Mark Sisson: The Japanese Walking Hack That Outperforms 10,000 Steps A Day

Dave Asprey

Jun 3, 2025

Episode description

Most people think 10,000 steps a day is the gold standard for health, but it’s outdated, inefficient, and often damaging. In this episode, you’ll discover a smarter, faster way to walk for longevity, fat burning, and total body resilience.

Watch this episode on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR

Host Dave Asprey sits down with Mark Sisson, bestselling author, primal health pioneer, and founder of Primal Kitchen. With over 40 years at the forefront of fitness and ancestral health, Mark has helped millions rethink everything they thought they knew about cardio, running, metabolism, and movement. He was one of the first to challenge the chronic cardio myth, helped popularize ketosis and fat-adapted performance, and now returns with a new message: walking right, not more, is one of the most powerful biohacks for human performance and aging.

They dive into the Japanese walking interval method that outperforms 10,000 steps, and explore the critical link between foot health, barefoot shoes, and the brain-body connection. Mark also shares why he trains just 20 minutes a week, why too much saturated fat might backfire, and why performance should never come at the cost of your mitochondria. You’ll learn how to build muscle and endurance with less effort, how to reverse foot dysfunction with every step, and how to age with strength, intuition, and freedom.

This episode hits hard on biohacking, functional movement, longevity, self-quantification, and the real science of walking smarter, not longer. It’s also packed with insights on ketosis, nootropics, sleep optimization, and why perfectionism ruins health gains.

If you’re serious about Smarter Not Harder strategies, tuning into your body, and reclaiming your natural performance potential, don’t miss this one.

You’ll learn:

• Why zone 1 walking beats zone 2 training for longevity

• How foot dysfunction leads to systemic breakdown

• The hidden brain-glute-big toe connection no one talks about

• Why Mark no longer runs or eats ribeyes

• The minimum effective dose for strength, mobility, and fat burn

• Why perfectionism in wellness is toxic and what to do instead

Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each e

Episode description

Watch this episode on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR

If you’re serious about Smarter Not Harder strategies, tuning into your body, and reclaiming your natural performance potential, don’t miss this one.

You’ll learn:

• Why zone 1 walking beats zone 2 training for longevity

• How foot dysfunction leads to systemic breakdown

• The hidden brain-glute-big toe connection no one talks about

• Why Mark no longer runs or eats ribeyes

• The minimum effective dose for strength, mobility, and fat burn

• Why perfectionism in wellness is toxic and what to do instead

Mindsip insights from this episode:

Avoid chronic cardio for better health

Chronic cardio is probably one of the worst things you can elect to take on for your health.

#cardio

#health

Prioritize foot health for enhanced longevity

Foot health is the lowest hanging fruit in the longevity space because our feet are our connection to the universe and people often overlook them.

#foot

#longevity

Avoid cushioned shoes to reduce injury risk

Thick, cushioned running shoes only absorb about 10% of shock, sending the rest up the kinetic chain to the knees and hips, which is why running injury rates haven't decreased in 50 years.

#footwear

Aim for 120 grams of protein daily for optimal health

The minimum effective dose of protein is likely around 120 grams per day for an average man, not the commonly cited 1 gram per pound of body weight.

#nutrition

#protein

Train for 80% fitness to achieve 100% health in races

Elite endurance athletes aim to be 100% healthy and only 80% fit going into a race to avoid redlining during training and ensure they can perform at 100% during the event.

#exercise

#recovery

Wear Paluva shoes to retrain and strengthen your feet

Paluva shoes are five-toed minimalist footwear designed to be worn all day to passively retrain, realign, and strengthen your feet.

#footwear

#strength

Trust intuition over wearables for body awareness

Instead of using wearables, rely on your intuitive ability to understand your body, as no data is better than bad data and the most important question is "how do you feel?".

#self-awareness

#wearables

Prioritize six short walks over one long walk for better health

Six 10-minute walks throughout the day are more valuable than one continuous 60-minute walk because the human body is designed for frequent movement.

#exercise

#walking

Evaluate big toe strength as a mortality risk indicator

Big toe strength may be a better indicator of mortality risk than even grip strength or VO2 max.

#mortality

#risk

Understand grain-finished beef's impact on Omega-3 content

If animal welfare standards are met, finishing a cow on grain for a couple of weeks is not a concern because you don't eat beef for its Omega-3 content anyway.

#nutrition

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