❤️ Deep Dive: TL:DL
Feet, Shoes, Walking and Longevity
We've all bought into the "pain is beauty" myth at some point—squeezing into shoes that didn't quite fit or tottering around in heels that were way too high. Sure, we tell ourselves it's just for special occasions, but here's the uncomfortable truth: the shoes we slip on every single day are quietly inflicting the same kind of damage. Just without the dramatic blisters to warn us.
Today's TL:DL (too long, didn’t listen) features a fascinating discussion between biohacker Dave Asprey and primal health pioneer Mark Sisson about how modern footwear is silently sabotaging our entire body. Everything is connected, which means every step you take in the wrong shoes could be the real culprit behind those mysterious aches and pains—from your knees to your back to your hips.
Ready to discover what your feet have been trying to tell you? Let’s step into it…
The Shocking Truth About Your "Comfortable" Shoes
Mark Sisson, an ancestral health pioneer, needed a hip replacement—not from some extreme accident, but from decades of running in "the best" shoes money could buy. Arched, cushioned, supported, and designed with the fanciest technology the big brands could engineer—none of it protected him (or us) from injury. Whilst orthotics fixed his knee pain (temporarily), it really just shifted the dysfunction up the chain until his hips gave out.
The uncomfortable truth? Just because our running shoes are getting more expensive and complex, that doesn’t mean they’re doing us any better than the white Dunlops of the 80’s.
5 Fascinating Foot Facts
1. Did you know, 83% of people complain of foot pain in their lives? That makes the 17% of us without foot problems the real outliers. We've somehow normalised foot pain so much that having healthy feet is now considered unusual!
2. We were born with perfect feet—but modern shoes broke them. Duck feet, flat feet, collapsed arches? Most aren't genetic. They're caused by years of restrictive footwear that prevent our muscles, ligaments, and toes from functioning properly.
3. Your feet aren't just platforms—they're "your brain's information gateway to the earth." They're the third most nerve-packed part of your body (after hands and, well, you know). Every step sends critical data to your brain about how to organise your entire movement chain. But when you stuff them in thick, cushioned shoes, these vital signals get blocked. Without this feedback, your body has to guess how to move, how much to curl your toes, roll your ankle, or bend your knees with each step. —and that guessing game leads to poor biomechanics and injuries everywhere.
4. Your big toe is directly wired to both your glutes AND your brain. Some are saying that foot strength may actually predict longevity better than grip strength or VO₂ max. Big toe strength and walking ability are proving to be powerful markers for overall health and aging. Walking barefoot or in minimal shoes might just be the new sleep optimisation.
5. The Japanese Walking Revolution: Forget everything you know about 10,000 steps. Japanese researchers discovered that 30 minutes of interval walking (3 minutes at normal pace, then 1 minute walking like you're late for your favourite coffee date) delivers better health results than trudging through thousands of regular steps. Even better? Six 10-minute walks sprinkled throughout your day are more valuable than one marathon 60-minute session. Why? Because your body was designed to move all day long, not sit hunched over for hours then try to make up for it with intense exercise bursts.
"Once you stop walking, you literally start dying. Walking is the greatest predictor of longevity"
7 Simple (and Powerful) Ways to Improve Your Foot Health
Since the dawn of time, we rocked the barefoot life. It's only in the last few hundred years that "fashion footwear" took over—and suddenly injury rates skyrocketed. Here are 7 ways to heal your feet to heal your body:
1. Walk barefoot as much as you can
Why? Barefoot walking gives your brain direct sensory feedback—essential for proper posture, balance, and movement.
How? Start at home on safe surfaces like wood, carpet, or grass. Build up gradually if your feet are deconditioned.
2. Transition to minimalist or zero-drop shoes
Why? Traditional shoes squish your toes, weaken your muscles, and dull ground feel. Minimalist shoes restore your foot’s natural function.
Look for: Wide toe box, flexible sole, and minimal cushioning.
3. Practice toe spreading and articulation
Why? Your toes—especially your big toe—should move independently. This helps with balance, glute activation, and even cognitive health.
Try: Spreading your toes daily, moving each toe independently. It’s much harder than you think - unless you’re my ballerina daughter.
4. Walk on uneven terrain
Why? Uneven surfaces force your feet to adapt, strengthening all the tiny muscles and reconnecting the kinetic chain.
How? Walk on cobblestones, trails, grass, sand—anything natural and varied. Just like our ancestors did.
5. Stop over-relying on orthotics
Why? Orthotics can be helpful short-term, but long-term they often mask symptoms rather than fix underlying dysfunction. And just like glasses, it seems you become stuck on a life long, merry-go-round of being dependent on them.
Better solution: Strengthen your feet from the ground up instead of bypassing them.
6. Ditch “fashion” shoes (at least part-time)
Why? Pointy-toed, narrow, or high-heeled shoes deform your feet over time—causing bunions, plantar fasciitis, and joint pain.
Try: Swapping to barefoot-style shoes when walking to work or at home.
7. Use your big toe intentionally
Why? The big toe activates your glutes and stabilises your entire gait.
Try: During squats or lunges, consciously press your big toe into the ground to engage your posterior chain more fully.
Bottom line:
The most accessible longevity hack isn't another expensive supplement or complicated biohack—it's simply giving your feet the freedom to do what they were born to do.
Worth the full 65-minute listen if you want to understand why your knees, back, or hips hurt despite wearing "good" shoes. Your feet—and your entire body—will thank you. Watch and listen here.
Well, that's a wrap! Here's to a fabulous week ahead and I'd love to know what you thought of today's newsletter.
Rise Up!
Sandy xx
P.S Know someone who needs to hear this info? Forward it on now...
P.S.S Spot someone walking backwards tomorrow? There's a 50/50 chance they read this newsletter. Wave and say hi—we're building a movement here! 😄
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