The Jordan Harbinger Show 1322: Courtney Conley | The Step-by-Step Guide to Living Longer
74 snips
May 5, 2026 
Courtney Conley, physician and movement specialist focused on walking and foot health. She argues walking is a core biological input, not optional cardio. Short micro-walks and post-meal walks offer big metabolic wins. Toe strength and gait reveal health and fall risk. She explains why 7,000–8,000 steps is the longevity sweet spot and how to start with tiny, practical walks.
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Toe Strength Predicts Metabolic Health
- Toe strength declines before hand grip and correlates with glucose and metabolic health, making toes an early longevity marker.
- Conley cites a Toyota factory study linking toe strength to metabolic markers.
Walking Speed Is A Vital Sign For Dementia Risk
- Walking speed is a vital sign and slower cadence can predict dementia up to seven years ahead.
- Conley recommends clinicians treat diminished gait speed as an early warning needing assessment.
Do Thirty Minutes Of Brisk Walking Weekly
- Aim for brisk-paced walking at ~130–135 steps per minute for 30 minutes to reduce cancer risk and hit zone two aerobic benefits.
- Conley maps this to treadmill speeds ~3.5–4.0 mph depending on terrain.
