295. Variety is the Spice of Walking, Health + Life! Plus Mindful Walking and Gratitude (Re-Release)
Release Date: 08/27/2025
307. Stop Tossing + Turning: Reclaim Your Sleep and Your Health with Kelly Reznikoff, CBTi Expert
Wellness While 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 for support, motivation and fun! Wellness While Walking page Walking to Wellness Together Facebook GROUP Wellness While Walking on Wellness While Walking on Threads Wellness While Walking on for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) KELLY REZNIKOFF AND CBTi (COGNITIVE BEHAVIORAL THERAPY FOR INSOMNIA) ...
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306. Finally Feel In Control: How Walking Improves Emotion Regulation for Healthier Habits
Wellness While 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 for support, motivation and fun! Wellness While Walking page Walking to Wellness Together Facebook GROUP Wellness While Walking on Wellness While Walking on Threads Wellness While Walking on for show notes and other information ...
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305. Meal Planning Without Recipes: Create Your Cooking Standard Operating Procedures with Amanda Clark
Wellness While 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 for support, motivation and fun! Wellness While Walking page Walking to Wellness Together...
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304. Feel Better Today, Thrive Tomorrow: Building Your Personalized Longevity Plan (Centenarian Decathlon Edition)
Wellness While 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...
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303. Dancing with Parkinson's: How Movement + Community Slow a Progressive Disease, with Kathleen Featherston + Ashlee Grieb
Wellness While 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...
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302. Is Your Social Life Killing You?
Wellness While 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 for support, motivation and fun! Wellness While Walking page...
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301. How Bad Food Steals Our Ability to Choose Good Food
Wellness While 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 for support, motivation and fun! Wellness While Walking page Wellness While Walking on Wellness While Walking on Threads...
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300. Stop Walking More—Start Walking Smarter: Adding a Missing Ingredient for Longevity
Wellness While 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...
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How I Didn’t Take My Own Advice (and Now I’m Paying the Price!)
Wellness While Walking
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 for support, motivation and fun! Wellness While Walking page Walking to Wellness Together Facebook GROUP Wellness While Walking on Wellness While Walking on Threads Wellness While Walking on for show notes and other information RESOURCES AND SOURCES (some links may be affiliate links) aapmr.org HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple...
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299. Food: Fun or Fuel? Exploring Why We Eat Beyond Hunger + What To Do About It
Wellness While Walking
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 still have fun! LET’S TALK THE WALK! Join for support, motivation and fun! Wellness While Walking page Walking to Wellness Together Facebook GROUP Wellness While Walking on Wellness...
info_outlineHunter-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 mindset for maximum impact! This is a re-airing of a prior episode -- I find the topics of variety, mindfulness/stress reduction and gratitude infinitely impactful to making lifestyle changes!!
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- Wellness While Walking website for show notes and other information
- wellnesswhilewalking@gmail.com
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
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
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"!