Wellness While Walking
Wellness While Walking is a podcast that tackles everyday health issues like metabolism changes, blood sugar spikes, weight gain, and the challenge of building sustainable habits in a busy life. Host Carolyn Cohen, a certified functional medicine health coach of nearly 20 years, shares her personal journey from working in the ultra-processed food industry to healing herself and her children through lifestyle changes. The show emphasizes practical, doable nutrition and movement strategies that fit midlife bodies and schedules, with a focus on walking as a fun and effective form of exercise. It offers a supportive, non-extreme approach to health for those in their midlife years.
Episodes
352. Back Pain + Sciatica While Walking: Why It Happens and What Helps, with Joanna Fisher, DPT, OCS, FAAOMPT
Back pain while walking can come from limited hip and mid-back movement, which leaves the low back doing extra work. Physical therapist Joanna Fisher covers what to try when your back starts to hurt, exercises that build support (bridges, planks, dead bugs, weighted carries, and foot strengthening), and what sciatica means. We also get into arm swing, walking poles, weighted vests, and when to see
351. Body Changes in Menopause: Joint Pain, Strength Training, and the Pelvic Floor with Joanna Fisher, DPT, OCS, FAAOMPT
Our joints, muscles, and ligaments have estrogen receptors, which may help explain the aches and stiffness that can start in perimenopause. Physical therapist Joanna Fisher shares what to do about menopause joint pain, why strength training matters, and why she says we don't have to accept bladder leaks!LET’S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook p
350. Tai Chi Walking, Balance + Fall Prevention: What the Research Shows with Drs. MoraMarco and Dr. Kim
Say "tai chi walking" in China, and people won't know what you mean. So what is it, and what's worth bringing into our own walks? Hear the real story, what the research says tai chi does for our balance, and the small additions that can make our walks do even more. We'll also cover what else improves balance, how the fear of falling can hold us back, and the everyday things in our homes that can m
349. Good Stress, Bad Stress: What Actually Helps When Life Gets Hard
Feeling wired, edgy, or worn thin more days than not? Or maybe you've just come through something that hit hard and fast. Either way, stress is worth understanding rather than pushing aside. In this shorter but mighty episode, we look at the real difference between the kind of stress that helps us and the kind that wears us down. We cover why short bursts of stress can sharpen us, why the constant
My Flooded House: Mold, Water Damage + Symptoms That Get Dismissed
A hyper-local rainstorm stalled over my town and we ended up with a basement full of water. What might this mean for my family's health? What can you do to address potential health issues that might not be commonly accepted or discussed? Today's episode will kick off a walk or another step that will have you caring for your health!
348. How to Maximize Your Walk: Breathwork, Mindfulness, and a Pattern to Try Today, with Drs. J. MoraMarco and Y. Kim
Breathwork and walking – a natural pair for pursuing health and vitality.Indeed, Dr. Jacques MoraMarco and Dr. Yun Kim, our guides today, are the authors of Walking Your Way to Vitality: Integrating Walking, Breathwork, and Mindfulness into Your Daily Exercise. They're doctors of East Asian medicine, licensed acupuncturists, and will share their combined wisdom, including a 5-step breathing patter
347. Back to Health This September: How to Fit Walks, Real Dinners + Rest Into the Week You Already Have, with Laura Vanderkam
Back to school, back to health! If fall is when you get serious about your health again, a full calendar might be the first challenge you'll run into. Laura Vanderkam shows us where the time actually is and how to fit everything important in, plus: 20-minute dinners, how to set a bedtime you'll keep, and her five o'clock walk!LET'S TALK THE WALK!Join here for support, motivation and fun!Wellness W
346. Is It Too Late to Start Getting Healthy? 5 Reasons Why It's Not + Welcome, Male Listeners!
Is it too late to start getting healthy? We give 5 research-backed reasons the answer is no — including how frail 90-year-olds got measurably stronger in just eight weeks! And a warm, overdue welcome to the men who've been listening along here all along!This is the last in our Q&A series for National Wellness Month! Next time: back to full-length episodes and the BEEP!LET'S TALK THE WALK!Join
345. Why Non-Exercise Movement Might Matter More Than the Calorie Math: How to Get "NEAT" Working for You
Newsflash: Long, unbroken stretches of sitting appear to carry health risk beyond the daily total of sitting. But breaking them up can help even when the total hours spent sitting number doesn't budge. A listener asked about NEAT -- the energy burned by the movement of ordinary life that isn't exercise -- and the answer turned out to have little to do with calories and a lot to do with staying str
344. "Do We Have to Give Up Bread?" What to Keep + What to Swap
A listener asked us a question a lot of us may have wondered at some point: do we have to give up bread? Today, we'll look at who might benefit from staying away from bread, what to do if we want to reduce the amount of bread we eat, and then how to enjoy it if we don't want to change much.Another in our Listener Q&A series in honor of National Wellness Month. It's a focused, shorter episode s
343. Why Can't I Stick With Any New Health Habits? Build the Mini-System That Makes Change Last
Why is it so hard to stick with a habit we actually want to build (a daily walk) or one we want to break (easing off the afternoon sweets) even when it's something that we know would improve our lives? This week we take the pressure off, name the five forces in the gap between knowing and doing (not one is the flaw we've been blaming), and then will build a small system that does the deciding for
342. Everyday Foods as Medicine: Dr. William Li on Grocery-Store Foods That Fight Fat and Age You Well
The foods that heal us aren't necessarily exotic or expensive — most are already sitting on our grocery shelves. Dr. William Li walks us through the store, aisle by aisle, showing how everyday foods work with our bodies: fighting the fat we don't want, and helping us age the way we hope to. He'll also change how we think about body fat itself, because we can't judge our health by the size of our b
341. Nighttime Snacking + Midlife Weight: What Our Bodies Do Overnight if We Let Them, with Dr. William Li
Dr. Li explains what actually drives midlife weight — the sleep, the stress, the timing of when we eat, the reduction in muscle mass — and he does it without asking us to give up a single dinner we love. In fact, he shows us how a healthy weight and a real love of eating go together, rather than being at odds. We'll come to appreciate what our bodies are already doing overnight, and then the small
340. Walking in Summer Heat: Your Skin, Your Eyes, Staying Cool + More Ways to Step Safely While Having Fun!
339. How to Curb Sugar Cravings: All Things Blood Sugar, Body Composition, and Eating by the Plate
Today, the practical half: how to actually loosen sugar's hold. You'll hear where sugar is hiding in foods you'd never think to check. Why cravings often trace back to something other than a lack of discipline — our sleep, our stress, even our gut. What "eating by the plate" looks like in real meals, so we're not counting anything. The two-week fructose reset — what it is and how to make the most
338. Does Nature Want Us to be Fat? JJ Virgin on Sugar and How to Satisfy Your Sweet Tooth Without Harming Your Health or Being Hungry
We've hit the year's halfway mark this week — which makes it the perfect time to revisit the New Year mindset, minus the pressure. In this BEST OF conversation, fitness hall of famer and four-time NYT bestseller JJ Virgin joins us to unpack the real roadblocks between us and better health: the difference between glucose and fructose, why "a calorie is a calorie" falls apart outside a lab, how sati
337. WHEN to Eat: Meal Timing, Your Gut + the New Science of Chrononutrition (Plus, My Own Evolved Eating Patterns)
Light runs one clock in your body. Food runs a completely different set of clocks — in our gut, our liver, our metabolism. And when those two signals misalign, we can negatively influence our health.This episode digs into meal timing through the lens of chrononutrition: the real science behind when we eat, what it does to the gut microbiome, and why a late-night dinner isn't just a calorie decisio
336. I'm Done Sugarcoating + 10 Foods to Eat for Fullness, Fitness + Flourishing
One solid food choice can make the next good one easier, says the science. Today we're getting direct about something we're not being told clearly enough: what's on our plates matters for our health more than most of us realize, and adding more of the right foods might be the most powerful thing we can do to live well and stay out of the doctor's office and hospital. We'll make the case for adding
335. Volume Eating: The Science of Eating More to Weigh Less
Want to be able to eat bigger, more satisfying meals? Today, we dive into a way to increase the volume of what we eat each day, and how to also ensure we're getting all the nutrients our bodies need. This research-backed approach has been tested over time, and can be great news for those of us in midlife who feel like our metabolisms have taken an extended vacation!LET'S TALK THE WALK!Join here fo
334. The 21-Day Myth + Better Ways to Build a Good Habit or Break a Bad One (Been There!)
The 21-day habit rule is a myth — and the truth is so much more encouraging. Today we're digging into what the research actually says about how long it takes to build a habit that lasts, and why the real timeline should make you feel better, not worse. Plus, we'll chat about how I kicked a very long and intense Diet Coke habit and also 8 tips to make healthy habits easier to form and keep!LET'S TA
333. When Life Gets Chaotic: A Mini Episode on Self-Preservation
In this candid, personal episode, Carolyn shares her real-life challenges navigating the conventional healthcare system—and the realizations she's had about this experience. She discusses what makes the biggest difference in times of stress, and provides her favorite quick and simple mindfulness tool for creating more ease in challenging times. Give it a listen if you need a relatable reminder to
332. How to Actually Prep for that Surgery or Procedure with Dr. Jen Stevane, Center for Holistic Surgery Founder
The instructions most of us receive before a procedure cover fasting, medications, and not much else. But the weeks before surgery — how we're sleeping, what we're eating, whether our vitamin levels are anywhere near where they need to be for healing — are quietly shaping our outcome before we ever walk into that hospital. Dr. Jen Stevane spent over twenty years as a surgeon before founding the Ce
331. All Things Walking: Steps, Pace, Gait, Feet, Posture + More with Dr. Courtney Conley, DC, Author of WALK and Gait/Foot Health Expert
Your step count goal might be off — and wonderfully, the fix is easier than you'd expect! In Part 2 of this conversation with gait specialist and author Dr. Courtney Conley, we get into the specific step and pace milestones that research actually supports — including the number linked to a 25% reduction in dementia risk that might surprise you. We also get into why a post-meal walk changes your me
330. Walking is Your Prescription for Health + Longevity: How to Get the Most Mileage from Your Walks with Dr. Courtney Conley, author of WALK
Walking isn't exercise — it's a biological necessity. Dr. Courtney Conley, gait specialist and author of the new book, Walk*, is back to make the case that walking belongs in the same category as breathing and sleeping, and that most of us are wildly underestimating what we lose when we don't do it enough. If your gait speed, your foot health, and your pain management strategy have never gotten a
329. You Have More Time Than You Think — So How Will You Use It? with Laura Vanderkam, Author, Big Time: A Simple Path to Time Abundance
Your "I have no time" story doesn't hold up — and the data proves it. Laura Vanderkam, bestselling author of Big Time, joins us to share what thousands of time logs actually reveal, why complexity and chaos are very different things, and how a simple weekly planning habit puts you back in control of your career, your relationships, and yourself. Plus: the hidden hours in your day, how to say yes t
328. The Health Lessons My Mom Left Us + A Belly Fat Reduction Tool
What did a health-conscious woman get wrong — and what can her story teach us about living longer and better? In the first half of this episode, I share a personal look at mom's health journey: what went well and what didn't, and I celebrate her being a pioneer in the work of making healthy lifestyle changes.And then we'll also tackle belly fat. Specifically, the kind you can't see — and a tool th
327. Keep Walking: The Foot Health Dos and Don'ts Every Walker Must Know
ALL NEW EPISODE! We're often one small foot problem away from not walking! That's not an overstatement — it happened to me. So this month, for National Foot Health Awareness Month, we're giving our feet the attention they deserve. A dermatopathologist shares the dos and don'ts that keep walkers walking — from the soap brands to avoid to the post-shower timing window that makes all the difference f
326. Calories + Caution: The Balanced Truth Behind the Numbers (A BEST OF episode!)
Did you know (or do you still) know the calories in a medium egg? In a slice of sandwich bread? Or of a small apple? I lived by the calorie for too many years. Should it be the end all-be all? Definitely not. Do calories have any sort of role in determining our intake needs? Maybe. Let's figure out what about the calorie we might find valuable so that we can happily toss out the rest!LET'S TALK TH
325. The Overlooked Eating Habit That Affects Digestion, Fullness, How We Feel, and Brain Health! (A BEST OF episode!)
What if a simple, everyday habit could be your ticket to better memory, increased satiety, and a healthier waistline—and you're already doing it multiple times a day? In this episode, let's revisit an underrated wellness strategy that requires no special equipment or willpower, but promises big benefits. Tune in to discover how a tiny tweak to your routine can ripple across your health in surprisi
324. Meal Planning Without the Shame: Kendra Adachi on How to Make Your Kitchen Work for Your Actual Life
Meal planning stress, kitchen overwhelm, and the guilt of never doing it "right" — Kendra Adachi is back with a better approach. Her book The Lazy Genius Kitchen isn't a cookbook; it's a framework for making your kitchen actually work for your life. We cover her five-step process for "lazy geniusing" any area of your kitchen, the meal matrix method for reducing daily decision fatigue, and why nami
323. Why Every Productivity System Has Failed You — and What Actually Works, with Kendra Adachi (A BEST OF Episode!)
Overwhelm, perfectionism, doing it all — Kendra Adachi of The Lazy Genius Collective is here to help us stop all of that! Her framework is simple: be a genius about the things that matter, lazy about the things that don't. In this conversation, we explore why one-size-fits-all productivity advice fails most of us, how to identify what truly matters in this season of life, and a step-by-step proces
322. Are Only Long Walks Valuable?? Plus, The Power of Touch + Life Update
Do we need to lengthen our walks for better heatlh? Today we're breaking down what that research really found, what it got wrong, and how to elevate every walk in your repertoire. Plus: are you touch-starved? The science on why physical contact matters more than we think. And a little life update, too.LET'S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pag
321: 15 Extra Years: Your Daily Choices Are Talking to Your Genes About Aging
Our choices => extra years! What I heard at a recent conference changed how I think about aging. This is one of the most encouraging and actionable things I've shared. Because the research is clear that the gap between those who get this right and those who don't can be measured in years — and every day we wait is a day we're not getting our message across. Our genes need our input so let's com
320. The Power of Your "Inner Circle": The Most Underrated Health Factor Nobody Talks About
Your waistline, your sleep, your stress levels — the people closest to you are shaping all of it, whether you know it or not. Carolyn shares her own weight gain story and the science behind why your inner circle may be your most underrated health factor. Plus, a real-world case study for navigating it when not everyone in your life is on board.LET'S TALK THE WALK!Join here for support, motivation
319. Why Your Stretches Aren't Working (And the 3-Minute Pre-Walk Routine That Does) with Joanna Fisher, DPT
Touching your toes, pulling your heel to your butt, stretching your calves by pushing against a wall—what if these classic stretches aren't helping the way you think they are? Discover what's really happening when you feel "tight" and the game-changing approach that will help you avoid injury and stay active for years and decades. Physical therapist Joanna Fisher is here to help us find what might
318. The Power of a 180: Flipping the Switch on Stubborn Habits to Unlock Lasting Change with Dr. Allyson Maida
Experience behavior change breakthroughs, neural shifts, lasting results—discover a counterintuitive method to finally break old habits and ignite new ones. In this episode, guest psychotherapist Allyson Maida reveals how rewiring your brain can create real, lasting change in health, relationships, and more. If you've struggled to stick with resolutions or wondered why change feels so hard, you wo
317. Planning Those Healthy Actions to Bridge the Know-Do Gap Today, with Sarah Hart-Unger of Best Laid Plans
Reverse-engineer your wellness goals into reality, as Sarah Hart-Unger reveals practical planning strategies to bridge the gap between knowing and doing. Discover how to create joy-filled health goals, and master the art of bringing those into our daily and weekly lives with intention, with the help of The Ideal Week and other practical tools. Set yourself up for the vibrant future you envision—on
316. Beyond the To-Do List: A Planning System That Actually Works, with Sarah Hart-Unger of Best Laid Plans
Ever feel like you're running from task to task, only to realize your true priorities are falling off the list? In this episode, Sarah Hart-Unger reveals that planning isn't about cramming more in – it's really a way to ensure we get to what matters most. Today, we'll talk simple, powerful strategies from Sarah's new book, Best Laid Plans, to help us move from chaos to calm so that we can live tho
315. Breast Cancer at 30: Alcohol, Estrogen, Fiber, Stress + More About Breast Wellness with Dr. Elizabeth Boham, MD RD
When Dr. Elizabeth Boham was diagnosed with aggressive triple negative breast cancer at just 30 -- during her medical residency, with no family history -- what she later discovered years later through functional medicine were the forces that might have led to her and countless others being susceptible to developing breast cancer. Today, with decades of regained health and of caring for patients, D
314. Creating a Terrain Where Health Flourishes: Inflammation, Immunity, Metabolism + the Power of Simple Steps in Fighting Disease with Dr. Elizabeth Boham
Your body's 'terrain' can help determine whether disease takes hold, and it's shaped by inflammation, insulin sensitivity, and microbiome balance. Functional medicine physician Dr. Elizabeth Boham reveals exactly how to optimize this internal environment. Discover why "crucial cruciferous" vegetables, colorful plant foods, and some other simple lifestyle shifts create a terrain where your immune s
313. Before You Diet: Slow Down to Speed Up Your Results!
What if the cravings, dietary plans, and willpower you blamed for past failures weren't actually the problem? This episode reveals four essential preparation steps that successful people complete before changing a single bite—whether they're aiming to lose weight, manage inflammation, stabilize their blood sugar, or simply pursue better health— this is the groundwork that separates lasting change
312. Ready! Set! PAUSE! The Pitfalls of Resolutions + What to Try Instead
Got big health-related dreams or goals for the year ahead? Perhaps you're crafting resolutions or goals as we speak. Unless you're a health resolution success pro, perhaps this is the year we consider a new path – one that trades in judgment and all-or-nothing thinking for taking a step back before taking that compassionate and doable step forward! Jump in here with me!LET'S TALK THE WALK!Join her
311. W.E.L.L.N.E.S.S. Framework, Pt 2: Nourishment, Energy, Fueling or Fasting Before Movement + More!
Join our healthy friendship circle and transform chaotic mornings with one powerful permission slip! You'll also discover the carb timing shift that eliminated all-day hunger and brain fog, a breathing technique that taps directly into your parasympathetic nervous system in minutes, and the power of a single breath! Laura, Alyce and I dish about all our tips and tricks with you!LET'S TALK THE WALK
310. Real and Imperfect Habits + Routines: How 3 Women Stay Healthy After 50 (W.E.L.L.N.E.S.S. Framework Pt.1)
What do health-minded women actually do to stay healthy? (Spoiler: quick, simple and messy habits lie ahead!) Three friends who prioritize wellness spill the truth about their movement routines, strength training, and connection practices: why one runs while 2 walk, how they build real strength in short sessions, the $2 purchase that improved sleep, and why "eat and run" dinners solved an introver
309. Don't Start Another Year in a Health Hole: Managing Your Health During the Holidays + Other Busy Times
Learn how to thrive during the busiest season of the year with simple 5-10 minute wins that actually work! This episode offers a complete game plan, including stress-reduction techniques, boundary scripts, mindset shifts, and daily strategies that keep your health on track through December and beyond— so you can end the year feeling energized, proud, and ready for what's next! Happy holidays! (And
308. Your CBTi Sleep Guide: Unlock Weight Loss, Better Mood + Restful Nights with Kelly Reznikoff (Pt 2)
My client couldn't lose weight despite doing everything right—until she fixed her sleep. In this episode, Kelly Reznikoff walks you through exactly how to implement CBT-i, from your first sleep assessment to the game-changing techniques that help people say "I have my life back." You'll learn the practical steps to break free from insomnia, including relaxation tools, how to handle sleep meds, and
307. Stop Tossing + Turning: Reclaim Your Sleep and Your Health with Kelly Reznikoff, CBTi Expert
This research-backed approach to improving sleep is just what you need to regain your energy to thrive. Kick insomnia to the curb and up-level every aspect of your life, all in a few weeks!LET'S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWe
306. Finally Feel In Control: How Walking Improves Emotion Regulation for Healthier Habits
Your brain is doing something extraordinary every time you walk—something that makes navigating midlife challenges exponentially easier. This little-known neurological process explains why walking feels like it does more than just physical exercise. The connection to your biggest daily struggles is impossible to ignore.LET'S TALK THE WALK!Join here for support, motivation and fun!Wellness While Wa
305. Meal Planning Without Recipes: Create Your Cooking Standard Operating Procedures with Amanda Clark
Stop blaming yourself for lacking willpower when it comes to healthy eating—the real issue is missing support systems. Health coach Amanda Clark shares her practical approach to food prep that doesn't require matching containers or three-hour Sunday sessions. Learn how tiny systems like washing grapes immediately or having a designated salad bowl can make healthy choices effortless, plus discover
304. Feel Better Today, Thrive Tomorrow: Building Your Personalized Longevity Plan (Centenarian Decathlon Edition)
"At age 75, we fall off a cliff," Dr. Peter Attia warned on 60 Minutes last week—and his solution is training like a professional athlete for your "Centenarian Decathlon," the 10 things you want to do at age 100. But his approach calls for full-body MRIs, experimental drugs, and hours of daily training that most midlife women juggling full lives often can't swing. Today's episode reveals a more ac
303. Dancing with Parkinson's: How Movement + Community Slow a Progressive Disease, with Kathleen Featherston + Ashlee Grieb
Movement is medicine for all of us, but its power is crystalized by its impact on the progression of the neurodegenerative Parkinson's Disease. In this conversation, fitness instructor Ashlee Grieb and Kathleen Featherston—who lives with Parkinson's—reveal how consistent group exercise doesn't just build physical strength, it actively slows disease progression, supports brain health, and creates l
302. Is Your Social Life Killing You?
12% of Americans now report zero close friends, and that number is on the rise. An 85-year Harvard study on human happiness reveals something shocking about what actually predicts our health and longevity, and in 2023, the Surgeon General took the unprecedented step of declaring one aspect of modern life as deadly as smoking 15 cigarettes a day. And it's what drove me to learn to play canasta – li
301. How Bad Food Steals Our Ability to Choose Good Food
Blood sugar chaos, relentless cravings, and afternoon crashes—what if it's not your willpower, but your biology? In this episode, we explore how blood sugar dysregulation and gut dysbiosis create a vicious cycle that literally steals our ability to choose nourishing foods, and why this has become a metabolic crisis since 2020. Learn four simple, science-backed tweaks that can break the cycle and g
300. Stop Walking More—Start Walking Smarter: Adding a Missing Ingredient for Longevity
Celebrating 300 episodes with a game-changing update! If you've been chasing 10,000 steps or wondering why your walking routine isn't delivering the results you hoped for, this episode will change everything.What you'll discover:Why 7,000 steps might be your new sweet spot (and the research that proves it)The 15-minute walking tweak that reduces mortality risk by 20%Why being an "active couch pota
How I Didn't Take My Own Advice (and Now I'm Paying the Price!)
Have you ever swept a health concern under the rug? Well, this health coach (aka, human) did! I'm changing my ways – see how in this more personal episode!LET'S TALK THE WALK!Join here for support, motivation and fun!Wellness While Walking Facebook pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWel
299. Food: Fun or Fuel? Exploring Why We Eat Beyond Hunger + What To Do About It
Hunger, cravings, emotional eating —discover how to distinguish between physical hunger and the urge to eat for comfort or pleasure. In this episode, we unravel the signals your body can send if we're paying attention, and we'll explore practical strategies for responding to them. Tune in to reclaim control and find balance in your relationship with food! Don't worry – we can fuel ourselves and st
298. Counteracting Limiting Beliefs, Ageism + Anxiety with Walker/Podcaster/Ageism Fighter Ande Lyons at Age 69
Walking transformed anxiety into vitality for 69-year-old entrepreneur Ande Lyons, who discovered from a book-on-cassette that 35 minutes daily helped manage her symptoms and eventually led to her current six-mile routine despite facing osteoporosis. Ande argues that movement is a privilege rather than a chore, and that community connections matter more than almost anything else for healthy aging,
297. Fresh-Start Fall: Walking Against Traffic to Build Lasting Health
Transform your health this fall! Feeling that September urge to get your life together? That energy is real, but so are the convenience culture, workplace demands, and distractions working against your wellness goals. Today we're turning that autumn reset feeling into your game plan for "walking against traffic" toward lasting health!LET'S TALK THE WALK!Join here for support, motivation and fun!We
296. GUIDED Interval Walking Training #2: How to Supercharge Japanese IWT to Benefit Your Brain As Well As Your Body!
IWT or Interval Walking Training (or Japanese 3x3 walking) is something that's taking the fitness world by storm, and with good reason! It provides a framework for getting the most out of interval training while walking, one of our most essential, enjoyable and beneficial modes of movement. Many have praised it for its heart health benefits, for weight management, and for improved moods.Today, we
295. Variety is the Spice of Walking, Health + Life! Plus Mindful Walking and Gratitude (Re-Release)
Hunter-gatherers ate dozens of different plants each day! How can we use variety to maximize our health in the modern day, even while the American Heart Association asks us to limit the variety of what we eat?!? Also, how do you react when you take health-affirming steps? Do you diminish their power or do you celebrate and elevate them? Regardless, we'll talk about how to tweak our small steps min
294. My Trial + Error Health Journey: Years of Wrong Turns Before Finding Relief
When I consulted the wrong practitioner, it resulted in years of an overwhelming search for solutions and a multi-thousand dollar bill. I'm taking you along on my journey so you can avoid a similar one! We'll also talk about why chewing is so important to our cognitive health, and how we can keep our indoor air clean and why we should care to!LET'S TALK THE WALK!Join here for support, motivation a
293. Can You Lose Weight and Still Be Happy? Ditch Depressing Diets + Do This Instead
Alarmist headlines claim dieting leads to depression—should you let that stop your changing up your eating pattern to achieve your health goals? In this episode, we'll examine those "sad diets," and you'll discover actionable, mindset-based strategies to make real, lasting changes to what you eat—without the pitfalls or misery. Ready to turn dietary changes into personal empowerment instead of glo
292. Just One Can a Day Can Be a Problem: The Surprising Effects of Diet Soda + How to Quit or Cut Back (on Anything)
Think your daily diet soda is keeping you trim and healthy? A shocking new study reveals that just one can increases diabetes risk by 38%, while artificial sweeteners disrupt gut health, trigger belly fat storage, and hijack brain chemistry – all for zero calories! Today, we expose diet soda myths and share proven strategies to break sweetened beverage addiction, including gradual reduction and a
291. Your Health Non-Negotiables: Getting Past Mindset Hurdles with Grace + A Daily/Weekly/Monthly Guide to a Healthier Life
Mental roadblocks can sabotage our health goals. The key to success is identifying them, and replacing them with clear, empowering strategies. We'll also introduce a powerful framework to help you stay consistent with what you'll do daily, weekly, monthly—and what you'll never do again. We're moving forward on our health journeys in a big way today!LET'S TALK THE WALK!Wellness While Walking on Ins
290. Avoiding the Wake-Up Call: Abigail's Health Crisis + the Small Preventive Steps We Can Take Today
Don't wait for a health crisis or an unfortunate diagnosis. Let's take steps now to get on the path to health. It's not about perfection, but it's also about not waiting until we have more time or anything else. Something is always better than nothing, and extra stars for doing that something today!LET'S TALK THE WALK!Wellness While Walking on InstagramWellness While Walking Facebook pageCommunity
289. Add This to Your Walk for Better Brain Function + Judy Benjamin's Walking Tips (From Her Walk Across the US!)
Recent research found a way to enhance movement that allowed study participants to reduce their levels of cognitive decline, and we talk about how we can incorporate that add-on activity to our own walks or other movement activities we do! And we're back with Judy Benjamin, the 81-year-old walking across America to highlight how we can affect the impact of Alzheimer's disease. Today, she's sharing
288. Lifestyle Medicine Success Story: The Steps Judy Benjamin Took to Reverse Cognitive Decline (and to Power Her Cross-America Walk)
Want to know the lifestyle protocol that reversed Judy Benjamin's Alzheimer's diagnosis and transformed her from a sleep-deprived, mold-exposed humanitarian worker into an 81-year-old powerhouse walking across America? In this revelatory episode, we dive deep into her comprehensive transformation strategy—from optimizing sleep habits and eliminating environmental toxins to overhauling nutrition an
287. Walking Across America to Highlight Reversing Cognitive Decline! Judy Benjamin Joins Us From the Road
Does an Alzheimer's diagnosis mean it's all downhill? Well, today's guest has something to say about that commonly-held belief!LET'S TALK THE WALK!***NEW*** Facebook Group for Our Community!Join here for support, motivation and fun!Wellness While Walking Facebook pageWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website
286. Can Carbs Help You Age Better? Plus Practical Ways to Make Pasta Healthier
The headlines tell us to eat more carbohydrates in midlife, but should we? Let's dive into the story of carbs and how they fit into our diets. And then we'll figure out how we can eat pasta while we strive for vibrant health!LET'S TALK THE WALK!***NEW*** Facebook Group for Our Community!Join here for support, motivation and fun!Wellness While Walking Facebook pageWellness While Walking on Instagra
285. The Dark Side of Wellness: How Your Favorite Health Influencers Might Be Influenced Themselves and By Whom – Editor's Choice Episode/Re-Walk
As I spent time with my family at the college graduation of our youngest child, editor extraordinaire Emily Prokop chose an episode that she felt was important to air again – hear from Emily herself why it was the one she landed on!LET'S TALK THE WALK!Facebook Group for Our Community! Join here for support, motivation and fun!Wellness While Walking Facebook pageWellness While Walking on InstagramW
284. GUIDED Interval Walk (IWT): Fighting Afternoon Food Fumbles, Safe Grilling + Small Tweak for Overall Health, While Doing the Japanese 3x3 Method with Me!
Try the Japanese 3X3 Interval Walking technique with me today! Today, we've got beeps (of course!) to prompt you to speed up and slow down for five powerful but not too-challenging rounds. Last episode, we talked about the incredible health effects of this interval walking method so today, we'll easily put it into action while we talk about: smarter afternoon snacking, avoiding a grilling danger,
283. Japanese Interval Walking (IWT): This 30-Minute Walking Technique Could Out-Perform 10,000 Steps!
Want transformation in a 30-minute walk? Coming right up! A Japanese-inspired walking approach that surprised researchers in its efficacy in building aerobic fitness, reducing blood pressure and blood sugar, and elevating mood, all in a way that research participants did more of than asked because they enjoyed it so much! This isn't your latest walking fad – join me to learn how to upgrade your wa
282. Declutter for a Healthier You: From Swedish Death Cleaning to Systematic Solutions
Is the chaos on your countertops sabotaging your health? Let's explore the deep connections between clutter and health – including brain fog, overeating and increased stress -- by unveiling two transformative approaches to decluttering: the philosophical Swedish Death Cleaning and the practical "Organizing from the Inside Out" method. With insights from fresh research and real-life reflections, th
281. Your Total Health Transformation Journey: Weight Watchers' Best Tools Without the Drawbacks
What if the $1 billion bankruptcy of America's most iconic weight loss company revealed the exact tools you need—and the pitfalls to avoid—for your own health transformation? This revealing analysis strips away Weight Watchers' outdated approaches to uncover the powerful frameworks that actually drive lasting results, while exposing how the notorious points system created dependency rather than tr
280. Plastics, Weight Gain + Water: How Environmental Toxins Impact Metabolism, Hormones and Immunity with Dr. Aly Cohen
Citing plastics in our bodies, tainted and under-regulated drinking water and the other toxins we and our families experience daily, Dr. Aly Cohen motivates us to prioritize what's important to us. We can walk through her 21-day program as outlined in her new book, Detoxify, or just listen to her guidance here and take the next step to health without having to move to a deserted island! We'll wrap
279. Our Bodies are Pissed! Why We Need to Detox with Dr. Aly Cohen
When Dr. Aly Cohen's golden retriever got a very rare autoimmune hepatitis diagnosis 15 years ago, she started to explore environmental toxins and their health impacts. As a practicing rheumatologist, she'd noticed increasing rates of autoimmune diseases in younger patients with no family history, suggesting environmental factors might be at play. Dr. Cohen (no relation!) became an expert in toxin
278. Beyond Diet Wars: What a Dentist Discovered About Traditional Eating 100 Years Ago That Can Help Us Make the Best Choices Today
Please take the Wellness While Walking survey!CLICK HERE!· If you can't click on the survey and take it, please write to me at wellnesswhilewalking@gmail.com.· PRIZE GIVEAWAY: If you fill out the survey by May 14, 2025, and leave your contact information, you'll be entered into a drawing for my Roadmap Jumpstart coaching offering!o The lucky winner(s) will go through my guided process, have a 1:1
I Need Your Help + the Brain Fog/Walking Connection!
Please take the Wellness While Walking survey!CLICK HERE!· If you can't click on the survey and take it, please write to me at wellnesswhilewalking@gmail.com.· PRIZE GIVEAWAY: If you fill out the survey by May 14, 2025, and leave your contact information, you'll be entered into a drawing for my Roadmap Jumpstart coaching offering!o The lucky winner(s) will go through my guided process, have a 1:1
277. A Family's Warning: Turning Teen Tragedy Into Awareness + Action in Our Wireless World, with Theodora Scarato
Justis was an avid gamer who loved his friends and family. His parents seek to make his tragic passing meaningful and so we'll listen to their warnings, as we delve into the potential health risks posed by wireless radiation from devices like cell phones and Wi-Fi routers. We'll learn about some precautionary measures being embraced by other countries (not the US) to mitigate these risks, highligh
276. Invisible Danger: Your Cell Phone and Other Devices Might Be Diminishing Your Health, with Theodora Scarato
Are you wearing wireless ear buds right now? Your beloved wireless devices emit radiation that penetrates your body, creating biological changes scientists now link to serious health concerns. Environmental health expert Theodora Scarato reveals how the $30 million National Toxicology Program study found this radiation caused cancer in lab animals, mirroring concerning patterns in human cancer cas
