In Defense of Walking (Our First Medicine)

Why We Stopped Wearing Wearables (And What It Taught Us About Health)

What happens when two people obsessed with physiology, performance, and data stop tracking themselves completely? Last year in southern Italy, we quietly stopped wearing our wearables. Not because we suddenly became anti-science or anti-technology, but because for the first time in a long while, we could actually feel what health felt like without needing a device to confirm it. In this episode, we explore the surprising lessons we learned from stepping away from constant tracking and how environment, sunlight, movement, community, and nervous system regulation shaped our physiology more profoundly than optimization ever did. We also discuss the real benefits of wearables, the insights they can offer around stress, sleep, recovery, and blood sugar, and the subtle line where awareness can slowly become hypervigilance. This conversation is about interoception, embodiment, emotional stress, HRV, and learning to trust your body again in a culture that constantly encourages us to outsource our intuition. Timestamps: 00:00 — Why we stopped wearing wearables in southern Italy 01:07 — The benefits of wearables and why we started using them 03:20 — Continuous glucose monitors and learning through self-experimentation 05:20 — Nikia’s experience with burnout, stress, and tracking HRV 06:55 — What heart rate variability actually measures 12:15 — How wearables can empower behavior change and awareness 14:20 — The surprising effect sunlight and environment had on HRV 14:30 — Why Tropea felt regulating enough to stop tracking entirely 16:30 — Athletes, optimization culture, and learning to trust intuition 19:15 — Interoception, embodiment, and reconnecting to body signals 22:30 — Orthosomnia, stress about stress, and the downsides of tracking 23:20 — Why wearable data is useful but never perfect 25:15 — Outsourcing intuition vs listening to the body 27:00 — Practical takeaways for using wearables more intentionally 28:05 — Why environment matters for nervous system regulation 28:20 — Coming Home movement reset + closing reflections Resources & Links: Coming Home: 12-Week Movement Reset [https://www.itsthatgoodmedicine.com/medrx] If your body has been asking for a reset, this is your sign. Coming Home starts May 25th. This is a 12-week guided reset based on the Minimum Effective Dose designed to help you reconnect with your body through strength, rhythm, mobility, and nervous system support that actually works with human physiology. Enrollment closes next week. Learn more here [https://www.itsthatgoodmedicine.com/medrx]! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit itsthatgoodmedicine.substack.com [https://itsthatgoodmedicine.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

In Defense of Walking (Our First Medicine)

What if the most powerful tool for improving your health wasn’t more intensity and complexity? In this episode, Nikia and Antowan explore one of the most overlooked forms of medicine: walking. They reframe walking as the foundation of human movement, not something that “doesn’t count,” but something that everything else is built on. What You’ll Learn: 00:08 – Why walking is more than “just movement” and deserves a reframe 01:47 – The philosophy behind the minimum effective dose approach to training 08:47 – Walking as the base layer of human movement and performance 09:45 – How walking trains the aerobic system and builds long-term capacity 10:49 – How to actually start: simple, practical ways to integrate walking daily 12:25 – Walking vs. jogging vs. running (and why most people get this wrong) 15:12 – Understanding gait: heel strike vs. midfoot and what it means for your body 18:44 – Why walking preferentially burns fat vs. sugar 21:40 – Heart rate zones explained (in a way you can actually use) 23:55 – Why high-intensity training can increase inflammation + fatigue 27:28 – Recovery, lactate, and why slowing down actually helps performance 29:04 – Walking as medicine for mitochondrial health, stress, and longevity 30:00 – Inside the Coming Home reset: how to rebuild capacity for life 31:36 – The real foundation: small, consistent movement over time Walking isn’t basic—it’s foundational. You don’t need to exhaust yourself to get results. Most people are overtraining intensity and underbuilding capacity. If you can nose breathe and hold a conversation, you’re likely in the right zone. Consistency will always beat out perfection. Movement doesn’t need to be extreme to be effective. Sometimes the most powerful shift is as simple as going for a walk. Resources Mentioned: Born to Walk [https://www.amazon.com/Born-Walk-Promises-Running-Healthy-One/dp/1736294415/ref=tmm_hrd_swatch_0?_encoding=UTF8&dib_tag=se&dib=eyJ2IjoiMSJ9.zPb94MCF3vJ8i9KqmRDBW99KTIJD6FZANG7YsAZyMmTFBxVkEo06qw-65Tg_uHAJJZEYzLgIkq494pTL1GHkP62XbvpP_NPjU9gup2Hefz_iIrGnW_OakGgykqHZLHnfG-NM_Y6-MLV6sJyL2y70mJfqu-Orby1DEaM9xrpjJz66400Ot309BrD7JbGWEFcZ1BF0JuRk_1eoPHnlE3pTaQ94Mt8TcQmZ5mTFJBWuey0.EZpaoJkXY8j5j-2tNj-vb-L2o1QI7RPemITfQGEFSGY&qid=1777953277&sr=1-1] by Mark Sisson The concept of Minimum Effective Dose (MED) Principle as outlined by Nikia in the Handbook for Human Potential [https://www.amazon.com/Handbook-Human-Potential-Accessible-Personal/dp/B0G4J3JXKK] a multi-author effort lead by Chandra Zas The Coming Home: 12-Week Reset [http://itsthatgoodmedicine.com/medrx] begins May 25th. This guided program is designed to help you rebuild your foundation using the principles from this episode—not as a training plan, but as a return to rhythm, capacity, and resilience. Inside, we focus on: Walking as a foundation for metabolic health. Restorative, myofascial movement practices. Sustainable, adaptable training for real life. More than anything, it’s a return to a body you can trust. If this resonates, you can learn more here [https://www.itsthatgoodmedicine.com/medrx]! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit itsthatgoodmedicine.substack.com [https://itsthatgoodmedicine.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Sunlight, Walking, and Real Food: Lessons From a Small Italian Town

What happens when health is built into everyday life? In this episode of It’s That Good Medicine, Nikia and Antowan reflect on three weeks living in a small town in southern Italy and what the Mediterranean lifestyle can teach us about lifestyle medicine, real food, walkable communities, and nervous system regulation. What started as a last getaway before residency became a living experiment in health. Walking everywhere, eating hyper-local food, spending hours in the warm spring sun, and slowing down to connect with people and ourselves revealed something powerful: many of the things we try to optimize through technology or strict health routines happen naturally when the environment supports human rhythms. From naturally fermented pastries to all-day espresso, we explore what daily life in Tropea looked like and what it might teach us about health in the modern world. Episode highlights: 01:20 – Why we chose southern Italy (Tropea, Calabria) 03:00 – Everyone walks everywhere 04:30 – The slower pace of life and nervous system regulation 08:30 – Why almost nobody was overweight 12:00 – Why the food felt completely different than the U.S. 15:00 – Naturally fermented bread and digestion 17:00 – Eating bread and pasta every day without bloating 20:00 – Small markets and local food systems 27:00 – Why simple sandwiches tasted incredible 31:30 – Community life and elderly vitality 36:30 – Nutrient density and satiety 38:00 – Why we stopped wearing our Whoop trackers Follow along for more conversations about physiology, lifestyle medicine, and reconnecting with human rhythms. Substack: https://itsthatgoodmedicine.substack.com/ [https://itsthatgoodmedicine.substack.com/] Instagram: @itsthatgoodmedicine [https://www.instagram.com/itsthatgoodmedicine/] Website: https://www.itsthatgoodmedicine.com/ [https://www.itsthatgoodmedicine.com/] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit itsthatgoodmedicine.substack.com [https://itsthatgoodmedicine.substack.com?utm_medium=podcast&utm_campaign=CTA_1]