Cover art for podcast Wellness While Walking

Wellness While Walking

78 EpisodesProduced by Carolyn CohenWebsite

Inspiring, interesting, and funny news and stories about health and life are delivered to you by Health Coach Carolyn in this walking podcast. Your 30-minute movement venture will now be a a more social occasion! After 30 minutes, you will feel energized and renewed, having moved, learned, and laugh… read more

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73. Gut Health is Crucial for Overall Health with Doc Koz

June 9th, 2021


There's no such thing as health without a healthy gut! Join Dr. Peter Koslowski (or Doc Koz) and me as we wade through the digestive tract, and talk about what can go wrong and how to make it right for vibrant health …

72. Ageless Wellness Wisdom: A Conversation With Sarah Mikutel

June 2nd, 2021


We’ve got yet another tool in our toolkit to help us live our best lives. And this one’s an old one. Get moving or get comfy – you know yourself best …

71. Telomere Tell-All: Secrets Those Little DNA Caps Convey

May 26th, 2021


What can our collective telomeres tell us about our lives, our health and our longevity? We’ll back up a step, and talk about what they are and the …

70. My Blood Sugar Monitoring Experiment: The First Week With a Continuous Glucose Monitor

May 19th, 2021


Dr. Beverly Yates and I wrap up our conversation about Type 2 diabetes and blood sugar management. She reminds us that there is so much we can do to …

69. The Blood Sugar Roller Coaster: What It Is and How to Get Off of It!

May 12th, 2021


We chat with blood sugar expert, Dr. Beverly Yates about the epidemic of pre-diabetes and type 2 diabetes. Even if we’re far from the threshold of …

68.Lessons From a Robot + Our Self-Stories + Committed Action

May 5th, 2021


What might be getting in the way of progress on our health journey? We'll explore some options through the lens of Acceptance and Commitment Therapy (ACT), on our own and with Dr. Diana Hill. I'll let you in on the …

67. Feeling Overwhelmed, Distracted and Anxious? Dr. Diana Hill Joins us to Help

April 28th, 2021


Dr. Diana Hill and I talk about how, in our hectic lives, we can so easily get stressed, overwhelmed and disconnected from what is most important for us. Dr. Hill gives us many options for how we can use ACT principles …

66. Hope for Autoimmunity and Chronic Illness Plus Meet Fellow Walker, Caroline!

April 21st, 2021


Julie Michelson and I wrap up our conversation about autoimmunity and chronic illness, and though these conditions can be so debilitating, there’s …

65. Autoimmunity and Healing Potential: A Conversation with Julie Michelson

April 14th, 2021


Healing from autoimmune and chronic disease is the subject of my conversation with Julie Michelson. We talk about how Julie approaches making changes …

64. 3 Brain Benefits of Walking + Let’s Detox our Self-Talk

April 7th, 2021


Let science blow your mind! Walking is so beneficial, and the effects make it from our feet to our brains! Our brains are under attack by our modern lifestyle, so let today’s information be a hand behind our backs, …

63. Who’s Behind Our Food and Why Does It Matter: A Conversation with Nutritionist Nimisha Gandhi

March 31st, 2021


In honor of Cesar Chavez Day and Farmworkers Awareness Week in the US, we’re talking about the state of farming and its implications for farmworkers; for us, our food and our health; and for the planet. We learn from …

62. Lisa Woodruff of Organize 365 is in the House: Organizing and Health

March 24th, 2021


Lisa Woodruff of Organize 365 joins us today for a lot of conversation about organization, but so much more! She shares her love of learning, her business journey, coming to realizations about weight and health, and her …

61. Continuous Glucose Monitors, Naked Fruit + Walking Variety

March 17th, 2021


We introduce Continuous Glucose Monitors (CGMs), and what one user found about her daily mid-afternoon piece of fruit. We talk a bit about food combining and about remaining open-minded (with an embarrassing anecdote …

60. Lectin-Free/Plant Paradox Discussion Pt. 2 + Asking For Help + A Food Waste Tip

March 10th, 2021


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 …

59: Dietary Dogma, Being Open-Minded + Going Lectin-Free with Allana Pinkerton

March 3rd, 2021


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. …

58. Dr. Austin Perlmutter, Pt 2: A Roadmap for Flourishing from Brain Wash

February 24th, 2021


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 …

57. Getting Our Brains On Our Own Team with Dr. Austin Perlmutter, Co-Author of Brain Wash (Pt. 1)

February 17th, 2021


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 …

56. 3 Fats Facts + Clubhouse App + No Comparison!

February 10th, 2021


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 …

55. A Health Journey Unfolds: Perseverence and Leadership with Molly Watts

February 3rd, 2021


We talk Alcoholics Anonymous, finding what works best for us on any health journey, and regrouping, reframing, and re-starting. Molly Watts of …

54. Our Relationships With Alcohol + Dry January with Molly Watts - Part 1

January 27th, 2021


Molly Watts of The Breaking the Bottle Legacy podcast joins us today to talk about alcohol, related health myths, abstinence, Dry January, and other …

53. Goals Deep Dive: SMART, Big Hairy Audacious + Otherwise!

January 20th, 2021


Goals and resolutions are helpful constructs, and today, we deconstruct some of what makes goals more likely to be reached. SMART goals, Big Hairy …

52. Friluftsliv: Getting Outdoors More, No Matter the Weather with Oliver Luke Delorie

January 13th, 2021


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 …

51. 3 Shifts to Improve Resolutions + The Sleep/Diet Connection

January 6th, 2021


Goals, intentions, targets or resolutions? No matter -- these mindset and action shifts will help make all of them more attainable! Also, we cover …

PreAmble #2: One Last Look at Your 2020

December 30th, 2020


In this PreAmble episode, where I catch you briefly before you walk or otherwise do your thing, I urge one last look back at 2020 as we turn toward the future. Happy new year to you! See you in 2021!



50. 2020 in Hindsight + Looking Ahead: Wellness, Walking and the Wheel of Life

December 23rd, 2020


Looking backward to see where we've been, we focus on 2020 and the first year of the Wellness While Walking podcast, before turning our sights on the …

49: Walking Daily with Dana and Mary: #walk20in20

December 16th, 2020


Join a fun chat with two listeners who've walked EVERY DAY in 2020! How did they do it? Why did they do it? What can we learn about their efforts, practices, and the benefits they’ve derived from their daily outings?


48. Cooking in a Pandemic: Kitchen Mindset Upgrade with Karen of Healthy Gluten-Free Family

December 9th, 2020


Cooking during COVID makes us more flexible cooks, and we benefit from home-cooked meals to support our health. We dish on strategies for stress-free meals, and Karen shares her tips for shopping for veggies. I talk …

47: Tips and Tricks for Making Cooking Manageable with Karen from Healthy Gluten-Free Family

December 2nd, 2020


Are you overwhelmed by cooking? So many of us are. My guest today helps us break down the kitchen overwhelm with some very doable strategies for making cooking more manageable, and tastier as well! Let’s dig in with …

46: Diet Soda, Love of Learning, + Gratitude for Health Care Workers

November 25th, 2020


Should I quit drinking diet soda? And if so, how??? What gets Carolyn up in the morning, and the power of our gratitude practice, especially for …

45. Our Daily Lives: Embracing + Elevating the Ordinary

November 18th, 2020


Can we shift our mindset around those pesky everyday tasks of life? Or change the way we do them so they are more fun? We might not ever embrace the …

44. 5 Paths to Wellness: Food, Movement, Stress Reduction, Sleep and Connection

November 11th, 2020


We break down fundamental wellness into categories, and have at them! Your mindset may be shifted as we talk healthy low-hanging fruit! Plus, I have …

43. The Case for Cooking (a bit!) + Resilience and Curiosity

November 4th, 2020


We chat about some reasons why we might consider cooking a bit more than we do. And then we tackle resilience and relying on our strengths to keep on …

42. Calories 101: To Count or Not to Count?

October 28th, 2020


Counting calories come to mind to many when the conversation turns to health and weight loss. But what are they really? And do we need to focus on them, or is worrying about calories a waste of time and energy? We’ll …

41. Departing Our Comfort Zones + Making New Friends

October 21st, 2020


Approaching life with curiosity and a growth mindset is correlated with wellbeing and life satisfaction. Those are the facts, but guest Terri from the Mixing Up Midlife podcast brings those ideas to life! Our …

40: The Ins and Outs of Coffee + Health and Health Decision-Making Clarity

October 14th, 2020


Episode 40: The Ins and Outs of Coffee and Health + Health Decision-Making Clarity

Is coffee good for us or should we quit drinking it? A …

39. My Coffee Journey: Flavored, Decaf, Rituals + A Wrong Turn

October 7th, 2020


We cover a lot of ground (he he) in this episode all about java! I've been around the block a few times when it comes to coffee. You'll hear all …

38: In Wellness + in Health: Walking, Cooking, Eating, + Learning Together

September 30th, 2020


What’s it like to live with a health coach? Our guest today tells all! Was he fully onboard or an unwitting accomplice? We'll find out today!



37. Math + Marcia Brady + “Just” Watch Your Language!

September 23rd, 2020


Are there investments we can make in our health now, especially for those of us who will spend more time indoors soon? We talk about how words – our …

36. To Snack or Not to Snack: Why, When and How + Dr. Rangan Chatterjee’s Take on “Snacks”

September 16th, 2020


Need a snack to get you to stave off hunger until the next meal? What are the right times to snack, and what’s a healthy snack if we’re partaking? We’ll talk specific snack ideas and recipes. We won't bite off more than …

35: Reducing Inflammation, Belly Fat + Sugary Drinks

September 9th, 2020


We break Dr. Elizabeth Boham's wisdom into possible next small steps! Not sure about how to attack the inflammation that brings on disease or makes a fight with Covid more challenging? Listen in for doable next steps!


34. All About Walking and the Wellness While Walking Podcast

September 4th, 2020


Molly Watts and I talk all about walking and the motivation behind my starting this podcast on her show, Live Happier Longer. 

You can order Molly's …

PreAmble #1: Walk Kick-off + Podcasts to Check Out + Strengths

August 26th, 2020


In this brief episode, I duck in for a quick hello - to perhaps kick off a walk (PRE AMBLE!) or other activity, or just to say hey! I mention two podcasts on which I was a guest recently, and we briefly introduced a …

33. Food as Medicine, Gratitude, Movement + More with Dr. Elizabeth Boham

August 19th, 2020


Dr. Elizabeth Boham joins us again in a continuation from last week, to talk about the need to bring nutrition into medicine, the exercise/movement …

32. Dr. Elizabeth Boham: Reducing Inflammation for Optimal Health

August 12th, 2020


Inflammation is at the root of many of our most feared diseases. Today, with guest Dr. Elizabeth Boham, we talk about the small steps we can take to reduce inflammation so that we reduce our risk of developing …

31: Chewing the Fat (+Protein+Carbs) for Better Health

August 5th, 2020


Improved nutrition, more mindful eating, increased satiety and possible reduction in rates of dementia are all possible outcomes of…. chewing our …

30: 6 Lessons I Learned at Weight Watchers® + Other Tidbits!

July 29th, 2020


What can we borrow from one of the best-known diet and weight loss programs in the world, Weight Watchers® (now WW), even if we aren’t interested in dieting? And then we’ll do some listener and reviewer shout-outs and …

29. Leafy Greens are Life + Emily’s Weight Loss Journey Epilogue

July 22nd, 2020


Weight loss, mindset shifts, fasting and knowing herself (AND working with a coach!) were all part of Emily’s journey, and we wrap up our discussion of it today. And we focus on greens -- leafy greens (said like, “Bond. …

28. Emily’s Journey: Intermittent Fasting, Yoga, Mindset and More!

July 15th, 2020


We're talking weight loss, wellness and mindset today as we listen to guest Emily Prokop talk about her health journey! I’m sure you’re going to appreciate that she shared details of her action steps and mindset, all …

27. Toxins Are Making Us Sick and Heavy: 5 Steps to Keep Them at Bay

July 8th, 2020


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26. 10,000 Steps: Myth or Mandate? Plus, Toxic Products on Your Shelves

July 1st, 2020


Is 10,000 steps the end-all/be-all? We’ll check that out, plus we’ll talk about some big news in the health world that happened this week, and what you can do about staying on your health journey! Oh, and listener …

25. We Could Be Dancin', Yeah!

June 24th, 2020


Like walking, dancing is another inborn aspect of our humanness, and offers a nice complement to walking – even if it’s just bopping around the house!

24. Variety (Good? Bad?) and Dwelling on our Wins

June 17th, 2020


Let's use the principles behind a varied diet for good, and avoid the downsides. Also, why do we have a tendency to gloss over our wins and progress? …

23. Intermittent Walking and Japan Wellness Insights

June 10th, 2020


There are so many benefits of walking – we talk about a few, and the idea of intermittent walking! Then we travel to Japan to learn about how the …

Micro Episode: Walking in Solidarity

June 3rd, 2020


We are taking a break this week to listen to other voices and reflect at this historic time. 

Please reach out:

22. Making Time for Health: Productivity Talk Continued!

May 27th, 2020


We take insights and tips from the productivity world to help us on our health journeys. Plus, a Wellness While Walking community is in the works!

21. Productivity and Purpose With Laura McClellan

May 20th, 2020


Productivity just to fit more stuff into our brimming days? Nope. Productivity for a purpose? Sign us up!



Share photos from your walk!

For each Monday that you either:

1) post a …

20. Getting Real About COVID-19 (and our general health)

May 13th, 2020


We take on a tough issue today, but we also discuss how we can take some steps to improve the situation.



Share a photo from your walk!

For each Monday that you either:

1) post a …

19. My Pre-Diabetes Story

May 6th, 2020


Pre-diabetes – millions have it, and almost none of them know they do. Listen to the story of Carolyn’s own diagnosis, and what happened next. Plus, …

18. Prioritizing Positivity, Fermented Foods and Some Photo Fun

April 29th, 2020


* Sorry for premature beep -- looking to fix and re-load!

Chasing happiness can backfire. Today, we talk about another approach to wellbeing and …

17. 5 Ways to Get Walking When You’re Not Feeling It

April 22nd, 2020


In this short episode, Carolyn helps the reluctant walker get out the door. If walking’s not your thing, apply the 5 steps to whatever is!



16. Anxiety in a Different Light with Dr. Jill Stoddard

April 15th, 2020


Anxiety in the time of coronavirus (and in normal life) is the topic of a conversation with Dr. Jill Stoddard. We talk about Acceptance and Commitment Therapy, and the wisdom (and sense of relief) of accepting anxiety …

15: Boost Immunity with Laughs, Tears and Water; Pets Helpful in a Crisis

April 8th, 2020


We discuss 3 easy ways to boost our immunity to the coronavirus, or any other virus. Dog owners walk more than other folks, and pets in general are …

14: Coronavirus Isolation, Curiosity, Gratitude and National Walking Day

April 1st, 2020


Fighting isolation through schedules, journaling and connection kicks off this episode. We also talk about the roles of cultivating gratitude and …

13. Slowing Down, Reaching Out, and Eating for Mood, Especially in a Crisis

March 25th, 2020


Keeping on top of our fundamentals and knowing ourselves are two keys to maintaining our wellbeing in a crisis. In this episode, we cover finding the silver linings in this and any situation for the benefit of our …

12. Coronavirus and Uncertainty: Taking Life Step by Step

March 18th, 2020


A lot has changed in the past week, and walking may now be an even bigger part of your routine. However, the stress and anxiety produced by the coronavirus (COVID-19) can be an obstacle; in this episode, we talk about …

11. Finding Our Tribe, Tough Love on Screens, Staying Healthy and Planning for Health

March 12th, 2020


Feeling part of a tribe is key to our wellbeing -- human beings want to belong to a tight community. We might think we don’t have the time to move our bodies, but new research says we spend 3+ hours a day on our screens …

10. Designing Your Path to Wellbeing

March 4th, 2020


Consider yourself the subject of your own lifestyle medicine experiment, becoming a study of 1. Address the low-hanging fruit of change by getting your Episode 1-10 Cheat Sheet, and don’t forget to tell a friend about …

9. 3 Simple Steps to Improving Our Lives Through Better Sleep

February 26th, 2020


Make sleep your superpower! How you sleep can affect the length of your life, and the quality of it! It contributes to your weight, your memory, your appearance, your physical health and your mental health. It’s …

8. Meditation and Mindfulness 101: What Are They and How To Do Them

February 19th, 2020


Meditation and mindfulness – what are they? The terms can mean so many things to so many people, but the science is clear: a small practice of it can …

7. Q&A: Fruit Sugar, Best Time to Walk and Is It Okay to Complain?

February 12th, 2020



SUMMARY - Episode 7

We tackle the topics of fruit and fruit sugar, the best time of day to walk, and complaining and venting in our first Q and A …

6. Decluttering for Health: What Does Organization Have To Do With It?

February 5th, 2020


Simplifying our spaces can have a huge impact on our health. We talk about organizing and decluttering for health – how to get started and what benefits to expect. And then we break down the idea of eating in …

5. 3 Easy Ways to Add More Vegetables to Our Diet and Designing Our Lives

January 29th, 2020


We make the case for adding more another vegetable or two into our diets, and then talk about how to do it seamlessly and deliciously! In the Destination: Life Design segment, we talk about setting up some boundaries …

4 How to be Happier: Taking Steps to Wellbeing

January 22nd, 2020


The science of wellbeing, Positive Psychology is an academic sub-discipline that can directly help us improve our lives and be happier! We delve a …

3 Chronic Disease (The Bad and the Good) and Mr. Rogers

January 15th, 2020


Chronic diseases have taken over as the primary causes of death in the developed world, and yet we seem ill-prepared to deal with them in our current healthcare system. But there is a silver lining in the bad news: we …

2 Moseying, Getting on Your Own List, A Crush and Cooking Under Pressure

January 8th, 2020



Getting on your own list is the battle cry for today’s episode, but we also cover new habits and finding your why’s and how’s. We discuss moseying, and how moving aimlessly is awesome, and also about a crush and its …

Bonus: How to Get Started Walking

January 1st, 2020


This reference bonus podcast gives you tools to get started walking, once you are cleared to do so by your doctor. Walking is the most natural form …

1 Our Wellness Walking Journeys

December 31st, 2019



We talk about how walking is the most natural form of movement for our bodies, and how “lifestyle walking” is likely enough exercise for many of us. We will touch on my journey back to health, which was comprised only …

Welcome to Wellness While Walking!

November 27th, 2019


Today, Carolyn explained her philosophy about a simple 30-minute walk being not just good enough, but great. There is much research to support that …

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