Wellness While Walking

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 — not subtracting, not overhauling — and walk through 10 high-volume, high-satiety foods and exactly how to use them. Plus a tiny experiment to try this week that just might kick off a new chapter of health for you. No restriction, no overhaul — just more volume, more color, more of what actually helps us flourish.
 
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)
Ep. 213 "Cheetos Are the Perfect Food": How to Free Yourself From the Grip of Addictive Processed Foods
OXO Good Grips Spiralizer
"Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study," neurology.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"!

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 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)
Volumetrics: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping it Off – A Cookbook and 12-Week Program, Dr. Barbara Rolls
FOR ALL OTHER RESOURCES, PLEASE CHECK BACK
 
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"!

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 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)
Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants, nih.gov 
Kicking A Bad Habit/Reducing Reliance on an Addiction
Wellness While Walking Ep. 39: My Coffee Journey: Flavored, Decaf, Rituals + a Wrong Turn
Wellness While Walking Ep. 53: Goals Deep Dive: SMART, Big Hairy Audacious + Otherwise
I Was Powerless Over Diet Coke, nyt.com
Abby Ellin's website
Replica of a Dr Pepper Clock – 10, 2 and 4
New Brain Imaging Study Provides Support For Notion of Food Addiction, sciencedaily.com
Evidence For Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake, sciencedirect.com
The Real Reason Diet Coke Cravings Are So Powerful, mashed.com
Artificial Sweeteners: Sugar-Free But at What Cost?, health.harvard.edu
Taco Bell, Trehalose, and the Trend of Transparency, foodbusinessnews.net
Five Reasons the Diet Soda Myth Won't Die, nyt.com
SMART Criteria, Wikipedia.org
WOOP Website
 
 
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"!

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 keep yourself and caring for yourself on your own priority list!
 
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)
A Mindfulness-Based Stress Reduction Workbook, Stahl + Goldstein
The Patient Will See You Now, Eric Topol
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"!

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 Center for Holistic Surgery, and she joins us to talk about what real surgical preparation looks like and what small steps can mean for optimal healing and life post-procedure. If a surgery or other procedure is on your horizon — or someone you love's — this conversation is worth your full attention!
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)
DR. JEN STEVANE
Center for Holistic Surgery
How It Works
Book a Free Consultation
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"!