274. Dr. Courtney Conley: Dementia, 4,000 Steps, Big Toe & The 6th Vital Sign

The Ultimate Human with Gary Brecka

Gary Brecka

Health & Fitness

4.8 • 3.1K Ratings

🗓️ 2 June 2026

⏱️ 60 minutes

🔗️ Recording | iTunes | RSS

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Summary

I sat down with Dr. Courtney Conley and what she told me stopped me cold…your walking speed can predict dementia up to seven years before the first cognitive symptom appears, which is why scientists are arguing it should be added to blood pressure and temperature as the sixth vital sign. We got into the mechanism behind it: BDNF, hippocampal neurogenesis, and why 4,000 steps a day can cut dementia risk by roughly 50% and I walked away convinced this is the most under-prescribed medicine of the 21st century. CLICK HERE TO BECOME GARY’S VIP!: ⁠https://bit.ly/4ai0Xwg⁠ Get Courtney Conley’s book, “Walk”: ⁠https://amzn.to/4dLseJK⁠ Connect with Courtney Conley Website: ⁠https://bit.ly/434xEux⁠ YouTube: ⁠https://bit.ly/4o5GFNx⁠ Instagram: ⁠https://bit.ly/4wXIrEn⁠ Facebook: ⁠https://bit.ly/3RAfaj4⁠ TikTok: ⁠https://bit.ly/4x2eHGK⁠ X: ⁠https://bit.ly/4fMRNwv⁠ LinkedIn: ⁠https://bit.ly/3RR5LUe⁠ Thank you to our partners A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD AIRES: "ULTIMATE20 " FOR 20% OFF: https://bit.ly/4a3Duze BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp CYMBIOTIKA: "ULTIMATE10" FOR 10% OFF: https://bit.ly/4tjyluP GENETIC METHYLATION TEST (UK ONLY): https://bit.ly/48QJJrk GENETIC TEST (USA ONLY): ⁠https://bit.ly/3Yg1Uk9 GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC H2TAB: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S PEPTUAL: “TUH10” FOR 10% OFF: https://bit.ly/4mKxgcn SNOOZE: LET’S GET TO SLEEP!: https://bit.ly/4pt1T6V WHOOP: JOIN & GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: ⁠https://bit.ly/3RPQYX8⁠ Podcasts: ⁠https://bit.ly/3RQftU0⁠ Connect with Gary Brecka Instagram: ⁠https://bit.ly/3RPpnFs⁠ TikTok: ⁠https://bit.ly/4coJ8fo⁠ X: ⁠https://bit.ly/3Opc8tf⁠ Facebook: ⁠https://bit.ly/464VA1H⁠ LinkedIn: ⁠https://bit.ly/4hH7Ri2⁠ Website: ⁠https://bit.ly/4eLDbdU⁠ Merch: ⁠https://bit.ly/4aBpOM1⁠ Newsletter: ⁠https://bit.ly/47ejrws⁠ Ask Gary: ⁠https://bit.ly/3PEAJuG⁠ Timestamps 00:00 - Intro of Show 01:25 - Same school, same degree: the human biology connection 04:29 - Pain to purpose: why modern shoes are built on a flawed premise 07:25 - Walking as the most under-prescribed medicine & the 7,000-step sweet spot 08:16 - Why your foot doesn't need arch support & can adult mechanics change? 13:10 - Micro walks: the 5-minute prescription for chronic pain & depression 18:21 - What gait analysis looks at & exchanging function for fashion 20:27 - The big toe chain reaction: how shoe width controls your knees, hips, and ankles 25:44 - Toe strength, foot awareness drills & preventing non-contact athletic injuries 31:54 - Where to start: building your walking baseline & post-meal blood sugar 37:00 - The 24-hour shoe clock: a realistic footwear rule 40:45 - Walking speed as the 6th vital sign, dementia risk & the soleus "second heart" 49:14 - Walking as a physiological necessity, ankle mobility & aging in place 58:55 - What does it mean to you to be an Ultimate Human? Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions. Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	If you were to ask someone what they want to be doing in the last decade of their life,
0:04.3	every single person would say walking.
0:06.3	In older populations, foot strength and the foot mechanics have got to be so
0:10.8	inherently connected to longevity because of the fall risk.
0:14.4	I really want to stress that walking should be a physiological necessity
0:18.8	on the same importance as breathing and sleeping. Those three
0:22.9	things, when optimally done, this is what it's about. This is longevity. That's what's inspiring
0:29.3	to me about the longevity sciences, is that a lot of it is just a back to the basics approach.
0:34.1	Us being a biped, it is literally what defines us as a human being. And it's a part of our
0:39.1	body that was designed to handle loads. But when it's ignored or put in footwear that is
0:46.7	ill-fitting or doesn't fit or respect the anatomy of the foot, you're going to have problems.
0:51.5	If we just back up for a section, somebody is watching this podcast and starting to be
0:55.8	convinced that I need to walk more.
0:57.5	Where do they start?
0:58.2	What I will tell my patience, listen.
1:15.6	Hey guys, welcome back to the Ultimate Human podcast. I'm your host, human biologist Gary Brecker, where we go down the road of everything,
1:20.4	anti-aging, longevity, biohacking, and everything in between.
1:24.8	Today's guest is a really, really special guest because as I was doing the
1:29.4	talent research and hearing from you about guests that you wanted on the podcast, and we found
1:34.4	this doctor who specializes in something everyone needs to know about that is accessible to
1:39.3	every single person watching this podcast, I realized we are academic brothers and sisters.
1:45.5	Because we went to the same undergraduate school, we went to the same grad school, and we got the
	...

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