What’s Better Running or Walking for Midlife Fat Loss (and why)

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.