#1019 The Science of Walking: How 30 Minutes a Day Rewires Your Metabolism, Lowers Blood Sugar & Extends Lifespan with Ben Azadi

Metabolic Freedom With Ben Azadi

Ben Azadi

Health & Fitness, Nutrition, Fitness, Alternative Health

4.8 • 946 Ratings

🗓️ 27 May 2025

⏱️ 16 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In this episode, Ben breaks down the science-backed, day-by-day timeline of what happens to your body when you walk just 30 minutes a day. Learn how this simple habit can lower blood sugar, shrink belly fat, improve digestion, boost mood, enhance insulin sensitivity, and even reduce your risk of death by up to 50%. 🚶‍♂️ Key Topics Covered: The best time of day to walk for maximum fat loss How walking compares to diabetes meds like metformin How many steps per day = longer life Creative ways to stay consistent The metabolic power of walking after meals 🧠 Mentioned in this episode: Book + Free Course: http://www.metabolicfreedombook.com Oura Ring for tracking steps, sleep, and more: https://ouraring.com/raf/766ea885d7?utm_source=user&utm_medium=iac_raf&utm_type=alwayson-cvr&utm_campaign=2025RAF&utm_variant=2025_raf_april Stand-up desk: https://amzn.to/3ZAFafd Under the desk walking treadmill: https://amzn.to/4kepUgv Other wearables that track steps: FitBit: https://amzn.to/3Z0tXn1 Apple Watch: https://amzn.to/4fVPZyf Whoop Band: https://amzn.to/3ZgGVyv 🧪 Referenced Study: Meta-analysis by the European Society of Cardiology and University of Massachusetts Amherst found walking 5,000–7,000 steps per day reduced all-cause mortality by 50–70%. https://www.sciencedaily.com/releases/2022/03/220303112207.htm 🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://www.ketokamp.com/sponsorship-deals

Transcript

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0:00.0	The Greek definition for metabolism is to transform. Your metabolism is designed to take food and to transform it into energy so you feel good and burn fat. We are determined to deliver the science and art of metabolism to you.
0:23.3	We bring on the thought leaders in this space to have life-changing conversations so you could apply
0:28.4	and upgrade your metabolism. The topics covered here include biohacking, ketosis, carnivore, fasting
0:35.7	strategies, mindset, and metabolic health.
0:39.2	Your body was built to be self-healing.
0:41.5	Our goal is to identify the interference and remove it.
0:44.8	You are a masterpiece because you are a piece of the master.
0:49.0	Welcome to the Metabolic Freedom Podcast.
0:51.4	My name is Benazotti.
0:52.8	I'm the best-selling author of KetoFlex, and I want to thank you
0:56.0	for spending part of your day with me. This is crazy, but walking 30 minutes per day can lower
1:05.2	blood sugar, shrink belly fat, support your metabolism, clear brain fog, flatten your stomach,
1:10.0	and even lower your risk of dying
1:12.3	by 50%. And here's the craziest part. It works faster than most diets and supplements. Now there's some
1:19.2	caveats here. The walking needs to be at a certain time and I'm going to outline all of that and give
1:23.8	you exactly a timeline here of exactly what's happening to your body day after day
1:28.7	for seven days if you walk 30 minutes every single day. Let's break it all down. Day one, here's
1:34.9	what's going to happen. The switch flips. You begin to move your biggest muscles inside of your
1:40.0	body, your glutes, your quads, your hamstrings. This instantly increases insulin sensitivity
1:46.5	as glucose is sucked into the muscle cells, not fat cells. It's like a sponge to absorb the
1:52.4	glucose. This helps because we have an epidemic of insulin resistance. And when insulin is high,
1:57.1	you're storing fat. So you feel a gentle boost in energy. Digestion improves and cravings
	...

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