Most replayed moment: Keeping mobility as you age | Gabby Reece & Federica Amati

Summary

ZOE Science & Nutrition – Episode Recap Most replayed moment: Keeping mobility as you age
Guests: Gabby Reece & Dr. Federica Amati
Host: Jonathan Wolf
Date: April 7, 2026

---

Overview

This episode dives into the crucial role of mobility as we age, focusing on practical, enjoyable ways to maintain agility, prevent injuries, and prolong independence. Host Jonathan Wolf speaks with athlete and wellness advocate Gabby Reece and nutrition scientist Dr. Federica Amati. They discuss movement routines, the underestimated value of backward walking, barefoot training, and sustainable strategies to overcome the start-stop exercise cycle, all grounded in both lived experience and cutting-edge science.

---

Key Discussion Points & Insights

---

1. Gabby Reece’s Approach to Weekly Movement (00:49–04:10)

• Movement Priorities:
  • Gabby structures her week around muscle maintenance through HIIT and weightlifting, emphasizing its importance, “especially for women because I think men have a relationship with that and, and women sort of don't realize how, how supportive it is for them to have muscle as, especially as they get older.” (00:58, Gabby Reece)
• Functional Patterns:
  • Incorporates balance, proprioception (body awareness), and varied motion, not just traditional lifts.
  • “Can I be strong also in a functional way? So proprioception and balance, working on one leg.” (00:59, Gabby Reece)
• Backward Walking:
  • Regular practice for knee and hip health. Inspired by “knees over toes” training and Ben Patrick.
  • Backwards movement activates neglected muscles and helps joint alignment—Gabby highlights the instant benefits:

    “It is literally one of the things that could make you feel better instantly is walking backwards.” (02:43, Gabby Reece)

  • Recommends making it social or at least open to conversation:

    “Don’t be embarrassed. Because then people, it’s a conversation starter.” (02:44, Gabby Reece)

• Water-based Training:
  • Uses pool workouts with dumbbells for “explosive” but joint-safe training.
  • “You can go into very deep water and train with dumbbells and do these really explosive jumps, but land like a feather on the bottom of the pool.” (03:32, Gabby Reece)
  • Emphasizes the playful aspect and reminds listeners how fun supports motivation.

---

2. Explanation of Functional Patterns (04:10–05:46)

• Gabby’s Definition:
  • Training across multiple directions or “planes,” rather than just linear movements.

    “Most of us are working on one plane and we’re not kind of working all these other multi-dimensional planes that we live on.” (04:17, Gabby Reece)

  • Incorporating instability is key—mirroring real-life movements, like lifting a child or carrying groceries.
• Core Strength Reality:
  • “A sit up is almost ridiculous. A core is like literally from right underneath your chin. To right above your knee.” (04:31, Gabby Reece)
• Progression:
  • Start with machines if new to movement, then move toward more independent, dynamic patterns with guidance.

---

3. Science of Movement & Foot Health in Aging (05:46–08:45)

• Multi-planar Movement and Injury Risk:
  • Dr. Federica Amati elucidates why moving in different directions is preventative:

    “There’s a huge increase in injuries in midlife...and as soon as people start to, like, reach across or say you stumble backwards that way, catching yourself on a diagonal is not something we normally do.” (06:06, Federica Amati)

• Barefoot Strength & Fall Prevention:
  • Fascinating research shows using barefoot shoes in older adults reduces fall risk by 80%.

    “In this trial...the people that had the barefoot shoes reduced their risk of falling by 80% just because they could actually feel the floor.” (07:13, Federica Amati)

• Peripheral Nerve Health:
  • Sensory degradation with age or metabolic disease impacts balance and environmental awareness—maintaining barefoot strength can help retain these crucial reflexes.
• Environmental Hazards:
  • Recommends removing rugs and side tables at home to minimize falls, promoting longer independence.
• Women and Footwear:
  • Cultural habits of restrictive shoes (e.g., high heels) exacerbate mobility and injury challenges later in life.

---

4. Overcoming the Exercise Start-Stop Cycle (08:45–11:46)

• The Power of Planning:

  • Gabby stresses a strategy is essential:

    “I think it's impossible for any of us to go on a road trip and arrive somewhere if we don't have a plan. And it's the same with fitness.” (09:09, Gabby Reece)

  • Identify available days/times and commit to “stories” or routines with a purpose—mixing walking, lifting, stretching, etc.

• Personalization:

  • Find what you enjoy so you’ll keep coming back:

    “Customize it to who you are...this practice reflects who I am.” (10:10, Gabby Reece)

• Community & Accountability:

  • Recruit a friend or partner—social bonds increase consistency and curb missed sessions.

• Micro-movements Matter:

  • “If you only have 15 minutes that day, don’t poo-poo that...this is good enough today.” (10:38, Gabby Reece)

• Balance, Not Excess:

  • Cautions against only doing high-volume cardio or rigid routines—variety is key.

---

Notable Quotes

• Gabby Reece:

  “Muscle is a priority, period, end of story. And as we age, if you want to talk about, you know, the important things...I will say especially for women because I think men have a relationship with that and, and women sort of don't realize how, how supportive it is for them to have muscle.” (00:58)

• Gabby Reece:

  “Don’t be embarrassed. Because then people, it’s a conversation starter. People come up to you and go, what are you doing? You go, oh, I'm walking backwards.” (02:44)

• Federica Amati (on barefoot training):

  “In this trial...the people that had the barefoot shoes reduced their risk of falling by 80% just because they could actually feel the floor.” (07:13)

• Gabby Reece (on planning):

  “You have to come into it with a strategy. I think it's impossible for any of us to go on a road trip and arrive somewhere if we don't have a plan. And it's the same with fitness.” (09:09)

---

Memorable Moments & Tips

• Backward Walking (02:32–03:12):
  Gabby's vivid description of walking backwards on the beach—and encouraging listeners not to be shy—stands out as an actionable, unconventional tip.

• Water Training (03:12–04:10):
  The concept of explosive, fun, and joint-friendly workouts in deep water, inspired by play.

• Footwear Anecdote (08:13–08:45):
  Federica’s recollection of her youthful relationship with high heels and her current approach to foot health—relatable and evocative for listeners.

---

Actionable Takeaways (Integrated Across the Episode)

• Prioritize maintaining (and building) muscle and functional movement as you age.
• Incorporate dynamic, multi-directional movement—try simple practices like walking backwards.
• Spend more time barefoot or in minimalist/barefoot shoes to protect foot strength and balance.
• Make a movement plan—write it down, schedule it, and personalize according to your likes and logistics.
• Recruit a friend or partner for accountability and shared enjoyment.
• Don’t wait for perfect conditions—even small amounts of movement count.

---

Recommended Segment Timestamps:

• [00:49] Gabby’s weekly routine & priorities
• [01:46] The science and practicalities of walking backwards
• [03:12] Water-based, playful exercise
• [05:54] Federica on injury prevention and barefoot research
• [09:09] Gabby’s advice on breaking the cycle and planning workouts

---

Tone & Language

The conversation is practical, encouraging, and relatable, blending Gabby Reece’s energy and firsthand fitness wisdom with Dr. Amati’s scientific clarity. Both guests are open, occasionally humorous, and always focused on real-life, adaptable advice.

---

For Those Who Haven’t Listened:
This episode offers a treasure trove of ideas for keeping movement fresh and fun as you age—whether you’re eager for new exercises, curious about fall prevention, or looking to develop a sustainable, flexible approach to lifelong mobility.

Transcript

[A]

Hello and welcome to Zoe Recap, where each week we find the best bits from one of our podcast episodes to help you improve your health. Today we're talking about the importance of mobility. As we get older, staying mobile becomes even more important, but often it also becomes more difficult. So today we're going to break down some barriers, take the slog out of staying active, and make movement fun. I'm joined by Gabby Reese and Dr. Federica Amati to explore simple ways to stay agile as we age from the surprising benefits of walking backwards, jumping into a swimming pool, and not wearing any shoes. Describe to me now, like, what your workout across a week looks like. Could you.

[B]

Sure, I can line it out for you. So Monday, Wednesday and Friday, like this morning, I did a form of HIIT training. So there's some weightlifting because muscle is a priority, period, end of story. And as we age, if you want to talk about, you know, the important things, and I don't want to say especially for women, but I will say especially for women because I think men have a relationship with that and, and women sort of don't realize how, how supportive it is for them to have muscle as, especially as they get older. So I make lifting a part of the priority, but I make functional patterns and movements. So can I be strong also in a functional way? So proprioception and balance working on one leg. I do cardiovascular exercise, but less than you would think. I would rather do a long walk and I do a lot of backwards walking because of my knees and my hips and.

[A]

Gabby, can I ask, Sorry, it's not obvious to me. Why are you doing a lot of backward walking?

[B]

Sounds like a weight we do is so forward and shortening and this is an opportunity and you'll feel it right away. If people have sore. There's a guy named Ben Patrick, knees over toes if people want to look him up. I think he does an excellent job. If you, if, if people's knees and their backs and their hips are feeling like a little off, which most of us do because we're sitting way too much. This is a really easy and beautiful and strange way to kind of work that out. And if you want to make it harder, we'll. My husband and I will take giant kettlebells. His are giant, Mine aren't. You could take a little vest if you don't want to deal with that and just go walking backwards and, you know, you turn. So there's some really good, interesting things for your eye patterns and movements and you will feel so good. So I'll try to incorporate those long backwards walks.

[A]

Gabby, I just want to. I just want to make sure I'm painting the picture. Are you like out in the street walking backwards, trying not to fall over

[B]

the things behind you? I want to say I have a good fortune of living near a wide beach, but if someone goes to the park and they can find just a strip backwards and they're not embarrassed, don't be embarrassed. Because then people, it's a conversation starter. People come up to you and go, what are you doing? You go, oh, I'm walking backwards. And you can talk all about that and you will feel it is literally one of the things that could make you feel better instantly is walking backwards. So I prioritize muscle and functional patterns. And then I'll add walking backwards maybe two if I can get it in two times a week. And then I do a very weird pool water training that I wouldn't oversell to anyone. Deep water training when I can. Tuesday, Thursday and Saturday when I can get in there. And it's a lot of ballistic movement. So you still want to be explosive as you get older. You don't want to not try to find ways to work that. But normally those things are hard on us and hard on our joints. So my husband is a surfer and years ago we sort of developed this training where you can go into very deep water and train with dumbbells and do these really explosive jumps, but land like a feather on the bottom of the pool. It forces your breath. So, so now you got breath work in there. Cause you have to regulate your breath. And so there's a lot of win wins and then you're outside and it's kind of playful. This goes back to being a kid. Cause you're in the pool, right, and you're with your friends and you're not feeling self conscious. You're just doing it and trying something different and new, which also does support your health and performance.

[A]

Amazing. I want to clarify one thing. So you talked about functional patterns and I didn't. I don't know what a functional pattern is.

[B]

Well, you know, most of us are working on one plane and we're not kind of working all these other multi dimensional planes that we live on. And working on one leg and stepping off to the side and doing all kinds of things with an arm and an opposite leg extended and things like that. Where you'll hear people talk about core, well, that's in a way almost ridiculous, right? Sit up is almost ridiculous. A core is like literally from right underneath your chin. To right above your knee. So how do you stabilize in every pattern when you work? And the minute I get a weight away from me, can I ask my whole body to. To support that weight? Let's say you're picking up a child or a dog or, you know, some heavy object. And so I train in this way that, again, I'm not great at. Sometimes you're off and you feel silly and goofy and not great. But these are the things that will make me avoid injury but also, you know, work well until I'm. I'm not here.

[A]

And so you're thinking about, like, there's a lot more that, like, sort of might be. You might be more unstable and all of these things, rather than just like a very fixed pattern that you might do in a gym or in a. A squat or something like that.

[B]

Yes, all the planes of motion. And I think something really important is machines are okay. If someone's sitting on the couch and they haven't done anything, great, go to the gym and use machines because they're a really nice way to have a controlled kind of introduction into movement. But once you feel good and maybe you have someone who can teach you, you want to move in these independent patterns.

[A]

So, Federica, how does this fit with the science and what's the role of. Of movement in midlife? And I'd love to talk a little bit about nutrition as well.

[C]

Yeah. So, I mean, what you've just said is brilliant because the planes of motion is so important when we look at injury. So there's a huge increase in injuries in midlife. People doing things like suddenly going to the garden and using their trowel, and they're suddenly moving diagonally for the first time in months, and they pull that back out. Because when you're running, it's this way. And even swimming and walking, we're all doing everything this way. And as soon as people start to, like, reach across or say you stumble backwards that way, like, catching yourself on a diagonal is not something we normally do. And what's really interesting about the foot strength is that in older age, this is really fascinating trial where they put people in care homes in barefoot shoes and then compared their falls and trips compared to normal shoes. And ever since I've known this, I'd really notice when you see older people walking in the street, they often have these ridiculously high soled shoes. And we have to remember that as we age, our peripheral nervous system, so the nerves that help us sense our environment in our hands and feet, especially if you have Any metabolic disease, they actually get much worse at giving you that feedback, that proprioception. And so having bare feet and having strong foot muscles, which does come from spending as much time barefoot as possible, is even more critical later in life. So in this trial, Jonathan, the people that had the barefoot shoes reduced their risk of falling by 80% just because they could actually feel the floor. And so when we think about. We know that falls in older people are one of the primary drivers for basically death eventually. So frailty means that if you are somebody who's frail in older age, and frailty doesn't have an age limit as such, but it tends to be in older people, if there's a fall, the ability to bounce back from that fall and to be resilient is impacted. So preventing falls in older people is extremely important. Not only are they at higher risk of actually breaking a bone, but as I said, recovering from that fall is harder as we get more frail. So functional movement across different planes, maintaining the musculoskeletal mass to actually get up from your chair and sit back down safely and being able to sense your environment, and simple things like removing rugs, removing side tables in the home, can have a massive impact on reducing this risk and allowing people to live independently for longer. So there's fascinating science around this. And, yeah, I think, especially as women, we've mistreated our feet for so long. Do you remember when I was in my 20s, the shoes I wore, I wouldn't even touch them. Now, high heels, like, high. Not just the heel, but the front of it was high. Like teetering around. I used to run in those things. That is not good for your feet or your joints or anything or your posture.

[A]

I'd love to start talking about sort of how we can translate some of this to advice that's really helpful for our listeners. And I think, you know, your commitment to fitness is amazing. I think the number one question we had actually about this episode is like, how do I break out of this cycle of sort of start and stop with, you know, with doing exercise?

[B]

I think you have to come into it with a strategy. I think it's impossible for any of us to go on a road trip and arrive somewhere if we don't have a plan. And it's the same with fitness. So what does that look like? Okay, the best I have is three days a week. I know I can get this hour in here. So what is that gonna look like? What do you wanna prioritize? If it means one of those days is you're Walking Backwards day, and I'm going to lift something. And when. See, the thing is, people here at lift heavy weights, it's whatever's heavy for you, it doesn't mean these massive weights. It just means time under tension. I'm going to keep my mind open and if I don't know how to do that, I'm going to have somebody that teaches me. So have a strategy and plan it like you plan everything else, but also create an environment, meaning have a friend. No one can do this alone. There's those few outliers, runners or people that this is their time and that's a very small percentage. So I would say you've got to recruit somebody that's like, hey, so on the day you're going to flake, you don't because you have an appointment with them. So I would get a little bit of education if you don't have some. That's the great thing about on some way the Internet. But also customize it to who you are because you could find an expert and I put that in quotes, and they'll say, this is what you need to do. You hate every minute of it. You hate to be inside whatever it is. So you've got to also be involved enough to go, well, who am I and what will I show up for? Doesn't mean I'm going to love every second of it, but it means this practice reflects who I am. And so I think if you have some of those variables and understand consistency, if you only have 15 minutes that day, day, don't poo, poo that. Be like, this is what I got. This is good enough today. And so it doesn't have to be really long, but you do have to have a nice strategy and look at it like a story. Look at it like, what are these little buckets that I'm trying to check off? Okay, I'm trying to move in this way. I'm trying to walk enough or run a little, or lift a little bit of weights or stretch and have that story. Don't just be doing one thing because you'll, you'll hammer yourself down. So for my cardio monsters out there that just go, go, go. That in the long run is not going to serve you. It's not even going to serve like the way your skin looks like. However, whichever language like, oh, you want your less wrinkles, lift weights, whatever it takes. But you need a friend too.

[A]

As you can imagine, hosting this podcast, running Zoe, juggling family life, it all keeps me pretty busy. So I try as best I can to stay energized and show up well in all those parts of my life by fueling my body with the right food, by exercising, and by adding a scoop of daily 30 to my meals every day. If you haven't heard of Daily 30 yet, it's the gut supplement designed by our gut health scientists here at Zoe. It's made of over 30 high quality hand picked plants including seaweed, fungi and different types of fiber. Better yet, it contains ingredients that support gut health, digestion and energy, which is ideal for packed calendars and busy lives. Simply add one scoop a day to any meal for an extra boost of fiber and plant diversity. And because it tastes delicious on just about anything and adds a satisfying crunch, it quite quickly slots into your life, becoming a daily healthy habit you'll always have time for. By the way, whenever we talk about Daily 30 as a good source of fiber, we're required to say that it contains 4 grams of total fat per serving. Obviously that's all amazing healthy fats from plants, so order yours [e-mail] daily30. Thanks for listening and see you next time.