Wellness While Walking

Learn how to thrive during the busiest season of the year with simple 5-10 minute wins that actually work! This episode offers a complete game plan, including stress-reduction techniques, boundary scripts, mindset shifts, and daily strategies that keep your health on track through December and beyond— so you can end the year feeling energized, proud, and ready for what's next! Happy holidays! (And stay tuned for some great episodes between now and the new year!) LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7. To leave a written review, please click on "Write a Review" 8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9. Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show) Castbox Podcast Addict Podchaser Podbean HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

My client couldn't lose weight despite doing everything right—until she fixed her sleep. In this episode, Kelly Reznikoff walks you through exactly how to implement CBT-i, from your first sleep assessment to the game-changing techniques that help people say "I have my life back." You'll learn the practical steps to break free from insomnia, including relaxation tools, how to handle sleep meds, and why getting out of bed at 2am might be the key to finally sleeping through the night. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) KELLY REZNIKOFF AND CBTi (COGNITIVE BEHAVIORAL THERAPY FOR INSOMNIA) Kelly Reznikoff Coaching Website Kelly on LinkedIn Kelly's email Kelly on Wellness While Walking Talking About Flourishing CBTi: A Primer CBTi Sleep Tracker and Other Resources The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis, nature.com HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7. To leave a written review, please click on "Write a Review" 8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9. Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show) Castbox Podcast Addict Podchaser Podbean DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

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 page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) KELLY REZNIKOFF AND CBTi (COGNITIVE BEHAVIORAL THERAPY FOR INSOMNIA) Kelly Reznikoff Coaching Website Kelly on LinkedIn Kelly's email Kelly on Wellness While Walking Talking About Flourishing CBTi: A Primer CBTi Sleep Tracker and Other Resources HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7. To leave a written review, please click on "Write a Review" 8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9. Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show) Castbox Podcast Addict Podchaser Podbean DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

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 Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Interval Walking Guide – please email wellnesswhilewalking@gmail.com One Hour Walk Improves Inhibitory Control and Increases Prefrontal Cortex Activation, sciencedirect.com Cardiovascular Exercise Improves Inhibitory Control in Sedentary Young Adults, journals.lww.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7. To leave a written review, please click on "Write a Review" 8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9. Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show) Castbox Podcast Addict Podchaser Podbean HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

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 the "capsule cooking" method that simplifies meal prep forever. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) AMANDA CLARK AND CAPSULE COOKING Capsule Cooking is a self-paced mini course made up of five bite-sized modules that combine short video lessons, a guided workbook, and a plug-and-play spreadsheet for building your own capsule cooking system. Designed to be completed in a weekend, it gives you everything you need to create a simple, repeatable meal prep routine that fits your real life. Join the capsule cooking waitlist/sign up for the course Amanda's Facebook group Amanda's Instagram WWW Ep. 117 Minimalism + Things That Matter with Joshua Becker HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7. To leave a written review, please click on "Write a Review" 8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9. Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show) Castbox Podcast Addict Podchaser Podbean HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

"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 accessible path: identify what matters most to you, apply the 150% rule, and incorporate movement, more protein and emotional health awareness into a health span plan that's doable and right for you! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Outlive: The Science and Art of Longevity, Peter Attia MD Peter Attia Podcast Videos on Stability WWW Ep. 146: Health Documentaries, Demystified HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7. To leave a written review, please click on "Write a Review" 8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9. Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show) Castbox Podcast Addict Podchaser Podbean HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

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 life-sustaining community connections. You'll discover why showing up matters more than perfection, how early Parkinson's symptoms often hide for years, and why moving your body is one of the most powerful tools for fighting chronic illness. Their message is clear: the gym isn't just about getting fit—it's about fighting back, finding joy, and building relationships that heal. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) If you want to reach out to Kathleen, please contact me and I'll connect you (wellnesswhilewalking@gmail.com) PRE-ORDER Kathleen's book, The Little Book of Parkinson's Positivity and Joy Ashlee Grieb On YouTube On Instagram On TikTok Parkinsons Body and Mind CBS Good Morning Segment on Boxing with Parkinsons Parkinson's Disease Overview, clevelandclinic.org Brian Grant (Former NHL Player) Website – Good General Information HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7. To leave a written review, please click on "Write a Review" 8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9. Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show) Castbox Podcast Addict Podchaser Podbean HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

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 – listen in to figure out how to improve your health without changing your diet or fitness regimen! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) The Friendship Recession: The Lost Art of Connection, harvard.edu What Makes a Good Life? Lessons from the Longest Study on Happiness, TED.com Together: The Healing Power of Human Connection in a Sometimes Lonely World, Vivek Murthy, MD Doing Almost Anything is Better With Friends, Research Finds, psychologicalscience.org HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7. To leave a written review, please click on "Write a Review" 8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9. Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show) Castbox Podcast Addict Podchaser Podbean HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

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 get your brain back on your team! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Blood Glucose and Insulin, pubmed.gov Gen Z's Circadian Meal Hack: Why Eating Dinner Earlier is the Clean Eating Power Move, pureplatesstl.com 8 Simple Snacks That Won't Spike Your Blood Sugar, webmd.com From Dysbiosis to Longevity: A Narrative Review Into the Gut Microbiome's Impact on Aging, biomedcentral.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Our iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if we don't see that option, click on "See All" first) 7. Then we will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank we! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer Visit Wellness While Walking page on Apple Podcasts in our web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ Click on "Listen on Apple Podcasts" or "Open the App" This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" This should bring we to the show, not a particular episode – click on the show's artwork Scroll down until we see "Rating and Reviews" Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart To leave a written review, please click on "Write a Review" We'll be able to leave a review, along with a title for it, plus we'll be able to rate the show on the 5-star scale (with 5 being the highest rating) Thank we so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if we star certain episodes, or every one, that will help others find the show) Castbox Podcast Addict Podchaser Podbean HOW TO SHARE WELLNESS WHILE WALKING 1. Tell a friend or family member about Wellness While Walking, maybe while we're walking together or lamenting not feeling 100% 2. Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) 3. Screenshot a favorite episode playing on our phone and share to social media or to a friend via text or email! 4. Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media 5. Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media 6. Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media 7. Tell our pal about the Wellness While Walking website 8. Thanks for listening and now for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of our physician or other qualified health care provider with any questions we 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 and a "best podcast for walking"!

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 potato" undermines all your hard work The truth about interval walking and how to do it right The missing movement ingredient that walking alone can't provide—and why your future self desperately needs it After 5+ years and 300 episodes of deep-diving into the research, Carolyn is updating her recommendations based on the latest science. This isn't about doing more—it's about being strategic with your movement to build real, lasting health. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) RECOMMENDED WALKING PROTOCOLS UPDATED! Email wellnesswhilewalking@gmail.com for Carolyn's Interval Walking guide Past Wellness While Walking Episodes Mentioned 10,000 Steps: Myth or Mandate? The Benefits of 3,000 or 4,000 Steps Regarding Our Forward-Facing Lives GUIDED Interval Walking Walk (Includes "Brisk" Definition) Add This to Your Walk for Brain Health GUIDED Interval Walk PLUS Cognitive Challenge Research Studies and Secondary Articles Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis, thelancet.com Objectively measured daily steps and health outcomes, bmjopen.bmj.com How Many Steps a Day to Reduce CVD and CV Death? Physical activity across midlife and health-related quality of life in Australian women plos.org HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7. To leave a written review, please click on "Write a Review" 8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9. Thank you so very much!! HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!