Walking is one of the most powerful yet simplest biohacks for improving health and lifespan. In this episode, we explore how something as simple as putting one foot in front of the other can lower the risk of heart disease, diabetes, cancer, and dementia—while also boosting mood, memory, creativity, and sleep. Learn why walking after eating is good for you and why walking makes us feel happy.

From reducing stress hormones to protecting our cells against aging, walking is something we should all be doing more of if we want to live longer, healthier and happier. Discover how many steps really matter, why pace counts, and easy ways to weave more walking into daily life.

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Research Sources

association between daily step count and all-cause and cardiovascular mortality: a meta-analysis | European Journal of Preventive Cardiology | Oxford Academic

Does Physical Activity Increase Life Expectancy? A Review of the Literature - Reimers - 2012 - Journal of Aging Research

The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics - PMC

Impact of post-meal and one-time daily exercise in patient with type 2 diabetes mellitus: a randomized crossover study | Diabetology & Metabolic Syndrome

Exercising to Relax - Harvard Health Publishing

Stanford study finds walking improves creativity

Low-intensity daily walking activity is associated with hippocampal volume in older adults - PMC

Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis - The Lancet Public Health

Walk faster, live longer: How just 15 minutes a day can boost lifespan | ScienceDaily

Daily Step Count and Depression in Adults: A Systematic Review and Meta-Analysis | Public Health | JAMA Network Open

Can brisk walking reduce your biological age? - BHF

The relationship between mitochondrial function and walking performance in older adults with a wide range of physical function - PMC

Telomeres and Mitochondrial Metabolism: Implications for Cellular Senescence and Age-related Diseases - PMC