274. Dr. Courtney Conley: Dementia, 4,000 Steps, Big Toe & The 6th Vital Sign

I sat down with Dr. Courtney Conley and what she told me stopped me
cold…your walking speed can predict dementia up to seven years
before the first cognitive symptom appears, which is why scientists
are arguing it should be added to blood pressure and temperature as
the sixth vital sign. We got into the mechanism behind it: BDNF,
hippocampal neurogenesis, and why 4,000 steps a day can cut
dementia risk by roughly 50% and I walked away convinced this is
the most under-prescribed medicine of the 21st century. CLICK HERE
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⁠https://bit.ly/3PEAJuG⁠ Timestamps 00:00 - Intro of Show 01:25 -
Same school, same degree: the human biology connection 04:29 - Pain
to purpose: why modern shoes are built on a flawed premise 07:25 -
Walking as the most under-prescribed medicine & the 7,000-step
sweet spot 08:16 - Why your foot doesn't need arch support &
can adult mechanics change? 13:10 - Micro walks: the 5-minute
prescription for chronic pain & depression 18:21 - What gait
analysis looks at & exchanging function for fashion 20:27 - The
big toe chain reaction: how shoe width controls your knees, hips,
and ankles 25:44 - Toe strength, foot awareness drills &
preventing non-contact athletic injuries 31:54 - Where to start:
building your walking baseline & post-meal blood sugar 37:00 -
The 24-hour shoe clock: a realistic footwear rule 40:45 - Walking
speed as the 6th vital sign, dementia risk & the soleus "second
heart" 49:14 - Walking as a physiological necessity, ankle mobility
& aging in place 58:55 - ​What does it mean to you to be an
Ultimate Human? Disclaimer: This podcast is for informational
purposes only and does not provide medical advice. It is not
intended for diagnosing or treating any health condition. Always
consult a licensed healthcare professional before making health or
wellness decisions. Gary Brecka is the owner of Ultimate Human, LLC
which operates The Ultimate Human podcast and promotes certain
third-party products used by Gary Brecka in his personal health and
wellness protocols and daily life and for which Ultimate Human LLC
and / or Gary Brecka directly or indirectly holds an economic
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