Dr. Casey Means

these channels of the membrane to take up the substrate, use the substrate.

So this is not to replace exercise, but I think it's a reframe

I think the concept of exercise is something we're really very wedded to in our Western culture.

And you look at more like the Blue Zones and the Centenarians, and it's like they're kind of moving as built into their everyday life.

So we've taken movement out of our everyday life as these knowledge workers, as we've been industrialized.

And then we think that exercise replaces that all-day movement.

biochemically it does not.

So I think a big part of kind of digging ourselves out of this chronic disease mess and creating capacity for mitochondria is finding ways to take a lot of the activities we do now seated and just find a way to do more of them moving forward.

standing or walking, or if that's tough, you really need to sit at your desk all day, then every 30 minutes, taking two minutes to do some just light movement, flex those muscles, get the glucose channels of the membrane, get the mitochondria.

active.

And I think another fascinating stat is our gym memberships in the US have doubled since the year 2000, and obesity has gone up in the same period.

So there's some mismatch between our obsession with exercise and our actual outcomes that we're seeing.

And I think it's that we have not actually rebuilt constitutive movement into our daily lives.

Huge amount, 30%, 35% just taking a walk around the block after a meal.

That's definitely a prescription I think everyone should do because the research is so strong on it is that building in simply a 10-minute walk around the block or a dance party in the kitchen, moving your muscles for 10 minutes after a meal can drastically reduce your glucose response because you're just bringing all those channels to the membrane, you're taking up the glucose, you're using it.

It's a whole different physiology than sitting on the couch after a meal.

that's very high impact.

It's high leverage if it's after a meal.

So highly recommend that.

And the levels data and clinical data has shown that out time and time again.