Wellness While Walking

Trying to change up a bad habit? As quitting Diet Coke™ hits the headlines, we run through several tips and tricks to help us lose a habit that's not serving us! These tools are some of the finest in this health coach's arsenal, so listen to the very end today so you can pivot toward your healthier life and take the first steps right away, even if your vice is something other than diet soft drinks! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Kicking A Bad Habit/Reducing Reliance on an Addiction Wellness While Walking Ep. 39: My Coffee Journey: Flavored, Decaf, Rituals + a Wrong Turn Wellness While Walking Ep. 53: Goals Deep Dive: SMART, Big Hairy Audacious + Otherwise I Was Powerless Over Diet Coke, nyt.com Abby Ellin's website Replica of a Dr Pepper Clock – 10, 2 and 4 New Brain Imaging Study Provides Support For Notion of Food Addiction, sciencedaily.com Evidence For Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake, sciencedirect.com The Real Reason Diet Coke Cravings Are So Powerful, mashed.com Artificial Sweeteners: Sugar-Free But at What Cost?, health.harvard.edu Taco Bell, Trehalose, and the Trend of Transparency, foodbusinessnews.net Five Reasons the Diet Soda Myth Won't Die, nyt.com SMART Criteria, Wikipedia.org WOOP Website How To Share Wellness While Walking Wellness While Walking on Apple Wellness While Walking on Spotify General Link – should work anywhere! Pod.link/walking Screen shot an episode while it's playing on your phone and share the photo with your friends on social media Refer people to the website – they can listen there! Thanks for sharing! : ) 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

In this updated popular episode, we make the case for adding another vegetable or two into our diets, and then talk about how to do it easily and deliciously! Plus, we'll also talk life design! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) 101 Simple Salads For the Season, nyt.com Collard Hummus Wrap "Vegetables and Fruits," Harvard School of Public Health Nutrition Source. "Get the Most Nutrition From Your Veggies," Allison Aubrey, NPR. King Corn (movie) Food: What the Heck Should I Eat? , Mark Hyman. The Road to Character, David Brooks. Everything But The Bagel Seasoning Blend Nutrition, 6th Edition, Paul Insel et al. DISCLAIMER Neither I nor 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 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, including walking. Thank you for listening to Wellness While Walking, a walking podcast!

Yep, this episode is chock full of some of the most practical next steps my clients work on with me -- we tackle morning routines, nutrition, our priority lists (um, are we on 'em??), movement in all the planes, and a behavior change approach usually reserved for my VIP clients! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Epoch/Jason Dowse Website – https://www.yourepoch.com Podcast – https://www.yourepoch.com/podcasts Instagram @live.epoch How To Share Wellness While Walking Wellness While Walking on Apple Wellness While Walking on Spotify General Link – should work anywhere! Pod.link/walking Refer people to the website – they can listen there! Thanks for sharing! : ) 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

The fundamentals of health are on tap today, as I speak with Jason Dowse about the importance and power of small changes in such arenas as sleep and stress. Join me for the first half of this interview that originally aired on the Your Epoch Life podcast. Also, come back next week for our conversation about some other key aspects of health and some behavior change tips! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Epoch/Jason Dowse Website – https://www.yourepoch.com Podcast – https://www.yourepoch.com/podcasts Instagram @live.epoch How To Share Wellness While Walking Wellness While Walking on Apple Wellness While Walking on Spotify General Link – should work anywhere! Pod.link/walking Refer people to the website – they can listen there! Thanks for sharing! : ) 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

How can we increase our odds of making successful health-related behavior changes? Could it be all about the timing? Tune in to learn from the science, and then get pumped to take that next step most effectively! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Using a Fresh Start to Make a Change (and When Not To!) How to Change, Katy Milkman Better Than Before: Mastering the Habits of Our Everyday Lives, Gretchen Rubin Lunchtime Leniency: Judges' Rulings Are Harsher When They are Hungrier, scientificamerican.com One of My Mentors Left For a 1-Year Sabbatical, psychologytoday.com (see references) Reaching Goals With the Science of the Fresh Start Effect, psychologycompass.com A Double-Edged Sword: How and Why Resetting Performance Metrics Affects Future Performance, Journals.aom.org How To Share Wellness While Walking Wellness While Walking on Apple Wellness While Walking on Spotify General Link – should work anywhere! Pod.link/walking Refer people to the website – they can listen there! Thanks for sharing! : ) 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

What are the healthiest fats for cooking? Olive oil? Vegetable oil? Lard? The answers might surprise you! We'll tackle another question as well that might help you take your best kitchen game on the road! Don't miss out! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness Wellness While Walking Email: [email protected] RESOURCES AND SOURCES (some links may be affiliate link Food: What the Heck Do I Eat, Dr. Mark Hyman Eat Fat, Get Thin, Dr. Mark Hyman Eat the Yolks, Liz Wolfe Understanding Anti-Oxidants, health.harvard.edu An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity, Nutrients, ncbi.nlm.nih.gov See chart in article for omega 6: omega 3 ratios in different cultures Beef With Harvard, insiderhighered.com What's A Smoke Point and Why Does It Matter? seriouseats.com Wellness While Walking Episode With More Info on Fats Wellness While Walking Episode With More Info on Weight Watchers No Need to Avoid Healthy Omega-6 Fats, health.harvard.edu Taking Food on the Go: Some Alternatives to Sandwiches Wellness While Walking Episode With More Info on Snacks/Crackers Summer Roll recipe Lamb Boats recipe How To Share Wellness While Walking Wellness While Walking on Apple Wellness While Walking on Spotify General Link – should work anywhere! Pod.link/walking Refer people to the website – they can listen there! Thanks for sharing! : ) 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Hear how Erin started her journey, what keeps her going and how it affects her life, as she nears her 500th consecutive day of walking. Her strength has made an impact on me, and I'm sure it'll do the same for you. And then I'll talk a little bit about making investments in relationships, and noting – and being grateful for -- when others have made a contribution! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Talking and Walking with Erin Erin on Instagram (I'll let you find out where she stands on her race to 500 consecutive days of walking!!) Gratitude for Our "Relationship Investors" Try These Love Hacks on Your Marriage, nyt.com How To Share Wellness While Walking With Others Wellness While Walking on Apple Wellness While Walking on Spotify General Link – should work anywhere! Pod.link/walking Refer people to the Wellness While Walking website – they can listen there! Thanks for sharing! : ) 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast. 4FvXf1sKRWRvDLaszdIP rHEn1DkZwE1lOXlbjE6i

We catch up on walking and movement-related articles and studies, so if you're a walker, there's more ammunition in your pocket about how it's a great habit to cultivate! And then we sing the praises of a particular aspect of nature after Carolyn's neighbor takes a different path! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) WALKING, IN THE NEWS Spend Time Outdoors for Your Brain: An In-Depth Longitudinal MRI Study, tandfonline.com Secret Side Effects of Walking Before Breakfast, Says Science, eaththis.com White Matter Plasticity in Healthy Older Adults: The Effects of Aerobic Exercise, journals.elsevier.com/neuroimage Why I Stopped Running During the Pandemic and How I Started Again, nyt.com How Walking Can Build Up the Brain, nyt.com TREES! Why A Tree is the Friend We Need Right Now, Wsj.com Fellow Walker and Tree-Lover, Dana's Instagram The Hidden Life of Trees: What They Feel, How They Communicate – Discoveries from a Secret World, Peter Wohlleben Illustrated Version 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Ep 78: Learn from 3 women who walked across their home state in an epic amalgamation of giving, teamwork, perseverance, fitness and tremendous personal growth. Plus, they give tips and tricks for us everyday walkers! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) She Walks MA (Massachusetts) – More Info Website Instagram Facebook Fundraising Page/Greg Hill Foundation Some of the Founation's Beneficiaries/Causes She Walks Walkers' Favorite Equipment Injinji Toe Socks Compression Socks – example Compression Sleeves - example Walking Sticks – example Miscellaneous The 5 Second Rule: Transform Your Life, Work, and Confidence With Everyday Courage, Mel Robbins 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Our past history can stand in the way of our wellbeing. We'll need to acknowledge it and gently escort it out of our lives before we can regain our health. Don't worry, though -- this can happen and it won't be as hard as we imagine. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) DR. AIMIE APIGIAN Website: Trauma Healing Accelerated Biology of Trauma Summit: Solutions Series for Mental Health, Addictions and Burnout – free on online, July 19-25, 2021 Dr. Aimie's Recommended Resources Dr. Aimie Apigian on Instagram Dr. Aimie Apigian on Facebook Biology of Trauma Facebook Group Dr. Aimie Apigian on Clubhouse @draimie OTHER TRAUMA RESOURCES I'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy and Reclaim Your Life, Dr. Amy Shah Peter Levine and The Somatic Experiencing Approach video Transforming Trauma: The Path to Hope and Healing, Dr. James Gordon The Body Keeps the Score, Bessel van der Kolk, MD It Didn't Start With You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle, Mark Wolynn Adverse Childhood Experiences, cdc.org 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

If we want full and deep healing, we must take into account the traumas we've experienced, as they have a significant impact on our wellbeing. In this episode, Dr. Aimie Apigian lays out how she looks at trauma, and explains one of the main ways it can cause physical issues. I'm guessing you'll see yourself in this episode, even if, like me, you doubted it at first. I hope you'll listen in. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) DR. AIMIE APIGIAN Website: Trauma Healing Accelerated Biology of Trauma Summit: Solutions Series for Mental Health, Addictions and Burnout – free on online, July 19-25, 2021 Dr. Aimie's Recommended Resources Dr. Aimie Apigian on Instagram Dr. Aimie Apigian on Facebook Biology of Trauma Facebook Group Dr. Aimie Apigian on Clubhouse @draimie OTHER TRAUMA RESOURCES Transforming Trauma: The Path to Hope and Healing, Dr. James Gordon The Body Keeps the Score, Bessel van der Kolk, MD It Didn't Start With You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle, Mark Wolynn Adverse Childhood Experiences, cdc.org 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Finally, we talk elimination diets -- why (and how) someone would systematically remove a set of foods from their diets. We also take Doc Koz' home stomach acid test a spin and chat about how a health coach can walk next to you on your wellness journey! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Elimination Diets The Whole 30: The 30-Day Guide to Total Health and Food Freedom, Melissa Hartwig Urban and Dallas Hartwig The Complete Low-FODMAP Diet (A Revolutionary Plan for Managing IBS and Other Digestive Disorders), Sue Shepherd The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More, Dr. Becky Campbell What's the Deal With Nightshade Vegetables, health.clevelandclinic.org Gut and Psychology Syndrome (GAPS): Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D.. Depression, Schizophrenia, Natasha Campbell-McBride Breaking the Vicious Cycle: Intestinal Health Through Diet (SCD), Elaine Gottschall What is the Autoimmune Protocol, paleomom.com The Autoimmune Wellness Handbook, Mickey Trescott and Angie Alt Elimination Diet, webmd.com Other We All Could Use a Health Coach, nyt.com Proton Pump Inhibitors (PPIs), medicinenet.com Your Gut is Directly Connected to Your Brain, Through a Newly Discovered Neuron Circuit, sciencemag.com Concussions and the Gut-Brain Axis, designsforhealth.com Doc Koz (Dr. Peter Koslowski) - website Unfunc Your Gut, Peter Koslowski 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

For millenia, we've known that the gut is central to our health and wellbeing. But sometimes we forget (for decades at a time, it seems!) Join Dr. Peter Koslowski (or Doc Koz) and me as we explore the digestive tract, discussing what can go wrong and how to make it right for vibrant health and optimal well-being! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Doc Koz (Dr. Peter Koslowski) Unfunc Your Gut, A Functional Medicine Guide: Boost Your Immune System, Heal Your Gut, and Unlock Your Mental, Emotional and Spiritual Health, Peter Koslowski, MD Doc Koz' Website Doc Koz' Instagram Doc Koz' Facebook More on the Gut The Immune System Recovery Plan, Susan Blum, MD SIBO (Small Intestine Bacterial Overgrowth), mayoclinic.org Gut Dysbiosis/Imbalanced Gut Bacteria Could Be Playing a Big Role in Your Health, parsleyhealth.com What is Leaky Gut and What Can You Do About It? Blumhealthmd.com Elimination Diet, webmd.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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

There's no such thing as health without a healthy gut! Join Dr. Peter Koslowski (or Doc Koz) and me as we wade through the digestive tract, and talk about what can go wrong and how to make it right for vibrant health and optimal well-being! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Doc Koz (Dr. Peter Koslowski) Unfunc Your Gut, A Functional Medicine Guide: Boost Your Immune System, Heal Your Gut, and Unlock Your Mental, Emotional and Spiritual Health, Peter Koslowski, MD Doc Koz' Website Doc Koz' Instagram Doc Koz' Facebook More on the Gut The Immune System Recovery Plan, Susan Blum, MD SIBO (Small Intestine Bacterial Overgrowth), mayoclinic.org Gut Dysbiosis/Imbalanced Gut Bacteria Could Be Playing a Big Role in Your Health, parsleyhealth.com What is Leaky Gut and What Can You Do About It? Blumhealthmd.com Elimination Diet, webmd.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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

We've got yet another tool in our toolkit to help us live our best lives. And this one's an old one. Get moving or get comfy – you know yourself best – and listen into this conversation about ancient wisdom from Stocisim that can transform our lives, our health and wellbeing, starting today! Think it's not for you? I bet you'll be surprised! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Sarah Mikutel Sarah's Website (Check out her numerous offerings in Clarity Coaching, Enneagram Typing, Ex-Pat Planning and more!) Sarah's LIVE Without Borders Podcast Sarah's Podcasting Step By Step Podcast Sarah's Instagram @sarahmikutel Sarah on Facebook Stoicism How to Think Like a Roman Emperor, Donald Robertson. Being Better: Stoicism For a World Worth Living In, Kai Whiting 7 Ways to Use Stoic Philosophy to Improve Your Health and Happiness, marksdailyapple.com The Obstacle is the Way, Ryan Holiday The Daily Stoic, Ryan Holiday 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

What can our collective telomeres tell us about our lives, our health and our longevity? We'll back up a step, and talk about what they are and the fascinating role they play in our wellbeing. We hit on lots more topics – including purpose, perseverating, and conscientiousness. Let's walk and connect! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Telomeres and Healthy Aging The Telomere Effect, Dr. Elizabeth Blackburn and Dr. Elissa Epel How to Find Purpose and Better Sleep, fridaymagazine.ae Study of Astronaut Twins Hints at Spaceflight Health Effects, nationalgeographic.com At Home Telomere Testing Is Not a Reliable Marker of Aging, Researcher Says, sciencenews.org 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Dr. Beverly Yates and I wrap up our conversation about Type 2 diabetes and blood sugar management. She reminds us that there is so much we can do to improve our metabolic health, though we do need to be active participants in our own healing. She gives us a possible pathway that's so positive, and she shares her wisdom in such an approachable way. I'll then transition to sharing my first week wearing a continuous glucose monitor (CGM), and what I learned from it! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Dr. Beverly Yates and Blood Sugar Control/Diabetes Dr. Beverly Yates' website Dr. Beverly Yates on Instagram Dr. Beverly Yates on Facebook @DrBevYates on Twitter Dr. Beverly on LinkedIn Dr. Beverly on YouTube @drbeverlyyates on Clubhouse Blood Sugar Monitoring With a Continuous Glucose Monitor (CGM) Episode 15: My Pre-Diabetes Journey Send me an email to [email protected] to inquire about CGM companies Clubhouse: The New App and Platform Clubhouse is currently open with an invitation and is finally open to Android users! Write to me at [email protected] if you're interested in an invitation! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

We chat with blood sugar expert, Dr. Beverly Yates about the epidemic of pre-diabetes and type 2 diabetes. Even if we're far from the threshold of having issues with blood glucose regulation, we have much to learn about what causes blood sugar problems and dysregulation. Our current lifestyles and culture are a true mismatch with our biology, and Dr. Yates breaks down what foundational pillars of health we can focus on. I think you'll love hearing from this accomplished, warm and encouraging practitioner! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Dr. Beverly Yates and Blood Sugar Control/Diabetes Dr. Beverly Yates' website Dr. Beverly Yates on Instagram Dr. Beverly Yates on Facebook @DrBevYates on Twitter Dr. Beverly on LinkedIn Dr. Beverly on YouTube @drbeverlyyates on Clubhouse Clubhouse: The New App and Platform Clubhouse is currently open with an invitation and is finally open to Android users! Write to me at [email protected] if you're interested in an invitation! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

What might be getting in the way of progress on our health journey? We'll explore some options through the lens of Acceptance and Commitment Therapy (ACT), on our own and with Dr. Diana Hill. I'll let you in on the results of the voting in Podcast Magazine, and we'll do some shout-outs! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Dr. Diana Hill, PhD and Acceptance & Commitment Therapy (ACT) ACT Daily Journal, Dr. Diana Hill and Dr. Debbie Sorensen Dr. Diana Hill's website Dr. Diana Hill's Instagram Dr. Diana Hill's Facebook Dr. Diana Hill's Podcast, Psychology Off the Clock Other Resources - Compassion Wellness While Walking Episode 16 with Dr. Jill Stoddard on ACT and anxiety Start Where You Are, Pema Chodron Self-Compassion: The Proven Power of Being Kind to Yourself, Dr. Kristin Neff The Compassionate Mind Workbook, Dr. Chris Irons 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Dr. Diana Hill and I talk about how, in our hectic lives, we can so easily get stressed, overwhelmed and disconnected from what is most important for us. Dr. Hill gives us many options for how we can use ACT principles for getting back on track when our thoughts and mental states aren't helpful. By the end of the episode, you'll find there's a next step or two, that you might undertake, that can lead you to love your life more! VOTING IS STILL OPEN! Wellness While Walking is up a recognition. Would you please vote for the show? In fact, we can do this daily until, well, who knows?!? Here are the links! I think you can say you already receive the magazine if you don't want to get it, or can cancel at any time. You might find a new show to love, though! Thanks again for supporting Wellness While Walking! With my deep appreciation, Carolyn Cohen Podcasts by Moms: Vote Here! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Dr. Diana Hill, PhD and Acceptance & Commitment Therapy (ACT) ACT Daily Journal, Dr. Diana Hill and Dr. Debbie Sorensen Dr. Diana Hill's website Dr. Diana Hill's Instagram Dr. Diana Hill's Facebook Dr. Diana Hill's Podcast, Psychology Off the Clock Other Resources - Compassion Wellness While Walking Episode 16 with Dr. Jill Stoddard on ACT and anxiety Start Where You Are, Pema Chodron Self-Compassion: The Proven Power of Being Kind to Yourself, Dr. Kristin Neff The Compassionate Mind Workbook, Dr. Chris Irons 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Julie Michelson and I wrap up our conversation about autoimmunity and chronic illness, and though these conditions can be so debilitating, there's much we can do to feel better – just ask Dr. Terry Wahls! And then we meet a British walker, and get to revel in her pragmatic enthusiasm! If you want to fill out the Wellness While Walking survey as designed by Carolyn's daughter, Charlotte, please go here! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] A private Facebook group Another, separate site Occasional Zoom calls Regular Zoom calls Other ideas! Special Request: Weigh in on where you'd like to see a Wellness While Walking community, if at all! Thanks to those who replied! RESOURCES AND SOURCES (some links may be affiliate links) Julie Michelson, Nationally Board Certified Functional Medicine Health Coach Link to Julie's FREE 5 Day Mini-Challenge, her Take Back Your Power Method, which will give participants tools to reclaim their power and begin healing – CLICK HERE Julie Michelson Coaching on Facebook Julie Michelson on Instagram Julie Michelson's Website More About Autoimmunity Terry Walhs' 2011 TED Talk, Minding Your Mitochondria (iodine balance must occur; don't take excess iodine without talking to your health care provider) List of Autoimmune Diseases Autoimmune Disease: Why Is My Immune System Attacking Itself? hopkinsmedicine.org The Autoimmune Solution, Amy Myers, MD The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body, Sarah Ballantyne. The Autoimmune Wellness Handbook, Mickey Trescott and Angie Alt The Autoimmune Fix, Tom O'Bryan, MD Diseases and Conditions: What's the Deal with Autoimmune Diseases, health.harvard.edu (only medication mentioned as treatment Talking with Walker Caroline from the UK Follow Caroline on Instagram Clubhouse: The New App and Platform Clubhouse is currently open with an invitation and on an iOS device Write to me at [email protected] if you're interested in an invitation! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Healing from autoimmune and chronic disease is the subject of my conversation with Julie Michelson. We talk about how Julie approaches making changes with her clients, and she sheds light on how many diagnoses have similar underlying causes. We move to what we can do to take our power back if we have a chronic disease, or how we can examine our lifestyle habits to try to avoid developing one. The overarching theme of this episode is hope! Join us and be amazed! VOTING FOR WELLNESS WHILE WALKING IS STILL OPEN! Wellness While Walking is up for 2 awards! Would you please vote for the show? In fact, we can do this daily until, well, who knows?!? Here are the two links! I think you can say you already receive the magazine if you don't want to get it, or can cancel at any time. You might find a new show to love, though! Here the links are, and thanks again for supporting Wellness While Walking! With my deep appreciation, Carolyn Cohen Podcasts by Moms: https://podcastmagazine.com/moms Hot 50 Podcasts: https://podcastmagazine.com/hot50 LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] A private Facebook group Another, separate site Occasional Zoom calls Regular Zoom calls Other ideas! Special Request: Weigh in on where you'd like to see a Wellness While Walking community, if at all! Thanks to those who replied! RESOURCES AND SOURCES (some links may be affiliate links) Julie Michelson, Nationally Board Certified Functional Medicine Health Coach Link to Julie's FREE 5 Day Mini-Challenge, her Take Back Your Power Method, which will give participants tools to reclaim their power and begin healing – CLICK HERE Julie Michelson Coaching on Facebook Julie Michelson on Instagram Julie Michelson's Website More About Autoimmunity Autoimmune Disease: Why Is My Immune System Attacking Itself? hopkinsmedicine.org The Autoimmune Solution, Amy Myers, MD The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body, Sarah Ballantyne. The Autoimmune Wellness Handbook, Mickey Trescott and Angie Alt The Autoimmune Fix, Tom O'Bryan, MD Clubhouse: The New App and Platform Clubhouse is currently open with an invitation and on an iOS device Write to me at [email protected] if you're interested in an invitation! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Let science blow your mind! Walking is so beneficial, and the effects make it from our feet to our brains! Our brains are under attack by our modern lifestyle, so let today's information be a hand behind our backs, propelling us forward! And then a little tweak can help move our self-talk into a safer, more beneficial mode! SPECIAL REQUEST! Wellness While Walking is up for 2 awards! Would you please vote for the show? In fact, we can do this daily until April 11, 2021! Here are the two links! I think you can say you already receive the magazine if you don't want to get it, or can cancel at any time. You might find a new show to love, though! Here the links are, and thanks again for supporting Wellness While Walking! With my deep appreciation, Carolyn Cohen 1) Podcasts by Moms: https://podcastmagazine.com/moms 2) Hot 50 Podcasts: https://podcastmagazine.com/hot50 LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] Special Request: Weigh in on where you'd like to see a Wellness While Walking community, if at all! A private Facebook group Another, separate site Occasional Zoom calls Regular Zoom calls Other ideas! RESOURCES AND SOURCES (some links may be affiliate links) 3 WAYS WALKING HELPS OUR BRAINS Brisk Walking is Good for the Aging Brain, nyt.com* One-Year Aerobic Exercise Reduced Carotid Arterial Stiffness and Increased Cerebral Blood Flow in Amnestic Mild Cognitive Impairment, j-alz.com Researchers Link Sedentary Behavior to Thinning In Brain Region Critical for Memory, newsroom.ucla.edu "Low-Intensity Daily Walking Activity is Associated with Hippocampal Volume in Older Adults," ncbi.nlm.gov Alzheimers and Dementia Facts and Figures, alz.org Stanford Study Finds Walking Improves Creativity, news.stanford.edu Assessment of Bidirectional Relationships Between Physical Activity and Depression Among Adults, jamanetwork.com Physical Activity as a Preventive Strategy Against Depression, sciencedaily.com Exercise May Help to Fend Off Depression, nyt.com Brain Wash, Drs. David and Austin Perlmutter Ep. 57 with Dr. Austin Perlmutter Harvard Medical School's Walking For Health Secular Differences in the Association Between Caloric Intake, Macronutrient Intake, and Physical Activity With Obesity, sciencedirect.com DETOXING OUR SELF-TALK Chatter, Ethan Kross Talking to Yourself in the Third Person Can Promote Healthier Eating, umich.edu The Five Types of Self-Talk Your Brain Likes Best, psychologytoday.com OTHER INFORMATION Review: March 21, 2021 Loving this addition to my walking routine – 5 Stars I have been walking throughout the pandemic - mostly with friends. I recently learned of Carolyn's podcast and it is such a welcome addition to my walking routine, especially when I am walking alone. I love Carolyn's nonjudgmental approach to wellness and her focus on science and meeting you where you are. This is a great podcast and I highly recommend it! AAttis via Apple Podcasts ·United States of America ·03/21/2021 Thank you, AAttis!! Sonny Glassbergen Cartoon Clubhouse: The New App and Platform Clubhouse is currently open with an invitation and on an iOS device Write to me at [email protected] if you're interested in an invitation! * Rosemarie, thanks again! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

In honor of Cesar Chavez Day and Farmworkers Awareness Week in the US, we're talking about the state of farming and its implications for farmworkers; for us, our food and our health; and for the planet. We learn from knowledgeable and passionate nutritionist Nimisha Gandhi about how we can make a difference and why it's in our best interest to do so. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Nimisha Gandhi, Nutritionist, BS, CNC - Moon Cycle Nutrition Specialist in fertility, hormones, gut health, yoga nidra and more Website – Moon Cycle Nutrition Instagram Facebook On Clubhouse: @nimisha and in the Moon Cycle Club Farmworkers – Issues, Information, Advocacy and Related Charities (Besides visiting their websites, check their social media sites for important information and calls to action) Justice for Migrant Women – Advocacy and awareness for migrant women and issues they face, with a particular emphasis on farmworkers UFW Foundation – Supports farmworkers in self-advocacy for equitable policies and worker protections, and raises money for PPE and supplemental food Farmworker Justice - Fights for and supports farmworkers' rights Turning Farmworkers Into Farmers, nyt.com India's Farmer Protests: Why Are They So Angry?, npr.org Cesar Chavez, wikipedia.org Diaspora Co. – Humanely and Sustainably Raised Spices, Cacao and Other Foods Clubhouse: The New App and Platform Clubhouse is currently open with an invitation and on an iOS device Write to me at [email protected] if you're interested in an invitation! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Lisa Woodruff of Organize 365 joins us today for a lot of conversation about organization, but so much more! She shares her love of learning, her business journey, coming to realizations about weight and health, and her perspective on organizing for health in particular – you don't want to miss this CEO/founder/fireball of information and inspiration! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Lisa Woodruff and Organize 365 Lisa's Most Recent Book: The Paper Solution: What to Shred, What to Save, and How to Stop It From Taking Over Your Life Organize 365 Website Organize 365 Podcast Organize 365 on Instagram Organize 365 on Facebook Lisa's June 2020 Virtual Embrace Conference Link – I'll be attending! How ADHD Affects Home Organization, by Lisa Woodruff Clubhouse: The New App and Platform Clubhouse is currently open with an invitation and on an iOS device Write to me at [email protected] if you're interested in an invitation! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

We introduce Continuous Glucose Monitors (CGMs), and what one user found about her daily mid-afternoon piece of fruit. We talk a bit about food combining and about remaining open-minded (with an embarrassing anecdote about the host's close-minded reaction -- fortunately, it was quite a few years back, and she takes full responsibility for her mindset!) Finally, we talk about mixing up our walks and how that can benefit us and our bodies! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Continuous Glucose Monitoring + Blood Sugar + Naked Fruit CGM Experiment: Non-Diabetic Use of Continuous Glucose Monitor, lilynicholsrdn.com Ask the RD: All About Food Combining, chriskresser.com How Biohackers Are Trying to Upgrade Their Brains, Their Bodies -- and Human Nature, vox.com Understanding Weight Loss: Why Tracking Glucose with a Continuous Glucose Monitor (CGM) May be More Insightful Than Tracking Calories, cxdldq.com Is This Any Way to Lose Weight? Readers Digest, via garytaubes.com Only 12 Percent of American Adults are Metabolically Healthy, unc.edu Varying Our Walks Nutritious Movement website Clubhouse: The New App and Platform Clubhouse is currently open with an invitation and on an iOS device Before you request an invitation, download the Clubhouse: Drop-in Audio app to your device, and reserve your username (Here's an article about the app from Vogue) https://www.vogue.com/article/everything-you-need-to-know-about-clubhouse If that doesn't result in an invitation, and you're still interested in one, please email me at [email protected] with the following: Please link to a review for Wellness While Walking on Apple Podcasts or on Spotify Please let me know 3 topics or questions you'd like Wellness While Walking to address in the future Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there's no correct answer to this question!) I'll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I'll continue to select listeners at random Thanks for your interest! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Dr. Steven Gundry's Plant Paradox plan is the subject of the first part of the episode, building off of last week's conversation with Allana Pinkerton about her new lectin-free e-cookbook. We also touch on the importance of getting ourselves on our own list, and then talk about an easy way we can have a positive impact on our planet. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: Carolyn Cohen or @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) DR. STEVEN GUNDRY'S PLANT PARADOX AND LECTIN-FREE LIVING Allana Pinkerton Cookbook and Resources https://www.facebook.com/lifewithallana https://www.instagram.com/life.with.allana/ https://www.linkedin.com/in/allanapinkerton/ Allana's e-cookbook, My Lectin-Free Kitchen Dr. Steven Gundry The Plant Paradox, Dr. Steven Gundry The Plant Paradox Cookbook, Dr. Steven Gundry More on Plant Compounds How Deer Eat Poisonous Plants, alaska.gov What is a Nightshade Sensitivity? amymyermd,.com Lectin Diet: Benefits, Risks, Food Choices and More, everydayhealth.com FOOD WASTE AND KITCHEN COMPOSTING Oxo Good Grips Easy-Clean Compost Bin Liner Bags for Counter Compost Bin Food Loss and Waste, fda.gov CLUBHOUSE: NEW APP AND PLATFORM Clubhouse is currently open with an invitation and on an iOS device Before you request an invitation, download the Clubhouse: Drop-in Audio app to your device, and reserve your username Here's an article about the app from Vogue https://www.vogue.com/article/everything-you-need-to-know-about-clubhouse If that doesn't result in an invitation, and you're still interested in one, please email me at [email protected] with the following: Please link to a review for Wellness While Walking on Apple Podcasts Please let me know 3 topics or questions you'd like Wellness While Walking to address in the future Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there's no correct answer to this question!) I'll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I'll continue to select listeners at random Thanks for your interest! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

We dip our toes in the morass of closed-mindedness and diet dogma, as we talk about the teachings of Dr. Austin Perlmutter once again to wrap up our coverage of his work – for now! And then we dive into the work of Dr. Steven Gundry and lectins: we talk to Allana Pinkerton about her health journey and thriving business focusing on cooking and living lectin-free. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse*: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Allana Pinkerton and Dr. Gundry's Lectin-Free Program Allana's Facebook page Allana's Instagram account Allana on LinkedIn Allana's e-cookbook, My Lectin-Free Kitchen The Plant Paradox, Dr. Steven Gundry The Plant Paradox Cookbook, Dr. Steven Gundry Dietary Dogma, Being Open-Minded, and Our Health and Wellbeing with Dr. Austin Perlmutter Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness, by Drs. David and Austin Perlmutter Dr. Austin Perlmutter on Instagram Dr. Austin Perlmutter on YouTube Dr. Austin Perlmutter is on Clubhouse! Dr. Austin Perlmutter's Get the Stuck Out Podcast Think Again: The Power of Knowing What You Don't Know, Adam Grant *Clubhouse: The New App and Platform Clubhouse is currently open with an invitation and on an iOS device Before you request an invitation, download the Clubhouse: Drop-in Audio app to your device, and reserve your username (Here's an article about the app from Vogue) https://www.vogue.com/article/everything-you-need-to-know-about-clubhouse If that doesn't result in an invitation, and you're still interested in one, please email me at [email protected] with the following: Please link to a review for Wellness While Walking on Apple Podcasts or on Spotify Please let me know 3 topics or questions you'd like Wellness While Walking to address in the future Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there's no correct answer to this question!) I'll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I'll continue to select listeners at random Thanks for your interest! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Want to be healthier, happier and make a bigger difference in the world? Focusing on the brain can help us with those goals and more! There's a disconnect between how our brains were designed and what our lives require of them, but with some fine-tuning, we can get out of our own way – or get unstuck – in order to thrive. Tune in for a roadmap of the way forward to flourishing! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Brain Science and Our Health and Wellbeing with Dr. Austin Perlmutter Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness, by Drs. David and Austin Perlmutter Dr. Austin Perlmutter on Instagram Dr. Austin Perlmutter on YouTube Dr. Austin Perlmutter is on Clubhouse! Dr. Austin Perlmutter's Get the Stuck Out Podcast Clubhouse: The New App and Platform Clubhouse is currently available with an invitation and on an iOS device Before you request an invitation from Wellness While Walking, download the Clubhouse: Drop-in Audio app to your device, and reserve your username (Here's an article about the app from Vogue) https://www.vogue.com/article/everything-you-need-to-know-about-clubhouse If that doesn't result in an invitation, and you're still interested in one, please email me at [email protected] with the following: Please link to a review for Wellness While Walking on Apple Podcasts or on Spotify Please let me know 3 topics or questions you'd like Wellness While Walking to address in the future Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there's no correct answer to this question!) I'll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I'll continue to select listeners at random Thanks for your interest! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Our brains aren't functioning properly, and this has a tremendous impact on our day-to-day decisions and lives. Dr. Austin Perlmutter shares with us – in an understandable way – what's going wrong in our brains, and how that leaves us stuck and disconnected. We dive into the book he's co-written with his father, Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness. Don't miss this critical conversation, where we touch on empathy, narcissism, nature, eating, sleeping, our focus and attention, and the optimism we should have about getting our brain on our team! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Brain Science and Our Health and Wellbeing with Dr. Austin Perlmutter Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness, by Drs. David and Austin Perlmutter Dr. Austin Perlmutter on Instagram Dr. Austin Perlmutter on YouTube Dr. Austin Perlmutter is on Clubhouse! Clubhouse: The New App and Platform Clubhouse is currently available with an invitation and on an iOS device Before you request an invitation from Wellness While Walking, download the Clubhouse: Drop-in Audio app to your device, and reserve your username (Here's an article about the app from Vogue) https://www.vogue.com/article/everything-you-need-to-know-about-clubhouse If that doesn't result in an invitation, and you're still interested in one, please email me at [email protected] with the following: Please link to a review for Wellness While Walking on Apple Podcasts or on Spotify Please let me know 3 topics or questions you'd like Wellness While Walking to address in the future Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there's no correct answer to this question!) I'll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I'll continue to select listeners at random Thanks for your interest! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

We tackle some fat fears and falsities, trying to make up for the decades when dietary fats were demonized. Then, do we judge ourselves too harshly, especially as it relates to those with whom we compare our progress and achievements? We'll discuss that mindset and how to shift it for more happiness and wellbeing. And then, we talk about Clubhouse, a new social media app (did you know we needed another one?!?) -- see the notes if you're interested in being considered for an invitation! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Comparison Pitfalls Why Bronze Medalists Are Happier Than Silver Winners, scientificamerican.com What Bronze Medalists Can Teach You About How to be Happier, inc.com Fats is Not A Four-Letter Word Seven Countries Study Wikipedia Impact of Dietary Fats on Brain Functions, Current Neuropharmacology, August 2018, Chianese et al, https://www.ncbi.nlm.nih.gov/ Recent Study Adds Weight to the Low Carb vs. Low Fat Debate, heart.org 5 Studies on the Mediterranean Diet – Does It Work? healthline.com Healthy Fats: What You Need to Know, chriskresser.com 5 Signs You're Not Getting Enough Fat in Your Diet, healthline.com The Keto Way: What If Meat is our Healthiest Diet? wsj.com Clubhouse: The New App and Platform Clubhouse is currently open with an invitation and on an iOS device Before you request an invitation, download the Clubhouse: Drop-in Audio app to your device, and reserve your username (Here's an article about the app from Vogue) If that doesn't result in an invitation, and you're still interested in one, please email me at [email protected] with the following: Please link to a review for Wellness While Walking on Apple Podcasts or on Spotify Please let me know 3 topics or questions you'd like Wellness While Walking to address in the future Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there's no correct answer to this question!) I'll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I'll continue to select listeners at random Thanks for your interest! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

We talk Alcoholics Anonymous, finding what works best for us on any health journey, and regrouping, reframing, and re-starting. Molly Watts of Breaking the Bottle Legacy joins us again to share her journey, and we can all learn something from this conversation. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) ABOUT MOLLY Breaking the Bottle Legacy podcast Molly Watts website and Alcohol Truths: How Much is Safe? Breaking the Bottle Legacy Facebook group Live HAPPIER Longer podcast MORE ON ALCOHOL - See Your Physician Before Making Changes Excessive Alcohol Use, cdc.gov Understanding Alcohol Use Disorder (PDF available), niaaa.nih.gov HAMS – Harm Reduction from Alcohol website How to Change Your Drinking, Ken Anderson Alcohol Explained, William Porter This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness and Change Your Life, Annie Grace Rachel Hart Take a Break From Drinking podcast Alcoholics Anonymous 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Molly Watts of The Breaking the Bottle Legacy podcast joins us today to talk about alcohol, related health myths, abstinence, Dry January, and other approaches. Molly bravely shares her journey, which started as the child of a parent who struggled with alcohol use disorder and then went on to include her own tumultuous relationship with alcohol. Molly brings positivity, resilience, and hope to a complex subject. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) ABOUT MOLLY Breaking the Bottle Legacy podcast Molly Watts website and Alcohol Truths: How Much is Safe? Breaking the Bottle Legacy Facebook group Live HAPPIER Longer podcast MORE ON ALCOHOL - See Your Physician Before Making Changes Excessive Alcohol Use, cdc.gov Understanding Alcohol Use Disorder (PDF available), niaaa.nih.gov HAMS – Harm Reduction from Alcohol website How to Change Your Drinking, Ken Anderson Alcohol Explained, William Porter This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness and Change Your Life, Annie Grace Rachel Hart Take a Break From Drinking podcast Alcoholics Anonymous 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Goals and resolutions are helpful constructs, and today, we deconstruct some of what makes goals more likely to be reached. SMART goals, Big Hairy Audacious goals, and where goals fit with our life's purpose and our habits are all topics on the table today! We also dip our toes into the diet/diet culture/body positivity/healthy habit change/Lizzo-Jillian Michaels dust-up. Lace up and join in! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Sharing Wellness While Walking with a Friend Tell a friend about the podcast! If you need to guide them on downloading podcasts in total, check out this step-by-step tutorial at www.gretchenrubin.com all things podcast listening are explained (feel free to rate, review and subscribe to WWW while you're there!) Almost all phones now come with a podcast app built-in: go, podcasts! Share a screenshot of Wellness While Walking on your social media This could be a screenshot of the podcast playing on your phone, or you could share some of Wellness While Walking's social media posts right to your own account Please message me on Facebook or Instagram if you want me to share a screen shot for you to post! Send them to www.wellnesswhilewalking.com All the episodes (and the show notes) are there THANK YOU!! Goals S.M.A.R.T. Goals Specific, Measurable, Achievable/Attainable, Realistic+Relevant, Timely Big Hairy Audacious Goals – see Built to Last, Jim Collins What Do Scientists Know About Finding Purpose in Life? pyschologytoday.com Rebel Wilson Reveals All the Weight Loss Tips That Helped Her Lose 60 Pounds in 2020, prevention.com Rebel Wilson Says This "Free, Safe" Exercise Helped Her Lose 60 Pounds in a Year, prevention.com From the article: "My biggest tip, guys, is get out there and walk." (SMILE!) Rebel Wilson Instagram Live video, December 1, 2020 Controlling Your Blood Sugar Can Improve Your PCOS and Hormone Imbalance, clevelandclinic.org Body Positivity Waist-Hip Ratio and Cognitive Ability, Evolution and Human Behavior Journal via sciencedirect.com The Development of Babies' Brains Relies Directly on Fat From the Mother's Bottom and Thighs, zmescience.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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Can our Norwegian friends help us shift our mindset about spending more time outdoors, no matter the weather? How can we enjoy nature more, on our own terms? What are some baby steps we can take if we're just starting this journey? Join my conversation with author Oliver Luke Delorie as we explore Friluftsliv! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) FRILUFTSLIV "What is 'friluftsliv'? How an Idea of Outdoor Living Could Help Us This Winter," nationalgeographic.com Friluftsliv: Connect With Nature the Norwegian Way, Oliver Luke Delorie There's No Such Thing as Bad Weather: A Scandinavian Mom's Secrets for Raising Healthy, Resilient, and Confident Kids (from Friluftsliv to Hygge), Linda McGurk 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Goals, intentions, targets or resolutions? No matter -- these mindset and action shifts will help make all of them more attainable! Also, we cover the relationship between sleep and diet, as we talk about how there are so many components of health and wellbeing. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Mindset Shifts: Making our goals, intentions, targets and resolutions more successful Progress Principle book, Teresa Amabile. Sleep and Diet Joint Associations Of Accelerometer-Measured Physical Activity And Sedentary Time With All-Cause Mortality: A Harmonised Meta-Analysis In More Than 44 000 Middle-Aged And Older Individuals, bmj.com Reciprocal Roles of Sleep and Diet in Cardiovascular Health: A Review of Recent Evidence and a Potential Mechanism, https://www.ncbi.nlm.nih.gov/ Effects of Diet on Sleep Quality, academic.oup.com Wellness While Walking -- Episode 9 Wellness While Walking -- Episode 44 How Foods May Affect Our Sleep, nyt.com Yes, Many of Us Are Stress-Eating and Gaining Weight in the Pandemic, nyt.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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

In this PreAmble episode, where I catch you briefly before you walk or otherwise do your thing, I urge one last look back at 2020 as we turn toward the future. Happy new year to you! See you in 2021! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Questions to Ponder about Last Year What went well? What were you proud of? What didn't go well? What plans or goals weren't realized? How are you different from how you were this time last year? If you could give your experience of 2020 its own tagline, what would it be? What were your most meaningful moments? Are there any lessons learned this past year – some big groundbreaking a-ha moments or some smaller insights? How did you have fun? What drained you? What invigorated you? What did you let go of this year? If you had to pat yourself on the back for something you did – or didn't do – this year, what would that be? What was the best thing that happened? What was something small that you did frequently and made a big difference? What did you try for the first time? What are you grateful for this past year in particular? If you had to write a tag line for 2020, what would it be? What's something that -- now that you consider the above -- you need to change for the coming year? 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Looking backward to see where we've been, we focus on 2020 and the first year of the Wellness While Walking podcast, before turning our sights on the promising road ahead! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Ep. 45: Our Daily Lives: Embracing + Elevating the Ordinary Ep. 49: Walking Daily with Dana and Mary: #walk20in20 Blue Zones, Dan Buettner. Gary Vaynerchuk (Gary Vee) - @garyvee "This Year, Don't Set New Year's Resolutions," forbes.com "Covid-19: Now is the Time to Redraw the UK's Map of Inequality," health.org.uk "COVID-19 Pandemic Highlights Longstanding Health Inequities in US," hsph.harvard.edu Emily Prokop, Podcast Coach, Teacher and Strategiest 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 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, including walking. Thank you for listening to Wellness While Walking podcast, a walking podcast.

Join a fun chat with two listeners who've walked EVERY DAY in 2020! How did they do it? Why did they do it? What can we learn about their efforts, practices, and the benefits they've derived from their daily outings? LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Guest Information Mary can be found at @malcarlson Dana can be found at @wwdanaisdetermined Other daily walkers have used #walk20in20 hashtag, but that's likely to change in 2021! Gretchen Rubin Information Happier With Gretchen Rubin (podcast) The Happiness Project (book) Better Than Before (book) The Four Tendencies (book) Outer Order, Inner Calm (book) Warming gloves (will cover gear more in future episodes) Down mittens Ski Gloves with Thinsulate Heated gloves 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Cooking during COVID makes us more flexible cooks, and we benefit from home-cooked meals to support our health. We dish on strategies for stress-free meals, and Karen shares her tips for shopping for veggies. I talk about my family's favorite 2020 DIY go-to dinner -- you'll walk away from this episode inspired to plan and prep your next delicious, doable meal! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Where to Find Karen: Healthy Gluten-Free Family website Healthy Gluten-Free Family on Instagram Healthy Gluten-Free Family on Facebook Healthy Gluten-Free Family on Pinterest About Celiac Disease About non-Celiac Gluten Sensitivity 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Are you overwhelmed by cooking? So many of us are. My guest today helps us break down the kitchen overwhelm with some very doable strategies for making cooking more manageable, and tastier as well! Let's dig in with Karen from Healthy Gluten-Free Family! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Where to Find Karen: Healthy Gluten-Free Family website Healthy Gluten-Free Family on Instagram Healthy Gluten-Free Family on Facebook Healthy Gluten-Free Family on Pinterest 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Should I quit drinking diet soda? And if so, how??? What gets Carolyn up in the morning, and the power of our gratitude practice, especially for health care workers. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) DIET SODAS AND ARTIFICIAL SWEETENERS Do Sweet Drinks Have Anything to Do With Dementia? foodpolitics.com Just How Bad is Diet Soda For You? clevelandclinic.org 21 Healthy, Low-Sugar Soda Alternatives That Make It Easy to Quit Color, eatthis.com Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials, ncbi.nlm.nih.gov Diet Soda By Itself May Not Cause Weight Gain, Study Says, But Combining With Carbs Can, cnn.com Measuring Artificial Sweeteners Toxicity Using a Bioluminescent Bacterial Panel, ncbi.nlm.nih.gov Artificial Sweeteners: Sugar-Free, But at What Cost? health.harvard.edu Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis, diabetesjournals.org Coca-Cola Discontinues TaB Diet Soda in the US, beveragedaily.com Stickk app Habitica app Pact app – (not recommended) LOVE OF LEARNING Character Strengths, VIACharacter.org Science of Well-Being (Yale) class, coursera.org GRATITUDE AND HEALTH CARE WORKERS Thanks! How Practicing Gratitude Can Make You Happier, Robert Emmons Improving Mental Health in Health Care Practitioners: Randomized Controlled Trial of a Gratitude Intervention, researchgate.net Improving Mental Health in Health Care Practitioners: Randomized Controlled Trial of a Gratitude Intervention, pubmed.ncbi.nlm.nih 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Can we shift our mindset around those pesky everyday tasks of life? Or change the way we do them so they are more fun? We might not ever embrace the ordinary daily rituals with the vim and vigor of Carolyn's dog, Coby, but it's worth a shot, right? LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) "Approaching Life With a Beginner's Mind," zenhabits.com Whistle (While You Work It) – song to work by! App for Gamifying Tasks "The Joy of Housework: Finding Focus, Meaning and Gratitude in Daily Chores," thesimpleswan.com "Blessings For Everyday Situations," pjlibrary.org "Shtisel" on Netflix Mezuzah, wikipedia.org Habit Tracker Examples: Here, Here and Here Happier Podcast/Gretchen Rubin -- Episode with Chef Carla Hall The Life-Changing Magic of Tidying Up, Marie Kondo 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

We break down fundamental wellness into categories, and have at them! Your mindset may be shifted as we talk healthy low-hanging fruit! Plus, I have a couple of slots for coaching on my schedule – reach out with any inquiries, or just to chat! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) A Day to Wellness The line-up of speakers Email me at [email protected] if you're interested in buying the whole day of talks Coaching My website is being revamped, and I had wanted it done before I offered these two coaching slots up. But the holidays are coming, and many people have urgent issues they want to address, so simply reach out via [email protected] to discuss your interest – obviously, there is NO/ZERO/ZILCH obligation! 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

We chat about some reasons why we might consider cooking a bit more than we do. And then we tackle resilience and relying on our strengths to keep on keeping on! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) A CASE FOR COOKING Cooked, Michael Pollan Catching FIre: How Cooking Made Us Human, Richard Wrangham Why Are Humans Different Than Other Apes? It's the Cooking, Stupid, nyt.com Food Extrusion, wikipedia.org Americans Spend an Average of 37 Minutes a Day Preparing and Serving Food and Cleaning Up, usda.gov American's Eating Patterns and Time Spent on Food, usda.gov Trends in US Home Food Preparation and Consumption, 1965/1966-2008/2008, ncbi.nlm.nih.gov Kiss the Ground - documentary website Dust Bowl 2.0: Rising Great Plains Dust Levels Stir Concerns, sciencemag. com RESILIENCE AND CURIOSITY Breathing techniques 4-7-8 Breathing Technique Box Breathing 4-4-4-4 Good News Network Some Good News YouTube Series - John Krasinksi High School Student with Autism (Amazing) Basketball Video Are You a Curious Person? Why You May Also Be More Resilient, psychologytoday.com Eight Questions That Can Help You Survive Election Stress, greatergood.berkeley.edu The Impact of Gratitude on Depression and Anxiety, researchgate.net 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Counting calories come to mind to many when the conversation turns to health and weight loss. But what are they really? And do we need to focus on them, or is worrying about calories a waste of time and energy? We'll dig in there, and we'll also spend a few minutes talking about a new documentary, and its optimistic message. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) CALORIES 101 Why Calories Don't Matter, drhyman.com Good 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.com Feel the Burn: How Do Scientists Count Calories? blogs.scientificamerican.com Do Dieticians Accurately Report Their Food Intake? weightology.net Estimating Food Portions. Influence of unit number, meal type and energy density, ncbi.nlm.nih.gov Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial, bmj.com Low-Carb Diets May Work By Boosting Calorie Burn, webmd.com Episode 32 - Wellness While Walking with guest Dr. Elizabeh Boham, Part 1 Episode 33 - Wellness While Walking with guest Dr. Elizabeh Boham, Part 2 KISS THE GROUND DOCUMENTARY Kiss the Ground movie website Dust Bowl 2.0? Rising Great Plains Dust Levels Stir Concerns, sciencemag.org 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Approaching life with curiosity and a growth mindset is correlated with wellbeing and life satisfaction. Those are the facts, but guest Terri from the Mixing Up Midlife podcast brings those ideas to life! Our conversation touches on departing from our comfort zones and making new friends. Join our chat! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Mixing Up Midlife podcast website Mixing Up Midlife on Apple Podcasts Mixing Up Midlife Instagram Mixing Up Midlife Facebook Terri on The Vessel, NYC Terri talked about being photographed in front of The Vessel, a building in New York City Terri said it looked like a gyro, but the internet seems to think it looks like shawarma 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

Episode 40: The Ins and Outs of Coffee and Health + Health Decision-Making Clarity Is coffee good for us or should we quit drinking it? A mega-meta-analysis shows there could be many health benefits. But how do we know if we should be drinking coffee or not? We also take a look at a decision-making pitfall that we can be alert to, whether we're navigating COVID or another health issue. LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Health Decision-Making Pitfalls The Undoing Project, Michael Lewis. The Two Friends Who Changed How We Think About How We Think, newyorker.com Thinking Fast and Slow, Daniel Kahneman. When It Comes to Covid-19, Most of Us Have Risk Exactly Backward, nyt.com Against Covid-19, Imperfect Measures Do the Most Good, nyt.com Coffee Deeper Dive – Caffeinated? Decaf? Health Benefits? Keep Drinking it Or Quit It? British Medical Journal (BMJ) Mega-Meta-Analysis: here and here Health Benefits of Drinking Coffee, time.com Whole View Podcast - coffee episode The Benefits of Quitting Caffeine, marksdailyapple.com Why We Sleep, Matthew Walker, PhD. Things I Love Segment Documentary: Kiss the Ground -- Netflix 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.

We cover a lot of ground (he he) in this episode all about java! I've been around the block a few times when it comes to coffee. You'll hear all about the good, the bad, and the unfortunate! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Coffee Advertising - General Foods International Coffees and Sanka Not the Exact International Coffees Commercial I Spoke of, But Similar A Print Ad From My Time Working on The Brand The Joe Montana Commercial for Sanka Joe Montana Sanka Print Ad Spaghetti and a Peanut Butter Sandwich (see Ep. 38!) Reddit: Stonerfood Radio Challenge: Eat Spaghetti With Peanut Butter Sandwich - 5 Minutes of Your Life You'll Never Get Back 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast!

What's it like to live with a health coach? Our guest today tells all! Was he fully onboard or an unwitting accomplice? We'll find out today! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Finding Support -- More Sources in Episode 39 The Supportive Spouse: How to Get the Right Kind of Emotional Support, psychologytoday.com You Want to Eat Healthier, But Your Partner Doesn't. How Do You Navigate That? Health.clevelandclinic.com What To Do When Your Spouse Isn't Supportive, firstthings.org 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 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, including walking. Thanks for listening to Wellness While Walking, a walking podcast.