The Mind Blowing Science of Walking 8,000 Steps a Day to Support Fat Burning, Cognitive Health and Longevity

Dhru Purohit Show

Dhru Purohit

Medicine, Health & Fitness, Alternative Health

4.7 • 3.4K Ratings

🗓️ 4 September 2024

⏱️ 79 minutes

🔗️ Recording | iTunes | RSS

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Summary

This episode is brought to you by BiOptimizers, Ketone-IQ and Lifeforce. We know being active is key to longevity, optimal weight, and overall health. In our modern lifestyles, staying active throughout the day can seem daunting and impractical. Today’s guest reminds us why walking and taking short movement breaks can help us make progress toward our goals and be incorporated into our daily routines as a way of living. Today on The Dhru Purohit Show, Dhru sits down with Mike Mutzel to explore why increasing your daily activity level is key for longevity. Mike explains the science behind his 8,000-step benchmark, which can enhance fat burning, protect cognitive health, and prevent disease. He also highlights the value of incorporating "exercise snacks" into your routine and why sweating and heat exposure are essential for overall health. Additionally, Mike shares his views on the latest health trends, including what he's focusing on and what he believes can be deprioritized. If you're looking for actionable tips to boost your activity level, Mike has the advice to get started. Mike Mutzel completed his M.S. in Clinical Nutrition from the University of Bridgeport in 2015. He is a graduate of the Institute for Functional Medicine’s (IFM) Applying Functional Medicine in Clinical Practice (AFMCP). In 2014, Mike published his first book, Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat. In this episode, Dhru and Mike dive into (audio version / Apple Subscriber version): Increase Steps and Activity Level for Fat Burning (00:00:24 / 00:00:24) 8,000 Steps as a Benchmark (4:30 / 4:30) Exercise Snacks (11:54 / 8:10) Lack of Physical Activity Correlated to Mortality (16:44 / 13:00) Lifestyle Habits Contributing to Chronic Disease (21:14 / 17:30) Weight Loss, Diet, and Physical Activity (26:24 / 21:00) Emerging Trends in Health (36:08 / 30:44) The Importance of Sweating and Heat Exposure (50:44 / 45:20) Stanford Aging Study Results and What to Prioritize at Each Age (54:24 / 49:00) What Mike Has Doubled Down On and What He Has Deprioritized (1:02:54 / 57:30) Key Supplements Mike Recommends (1:06:24 / 1:01:00) Protecting Brain Health for Later in Life (1:13:24 / 1:08:00) Also mentioned in this episode: High Intensity Health Mike’s Podcast To learn more about Mike, follow him on Instagram, YouTube, Facebook, or his website. This episode is brought to you by BiOptimizers, Ketone-IQ and Lifeforce. Upgrade your digestion with enzymes! Go to bioptimizers.com/dhru now and enter promo code DHRU10 to get 10% off any order and free gifts for a limited time. Right now, my friends at Ketone-IQ are offering 30% off your first subscription order & a free six-pack of Ketone-IQ when you order using the link ketone.com/dhru and promo code DHRU. Right now, you can save $250 on your first diagnostic and get personalized suggestions. Optimize your longevity and track your progress; go to mylifeforce.com/dhru! Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Mike Mutzel, welcome to the podcast. You know, I want to kick things off by talking about fat burning,
0:06.2	a topic that you're truly an expert on. You recently put the spotlight on multiple new studies that show that if they're in active fat loss becomes nearly impossible.
0:18.0	This is something that I learned from you which is called exercise resistance.
0:23.3	So what did these new studies show?
0:26.3	And why is it so important that everybody listening today
0:29.7	get their step and activity count up if they care about fat burning and longevity.
0:35.8	Drew great question and first of all great to be with you good to see your face
0:39.2	virtually so as you know I mean the field of exercise science has changed dramatically over the past several years.
0:45.0	We're learning more and more that humans are built to move. We're built to move all throughout the day and not just go to the gym and embark on structured recreational exercise and I'm a
0:56.0	huge fan of that. I've been going to the gym five, six days a week since I was like 14 years old.
1:00.8	I'm a huge fan of going to the gym, but what I didn't really realize until many
1:04.9	years later is the power of just walking and moving throughout the day. And so there's a great
1:09.9	researcher at UT Austin. His name is Edward Coyle.
1:13.2	And he's been publishing a lot of fantastic human clinical studies,
1:17.6	human control trials here that really help to help us better
1:22.0	to enumerate just how effective recreate, like moving throughout the day is,
1:25.8	even if you go to the gym. So for example, he randomized people to be very sedentary for just three days. And what I mean by very sedentary is they reduce their step count
1:34.3	to just 4,000 steps per day.
1:36.4	So that was one arm of the study or a bucket of the study.
1:38.6	The other arm participated in 6,500 steps for three days and then they had a control group who was just doing
1:46.9	whatever they did beforehand which was I want to say it was like 3,000 steps or something a little
1:51.0	bit lower than the 4,000 and what they found is that after three days,
	...

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