Dr. Steven Gundry’s Plant Paradox plan is the subject of the first part of the episode, building off of last week’s conversation with Allana Pinkerton about her new lectin-free e-cookbook. We also touch on the importance of getting ourselves on our own list, and then talk about an easy way we can have a positive impact on our planet.

LET’S TALK THE WALK!

• 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: Carolyn Cohen or @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

DR. STEVEN GUNDRY'S PLANT PARADOX AND LECTIN-FREE LIVING

Allana Pinkerton Cookbook and Resources

• https://www.facebook.com/lifewithallana
• https://www.instagram.com/life.with.allana/
• https://www.linkedin.com/in/allanapinkerton/
• Allana’s e-cookbook, My Lectin-Free Kitchen

Dr. Steven Gundry

• The Plant Paradox, Dr. Steven Gundry
• The Plant Paradox Cookbook, Dr. Steven Gundry

More on Plant Compounds

• How Deer Eat Poisonous Plants, alaska.gov
• What is a Nightshade Sensitivity? amymyermd,.com
• Lectin Diet: Benefits, Risks, Food Choices and More, everydayhealth.com

FOOD WASTE AND KITCHEN COMPOSTING

• Oxo Good Grips Easy-Clean Compost Bin
• Liner Bags for Counter Compost Bin
• Food Loss and Waste, fda.gov

CLUBHOUSE: NEW APP AND PLATFORM

• Clubhouse is currently open with an invitation and on an iOS device
• Before you request an invitation, download the Clubhouse: Drop-in Audio app to your device, and reserve your username
• Here’s an article about the app from Vogue
  • • https://www.vogue.com/article/everything-you-need-to-know-about-clubhouse
• If that doesn’t result in an invitation, and you’re still interested in one, please email me at [email protected] with the following:

• Please link to a review for Wellness While Walking on Apple Podcasts 
• Please let me know 3 topics or questions you’d like Wellness While Walking to address in the future
• Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there’s no correct answer to this question!)
• I’ll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I’ll continue to select listeners at random
• Thanks for your interest!

DISCLAIMER

Neither I nor most 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.

We dip our toes in the morass of closed-mindedness and diet dogma, as we talk about the teachings of Dr. Austin Perlmutter once again to wrap up our coverage of his work – for now! And then we dive into the work of Dr. Steven Gundry and lectins: we talk to Allana Pinkerton about her health journey and thriving business focusing on cooking and living lectin-free.

LET’S TALK THE WALK!

• 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)

Allana Pinkerton and Dr. Gundry’s Lectin-Free Program

• Allana's Facebook page
• Allana's Instagram account
• Allana on LinkedIn
• Allana’s e-cookbook, My Lectin-Free Kitchen
• The Plant Paradox, Dr. Steven Gundry
• The Plant Paradox Cookbook, Dr. Steven Gundry

Dietary Dogma, Being Open-Minded, and Our Health and Wellbeing with Dr. Austin Perlmutter

• Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness, by Drs. David and Austin Perlmutter
• Dr. Austin Perlmutter on Instagram
• Dr. Austin Perlmutter on YouTube
• Dr. Austin Perlmutter is on Clubhouse!
• Dr. Austin Perlmutter's Get the Stuck Out Podcast
• Think Again: The Power of Knowing What You Don't Know, Adam Grant

*Clubhouse: The New App and Platform

• Clubhouse is currently open with an invitation and on an iOS device
• Before you request an invitation, download the Clubhouse: Drop-in Audio app to your device, and reserve your username
• (Here’s an article about the app from Vogue)

https://www.vogue.com/article/everything-you-need-to-know-about-clubhouse

If that doesn’t result in an invitation, and you’re still interested in one, please email me at [email protected] with the following:

Please link to a review for Wellness While Walking on Apple Podcasts or on Spotify

• Please let me know 3 topics or questions you’d like Wellness While Walking to address in the future
• Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there’s no correct answer to this question!)
• I’ll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I’ll continue to select listeners at random
• Thanks for your interest!

DISCLAIMER

Neither I nor most 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.

Want to be healthier, happier and make a bigger difference in the world? Focusing on the brain can help us with those goals and more! There’s a disconnect between how our brains were designed and what our lives require of them, but with some fine-tuning, we can get out of our own way – or get unstuck – in order to thrive. Tune in for a roadmap of the way forward to flourishing!

LET’S TALK THE WALK!

• 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)

Brain Science and Our Health and Wellbeing with Dr. Austin Perlmutter

• Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness, by Drs. David and Austin Perlmutter
• Dr. Austin Perlmutter on Instagram
• Dr. Austin Perlmutter on YouTube
• Dr. Austin Perlmutter is on Clubhouse!
• Dr. Austin Perlmutter's Get the Stuck Out Podcast

Clubhouse: The New App and Platform

• Clubhouse is currently available with an invitation and on an iOS device
• Before you request an invitation from Wellness While Walking, download the Clubhouse: Drop-in Audio app to your device, and reserve your username
• (Here’s an article about the app from Vogue)
  • https://www.vogue.com/article/everything-you-need-to-know-about-clubhouse
• If that doesn’t result in an invitation, and you’re still interested in one, please email me at [email protected] with the following:
  • Please link to a review for Wellness While Walking on Apple Podcasts or on Spotify
  • Please let me know 3 topics or questions you’d like Wellness While Walking to address in the future
  • Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there’s no correct answer to this question!)
• I’ll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I’ll continue to select listeners at random
• Thanks for your interest!

DISCLAIMER

Neither I nor most 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.

Our brains aren’t functioning properly, and this has a tremendous impact on our day-to-day decisions and lives. Dr. Austin Perlmutter shares with us – in an understandable way – what’s going wrong in our brains, and how that leaves us stuck and disconnected. We dive into the book he's co-written with his father, Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness. Don’t miss this critical conversation, where we touch on empathy, narcissism, nature, eating, sleeping, our focus and attention, and the optimism we should have about getting our brain on our team! 

LET’S TALK THE WALK!

• 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)

Brain Science and Our Health and Wellbeing with Dr. Austin Perlmutter

• Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness, by Drs. David and Austin Perlmutter
• Dr. Austin Perlmutter on Instagram
• Dr. Austin Perlmutter on YouTube
• Dr. Austin Perlmutter is on Clubhouse!

Clubhouse: The New App and Platform

• Clubhouse is currently available with an invitation and on an iOS device
• Before you request an invitation from Wellness While Walking, download the Clubhouse: Drop-in Audio app to your device, and reserve your username
• (Here’s an article about the app from Vogue)
  • https://www.vogue.com/article/everything-you-need-to-know-about-clubhouse
• If that doesn’t result in an invitation, and you’re still interested in one, please email me at [email protected] with the following:
  • Please link to a review for Wellness While Walking on Apple Podcasts or on Spotify
  • Please let me know 3 topics or questions you’d like Wellness While Walking to address in the future
  • Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there’s no correct answer to this question!)
• I’ll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I’ll continue to select listeners at random
• Thanks for your interest!

DISCLAIMER

Neither I nor most 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.

We tackle some fat fears and falsities, trying to make up for the decades when dietary fats were demonized. Then, do we judge ourselves too harshly, especially as it relates to those with whom we compare our progress and achievements? We’ll discuss that mindset and how to shift it for more happiness and wellbeing. And then, we talk about Clubhouse, a new social media app (did you know we needed another one?!?) -- see the notes if you're interested in being considered for an invitation!

LET’S TALK THE WALK!

• 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)

Comparison Pitfalls

• Why Bronze Medalists Are Happier Than Silver Winners, scientificamerican.com
• What Bronze Medalists Can Teach You About How to be Happier, inc.com

Fats is Not A Four-Letter Word

• Seven Countries Study Wikipedia
• Impact of Dietary Fats on Brain Functions, Current Neuropharmacology, August 2018, Chianese et al, https://www.ncbi.nlm.nih.gov/
• Recent Study Adds Weight to the Low Carb vs. Low Fat Debate, heart.org
• 5 Studies on the Mediterranean Diet – Does It Work? healthline.com
• Healthy Fats: What You Need to Know, chriskresser.com
• 5 Signs You’re Not Getting Enough Fat in Your Diet, healthline.com
• The Keto Way: What If Meat is our Healthiest Diet? wsj.com

Clubhouse: The New App and Platform

• Clubhouse is currently open with an invitation and on an iOS device
• Before you request an invitation, download the Clubhouse: Drop-in Audio app to your device, and reserve your username
  • (Here’s an article about the app from Vogue)
• If that doesn’t result in an invitation, and you’re still interested in one, please email me at [email protected] with the following:
  • Please link to a review for Wellness While Walking on Apple Podcasts or on Spotify
  • Please let me know 3 topics or questions you’d like Wellness While Walking to address in the future
  • Please let me know if you follow me on Facebook, Instagram, and/or Pinterest, and if not, whether you use these platforms (there’s no correct answer to this question!)
  • I’ll choose at least 3 listeners at random from those who qualify to receive an invitation; as I get more invitations, I’ll continue to select listeners at random
  • Thanks for your interest!

DISCLAIMER

Neither I nor most 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.

We talk Alcoholics Anonymous, finding what works best for us on any health journey, and regrouping, reframing, and re-starting. Molly Watts of Breaking the Bottle Legacy joins us again to share her journey, and we can all learn something from this conversation.

LET’S TALK THE WALK!

• 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)

ABOUT MOLLY

• Breaking the Bottle Legacy podcast
• Molly Watts website and Alcohol Truths: How Much is Safe?
• Breaking the Bottle Legacy Facebook group
• Live HAPPIER Longer podcast

MORE ON ALCOHOL - See Your Physician Before Making Changes

• Excessive Alcohol Use, cdc.gov
• Understanding Alcohol Use Disorder (PDF available), niaaa.nih.gov
• HAMS – Harm Reduction from Alcohol website
• How to Change Your Drinking, Ken Anderson
• Alcohol Explained, William Porter
• This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness and Change Your Life, Annie Grace
• Rachel Hart Take a Break From Drinking podcast
• Alcoholics Anonymous 

DISCLAIMER

Neither I nor most 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.

Molly Watts of The Breaking the Bottle Legacy podcast joins us today to talk about alcohol, related health myths, abstinence, Dry January, and other approaches. Molly bravely shares her journey, which started as the child of a parent who struggled with alcohol use disorder and then went on to include her own tumultuous relationship with alcohol. Molly brings positivity, resilience, and hope to a complex subject. 

LET’S TALK THE WALK!

• 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)

ABOUT MOLLY

• Breaking the Bottle Legacy podcast
• Molly Watts website and Alcohol Truths: How Much is Safe?
• Breaking the Bottle Legacy Facebook group
• Live HAPPIER Longer podcast

MORE ON ALCOHOL - See Your Physician Before Making Changes

• Excessive Alcohol Use, cdc.gov
• Understanding Alcohol Use Disorder (PDF available), niaaa.nih.gov
• HAMS – Harm Reduction from Alcohol website
• How to Change Your Drinking, Ken Anderson
• Alcohol Explained, William Porter
• This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness and Change Your Life, Annie Grace
• Rachel Hart Take a Break From Drinking podcast
• Alcoholics Anonymous 

DISCLAIMER

Neither I nor most 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.

Goals and resolutions are helpful constructs, and today, we deconstruct some of what makes goals more likely to be reached. SMART goals, Big Hairy Audacious goals, and where goals fit with our life’s purpose and our habits are all topics on the table today! We also dip our toes into the diet/diet culture/body positivity/healthy habit change/Lizzo-Jillian Michaels dust-up. Lace up and join in! 

LET’S TALK THE WALK!

• 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)

Sharing Wellness While Walking with a Friend

• Tell a friend about the podcast!
  • If you need to guide them on downloading podcasts in total, check out this step-by-step tutorial at www.gretchenrubin.com all things podcast listening are explained (feel free to rate, review and subscribe to WWW while you’re there!)
  • Almost all phones now come with a podcast app built-in: go, podcasts!
• Share a screenshot of Wellness While Walking on your social media
  • This could be a screenshot of the podcast playing on your phone, or you could share some of Wellness While Walking’s social media posts right to your own account
  • Please message me on Facebook or Instagram if you want me to share a screen shot for you to post!
• Send them to www.wellnesswhilewalking.com
  • All the episodes (and the show notes) are there
• THANK YOU!! <3

Goals

• S.M.A.R.T. Goals
  • Specific, Measurable, Achievable/Attainable, Realistic+Relevant, Timely
• Big Hairy Audacious Goals – see Built to Last, Jim Collins
• What Do Scientists Know About Finding Purpose in Life? pyschologytoday.com
• Rebel Wilson Reveals All the Weight Loss Tips That Helped Her Lose 60 Pounds in 2020, prevention.com
• Rebel Wilson Says This “Free, Safe” Exercise Helped Her Lose 60 Pounds in a Year, prevention.com
  • From the article: “My biggest tip, guys, is get out there and walk.” (SMILE!)
• Rebel Wilson Instagram Live video, December 1, 2020
• Controlling Your Blood Sugar Can Improve Your PCOS and Hormone Imbalance, clevelandclinic.org

Body Positivity

• Waist-Hip Ratio and Cognitive Ability, Evolution and Human Behavior Journal via sciencedirect.com
• The Development of Babies’ Brains Relies Directly on Fat From the Mother’s Bottom and Thighs, zmescience.com

DISCLAIMER

Neither I nor most 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.

Can our Norwegian friends help us shift our mindset about spending more time outdoors, no matter the weather? How can we enjoy nature more, on our own terms? What are some baby steps we can take if we're just starting this journey? Join my conversation with author Oliver Luke Delorie as we explore Friluftsliv!

LET’S TALK THE WALK!

• 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)

FRILUFTSLIV

• “What is ‘friluftsliv’? How an Idea of Outdoor Living Could Help Us This Winter,” nationalgeographic.com
• Friluftsliv: Connect With Nature the Norwegian Way, Oliver Luke Delorie
• There’s No Such Thing as Bad Weather: A Scandinavian Mom’s Secrets for Raising Healthy, Resilient, and Confident Kids (from Friluftsliv to Hygge), Linda McGurk

DISCLAIMER

Neither I nor most 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.

Goals, intentions, targets or resolutions? No matter -- these mindset and action shifts will help make all of them more attainable! Also, we cover the relationship between sleep and diet, as we talk about how there are so many components of health and wellbeing.

LET’S TALK THE WALK!

• 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)

Mindset Shifts: Making our goals, intentions, targets  and resolutions more successful

• Progress Principle book, Teresa Amabile.

Sleep and Diet

• Joint Associations Of Accelerometer-Measured Physical Activity And Sedentary Time With All-Cause Mortality: A Harmonised Meta-Analysis In More Than 44 000 Middle-Aged And Older Individuals, bmj.com
• Reciprocal Roles of Sleep and Diet in Cardiovascular Health: A Review of Recent Evidence and a Potential Mechanism, https://www.ncbi.nlm.nih.gov/
• Effects of Diet on Sleep Quality, academic.oup.com
• Wellness While Walking -- Episode 9
• Wellness While Walking -- Episode 44
• How Foods May Affect Our Sleep, nyt.com
• Yes, Many of Us Are Stress-Eating and Gaining Weight in the Pandemic, nyt.com

DISCLAIMER

Neither I nor most 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.