness While Walking guest, Sarah Hart-Unger! HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click...

323. Why Every Productivity System Has Failed You — and What Actually Works, with Kendra Adachi (A BEST OF Episode!)

Mar 18, 2026 ·39 min

Overwhelm, perfectionism, doing it all — Kendra Adachi of The Lazy Genius Collective is here to help us stop all of that! Her framework is simple: be a genius about the things that matter, lazy about the things that don't. In this conversation, we explore why one-size-fits-all productivity advice fails most of us, how to identify what truly matters in this season of life, and a step-by-step process for calming the everyday frustrations that quietly drain us. Practical, permission-giving, and genuinely fun. This episode originally aired in 2022, and all that Kendra shares is timeless! Since this conversatoin, Kendra's gone onto double down on her work in the field of productivity and time management, coming out with the book The Plan, which I will link to below! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) KENDRA ADACHI – THE LAZY GENIUS COLLECTIVE The Lazy Genius Kitchen, Kendra AdachiCheck out The Lazy Genius Kitchen companion series on YouTube – so fun!The Lazy Genius Way, Kendra AdachiThe Plan, Kendra AdachiThe Lazy Genius Website (includes among many other things links to The Lazy Genius Podcast, which you can find anywhere you listen to podcasts)The Lazy Genius on InstagramThe Lazy Genius on Facebook OTHER Laura Vanderkam, whom Kendra mentioned, can be found here, and co-hosts her podcast, Best of Both Worlds, with former Wellness While Walking guest, Sarah Hart-Unger! HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search f...

322. Are Only Long Walks Valuable?? Plus, The Power of Touch + Life Update

Mar 11, 2026 ·26 min

Do we need to lengthen our walks for better heatlh? Today we're breaking down what that research really found, what it got wrong, and how to elevate every walk in your repertoire. Plus: are you touch-starved? The science on why physical contact matters more than we think. And a little life update, too. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Walking Longer, Not Necessarily More, Shows Big Health Benefits, wsj.comMake it Stick, Peter BrownWhy We Hold Hands - TED Talk (book info not available yet) HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way...

321: 15 Extra Years: Your Daily Choices Are Talking to Your Genes About Aging

Mar 4, 2026 ·38 min

Our choices => extra years! What I heard at a recent conference changed how I think about aging. This is one of the most encouraging and actionable things I've shared. Because the research is clear that the gap between those who get this right and those who don't can be measured in years — and every day we wait is a day we're not getting our message across. Our genes need our input so let's communicate with them... starting now! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) GETTING 15 EXTRA YEARS: DR. JEFF BLAND AND THE GREEN MEDITERRANEAN DIET The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer and Happy Life, Dr. Jeff Bland Dr. Jeff Bland on Wellness While Walking Ep. 165 Functional Medicine: A Solution to the Pill-for-Every-Ill Approach? A Conversation with Dr. Jeffrey BlandEp. 166 Functional Health: Our Immune Systems + Increasing Longevity and Healthspan with Dr. Jeffrey Bland "I'm 79 and the Father of Functional Medicine: Here's My Daily Routine for a Healthy Life," cnbc.com Green Mediterranean Eating Pattern, verywellhealth.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a r...

320. The Power of Your "Inner Circle": The Most Underrated Health Factor Nobody Talks About

Feb 25, 2026 ·38 min

Your waistline, your sleep, your stress levels — the people closest to you are shaping all of it, whether you know it or not. Carolyn shares her own weight gain story and the science behind why your inner circle may be your most underrated health factor. Plus, a real-world case study for navigating it when not everyone in your life is on board. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Dr. Jeff Bland on Wellness While Walking Ep. 165 Functional Medicine: A Solution to the Pill-for-Every-Ill Approach? A Conversation with Dr. Jeffrey BlandEp. 166 Functional Health: Our Immune Systems + Increasing Longevity and Healthspan with Dr. Jeffrey Bland HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the...

319. Why Your Stretches Aren't Working (And the 3-Minute Pre-Walk Routine That Does) with Joanna Fisher, DPT

Feb 18, 2026 ·39 min

Touching your toes, pulling your heel to your butt, stretching your calves by pushing against a wall—what if these classic stretches aren't helping the way you think they are? Discover what's really happening when you feel "tight" and the game-changing approach that will help you avoid injury and stay active for years and decades. Physical therapist Joanna Fisher is here to help us find what might serve us better than flexibility! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Dr. Joanna Fisher, PT, DPT, OCS, FAAOMPT* WebsiteInstagram *Joanna is a licensed Doctor of Physical Therapy, an Orthopedic Clinical Specialist, and a Fellow of the American Academy of Orthopedic Manual Physical Therapists with advanced training in pelvic floor rehabilitation. Want to Level Up Your Mobility? Add Weights, nyt.com - has some mobility exercisesMore mobility move depictions to come! Follow us both on social media and check back here soon! HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podca...

318. The Power of a 180: Flipping the Switch on Stubborn Habits to Unlock Lasting Change with Dr. Allyson Maida

Feb 11, 2026 ·44 min

Experience behavior change breakthroughs, neural shifts, lasting results—discover a counterintuitive method to finally break old habits and ignite new ones. In this episode, guest psychotherapist Allyson Maida reveals how rewiring your brain can create real, lasting change in health, relationships, and more. If you've struggled to stick with resolutions or wondered why change feels so hard, you won't want to miss this transformative conversation! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Allyson Maida, Ed.D., LCSW 180: A Counterintuitive Method for Long-Lasting Personal and Professional ChangeSubscribe to Allyson's blog Whole Life Workshop with Coach Carolyn Get on the waitlist for our next virtual workshop by emailing wellnesswhilewalking@gmail.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will...

317. Planning Those Healthy Actions to Bridge the Know-Do Gap Today, with Sarah Hart-Unger of Best Laid Plans

Feb 4, 2026 ·30 min

Reverse-engineer your wellness goals into reality, as Sarah Hart-Unger reveals practical planning strategies to bridge the gap between knowing and doing. Discover how to create joy-filled health goals, and master the art of bringing those into our daily and weekly lives with intention, with the help of The Ideal Week and other practical tools. Set yourself up for the vibrant future you envision—one small, well-planned step at a time! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Sarah Hart-Unger Best Laid Plans: A Simple Planning System for Living a Life That You LovePaperbackAudiobookKindleBest Laid Plans PodcastBest Laid Plans YouTube ChannelSarah's website and blogSarah's planning programsBest of Both Worlds PodcastSarah on Wellness While Walking – First Appearance (2 parts)96. Planning for Our Best Lives97. Planning for HealthCarolyn on Best Laid Plans232. Planning and Goal-Setting for Health WWW Ep. 254: Design Your Own Health Retreat: How to Kickstart Optimal Wellness in One Day! Sign up to learn more about Health Coach Carolyn's first healthy lifestyle change workshop of the year! Email wellnesswhilewalking@gmail.com to get on the waitlist! DISCLAIMER Nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any ques...

316. Beyond the To-Do List: A Planning System That Actually Works, with Sarah Hart-Unger of Best Laid Plans

Jan 28, 2026 ·33 min

Ever feel like you're running from task to task, only to realize your true priorities are falling off the list? In this episode, Sarah Hart-Unger reveals that planning isn't about cramming more in – it's really a way to ensure we get to what matters most. Today, we'll talk simple, powerful strategies from Sarah's new book, Best Laid Plans, to help us move from chaos to calm so that we can live those beautiful lives of our dreams! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Sarah Hart-Unger Best Laid Plans: A Simple Planning System for Living a Life That You LovePaperbackAudiobookKindleBest Laid Plans PodcastBest Laid Plans YouTube ChannelSarah's website and blogSarah's planning programsBest of Both Worlds PodcastSarah on Wellness While Walking – First Appearance (2 parts)96. Planning for Our Best Lives97. Planning for HealthCarolyn on Best Laid Plans232. Planning and Goal-Setting for Health Sign up to learn more about our first healthy lifestyle change workshop of the year! Email wellnesswhilewalking@gmail.com to get on the waitlist! DISCLAIMER Nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen,...

315. Breast Cancer at 30: Alcohol, Estrogen, Fiber, Stress + More About Breast Wellness with Dr. Elizabeth Boham, MD RD

Jan 21, 2026 ·38 min

When Dr. Elizabeth Boham was diagnosed with aggressive triple negative breast cancer at just 30 -- during her medical residency, with no family history -- what she later discovered years later through functional medicine were the forces that might have led to her and countless others being susceptible to developing breast cancer. Today, with decades of regained health and of caring for patients, Dr. Boham is a wealth of knowledge, experience and practicality. We dive into small steps we can take to address some of the key drivers of breast wellness, so join us for this uplifting and empowering conversation! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) DR. ELIZABETH BOHAM, MD MS RD, IFMCP Breast Wellness: Tools to Prevent and Heal From Breast Cancer Kindle editionPaperback edition Dr. Boham's 15 Tips for Breast Wellness Dr. Boham's Website Dr. Boham on Instagram The UltraWellness Center, Lenox, MA (Caring for patients worldwide) Main PageAbout the Team, Including Medical Director Dr. Elizabeth BohamClinical ApproachHow to Work with The UltraWellness Center HEALTH COACH CAROLYN Get on the waitlist for the first Lifestyle Change Workshop of 2026: Email wellnesswhilewalking@gmail.com with your interest (but no obligation)! Details to follow Past Wellness While Walking Episodes with Dr. Boham Ep. 32: Reducing Inflammation for Optimal HealthEp. 33: Food as Medicine, Gratitude, Movement + More HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "sea...

314. Creating a Terrain Where Health Flourishes: Inflammation, Immunity, Metabolism + the Power of Simple Steps in Fighting Disease with Dr. Elizabeth Boham

Jan 14, 2026 ·33 min

Your body's 'terrain' can help determine whether disease takes hold, and it's shaped by inflammation, insulin sensitivity, and microbiome balance. Functional medicine physician Dr. Elizabeth Boham reveals exactly how to optimize this internal environment. Discover why "crucial cruciferous" vegetables, colorful plant foods, and some other simple lifestyle shifts create a terrain where your immune system naturally eliminates abnormal cells before they become problematic and allows true health to blossom. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) DR. ELIZABETH BOHAM, MD MS RD, IFMCP Breast Wellness: Tools to Prevent and Heal From Breast Cancer Kindle editionPaperback edition Dr. Boham on Instagram The UltraWellness Center, Lenox, MA (Caring for patients worldwide) Main PageAbout the Team, Including Medical Director Dr. Elizabeth BohamClinical ApproachHow to Work with The UltraWellness Center HEALTH COACH CAROLYN Get on the waitlist for the first Lifestyle Change Workshop of 2026: Email wellnesswhilewalking@gmail.com with your interest (but no obligation)! Details to follow Past Wellness While Walking Episodes with Dr. Boham Ep. 32: Reducing Inflammation for Optimal HealthEp. 33: Food as Medicine, Gratitude, Movement + More HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Rev...

313. Before You Diet: Slow Down to Speed Up Your Results!

Jan 7, 2026 ·35 min

What if the cravings, dietary plans, and willpower you blamed for past failures weren't actually the problem? This episode reveals four essential preparation steps that successful people complete before changing a single bite—whether they're aiming to lose weight, manage inflammation, stabilize their blood sugar, or simply pursue better health— this is the groundwork that separates lasting change from another abandoned attempt. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Diet Readiness Test, nih.govEp. 307 Addressing Sleep Issues with Cognitive Behavioral TherapyTranstheoretical Model of Change/Stages of Change, nih.gov HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particula...

312. Ready! Set! PAUSE! The Pitfalls of Resolutions + What to Try Instead

Dec 31, 2025 ·15 min

Got big health-related dreams or goals for the year ahead? Perhaps you're crafting resolutions or goals as we speak. Unless you're a health resolution success pro, perhaps this is the year we consider a new path – one that trades in judgment and all-or-nothing thinking for taking a step back before taking that compassionate and doable step forward! Jump in here with me! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Tiny Experiments: How to Live Freely in a Goal-Obsessed World, Anne-Laure Le Cunff HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to t...

311. W.E.L.L.N.E.S.S. Framework, Pt 2: Nourishment, Energy, Fueling or Fasting Before Movement + More!

Dec 24, 2025 ·38 min

Join our healthy friendship circle and transform chaotic mornings with one powerful permission slip! You'll also discover the carb timing shift that eliminated all-day hunger and brain fog, a breathing technique that taps directly into your parasympathetic nervous system in minutes, and the power of a single breath! Laura, Alyce and I dish about all our tips and tricks with you! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) The Pillars of W.E.L.L.N.E.S.S. with Alyce Adams and Laura Coleman Waite Alyce Adams, RNKegelQueen.com WebsiteLaura Coleman Waite, Structural Kinesiologist and Personal TrainerJust Muscles WebsiteLaura on InstagramPrior Episodes of Wellness While Walking Featuring Laura and Alyce:259: From Cheat Days to Walking "Cleats": Health Experts Offer Their Own Healthy LIfestyle Advice with Alyce Adams, RN and Laura Coleman Waite260: Health Experts and Their 20 Minute Dinners, with Alyce Adams, RN and Laura Coleman Waite261: Counting Steps, What You Need to Know About Muscle Pairs + Mindset Reminders with Laura and Alyce171: Pain, Pain Go Away: Laura Coleman's Proven Techniques to Keep Us Walking (and Living) Well!172: The Sweat-Free Secret to Strong Abs/Less Back Pain + Combatting Walking Muscle Woes164: From Kegels to Confidence: Overcoming Vaginal Prolapse + Urinary Incontinence with Alyce Adams, RN, The Kegel QueenNostril Breathing Research StudyCable weight blog post from LauraKion Clean Protein, Glutamine and Base Culture Keto Bread links coming!Viktor Frankl QuotePractical Applications of Grounding to Support HealthRick Rubin Podcast with Jack Kruse and Andrew Huberman episode that mentions grounding (...

310. Real and Imperfect Habits + Routines: How 3 Women Stay Healthy After 50 (W.E.L.L.N.E.S.S. Framework Pt.1)

Dec 17, 2025 ·44 min

What do health-minded women actually do to stay healthy? (Spoiler: quick, simple and messy habits lie ahead!) Three friends who prioritize wellness spill the truth about their movement routines, strength training, and connection practices: why one runs while 2 walk, how they build real strength in short sessions, the $2 purchase that improved sleep, and why "eat and run" dinners solved an introvert's friendship dilemma. If you've ever felt like you're not doing enough or doing it perfectly enough, this conversation will give you permission to find what actually works for your life! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) The Pillars of W.E.L.L.N.E.S.S. with Alyce Adams and Laura Coleman Waite Alyce Adams, RNKegelQueen.com WebsiteLaura Coleman Waite, Structural Kinesiologist and Personal TrainerJust Muscles WebsiteLaura on Instagram HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/...

309. Don't Start Another Year in a Health Hole: Managing Your Health During the Holidays + Other Busy Times

Dec 10, 2025 ·40 min

Learn how to thrive during the busiest season of the year with simple 5-10 minute wins that actually work! This episode offers a complete game plan, including stress-reduction techniques, boundary scripts, mindset shifts, and daily strategies that keep your health on track through December and beyond— so you can end the year feeling energized, proud, and ready for what's next! Happy holidays! (And stay tuned for some great episodes between now and the new year!) LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and...

308. Your CBTi Sleep Guide: Unlock Weight Loss, Better Mood + Restful Nights with Kelly Reznikoff (Pt 2)

Dec 3, 2025 ·31 min

My client couldn't lose weight despite doing everything right—until she fixed her sleep. In this episode, Kelly Reznikoff walks you through exactly how to implement CBT-i, from your first sleep assessment to the game-changing techniques that help people say "I have my life back." You'll learn the practical steps to break free from insomnia, including relaxation tools, how to handle sleep meds, and why getting out of bed at 2am might be the key to finally sleeping through the night. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) KELLY REZNIKOFF AND CBTi (COGNITIVE BEHAVIORAL THERAPY FOR INSOMNIA) Kelly Reznikoff Coaching WebsiteKelly on LinkedInKelly's emailKelly on Wellness While Walking Talking About Flourishing CBTi: A PrimerCBTi Sleep Tracker and Other ResourcesThe effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis, nature.com HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100%Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!)Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social mediaWellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your p...