In this episode, I talk with Dr. Courtney Conley, world renowned foot expert and author of the sensational new book, Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity One Step at a Time. 

Mark Sisson and I are big fans of Dr. Courtney’s work—there’s so much crossover with what we wrote in Born to Walk—and she does a beautiful job not just highlighting the wonderful benefits of walking, but getting into the specifics of how to create lifestyle habits so you can put in more steps, strengthen your feet, and rethink concepts like the 10,000-steps-a-day recommendation.

We talk about why walking is not exercise, but a physiological necessity—our survival as a species has hinged on one key factor: movement. Dr. Courtney makes the bold case that walking speed should be considered the sixth vital sign, explaining how slower walking pace is predictive of dementia and increased cancer risk, and how simply adding 500 steps to a 2,500-step baseline can reduce all-cause mortality by 7%. We challenge the 10,000-step myth and break down why living in the 5,000–8,500 step range delivers powerful benefits, especially when you sprinkle in five-minute movement snacks and intentional faster walking.

We also go deep into foot strength and modern footwear, including why one in three people over age 45 has foot pain, how constant cushioning can weaken the foot, why pronation is mandatory for a healthy gait, and her 24-hour shoe clock concept—there’s a time and a place for everything, but the goal is trending toward barefoot functionality so the foot can do what it was designed to do.

Dr. Courtney Conley holds a Doctorate in Chiropractic Medicine and bachelor’s degrees in Kinesiology and Human Biology. She is the founder and creator of Gait Happens and has worked with professional athletic organizations including the Phoenix Suns, New York Yankees, Cleveland Browns, New York Giants, San Francisco 49ers, and Minnesota Vikings. She serves as Head of Patient Care at Total Health Solutions and Total Health Performance, premier healthcare destinations known for their comprehensive, science-based approach to patient care.

 

TIMESTAMPS:

Our survival as a species has hinged on one key factor: movement. (Dr. Conley) [01:17]

Why are we treating the foot so much differently than we're treating the rest of the human body? [07:07]

Gait Happens is an online educational company. [10:48]

The super cushioned shoes can improve performance because it allows your foot to not have todo the work that it is designed to do. But you need to get your feet stronger. [14:32]

One out of three people over the age of 45 have foot pain. [18:39]

Walking should be integrated throughout the day. [24:10]

On the bottom of the foot, we have many sensory receptors. When we put cushioned shoes on, we compromise some important sensory information. [27:09]

The speed of one's gait can be predictive of longevity. [28:43]

When the heel hits the ground, it starts the cascade of the foot unlocking or pronation. That is a mandatory thing that has to happen. [34:46]

The 10,000 steps we have heard so much about is kind of a myth. [39:36]

Walking is all about rotation. You are nourishing your joints. You’re loading your spine and bones. Your muscles are active and your nervous system is engaged. [46:28]

There is a difference between ambient walking and intentional walking. [47:40]

In her clinic, the most common things she sees are heel pain and big toe pain. [49:18]

Many folks in the running population who are heavy users of the elevated cushion shoes visit her clinic to learn ways to strengthen their feet.  [53:17]

What exercises and strengthening can people learn from your book? [54:38]

Your shoe should respect the anatomy of the foot. The widest part of your foot should be the toes. [58:44]

 

LINKS:
Brad Kearns.com
BradNutrition.com - 20% OFF Your First Order!
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity
Human Locomotion
Gait Happens
Dr. Courtney Conley

 

We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:


B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order!


Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!
Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.


Online educational courses: Numerous great offerings for an immersive home-study educational experience


Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

In this episode, I talk with Dr. Courtney Conley, world renowned foot expert and author of the sensational new book, Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity One Step at a Time. 
Mark Sisson and I are big fans of Dr. Courtney&rsquo;s work&mdash;there&rsquo;s so much crossover with what we wrote in&nbsp;Born to Walk&mdash;and she does a beautiful job not just highlighting the wonderful benefits of walking, but getting into the specifics of how to create lifestyle habits so you can put in more steps, strengthen your feet, and rethink concepts like the 10,000-steps-a-day recommendation.
We talk about why walking is not exercise, but a physiological necessity&mdash;our survival as a species has hinged on one key factor: movement. Dr. Courtney makes the bold case that walking speed should be considered the sixth vital sign, explaining how slower walking pace is predictive of dementia and increased cancer risk, and how simply adding 500 steps to a 2,500-step baseline can reduce all-cause mortality by 7%. We challenge the 10,000-step myth and break down why living in the 5,000&ndash;8,500 step range delivers powerful benefits, especially when you sprinkle in five-minute movement snacks and intentional faster walking.
We also go deep into foot strength and modern footwear, including why one in three people over age 45 has foot pain, how constant cushioning can weaken the foot, why pronation is mandatory for a healthy gait, and her 24-hour shoe clock concept&mdash;there&rsquo;s a time and a place for everything, but the goal is trending toward barefoot functionality so the foot can do what it was designed to do.
Dr. Courtney Conley holds a Doctorate in Chiropractic Medicine and bachelor&rsquo;s degrees in Kinesiology and Human Biology. She is the founder and creator of <a href="https://gaithappens.com/">Gait Happens</a> and has worked with professional athletic organizations including the Phoenix Suns, New York Yankees, Cleveland Browns, New York Giants, San Francisco 49ers, and Minnesota Vikings. She serves as Head of Patient Care at Total Health Solutions and Total Health Performance, premier healthcare destinations known for their comprehensive, science-based approach to patient care.
&nbsp;
TIMESTAMPS:
Our survival as a species has hinged on one key factor: movement. (Dr. Conley) [01:17]
Why are we treating the foot so much differently than we're treating the rest of the human body? [07:07]
Gait Happens is an online educational company. [10:48]
The super cushioned shoes can improve performance because it allows your foot to not have to do the work that it is designed to do. But you need to get your feet stronger. [14:32]
One out of three people over the age of 45 have foot pain. [18:39]
Walking should be integrated throughout the day. [24:10]
On the bottom of the foot, we have many sensory receptors. When we put cushioned shoes on, we compromise some important sensory information. [27:09]
The speed of one's gait can be predictive of longevity. [28:43]
When the heel hits the ground, it starts the cascade of the foot unlocking or pronation. That is a mandatory thing that has to happen. [34:46]
The 10,000 steps we have heard so much about is kind of a myth. [39:36]
Walking is all about rotation. You are nourishing your joints. You&rsquo;re loading your spine and bones. Your muscles are active and your nervous system is engaged. [46:28]
There is a difference between ambient walking and intentional walking. [47:40]
In her clinic, the most common things she sees are heel pain and big toe pain. [49:18]
Many folks in the running population who are heavy users of the elevated cushion shoes visit her clinic to learn ways to strengthen their feet.&nbsp; [53:17]
What exercises and strengthening can people learn from your book? [54:38]
Your shoe should respect the anatomy of the foot. The widest part of your foot should be the toes. [58:44]
&nbsp;
LINKS:
<ul>
<li><a href="https://bradkearns.com/podcast-index/">Brad Kearns.com</a></li>
<li><a href="http://bradnutrition.com/">BradNutrition.com - 20% OFF Your First Order!</a></li>
<li><a href="https://a.co/d/3pVVl9w">B.rad Superdrink &ndash; Hydrates 28% Faster than Water&mdash;Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery</a></li>
<li><a href="about:blank">B.rad Whey Protein Superfuel - The Best Protein on The Planet!</a></li>
<li><a href="https://bradkearns.com/shop/">Brad&rsquo;s Shopping Page</a></li>
<li><a href="http://borntowalkbook.com/">BornToWalkBook.com</a></li>
<li><a href="https://bradkearns.com/podcast-index/">B.rad Podcast &ndash; All Episodes</a></li>
<li><a href="https://peluva.com/?view=cro-id28570">Peluva Five-Toe Minimalist Shoes</a><a href="https://www.amazon.com/Audible-Outlive-Science-Art-Longevity/dp/B0B64WL9PK/ref=sr_1_1?dib=eyJ2IjoiMSJ9.mUiQmJW1Y0MX8JDvmiVmUEZZrfbbWVOnkiFIIiPBPXj1ninXeto-i7WH4I36JhWRJvxTDgQ3uBktvFVjIRzC0-vZttEipoYAiV9Y6HB-L4ATkOMisyEKkdY4lN3yFifzTdbFEHeskU55y-7GqCHPv8EB3ZpDxD1SPkBeDOtzkvl2L9rSy4nNpH3XoEdEsoZTR8DPtM0qSu9dOGnL7UbPkiRHuOPUF9GQmBM671zcfYQ.SvOZauSS4lZs4QuljPud3Q4GMMcFqPHiLdXsWVLBWQA&amp;dib_tag=se&amp;hvadid=776736700257&amp;hvdev=c&amp;hvexpln=0&amp;hvlocphy=9031172&amp;hvnetw=g&amp;hvocijid=18154484913355908459--&amp;hvqmt=e&amp;hvrand=18154484913355908459&amp;hvtargid=kwd-2171551921091&amp;hydadcr=8487_13829854&amp;keywords=outlive+book+by+peter+attia&amp;mcid=fb988e9c2bdf36419320a6885749c09b&amp;qid=1764982097&amp;sr=8-1"></a></li>
<li><a href="https://www.amazon.com/Walk-Rediscover-Natural-Health-Longevity-One-ebook/dp/B0FPC9X2FG/ref=tmm_kin_swatch_0?_encoding=UTF8&amp;dib_tag=se&amp;dib=eyJ2IjoiMSJ9.w40MTjFTQMShj99h2kE0w5HYumBm1tgVtit8XBEOACA5cLDk2oLyRzZklfwJBKoileSuwA8MaDctv57_3tP2QX6jvmzRLGP3wnnn2u27XOAdT2lCAiCZ6QtbQT2QGjkkVUF0A8hvzmOpAX14Js8_dw.A_C7Yi_pVT7GbY_gkTtK7V51Pzd2L98zZVRxrgQKkB4&amp;qid=1772406699&amp;sr=1-1">Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity</a></li>
<li><a href="https://www.amazon.com/s?k=Human+Locomotion&amp;i=stripbooks&amp;crid=1AUA8OSIQNGIS&amp;sprefix=human+locomotion%2Cstripbooks%2C173&amp;ref=nb_sb_noss_1">Human Locomotion</a></li>
<li><a href="https://shop.gaithappens.com/products/toe-spacers?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=general&amp;gad_source=1&amp;gad_campaignid=22847700611&amp;gbraid=0AAAAAqqxTCWXeZ2e92rQURPUv_KhvnL4R&amp;gclid=Cj0KCQiA5I_NBhDVARIsAOrqIsawQeQlYAbXTtZHV7ZjvmCpDRJ-f_pmkfqIuf0cqvF4137Px1lF7PEaAnVCEALw_wcB">Gait Happens</a></li>
<li><a href="https://www.thsclinic.com/team/courtney-conley">Dr. Courtney Conley</a></li>
</ul>
&nbsp;
We appreciate all feedback, and questions for Q&amp;A shows, emailed to&nbsp;<a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn&rsquo;t occupy this revered space. Seriously, I won&rsquo;t promote anything that I don't absolutely love and use in daily life:
<ul>
<li>
<a href="http://bradnutrition.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=referral&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">B.rad Nutrition:</a> Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order!
</li>
<li>
<a href="https://peluva.com/?sscid=91k7_1q58j&amp;utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Peluva</a>: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!
</li>
<li><a href="http://getstride.com" data-saferedirecturl="https://www.google.com/url?q=http://getstride.com&amp;source=gmail&amp;ust=1744479083574000&amp;usg=AOvVaw2M5EotlxxWpksCKN7ZVyMD">Get Stride: </a>Advanced DNA, methylation profile, microbiome &amp; blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.</li>
<li>
<a href="https://bradventures.thinkific.com/collections?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Online educational courses:</a>&nbsp;Numerous great offerings for an immersive home-study educational experience
</li>
<li>
<a href="https://www.primalhealthcoach.com/brad/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Primal Fitness Expert Certification</a>: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!
</li>
</ul>

Join Brad Kearns, New York Times bestselling author, world #1 ranked masters 60+ high jumper, Speedgolf world record holder, and former world #3 ranked pro triathlete, in pursuing peak performance with passion throughout life. Brad delivers an engaging mix of step-by-step education on important health topics like staying fit, strong and powerful as you age; transforming diet to lose body fat and increase energy; sort through hype and misinformation to make simple, sustainable lifestyle changes; and broaden your perspective beyond a fit body to experience happy relationships, nonstop personal growth, and ultimately sail to 100 with a happy, healthy, long life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

 

Join Brad Kearns, New York Times bestselling author, world #1 ranked masters 60+ high jumper, Speedgolf world record holder, and former world #3 ranked pro triathlete, in pursuing peak performance with passion throughout life. Brad delivers an engaging mix of step-by-step education on important health topics like staying fit, strong and powerful as you age; transforming diet to lose body fat and increase energy; sort through hype and misinformation to make simple, sustainable lifestyle changes; and broaden your perspective beyond a fit body to experience happy relationships, nonstop personal growth, and ultimately sail to 100 with a happy, healthy, long life. Let&rsquo;s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It&rsquo;s time to B.rad!
&nbsp;

Brad Kearns, NY Times bestselling author and world #1 masters age 60+ high jumper, offers a fun and diverse mix of interviews with leading authors and health experts, and  how-to shows for peak performance, weight loss, personal growth, and longevity