Walking might just be the most powerful — and underrated — health tool we have. It’s free, simple, and built into our human design. Yet most of us aren’t walking nearly enough.

In this episode of The Real Human Health Lab, Oli breaks down the science behind walking and why it’s essential for:

Hormone balance & testosterone support

Cardiovascular & metabolic health

Mental health, creativity & stress reduction

Recovery & athletic performance

Longevity & resilience

You’ll Learn:

• Why morning light + walking is a circadian rhythm reset
• How a 15-minute post-meal walk reduces blood sugar spikes (DiPietro et al., 2013)
• Why walking speed is one of the strongest predictors of lifespan (Studenski et al., 2011)
• The role of walking in recovery, nervous system balance, and hormonal health
• Practical tips to hit 8,000–12,000 steps daily — without overthinking it

References:

• Pontzer, H. Burn. 2021
• DiPietro, L. et al. (2013). Walking reduces postprandial glucose levels. Diabetes Care
• Manson, J.E. et al. (2002). Walking vs vigorous exercise & cardiovascular events. NEJM
• Oppezzo, M. & Schwartz, D.L. (2014). Walking boosts creative thinking. J Exp Psychol
• Studenski, S. et al. (2011). Gait speed and survival in older adults. JAMA
• Chevalier, G. et al. (2015). Earthing and inflammation. J Inflamm Res

Challenge of the Week:

Walk at least 10 minutes after your biggest meal every day this week. Track your steps, track your mood — and see what changes.

👉 For full access to community challenges, private episodes, and coaching: patreon.com/RealHumanHealthLab

Train like a human. Recover like a human. Live like a human.