The Flipping 50 Show
What’s Better Running or Walking for Midlife Fat Loss (and why)
Published: 8 April 2025 at 10:00 Europe/London
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Episode notes
Is walking the new running for midlife fat loss? Learn the benefits and why walking for midlife fat loss works so well.
I’ve shared - and will link to - two episodes recently linking the benefits of walking to both my personal experience and science-based results from walking. See other episodes you might like below!
An elite athlete joins us today to share his thoughts on walking for midlife fat loss.
My Guest:
Brad Kearns, Mark Sisson’s co-author on The Keto Reset Diet, boasts a diverse athletic career as a US national champion triathlete and Guinness World Record speed golfer. His B.rad podcast is a top-ranked Apple Podcasts favorite in the Fitness category, showcasing his dedication to fitness and health innovation.
Longevity Mindset
Why Brad is determined to live to 100+ and how you can, too.
- Stay Young at Heart: Brad shares why surrounding yourself with younger, vibrant friends keeps your spirit (and body) youthful.
- Live Long, Drop Dead: Embrace the idea of living vibrantly until the very end—no long declines, just a sharp drop when it’s time.
- Compress Morbidity: Aim to delay the onset of age-related issues for as long as possible—live fully, then go quickly and peacefully.
- Set Big Goals: Whether it's mastering a new sport or planning to hike the Appalachian Trail (but maybe not camping, as Deb jokes!), staying future-focused boosts longevity.
- Plan for 100+: Brad isn’t just aiming for 100 years—he’s got a game plan for reaching 110 and beyond!
Fat-Burning Wisdom
- Fat Max Heart Rate: Keep exercise at a comfortable pace to maximize fat burning.
- Walking vs. Running: Walking is kinder on your body and great for fat loss — no guilt if you’re not a runner!
- High-Intensity Training: Short bursts of intense effort with plenty of rest boost metabolism for days.
Key Takeaways for Walking for Midlife Fat Loss
- Ditch the “Shoulds”: You don’t have to run or do hardcore workouts to be fit.
- The Power of Walking: It’s not “just walking”—it’s a metabolic and mental game-changer.
- Micro Workouts: Little movements throughout the day add up—think squats while waiting for coffee!
- Longevity Strategy: The goal isn’t just to live longer but to thrive with energy and strength.
Questions We Answer in This Episode:
- Do you focus on female science, female clients or a mixture of both?
- What does a typical day look like for you?
- Is running or walking better for fitness? How does rephrasing to “Which is better for fatness, running or walking?” change the perspective?
- How can we empower listeners to know when running is okay and when it’s too stressful?
- Explain how walking helps women lose fat more effectively than running, especially given the focus on calorie burn over hormonal balance.
- How many steps a day should someone aim for? Or is there a better question to ask?
Connect with Brad:
- Click here to pre-order Born to Walk
- Visit www.BorntoWalkbook.com with discounts and bonuses for ordering
- Facebook - Brad Kearns Jump High
- Instagram - @bradkearns1
- YouTube - @brad.kearns
Other Episodes You Might Like:
- Previous Episode - 3 Short Strength Training Session Strategies for Women in Menopause
- Next Episode - More Simple Strategies for Effective Short Workouts in Menopause
- More Like This - Take a Walk with a 57-year old Book Author | Just 1400 Miles
Resources:
- Join the Flipping50 Membership for evidence-based workout programs.
- Short & Easy Exercise videos in this 5 Day Flip Challenge.
- Don’t know where to start? Book your Discovery Call with Debra.
