Another thank you. I absolutely love walking and dislike running and huffing and puffing. Consequently I walk from 8 to 16km 6 days a week to keep fit. I am almost 72 and feel 20 years younger.
I am on the same path, 29yo and I walk on average 11km a day, 6days per week. I haaaate feeling out of breath so I d rather go for a 2h walk than having a 30min workout agonising. 😅
I also walk 5 days a week and I am 74 now on Carnivore and have lost over 50 pounds and feel better than I did in my 60’s. I wish All Dr.s would get it like this Dr. Does!
I’ve been walking since November. I was 293 pounds and very poor cardiovascular health so I walked only about 2000 to 2500 steps a day 7 days a week. I slowly raised those my step count to 15,000 a day during my work days and 17,500 on weekends. I intermittent fast (16:8) and I’m 85 pounds lighter 😊 Walking has not only been great for my physical health but it’s also been great for my mental health. Whenever I feel a bit stressed at work, I take a 10-minute walk around my office building and I’m stress free and I added 2000 steps to my step count. I am consistently dropping 1 to 2 pounds a week.
Wow.. That a great achievement. I ve been waliking ard 8k to 10k a day now but on a slow pace. Is there a difference is walking fast or slow? Appreciate yr imput. Tq
Wow! Absolutely brilliant. Thank you so much for this video. I ran 3-5 times per week for 18 months and didn’t lose weight, felt hungry (so ate more) and damaged my knees!! I recently started walking 2-3 times per week prior to watching this video and now it all makes complete sense!! 👌🏼
I didn't get damaged or hurt my knees but i get hungry constantly. I ran 50min a day. I want to lose weight but i got hungry and ate more, didn't really lost weight. 🙃
This video has proven that I am not delusional. I’ve been going bootcamp, CrossFit, and unable to loose weight. I started walking due to an injury and the weights flying off. Amazing!
Cross fit can't be sustained for a lifetime, take care of your joints. I xray people at an orthopedic clinic, soooo many people tell me they wish they would have taken care of their knees and back when they were young.
What makes me watch Dr. Ekberg is the clarity of his explanations. He can explain technical terminologies in a layman's language at the right speaking speed.
Thank you RG. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Dr I love watching your videos on nutrition guidelines it has tremendously help me here in Nigeria.. Six months ago my Hba1c was 5.7 and my lipids profile average was 4.4 but I'm very glad to say through your videos and programs I was able to lower my cholesterol from 4.4 to 3.1 in six months my hba1c to 5.3 . The Amazing thing is that HDL when I started was 0.74mmol now my HDL is 1.8mmol just in six months.. I'm so delighted it has not been an easy journey but I'm glad I'm getting results.. Thanks my name is Mr moses Nwokedi 09090256734 .
@@drekberg I totally second RG. Love the clarity, the level of detail, and the holistic, in-depth coverage. Sure makes it easier for laypersons to understand technical stuff
I started fasting about 8-9 months ago and low carb, low sugar with daily intermittent fasting and I have lost 45-55 lbs. I walk about 55-60 miles a month and it is doing wonders! I now weigh 227.
Agreed this is great explanation, but it’s only half the picture if you’re not in calorie deficit, which isn’t mentioned once: you can walk all day but if you’re eating more calories than you’re using then zero fat will be burned.
@@njsaunders he didnt bring it up because its a no brainer. He made multiple videos on caloric deficit this is just a video on which is better walking or running
That was my guess ... I figure if I can't keep up running and it hurts it's not good for me. Walking & dancing is my best exercises. Light weights kettle ball.
Between Dr Ekberg and Dr Berg my life has been transformed as I've lost weight (gradually since January '22), am still doing so and have managed to keep it off. I'm fitter, healthier and financially poorer as a result because of having to buy a complete new wardrobe - THAT'S THE PAIN PART OF INTERMITTENT FASTING! 😂
Ive watched a lot of videos on this topic and this is THE ONLY one to address why working out harder increases appetite. The harder I work out, the more I eat. Walking allows me to reduce calories
Congratulations! Some people don't realize how difficult it is to lose weight. I'm shooting for 10,000 steps a day. Some days more, some less. I feel so much better.
I used to do lots of running (road work) as a boxer, yet always struggled with weight. Now, I walk 4-6 hours per week, maybe 10 hours per week in the summer, and I've never been leaner. Walking is far superior. Walk 30 minutes X 3 times per day for 12 weeks, and you'll lean out so much you won't believe it. You'll start to see muscle definition you never thought you had.
@@zayvier69 I think from the research I have seen, it actually gives you the boosts in three intervals that cumulatively gives you more benefits vs. just one. Very elementary understanding but hopefully it helps.
@@expat1432 I think what it is, is that running is a pretty intense exercise, so you can only do it for a certain amount of time, and if you do it every day, you'll over train. Not to mention injuries. But the thing I learned after reading quite a bit of research, is that the more your run, (because of the intensity of the activity), the more your body will adapt and start doing the same distance run, for less and less calories. With walking however, it's low intensity, and fully aerobic (performed with oxygen), and with that, your body never seems to lower it's calorie output for the same distance walk. A hour walk I did 10 years ago, still burns 300 calories like the walk I did last night. I've been working with an X girlfriend on her walking routine over the last 5 weeks. We've been using the fitbit to track daily steps. She's always struggled with weight. She is STUNNED at how much reduction in hip, thigh and waist measurements she has achieved in just 5 weeks. By say, September, she will have quite a figure, but she really likes what she is seeing NOW. I learned the effectiveness of walking from a man who's written 17 books on how to achieve ultimate leanness. His recipe is for leanness is hard but limited resistance training, HIIT cardio once per week, a whole foods diet, and plenty of outdoor walking, at least 6 hours per week. Walking reduces appetite, and gets Ghrelin and Leptin hormones working properly in the brain. These two hormones are responsible for hunger signals, and satiety when eating. Extended walking also gets blood glucose levels in check, so hunger and other sugar cravings are significantly reduced. Walking utilizes the large muscle groups of the legs, hips, buttocks and low back, along with some upper back and shoulder swing. It utilizes these larger muscle groups through a full range of motion, continually, against the resistance of gravity. And that is the best cardio then for continued fat loss. Good luck.
I'm 68 and have no aches or pains in my feet, legs, knees, or joints because I always walk and never run unless I'm being chased or chasing, neither which have happened in many years.
Yes - what's wonderful is a perspective explaining how everything else about a person comes into what exercise benefits them most Faithful healthy runners are elite athletes compared to the vast majority of any population. You run for physical health, I walk for that and emotional health- nothing to do with weight. Happy trails❤
Can't believe this isn't more widely known. So many false assumptions out there: "Go to the gym to lose weight." "I'm trying to be healthy so I need to stop eating meat, and eat more whole grains." No wonder people aren't reaching their goals. THANK YOU telling the real story, complete with nuance.
Yup - dense scientific information using key terms you have to learn if not familiar. I am not, so staying with his style IS challenging. OTOH, his basic kindness is endearing. I skipped ahead to 20 minutes, just in time for aerobic VS anaerobic and the conclusion Just that was VERY good- very different from "just walk us better for everyone" I like understanding so much more than I did before, even if my 75 tear old ADHD brain balked at fierce and sustained focus in the middle section. I've subscribed & will listen, repeat ;->
Running can be pleasant and satisfying, but for the overweight it is not burning fat due to cortisol. Wish someone had ever told me or given the right education
I lost weight and belly fat successfully by running and jogging when I was younger. Now that I'm over 50, my knees can't take the jogging so walking has become my new best friend. I regularly walk about 10 miles a week and I'm seeing some weight loss results.
I watched tons of videos on intermittent fasting, keto diet, fitness, etc. This is the single best explained and informative video I came across. Sir, you have my respect.
Look at his homa IR video. He gave the best explanation as to why I am extremely weight loss resistant but also gave some excellent suggestions on how to go about losing weight Very very long leasurely walks and intermittent fasting 20th hour fasts 4 times a week. A Quito diet most of the time some of the time
Unbelievable how kind and generous this man is. Thank you so much for this free and HIGH-quality information. I truly enjoy your videos. No wonder I was not losing any weight.
If you do a fairly quick 3 mile walk every day or other day, even in late middle age you'll keep at a good weight (as long as you eat healthy). This is a great episode! Thank you! There is no reason to go nuts if you're not a professional athlete, IMHO.
I run for at least 4 kilometres everyday, thinking its the best way to loose weight and stay in shape. I then stumbled on this video. Today is the last day that will happen. Its walking all the way for me now. Thank you.
Keep in mind that you will have to leave the house a little bit sooner because it will take longer. But taking longer allows you to take in the scenery & maybe even talk to folks as you pass by.
I would get so hungry after doing HIIT that I felt like eating a cow. I thought, well, I just have to tough it out and be hungry all the time. I'm glad I found you and your channel because honestly, HIIT is too hard for me.
I do great with a nearly fasted hiit sprinting regiment. I'll take my protein shake along with creatine and beta alanine and have sufficient energy for a good while. just provide your cells with all they need to produce as much atp as possible
I worked in a medical field and people who run always get surgeries on the hips, knees, ankles, etc. So running is bad for you especially if you are overweight because you will injure your body. Walking, swimming or anything not pounding on your joints are better exercises.
I used to walk everywhere before I got my car. Now I use my treadmill...I guess at least I can exercise when I want and have a toilet break anytime....😉
Just listening to this guy’s calm, clear voice lowers my cortisol! Wonderful clear explanations, and very encouraging for me who could never get on with running but love walking
i was 215 and i joined the gym. i worked 8 hours a day on my feet in a cabinet shop. i didn't eat breakfast just coffee. i had spinach and a can of sardines for lunch. after work i hit the gym and lift weights for an hour. then i went home and ate a stake with no sides, just a plain stake.... i did that for 3 months and i went down to 165. i lost 50 pounds in 3 months. i was never hungry.
I've watched hundreds of fitness videos over 3 years and have never seen a better explanation of this kind of material. Excellent. Why wasn't this around in 2010-ish Dam-it!
I do iF, low carbs diet + blood type diets n 1 hour walking at least 4-5 times per week, in 5 month i loss 22kg. . Need to lose my last 10kg! Wish me luck Dr. Ekberg 😉
I’ve never been a good runner, but would force it and not lose weight. The only time that I’ve ever lost weight is when I would briskly walk 3 miles a day. I love this science.
You're far better biology / fisiology teacher than the one i got in college!! Insane how much we can learn from you through your channel. thank you so much
@@MrAceman82 yes bro have immediate results in my skin it got way clearer but my belly fat has decreased little bit only am trying to cut off junk food from my diet it is easy to have junk in omad as u crave and think about food all day. I am disciplined for 1-2 weeks then again am switching to junk food.
This seriously blew my mind. In one period of my life I was doing two hours of running on a treadmill. My diet at the time was mostly carbs and I found it interesting that I would crave fruit and not my usual food after a session. Amazing how the human body works and how it can be so specific in telling you what it wants. Sad that I spent an entire lifetime struggling with my weight. I wish I had this information 40 years ago. Thank you Dr.Ekbert for sharing this information and doing it so well. What a great service to humanity. If people listen, they don’t have to suffer anymore.
With this video you also answered my life long question - why am I so hungry after swimming? Because I do it too fast! And I'm never hungry after walking, no matter how long that walk is. Great stuff, very helpful! TYSM!
one of the main reasons I watch these wonderful videos is the balance. No exagerations, no " this is the truth, all the other is wrong".. by the way, no wonder I was so hungry and upset after my frustrating, useless fitness sessions...
I love walking! I use to be an avid runner in my 30s and now my feet and knees don’t like it too much in my 40s. I could walk forever and when I really want to add some resistance, I walk with weights on the treadmill at a 5-8 incline. It gets the heart pumping and great for my legs with low impact 😁
id recommend a weighted vest. I bought them back when i used to run to make my runs shorter and more intense. But now i use it while walking and its amazing. Allows you to walk comfortably and have your hands free.
No running for me as I need my new knees to last forever! I know forever is a very long time but with I.F. and healthy keto, I feel like I could live forever.
Thank you so much. I have been struggling for shedding a few extra pounds for years. Now I walk everyday at a normal pace and I am shocked to see how my body is slowly getting back in shape. The only effort on my part is commitment to do the walking. Not dreading the sweat inducing high impact exercise so I am really happy. Thank you once again so much for explaining the science behind walking vs. running. I love to walk. It is working very well for me.
Dear Roopa, Weight loss is one thing. Stamina is another, so is increasing the size and use of your hippocampus which only jogging can do. Also strong ankles, legs, thighs and buttocks are dependent on jogging. Please jog.
Great information, Dr. Ekberg. Per my profile pic to the left, I went from 247 pounds to 184 in less than 6 months, and I can verify your information in this video and other videos is right on, at least in my experience. I really enjoy all your videos. Thank you for your easy going style and your understandable explanations. You are providing a great service for so many.
Wow - I’m getting ready to get back in shape after a bad injury and during that down time I really put it on - good to see results reported by others as I was having a hard time believing it all
I'm overweight and have been jogging several times per week since the Coronavirus lock down began. Lately I have become concerned about how little weight loss I have experienced to date. This video explained everything I needed to know. Tomorrow I look forward to begin going on nice, long walks instead. I perhaps will resume running once I have lost some weight. Thank you for sharing 👍
You can still run a couple times a week but I wouldn’t do it for more than 30 minutes at the most. I walk 5-6 miles every day since lockdown and I’ve lost average 2-3 pounds per week steadily.
Think it’s important to know also that if your eating more calories than your body’s burning you will gain weight. You can’t outrun a bad diet maybe check the food your eating and you would of lost Weight running.
I have been jogging 5 days no more than 20 min per day untill my knee start to hurt very bad. Now after 4 days of pain Im on my bed because the pain is worst. Is like I have a knife in my knee and every time I move it the knife go deeper :( I suffer real bad
I have lost about 20 lbs only in a month and without aerobic exercise, just carrying out my normal daily routine. It just make sense now after watching this video.
Returned to walking a week ago…started out slow and quickly increased my pace with each outing.. I my A1C is 7.1. I weigh around 190. Walked for decades so … all you address here is so true. So, your lecture is reinforcing! Super appreciated.
Best explanation I've ever heard and seen! I've never liked running. When I got a dog we would walk up and down my country street 2x a day. 10 min roundtrip. I was shocked at how much weight I was losing! I was 53 y.o. And Yes She Got To Run And Play On The Beach almost everyday but the little short walks were her treat to visit the neighbor dogs. 😊
Walking, and walking a lot...is huge for weight loss. I remember back in 2017...I was out walking and fishing with my son all spring and summer...shore fishing...and I got down to 211..and I felt pretty thin lol. Just from shore fishing in warm weather...no running ! My Chiro told me stop jogging (when I did) and walk walk walk...grab lite dumbbells if needed.
i started a walking program about a year and a half ago. Felt great. I also changed up my diet, and continued intermittent fasting, which I had been doing for some time. Started researching, doing homework, as it was my desire to being running again. Started employing the Maffetone method, along with switching to "barefoot" shoes, with excellent results. The adaptation to the "barefoot" shoes took months, but it was worth it. Your body works so much more efficiently that way. Turned 61 this morning. Celebrated with an 11.5 mile run at sunrise. I love it!
I’m glad I have finally found dr.Sten Ekberg breaks everything down and explains everything. That what I have been looking for I’m not asking why anymore
I am so thankful that I came across your videos! I was guilty of calorie counting, eating very small portions, doing 45 minutes of high intensity workouts 6 days a week🤦🏽♀️ Needless to say I was not losing weight like I should have been & I was extremely TIRED 24/7! Having all this new EFFECTIVE info, I'm now excited to go workout... aware I dont need to huff N puff for 30-45mins.
Yeah. You don't have to push yourself extremely hard to get results. In fact that will only lead to failure. Something that works in your everyday life and doesn't burn you out will bring you longterm changes.
Thank you Dr. Sten Ekberg. Your explanation is really clear and easy to understand. I walk briskly 45-60 mins 3-4 times each week, in between I run about 20 mins. After watching your video, I will keep continuing doing this.
I blew out both knees running for decades. I took up cycling and spinning and it helped my knees although I’ll never be able to run again. Don’t ruin your knees, back and hips running. Do low impact walking or spinning.
Thanks for the video... I’ve been a runner all my life and never had a weight problem but this is the First explanation that broke down the difference between walking and running that actually made sense and lately I’ve incorporated more walking into my daily routine.
I'm the reverse. Walking twice a day trying to reach more steps each day tracked by my fitbit and lost nothing. Got back to running and vary speeds and distances and have noticed a significant decrease in fat over the past 5 weeks.
OK. Now I understand why coaches tell us to take our long runs at a conversational pace. If I am carrying on a conversation, I'm not huffing and puffing and I am well within the aerobic zone. This maximizes fat loss and aerobic conditioning for the reasons you explained above. Very nice thank-you.
i like to mix things up: i do cardio 5-7 days week,but i alternat between running 40min, sprinting 5-12 min and walking 40-60 min.Walking is my "rest day" if i feel tired or too sore.Its important to remember the benefits of cardiopulmonar conditioning higher intensities exercises have.
Thank you so much for this well explained video! I am a runner and a walker. I've been struggling with hunger control and weight loss every time I run. Now I know why ! Thank you!
There was 2 times I lost alot of weight and started going to CrossFit and running, The problem is after I was so hungry I would eat and overeat. Now I have been walking everymorning about 6-7 miles and I'm doing greater distance and my hunger is non existence.
Something which wasn't mentioned but I think is really important to that discussion is that running is also useful outside of the whole being healthy stuff. Personally, I kinda dislike running, but I make sure to do it somewhat regularly because it's been useful so many times: when I'm late for a train, when I miss a bus, when there's a sudden change of plan,... Having the ability to quickly and reliably run a few kilometers is just too useful to pass on.
I walk seven miles almost daily and I use my food diet of OMAD (one meal a day). I walk in the early morning and eat at 6 pm. I am 62. It works well. 👍😇👍
@@irenelopez3235 no, I am accustomed to it. One good meal in a day will fill my stomach. I changed to 3 pm instead 6pm for the meal. I do not want my filled stomach when I go sleep at night. If you are hungry in-between times, drink tea, coffee or bone broth. It helps cut hunger. 👍😇👍
Thank you! You really have a great way of explaining complex things so that everyone understands them. I really appreciate you covering "well known" topics while still encluding further essential information. In my early 20s I loved running but I had to stop because of joint issues. Once I managed to fix them years later I wanted to start again, but my body kept telling me it's not the right thing. Instead I started doing variations of HIIT and fast walks. I love it. Now I'm 30 and with both, keto/low-carb and IF, I feel just as energetic as I did as teen. It's really incredible for me since my health took a really bad nosedive in mid-20s. All the docs kept telling me I must have bad genetics and wouldn't recover. I did believe them for a while until I felt like I had nothing to lose, so I just started experimenting my own. After a while of eliminating anything which made me feel bad I ended up with keto. Way before I knew that it actually was a thing. 3 years ago I discovered IF, which had another huge impact. From there everything suddenly got so easy since I've got all my energy back. For years I kept listening to my docs and actually thought that something was wrong with me. Nowadays I look at the people I went to school with and how much health issues they have. I almost consider myself lucky that I had my nosedive so early. This way I had the time to correct my lifestyle. Anyway, thanks for educating and giving us some missing puzzle pieces. Greetings from Germanyy!
Thank you so much for this information it so clear and helpfull I started walking consistently a year ago from 5 km I increased it to 10 km (15k steps) now I am doing 15 km daily and my weight is just falling off I am almost with no clothes to wear currently I want to keep it at 10 miles daily for the next 7 months of this year and go back to 7miles/10 km for as long as I can Thanks again Dr
So helpful and easy to understand. Thank you! Was a runner for decades but now mostly walk or jog and lost 20 pounds in 11 months with a reasonable...not restrictive.... diet.
My brother I was in the same boat. I doing Omad and Keto diet combine. I'm on my 4th week and I can walk comfortably now. My suggestion is diet first and after month or so incorporate some walking
Ac.. Try to find herbalife coach in your country.. Im a coach in my country and i help people not because of the money, but i do wanna help people loose weight and get healthy.. And i tell you.. Its a wonder.. Find one near you..
This question sums up what's happened to the world in the last 30 years. When I was a kid in the 80s and 90s, people exercised to get fit, and the aesthetic benefit benefit was ancillary. Nowadays, the objective is aesthetic at the minimum possible cost to and we wonder why obesity has become such a problem.
It's strange. I can do stair sprints at full force for 30 seconds X 10, and my cardio is off the charts, but walking for an hour a day at a brisk pace seems to work better for weight loss. You really have to experiment with a wide range of exercise modalities to see what works best for you.
The BEST video on this subject. I literally became Type 2 Diabetic from years of "ANAEROBIC" exercise. I wish I knew this in my 20's and 30's... Thank you Dr. Ekberg!
When I was 21 I lost 70 lbs from walking first then working up to running 5 miles a day . I lost it in 3 months. Oh and I ate what ever I wanted. My favorite was eating a big Long John Silvers dinner every Friday. LJS was my only fast food
Walking is great for losing weight but if u want to increase ur stamina for a certain sport for example then u have to do the running or some form of high intensity cardio
Def true. I've been walking about 3 miles a day for the past year and have lost weight but today I decided to try to run a couple of blocks...I was coughing and struggling for abt 20 min AFTER I was done. There is definitely something to be said for building up stamina
I'm addicted to running... I've limited myself to running an hour twice a week and I've noticed all the positive things you mentioned sir. I get less cravings this way and I also lose less muscle. Being IS for this us absolutely important. Everything you said is true🙏🏻
Wow, the quality of your videos are just amazing, thank you again! I'm 52 and started IF in beginning of september 2019 and your videos have been one of my main source for new information about health. I've lost 7,5kg in that time and very soon my fat% will be under 20%. We have walked 30-40km per week (plus walking with labrador retriever) with my wife and my life has turned around completely. I have already been able to run again, but I will do it just one time per week for 5km, just to get variability for training. Also some of the walking is done as nordic walk. Some weight training is now also in the program. I'm now in a condition I was last time when I was around 37 years of age. Thank You again! Greetings and Happy Holidays from Finland
Thank you so much for this video! After 6 months of keto I finally understood what's happening! Definitely changing my focus now from run longer&faster to walk longer. This explains everything I went through to me!
Fantastic explanation. When the lockdown started I was running at least 20 miles a week to try to lose weight and I was struggling. I can see that walking makes a lot more sense.
I turned 69 in March 2023. My last physical I was pre-diabetic, my blood pressure was 165/98 on medication. Because of an injury at 19, I'm unable to run. Late last fall I decided to try and get in some reasonable shape as I was dreading ending up like most everyone my age I around me and started walking. My first time was hilarious and scary as I was dizzy and feeling horrible when I stopped at 300 steps. With no other option I kept at it every other day and after a month I was up to over 1500 steps in my neighborhood. Winter came and I stopped. This spring, disgusted with myself I started again. I found a park three miles away with over 3 1/2 miles of walking tracks and started again. Every other day I'd drive to the park and walk. It was TOUGH, but just kept walking every other day. Over time I changed my diet trying to cut down on sweets and carbs. Yesterday June 15th I walked 2.7 miles at a pace of 3.6 miles an hour. I had my annual physical last week and my blood pressure was normal, my blood glucose was normal! I'd lost 15 pounds and I can feel my that my legs are becoming more muscular, there's an actual spring in my step. Looking at pictures from two years ago, I'm stunned at how my face has slimmed down. Hot summers are tolerable and I get actual compliments on how I look. Amazing, just walking consistently.
I am 78, walk 3 miles a day. In best shape of my life.
U go girl!
Wow....I am 36, I walk 3to 3.5miles per day. It takes me around 45mintes. It's not short walk . Good for you ☺️
Go girl God bless you !👍💪
Get it Dolores!
Go Dolores you sexy beast!!!
Another thank you. I absolutely love walking and dislike running and huffing and puffing. Consequently I walk from 8 to 16km 6 days a week to keep fit. I am almost 72 and feel 20 years younger.
Wow! You're amazing. I want to be like you as I get older. You're an inspiration
I want to feel the same when I’m your age, if I’m still alive.
Keep it up. I love walking too.
My walking buddy and I are both thin and get passed on our walk by fat people running. Now I know why!
I am on the same path, 29yo and I walk on average 11km a day, 6days per week.
I haaaate feeling out of breath so I d rather go for a 2h walk than having a 30min workout agonising. 😅
I also walk 5 days a week and I am 74 now on Carnivore and have lost over 50 pounds and feel better than I did in my 60’s. I wish All Dr.s would get it like this Dr. Does!
I’ve been walking since November. I was 293 pounds and very poor cardiovascular health so I walked only about 2000 to 2500 steps a day 7 days a week. I slowly raised those my step count to 15,000 a day during my work days and 17,500 on weekends. I intermittent fast (16:8) and I’m 85 pounds lighter 😊 Walking has not only been great for my physical health but it’s also been great for my mental health. Whenever I feel a bit stressed at work, I take a 10-minute walk around my office building and I’m stress free and I added 2000 steps to my step count. I am consistently dropping 1 to 2 pounds a week.
Walking, just like any routine, is great for mental health. I'm glad that you've discovered this for yourself.
Thanks you soo much for sharing i am motivated to do 10000 now✌️
Wow.. That a great achievement. I ve been waliking ard 8k to 10k a day now but on a slow pace. Is there a difference is walking fast or slow? Appreciate yr imput. Tq
😅
Excellent. You’re doing great!
As a pretty stressed person, who likes walking, but hates running, this is really pleasant to hear
Wow! Absolutely brilliant. Thank you so much for this video. I ran 3-5 times per week for 18 months and didn’t lose weight, felt hungry (so ate more) and damaged my knees!! I recently started walking 2-3 times per week prior to watching this video and now it all makes complete sense!! 👌🏼
I didn't get damaged or hurt my knees but i get hungry constantly. I ran 50min a day. I want to lose weight but i got hungry and ate more, didn't really lost weight. 🙃
Awesome! Have u been losing weight so far?
Similar to my situation i saw significant progress when i switched to walking for last 6 years.
@@thegiftedone Yes i lost weight from 50kg to 47kg
If running is hurting you it's because you run with horrible form.
This video has proven that I am not delusional. I’ve been going bootcamp, CrossFit, and unable to loose weight. I started walking due to an injury and the weights flying off. Amazing!
Cross fit can't be sustained for a lifetime, take care of your joints. I xray people at an orthopedic clinic, soooo many people tell me they wish they would have taken care of their knees and back when they were young.
Maria A how long were you walked at a time?
Yup, I fast walk for 45 mins (5x week) and the weight is coming off slowly.
Did you build muscle from working out though?
@@starlight-xt7po .
Summary: unless a consistent runner, walking is better
Thank you
Thanks a lot. Saved time.
Thank you you saved 27 minutes of my life
2nd opinion: if we want to run, let's be a consistent runner.
Perfectly put !!
And thank you so much too.
What makes me watch Dr. Ekberg is the clarity of his explanations. He can explain technical terminologies in a layman's language at the right speaking speed.
Thank you RG. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Dr I love watching your videos on nutrition guidelines it has tremendously help me here in Nigeria.. Six months ago my Hba1c was 5.7 and my lipids profile average was 4.4 but I'm very glad to say through your videos and programs I was able to lower my cholesterol from 4.4 to 3.1 in six months my hba1c to 5.3 .
The Amazing thing is that HDL when I started was 0.74mmol now my HDL is 1.8mmol just in six months.. I'm so delighted it has not been an easy journey but I'm glad I'm getting results..
Thanks my name is Mr moses Nwokedi 09090256734 .
@@drekberg I totally second RG. Love the clarity, the level of detail, and the holistic, in-depth coverage. Sure makes it easier for laypersons to understand technical stuff
Dr Ekberg
My age is 54 years, & my ht is 5’11” wt 94 kgs , kindly suggest how much should I walk per day, and in how much time ie average speed
Thanks
@John Wickes I listen at either 1.5 or 1.75 speed. They are pretty quick that way - and packed with information! Give it a try.
I started fasting about 8-9 months ago and low carb, low sugar with daily intermittent fasting and I have lost 45-55 lbs. I walk about 55-60 miles a month and it is doing wonders! I now weigh 227.
Congratulations, I want to lose 50 lbs I know it won't be easy
Thank you for sharing.
How tall are you?
What is your source of energy? I’ve tried that diet and it left me feeling exhausted.
@@bruceli9094 4’ 3”
This explains my experience in Japan. Most of the people are slim. They walk everywhere and they look great!
They do intermittent fasting.
Wef likes them owning nothing and being happy 😂
I lived in Tokyo for a few years. They also eat way smaller portions.
That's the first time I've got a reasonable explanation on this. No more guilt for not running!
I think running are bad for bones and skin to be honest every jogger I know looks older and they always have an injury . Always with ice packs etc
Agreed this is great explanation, but it’s only half the picture if you’re not in calorie deficit, which isn’t mentioned once: you can walk all day but if you’re eating more calories than you’re using then zero fat will be burned.
If you are walking all day you will defenitely be in a calorie deficit, exaggeration was bad on your part....
@@njsaunders he didnt bring it up because its a no brainer. He made multiple videos on caloric deficit this is just a video on which is better walking or running
Rainingツ 👍🏿
Walking is always best, less wear and tear on the body and easier to commit to. I lost 26 pounds but simply walking every morning for an hour.
I walked 10k a day as an over 60 but I got heel spur so now I cycle instead.
Did u eat healthy also ?
That was my guess ... I figure if I can't keep up running and it hurts it's not good for me. Walking & dancing is my best exercises. Light weights kettle ball.
I am a medical student and this video is better than most of lectures at university
Thank you very much 🤩
Become a natural doctor
I'm a physician and I agree with you.
This comment is huuuge disservice to the listeners. Not a summary AT ALL. I'm a medical student and this WHOLE video is Gold.
Between Dr Ekberg and Dr Berg my life has been transformed as I've lost weight (gradually since January '22), am still doing so and have managed to keep it off.
I'm fitter, healthier and financially poorer as a result because of having to buy a complete new wardrobe - THAT'S THE PAIN PART OF INTERMITTENT FASTING! 😂
as long as there is “Berg”, Im buying it.
happy pain part though :)
Ive watched a lot of videos on this topic and this is THE ONLY one to address why working out harder increases appetite. The harder I work out, the more I eat. Walking allows me to reduce calories
YUP.
I’ve lost nearly 40 pounds in 3 months by walking a minimum of 10,000 steps a day as well as a 1600-2000 daily calorie goal.
Congrats! Me too!
Congratulations
Hi did your legs shrink dramatically?
@@saabaero6211 youu can't spot reduce
Congratulations! Some people don't realize how difficult it is to lose weight. I'm shooting for 10,000 steps a day. Some days more, some less. I feel so much better.
I used to do lots of running (road work) as a boxer, yet always struggled with weight. Now, I walk 4-6 hours per week, maybe 10 hours per week in the summer, and I've never been leaner. Walking is far superior. Walk 30 minutes X 3 times per day for 12 weeks, and you'll lean out so much you won't believe it. You'll start to see muscle definition you never thought you had.
ok. I am going to try that. Thanks
Why 30 min 3 times a day and not just do 90 minutes all at once?
@@zayvier69 I think from the research I have seen, it actually gives you the boosts in three intervals that cumulatively gives you more benefits vs. just one. Very elementary understanding but hopefully it helps.
@@expat1432 I think what it is, is that running is a pretty intense exercise, so you can only do it for a certain amount of time, and if you do it every day, you'll over train. Not to mention injuries. But the thing I learned after reading quite a bit of research, is that the more your run, (because of the intensity of the activity), the more your body will adapt and start doing the same distance run, for less and less calories. With walking however, it's low intensity, and fully aerobic (performed with oxygen), and with that, your body never seems to lower it's calorie output for the same distance walk. A hour walk I did 10 years ago, still burns 300 calories like the walk I did last night. I've been working with an X girlfriend on her walking routine over the last 5 weeks. We've been using the fitbit to track daily steps. She's always struggled with weight. She is STUNNED at how much reduction in hip, thigh and waist measurements she has achieved in just 5 weeks. By say, September, she will have quite a figure, but she really likes what she is seeing NOW. I learned the effectiveness of walking from a man who's written 17 books on how to achieve ultimate leanness. His recipe is for leanness is hard but limited resistance training, HIIT cardio once per week, a whole foods diet, and plenty of outdoor walking, at least 6 hours per week. Walking reduces appetite, and gets Ghrelin and Leptin hormones working properly in the brain. These two hormones are responsible for hunger signals, and satiety when eating. Extended walking also gets blood glucose levels in check, so hunger and other sugar cravings are significantly reduced. Walking utilizes the large muscle groups of the legs, hips, buttocks and low back, along with some upper back and shoulder swing. It utilizes these larger muscle groups through a full range of motion, continually, against the resistance of gravity. And that is the best cardio then for continued fat loss. Good luck.
@@westfieldartworks8188 great explanation! Thank you. So how should you start and how should you develop it? And is it 7days a week or 5 ok?
I'm 68 and have no aches or pains in my feet, legs, knees, or joints because I always walk and never run unless I'm being chased or chasing, neither which have happened in many years.
I love running,the reason i do it is not because of weight loss,but because of the benefits for your cardiovascular health and less stress.
Yes - what's wonderful is a perspective explaining how everything else about a person comes into what exercise benefits them most
Faithful healthy runners are elite athletes compared to the vast majority of any population.
You run for physical health, I walk for that and emotional health- nothing to do with weight.
Happy trails❤
Can't believe this isn't more widely known. So many false assumptions out there: "Go to the gym to lose weight." "I'm trying to be healthy so I need to stop eating meat, and eat more whole grains." No wonder people aren't reaching their goals. THANK YOU telling the real story, complete with nuance.
This guy is awesome...no hype..no hyperbole...no yelling and screaming...just a calm cool articulate messenger of useful information......
Sounds like the start of a beautiful bromance.
Yup - dense scientific information using key terms you have to learn if not familiar.
I am not, so staying with his style IS challenging. OTOH, his basic kindness is endearing.
I skipped ahead to 20 minutes, just in time for aerobic VS anaerobic and the conclusion
Just that was VERY good- very different from "just walk us better for everyone"
I like understanding so much more than I did before, even if my 75 tear old ADHD brain balked at fierce and sustained focus in the middle section.
I've subscribed & will listen, repeat ;->
Make sense why I wouldn’t lose weight despite of restricting calories and running, getting better results with walking instead and fasting !!!
If you really want to loosing weight
Followed KETO diet with doing exercise you start loosing weight in one week
Fasting is also restricting calories
Cycling and walking is good
Fasting will just harm you in the long run.
@@mycrease8936 Actually it’s not if done correctly and not every single day of the week.
I just do walking now. Before i used to stress myself out running every afternoon. I’m so much happy walking than running.and I’m still losing weight.
👍🏻
If we force something... It increases stress hormones.
When you walk it makes you happy.
So you should definitely hold onto it
@@Rudresh101 definitely 👍🏻 walking equals happiness for me 😀
This doctor talk so knowledge even sounds better than my English teacher...
Running can be pleasant and satisfying, but for the overweight it is not burning fat due to cortisol. Wish someone had ever told me or given the right education
I stopped running and started walking and a few times a week I’d thrown in some 30/45 hard sprints and now I’m JACKED!!
This is absolutely correct! Walking is the best! I lost a 57lbs for walking in a year. But now I'm gaining to lean muscles my goal. My journey begins
I lost weight and belly fat successfully by running and jogging when I was younger. Now that I'm over 50, my knees can't take the jogging so walking has become my new best friend. I regularly walk about 10 miles a week and I'm seeing some weight loss results.
I watched tons of videos on intermittent fasting, keto diet, fitness, etc. This is the single best explained and informative video I came across. Sir, you have my respect.
Look at his homa IR video. He gave the best explanation as to why I am extremely weight loss resistant but also gave some excellent suggestions on how to go about losing weight Very very long leasurely walks and intermittent fasting 20th hour fasts 4 times a week. A Quito diet most of the time some of the time
Good info
Unbelievable how kind and generous this man is. Thank you so much for this free and HIGH-quality information. I truly enjoy your videos. No wonder I was not losing any weight.
He makes thousands of dollars from UA-cam advertising on the videos.
@@stopper90004 😂😂😂😂
@@stopper90004 there are no ADs in this video
@@stopper90004 Ha! You know nothing about UA-cam...
If you do a fairly quick 3 mile walk every day or other day, even in late middle age you'll keep at a good weight (as long as you eat healthy). This is a great episode! Thank you! There is no reason to go nuts if you're not a professional athlete, IMHO.
I run for at least 4 kilometres everyday, thinking its the best way to loose weight and stay in shape. I then stumbled on this video. Today is the last day that will happen. Its walking all the way for me now. Thank you.
Keep in mind that you will have to leave the house a little bit sooner because it will take longer.
But taking longer allows you to take in the scenery & maybe even talk to folks as you pass by.
I would get so hungry after doing HIIT that I felt like eating a cow. I thought, well, I just have to tough it out and be hungry all the time. I'm glad I found you and your channel because honestly, HIIT is too hard for me.
I do great with a nearly fasted hiit sprinting regiment. I'll take my protein shake along with creatine and beta alanine and have sufficient energy for a good while. just provide your cells with all they need to produce as much atp as possible
Same!
For some reason I'm less hungry after doing HIIT or exercising in general. I do it fasted though, not sure if that makes a difference.
Same thought here. Doing hiit really make me eat like a cow
Here Dr. Ekberg clearly explains
I worked in a medical field and people who run always get surgeries on the hips, knees, ankles, etc. So running is bad for you especially if you are overweight because you will injure your body. Walking, swimming or anything not pounding on your joints are better exercises.
Thank you Virgie Mata. Those are additional good reasons
yes,,you are so right ,,,walking does not stress your joints as much as running
Virgie Mata if you know how to run properly you don’t injure anything
Run on your toes, not on your heels. heel striking hits your joints hard. No one would heel strike when they run barefoot lol
@@shawngregory1312 very true. We need to re-learn how to run. I did only at 35 years old! Then it's absolutely safe.
When my mother lost her drivers license, she begun walking everywhere and became skinny as a rake. She would probably walk about 2+ hours a day
And to put that into perspective, the recommended 10 000 daily steps can for most people be translated into a 1h and 40 min walk.
Example of an ostensible "loss" being a blessed gain!
Go mom. I completely understand the best way to get where you need to be. You get to be in nature and benefit from the walk at the same time.
@@Amycus89 ,, Crazy people you are !!!
I used to walk everywhere before I got my car. Now I use my treadmill...I guess at least I can exercise when I want and have a toilet break anytime....😉
Just listening to this guy’s calm, clear voice lowers my cortisol!
Wonderful clear explanations, and very encouraging for me who could never get on with running but love walking
i was 215 and i joined the gym. i worked 8 hours a day on my feet in a cabinet shop. i didn't eat breakfast just coffee. i had spinach and a can of sardines for lunch. after work i hit the gym and lift weights for an hour. then i went home and ate a stake with no sides, just a plain stake.... i did that for 3 months and i went down to 165. i lost 50 pounds in 3 months. i was never hungry.
I've watched hundreds of fitness videos over 3 years and have never seen a better explanation of this kind of material. Excellent. Why wasn't this around in 2010-ish Dam-it!
Same feelings here😕
I do iF, low carbs diet + blood type diets n 1 hour walking at least 4-5 times per week, in 5 month i loss 22kg. . Need to lose my last 10kg! Wish me luck Dr. Ekberg 😉
Did you lose them?
5 months passed, you lose the last 10kg?
Wt about last 10 kg
Any update??
She didn't
I’ve never been a good runner, but would force it and not lose weight. The only time that I’ve ever lost weight is when I would briskly walk 3 miles a day. I love this science.
I walked for over 6 months along with keto and IF and lost over 100 pounds
I used to run 50 miles a week. Today, I stick with nice, enjoyable walks that help control my blood sugar.
My love handles are a lot smaller now that I walk for an hour everyday with a weight vest on for an hour than when I used to run a mile everyday.
You're far better biology / fisiology teacher than the one i got in college!! Insane how much we can learn from you through your channel. thank you so much
I am currently combining walking (+/- 10 kms on even days), full body workout at gym (on odd days), swimming once a week, and also omad. Wish me luck!
thats a killer routine bro
am doing omad since 2 months weekly i eat twice a day/cheat day
Any results?
@@MrAceman82 yes bro have immediate results in my skin it got way clearer but my belly fat has decreased little bit only am trying to cut off junk food from my diet it is easy to have junk in omad as u crave and think about food all day. I am disciplined for 1-2 weeks then again am switching to junk food.
To lose weight Keto plus OMAD is more sustainable.
This seriously blew my mind. In one period of my life I was doing two hours of running on a treadmill. My diet at the time was mostly carbs and I found it interesting that I would crave fruit and not my usual food after a session. Amazing how the human body works and how it can be so specific in telling you what it wants. Sad that I spent an entire lifetime struggling with my weight. I wish I had this information 40 years ago. Thank you Dr.Ekbert for sharing this information and doing it so well. What a great service to humanity. If people listen, they don’t have to suffer anymore.
With this video you also answered my life long question - why am I so hungry after swimming? Because I do it too fast! And I'm never hungry after walking, no matter how long that walk is.
Great stuff, very helpful! TYSM!
I walk and swim (not that fast) and still swimming does make me hungry. It always has, though, since I was a kid! I'm 59 now.
one of the main reasons I watch these wonderful videos is the balance. No exagerations, no " this is the truth, all the other is wrong".. by the way, no wonder I was so hungry and upset after my frustrating, useless fitness sessions...
I love walking! I use to be an avid runner in my 30s and now my feet and knees don’t like it too much in my 40s. I could walk forever and when I really want to add some resistance, I walk with weights on the treadmill at a 5-8 incline. It gets the heart pumping and great for my legs with low impact 😁
id recommend a weighted vest. I bought them back when i used to run to make my runs shorter and more intense. But now i use it while walking and its amazing. Allows you to walk comfortably and have your hands free.
@@SonGoku5363I just read your comment and I thank you for that suggestion.
No running for me as I need my new knees to last forever! I know forever is a very long time but with I.F. and healthy keto, I feel like I could live forever.
Thank you lkjacob1.
I started out at 236 at the beginning of spring and now I'm at 195. My only form of exercise is walking.
with how much speed ? 3 mph ?
@@sezarkurd6515It takes me about an hour to walk 5.4 miles .
@@Ms19741979 wow you are fast because I am over weight for now take me 100 minutes
your videos are pure gold. I am, finally, understanding what's happening in my body. Thanks a lot! Greetings from Italy :)
I agree. 🙏
Greetings from India.
good comment sottozen, thanks. ur right. incrediblye. i always felt this but now i know :DD
Ditto Dr. I am starting out and diabetic. I am changing many habits I didn't realize I had.
Me too. Thank you so much. I now know what I should do.
🙂
Thank you so much. I have been struggling for shedding a few extra pounds for years. Now I walk everyday at a normal pace and I am shocked to see how my body is slowly getting back in shape. The only effort on my part is commitment to do the walking. Not dreading the sweat inducing high impact exercise so I am really happy. Thank you once again so much for explaining the science behind walking vs. running. I love to walk. It is working very well for me.
Dear Roopa, Weight loss is one thing. Stamina is another, so is increasing the size and use of your hippocampus which only jogging can do. Also strong ankles, legs, thighs and buttocks are dependent on jogging.
Please jog.
@@milkoansah-johnson8768 not true
Great information, Dr. Ekberg. Per my profile pic to the left, I went from 247 pounds to 184 in less than 6 months, and I can verify your information in this video and other videos is right on, at least in my experience. I really enjoy all your videos. Thank you for your easy going style and your understandable explanations. You are providing a great service for so many.
Wow - I’m getting ready to get back in shape after a bad injury and during that down time I really put it on - good to see results reported by others as I was having a hard time believing it all
I'm overweight and have been jogging several times per week since the Coronavirus lock down began. Lately I have become concerned about how little weight loss I have experienced to date. This video explained everything I needed to know. Tomorrow I look forward to begin going on nice, long walks instead. I perhaps will resume running once I have lost some weight. Thank you for sharing 👍
You can still run a couple times a week but I wouldn’t do it for more than 30 minutes at the most. I walk 5-6 miles every day since lockdown and I’ve lost average 2-3 pounds per week steadily.
And i started omad because of his videos and am losing well.
Think it’s important to know also that if your eating more calories than your body’s burning you will gain weight. You can’t outrun a bad diet maybe check the food your eating and you would of lost Weight running.
I have been jogging 5 days no more than 20 min per day untill my knee start to hurt very bad. Now after 4 days of pain Im on my bed because the pain is worst. Is like I have a knife in my knee and every time I move it the knife go deeper :( I suffer real bad
I have lost about 20 lbs only in a month and without aerobic exercise, just carrying out my normal daily routine. It just make sense now after watching this video.
Returned to walking a week ago…started out slow and quickly increased my pace with each outing.. I my A1C is 7.1. I weigh around 190. Walked for decades so … all you address here is so true. So, your lecture is reinforcing! Super appreciated.
Best explanation I've ever heard and seen! I've never liked running. When I got a dog we would walk up and down my country street 2x a day. 10 min roundtrip. I was shocked at how much weight I was losing! I was 53 y.o. And Yes She Got To Run And Play On The Beach almost everyday but the little short walks were her treat to visit the neighbor dogs. 😊
I walk/run for 3 miles 5 days a week. With OMAD, I’ve lost 50 lbs in 5 months.
Wow well done!
What is OMAD??
@@thereal7887 one meal a day
Walking, and walking a lot...is huge for weight loss. I remember back in 2017...I was out walking and fishing with my son all spring and summer...shore fishing...and I got down to 211..and I felt pretty thin lol. Just from shore fishing in warm weather...no running ! My Chiro told me stop jogging (when I did) and walk walk walk...grab lite dumbbells if needed.
i started a walking program about a year and a half ago. Felt great. I also changed up my diet, and continued intermittent fasting, which I had been doing for some time. Started researching, doing homework, as it was my desire to being running again. Started employing the Maffetone method, along with switching to "barefoot" shoes, with excellent results. The adaptation to the "barefoot" shoes took months, but it was worth it. Your body works so much more efficiently that way. Turned 61 this morning. Celebrated with an 11.5 mile run at sunrise. I love it!
Thank you as always. I've been walking 3 miles in the evenings for two weeks. I feel much better and sleep better. Doctor, it's time for a book.
I’ve been walking since I was a kid ,never stopped,it’s easier to keep going than stop n start, keep walking you’ll live longer 💪🏽😎
I knew it!!! So yeah walking out in the wide open can't be beat. Love that! I love long walks on the beach😊
Michelle Hartmann Walking in the narrow open also works.
I’m glad I have finally found dr.Sten Ekberg breaks everything down and explains everything. That what I have been looking for I’m not asking why anymore
I am so thankful that I came across your videos! I was guilty of calorie counting, eating very small portions, doing 45 minutes of high intensity workouts 6 days a week🤦🏽♀️ Needless to say I was not losing weight like I should have been & I was extremely TIRED 24/7! Having all this new EFFECTIVE info, I'm now excited to go workout... aware I dont need to huff N puff for 30-45mins.
Yeah. You don't have to push yourself extremely hard to get results. In fact that will only lead to failure. Something that works in your everyday life and doesn't burn you out will bring you longterm changes.
Spent years killing myself on the treadmill!!! Losing weight on keto and feeling great doing IF too!!
I f’ing Love your videos! I am big man, a family history of hart problems. Simply put, you are saving my life every video.
It's a pleasure listening and seeing Dr Ekberg's explanations. Wish I had more teachers like him at school, university, at work, etc, etc...
Thank you Dr. Sten Ekberg. Your explanation is really clear and easy to understand. I walk briskly 45-60 mins 3-4 times each week, in between I run about 20 mins. After watching your video, I will keep continuing doing this.
I blew out both knees running for decades. I took up cycling and spinning and it helped my knees although I’ll never be able to run again. Don’t ruin your knees, back and hips running. Do low impact walking or spinning.
Thanks for the video... I’ve been a runner all my life and never had a weight problem but this is the First explanation that broke down the difference between walking and running that actually made sense and lately I’ve incorporated more walking into my daily routine.
I'm the reverse. Walking twice a day trying to reach more steps each day tracked by my fitbit and lost nothing. Got back to running and vary speeds and distances and have noticed a significant decrease in fat over the past 5 weeks.
I always walk and never run, so looks like am doing the best. Thank you so much for sharing such wonderful tips based on science.
OK. Now I understand why coaches tell us to take our long runs at a conversational pace. If I am carrying on a conversation, I'm not huffing and puffing and I am well within the aerobic zone. This maximizes fat loss and aerobic conditioning for the reasons you explained above. Very nice thank-you.
i like to mix things up: i do cardio 5-7 days week,but i alternat between running 40min, sprinting 5-12 min and walking 40-60 min.Walking is my "rest day" if i feel tired or too sore.Its important to remember the benefits of cardiopulmonar conditioning higher intensities exercises have.
You need to run to strengthen the heart.
I lost 28 pounds just walking 5 to 8 miles a day, Yes dieting did help. 🙂
Thank you so much for this well explained video! I am a runner and a walker. I've been struggling with hunger control and weight loss every time I run. Now I know why ! Thank you!
There was 2 times I lost alot of weight and started going to CrossFit and running, The problem is after I was so hungry I would eat and overeat. Now I have been walking everymorning about 6-7 miles and I'm doing greater distance and my hunger is non existence.
Something which wasn't mentioned but I think is really important to that discussion is that running is also useful outside of the whole being healthy stuff.
Personally, I kinda dislike running, but I make sure to do it somewhat regularly because it's been useful so many times: when I'm late for a train, when I miss a bus, when there's a sudden change of plan,... Having the ability to quickly and reliably run a few kilometers is just too useful to pass on.
I have been watching many videos of Dr Ekberg. I am always impressed with the penmanship. It looks perfect.
I walk seven miles almost daily and I use my food diet of OMAD (one meal a day). I walk in the early morning and eat at 6 pm. I am 62. It works well. 👍😇👍
me tooo
Don't you feel hungry inbetween?
@@irenelopez3235 no, I am accustomed to it. One good meal in a day will fill my stomach. I changed to 3 pm instead 6pm for the meal. I do not want my filled stomach when I go sleep at night. If you are hungry in-between times, drink tea, coffee or bone broth. It helps cut hunger. 👍😇👍
Thank you! You really have a great way of explaining complex things so that everyone understands them. I really appreciate you covering "well known" topics while still encluding further essential information.
In my early 20s I loved running but I had to stop because of joint issues. Once I managed to fix them years later I wanted to start again, but my body kept telling me it's not the right thing. Instead I started doing variations of HIIT and fast walks. I love it. Now I'm 30 and with both, keto/low-carb and IF, I feel just as energetic as I did as teen.
It's really incredible for me since my health took a really bad nosedive in mid-20s. All the docs kept telling me I must have bad genetics and wouldn't recover. I did believe them for a while until I felt like I had nothing to lose, so I just started experimenting my own. After a while of eliminating anything which made me feel bad I ended up with keto. Way before I knew that it actually was a thing. 3 years ago I discovered IF, which had another huge impact. From there everything suddenly got so easy since I've got all my energy back.
For years I kept listening to my docs and actually thought that something was wrong with me. Nowadays I look at the people I went to school with and how much health issues they have. I almost consider myself lucky that I had my nosedive so early. This way I had the time to correct my lifestyle.
Anyway, thanks for educating and giving us some missing puzzle pieces.
Greetings from Germanyy!
Maya M. Avoid the schnitzel and Weiss bier. Mmm mmm
Today i understood why "mitochondria is the powerhouse of the cell."
Mitochondria is the powerhouse of the entire Animal Kingdom. :)
Somebody watches Chubbyemu! :-)
Thank you so much for this information it so clear and helpfull
I started walking consistently a year ago from 5 km I increased it to 10 km (15k steps) now I am doing 15 km daily and my weight is just falling off I am almost with no clothes to wear currently
I want to keep it at 10 miles daily for the next 7 months of this year and go back to 7miles/10 km for as long as I can
Thanks again Dr
So helpful and easy to understand. Thank you! Was a runner for decades but now mostly walk or jog and lost 20 pounds in 11 months with a reasonable...not restrictive.... diet.
God this is so explanatory.the way he talks is so relaxing
Finally! It was bit lengthy but every minute was informative and important. Thanks Doc 😀
Lol. I'm huffing and puffing while walking. I'm obese 1 cat. But I'm ready to change my lifestyle. Thank you Doc Ekberg! 😊❤️
My brother I was in the same boat. I doing Omad and Keto diet combine. I'm on my 4th week and I can walk comfortably now. My suggestion is diet first and after month or so incorporate some walking
@@PRLINKSGAMING wow. Thanks for the technique! Will do this also!
@@PRLINKSGAMING I am almost in an identical situation.
Struggled to walk uphill.
5 weeks keto and Omad.. Can skip up that same hill now.
Ac.. Try to find herbalife coach in your country.. Im a coach in my country and i help people not because of the money, but i do wanna help people loose weight and get healthy.. And i tell you.. Its a wonder.. Find one near you..
This question sums up what's happened to the world in the last 30 years. When I was a kid in the 80s and 90s, people exercised to get fit, and the aesthetic benefit benefit was ancillary. Nowadays, the objective is aesthetic at the minimum possible cost to and we wonder why obesity has become such a problem.
It's strange. I can do stair sprints at full force for 30 seconds X 10, and my cardio is off the charts, but walking for an hour a day at a brisk pace seems to work better for weight loss. You really have to experiment with a wide range of exercise modalities to see what works best for you.
The BEST video on this subject.
I literally became Type 2 Diabetic from years of "ANAEROBIC" exercise.
I wish I knew this in my 20's and 30's...
Thank you Dr. Ekberg!
Thank you Ben Hayat. I really appreciate your feedback. 😄
When I was 21 I lost 70 lbs from walking first then working up to running 5 miles a day . I lost it in 3 months. Oh and I ate what ever I wanted. My favorite was eating a big Long John Silvers dinner every Friday. LJS was my only fast food
Walking is great for losing weight but if u want to increase ur stamina for a certain sport for example then u have to do the running or some form of high intensity cardio
Def true. I've been walking about 3 miles a day for the past year and have lost weight but today I decided to try to run a couple of blocks...I was coughing and struggling for abt 20 min AFTER I was done. There is definitely something to be said for building up stamina
Tony K try swimming, or cycling, that will build up fitness and stamina without loading the leg joints.
I'm addicted to running... I've limited myself to running an hour twice a week and I've noticed all the positive things you mentioned sir. I get less cravings this way and I also lose less muscle. Being IS for this us absolutely important. Everything you said is true🙏🏻
Same I’m addicted to running as well I struggle with walking honestly
This is the best walking vs running video. Every other video doesn’t even compare. Thanks doc
Wow, the quality of your videos are just amazing, thank you again! I'm 52 and started IF in beginning of september 2019 and your videos have been one of my main source for new information about health. I've lost 7,5kg in that time and very soon my fat% will be under 20%. We have walked 30-40km per week (plus walking with labrador retriever) with my wife and my life has turned around completely. I have already been able to run again, but I will do it just one time per week for 5km, just to get variability for training. Also some of the walking is done as nordic walk. Some weight training is now also in the program. I'm now in a condition I was last time when I was around 37 years of age. Thank You again! Greetings and Happy Holidays from Finland
I walk every day 10-20k steps and swimm, for me works best. Running can be dangerous, if you do it wrong.
Land Lord Running ruins your joints
Thank you so much for this video! After 6 months of keto I finally understood what's happening! Definitely changing my focus now from run longer&faster to walk longer. This explains everything I went through to me!
Fantastic explanation. When the lockdown started I was running at least 20 miles a week to try to lose weight and I was struggling. I can see that walking makes a lot more sense.
I turned 69 in March 2023. My last physical I was pre-diabetic, my blood pressure was 165/98 on medication.
Because of an injury at 19, I'm unable to run. Late last fall I decided to try and get in some reasonable shape as I was dreading ending up like most everyone my age I around me and started walking.
My first time was hilarious and scary as I was dizzy and feeling horrible when I stopped at 300 steps.
With no other option I kept at it every other day and after a month I was up to over 1500 steps in my neighborhood. Winter came and I stopped.
This spring, disgusted with myself I started again. I found a park three miles away with over 3 1/2 miles of walking tracks and started again. Every other day I'd drive to the park and walk. It was TOUGH, but just kept walking every other day.
Over time I changed my diet trying to cut down on sweets and carbs.
Yesterday June 15th I walked 2.7 miles at a pace of 3.6 miles an hour.
I had my annual physical last week and my blood pressure was normal, my blood glucose was normal!
I'd lost 15 pounds and I can feel my that my legs are becoming more muscular, there's an actual spring in my step. Looking at pictures from two years ago, I'm stunned at how my face has slimmed down. Hot summers are tolerable and I get actual compliments on how I look.
Amazing, just walking consistently.