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Wellness While Walking

Wellness While Walking

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?!) Today is a terrific day to start so press "Follow" and then "Play," and let's do this, together!

586 - 354. Dementia Risk: The 3 Factors Worth Watching in Midlife
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  • 586 - 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!

    Joinherefor 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)

    HOW TO MEASURE YOUR WAIST-TO-HIP RATIO

    You’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 FAT

    Skinfold 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 AccuracyComparing Body Fat Testing Methods, bodyspec.comCan Skinfold Calipers Accurately Measure Body Fat Percentage?, cathe.comAvoiding 3 Things During Middle Age Is Linked to 13 More Years Without Dementia,nyulangone.org36 Holes in the Roof: The Dawn of the Era of Treatable and Preventable Alzheimer’s Disease, clinicaleducation.org2024 Lancet Commission underscores the potential for dementia risk reduction, identifying 14 modifiable risk factors across the life course, alzheimer-europe.orgBlood pressure reduction and all-cause dementia in people with uncontrolled hypertension, pubmed.ncbi.nlm.nih.govTop 10 prevention takeaways from the 2025 high blood pressure guideline, healio.comOmniHeart Feeding Study, acc.orgFull-fat cheese linked to a lower risk of dementia, lunduniversity.lu.seAerobic Exercise and Weight Loss in Adults: A Systematic Review and Dose-Response Meta-Analysis, pubmed.ncbi.nlm.nih.gov

    HOW TO RATE AND REVIEW WELLNESS WHILE WALKING

    How to Leave a Review on Apple Podcasts on Your iOS Device

      Open 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 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 mediaWellness While Walking on Spotify --click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks 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"!

    Wed, 04 Nov 2026 - 24min
  • 585 - 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

    Wed, 28 Oct 2026 - 05min
  • 584 - 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!

    Joinherefor 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)

    CHIP CONLEY

    Learning to Love Midlife, Chip ConleyModern Elder AcademyWisdom Well BlogHow Do You Define a Midlife Transition?

    HOW TO RATE AND REVIEW WELLNESS WHILE WALKING

    How to Leave a Review on Apple Podcasts on Your iOS Device

      Open 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 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 mediaWellness While Walking on Spotify --click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks 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"!

    Wed, 21 Oct 2026 - 37min
  • 583 - 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!

    Joinherefor 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)

    Back Pain and Sciatica with Joanna Fisher PT, DPT, OCS, FAAOMPT

    Fisher Physical TherapyJoanna on InstagramJoanna on YouTube - Exercises:

    Kettlebell Loaded Thoracic Rotation

    W Curl with Progression for Shoulder Stability, Rotator Cuff Activation & Overhead Control

    Halos for Shoulders

    Turkish Get Up

    Hip CARs at 6:17 of “10 Minute Movement Routine for People Who Sit All Day” Video

    Dynamic Hip Mobility Figure 4 Bridge

    Thoracic Extension

    Other 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 WALKING

    How to Leave a Review on Apple Podcasts on Your iOS Device

      Open 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 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 mediaWellness While Walking on Spotify --click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks 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"!

    Wed, 14 Oct 2026 - 35min
  • 582 - 351. Body Changes in Menopause: Joint Pain, Strength Training, and the Pelvic Floor with Joanna Fisher, DPT, OCS, FAAOMPT

    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!

    Joinherefor 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, FAAOMPT

    Fisher Physical TherapyJoanna on InstagramJoanna on YouTube - Exercises:

    Halos for Shoulders

    Turkish Get Up

    Hip CARs at 6:17 of “10 Minute Movement Routine for People Who Sit All Day” Video

    Dynamic Hip Mobility Figure 4 Bridge

    Thoracic Extension

    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 WALKING

    How to Leave a Review on Apple Podcasts on Your iOS Device

      Open 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 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 mediaWellness While Walking on Spotify --click the up arrow to share with a friend via text or email, or share to social mediaUse this universal link for any podcast app: pod.link/walking – give it to friends or share on social mediaTell your pal about the Wellness While Walking websiteThanks 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"!

    Wed, 07 Oct 2026 - 28min
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