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"18,000 per day isnt [that much]" Unless you're an office worker. 18,000 steps per day is roughly quivalent to 2 hours and 45 minutes of walking (assuming a moderate pace of 1,100 steps per 10 minutes, trying to stay at a heart rate of ~120 BPM). Most people don't have 2 hours to walk every day, let alone 3. Edit: To all of you saying, "there's enough time in the day, you just have to find it." Average breakdown of a day: 8-9 hours working 8 hours sleeping 1 hour commuting to/from work 1 hour cooking/eating (minimum) 1 hour resistance training 1.5 hours miscellaneous time (cleaning after dinner, shower, nighttime routine, etc.) That leaves 2.5 hours for a total of 24. So yes, that time could be spent walking - awesome! However, that literally leaves no time for anything else. At all. Not unless you take time away from something else (sleep, resistance training, nighttime routine, etc.) Not even commuting to/from a gym. So if *your* day looks different and allows for you to have an extra 2-3 hours just to walk, that's great and I'm happy for you - but it doesn't change what I said about most office workers not having that luxury.

Besides strength training throughout the week, I've been walking a mile after lunch at the office and rucking for 30 min in the evenings after dinner with a 30lb weighted vest. Just adding walking to my daily routine has been a gamechanger in maintaining my physique, glucose management and overall energy levels. Sleeping much better too. Thank you Thomas for sharing your knowledge and what I appreciate the most is that you're constantly evolving your routine and always back it up with facts and research.

For over a year I've targeted 10k+ steps daily. This is the leanest I've been year round. If night comes and I need steps I'll walk my long drive way before bed. Walking also helps with digestion so after meal 2&3 is when I'll hit a 10-15 minute walk in the office parking lot doing emails and calls. NEAT cardio has certainly paid off for me.

"Walking is king" Me in a wheelchair like 👁️👄👁️

Walking helped me so much with anxiety, high blood pressure and losing weight. I like to get some sun in too to improve many other things as well.

Been on the "tracking my steps" game for 2 weeks now. Doing 20k a day and it feels great. I'm sleeping better, learning while I walk since I listen to podcasts and the mental health is improving.

Thomas Waiting for your interview videos. Many thanks 🙏

Q:How much should you be walking? A:In the morning What?🤨

Thomas, thanks for another great video - I used to aim for 6k steps a day and in my early 50s but then I saw your weekend video a few weeks back with your guest Kinobody talking about 17k steps optimum - started doing that and went on to smash my walking record last weekend with 40k steps and on average do about 21k a day now. Lost 3 pounds already and been able to increase what I eat by a large amount, certainly walking does work!

Great info. I used to be a runner but got too many injuries. Ruck walking on hills is brilliant. No injuries and great fat loss

Thank you loved this information

got to agree. i started jogging and i was losing muscle. sucks because of love running. now i either walk or bike up hills. i maintain my strength a lot better while im cutting.

Here Early! Love the videos Thomas! Keto is my go to and walking is a game changer to my weight loss!!

Love this! A couple of weeks ago I started rucking 3-5 miles per day (5 days per week) with a 30 lbs vest on and I just love it so much!

I always tell people this. I strength train but rarely do cardio aside from walking a couple miles a day, and pretty easily maintain low body fat. Whenever I slack on walking my body fat starts to creep up

I had low test in 2022/2023 my last check up and high cholesterol. I started doing compound strength training along with daily walks in the sun plus good sleep. I was able to bring it up 480 to 800 and cholesterol from 220 to 180 and I'm 45 years old.

Q: How many steps? A: In the morning. Q: Yes, but how MANY steps? A: It boosts testosterone levels. You can get an extra 4,000 steps with a 20-30 min walk. Q: Yes, but HOW MANY steps? A: Even better is with a rucksack, wearing a tank-top in the middle of the day. Q: Yes, but HOW MANY steps FFS?? !!! A: More. I hope this helped...

Great video! Thank you for reminding me about the rucksack/backpack. I haven’t done that yet, but I have a friend who suggested it. The weather is still yucky here in Alberta Canada, but maybe I’ll get my earmuffs on, play some tunes, and get out there in the fresh air! I live in the sunshine capital of Canada, so might even get some healthy rays! ☺️

Walking also reduces cortisol levels, which can be higher in the morning due to the dawn effect.

since i work nights i started laying out in the sun 15 minutes a day with only shorts on. i feel way better since i started doing this and look better too.

I walked my dogs today and ran some too. Was absolutely beautiful outside today. My calves are sore from running and it feels good. (Especially sore because I wear barefoot style running shoes)

I took advice from your previous video about adding weight to my walk, i did 3-4 hours per week during January with 57lbs on my vest and lost 9kg. This wasn't fasted exercise either. Just dont forget to get your electrolytes on intense rucks, i really had to up my salt intake above 2 tsp per day

I lost 12 kg in 3 months walking. When i started going to the gym(30 min treadmill 30 min weights), the weight became stable, but other aspects improved.

Excellent video and fascinating topic. Thank you. A quick question for the community: do you think walking too much might impair muscle growth ? I’ve been walking 15000 to 20000 steps a day for years now and I’ve noticed that even tho I manage to put on muscle mass, it seems a bit hard. Kinda slow. Even tho I resistance train hard 4 5 times a week. So I was wondering if too much walking could affect muscle growth as your body might wana keep you « lighter » in a way, if you’re moving all the time.

My man love the shirt, love kifaru are you a hunter?

Crazy weather today in MSP, but beautiful sunny morning. Took dogs for a 2 mile walk, got some sun, then came home and did a 55 minute bike ride before the weather changed, then got on treadmill with weights/core work for 45 minutes. Hadn't eaten anything to that point and got 11K steps and 2100 calories in by 2pm. Now high protein shake!

Walking around shirtless outside in the morning? *Cries in Scandinavia*

Loved your video Thomas. It's an easy hack for a lot of people. Many thanks Thomas

Every 2000 steps equals approx. 1 mile. 8000 steps equals about 4 miles. 18,000 steps would be about 9 miles. I try to walk 6000 steps or more per day...sometimes I do less and sometimes I do more. I try to avg. 6000 per day or more. I would think bike riding might get similar results...as would swimming maybe.

Use it or lose it people! Don't let the lazy boy get you! Learn to love to use your body.

18k steps a day is wild

You really never answered the question of "How much Should You Be Walking"

This is so true, I'm bulking right now, but I'm doing a lot of walking or easy hiking with my dog during my fasted state, and I'm really maingaining, or doing recomposition, means, I'm losing fat and gaining muscle, yeah it slower than just gaining pure muscle, but when you bulk, you gain quite a lot of fat too, and now being kinda maintaining my weight, but seeing how I look a little more shredded, is good too. Best

Lol no more rucking for me 20 year military all we did. Just walking now.💯👌🏿💪🏿

I’ve been on my weight loss journey since June of 2023 and I’ve just weighed in and altogether lost 100lbs! I utilized OMAD and making sure I walked 1-2 miles per day while cutting sugar and overly processed foods. I’ve also incorporated strength training. My problem now is I want to lose another 30-35 pounds and I’ve plateaued! It’s been very frustrating and I’m going to be trying “Ketovore”. Is there any tips that you could give me?

Is it better to walk longer without weights or a shorter amount of time with weights?

Do these steps all have to be at once or can they be broken up throughout the day?

Walking is a great option for those who are just starting their fitness journey or prefer low-impact activities. Walking at a brisk pace can raise your heart rate, boost your metabolism, and contribute to overall fat loss. 🚶‍♂️💪

Love doing long walks everyday with my Husky. Very therapeutic!🐺💗

I'm 43. I jog or walk between sets of weights at the gym. My knees started bothering me a lot from jogging. I started taking hydrogen water and it's really done wonders on the inflammation and knee pain. I've been jogging more gain since taking it every day before my workout.

So are you saying walking more will increase test levels more then for example cycling more or running more ? What if I got 10k running and 10kwalking a day. Or 10k walking and then a couple hours cycling ? Appreciate it if you or anyone responds thanks .

Sure wish we could avail ourselves of LMNT and Thrive Market in Canada 😟

210000 daily steps here bro!

Never said the recommended steps as you suggested in the video

im wondering about health impact of walking on us long distance hikers that often do upwards of 60 k steps per day... could be great idea for a video...

How many times per week?

Im curious if standing has similar benefits

i think because walking dont add fatigue to your body + it doesnt really make u eating more because the stress is low. (compared to jogging)

I am a huge fan of walking but unfortunately here in my country (Brazil) we don't have safety for doing that. The chances of being robbed is so much high if you walk every day in a year. Actually it happenned to me one time when I was going to a ice cream shop from my school. It was about just 1000 steps far.

How do I get biceps like Delauer?! Been doing bicep curls for a year now and nowhere close!?

Would cycling at a moderate pace be as effective as walking?

How long should i walk on an empty stomach?

How does this square up with the interview you shared recently with Dr. Rhonda? In that interview it seemed like you both agreed that sprinting/high intensity training was best.

i love how the titles and thumbnail change based on how many clicks the video gets in the first couple of hours 😂

Well ever since it got warmer and I started taking my dog more, I've been waking up with ragers every single day. Go walk... at least.

Am I trippin or did he not give a step count suggestion tho he said he would? Lol

I want to head and decided to try the LMNT. Have been using a lot of the mio drink lately as I cut off soda and stuff like that. So I'll give this a try to be a healthier option. I got citrus salt, grapefruit salt, chocolate salt, and unflavored to try. What is everyone's favorite that has tried these?

18K? That is tough. I work hard to walk as much as possible and still take care of my family and responsibilities and I hit 10-11k a day, and I walk 15-20 minutes after every meal in addition to outside walks. There's no way I could hit 18K. I wish though.

Thanks for sharing this right after I hurt my foot 😢 guess I’ll just die now.

I was walking 10 Gs a day but lately working 12 hr on night shift I’m only getting average of 4 Gs in the past while on vacation a month I was able to get 23-25 Gs a day I felt great too👍

He says 18,000 steps are not that much and you can do it in half an hour? That is 9 miles and will probably take you 3 hours or more. He's crazy. I recently started walking 6 miles a day and it is a significant time commitment and my ankles hurt.

You keep giving me too many reasons not to avoid walking. I joke with my dad and tell him, I am just walking outside because Thomas DeLauer told me I have to. Walking is magic.

Random Question: When cooking Ground Beef should I pour out all the fat/grease that builds in the pan? Am I throwing away nutrients? Am I Only throwing away fat? Am I throwing away nutrients but it’s still worth doing for how much fat I’m throwing out also? What do you think?

Walking can be a form of cardio for people who cannot jog due to injuries or extreme over weight.

I've been in love with walking for years. I actually do it for mental health, but I'll take these side effects.

That's pretty cool that every 1000 steps or so you get a testerone boost

When you have a lot of extra weight it feels like a natural ruck walking 😅

I am a hard loser and ever since I started actually tracking my steps everyday I realized I didn’t walk as much as I thought. I’ve been around 12-15k steps a day and it’s shot my metabolism through the roof. I’m a nurse so it’s easier to get steps on work days but I couldn’t imagine having a desk job and trying to get 5 digit steps in.

thats interesting because many world leaders are known to pace

Walking is burning the same calories as running, based on distance. Let that sync in.

If 11,000 steps is approx 5 miles, how is 18,000 only an extra 20-30 minute walk? Sounds more like at least a 45 min walk in addition to the base 5 miles.

You forgot to say how many steps we should get for each of those stages...🤷‍♂

As a web developer, there is a technical limit of walking per day that can be done, otherwise you lost the point of being at the computer making code. I hope to be able to get it with almost 0 extra walking.

Doesn’t LMNT have “natural flavors?” I thought we were against those.

So how many steps again? 18 thousand steps or 8 thousand steps? Confused 😢

Does jogging in place count as steps?

So living in South Florida and going to the water park every day for 90 minutes and walking around with no shirt on is jacking my tea? I joined the water park, with an annual pass, so I could run stairs. I like to go up the stairs two at a time as fast as possible, and then slide down the water slide to get back down... As going downhill hurts your knees but going uphill doesn't So you can literally run stairs for 90 minutes. And your knees don't bother you the next day

Would this include women?

Kifauru is a kiswahili word meaning buffalo. Welcome to Kenya 🇰🇪

Interesting but probably just a correlation

I've been walking 10K whenever I try to increase it I just can't maintain it like my consistency takes a hit but I can maintain a 10k everyday 20 minutes before breakfast 10 minute after breakfast 30 to 40 minutes after lunch and however much left after dinner that's my routine at least as for weight training I am a beginners so I only do about 2 days because I don't know why but I get very sore I stay sore for 72 hours and full body seems too much I can do about four exercises 3-4 sets anything more than that I can't I physically can't because my cardiovascular system isn't the best I've been sedentary for like all my life I've only started walking when I was 15 now I'm 19 as for weightlifting we didn't have a gym around in my area I've moved to a new area since the last 2 years have gone to the gym for a month did not like it because of the noise and people bought some dumbbells and equipment so doing workouts at home that's about it and have been very busy for the last 2 years for exams 11th and 12th grade so no working out

Great informative video, but I only can watch your enormous biceps! 😂 💪🏻

I think the walking is better for fat loss becuase I think you keep the muscle on your bones which helps burn fat too.

I did the 10k a day for 10 weeks and absolutely nothing has changed, I keep reading everyone else claiming all these miracles but my measurements and body comp has not shifted at all and my diet is completely clean. I have decided to increase to 15k to see if it makes any difference, but at 15k I find it has the opposite effect, instead of making me feel better and giving me energy it feels like a drag and that I am exhausted at the end of the day. I am watching all my micronutrients on cronometer to ensure I am not lacking energy due to iron or some other factor. I will have another body scan in 8 weeks and we will see for sure, but visibly with the photos and measurements I have taken my body comp is the same. I mean 2 hours a day of my life dedicated to this and less than 600 calories being burnt, so walk for 2 hours to burn one meal essentially, at this point the benefits (if there are any) seem quite costly on my time and energy levels. I will keep the experiment up until my next body scan but it really isn't looking like an intelligent way to use my time at this point.

Think there's some issues interpreting the (observational) correlational data on step count and testosterone as mechanistically causative. The extrapolation is even more worrisome, e.g. just walk 50k instead of 10k steps to get a 40x7ng/dl increase in test!! Doesn't work that way. Would need an RCT on this as an intervention to be able to say those kinds of things. Obviously walking is great, and walking more is (for nearly all people) better, but citing test increases for step counts from correlational data is a stretch.

I ruck on a 5 mile trail near my house with a 40# pack. I always think of it as my lazy man workout. I just walk and listen to an audiobook. It’s a very “low effort” way to burn a ton of calories

25K steps/day (Mini Aussie helps with this).

Q:How much should you be walking? A: In a fasted state WHAT?

Did you say the sweet spot for steps??

Decreased bodyweight and increased sleep quality is probably a big factor in this as a result of all that walking.

I walk around 5 miles a day while still working from home thanks to my Legend 🐶

TIL my dog is my test plug.

"i walk the line i walk the line"

To support your argument, that walking while fasted you oxidize more fat, couldn’t you argue that walking fasted increases mitochondrial strength, which helps to oxidize more fats? This is just what I’ve picked up from your interviews… I could have misunderstood.

Association is not causation

Why would i want a soda that tastes like squirt? 😅

Tell us about your PED use.

I walk away from the kitchen and I walk while listening to a few KZfaq subs

Do you think t2 diabetes can be reversed, or only managed? I guess the only way to prove reversal would be through a Kraft style insulin and glucose survey