The WellyWalk Podcast

Jennifer Palmer
  • 5.0 (4)
  • Self-Improvement
  • Updated Weekly

You ready to walk the walk? I'm Jennifer Palmer and this podcast is about us, you and me, creating change in our lives. It emerged from my own unravelling — kicking, screaming, yet determined to figure out what Purpose is and how we can get some. I've spent the last few years sifting through the advice being blown at us from every which way. I've become fascinated by the neuroscience of change and how we can harness our own innate powers — dormant, rusty, but there — to redefine ourselves and our destinies. So get your boots on, easy does it. Let's put some welly into it. 🥾

  1. Jun 26

    Movement as Medicine & Magic — The Neuroscience of Why Pilates Heals (S2 E1)

    I'm back. Three months off, one enormous project, with lots and lots of exciting learning about why movement is so much more than exercise. This episode is about the magic I felt the first time I did Pilates in an attic with a reformer and a friend; how I felt the clouds parting, the gremlins settling down, and something transcendental happening. I couldn't explain it nor could I stop chasing it. Now I can explain it. And it relates to so much more than Pilates. We cover: -why getting intellectual about movement can make you worse at it (and what to do instead). -How stretching your fascia reduces inflammation. -The foam rolling study that proved attentive movement can work as well as antidepressants. -A crash course in Polyvagal Theory (the three modes of your nervous system) and how to become its operator as opposed to its victim. -Why Pilates breathing regulates your nervous system. And I introduce the thing I've been feverishly working on: my first ever online Pilates course, Strength You Can Trust. Foundational classical Pilates infused with neuroscience and biomechanics. It's the things I want all my clients to know first. And everyone in the world to try. Open now. Use code WELLY15 for 15% off. Next episodes: the science of manifestation, money mindset, how to build confidence, and a wild weekend in Milan. See you there. 🥾 📚 References:— Robert Schleip: Thinking Practitioner Podcast, ep. 144— Deb Dana: On Being Podcast — Become an Active Operator of Your Nervous System— Strength You Can Trust: lightwellpilates.com/strength — code WELLY15 for 15% off — Twenty One Pilots, Stressed Out: https://youtu.be/pXRviuL6vMY?si=KNSm3TgKxXH1Yy8d

  2. Apr 29

    How Do We Heal Trauma? — Jealousy, Identity & A Vision of the Future, Pt. 2 (S1 E16)

    We have unfinished business, you and I. Continuing from A Vision of the Future Part 1 — where we discovered the necessary steps to solving a life crisis (quarter, third, half, three-quarter) — I realise there's one step I keep skipping. The root of it. The thing underneath everything else: We need to heal our trauma. But how? In this episode I journey to London to find myself — and find my body revolting instead. We learn about the ingredients of a healthy personal narrative, and why doing this well sets the course for your entire future. We talk about jealousy, how to use it as a compass rather than a curse, and the maps — several of them — that show us the way. Your story is your destiny. Join me. Boots on. It's gonna be muddy. 🥾 📚 References:— Dr K / Dr Alok Kanojia: Diary of a CEO — 'The Brain Rot Dr'— The Artist's Way, Julia Cameron— The Element, Ken Robinson— The Luck Factor, Richard Wiseman— New Scientist: 'How to Think About the Human Mind'— Healthy Minds Project / Cortland Dahl: healthyminds.org— My Brilliant Friend, Elena Ferrante Stay tuned for the next episode: personality, habits, and how they connect to identity. Plus — Dr Tara Swart and manifestation. Things are getting interesting. And if you are interested in my Pilates course (Strength You Can Trust), here is the link to learn more. I'd love to have you! xJ --- side note: if any of this has you curious about developing your mind-body connection — Strength You Can Trust is where we get into the neuroscience and the why behind the Pilates method, not just the how. Connect with me here — https://lightwellpilates.com/strength

    How Do We Heal Trauma? — Jealousy, Identity & A Vision of the Future, Pt. 2 (S1 E16)

  3. Trailer

    Trailer — The WellyWalk Podcast with Jennifer Palmer

    There was a moment, before my surgery, when the doctor told me I'd need four to six weeks in bed.And I thought--- Oh my god, thank you! Thank you so so much.This moment struck me. It was an indictment of the place I had got to. I had been diagnosed with breast cancer and it felt as if the universe was issuing a stark warning but also giving me what I had wanted so badly: a break. A moment to stop and think. And to make right.That's where I was.I'm Jennifer Palmer — screenwriter, actor, Pilates teacher, mother of two. And for a long time, a person who had completely ground herself into the ground and thought that was just fine.This podcast is about the year I spent figuring out that that is not ok and what to do about it. It's about the neuroscience of change, philosophy, behavioural theories, the physicality of wellness, also the psychopomps who kept showing up right on cue, pointing me in the direction I needed to go. It's about the moment I stormed into my husband's study, shaking and said — things cannot go back to the way they were.They didn't.WellyWalk is a story-driven podcast about transformation — what blocks us, what science and ancient wisdom have to offer, and how to build the courage necessary to become our best selves. This is how we help the world.Start from Episode 1 — it's a journey: 🎧 http://podfollow.com/1800906116💙 Subscribe, follow, share — and get your boots on 🥾 --- PS if any of my podcast has you curious about developing your mind-body connection — Strength You Can Trust is where we get into the neuroscience and the why behind the Pilates method, not just the how. Connect with me here — https://lightwellpilates.com/strength

    Trailer — The WellyWalk Podcast with Jennifer Palmer

  4. Mar 26

    The Tao of Do Nothing — Sleep, Part 4: Microsleeps and What Not to Do When You're Sleep Deprived (S1 E15)

    It started with a birthday party. It ended with me realising I should not have driven my son anywhere that morning. Which reminded me that I never told you something really important. Matthew Walker has a phrase for what to do after a night of terrible sleep: Do Nothing. Counterintuitive, slightly torturous, and genuinely effective. In this bonus episode we cover: what not to do when you're sleep deprived (and why your brain will confidently lie to you about how fine you are), and what you actually can do to recover in one day instead of spending a week in a fog. Also — microsleeps. The thing that is so dangerous, not just for you but for everyone around you, that you are probably doing anyway because you feel absolutely fine. You are not fine. Stay tuned for the next episode: A Vision of the Future, Part 2 — jealousy, identity, your destiny, and how it all figures into healing your trauma. xJ 📚 References:— Why We Sleep, Matthew Walker— The Matt Walker Podcast, #117: Can Creatine & Exercise Overcome Sleep Deprivation?— Huberman Lab: Dr. Matt Walker — Protocols to Improve Your Sleep (Episode 2)— Huberman Lab: Female-Specific Exercise & Nutrition — Dr. Stacy Sims --- side note: if any of this has you curious about developing your mind-body connection — Strength You Can Trust is where we get into the neuroscience and the why behind the Pilates method, not just the how. Connect with me here — https://lightwellpilates.com/strength

    The Tao of Do Nothing — Sleep, Part 4: Microsleeps and What Not to Do When You're Sleep Deprived (S1 E15)

  5. Mar 6

    A Vision of the Future, Part 1: How Not to Repeat a Midlife Crisis (S1 E14)

    This is a big one — the episode I’ve been building toward since the very beginning. In it we start exploring how to navigate a quarter-life, third-life, or midlife crisis successfully… so you don’t end up repeating the grade. And yes — there does appear to be an order to the process. In this episode we begin unpacking a concept called “Loss of the Future Dimension” and what it can mean for people carrying trauma or unresolved experiences in their past. Along the way we also explore: • what anger might actually be trying to tell you• whether Reiki is fluff, science… or something in between• how your money mindset fits into the picture of personal change Much of the thinking behind this episode comes from the work of Dr Alok Kanojia (Dr K / Healthy Gamer), whose insights into psychology and personal development have been incredibly influential for me. I’m deeply grateful for the extraordinary amount of knowledge he has shared publicly across his website and many platforms. Referenced in this episode Dr K — Healthy GamerDiary of a CEO: “The Brain Rot Doctor: We're All Getting More Narcissistic”Huberman Lab Podcast: Unlearn Negative Thoughts & Behaviour Patterns with Dr Alok KanojiaIn the next episode we’ll pick up where this one left off, delving in to the big question: how do we heal from trauma??? — and begin exploring what it actually means to create a vision of the future that fits who you really are. --- side note: if any of this has you curious about developing your mind-body connection — Strength You Can Trust is where we get into the neuroscience and the why behind the Pilates method, not just the how. Connect with me here — ⁠https://lightwellpilates.com/strength⁠

    A Vision of the Future, Part 1: How Not to Repeat a Midlife Crisis (S1 E14)

  6. Feb 5

    What the World Needs Now: Napping, Lucid Dreams, and Sleep in Perimenopause (Sleep, Part 3) (S1 E13)

    Welcome back to the WellyWalk — this is the third and final episode in our little sleep odyssey. We made it! In Part 1 (Got Sleep?) we explored what sleep actually is and why it matters so much — because, quite simply, sleep is the bedrock of our health and affects almost everything. In Part 2 (An Orthosomniac in the Garden) we looked at how our behaviours during the day shape our ability to sleep at night, and we explored some of the key tools of sleep hygiene. In this final episode we gather up the remaining pieces of the puzzle — a bit of a delightful sleep potpourri — including: • a few more powerful sleep hygiene tools• the science (and art) of napping• dreams and lucid dreaming• school start times and what they may be doing to our teenagers• sleep during perimenopause and menopause, and whether supplements can help As with the previous episodes, enormous thanks go to my psychopomps of sleep — Matthew Walker and Andrew Huberman — whose work has done so much to educate the public about the beauty, importance, and complexity of sleep. If you know someone struggling with sleep — or someone who wants to improve their health, focus, creativity, and general wellbeing — feel free to share this three-part series with them. And stay tuned: the next episode brings us back into the fray of my ongoing midlife adventure and to the next members of my pantheon of psychopomps guiding the way toward Welly. References: The Matthew Walker Podcast: Insomnia v Exercise: Sleep and Exercise pt 1, 2, &3HRT reality v fears https://peterattiamd.com/rachelrubin/ Yoga Nidra with Swami Janakananda: https://open.spotify.com/track/7jQmbTq9cPTo5ZBsRneoXB?si=717380c41d27418a Yoga Nidra with Ally: https://allyboothroyd.com/30-minute-yoga-nidra-for-deep-relaxation/ Non Sleep Deep Rest with Andrew Huberman: https://www.youtube.com/watch?v=AKGrmY8OSHM James Nestor's book Breath, in which you can learn about mouth taping and sleep apnea (also the power of breathwork) https://www.mrjamesnestor.com/breath-book Matthew Walker's book, Why We Sleep Andrew Huberman, Huberman Lab Podcast: Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake TimingEssentials: Master Your Sleep & Be More Alert When AwakeMatt Walker, The Science & Practice of Perfecting Your Sleep | Huberman Lab EssentialsGuest Series | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep NeedsGuest Series | Dr. Matthew Walker: Protocols to Improve Your SleepGuest Series | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time CaffeineGuest Series | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & MemoryGuest Series | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional RegulationGuest Series | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid DreamingUsing Red Light to Improve Metabolism & the Harmful Effects of LEDs| Dr Glen Jeffrey PhD--- side note: if you are seeking my Pilates course, Strength You Can Trust, where we explore the the neuroscience of movement, biomechanics, and the why behind every exercise, connect with me here -https://lightwellpilates.com/strength

    What the World Needs Now: Napping, Lucid Dreams, and Sleep in Perimenopause (Sleep, Part 3) (S1 E13)

  7. Jan 26

    The Ropes: A January Reset for the Post-Holiday Slump (Welly-ness Check-In) (S1 E12)

    January can be bleak, heavy, and harder than we expect — and this January brought its own surprise, plus a little boob report. In this short check-in, I share the small tools and practices that have been helping me navigate the highs and lows (mostly lows, let's be honest) of this poor, down-and-out month. Can we make January sparkle like the star it is? Perspective, as always, is our friend. --- side note: if any of this has you curious about developing your mind-body connection — Strength You Can Trust is where we get into the neuroscience and the why behind the Pilates method, not just the how. Connect with me here — ⁠https://lightwellpilates.com/strength⁠

    The Ropes: A January Reset for the Post-Holiday Slump (Welly-ness Check-In) (S1 E12)

  8. 12/19/2025

    An Orthosomniac in the Garden: Sleep Hygiene and the Data That Bites (Sleep, Part 2) (S1 E11)

    Hello all — This is Part 2 of my little triptych on sleep and sleep hygiene. In the previous episode we talked about why sleep matters (hint: it’s the bedrock of your health), what’s actually happening in the brain during sleep, and how to tell whether your sleep is truly restorative. In this episode we move into the practical side of things: sleep hygiene. We start with the big picture of the 24-hour cycle, the forces that shape your sleep, and then unpack Matthew Walker’s core sleep protocols — the habits that help you fall asleep, stay asleep, and get genuinely restorative rest. But… Beware the orthosomniac, my son! The data that bites,the hours that tick… How do we walk the fine line of tending to our sleep whilst avoiding the trappings of sleep anxiety? As with the previous episode, much of what I’ve learned comes from my psychopomps of sleep: Matthew Walker and Andrew Huberman, both of whom have done extraordinary work helping the public understand the importance — and the majesty — of sleep. If you’d like to geek out further, here are some of the resources I’ve been learning from. Matthew Walker• Why We Sleep• The Matthew Walker Podcast Andrew Huberman — Huberman Lab Podcast• Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing• Master Your Sleep & Be More Alert When Awake• Guest Series with Dr Matthew Walker Dr Rangan Chatterjee — Feel Better, Live MoreEpisode 250: Why Sleep Is the Most Important Pillar of Health (with Matthew Walker) Nature Mental Health Study (2023)Light exposure patterns and mental health outcomeshttps://www.nature.com/articles/s44220-023-00135-8 If you're enjoying the podcast, please follow, subscribe, share, or leave a review. It really helps the show grow — and I always love hearing from you. x Jenny --- side note: if any of this has you curious about developing your mind-body connection — Strength You Can Trust is where we get into the neuroscience and the why behind the Pilates method, not just the how. Connect with me here — ⁠https://lightwellpilates.com/strength⁠

    An Orthosomniac in the Garden: Sleep Hygiene and the Data That Bites (Sleep, Part 2) (S1 E11)
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Trailer

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About

You ready to walk the walk? I'm Jennifer Palmer and this podcast is about us, you and me, creating change in our lives. It emerged from my own unravelling — kicking, screaming, yet determined to figure out what Purpose is and how we can get some. I've spent the last few years sifting through the advice being blown at us from every which way. I've become fascinated by the neuroscience of change and how we can harness our own innate powers — dormant, rusty, but there — to redefine ourselves and our destinies. So get your boots on, easy does it. Let's put some welly into it. 🥾

Information

  • Creator
    Jennifer Palmer
  • Years Active
    2025 - 2026
  • Episodes
    18
  • Rating
    Clean
  • Copyright
    © Jennifer Palmer
  • Show Website
    The WellyWalk Podcast