Walk 8,000 Steps Each Day for Fat Loss: Fascinating New Study

by Mike Mutzel


New studies show sedentary individuals don't experience significant increases in fat oxidation with acute exercise, but those who maintain higher step counts exhibit notable health improvements, including reduced triglycerides and blood lactate levels.

With an optimal step count of 8600 steps per day, the episode highlights the serious health risks associated with chronic inactivity, such as atherosclerosis and compromised brain health, concluding that intermittent exercise alone cannot mitigate the negative impacts of prolonged sedentarism, urging individuals to prioritize regular physical activity for overall well-being and longevity.




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Coyle, E. F. Physical inactivity causes exercise resistance of fat metabolism: harbinger or culprit of disease? J. Physiol. (2024) doi:10.1113/jp284169.


Key Takeaways:

00:00 If you are sedentary, it is hard to burn fat during exercise.

01:10 Move throughout the day.

02:05 Exercise inactivity is the 4th leading cause of death.

03:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.

04:30 Triglycerides were lower by 27% in the high step count group.

09:20 Blood lactate is reduced by 11% in the high step count group.

10:00 Fat oxidation increases with the higher step count.

11:10 Optimal step count is 8600/day or more.

12:00 Atherosclerosis is impacted by chronic inactivity.

12:45 Brain health is impacted by chronic inactivity.

13:00 Intermittent exercise does not mitigate chronic inactivity.

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