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Now Walk It Out: Why Walking is The New Running

Updated: Aug 26


Before I jump into this, I’m by no means saying do not run or that running is bad! Running is good in moderation. Kind of like chocolate, avocado, coconut oil, kale - you see my point. If you’ve been following me for a while now when it comes to healthy weight loss, it is a combo of what you're eating, when you're eating, how you're eating, and overall lifestyle including stress and movement. Oh, and when reading studies, BMI means sh*t. BMI =weight & height. That really provides no insight on muscle vs fat and this formula is used for all genders. This study shows runners had a lower BMI than walkers. I weigh more now than I did when I used to run, yet I'm leaner and stronger. So if I was in this study, they would say my walking increased my BMI. See my point.

So many of my clients come to me exhausted and log long runs daily and see no improvement. They feel wired and tired and inflamed. So I'm breaking it down. I call this the art of doing less.


As a society, we’re told in order to lose weight we must burn more calories and eat less. Running burns a lot of calories and is accessible to many as it does not require a gym membership. However, the calories in and calories out theory is flawed; it does not take into account our hormones. Weight loss is a hormonal concern, not a caloric one. Those who follow this idea often lose weight at first, but eventually, their BMR (basal metabolic rate) slows down and the body perceives its in a starvation phase and clings to fat.


We’re all different and our bodies manifest issues in different ways. I’m here to talk about running and walking, and our hormones. For some, logging long runs or running every single day may result in additional weight gain around the waistline (visceral fat). For others, it might manifest itself into something such as loss of period, acne, fatigue, hypothyroidism. The duration of the run is important, too...


Today’s post is breaking down why I recommend clients opt for walking over running for weight loss. Side note: if they love to run, I don’t discourage them, we simply work together to find balance.


Running


Walking


Cortisol: What the actual F is that?

  • Cortisol is produced as a result of essentially every type of workout and is an essential part of exercise (it provides energy).

  • Cortisol stimulates glycogen breakdown in the liver, liberating glucose, and increasing blood sugar levels, which provide the body with energy.

  • A key role of cortisol is to raise blood sugar – to provide quick energy for necessary activities. It also regulates metabolism, reduces inflammation, and enhances memory formulation, when function properly.

  • It’s when it becomes chronic it becomes problematic. High levels of cortisol cause your body to deposit and store fat around the abdomen - even if you are exercising more and eating less. That's because high blood sugar levels lead to more insulin (a fat-storage hormone) and eventually poor glucose control.

  • Cortisol is required for optimal health and when released in appropriate amounts its anti-inflammatory, it supports our immune system and blood pressure management, which are all beneficial to the body.

  • Long term effects of chronic cortisol activation: The effects of insulin are counteracted, increasing insulin resistance. Insulin is a fat-storage hormone. Insulin resistance = weight gain Metabolic factors affecting adipogenesis (aka white fat) includes glucocorticoids! Long-term it leads to insulin resistance.

  • It also negatively impacts the thyroid, our master regulatory gland, responsible for the metabolic function, or of calorie burning. Intense exercise can temporarily raise blood sugar, so if you have poor blood sugar control, to begin with, this will command the issue.




Do I need to give up running?

No! If you’re on a weight loss journey, and running all the time with little to no change on the scale, even though your diet is on point, slow down. Opt for walking over and running and see how you respond.





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 2975 Blackburn St., Dallas, Texas

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