Your Body Wasn’t Built to Sit. The Science of Moving Like You’re Alive – Episode 199

Hola! Bienvenidos to the One Small Bite Podcast!

Why is it that even after 60 minutes at the gym 3 or 4 days a week, you still cannot seem to manage your cholesterol or blood pressure?

Well, in this episode of the One Small Bite Podcast, that’s exactly what Dietitian Dude, David Orozco dives right into. The concept of MOVE, the second of the 5 Basic Daily Functions and the second milestone of the Alimentar Men’s Community. How a 50 minute spin class, or a 45 minute HIIT workout are not quite helping, and the research behind it.

David challenges the fitness industry’s transactional model of movement, this belief that exercise must be punitive to be effective, and replaces it with a root-system approach grounded in evidence. The episode covers research on sedentary behavior in a meta-analyses showing a 5% increase in negative cardiovascular events for every additional hour of sitting (International Journal of Cardiology, 2024) and a 34% higher cardiovascular mortality for seated workers (cohort study, N=481,688), independent of hitting the gym 3 or 4 days a week. The answer lies mostly in movement because it’s enjoyed, because it feels right, and done throughout the day.

David covers the concept of NEAT (non-exercise activity thermogenesis) as a primary metabolic driver. Doing things like a post-meal walk, which research from Scientific Reports (2025) showed a 10-minute walk reduces glucose spikes by activating insulin-independent GLUT4 pathways. A 10-minute walk helps in BDNF (brain-derived neurotrophic factor) production and cortisol clearance through moderate exercise (Frontiers in Aging Neuroscience, 2025; JMIR Public Health, 2024). Part of the reason the gym might not be the only answer is because exercise and gut microbiome diversity (Nutrients, 2024) is a little more complicated. Too much not good, too little diversity, not good either.

David also peeks into the challenges of body dysmorphia and compulsive exercise in men, and sarcopenia prevention through resistance training in adults over 40.

Listen in to this week’s episode so that you can learn to better manage cholesterol, blood sugar, and blood pressure, and support your healthcare team in a treatment that gives you sustainable ways to nourish your body.

Announcements:

We don’t count calories. We count better nights of sleep, more days with energy, and days of peace with food!

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Oh, and if this episode resonates with you, and you might be looking for a community that’s grounded in evidence, compassion, and support in order to build peace with food and longevity, then the Alimentar Men’s Program is a great place to start.

Register today for the start of the next Alimentar Men’s Program by clicking this link: Register Here. This is a small group, so hurry because spots are filling up fast.

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References

• Patterson, F., et al. (2024). Association of sedentary time with risk of cardiovascular diseases and cardiovascular mortality: A systematic review and meta-analysis of prospective cohort studies. International Journal of Cardiology. https://pubmed.ncbi.nlm.nih.gov/38081421/
• Biswas, A., et al. (2018). Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose response meta-analysis. European Journal of Epidemiology, 33(9), 811–829. https://pmc.ncbi.nlm.nih.gov/articles/PMC6133005/
• Gao, C., et al. (2024). Occupational sitting time, leisure physical activity, and all-cause and cardiovascular disease mortality. JAMA Network Open. https://pmc.ncbi.nlm.nih.gov/articles/PMC10799265/
• Ekelund, U., et al. (2018). Do the associations of sedentary behaviour with cardiovascular disease mortality and cancer mortality differ by physical activity level? A systematic review and harmonised meta-analysis of data from 850,060 participants. British Journal of Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/29991570/
• Levine, J. A. (2004). Nonexercise activity thermogenesis (NEAT): environment and biology. American Journal of Physiology-Endocrinology and Metabolism. https://journals.physiology.org/doi/full/10.1152/ajpendo.00562.2003
• Korycka, A., et al. (2018). Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure. Journal of Exercise Science and Fitness. https://pmc.ncbi.nlm.nih.gov/articles/PMC6058072/
• Nair, A. K., et al. (2025). Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels. Scientific Reports. https://www.nature.com/articles/s41598-025-07312-y
• DiPietro, L., et al. (2013). Three 15-min bouts of moderate postmeal walking significantly improves 24-h glycemic control in older people at risk for impaired glucose tolerance. Diabetes Care, 36(10), 3262–3268. https://diabetesjournals.org/diabetes/article/36/10/3262/30770/
• Ferreira, G. S., et al. (2021). A single session of moderate intensity exercise influences memory, endocannabinoids and brain derived neurotrophic factor levels in men. Scientific Reports. https://www.nature.com/articles/s41598-021-93813-5
• Liu, Y., et al. (2025). Effects of three aerobic exercise modalities (walking, running, and cycling) on circulating brain-derived neurotrophic factor in older adults: a systematic review and meta-analysis. Frontiers in Aging Neuroscience. https://www.frontiersin.org/journals/aging-neuroscience/articles/10.3389/fnagi.2025.1673786/full
• Borraccino, A., et al. (2025). The optimal exercise modality and dose for cortisol reduction in psychological distress: a systematic review and network meta-analysis. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC12736704/
• Wen, X., et al. (2025). How does exercise regulate the physiological responses of post traumatic stress disorder? The crosstalk between oxidative stress and the hypothalamic-pituitary-adrenal axis. Frontiers in Physiology. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1567603/full
• Ai, L., et al. (2024). The effect of walking on depressive and anxiety symptoms: systematic review and meta-analysis. JMIR Public Health and Surveillance. https://pmc.ncbi.nlm.nih.gov/articles/PMC11287235/
• Banyard, H. G., et al. (2025). The effects of aerobic and resistance exercise on depression and anxiety: systematic review with meta-analysis. International Journal of Mental Health Nursing. https://onlinelibrary.wiley.com/doi/full/10.1111/inm.70054
• Clauss, M., et al. (2024). Exercise and the gut microbiome: from mechanisms to clinical applications. Nutrients. https://www.mdpi.com/2072-6643/18/10/1565
• Bonomini-Gnutzmann, R., et al. (2024). Physical exercise and the gut microbiome: a bidirectional relationship influencing health and performance. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC11547208/
• Martins, J. P., et al. (2025). Muscle dysmorphia, obsessive-compulsive traits, and anabolic steroid use: a systematic review and meta-analysis. Behavioral Sciences. https://www.mdpi.com/2076-328X/15/9/1206
• Souza, R. L., et al. (2025). Optimizing prescription of resistance training for body composition, muscle strength, and physical performance in older adults with sarcopenia: a systematic review and meta-analysis. European Review of Aging and Physical Activity. https://link.springer.com/article/10.1186/s11556-025-00399-2
• Cogo, L. A., et al. (2025). Effects of resistance training on sarcopenia risk among healthy older adults: a scoping review of physiological mechanisms. Life, 15(5), 688. https://www.mdpi.com/2075-1729/15/5/688