In this solo episode, Josh takes listeners inside Exercised by Harvard professor Daniel Lieberman—a fascinating look at the science of physical activity, rest, and health. Josh unpacks highlights from the book using his Readwise app, explains why humans evolved to conserve energy, and explores how our modern relationship with exercise often conflicts with our biology. From post-meal walks to the myth of “sitting is the new smoking,” this episode offers practical insights and fresh perspectives on movement, rest, and what it really means to be “exercised.”
5 Key Takeaways
• Why “exercised” means more than just fitness—it also means stressed, anxious, and harassed.
• How humans evolved to conserve energy and avoid unnecessary exertion.
• The importance of low-effort, consistent movement like post-meal walks.
• Why making exercise necessary and fun is more sustainable than forcing workouts.
• Key myths busted: running and knees, sitting vs. standing, cardio vs. weights, and walking for weight loss.
Timestamps
00:00 START – Josh introduces his new “book review” style episodes.
01:30 – Using Readwise to capture and revisit book highlights.
04:50 – The meaning of “exercised” and the difference between voluntary vs. involuntary movement.
07:20 – Why humans evolved to conserve energy and avoid unnecessary activity.
09:40 – Postprandial walks and the health benefits of regular, natural movement.
11:50 – Simple guidelines: make exercise fun, do some cardio, add weights, and keep it up as you age.
12:30 – Debunking myths: sitting is the new smoking, running ruins your knees, cardio vs. weights.
14:30 – Why walking can help with weight loss and even function as interval training.
16:50 – How Lieberman frames exercise as a mismatch between modern life and evolution.
18:30 – Josh’s reading habits, Goodreads profile, and book recommendations request.
19:50 END – Wrap-up and invitation to share favorite books.
Resources Mentioned
• Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding by Daniel Lieberman – https://a.co/d/7GB9tA0
• Readwise app – https://readwise.io/
• Josh’s Goodreads profile – https://www.goodreads.com/
The Japanese Walking Method: https://health.yahoo.com/wellness/fitness/exercise/articles/japanese-walking-fitness-trend-goes-161435203.html
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Joshua Holland: https://linktr.ee/joshuajholland