Last year in southern Italy, we quietly stopped wearing our wearables. Not because we suddenly became anti-science or anti-technology, but because for the first time in a long while, we could actually feel what health felt like without needing a device to confirm it.

In this episode, we explore the surprising lessons we learned from stepping away from constant tracking and how environment, sunlight, movement, community, and nervous system regulation shaped our physiology more profoundly than optimization ever did. We also discuss the real benefits of wearables, the insights they can offer around stress, sleep, recovery, and blood sugar, and the subtle line where awareness can slowly become hypervigilance.

This conversation is about interoception, embodiment, emotional stress, HRV, and learning to trust your body again in a culture that constantly encourages us to outsource our intuition.

Timestamps:

00:00 — Why we stopped wearing wearables in southern Italy

01:07 — The benefits of wearables and why we started using them

03:20 — Continuous glucose monitors and learning through self-experimentation

05:20 — Nikia’s experience with burnout, stress, and tracking HRV

06:55 — What heart rate variability actually measures

12:15 — How wearables can empower behavior change and awareness

14:20 — The surprising effect sunlight and environment had on HRV

14:30 — Why Tropea felt regulating enough to stop tracking entirely

16:30 — Athletes, optimization culture, and learning to trust intuition

19:15 — Interoception, embodiment, and reconnecting to body signals

22:30 — Orthosomnia, stress about stress, and the downsides of tracking

23:20 — Why wearable data is useful but never perfect

25:15 — Outsourcing intuition vs listening to the body

27:00 — Practical takeaways for using wearables more intentionally

28:05 — Why environment matters for nervous system regulation

28:20 — Coming Home movement reset + closing reflections

Resources & Links:

Coming Home: 12-Week Movement Reset

If your body has been asking for a reset, this is your sign. Coming Home starts May 25th. This is a 12-week guided reset based on the Minimum Effective Dose designed to help you reconnect with your body through strength, rhythm, mobility, and nervous system support that actually works with human physiology. Enrollment closes next week. Learn more here!

In this episode, Nikia and Antowan explore one of the most overlooked forms of medicine: walking. They reframe walking as the foundation of human movement, not something that “doesn’t count,” but something that everything else is built on.

What You’ll Learn:

00:08 – Why walking is more than “just movement” and deserves a reframe

01:47 – The philosophy behind the minimum effective dose approach to training

08:47 – Walking as the base layer of human movement and performance

09:45 – How walking trains the aerobic system and builds long-term capacity

10:49 – How to actually start: simple, practical ways to integrate walking daily

12:25 – Walking vs. jogging vs. running (and why most people get this wrong)

15:12 – Understanding gait: heel strike vs. midfoot and what it means for your body

18:44 – Why walking preferentially burns fat vs. sugar

21:40 – Heart rate zones explained (in a way you can actually use)

23:55 – Why high-intensity training can increase inflammation + fatigue

27:28 – Recovery, lactate, and why slowing down actually helps performance

29:04 – Walking as medicine for mitochondrial health, stress, and longevity

30:00 – Inside the Coming Home reset: how to rebuild capacity for life

31:36 – The real foundation: small, consistent movement over time

Walking isn’t basic—it’s foundational. You don’t need to exhaust yourself to get results. Most people are overtraining intensity and underbuilding capacity. If you can nose breathe and hold a conversation, you’re likely in the right zone. Consistency will always beat out perfection.

Movement doesn’t need to be extreme to be effective. Sometimes the most powerful shift is as simple as going for a walk.

Resources Mentioned:

Born to Walk by Mark Sisson

The concept of Minimum Effective Dose (MED) Principle as outlined by Nikia in the Handbook for Human Potential a multi-author effort lead by Chandra Zas

The Coming Home: 12-Week Reset begins May 25th. This guided program is designed to help you rebuild your foundation using the principles from this episode—not as a training plan, but as a return to rhythm, capacity, and resilience. Inside, we focus on: Walking as a foundation for metabolic health. Restorative, myofascial movement practices. Sustainable, adaptable training for real life. More than anything, it’s a return to a body you can trust. If this resonates, you can learn more here!

In this episode of It’s That Good Medicine, Nikia and Antowan reflect on three weeks living in a small town in southern Italy and what the Mediterranean lifestyle can teach us about lifestyle medicine, real food, walkable communities, and nervous system regulation.

What started as a last getaway before residency became a living experiment in health. Walking everywhere, eating hyper-local food, spending hours in the warm spring sun, and slowing down to connect with people and ourselves revealed something powerful: many of the things we try to optimize through technology or strict health routines happen naturally when the environment supports human rhythms.

From naturally fermented pastries to all-day espresso, we explore what daily life in Tropea looked like and what it might teach us about health in the modern world.

Episode highlights:

01:20 – Why we chose southern Italy (Tropea, Calabria)

03:00 – Everyone walks everywhere

04:30 – The slower pace of life and nervous system regulation

08:30 – Why almost nobody was overweight

12:00 – Why the food felt completely different than the U.S.

15:00 – Naturally fermented bread and digestion

17:00 – Eating bread and pasta every day without bloating

20:00 – Small markets and local food systems

27:00 – Why simple sandwiches tasted incredible

31:30 – Community life and elderly vitality

36:30 – Nutrient density and satiety

38:00 – Why we stopped wearing our Whoop trackers

Follow along for more conversations about physiology, lifestyle medicine, and reconnecting with human rhythms.

Substack: https://itsthatgoodmedicine.substack.com/

Instagram: @itsthatgoodmedicine

Website: https://www.itsthatgoodmedicine.com/