Wellness While Walking

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.

Are there investments we can make in our health now, especially for those of us who will spend more time indoors soon? We talk about how words – our own and others' – can affect us, and how we have to be careful not to let them diminish us. Don't even ask what Marcia Brady has to do with it -- "JUST" 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 [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Wellness Tools Propane Patio Heater Instant Pot – Slow Cooker, Pressure Cooker, Plus! Yoga Mat Mini-Trampoline Massage Ball Tools Other Resources Mixing Up Midlife – Intuition Episode Just Busters – Female Podcast Editors Adam J Lewis Academy The Obstacle Is the Way, Ryan Holiday Notorious RBG, Irin Carmon Thanks for listening to Wellness While Walking, a walking podcast. 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.

Need a snack to get you to stave off hunger until the next meal? What are the right times to snack, and what's a healthy snack if we're partaking? We'll talk specific snack ideas and recipes. We won't bite off more than we can chew, but we'll also talk about Dr. Rangan Chatterjee's latest book, Feel Better in 5, where he talks about "snacks" for body, mind and heart. 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) Resources: Feel Better in 5, Dr. Rangan Chatterjee (Wellness While Walking Book of the Month, September 2020) Wellness While Walking, Ep. 32: Dr. Boham talked about functional medicine Snacking: Flackers flax seed crackers Mary's Gone Crackers seed crackers Trader Joe's Gluten Free Norwegian Crispbread Recipe: Homemade Tahini Dip Recipe: Homemade Peanut Sauce Recipe: Homemade Creamy Herb Dressing - modify as desired! Recipe: Avocado-Sriracha Mash Cracker Topping Inspiration Thanks for listening to Wellness While Walking, a walking podcast. 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.

We break Dr. Elizabeth Boham's wisdom into possible next small steps! Not sure about how to attack the inflammation that brings on disease or makes a fight with Covid more challenging? Listen in for doable next steps! 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) One-Minute Gratitude Journal, Brenda Nathan Show Summary: Functional Medicine – getting at root causes of disease and not just treating symptoms Inflammation - the root cause or at least accelerants of many disease processes At a low level, it might not be noticeable but over many years, it becomes harder to ignore It accelerates the aging process, and is implicated in the development of many diseases – things like cardiovascular disease, dementia, neurological diseases, etc Dr. Boham: balance our immune systems How do we know if we have this chronic inflammation? C-reactive protein, which we want to be less than 1 Also sed-rate (ESR), and both of these can potentially be done at our next physical or whenever we're having a blood test But they're not perfect and so inflammation might also be noticed by being mindful of symptoms Many potential symptoms as listed in the episode, but one more indicator of chronic inflammation is the waist to hip ratio – How to measure it Article about belly fat and COVID - Washington Post Dr Boham prefers to start a counterattack using food NOTE: Check with your doctor before making any changes to your health regimen or lifestyle Monitor how our bodies feel after eating to see if we can notice inflammation; keep track and share with practitioner Bloating, brain fog, and joint pain are common signs Per Dr. Boham, our plates should be comprised of ½ non- starchy vegetables (eat the rainbow!), and then the other half should be comprised by a serving of protein, and then some starchy vegetables, fruit or whole grains as desired Starchy/non-starchy vegetables article If the protein source isn't high in fat, be sure to add healthy fat like extra virgin olive oil or avocado to the plate Balance your blood sugar so in every meal Have protein, fat and fiber at each meal A baby step toward reducing our reliance on ultra-processed foods might be that we commit to spending a little more time looking at the labels of what we're buying in the grocery store Look for few and commonly known/purchased ingredients Look for lower sugar amounts NOTE: the food industry regularly splits sugar up under several different names, so it's best to look at total sugar, including added and naturally occurring The WHO recommends women eat fewer than 25g sugar per daConsider ditching the sugary drinks Doing this can quickly have a tremendous impact on health measures Consider adding in more gratitude (see link to journal) Carolyn's addition: celebrate any and all steps!!! 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.

Molly Watts and I talk all about walking and the motivation behind my starting this podcast on her show, Live Happier Longer. You can order Molly's Five for Life planner by contacting her at [email protected] Each one is $15, and helps you track the important lifestyle components to living happier longer! Check out her podcast, Live Happier Longer, wherever you listen to podasts, and also at www.livehappierlonger.libsyn.com Get the "Your Body on Walking" PDF by Molly Watts here! Thanks for listening to Wellness While Walking, a walking podcast!

In this brief episode, I duck in for a quick hello - to perhaps kick off a walk (PRE AMBLE!) or other activity, or just to say hey! I mention two podcasts on which I was a guest recently, and we briefly introduced a practice of finding and using our strengths. And I give a quick walking wave to some listeners. Will be back next week for Episode 34, a full-length one! 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] A hearty walking wave to listeners Liz, Lisa, George, Dana, and Hailey! RESOURCES AND SOURCES (some links may be affiliate links) Women Who Sarcast -- Talking With Kathy About the Latest Wacky Wellness Trends Mixing Up Midlife -- Terri and I Break Down Intermittent Fasting With a Midlife Perspective

Dr. Elizabeth Boham joins us again in a continuation from last week, to talk about the need to bring nutrition into medicine, the exercise/movement distinction, eating real food, the role gratitude and stress reduction can have in fighting disease, and her own health journey, which included beating back breast cancer while in medical school. We talk a bit more about functional medicine, and I relate my own relationship with that approach. 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) Our Conversation with Dr. Elizabeth Boham, Part 2 Dr. Boham is a physician practicing functional medicine at the Ultrawellness Center in Lenox, Massachusetts. At the time of this recording – August, 2020 -- even initial visits can be done virtually! Ultrawellness Center, Lenox, MA DrBoham.com Dr. Boham's DVD on Breast Wellness: Tools to Prevent and Heal From Breast Cancer Dr. Boham's Free e-Book on Breast Wellness and Cancer Prevention Facebook: Elizabeth Boham, MD Instagram: Elizabeth Boham, MD Twitter: @DrBoham The Blood Sugar Solution 10 Day Detox Diet, Dr. Mark Hyman The Elimination Diet: Discover the Foods That Are Making You Feel Sick and Tired - and Feel Better Fast, Alissa Segersten, Tom Malterre. Measuring Waist to Hip Ratio to Test for Inflammation Soft Measuring Tape for Body Abdominal Fat and What to Do About It, health.harvard.edu Phytonutrients Checklist (eat the rainbow!) C-Reactive Protein Test (CRP), healthline.com Podcasts to Listen To While Wellness While Walking Takes A Week Off! Mixing Up Midlife - I was a guest recently, to talk about Intermittent Fasting; it's a fast-paced, fun show with a unique ability to make you think without being heavy! Spark Joy - All about the KonMari method of "tidying up"! Dr. Elizabeth Boham -- Other podcasts she's been on Women Who Sarcast -- From adult coloring books to passion vs. purpose, Kathy takes on a range of topics with a hint of sarcasm Angus Eye Tea -- Say it quickly, and you'll get a sense of what this podcast about, except that Elaine is so funny, it's definitely what it subtitle says: A Comedy Mental Health Podcast edu-me -- Punam bridges the gap between parents and teachers, and it's especially timely as we navigate an unprecedented back-to-school season Last, but not least, Fabled -- Treat yourself to Vanessa telling "cozy, creepy lore and mysteries!" A mix of fact and fiction, each episode is a work of art! 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.

Inflammation is at the root of many of our most feared diseases. Today, with guest Dr. Elizabeth Boham, we talk about the small steps we can take to reduce inflammation so that we reduce our risk of developing age-related chronic disease, and so we're at our optimal health to best deal with anything life has to throw us. You'll leave today's episode wanting more! Connect with Dr. Boham in the ways listed in the show notes, and then come back here next week for Part II of our 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 [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Dr. Boham is a physician practicing functional medicine at the Ultrawellness Center in Lenox, Massachusetts. At the time of this recording – August, 2020 -- even initial visits can be done virtually! Ultrawellness Center - Dr. Elizabeth Boham, Lenox, MA DrBoham.com Dr. Boham's DVD on Breast Wellness: Tools to Prevent and Heal From Breast Cancer Dr. Boham's Free e-Book on Breast Wellness and Cancer Prevention Facebook: Elizabeth Boham, MD Instagram: Elizabeth Boham, MD Twitter: @DrBoham 4 Ways to Make Evidence-Based Practice the Norm in Health Care, hbr.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.

Improved nutrition, more mindful eating, increased satiety and possible reduction in rates of dementia are all possible outcomes of…. chewing our food more? Dive in for more on this simple tweak! 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) Chewing! Re-evaluation of the Mechanisms of Dietary Fibre and Implications for Macronutirent Bioaccessibility, Digestion and Postprandial Metabolism, ncbi.nlm.nih.gov Plant Cell Walls: Impact on Nutrient Bioaccessibility and Digestibility, mdpi.com What Is the Mayr Diet? Rebel Wilson's 'Year of Health" Regimen, Explained, today.com What Is the Mayr Method Diet Rebel Wilson is Using to Lose Weight? womenshealthmag.com An Overachieving Underchewer, foodandwine.com Chew Your Food 32 Times: Where Did This Advice Come From? culinarylore.com Chewing Maintains Hippocampus-Dependent Cognitive Function, ncbi.nlm.nih.gov Chewing Your Food: Is 32 Really the Magic Number? healthline.com Chewing Almonds May Boost Satiety, nutraingredients.com The Structure and Function of the Digestive System, clevelandclinic.org Digestion 101: The Importance of Chewing Well, shdc.com.au Horace Fletcher, wikipedia.com Toxins – Obesogenic Effects Environmental Working Group – Dirty Dozen and Clean Fifteen Metabolism Disrupting Chemicals and Metabolic Disorders, ncbi.nlm.nih.gov The Endocrine System and Glands of the Human Body, webmd.com DISCLAIMER Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The 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.

What can we borrow from one of the best-known diet and weight loss programs in the world, Weight Watchers® (now WW), even if we aren't interested in dieting? And then we'll do some listener and reviewer shout-outs and talk about our upcoming greens challenge! 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] Sending a walking wave to NH Walker, Jill, and Mary! RESOURCES AND SOURCES (some links may be affiliate links) Tidbits Guest Appearance on Hate to Weight Podcast Friend Power, Stephanie Scheller GAPS Protocol Environmental Working Group – Dirty Dozen and Clean Fifteen Okinawans' Custom of Sitting on the Floor – Blue Zones Greens. Leafy Greens. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, Dr. Terry Wahls Dr. Terry Wahls' TED Talk: MInding Your Mitochondria The Nine Cups of the Wahls Protocol, the-healing-warrior.com Wahls Veggie Protocol Q and A, phoenixhelix.com Association Between Folate Intake and Melancholic Depressive Symptoms. A Finnish Population-Based Study, sciencedirect.com Mood-Boosting Foods, culinarynutrition.com The Healthiest Leafy Green Vegetables, healthline.com Leafy Greens Linked with Slower Age-Related Cognitive Decline, nia.nih.gov King of Greens: Spinach vs. Kale, foodtrainers.com That Juice May Be Green But It's Not as Healthy as You Think, washingtonpost.com Wolfgang Puck's Brunch Pizza recipe Jamaican Callaloo recipe (just one variation of many!) Green smoothie recipes Kale Chipe recipe Gluten Free Bean Pasta 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.

Weight loss, mindset shifts, fasting and knowing herself (AND working with a coach!) were all part of Emily's journey, and we wrap up our discussion of it today. And we focus on greens -- leafy greens (said like, "Bond. James Bond" for effect!) 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] A walking wave to Mary, Marybeth and Julia! RESOURCES AND SOURCES (some links may be affiliate links) Greens. Leafy Greens. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, Dr. Terry Wahls Dr. Terry Wahls' TED Talk: MInding Your Mitochondria The Nine Cups of the Wahls Protocol, the-healing-warrior.com Wahls Veggie Protocol Q and A, phoenixhelix.com Association Between Folate Intake and Melancholic Depressive Symptoms. A Finnish Population-Based Study, sciencedirect.com Mood-Boosting Foods, culinarynutrition.com The Healthiest Leafy Green Vegetables, healthline.com Leafy Greens Linked with Slower Age-Related Cognitive Decline, nia.nih.gov King of Greens: Spinach vs. Kale, foodtrainers.com That Juice May Be Green But It's Not as Healthy as You Think, washingtonpost.com Wolfgang Puck's Brunch Pizza recipe Jamaican Callaloo recipe (just one variation of many!) Green smoothie recipes Kale Chipe recipe Gluten Free Bean Pasta Emily Prokop's Wellness Journey Wellness While Walking, Episode 28: Emily's Journey: Intermittent Fasting, Yoga, Mindset and More Delay Don't Deny, Gin Stephens Faster Than Normal, Peter Shankman The Artist's Way, Julia Cameron (instruction for "Morning Pages") The Artist's Way Morning Pages Journal, Julia Cameron The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, Dr. Jason Fung 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.

We're talking weight loss, wellness and mindset today as we listen to guest Emily Prokop talk about her health journey! I'm sure you're going to appreciate that she shared details of her action steps and mindset, all wrapped up in a bow that is her intelligence and sense of humor! 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) Emily Peck Prokop Hate to Weight podcast Hate to Weight Facebook group The Story Behind podcast The Story Behind book (audiobook coming soon!) A Place to Practice Instagram Other Resources Delay Don't Deny, Gin Stephens Faster Than Normal, Peter Shankman The Artist's Way, Julia Cameron (instruction for "Morning Pages") The Artist's Way Morning Pages Journal, Julia Cameron The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, Dr. Jason Fung. 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 your support of Wellness While Walking! LEAVING A REVIEW IN APPLE PODCASTS Leaving a podcast review on Apple Podcasts App on iOS device On your iOS mobile device, launch Apple's Podcast app If you subscribe to Wellness While Walking, find it in your Library tab at the bottom If you don't, skip to the next section Open it up and scroll down to where you see Ratings and Reviews Click the number of stars (hopefully, 5!) to leave the Rating Scroll down another little bit, and click on Write a Review Then, write away, and submit! If you don't subscribe yet, tap the Search tab in the lower right corner of the screen Enter the name Wellness While Walking Tap on the show's cover art Hit subscribe if you would like! That will allow each new show to load automatically, and it's FREE If not, scroll down to Ratings and Reviews and follow the instructions above Leaving a podcast review from your computer Open iTunes app on your computer Open drop down menu on top left and select Podcasts Use search bar on top right and type in Wellness While Walking Click on the logo for the podcast The Details tab will be highlighted Just to the right of it, you'll spot the Ratings and Reviews button Click that to leave a Rating (5 stars? :)) and click below it to Write a Review, and submit SHARE WELLNESS WHILE WALKING WITH A FRIEND Thanks for considering sharing Wellness While Walking with a friend! Even before I started a podcast, I regularly helped friends subscribe to shows of interest. It's a nice (and free) gift to give someone! ***Thank you so much!*** Your support in this way helps keep the show in production! 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) Environmental Toxins 10 Harmful Chemicals to Avoid, parents.com The Devil We Know (documentary on Teflon) Should You Stick With Teflon, berkeleywellness.com FDA Confirms Toxic Nonstick Cookware Chemicals Are Contaminating Our Food and Water Supply, cookinglight.com Roundup (herbicide), wikipedia.com Roundup Maker to Pay $10 Billion to Settle Cancer Suits, nyt.com Johnson & Johnson Sued Over Baby Powder by New Mexico, nyt.com Bayer to Pay Up to $10.9 Billion to Settle Lawsuits Linked to Claims Weed Killer Roundup Causes Cancer, time.com How Toxic Chemicals Contribute to COVID-19 Deaths, ehn.org Health Risk Exposure of Bisphenol A (BPA), pubmed.ncbi.nlm.nih.gov Educational Materials – Mount Sinai Children's Environmental Health Center Targeted Marketing, unconnruddcenter.org The Smart Human website - guidelines to reduce toxins The Environmental Working Group website toxin database by product The Bizarre Way The US Regulate Chemicals - Letting Them on The Market First and Then Maybe Studying Them, washingtonpost.com Cosmetic Safety in the US Trails More Than 50 Nations, ewg.org Environmental Exposures and Cancer: Using the Precautionary Principle, ncbi.nlm.nih.gov Contraceptive Sponge Makes a Return to Pharmacy Shelves, nyt.com The Retro Stain Remover I Use on Everything, nymag.com Environmental Working Group Analysis of Lestoil, ewg.org BPA Everyday Toxics Guide, theguardian.co, The Smart Human website, thesmarthuman.com Obesogens: 5 Chemicals That Are Making You Fat, healthline.com Can Being Toxic Make Me Fat, drhyman.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.

Is 10,000 steps the end-all/be-all? We'll check that out, plus we'll talk about some big news in the health world that happened this week, and what you can do about staying on your health journey! Oh, and listener shout-outs-aplenty! 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) 10,000 Steps 10,000 Steps a Day is a Myth. The Number to Stay Healthy is Far Lower, wsj.com 10000 Steps a Day – or fewer? health.harvard.edu What 10,000 Steps Will Really Get You, theatlantic.com Which Countries Walk the Most and the Least, cbsnews.com 10,000 Steps: Myth or Fact? mcgill.ca US Physical Activity Guidelines, 2nd ed., health.gov Live Healthier Longer podcast, Ep. 73. Environmental Toxins The Devil We Know (documentary on Teflon) Should You Stick With Teflon, berkeleywellness.com FDA Confirms Toxic Nonstick Cookware Chemicals Are Contaminating Our Food and Water Supply, cookinglight.com Roundup (herbicide), wikipedia.com Roundup Maker to Pay $10 Billion to Settle Cancer Suits, nyt.com Johnson & Johnson Sued Over Baby Powder by New Mexico, nyt.com Bayer to Pay Up to $10.9 Billion to Settle Lawsuits Linked to Claims Weed Killer Roundup Causes Cancer, time.com How Toxic Chemicals Contribute to COVID-19 Deaths, ehn.org Health Risk Exposure of Bisphenol A (BPA), pubmed.ncbi.nlm.nih.gov Educational Materials – Mount Sinai Children's Environmental Health Center Targeted Marketing, unconnruddcenter.org The Smart Human website - guidelines to reduce toxins The Environmental Working Group website toxin database by product 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.

Like walking, dancing is another inborn aspect of our humanness, and offers a nice complement to walking – even if it's just bopping around the house! 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) All About Dance The Joy of Movement, Kelly McGonigal Beyonce – baby dancing video Newborn Infants Detect the Beat in Music, pubmed.ncbi.nlm.nih.gov Did Humans Evolve to Dance? psychologytoday.com The Time to Dance is Now: How Dancing Can Help Us Navigate the Challenges of COVID-19, psychologytoday.com Why Dance is Just as Important as Math in School, Sir Ken Robinson, ideas.ted.com Peter Lovatt TED Talk: Dance, Thinking, Hormones Peter Lovatt TED Talk II Dancing and the Brain, neuro.hms.harvard.edu Dance Health Benefits, betterhealth.vic.gov.au Dancing as a Workout, webmd.com Cognitive Benefits of Social Dancing and Walking in Old Age, frontiersin.org Why Dancing Feels So Good, telegraph.co.uk Katy Bowman's Nutritious Movement blog, nutritiousmovement.com A Moment in the Life of a Dance Psychologist, psychologytoday.com Dance Programs - See a Doctor Before Beginning Any Exercise Program Online Dance Classes are Booming: 8 Places to Keep You Moving Through Quarantine, latimes.com Dancing on YouTube The Fitness Marshall Official Boss Fam Debbie Allen Dance Academy Dance for Parkinsons, danceforparkinsons.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.

Let's use the principles behind a varied diet for good, and avoid the downsides. Also, why do we have a tendency to gloss over our wins and progress? Let's turn THAT ship around! 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) MY FAVORITE WELLNESS TOOL: The One-Minute Gratitude Journal, Brenda Nathan VARIETY: THE GOOD, THE BAD AND THE BROKEN A Diverse Diet May Not Be The Healthiest One, heart.org 7 Ways Variety Can Help Make Healthy Eating Easier, karencollinsnutrition.com A Big Fat Crisis: The Hidden Forces Behind the Obesity Epidemic --and How We Can End It, Deborah Cohen CELEBRATING, SAVORING AND SHARING WINS, BIG AND SMALL These 8 Simple Rules of Leadership From Jack Welch Are More Important Now Than Ever Before, inc.com What is the Negativity Bias, and How Can It Be Overcome? positivepsychology.com Creating Your Best Life, Caroline Adams Miller WALKING/GRATITUDE How to Walk, Thich Nhat Hanh 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.

There are so many benefits of walking – we talk about a few, and the idea of intermittent walking! Then we travel to Japan to learn about how the wellness practices there might help us all! 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) Walking Intermittent Walking, but Not Standing, Improves Postprandial Insulin and Glucose Relative to Sustained Sitting, pubmed.ncbi.nlm.gov Try This 15 Minute After-Dinner Ritual That Helps Italians Lose Weight, prevention.com Harvard Health Walking for Health book, health.harvard.edu Japan Global Wellness Summit trends, 2020 report Forest Bathing: How Microdosing on Nature Can Help With Stress, theatlantic.com Researches Ponder Why Covid Appears More Deadly in the US and Europe Than in Asia, washingtonpost.com Japan Suicides Fall Sharply as Covid 19 Lockdown Causes Shift in Stress Factors, theguardian.com (while the Japanese are extremely healthy, they are plagued by high stress and a typically high rate of suicides) Japan's Virus Success Has Puzzled the World. Is its Luck Running Out?, nyt.com https://www.forbes.com/sites/chrismyers/2018/02/23/how-to-find-your-ikigai-and-transform-your-outlook-on-life-and-business/#762b98b92ed4 How to Find Your Ikigai and Transform Your Outlook on Life and Business, forbes.com Covid-19 Did not Change Much in Japan's Daily Life, aa.com.tr Did Japan Just Beat the Virus Without Lockdowns or Mass Testing? latimes.com Did Japan Just Beat the Virus Without Lockdowns or Mass Testing? time.com Ken Shimura, Famed Japanese Comedian, Dead at 70 After Contracting Coronavirus, cnn.com Passengers Finally Begin to Leave Coronavirus-Hit Cruise Ship in Japan, nbcnews.com Japan Sees Silver Lining to Coronavirus as Flu Cases Drop, wsj.com Japan Has the Highest Life Expectancy of Any Major Country, nbcnews.com The Right Outlook: How Finding Your Purpose Can Improve Your Life, bluezones.com Okinawa's Longevity Lesson, bluezones.com Huge Study Confirms Purpose and Meaning Add Years to Live, bluezones.com Old Calgon advertisement 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.

We are taking a break this week to listen to other voices and reflect at this historic time. Please reach out: 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 Racism This database has a wealth of sources to consult for more information and enlightenment regarding racism and racial injustice in the US. Please let me know if you have trouble accessing it. Health Disparities Op-Ed: It's Not Obesity, It's Slavery, nyt.com Black and Asians more likely to die of COVID in England, cbsnews.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.

We take insights and tips from the productivity world to help us on our health journeys. Plus, a Wellness While Walking community is in the works! 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) "Celebrating Moms: Our First Teachers (Part 2 of 3)," May, 19, 2020, edu-me podcast by Punam Saxena. OmniFocus task manager You Are Not So Smart, David McRaney 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.

Productivity just to fit more stuff into our brimming days? Nope. Productivity for a purpose? Sign us up! *** MAY MONDAYS PHOTO CHALLENGE *** Share photos from your walk! For each Monday that you either: 1) post a photo to your Instagram feed or story, and then tag @wellnesswhilewalking, OR 2)that you post to OUR Facebook page ...you will be entered in a giveaway of my favorite gratitude tool! Snap away, and then come share the fun! 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) The Productive Woman podcast The Productive Woman website The Productive Woman Mastermind (small group) Info The Productive Woman Facebook page OmniFocus task manager 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.

We take on a tough issue today, but we also discuss how we can take some steps to improve the situation. *** MAY MONDAYS PHOTO CHALLENGE *** Share a photo from your walk! For each Monday that you either: 1) post a photo to your Instagram feed or story, and then tag @wellnesswhilewalking, OR 2)that you post to OUR Facebook page ...you will be entered in a giveaway of my favorite gratitude tool! Snap away, and then come share the fun! 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) COVID-19 NEWS "The Link Between Coronvirus Deaths and Those French Fries," bostonglobe.com "Overweight people at greater risk from coronavirus, heightened by COVID-19 links to respiratory illness" abc.net.au "How Diet is Driving Covid 19 Outcomes With Dr. Aseem Malhotra," Dr. Mark Hyman, Doctor's Farmacy Podcast, April 24, 2020. "Obesity New Risk Factors for Young Covid Patients," webmd.com "Obesity and Impaired Metabolic Health in Patients With COVID-19," nature.com "This is Why People With Obesity Are More Likely to Die From Coronavirus," weforum.org "Is Adipose Tissue a Reservoir for Viral Spread, Immune Activation and Cytokine Amplification in COVID-19," Obesity Journal, wiley.com INFLAMMATION, THE MEDITERRANEAN DIET, AND MORE "Chronic Inflammation," ncbi.nlm.nih.gov "Doctors Fear Obesity Diagnosis Will Embarrass Patients," washingtontimes.com "Why Do Obese Patients Get Worse Care? Many Doctors Don't See Past the Fat," nyt.com "Obesity Could Shift Severe COVID-19 Disease to Younger Ages," thelancet.com "It's Time We Were Honest About Obesity and Covid-19," life.spectator.co.uk "Six Keys to Reducing Inflammation," scripps.org "The Health Benefits of Losing Just 5% of Your Body Weight," nbcnews.com The Mediterranean Method, Dr. Steven Masley, MD. "Mediterranean Diet," oldwayspt.org "Why I've Stopped Telling My Patients to Lose Weight," wbur.org "Self-Coaching: Five Tips to Coach Yourself Through Change," chriskresser.com "Doctors Often Don't Counsel the Obese,"chicagotribune.com "Six Foods That Cause Inflammation," healthline.com "I Went to Italy to Eat, and Learned an Ugly Truth About the Italian Diet," vox.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.

Pre-diabetes – millions have it, and almost none of them know they do. Listen to the story of Carolyn's own diagnosis, and what happened next. Plus, a favorite sleep tool, and join us on our Mondays in May photo challenge – more details in the episode and show notes. *** MAY MONDAYS PHOTO CHALLENGE *** I want to see photos from your walk! For each Monday that you either: 1) post a photo to your Instagram feed or story, and then tag @wellnesswhilewalking, OR 2)that you post to OUR Facebook page ...you will be entered in a giveaway of my favorite gratitude tool! Snap away, and then come share the fun! 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) Diabetes "Delay in Glucose Peak Time…in Type 2 Diabetes Patients," ncbi.nlm.nih.gov "Type 1 Diabetes," mayoclinic.org "Insulin Resistance," webmd.com (**Good article to start with**) "Diabetes," who.int "Type 1 Diabetes Linked to Lower Life Expectancy in Study," webmd.com "Diabetes Report," cdc.gov "Diabetes: Facts, Statistics, and You," healthline.com "Insulin Resistance Syndrome," webmd.com "Type 2 Diabetes, Symptoms and Causes," mayoclinic.org "Insulin Resistance and Pre-Diabetes," niddk.nih.gov Sleep Headphones (I strongly recommend you use a corded, and not a wireless product) CozyPhones AcousticSheep Sleep Phones Gratitude "Gratitude Influences Sleep Through the Mechanism of PreSleep Cognitions," greatergood.berkeley.edu 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.

* Sorry for premature beep -- looking to fix and re-load! Chasing happiness can backfire. Today, we talk about another approach to wellbeing and feeling good. Then we turn to fermented foods, which can help us regulate our immune systems as well as our moods – find out if they might be right for you. And we also kick off a month of snapping while walking – snapping photos, that is! Let's amble and ramble! 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 *** MAY MONDAYS PHOTO CHALLENGE *** I want to see photos from your walk! For each Monday that you either: 1) post a photo to your Instagram feed or story, and then tag @wellnesswhilewalking, OR 2)that you post to OUR Facebook page ...you will be entered in a giveaway of my favorite gratitude tool! Snap away, and then come share the fun! RESOURCES AND SOURCES (some links may be affiliate links) Positivity States of Positivity Include: joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, love Positivity, Barbara Fredrickson, PhD Prioritizing Positivity Optimizes Positive Emotions and Life Satisfaction, researchgate.net Monterey Bay Aquarium – live cams (check them all out! These 6 Simple Habits Can Help Calm Your Coronavirus Anxieties, fastcompany.com Long-Term Mental Health PTSD Effects of Covid-19 Pandemic Explained, cnbc.com Five Ways to Conquer Your Covid-19 Fears, wapo.com Barbara Fredrickson: Positive Emotions Transform Us - video FACE COVID - video A Course Correction for Positive Psychology, greatergood.berkeley.edu Reflections on Positive Emotions and Upward Spirals, Barbara Erickson, sagepub.com Positive Emotions: A Guide to Increase the Your Quality of Life, blog.cognifit.com Are You Getting Enough Positivity in Your Diet? greatergood.berkeley.eud Fermented Foods Autoimmune Gut Repair Diet, drknews.com Could Fermented Foods Boost Your Health? webmd.com Health Benefits of Kimchi (Korean fermented vegetables) as a Probiotic Food, ncbi.nlm.nih.gov/pubmed Fermented Foods for Better Gut Health, health.harvard.edu An Introduction to Probiotics, mayoclinichealthsystem.org Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease, ncbi.nlm.nih.gov/pubmed Why Fermented Foods Don't Work for Everyone, bulletproof.com Why Your Gut Health is More Important Than You Probably Think, humanlongevityfilm.com Why You Shouldn't Count On Fermented Foods Alone for Better Gut Health, wellandgood.com My Daughter's Favorite Kombucha! 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.

In this short episode, Carolyn helps the reluctant walker get out the door. If walking's not your thing, apply the 5 steps to whatever is! 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 Imperfect Thriving Facebook Group April 20-24 Carolyn spoke on keeping your immune system functioning well. Her talk will be available through April 23, 2020, and there are other free talks all week! Joining the helpful group is also free! 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.

Anxiety in the time of coronavirus (and in normal life) is the topic of a conversation with Dr. Jill Stoddard. We talk about Acceptance and Commitment Therapy, and the wisdom (and sense of relief) of accepting anxiety and other emotions as part of life. Dr. Stoddard describes how we can distance ourselves from our thoughts in order to defuse them, and gives us some specific mental wellness exercises we can do while walking! 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) Be Mighty: A Woman's Guide to Liberation from Anxiety, Worry, and Stress Using Mindfulness and Acceptance, Jill A. Stoddard, PhD. Psychologists Off the Clock podcast "Why Is It So Hard to Solve the Problem of Anxiety?" Jill Stoddard, psychologytoday.com "When You Are Stressed About Stress You Are Stressed," Jill Stoddard, psychologytoday.com www.jillstoddard.com Dr. Stoddard's practice in San Diego Dr. Stoddard on Twitter Dr. Stoddard on Instagram Dr. Stoddard on Facebook Dr. Stoddard on LinkedIn National Suicide Prevention Hotline US – available 24 hours/day 1-800-273-8255 The Association for Contextual and Behavioral Sciences – ACT Therapists Association of Behavioral and Cognitive Therapies The Anxiety and Depression Association of America International OCD Foundation Check all of the above for teletherapy options For listeners outside the U.S., you can contact the above organizations to find out similar organizations in your country if the site doesn't offer international listings. ACT Made Simple Workbook, Russ Harris and Steven Hayes. 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.

We discuss 3 easy ways to boost our immunity to the coronavirus, or any other virus. Dog owners walk more than other folks, and pets in general are good for our health overall. We talk about a particularly amazing dog that can express her feelings and desires, and Carolyn shares why she doesn't want to know about her pup's inner life. Plus, a podcast announcement! 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) Boosting Immune Resilience "How many possible combinations of DNA are there?" "Dehydration," mayoclinic.org "Dehydration," webmd.com "How Much Water Do I Need to Drink?" webmd.com "How to Drink More Water," self.com "The Health Benefits of Crying," pennmedicine.org "Is Crying Good For You?"webmd.com "Stress Relief From Laughter: It's No Joke," mayoclinic.org "Everyday Immune Resilience," drknews.com, 4/7/20. Me Talk Pretty One Day, David Sedaris Is Everyone Hanging Out Without Me? Mindy Kaling Bossypants, Tina Fey SeinLanguage, Jerry Seinfeld Pets: Their Benefits, Amazing Abilities, and Things to Consider if You're Thinking of Adopting During the Pandemic Hunger For Words website Buzzer for pets/people expressing themselves "Dog Owners Walk 22 Minutes More Per Day, and Yes, It Counts as Exercise," npr.org (written article and radio clip) "Does Your Dog Know You're Pregnant?" akc.org Dog Playing Jenga video The Humane Society Adopt A Pet "People Are Adopting 'Pandemic Pets,' and It's Restoring Our Faith in Humanity," glamour.com "Want to Foster or Adopt a Pet During the Coronavirus Crisis?" latimes.com 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.

Fighting isolation through schedules, journaling and connection kicks off this episode. We also talk about the roles of cultivating gratitude and curiosity in times of adversity, and we celebrate walking on the US's National Walking Day even as we distance ourselves socially during the coronavirus pandemic. 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: [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Cultivating Gratitude "Why Gratitude is Good," greatergood.berkeley.edu Walking Organizations Walk With a Doc organization Corona Cluster Distance Walkers Facebook Page – public walking group (temporary, during Coronavirus Crisis) Isolation during Coronavirus Pandemic "I Spent a Year in Space, and I Have Tips on Isolation to Share," Scott Kelly, nyt.com Kelly's Recommended Coronavirus Sources: World Health Organization and Coronavirus Resource Center The Artist's Way, Julia Cameron "Julia Cameron Wants You to Do Your Morning Pages," nyt.com "How to Help – Or Get Help – in the Coronavirus Pandemic," time.com Curiosity: A Character Strength Curious? Discover the Missing Ingredient to a Fulfilling Life, Todd Kashdan. 30 Lessons For Living: Tried and True Advice from the Wisest Americans, Karl Pillemer. Your Empty Nest Coach podcast, Episode 83 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.

Keeping on top of our fundamentals and knowing ourselves are two keys to maintaining our wellbeing in a crisis. In this episode, we cover finding the silver linings in this and any situation for the benefit of our wellbeing, including taking things a bit slower, connecting with friends and loved ones in the face of social distancing, and eating for optimal mood. Take steps with us this week! 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) Slowing Down and Connecting "Mommy, I Like the Coronavirus," wsj.com "Social Distancing Shouldn't Mean Losing Human Connection," washingtonpost.com "Homefront During World War II," wikipedia.org How to Install Netflix Party "Netflix Party," cnet.com Video about Netflix Party Co-watching videos without Netflix Party Food and Mood In a mental health emergency, reach out to your health care provider, call 911 in the US or the National Suicide Prevention Hotline 800-273-8255 "Feed Your Head: Foods That Target Depression and Anxiety," wsj.com. "Managing Stress and Anxiety/Coronavirus," cdc.gov "NIH Human Microbiome Project Defines Normal Bacterial Makeup," nih.gov Broken Brain Docuseries, Dr. Mark Hyman, brokenbrain.com "Defining Dysbiosis for a Cluster of Chronic Diseases," nature.com "Leaky Gut: What is it, and What Does It Mean for You?", health.harvard.edu "These Women Treated Their Anxiety and Depression with Food. Here's What They Ate," healthline.com "Anxiety Might be Alleviated by Regulating Gut Bacteria," sciencedaily.com "Human Microbiome Project," nih.gov "Scientists Bust Myth That Our Bodies Have More Bacteria Than Human Cells," nature.com (NOTE: They do, but not 10x more as previously stated) "Changing Your Diet Can Help Tamp Down Depression, Boost Mood," npr.org "A Suspicious Gut Microbiome: 19 Conditions Linked to Dysbiosis," viome.com "A Brief Diet Intervention Can Reduce Symptoms of Depression in Young Adults - A Randomised Controlled Trial," plos.org "This is Your Brain on Healthy Food," Drew Ramsey, M.D. "Your Gut Microbiome and Anxiety - What's the Connection?", chriskresser.com "Nutrition and Mental Health - What's the Connection?", chriskresser.com "Dysbiosis," wikipedia.org "The Baffling Connection Between Vegetarianism and Depression," psychologytoday.com "Fermented Foods: Functional Foods," foodandmoodcentre.com.au "How to Stay Physically and Mentally Healthy While COVID-19 Has You Stuck at Home," time.com 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.

A lot has changed in the past week, and walking may now be an even bigger part of your routine. However, the stress and anxiety produced by the coronavirus (COVID-19) can be an obstacle; in this episode, we talk about what we can do to get past the uncertainty of this time, and keep living our beautiful lives. LET'S TALK THE WALK! Share Wellness While Walking with a friend: copy this link and send it to them: Pod.link/1489506534 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: [email protected] RESOURCES AND SOURCES (some links may be affiliate links) Get help American Psychological Assoc. psychologist locator tool, apa.org National Suicide Prevention Help Line – US 1-800-273-8255 "The Great Unknown: 10 Tips for Dealing with the Stress of Uncertainty," apa.org (October 2019 version; sourced from internet on 3/15/20) Calm app offering free COVID-19 meditation resources – download app on your phone or go to this link Lifelong Learning resources Reach out to your library – they often have free online reading sources such as Freading and Hoopla Lynda.com (now LinkedIn Learning) – first month is free; offers software, business, design classes Udemy – paid courses on many topics, but many are cheap Coursera.com – mostly free online courses from top universities on a variety of topics Khan Academy – originally designed for school aged kids, this online instructional powerhouse offers a variety of academic courses anyone can learn from Other Resources Online decluttering class https://www.becomingminimalist.com www.goodnewsnetwork.org www.bing.com List of stand-up comedy specials now on Netlfix in the US (3/20) https://www.tvguide.com/news/best-stand-up-comedy-specials-netflix/ "During Quarantine, Balconies Around the World Set the Stage for DJ Sets, Squats, and Singing," washingtonpost.com Passion Planner: www.passionplanner.com 10% off first planner code link: http://rwrd.io/abg3heg 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.

Feeling part of a tribe is key to our wellbeing -- human beings want to belong to a tight community. We might think we don't have the time to move our bodies, but new research says we spend 3+ hours a day on our screens – can we act to put down the screens and pick up our sneakers? Using a planner to stay sane and a reminder from a former Surgeon General in the face of infectious disease round out the episode! 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: [email protected] RESOURCES AND SOURCES (some links may be affiliate links) On Belonging and Tribes TED Talk: Why Veterans Miss War Sebastian Junger on New Book, "Tribe," What Tribal Communities Teach Us About Belonging, chicagotribune.com Co-Housing PBS Newshour segment Being Real About Screens and Excuses Not to Move No More Excuses Not to Exercise, nyt.com CDC Report, Free Time and Physical Activity Among Americans 15 Years or Older: Cross Sectional Analysis of the America Time Use Study, cdc.gov TED talk: How a Handful of Tech Companies Control Billions of Minds Every Day, Tristan Harris. Staying Healthy in the Face of Coronavirus Richard Carmona quote, Susie Ellis, CEO Global Wellness, email, 3/11/20. Planner Love: How Planning Can Help Us Get Healthier Passion Planner: www.passionplanner.com 10% off first planner code link: http://rwrd.io/abg3heg 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.