After 40, Your Feet Predict How Long You’ll Live — Fix This Before It’s Too Late | Courtney Conley

Rangan Chatterjee

Feb 25, 2026

Episode description

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Walking is something most of us take for granted. We do it to get from A to B, we track our steps on our phones, we might even use it as a bit of exercise. But what if walking is far more than that? What if, quite literally, your life depends on it?

Dr Courtney Conley is an internationally recognised authority on foot mechanics and gait dynamics and the founder and creator of Gait Happens, which provides evidence-based foot education for athletes, movement professionals, and regular humans like you and me. She has over 25 years’ worth of clinical experience, and has worked with a wide variety of organisations, including New York Yankees, New York Giants and The San Francisco 49ers. Her first book Walk: Your Life Depends On It is a fantastic read, officially comes out on May 5th, 2026 and is available for pre-order right now.

In our conversation, we discuss why walking should be considered a physiological necessity, potentially on a par with sleeping and breathing, why Courtney believes that our feet are the most neglected part of our bodies and how modern footwear has put fashion ahead of function, with some serious unintended consequences. We also discuss why our big toe might be the most important joint in our body, how our walking speed can predict our future health, and why even a small increase in daily steps can dramatically reduce your risk of cancer, dementia and depression.

Throughout our conversation, Courtney shares plenty of practical advice, such as simple foot assessments you can do at home, easy exercises to build strength and mobility, and a clear framework for choosing better footwear for yourself and your children.

Courtney wants to help as many people as possible reclaim the true function of their feet. Her message is one of hope and empowerment and I am quite sure that this conversation will give you a different perspective about the importance of walking and inspire you to start taking a bit more care of your feet.

#feelbetterlivemore

Find out more about Courtney:
https://www.drcourtneyconley.com/
https://www.instagram.com/drcourtneyconley/

Courtney’s book:
Walk: Your Life Depends On It UK https://amzn.to/4b5NE42 US https://amzn.to/4aPDQtW

Gait Happens:
https://gaithappens.com/
https://www.instagram.com/gaithappens/
https://www.youtube.com/channel/UCdPUDJhcYMabkJ9ceiIjUgQ

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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Mindsip insights from this episode:

Recognize walking as a physiological necessity for survival

Walking is not just exercise but a physiological necessity for survival, forming a vital trilogy with breathing and sleeping where if one suffers, the others do too.

#sleep

#walking

Recognize walking speed as sixth vital sign for health prediction

Walking speed should be considered the sixth vital sign, as a slow walking cadence can predict health issues like dementia up to seven years in advance.

#dementia

#walking

Strengthen feet to unlock athletic potential

Many elite athletes are 'building jet engines of bodies on paper airplanes of feet,' meaning they have incredibly powerful bodies but weak, neglected feet that limit their full potential.

#foot

#strength

Counteract foot sensory decline with exercises and walking

After age 50, the sensory receptors in your feet begin to dull and require 20% more pressure to be stimulated, but this decline can be counteracted with foot exercises and walking.

#aging

#foot

Address lifestyle choices to prevent bunions

Historical evidence from skeletal remains shows a rise in bunions coinciding with the introduction of pointy medieval boots, suggesting they are a lifestyle and footwear-driven problem.

#footwear

Prioritize sensory feedback over comfort in footwear

Highly cushioned shoes offer comfort at the cost of 'sensory acuity,' dulling the crucial feedback from your feet to your brain, which can compromise your balance and stability.

#balance

#footwear

Avoid rocker shoes to strengthen your feet

Rocker-bottom shoes may feel helpful in the short term by making it easier to push off, but they ultimately weaken your feet by doing the work for them.

#footwear

#muscle

Earn your right to minimal footwear through gradual transition

You must 'earn your right' to wear minimal footwear by transitioning slowly, starting with just 5-10 minutes a day, or by using 'functional footwear' with a wide toe box and low drop as a bridge.

#footwear

Monitor foot health to identify early warning signs

Your feet are the only place on your body where you can visually see early warning signs of future problems, such as bunions or hammer toes indicating an increased risk of falls.