Walking and Health

In today’s episode, Greg presents a deep dive into the multifaceted benefits of walking. Rather than focusing exclusively on correlations from observational studies, this Research Roundup covers several meta-analyses of randomized controlled trials. During the conversation, Greg and Eric discuss how walking might impact general health and wellness, in addition to performance, recovery, and body composition. After that, Eric answers a listener’s question about pre-bed protein consumption, and Greg shares some interesting biographical information about the host of the show.

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (4:54)

Research Roundup: the multifaceted benefits of walking (6:26)

• Research Spotlight: Walking away from an early grave

Walking - general health and wellness implications (6:59)

• Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies
• The effect of walking on fitness, fatness and resting blood pressure: A meta-analysis of randomised, controlled trials
• The effect of walking intervention on blood pressure control: a systematic review
• A meta-analysis of pedometer-based walking interventions and weight loss
• Walking for depression or depressive symptoms: A systematic review and meta-analysis
• Walking and primary prevention: a meta-analysis of prospective cohort studies
• Inactivity Causes Resistance to Improvements in Metabolism After Exercise
• Is there evidence that walking groups have health benefits? A systematic review and meta-analysis

Sedentary time - body composition and performance implications (33:30)

• Sedentary behaviours and their relationship with body composition of athletes
• Avoiding Cardio Could Be Holding You Back

Q&A: How much should I stress over a pre-bed protein feeding? (44:58)

• The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update
• Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men
• Casein Protein Supplementation in Trained Men and Women: Morning versus Evening
• Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation
• Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men

To Play Us Out: Get to know your host (57:38)

• Facts Buddy article

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.