Free Daily Podcast Summary
Wellness While Walking: Daily Summaries Delivered
by Carolyn Cohen
Welcome! Each episode of Wellness While Walking addresses the real health concerns you're facing: • metabolism shifts and blood sugar spikes/weight gain • establishing sustainable habits despite crazy-busy schedules • adapting movement regimens (featuring walking!*) to work for you… in a fun way! • implementing doable nutrition approaches that work with your midlife body and life Hi, I'm Carolyn, a Certified Functional Medicine Health Coach of almost 20 years. I was a health-rejectionist! I didn't think it mattered what our lifestyles were like – I even doubled down on this approach, working in the ultra-processed foods industry for a decade (and gained a lot of weight and was fatigued all the time, but I didn't connect the dots!) But then I got very sick. And my young children did, too. I started to open up to the idea that what we ate, how (if!) we moved, how we slept and more – how it did matter! I "walked back" my chronic disease diagnoses and my kids healed. After over a decade of health coaching people in their midlife years, I also noticed another trend – that of extremes! Folks rejected things like walking and eating largely whole foods for their more intense counterparts, like running and "eating clean." I knew that I needed to fight this, because there are lots of health-conferring points in between on the spectrum, and I'm all about capitalizing on the low hanging fruit by taking small steps that we'll actually do and enjoy! I do think we need to fight societal norms that leave us unhealthy – we call that "walking against traffic" – but this can be a moderate, doable, fun and effective path! Getting this word out to the wider audience beyond my clientele led me to introduce the Wellness While Walking Podcast in January of 2020, and we've been going strong since! I hope you'll join me, Health Coach Carolyn, for Wellness While Walking—your 30-minute movement companion that delivers research-backed strategies for weight management, metabolic health, healing chronic conditions and extending your healthspan in a motivating, compassionate format! Whether you're seeking accountability for consistent action, clarity on conflicting health advice, or gentle guidance for aging vibrantly, Wellness While Walking meets you where you are with understanding and actionable solutions. By the end of each episode, you'll feel physically energized, mentally renewed, and equipped with clear next steps—having moved, learned, laughed, and found the motivation to take the next meaningful step on your health journey! (*Did I mention that we play a beep halfway through so you know when to turn around if you're walking while listening?!)
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- Today34 min
355. Hidden Sugar on the Menu: How to Spot It, Reduce It and What It Means for Diabetes + Dementia Risk
NEWSLETTER COMING SOON! See below!Is there hidden sugar in your restaurant order or regular dinners? Glazes, sauces, and dressings often carry added sugar, which matters for blood sugar, prediabetes, and diabetes risk. We cover how to root out the sugar from our evening meal, and what the research says about sugar and the brain.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 TwitterWellness While Walking website for show notes and other informationNEWSLETTER WAIT LIST: write Carolyn here - wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links)Your Brain and Diabetes, cdc.gov Sugar and the Brain, hms.harvard.edu Midlife Vascular Risk Burden and Dementia-Free Survival Years: The Atherosclerosis Risk in Communities Neurocognitive Study, neurology.org National Diabetes Statistics Report, cdc.gov Insulin Resistance and Cardiometabolic Risk Profile Among Nondiabetic American Young Adults: Insights From NHANES, pubmed.ncbi.nlm.nih.gov Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009-2016, pubmed.ncbi.nlm.nih.gov Prediabetes, intervening diabetes and subsequent risk of dementia: the Atherosclerosis Risk in Communities (ARIC) study, link.springer.com Effects of intensive glucose lowering on brain structure and function in people with type 2 diabetes (ACCORD MIND): a randomised open-label substudy, pubmed.ncbi.nlm.nih.gov Effects of Intensive Glucose Lowering in Type 2 Diabetes, nejm.org Association of sugar intake from different sources with incident dementia in the prospective cohort of UK Biobank participants, pmc.ncbi.nlm.nih.gov Dietary sugar intake, genetic susceptibility, and risk of dementia: A prospective cohort study, ncbi.nlm.nih.gov Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report, pmc.ncbi.nlm.nih.gov Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin, nejm.org Preventing Type 2 Diabetes with the Lifestyle Change Program, cdc.gov Physical Activity Advice Only or Structured Exercise Training and Association With HbA1c Levels in Type 2 Diabetes: A Systematic Review and Meta-analysis, pubmed.ncbi.nlm.nih.gov Structured vs Self-Guided Multidomain Lifestyle Interve
- 1 weeks ago24 min
354. Dementia Risk: The 3 Factors Worth Watching in Midlife
Doing well on three factors in midlife was linked to a whopping 13 more dementia-free years than for those who don’t do well on those factors! For many of us, one is already crossed off. Today we look at some of the things that might help, from the diet and exercise plan that can help us delay the onset of cognitive decline!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 TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.comRESOURCES AND SOURCES (some links may be affiliate links)HOW TO MEASURE YOUR WAIST-TO-HIP RATIOYou’ll need a flexible tape measure that doesn’t stretch. Measure against bare skin or thin clothing.Stand up straight with your feet about shoulder-width apart and your arms relaxed at your sides.Waist: find the bottom of your last rib and the top of your hip bone. Measure around your waist at the midpoint between them, with the tape level with the floor and snug but not squeezing. Take the measurement at the end of a normal breath out. This is the World Health Organization method. The National Institutes of Health survey measures at the top of the hip bone instead, which is easier to find but gives a larger number. Choose one method and use it every time.Hips: measure around the widest part of your hips and buttocks, with the tape parallel to the floor.Divide your waist number by your hip number, using the same units for both. For example, a 32-inch waist and 40-inch hips gives 32 ÷ 40 = 0.80.The World Health Organization defines abdominal obesity as a ratio above 0.90 for men and above 0.85 for women.This ratio is a rough screening tool. It can’t tell fat deep in the abdomen from fat under the skin, and some research suggests waist size alone, or waist compared with height, may be just as useful. Please talk with your doctor about what your numbers mean for you.OTHER WAYS TO MEASURE BODY FATSkinfold calipers: a trained person pinches a fold of skin at set spots and measures its thickness. They’re inexpensive, but results depend on technique and consistent pressure, ideally with the same person measuring each time. Calipers measure fat under the skin and can’t measure visceral fat, so they’re best for tracking change over time.Body fat scales and gym machines: these use bioelectrical impedance, which sends a weak electrical current through the body to estimate fat. They’re convenient, but hydration, recent meals, workouts, temperature, and damp feet can all shift the reading. Some sources say home scales can be off by several percentage points, so they’re better for watching a trend than for an exact number. Use the same scale under the same conditions each time.DEXA scan: a low-dose X-ray scan that separates fat, lean mass, and bone, and it’s the same type of scan used to measure bone density. It’s generally considered the most accurate widely available option, and it can show where fat is stored as well as how much. Prices vary widely by location.RESOURCES AND SOURCES (some links may be affiliate links)My Favorite Home Smart Scale – get $20 off using this link: Waist circumference and waist-hip ratio: report of a WHO expert consultation, who.intProtocol: Waist Circumference, phenxtoolkit.orgHow to Measure Body Fat: From Smart Scales to DEXA, Ranked by Accuracy
- 2 weeks ago5 min
How I Put Myself on My Own Priority List (And How You Can Do the Same….Today!)
Welcome to this no-frills, keeping it real, abbreviated bonus episode, brought to you by our mutual priority lists! xo, carolyn
- 3 weeks ago37 min
353. Do You Need a Midlife Edit? Plus a Secret to Living Longer Well, with Chip Conley
If we live longer, we’re going to need THIS, said a keynote speaker at a health conference I attended. I’ll tell you about the secret ingredient, and then we’ll hear from Chip Conley, author of Learning to Love Midlife. We’ll hear how midlife can be a chrysalis instead of a crisis, how to edit what we've accumulated, and why relationships and our beliefs about aging shape our health span. Hear how to make room for purpose and live well in whatever extra years we're given!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 TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.comRESOURCES AND SOURCES (some links may be affiliate links)CHIP CONLEYLearning to Love Midlife, Chip ConleyModern Elder AcademyWisdom Well BlogHow Do You Define a Midlife Transition?HOW TO RATE AND REVIEW WELLNESS WHILE WALKINGHow to Leave a Review on Apple Podcasts on Your iOS DeviceOpen Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 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/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 you to the show, not a particular episode – click on the show’s artworkScroll down until you see “Rating and Reviews”Click on “See All” all the way to the right, near the Ratings and Review Section and its bar chartTo leave a written review, please click on “Write a Review”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)Thank you so very much!!OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLESpotifyGoodpodsOvercast (if you star certain episodes, or every one, that will help others find the show) CastboxPodcast AddictPodchaserPodbean<
- 4 weeks ago35 min
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 a physical therapist or physician.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 TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.comRESOURCES AND SOURCES (some links may be affiliate links)Back Pain and Sciatica with Joanna Fisher PT, DPT, OCS, FAAOMPTFisher Physical TherapyJoanna on InstagramJoanna on YouTube - Exercises:Kettlebell Loaded Thoracic RotationW Curl with Progression for Shoulder Stability, Rotator Cuff Activation & Overhead ControlHalos for ShouldersTurkish Get Up Hip CARs at 6:17 of “10 Minute Movement Routine for People Who Sit All Day” VideoDynamic Hip Mobility Figure 4 BridgeThoracic ExtensionOther Resources:Upper and Lower Body ErgometerJoint And Bone Pain Ruining Your Workouts? You Might Have Musculoskeletal Syndrome of Menopause, womenshealth.comThe Musculoskeletal Syndrome of Menopause, duke.eduWellness While Walking Ep. 319: Why Your Stretches Aren’t Working (Mobility) HOW TO RATE AND REVIEW WELLNESS WHILE WALKINGHow to Leave a Review on Apple Podcasts on Your iOS DeviceOpen Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)Then you will be able to rate the show on a five-star scale (5 is highest rating) a
- Oct 7, 202628 min
351. Perimenopause + Menopause Body Changes: Joint Pain, Strength Training, and the Pelvic Floor with Joanna Fisher, DPT
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 pageWalking to Wellness Together Facebook GROUPWellness While Walking on InstagramWellness While Walking on ThreadsWellness While Walking on TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links)MENOPAUSE AND OUR BODIES with Joanna Fisher PT, DPT, OCS, FAAOMPTFisher Physical TherapyJoanna on InstagramJoanna on YouTube - Exercises:Halos for ShouldersTurkish Get Up Hip CARs at 6:17 of “10 Minute Movement Routine for People Who Sit All Day” VideoDynamic Hip Mobility Figure 4 BridgeThoracic ExtensionUpper and Lower Body ErgometerJoint And Bone Pain Ruining Your Workouts? You Might Have Musculoskeletal Syndrome of Menopause, womenshealth.comThe Musculoskeletal Syndrome of Menopause, duke.eduWellness While Walking Ep. 319: Why Your Stretches Aren’t Working (Mobility) HOW TO RATE AND REVIEW WELLNESS WHILE WALKINGHow to Leave a Review on Apple Podcasts on Your iOS DeviceOpen Apple Podcast App (purple app icon that says Podcasts).Go to the icons at the bottom of the screen and choose “search”Search for “Wellness While Walking”Click on the SHOW, not the episode.Scroll all the way down to “Ratings and Reviews” sectionClick on “Write a Review” (if you don’t see that option, click on “See All” first)Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 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/Click on “Listen on Apple Podcasts” o
- Sep 30, 202631 min
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 make a fall more likely.***Wellness While Walking website might be down for a couple of days***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 TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.comRESOURCES AND SOURCES (some links may be affiliate links)Walking Your Way to Vitality: Integrating Walking, Breathwork, and Mindfulness into Your Daily Exercise, Dr. Jacques MoraMarco and Dr. Yun KimWalking Your Way to Vitality WebsiteBasic 5-Step Vitality Walk -- Illustration VideoWhat Is Tai Chi Walking? Benefits Include Better Balance, Mobility, today.comSuccessful 10-Second One-Legged Stance Performance Predicts Survival in Middle-Aged and Older Individuals,bjsm.bmj.comExercise for Preventing Falls in Older People Living in the Community, cochrane.orgThe Otago Exercise Program: An Effective Way to Prevent Falls, ncoa.orgRisk Factors for Falls Among Elderly Persons Living in the Community, pubmed.ncbi.nlm.nih.govCheck for Safety: A Home Fall Prevention Checklist for Older Adults, cdc.gov145. Walking Pain, Balance, Agility + Footwear: Dr. Courtney Conley of Gait Happens, Part 2 on our Fit Feet!Ep. 106: A Menu of Movement Options with Stephanie Taddei, Fitness InstructorEp. 107: Functional Fitness Through the Years with Stephanie Taddei<
- Sep 23, 202620 min
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 kind takes a toll, and what the research says about reframing a hard situation without slipping into toxic positivity. Plus a few concrete ways to get some control back when things feel like too much. We're pausing our two-part series on Walking for Vitality to bring you this playbook — we'll head back to tai chi and breathwork next week!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 TwitterWellness While Walking website for show notes and other informationwellnesswhilewalking@gmail.comRESOURCES AND SOURCES (some links may be affiliate links)Why Zebras Don't Get Ulcers, Robert Sapolsky Wellness While Walking Ep. 109: Mindset Tweaks to Achieve Your Health GoalsRethinking Stress: The Role of Mindsets in Determining the Stress Response, sparq.stanford.eduDoes the Perception That Stress Affects Health Matter? The Association With Health and Mortality, pubmed.ncbi.nlm.nih.govReduction of Psychological Stress in Surgical Patients, sciencedirect.comDISCLAIMERNeither 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 anda "best podcast for walking"!
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About Wellness While Walking
Welcome! Each episode of Wellness While Walking addresses the real health concerns you're facing: • metabolism shifts and blood sugar spikes/weight gain • establishing sustainable habits despite crazy-busy schedules • adapting movement regimens (featuring walking!*) to work for you… in a fun way! • implementing doable nutrition approaches that work with your midlife body and life Hi, I'm Carolyn, a Certified Functional Medicine Health Coach of almost 20 years. I was a health-rejectionist! I didn't think it mattered what our lifestyles were like – I even doubled down on this approach, working in the ultra-processed foods industry for a decade (and gained a lot of weight and was fatigued all the time, but I didn't connect the dots!) But then I got very sick. And my young children did, too. I started to open up to the idea that what we ate, how (if!) we moved, how we slept and more – how it did matter! I "walked back" my chronic disease diagnoses and my kids healed. After over a decade of health coaching people in their midlife years, I also noticed another trend – that of extremes! Folks rejected things like walking and eating largely whole foods for their more intense counterparts, like running and "eating clean." I knew that I needed to fight this, because there are lots of health-conferring points in between on the spectrum, and I'm all about capitalizing on the low hanging fruit by taking small steps that we'll actually do and enjoy! I do think we need to fight societal norms that leave us unhealthy – we call that "walking against traffic" – but this can be a moderate, doable, fun and effective path! Getting this word out to the wider audience beyond my clientele led me to introduce the Wellness While Walking Podcast in January of 2020, and we've been going strong since! I hope you'll join me, Health Coach Carolyn, for Wellness While Walking—your 30-minute movement companion that delivers research-backed strategies for weight management, metabolic health, healing chronic conditions and extending your healthspan in a motivating, compassionate format! Whether you're seeking accountability for consistent action, clarity on conflicting health advice, or gentle guidance for aging vibrantly, Wellness While Walking meets you where you are with understanding and actionable solutions. By the end of each episode, you'll feel physically energized, mentally renewed, and equipped with clear next steps—having moved, learned, laughed, and found the motivation to take the next meaningful step on your health journey! (*Did I mention that we play a beep halfway through so you know when to turn around if you're walking while listening?!)
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Frequently Asked Questions
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It's a free AI-powered email that summarizes new episodes of Wellness While Walking as soon as they're published. You get the key takeaways, notable quotes, and links & mentions — all in a quick read.
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When a new episode drops, our AI transcribes and analyzes it, then generates a personalized summary tailored to your interests and profession. It's delivered to your inbox every morning.
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Wellness While Walking publishes weekly. Our AI generates a summary within hours of each new episode.
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Wellness While Walking covers topics including Nutrition, Fitness, Health & Fitness, Alternative. Our AI identifies the specific themes in each episode and highlights what matters most to you.
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