In this episode, Ben breaks down the science-backed, day-by-day timeline of what happens to your body when you walk just 30 minutes a day. Learn how this simple habit can lower blood sugar, shrink belly fat, improve digestion, boost mood, enhance insulin sensitivity, and even reduce your risk of death by up to 50%.

🚶‍♂️ Key Topics Covered:

The best time of day to walk for maximum fat loss

How walking compares to diabetes meds like metformin

How many steps per day = longer life

Creative ways to stay consistent

The metabolic power of walking after meals

🧠 Mentioned in this episode:

Book + Free Course: http://www.metabolicfreedombook.com 

Oura Ring for tracking steps, sleep, and more: https://ouraring.com/raf/766ea885d7?utm_source=user&utm_medium=iac_raf&utm_type=alwayson-cvr&utm_campaign=2025RAF&utm_variant=2025_raf_april  

Stand-up desk: https://amzn.to/3ZAFafd 

Under the desk walking treadmill: https://amzn.to/4kepUgv 

Other wearables that track steps:

FitBit: https://amzn.to/3Z0tXn1 

Apple Watch: https://amzn.to/4fVPZyf 

Whoop Band: https://amzn.to/3ZgGVyv 

🧪 Referenced Study:

Meta-analysis by the European Society of Cardiology and University of Massachusetts Amherst found walking 5,000–7,000 steps per day reduced all-cause mortality by 50–70%. https://www.sciencedaily.com/releases/2022/03/220303112207.htm  

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