“1 Mile Walk | Eat Your Age with Dr. Ian Smith & Joey Thurman | Walk at Home”
Source: The transcript for “1 Mile Walk | Eat Your Age with Dr. Ian Smith & Joey Thurman | Walk at Home”.
Date : 20.07.2025
Objective: To review the content of the “1 Mile Walk | Eat Your Age” exercise video, which was released to provide essential guidance on physical activity, education, and healthy ageing.
Main Themes & Key Takeaways:
This video features an extended 1-mile power walk! It’s a 20-minute walk at home workout that will give you a full-body energy boost. Ensure that your full body is workingLifetime access to these videos, get fit anywhere! And we also threw in targeted nutrition advice for different ages! The premise is based on Dr. Ian Smith’s “Eat Your Age” ideas: the concept of changing your diet and lifestyle by decade to maximise health and well-being.
- Full-Body Workout & Calorie Burn: The workout is a full-body move “Work(ed) every single muscle in our body.” It involves multiple movements beyond just simple walking to burn fat.
Movement Diversity: The routine comprises warm-up, a quick cool-down, and all core movements like:
Oppel “steps out together out together”
Raising the knees in a straight line, without lifting or swinging.
Kicks: “kick straight forward”
Mini Squat: “sit and pop up” (frequently followed by arm reaches or crosses)
Skater: “Bow that foot out behind you, take that arm reach and pull”
Heel-to-Glute Kickback: “pulling the heel up to the glute” during the arm pull-downs.
Resistance Band Incorporation: A “seven-loop resistance band” is added for targeted moves such as band pulls (“pull it out and bring it back in”) as well as kicks with arm reaches. And there are different levels of resistance (grab “closer to the middle” for “a little bit more of a heavier resistance,” or “towards the outer part of the band” for “a little bit less”).
Calorie Burn High: More Calorie Burn – That dynamic nature of the workout and the fact you’re working both your upper and lower body is mentioned as bringing you “more calorie burn”. “This is creating movement in the upper body we’re extending our arms out activ[ating] the TVA transverse Dominus and it makes it real tight and support your core your trunk and you’re just gonna move better you’re gonna move faster heart rates up more calorie burn and that’s what we want right yeah absolutely,” Joey Thurman says.
- “Eat Your Age” Philosophy (Dr. Ian Smith): The nutritional guidance offered is based on Dr. Ian Smith’s new book, “Eat Your Age.” The basic idea is that “every decade of your life, what your body needs is different, so you need to eat differently, move differently and stress differently.”
Rule of Thumb: “The way you eat is the way you age. You eat well, you age well.”
Age-Specific Dietary Recommendations00 “Antioxidants—breakdown of undes Danzl seat immun Other drugs into our cells mum cells particularly in the gynae women gyny type–– Type 10 you need those bones and those those teeth magn (leanus?) magn sis min as in New York state of mind, wasn’t it great good for yer heart good for your nerves good for everything when it’s depleted get depressed.”
50s: Highlights “fibre for your colon, Health keep things moving,g omega3 for your head, for your vessel,l for your energy, and of course, Joey will tell you protein you got to build those muscles as you get older bc muscles start atting get that protein in.”
60s+: Stretching is key (“you got to stretch you got to get up every morning first 15 minutes and stretch”) and getting protein and vitamins daily (“you got to make sure you’re eating a lot of protein and a lot of vitamins”).
- Dietary recommendations (specific foods, timing, etc.) The video shares a few food types that match the “Eat You Age” approach, as well as some tips on pre-workout and post-workout nutrition.
Foods List:Omega-3s: “I try to eat salmon with low calories.”
Plant-Based Protein: “Chickpeas and lentils non non-animal sources of protein, are amazing, very little c m.” Hummus is also highly recommended (“Hummus is so good, right? Maybe like some garlic hummus, red pepper, I like the red pepper hummus”).
Recovery Meals (Post Workout) – “You want to get some protein and some fat cars carbs that will digest quickly, you have to replace all the carbs you just a, so a lot of people, of course, as they don’t realise that recovery eating is just as important as eating before.”
Pre-Workout Meals: Joey Thurman: “cardio, I’m just going to do something like a quick, uh protein shake maybe some eggs, if I’m lifting then I have some cars there’s some overnight oats, which Ian has in this book, which is pretty good banana some protein I kept simple digest faster and uh and I can lift.
Dr. Ian Smith: “I’m a banana guy, I love bananas,s love bananas. Some yoghurt gets some carbs and protein before I work out.t I don’t go too heavy on my pre-workout,t, but enough to give you some energy first thing in the morning.g I like to work out in the morning.”
- Consistency & Flexibility are Key – Coaches constantly remind you to never stop moving and do what works for you.
“Keep Your Body Moving”: A repeated chant, focusing on the fact that “as long as you’re moving, you’re going to burn a lot of calories.”
Flexibility: “You can always walk again at any time if you feel like you are falling behind, just keep moving your body”.
Put Your Body Through Its Moves: Any time you exercise, it’s a beautiful day, it’s a good time to work out. Any time iou get it, make time for yourself is the best thing you can do.”.
Conclusion:
The “1 Mile Walk | Eat Your Age” video successfully intermingles a dynamic, full-body walking workout with sensible, age-adjusted nutritional advice. It encourages the idea that being fit and healthy is a continuous path that needs to evolve, exercise and diet-wis,e as you get older. This focus on balance, rest, and intentional living is an invaluable tool for anyone hoping to be healthier at any age.
