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. A Vision of the Future, Pt 2 — How Do We Heal Trauma?; Jealousy, Identity & Your Destiny

    Apr 29

    A Vision of the Future, Pt 2 — How Do We Heal Trauma?; Jealousy, Identity & Your Destiny

    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 (Building Strength You Can Trust), here is the link to learn more and join the waiting list. I'd love to have you! xJ

    1h 28m
  2. Trailer — The WellyWalk Podcast with Jennifer Palmer

    Trailer

    Trailer — The WellyWalk Podcast with Jennifer Palmer

    I had a moment, mid-surgery prep, when the doctor told me I'd need four to six weeks in bed. And I thought — oh thank God. 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 called it fine. This podcast is about the year I spent figuring that out. The neuroscience, the ancient philosophy, the psychopomps who showed up exactly when I needed them. The moment I stormed into my husband's study shaking and said — things cannot go back to the way they were. They didn't. Come walk with me. I promise laughter, heaping scoops of curious revelation, and at least one episode about sleep that will change your life. Get your boots on. Easy does it. Let's put some welly into it. 🥾

    2 min
  3. The Tao of Do Nothing — Sleep Part 4: Microsleeps & What Not to Do When Sleep Deprived

    Mar 26

    The Tao of Do Nothing — Sleep Part 4: Microsleeps & What Not to Do When Sleep Deprived

    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

    34 min
  4. A Vision of the Future, Part 1- How Not to Repeat a Midlife Crisis

    Mar 6

    A Vision of the Future, Part 1- How Not to Repeat a Midlife Crisis

    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.

    1h 27m
  5. What the World Needs Now; Sleep, Part 3

    Feb 5

    What the World Needs Now; Sleep, Part 3

    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

    1h 46m
  6. The Ropes: A January Welly-ness Check-In

    Jan 26

    The Ropes: A January Welly-ness Check-In

    How is January treating you all? I’ve had a bit of a January surprise myself — a hiccup, an unexpected event — and in this short check-in episode I wanted to let you know what’s been going on. There’s a little boob report, and also a bit of a January Welly-ness check-in. January can be a strange month — a little bleak, a little heavy, and often harder than we expect. So I wanted to share some of 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. The question is: Can we make January sparkle like the star it is? Perspective, as always, is our friend.

    43 min
  7. An Orthosomniac in the Garden; Sleep, Part 2

    12/19/2025

    An Orthosomniac in the Garden; Sleep, Part 2

    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 outcomes https://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

    1h 28m
  8. Got Sleep?: Sleep, Part 1

    11/22/2025

    Got Sleep?: Sleep, Part 1

    This is the first in a two-part series on something I am absolutely obsessed with. Sleep. It’s the most powerful tool for performance, the most potent medicine for your health, and the quiet foundation for learning, creativity, emotional stability, and even spiritual growth. So the question is simple: Got sleep? In this first episode I introduce my psychopomps of sleep and explore the basics: • why we sleep • the architecture of sleep • how to know whether you’re actually getting what scientists consider good sleep In Part 2 we’ll get into the nitty-gritty of what people call sleep hygiene — how the choices you make from the moment you wake up affect your ability to fall asleep, stay asleep, and get truly restorative rest (while hopefully avoiding sleep anxiety along the way). If you want to geek out on sleep as much as I do, here are some of the books and podcasts I’ve been learning from. Matthew Walker — Why We Sleep Andrew Huberman — Huberman Lab Podcast• Sleep Toolkit: Tools for Optimizing Sleep• Master Your Sleep & Be More Alert When Awake• Guest Series with Dr. Matthew Walker Dr Rangan Chatterjee — Feel Better, Live More; Episode 250: Why Sleep Is the Most Important Pillar of Health (with Matthew Walker) Morningness-Eveningness Questionnaire (MEQ) https://qxmd.com/calculate/calculator_829/morningness-eveningness-questionnaire-meq

    1h 28m
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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
    17
  • Rating
    Clean
  • Copyright
    © Jennifer Palmer
  • Show Website
    The WellyWalk Podcast