Welcome to this on-air with Ella minisode, a little bite-sized boost to your day, always quick,

always thought-provoking, and always under 10 minutes. Let's go.

You really specialize in busy moms, busy dads, and the key word there is obviously busy.

And I would imagine one of the things that you bump up against the most is people who say that they don't really have time to dedicate to exercise or fitness or movement. Where do you start with folks who have not prioritized that in their lives want to theoretically, but are having

trouble doing so in application. Yeah, it's a wonderful question. And I like to first draw the

distinction between what the body needs and the distinction between daily movement and formal

workouts, because they're two separate things. And if we look at like the longest living

people around the planet, those centenarians, the pockets of longevity and Okinawa, Japan, Sardinia,

Italy, these people are not doing P90X, but they are walking and moving and gardening. You know,

they're just like active in their lives. And that's really what the body needs to be well.

So our goal every single day is to check the movement box. And that literally means walking, bending over, just being active and moving around in space. And when we do that, we're well. Exercise is icing on the cake. It's important for fitness and muscle, which I'll show we'll talk about, particularly when women are entering the fourth and fifth decade of life. It becomes even more important to strength train, but just for longevity, you just got to move. I think there's a couple really good times throughout the day to kind of like slot in more walking and more steps. One is if you have the ability seasonally to get in that morning walk and get the sunshine, it can be a wonderful way to start your day, breathe through your nose, feel the gratitude, get the sun. Even walk for five to ten minutes is an amazing way. It actually gets your lymphatic system going. So we have the circulatory system, but we also have the lymphatic system that controls your immune system and also helps with the fluid retention in the body. So moving in the morning's rate. Moving after a big meal is one of the best ways to regulate blood sugar levels.

There's a ton of research there. You have a big dinner and then you walk afterwards. It blunts that blood sugar spike. So that's a really powerful habit. If you family can go on a walk after dinner for five to ten minutes, that would be absolutely amazing. And then during the day, if there's ever a time where you could take a call while you're walking or just like go to the bathroom

and take the long way if you work at an office or just park the car a little further away and

walk.

All of that counts and that movement is so, so good.

It helps in tremendous ways of blood sugar regulation and just gets you in the mindset of being

the type of person who moves.

And this is also interesting.

There seems to be a movement threshold in the human brain and nervous system. If it's not met, the hunger and appetite circuits kind of get haywire. Like if you don't, if you're too sedentary, you end up having more grellin production, which is one of the hormones that makes you feel more hungry. So there's like a movement threshold that you need to meet or your brain does not work properly. And these hunger appetite hormones with ghrelin and leptin don't work properly. So this is why sedentary people, although they don't have much energy expenditure, actually tend to like still be hungry a lot. It's like it's weird. It's almost like the body short circuits when you don't meet this minimum threshold. So I just move more in all those ways.

And I think walking is the start of that. Okay. So I think that at least in America, we have done

a huge disservice by tying movement and exercise together as though they're synonymous. And they're

completely different things. So I am so grateful to you for pointing this out to us because

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