Podcast > Episodes

episode #339

More Steps = Better Health (science-based)

March 18, 2024 in Podcast


In this episode, we will explore the link between daily step count and serum testosterone levels among men in the United States, highlighting the crucial role of testosterone in body composition and metabolic health.

I delve into the specifics of the study, shedding light on the relationship between daily step count and testosterone levels. Additionally, I offer practical tips for enhancing testosterone benefits through walking, such as engaging in morning walks and post-meal strolls. The episode wraps up with advice on a minimum daily step count for naturally boosting testosterone and motivates listeners to make walking an integral part of their daily routine.

Discover how simple changes in your walking habits can improve your testosterone levels and overall health!


  • Testosterone plays a key role in body fat composition and muscle mass.
  • Low testosterone levels are associated with increased fat mass and metabolic health issues.
  • A study found a positive correlation between daily step count and serum testosterone levels.
  • Optimizing walking by incorporating morning walks and walks after meals can potentially boost testosterone levels.

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show, All, right. Welcome to the Gitlin E Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're listening to this on Tuesday. Hope you had a chance to listen to my interview with Alan Meisner.

Brian (42s):

He is a podcast host of the 40 plus fitness podcast, author and trainer, and we touch on all about his role to losing 66 pounds in over an 11 month period. The importance of consistency, eating single ingredient foods, his tip to exercising as we age, and much, much more. So if you haven't already, definitely listened to my interview with Alan Meiser. That's episode 3 38. And on today's micro podcast, we are gonna dive into a study that was published in February of 2021, the Association of Daily Step Count and Serum Testosterone among Men in the United States. And really thought this was a cool study and anytime you can incorporate walking, I think it's, I think it's well worth it because as you know, if you listen to my podcast, I am a big fan of daily walks with my dogs.

Brian (1m 33s):

I'm gonna share my screen real quick so you can see the study. I'll put a link in the show notes as well. And there we have it. So we're just gonna hit on the high level what we sort of got from it, And, you know, how we can sort of implement this into our lives. Now, before I go into this study exactly, I just wanna talk about testosterone. It's important to understand it a little bit, at least. It's a hormone that plays a key role in carb fat and Protein metabolism. It's been known for some time that testosterone has a major influence on body Fat composition and muscle mass, mainly in males. Testosterone deficiency is associated with an increased Fat mass, in particular in what's called the central adiposity.

Brian (2m 17s):

And this is the adipose visceral Fat that is around our bellies and accumulates over time. Sometimes you want to call it pot, a pot belly or a bare belly effect. But either way, when you have an increase in Fat mass, you have a, you're more prone to having a testosterone deficiency along with reduced insulin sensitivity, impaired glucose intolerance, elevated triglycerides in cholesterol and a low HDL cholesterol, all not great things. All these factors are found in metabolic syndrome and potentially type two diabetics. So really important that we sort of hone in on testosterone. This is something that I get measured probably every six, six to eight months just to keep an eye on because low testosterone production is something that's become more rampant in society and obviously more prevalent as we age.

Brian (3m 6s):

So the purpose of this study was just to associate between daily step count and serum testosterone levels. And it used US male adults, average age around 46 were included in this analysis in about 280 subjects. It compared subjects to to taking less than 4,000 steps per day to men who took between four and 8,000 or eight to 12,000. And it actually showed that for every thousand steps equals a seven increase of nanograms per decimeter in testosterone levels. So patients with the lowest step count had the higher odds of having low Testosterone.

Brian (3m 47s):

So you know, this sort of reference between daily steps and totals, testosterone, I've never really seen a study like this, so I thought it was really interesting and that's why I wanted to sort of bring it to your attention. We all know that obviously walking can play a key role in daily in getting just daily sunlight with the UVB ray, which there's been some studies showing that UVB light could have a, have a positively correlated association with higher testosterone levels. Also, you know, walking first thing in the morning, which I love doing, helps with these circadian cues to get your circadian rhythm going and can help with positive sleep patterns in the evening. Now the big question is, is well how much should you walk?

Brian (4m 32s):

I think anything is better than nothing. If you can associate one quality walk during the day, whenever it works is best, right? I would say that if you're gonna try to optimize walking one first thing in the morning, definitely, you know, you get the sunlight on your face. Like I said, you help with this circadian cues, which can help with better sleep quality in the AF in the evening. Also, what I would say is after meals is a great time to start walking as well because helps with digestion, blood sugar regulation, you sort of killing two birds with one stone right there. So I would say that first and foremost, morning walks would be great. And then after, after meals is probably your next best bet.

Brian (5m 14s):

And I try to sort of walk when that for the most part in those windows. But anytime is better than no time and it's just showing that walking can place so many positive benefits in your life. And this study's just showing. Here's one more benefit where you could possibly get a bit of a spike in testosterone just from going on daily walks, it shows that minimum, I would say 4,000 per day would be your best bet. And then beyond that could only be beneficial as well. So at least 4,000 steps per day, try to do it after meals or in the morning. And if you have any questions regarding this, feel free to email me, Ryan at Brian Gryn dot com.

Brian (5m 55s):

Thanks so much for listening to the podcast. I will put a link in the show notes for the study and I look forward to talking to you on Friday with another great interview. Have a great day. Thanks for listening to the GETLEAN E Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned In, this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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