The mindbodygreen Podcast 648: How to walk to optimize your health | Courtney Conley, D.C.
5 snips
May 3, 2026 
Courtney Conley, D.C., a foot and gait specialist and chiropractic physician, champions walking as a physiological necessity. She debunks 10,000-step myths and spotlights 5,000 steps and five-minute microwalks. She explains post-meal walks for glucose, why uneven terrain and foot mechanics matter, and when to lift barefoot for better stability.
AI Snips
Chapters
Books
Transcript
Episode notes
Walk 10–15 Minutes After Meals
- Take 10–15 minute walks after meals (sooner is better) to lower post-meal glucose; three 15-minute walks equals a 45-minute walk benefit.
- Conley explains movement augments pancreatic glucose uptake, doubling systems clearing blood sugar.
Walking Opened Conversations With Her Teenager
- Courtney Conley shares that walking with her teenage daughter unlocked deeper conversations and improved communication.
- She describes silence for minutes then sudden stream-of-consciousness sharing during their walks.
Uneven Terrain Trains Movement Variability
- Walking on varied terrain trains movement variability and prepares your body for uneven positions, reducing fall risk.
- Conley emphasizes uphill, downhill, and curb steps train inversion/eversion and deceleration strength in the foot and ankle.
