Bitesize: Why Running Might Be Wrecking Your Hormones (And What to Do Instead) | Mark Sisson
High Performance Health
The Health Benefits of Walking Over Running
This chapter delves into the health advantages of walking compared to running, stressing that human physiology is optimized for movement. It promotes walking as a superior exercise choice for improving mood, digestion, and overall well-being, while also critiquing the running culture.
What if the secret to longevity, fat loss, and hormonal balance wasn’t a punishing workout—but a powerful, restorative walk? In today’s Bite Size episode, Angela shares a clip from her conversation with health renegade Mark Sisson, where they bust the myth that running is the pinnacle of fitness. Mark, once one of the top marathoners in the U.S., reveals why he hasn’t run a mile in 30 years and how walking became the foundation of his health philosophy.
From cortisol-driven fat gain to the myths propagated by the shoe industry, this eye-opening episode will make you rethink your relationship with movement. If you're a woman in midlife craving more energy, fewer injuries, and a smarter approach to fitness—this one's for you. Tune in to discover why you were truly Born to Walk.
KEY TAKEAWAYS:
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Walking Reduces Inflammation: One of the most accessible ways to lower cortisol and support blood sugar.
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Running Can Be Catabolic: Chronic running often leads to muscle breakdown and fat storage due to elevated cortisol.
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Fat-Burning Secret: Walking helps you burn fat instead of glycogen, supporting better body composition.
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Rethink Endorphins: Many people don’t love running—they love the feeling after and the label it gives them.
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Sprinting + Lifting = Longevity: A minimalist combo of walking, sprinting once a week, and strength training wins for healthspan.
TIMESTAMPS AND KEY TOPICS:
0:01 – Introduction
1:58 – Mark on why humans were designed to walk—not run
3:10 – Lymphatic flow, digestion, and the dangers of chronic cardio
5:52 – Runners vs. self-selecting walkers: the psychological shift
8:15 – Mark breaks down how running triggers cortisol and muscle loss
11:09 – Body composition, hormonal shifts, and why women should walk more
13:45 – Cortisol, glucose, and why elite runners struggle with muscle mass
14:30 – The role of footwear in injuries and how minimalist movement restores balance
VALUABLE RESOURCES
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Link to full episode https://lnk.to/EP430
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ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
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