Walking every day can reduce anxiety by lowering cortisol, releasing endorphins and serotonin, and activating the parasympathetic nervous system, the body's natural calming response. In this episode, Dave Miller explains the connection between daily walking and anxiety, drawing on his own experience and current research.

Does walking reduce anxiety? Research shows exercise, including walking, is an evidence-based intervention for reducing both depression and anxiety. A 2026 study published in the journal Psychiatry found anxiety scores dropped significantly immediately after exercise sessions, regardless of age, sex, or diagnosis.

Does consistency matter more than intensity? Yes. The same 2026 study found a clear dose-response relationship: the more walking, stretching, or breathing sessions people completed, the larger their reduction in anxiety. A 2026 Bayesian network meta-analysis found walking and jogging reduced anxiety symptoms as effectively as resistance training and general aerobic exercise.

How long does a walk need to be to help anxiety? A 2026 study in Anxiety, Stress, and Coping found a single walk reduced state anxiety, with effects still measurable 20 minutes afterward. Even 10 to 15 minutes of walking can improve mood, and walking outdoors adds extra benefit, with research showing greater reductions in anxiety, anger, and fatigue compared to indoor exercise.

Topics covered:

• Dave Miller's daily power walking routine and its connection to his own anxiety levels
• Current research on walking, exercise, and anxiety reduction
• Why consistency matters more than intensity for anxiety relief
• The physiological mechanisms behind why walking calms the nervous system
• A daily walking challenge to track anxiety before and after

If you've ever wondered whether a simple daily walk could actually reduce anxiety, this episode answers that question with current research.

Depression and anxiety may be more connected to metabolism than most people realize.

In this episode, Dave breaks down metabolic psychiatry, the emerging field connecting insulin resistance, ketosis, and brain health, and shares his own experience with intermittent fasting that led him to this research.

Drawing on Harvard psychiatrist Dr. Chris Palmer's work and the nonprofit Metabolic Mind, Dave covers what recent clinical studies actually show.

Topics covered:

• Dave's personal intermittent fasting routine and the blood sugar shifts he noticed

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• Dr. Chris Palmer's Brain Energy theory: why mental disorders may be metabolic disorders of the brain

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• Research showing people with insulin resistance are twice as likely to develop major depression

• A 2025 JAMA Psychiatry meta-analysis on ketogenic diets, depression, and anxiety

• A 12-week study showing a 62 percent reduction in depression scores using ketogenic metabolic therapy

• Why children with insulin resistance are 5 times more likely to have a mental illness

• A challenge to notice how your own blood sugar affects your mood and mental clarity

If you've ever wondered whether what you eat is connected to how you feel mentally, this episode lays out the research.

In this episode, Dave reviews Everkind, an AI-powered journaling and emotional wellness app he's been using personally, and explains why it's become one of his go-to tools between therapy appointments or when he simply needs to feel heard. He covers the company's origin story, the research on why AI validation can feel genuinely comforting, and a pricing tip worth knowing before you subscribe.

Topics covered:

• Dave's personal experience using Everkind and why he recommends it
• The company behind the app, its founder, and why it was built
• Current app statistics, ratings, and growth
• New research on why AI emotional support can feel just as validating as human support
• The important limits of AI as a mental health tool
• A pricing tip for anyone considering the subscription
• A challenge to try the free trial and notice what you learn about yourself

If you've ever wished for a mental health check-in tool that's available at 2am with no waitlist, this episode walks through one that might be worth trying.