(Exercise) snacks, anyone?? New research answers exactly how much we need to walk to undo our sedentary lifestyles, and then we work through the real-life details together – what to do exactly, how to fit these "snacks" into our days and how to remember to do them! We then talk about orthorexia, a kind of disordered approach to food, and why there’s sometimes a fine line between healthy eating attitudes and unhealthy ones.

LET’S TALK THE WALK!

• ***NEW*** Facebook Group for Our Community!
  • Join here for support, motivation and fun!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

HOW MUCH TO WALK TO COMBAT SITTING – A NEW STUDY

• Ep. 36 To Snack or Not to Snack
• Ep. 128 Something We Need to Know About Mental Health with Sarah Fay (about the DSM-5 and more)
• Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk, journals.lww.com
• Rx for Prolonged Sitting: A Five-Minute Stroll Every Half Hour, cuimc.columbia.edu
• Cube Timer – 5 min/25 min, etc
• Hamstring Curls Video

ORTHOREXIA NERVOSA

• The Boy With a Thorn in His Joints, nyt.com
• Orthorexia, webmd.com

HUMOR :)

• Sebastian Maniscalco on FallonTonight

HOW TO SHARE WELLNESS WHILE WALKING

• 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
• Link for any podcast app: pod.link/walking – give it to friends or share on social media
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
• Thanks 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"!

JJ Virgin, author of four best-selling books centered on improving diet for health, joins us to discuss creating a balanced plate, and shares her approach to helping clients and readers reduce the impact of sugar on their bodies and health. Despite her background in weight loss, she believes it's not as vital as we often perceive it to be! And when asked for one recommendation for the greatest improvement in health, her answer may surprise you. Tune in to find out!

LET’S TALK THE WALK!

• ***NEW*** Facebook Group for Our Community!
  • Join here for support, motivation and fun!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

JJ VIRGIN AND THE SUGAR IMPACT DIET

• JJ's Low Sugar Impact Sweet Treat Recipe Guide
• Website
• On Instagram 
• On Facebook 
• On YouTube 
• JJ Virgin’s Sugar Impact Diet: Drop 7 Hidden Sugars, Lose Up To 10 Pounds in Just 2 Weeks, JJ Virgin
• The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days, JJ Virgin
• Ask the Health Expert Podcast

RELATED INFORMATION

• Wellness While Walking Ep. 133: Hampton Liu Offers Up a Movement Option -- the body weight exercise episode
• Monk Fruit vs. Stevia healthline.com
• Is Allulose a Healthy Sweetener? healthline.com
• Wellness While Walking Ep. 143: TOFI: Thin on the Outside/Fat on the Inside – talks about liver and metabolic health
• Wellness While Walking Ep. 83: Back to Basics: The Motivation Behind Wellness While Walking
• Levels Health Blog – Includes Insights from CGMs
• Non-Alcoholic Fatty Liver Disease, mayoclinic.org

HOW TO SHARE WELLNESS WHILE WALKING

• 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
• Link for any podcast app: pod.link/walking – give it to friends or share on social media
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
• Thanks 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"!

We’re kicking off a new year with celebrity nutritionist and fitness expert, JJ Virgin! She shares her perspective on health and wellness, and then talks about the one change she thinks has the most leverage on our health! Also, find out more about joining the Wellness While Walking free community!

LET’S TALK THE WALK!

• ***NEW*** Facebook Group for Our Community!
  • Join here for support, motivation and fun!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

JJ VIRGIN AND THE SUGAR IMPACT DIET

• Website
• On Instagram 
• On Facebook 
• On YouTube 
• JJ Virgin’s Sugar Impact Diet: Drop 7 Hidden Sugars, Lose Up To 10 Pounds in Just 2 Weeks, JJ Virgin
• The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days, JJ Virgin
• Ask the Health Expert Podcast

RELATED INFORMATION

• Wellness While Walking Ep. 143 – TOFI: Thin on the Outside/Fat on the Inside – talks about liver and metabolic health
• Wellness While Walking Ep. 83: Back to Basics: The Motivation Behind Wellness While Walking
• Levels Health Blog – Includes Insights from CGMs
• Non-Alcoholic Fatty Liver Disease, mayoclinic.org

HOW TO SHARE WELLNESS WHILE WALKING

• 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
• Link for any podcast app: pod.link/walking – give it to friends or share on social media
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
• Thanks 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"!

Have you hopped on the walking backwards trend? Find out whether walking backwards might be right for you! We’ll then pivot to looking forwards – can a word of the year help us make the year ahead great? Join me for this “pre-amble” or shorter walk kick-off episode. There’ll be no beep because maybe you’ll turn around at the end, and ponder your word or theme for the year on the way back!

LET’S TALK THE WALK!

• ***NEW*** Facebook Group for Our Community!
  • Join here for support, motivation and fun!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

WALKING BACKWARDS

Ep. 145 Walking Pain, Balance, Agility and Footwear with Dr. Courtney Conley of Gait Happens

It Sounds Crazy But Walking Backwards is Really, Really Good For You, sciencealert.com

The Health Benefits of Walking Backwards, eatingwell.com

Backward Walking Training Impacts Positive Effect on Improving Walking Capacity After Stroke: A Meta Analysis, ncbi.nlm.gov

Taking Backwards Walks Can Improve Your Balance, Coordination and Stability in Ways Normal Walking Can’t, wellandgood.com

Fitness Walking for Dummies, Liz Neporent.

WORD OF THE YEAR

Big List of Core Value Words, contentsparks.com

Connection. Adventure. Zest. Readers Choose Their Words of the Year, nyt.com

HOW TO SHARE WELLNESS WHILE WALKING

• 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
• Link for any podcast app: pod.link/walking – give it to friends or share on social media
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
• Thanks 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"!

Three coaches discuss three health books that can change your life! Join our book chat to learn new ideas that change your health and wellness trajectory! My colleagues, Sarah Danforth and Sudha Gopal, and I will discuss The Four Agreements, Lost Connections, and This is Your Brain on Food, and some next steps we’ve taken based on the books!

LET’S TALK THE WALK!

• ***NEW*** Facebook Group for Our Community!
  • Join here for support, motivation and fun!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

TW: Suicide mentioned in this episode

• Dial or Text 988 in the US for the Suicide and Crisis Lifeline
• International Suicide Hotlines

GUESTS

• Sudha Gopal
  • https://buoyantwellness.com
  • [email protected]
• Sarah Danforth
  • [email protected]

BOOKS

• The Four Agreements: A Practical Guide to Personal Freedom (A Toltec Wisdom Book), Don Miguel Ruiz
• Lost Connections: Uncovering the Real Causes of Depression -- and the Unexpected Solutions, Johann Hari
• This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods That Fight Depression, Anxiety, PTSD, OCD, ADHD, and More, Uma Naidoo, MD.

OTHER

• Nonprofit Mentioned: Sidewalk Talk

HOW TO SHARE WELLNESS WHILE WALKING

• 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
• Link for any podcast app: pod.link/walking – give it to friends or share on social media
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
• Thanks 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 Episodes 152-156, we talk about staying healthy in busy times, as part of our #healthywhilebusy Challenge! This informal challenge – through 5 mini-episodes – can be complemented by a worksheet which will help us determine our holiday values while keeping our self-care front and center during December, or any other busy time in your life! See the show notes for information on getting the companion worksheets, and join us over at the new, private Facebook group for support and community, as we take the next small step on our health journeys!

LET’S TALK THE WALK!

• ***NEW*** Facebook Group for Our Community!
  • Join here for support, motivation and fun!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Request the COMPANION WORKSHEETS for making the holidays intentional and keeping our self-care on the list by EMAILING [email protected]

HEALTHY PRODUCTS GIFT LIST

Food- and Cooking-Related

• Everything But the Bagel Spice Blend 
• Nom Nom Spice Blends (buy 1 or all 4)
• Truff Truffle Oil Starter Pack 
• Instant Pot 10-in-1 Cooker 
• Instant Pot Airfryer
• Salad spinner 
• Be Well By Kelly Protein Powder
• Epoch Whey Protein 
• Athletic Greens AG1
• Glass Pitcher With Protective Plastic Handle 
• Ginger juice 

Movement-Related/Foot and Body Care

• Rebounders
  • Bellicon
  • BCAN 
• Class Pass 
• Gait Happens programs
• Toe Spreaders 
• Yamuna Body Rolling Foot Wakers 
• Massage Ball Set 
• Thumbby Massage Cone (this is amazing!) 
• Theragun Pro (also very helpful)
• Armaid Self Massager for Arms (and Petite Calves)
• TheraCane (self-massager for back)

Books

I’ll actually put that into another episode coming down the pike, but books can be enlightening and therefore some powerful and motivating investments of our money and time

• • Things That Matter, Joshua Becker, since I spoke of this book this episode!

Supplement Brands I Use

• BiOptimizers 
• Pure Encapsulations 
• Vimergy 

Retreats/Spas/Clinics

• Canyon Ranch 
• Debi Robinson’s Scotland Retreat - Bone Health Focus More information coming soon for the 2023 trips!
• Swiss Mountain Clinic - On Switzerland/Italy Border
  • I haven’t been here, but it gets good reviews for big health jumpstarts

HOW TO SHARE WELLNESS WHILE WALKING

• 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
• Link for any podcast app: pod.link/walking – give it to friends or share on social media
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
• Thanks 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 Episodes 152-156, we talk about staying healthy in busy times, as part of our #healthywhilebusy Challenge! This informal challenge – through 5 mini-episodes – can be complemented by a worksheet which will help us determine our holiday values while keeping our self-care front and center during December, or any other busy time in your life! See the show notes for information on getting the companion worksheets, and join us over at the new, private Facebook group for support and community, as we take the next small step on our health journeys!

LET’S TALK THE WALK!

• ***NEW*** Facebook Group for Our Community!
  • Join here for support, motivation and fun!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Request the COMPANION WORKSHEETS for making the holidays intentional and keeping our self-care on the list by EMAILING [email protected]

HOW TO SHARE WELLNESS WHILE WALKING

• 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
• Link for any podcast app: pod.link/walking – give it to friends or share on social media
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
• Thanks 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 Episodes 152-156, we talk about staying healthy in busy times, as part of our #healthywhilebusy Challenge! This informal challenge – through 5 mini-episodes – can be complemented by a worksheet which will help us determine our holiday values while keeping our self-care front and center during December, or any other busy time in your life! See the show notes for information on getting the companion worksheets, and join us over at the new, private Facebook group for support and community, as we take the next small step on our health journeys!

LET’S TALK THE WALK!

• ***NEW*** Facebook Group for Our Community!
  • Join here for support, motivation and fun!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

• Request the COMPANION WORKSHEETS for making the holidays intentional and keeping our self-care on the list by EMAILING [email protected]
• The Book of Boundaries: Set the Limits That Will Set You Free, Melissa Urban

HOW TO SHARE WELLNESS WHILE WALKING

• 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
• Link for any podcast app: pod.link/walking – give it to friends or share on social media
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
• Thanks 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 Episodes 152-156, we talk about staying healthy in busy times, as part of our #healthywhilebusy Challenge! This informal challenge – through 5 mini-episodes – can be complemented by a worksheet which will help us determine our holiday values while keeping our self-care front and center during December, or any other busy time in your life! See the show notes for information on getting the companion worksheets, and join us over at the new, private Facebook group for support and community, as we take the next small step on our health journeys!

LET’S TALK THE WALK!

• ***NEW*** Facebook Group for Our Community!
  • Join here for support, motivation and fun!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Request the COMPANION WORKSHEETS for making the holidays intentional and keeping our self-care on the list by EMAILING [email protected]

HOW TO SHARE WELLNESS WHILE WALKING

• 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
• Link for any podcast app: pod.link/walking – give it to friends or share on social media
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
• Thanks 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 Episodes 152-156, we talk about staying healthy in busy times, as part of our #healthywhilebusy Challenge! This informal challenge – through 5 mini-episodes – can be complemented by a worksheet which will help us determine our holiday values while keeping our self-care front and center during December, or any other busy time in your life! See the show notes for information on getting the worksheets, and join us over at the new, private Facebook group for support and community, as we take the next small step on our health journeys!

LET’S TALK THE WALK!

• ***NEW*** Facebook Group for Our Community!
  • Join here for support, motivation and fun!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Request the COMPANION WORKSHEETS for making the holidays intentional and keeping our self-care on the list by EMAILING [email protected]

HOW TO SHARE WELLNESS WHILE WALKING

• 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
• Link for any podcast app: pod.link/walking – give it to friends or share on social media
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email!
• Thanks 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"!