Do This One Exercise to Burn Fat, Improve Hormones, & Live Longer

The Model Health Show

Shawn Stevenson

Fitness, Health & Fitness, Motivation, Wellness, Nutrition, Health, Sex, Selfhelp

4.8 • 7.2K Ratings

🗓️ 15 October 2025

⏱️ 48 minutes

🔗️ Recording | iTunes | RSS

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Summary

Modern culture has overcomplicated exercise. If you want to reap the health benefits of movement, you don’t have to spend hundreds of dollars on fancy equipment or trendy classes. In fact, there is one fundamental movement practice that can help you burn fat, avoid illness, and live longer. On this compilation episode of The Model Health Show, you’re going to learn about the multitude of benefits walking can offer, including aiding in fat loss, improving longevity, and so much more. You’re going to hear from some of my favorite experts in the health and wellness space, including Juliet and Kelly Starrett, Dr. Jonny Bowden, and more. The best part is that walking is free and accessible for most folks. I hope this episode resonates with you and gives you the motivation to add more walking into your routine. So click play and enjoy the show! In this episode you’ll discover: How walking speed impacts the rate of fat loss. (0:30) Where the goal post of 10,000 steps per day comes from. (7:09) How many steps per day the average American gets. (7:49) Why walking can help you get better sleep. (10:27) The link between neuroplasticity and walking. (14:09) How to negate the negative health consequences associated with sitting. (18:30) Why walking can help improve your focus. (19:10) How walking can improve insulin sensitivity. (27:59) The connection between walking and testosterone levels. (29:40) Why walking is neuroprotective. (35:00) An important distinction between movement and exercise. (39:40) The #1 daily habit that has the highest ROI. (41:18) How rehabilitating your word can help you build better habits. (42:53) Items mentioned in this episode include: Peluva.com/model - Get 15% off barefoot shoes with my code MODEL! Piquelife.com/model - Get exclusive savings on bundles & subscriptions! Do This to Be More Fit - Listen to the entire Juliet & Kelly Starrett interview! Cardio vs, Weights for Fat Loss - Hear my entire interview with Brad Kearns! 7 Habits to Optimize Your Body - Check out this solo episode on healthy habits! 4 Ways to Live Longer - Listen to the entire interview with Dr. Jonny Bowden! Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Peluva and Pique. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

Transcript

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0:00.0	You are now listening to The Model Health Show with Sean Stevenson.
0:04.8	For more, visit the modelhealthshow.com.
0:11.8	You're about to hear from multiple experts on how this one form of exercise can help you to burn more fat, improve your hormone function, and help you to live longer.
0:22.0	And I'm going to kick things off for you by sharing the remarkable impact that this form of exercise can have on fat loss.
0:30.0	A recent study conducted by scientists at the University of Michigan uncovered some profound results.
0:36.5	The study titled Effects of Walking Speed on Total and Regional Body Fat and Healthy Post-Minopausal
0:45.1	Women placed women into different walking speed groups to see how it affected fat loss.
0:51.8	Essentially, they either placed them into a slow to moderate-paced walking
0:55.6	group or a fast-paced walking group. After compiling the data from this 30-week study, here's
1:02.9	what they found. The researchers stated, quote, total body fat is lost through walking at all speeds,
1:09.3	but the change is more rapid, clear, and essentially
1:14.8	greater with slow walking and overweight subjects, unquote. We're not talking about mere calorie
1:23.9	expenditure. We're talking about where your body is choosing to pull that energy from.
1:30.4	And a greater percentage of actual body fat is used for fuel when you're walking at casual
1:37.3	to moderate speeds. Now the crazy thing is that this has been known for decades. As a matter of fact, a study published in 2001 titled,
1:48.0	The Effects of Increasing Exercise Intensity on Muscle Fuel Utilization in Humans,
1:54.0	was cited in the Journal of Physiology.
1:57.0	The study found that whole body fat oxidation increases with progressive low intensity exercise,
2:04.2	but diminishes as the intensity reaches a threshold where the body uses more stored fuel from the muscles.
2:13.1	So again, as exercise gets more and more intense our bodies shift gears it shifts its fuel source
2:21.5	from fat oxidation from using stored body fat to using stored glycogen from the muscles and
2:28.5	also the liver our body is a hybrid it's got all these incredible channels to utilize energy from to fuel certain processes.
	...

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