Dr. Casey Means: “The Most Impactful ‘Pill’ in Modern Medicine”

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0:00 - Introduction
0:28 - The Simple Fix
1:24 - The Most impactful 'Pill' against Mortality
4:10 - The Age Effect
5:03 - Is it *really* walking? / Physiology Explained
7:50 - The Take-Aways

References
[1] Paluch AE, Gabriel KP, Fulton JE, et al. Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study. JAMA Netw Open. 2021;4(9):e2124516. Published 2021 Sep 1. doi:10.1001/jamanetworkopen.2021.24516

[2] Inoue K, Tsugawa Y, Mayeda ER, Ritz B. Association of Daily Step Patterns With Mortality in US Adults [published correction appears in JAMA Netw Open. 2023 Apr 3;6(4):e2311413. doi: 10.1001/jamanetworkopen.2023.11413]. JAMA Netw Open. 2023;6(3):e235174. Published 2023 Mar 1. doi:10.1001/jamanetworkopen.2023.5174

[3] Richter EA. Is GLUT4 translocation the answer to exercise-stimulated muscle glucose uptake?. Am J Physiol Endocrinol Metab. 2021;320(2):E240-E243. doi:10.1152/ajpendo.00503.2020

[4] Kurth-Kraczek EJ, Hirshman MF, Goodyear LJ, Winder WW. 5' AMP-activated protein kinase activation causes GLUT4 translocation in skeletal muscle. Diabetes. 1999;48(8):1667-1671. doi:10.2337/diabetes.48.8.1667

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[Physionic]

Already have 3 weeks of heavy hitting topics releasing starting next week - excited to share some cool science and health info. Hope you have a great weekend!

[aluna_m]

I have MS. I had a time when i could barely walk, but i pushed myself and did more steps every time i was out walking.
I am so grateful to my body for being able to do the walking; sometimes just wanting it’s not enough. I don’t do over 7000 as it’s tiring, but I’m close to 5500 to 6500 every other day. I proud of me ❤

[Juangalt]

Tuned out when I figured out it wasn't really a pill and I had to walk.

[a_l_i_o_k_a_s]

Agreed! I lived in Ireland for many years and worked in the office. Whole life was in the car chair, office chair and kitchen chair. One day i had enough, i quit the job, sold the car and left the country for good. Now i mostly walk and walk a lot, don't own the car and became a carpenter. Comparing my 43 today against 35 back then, i was half dead!

[catlyn]

I have been walking around 10, 000 - 13, 000 steps a day for about 2.5 years, since I turned 65. I’m glad I did. I love it now.

[skydust]

Squats and Deadlift are super good too. Just using simple dumbbells.

[gp]

Much respect for your proper use of the terms “data” and “datum”

[dalysea]

When I heard the data about people over 65, my gut reaction is to ask, "Is walking 10, 000 steps a day a cause or a metric?" If you're over 65 and can still walk that much, you must be healthy versus if you're over 65 and unhealthy and start walking 10, 000 steps you will become healthier / reduce your risk of all cause mortality. Does the study support the latter conclusion?

[barbarashirland]

I do vigorous water aerobics 5 times a week and I lift weights 3 times a week. Now I have an indoor walking pad, and I'm planning to use it after my mid-day meal, which is my heaviest. I really like Dr. Means. I've watched her stuff before. Thanks for what you do!

[cckiez]

Well, isn't that correlation at 4:30 problematic ... ? If a person above 65 years old is doing less than 8k, In many cases it will be because that person would be already sick or in bad shape and incapable of achieving this goal.
So we are looking at a study that says 'healthy elders have a lower mortality rate'... which is not really helpfull. Especially when the effect is seen mostly in people above 65 years old, not young people.

[patiakreles]

After having neuropathic pain for so long I started walking again. I knew I had to move, but it was so difficult at first. My gait was all weird and my pt helped me recover. Anyway, I started walking at work just 1000 steps a day from getting water. Then I started walking back and forth from my job (I moved close by so I could do that, but in the beginning I couldn't). I now consistently walk 4.500 steps a day which seemed impossible. Some days I walk up to 13.000 steps.

Just 2 months after walking 4.500 steps a day I was able to start playing basketball. I have been playing at the park once a week and I can run now. I had such dysautonomia that I couldn't go 3 steps without feeling like fainting. I went from that to playing basketball with a bunch of guys.

I still have some flare ups from time to time and I take less and less time to recover since walking more. I can feel my body more "alive" than last year

[AndreaMcCain-ef]

Great information I will be mindful of the intensity

[Mr.MashenIt]

This is why this is the one health channel I subscribe to. No matter what it is, he comes at it with the science and gives the facts. This one really is well proven and it's kind of crazy all the stuff people do and take when just burning some extra calories is all you need to do. Don't do too much though...being a workout fanatic actually leads to less gains overall, as the studies show too.

[TheCookiecupcakes]

Thanks for the detailed explanation. I got a walking pad this year and it pretty much changed my life. I walk after my first meal on most days and I can walk while I work so I don't have to take time away from anything that I would already be doing. I can now walk without shoes (for a little while at least)! I am still working on that- (my feet used to be extremely sensitive). Otherwise I recommend shoes with a wide toe box and a zero drop heel. It really feels good to walk.

[RhynesClaybourn]

A very insightful video it’s interesting how sometimes people buy replicas and then pretend they are the real thing, which in a way feeds into that sense of exclusivity that discourages people from buying the real thing in the first kislux ! Like the drama that happened on the reality show Singles in Hell

[jassy]

I can't help but be sad that all we have to do is walk a couple of steps and people are still like "nah"

[MePeterNicholls]

As some one with quite bad CFS/ME and fibromyalgia I find this hard. Because my condition does not improve whatsoever with walking, infact the more I do the worse I get. wtf do I do?! 😢

[ColinMorrison-zr]

Great information. Wonder if lower numbers but more intense training would change the metric.

[HananSaleh-yl]

I suffer from chronic fatigue which reduces my mobility. I need someone to nudge me to move more. I improve almost immediately once I take few steps.

[mohafar]

What are your views on Sulforaphane? Dr. Rhonda Patrick speaks much about its health benefits as anti oxidant / anti cancer.. Not sure if I missed it but would be great if you create a video about its supporting or lack thereof research… you know when you are bored over New Year’s Eve