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Believe it or not, I used to weigh 300 pounds and I tried every single way you could ever try to lose weight. Lifting weights, strength training, cardio, low fat, low calorie, optimizing my sleep. I even became a devout vegan. And I apologize for all the people I yelled at during that time. But one of the most powerful fat burning methods I've ever seen is is a particular walking method invented by the Japanese. It even beats walking 10,000 steps a day and it doesn't take very much time. It charges your mitochondria, it lowers inflammation and it improves blood flow in about 15 minutes. And most importantly, instead of spiking your stress hormones like a long workout, it actually lowers your stress hormones. And there's a reason walking is better than chronic mid intensity cardio, like running on a treadmill. Let me explain. Fitness culture teaches you that fat loss comes from suffering. You need to cut calories, run for an hour on the treadmill and grind through pain. Because no pain, no gain. It's nice to show yourself that you're tough, but that mindset creates an emotional association between fat loss and stress. Sore muscles, aching joints, and that constant feeling of hunger from restrictive diets. That same feeling I had when I was £300 and trying to eat less and work out more if it just doesn't work. Cuz when your body's under constant stress, it produces more cortisol and it's a hormone that makes it harder for you to burn Fat, especially belly fat. Add in the fact that aggressive dieting slows your metabolism and it triggers cravings, and you've got the perfect recipe for frustration and failure. And that's why so many people just give up. And the truth is, fat loss doesn't have to be miserable or punishing. Walking is the most underused natural fat burning protocol. It's consistent, it's sustainable, and when you structure it right, it becomes one of the fastest ways to rewire your metabolism so that you can be fat adapted. And I don't mean walking for two hours a day. Walking can keep you in your aerobic zone, and that's where your body prefers fat as its main source of fuel. Because fat oxidation happens in the presence of oxygen. Unlike sprinting or heavy resistance training, which I like, walking at the right intensity won't spike cortisol. Instead, it lowers your blood sugar, lowers your insulin levels, and it improves your hormonal environment, so your body can easily tap into your fat stores. It even activates slow twitch muscle fibers, which are metabolically efficient and they're built for endurance and using fat. It also supports lymphatic drainage, which means it helps remove toxic waste from your body. And that's going to clear out the inflammation. Walking the right way even improves cardiovascular health. And it doesn't stress your joints the way running does. And best of all, it doesn't make you hungry all the time. And it doesn't trigger binge cycles that usually follow intense training. How many times have you gone for an hour run and eaten two pizzas? There's a reason it's your body doing what it's going to do. If you're doing what I'm telling you in this video, you're not going to experience that. And you can do this style of walking every day, even multiple times per day, without any issues about recovery. And sadly, you'll see people who commit to walking thousands of steps daily and they're still struggling to lose weight. Why? Because there's a problem with how most of us are going for a walk. We're doing it at one slow, steady pace, and that might be relaxing, but it doesn't challenge your metabolism. When you always move at the same comfortable speed, your body adapts and then stops improving. And it does that even if you walk at the same fast speed. That's uncomfortable. And the metabolic enzymes that burn fat, they stay at their baseline. Your mitochondria don't need to multiply or grow stronger. And your calorie burn well, it stays low. It's like leaving your car engine idling, it's on, but it's not really doing any real work. And Japanese researchers solve this exact problem. They figured out a walking method that burns fat way more effectively than walking 10,000 steps a day. So it's less work, saves time, better results. We can do that. It's deceptively simple, but scientifically proven. Clinical trials found that it lowered visceral fat. This is the dangerous fat around your organs that you can't see. And it improved insulin sensitivity and it reduced inflammation markers, including a big one called C reactive protein that's particularly dangerous. This specific method of walking also stimulates mitochondrial biogenesis, which is like upgrading the number and efficiency of your body's fat burning engines. Or like having a bigger battery in your phone. Your body likes variable movement, not monotony. For most of human history, we didn't stroll along at one fixed speed. We shifted between fast and slow based on the terrain, based on what's trying to eat us or we're trying to eat. And that variation signals your mitochondria to adapt. More mitochondria means more energy, and that means faster fat burning, even if you're not working out. So the keys to build intensity contrast into your walk. And that's exactly what Japanese researchers discovered when they developed something called interval walking training, or iwt. Here's how to do it. You start with a three minute gentle warmup, just a slow walk. Then you walk at a brisk pace for three entire minutes, enough that your breathing is a little bit heavier, your arms are swinging with purpose, and your stride is strong. After just three minutes, you slow down to a casual stroll for another three minutes. That's one cycle. You do five of those cycles, or you can start with three. If you're new to interval work, your fast pace should feel like 6 or 7 out of 10. Effort challenging, but not that big of a deal. And it's only three minutes and your recovery pace to drop down to two or three out of ten. So it's literally go for a slow walk for three minutes. Walk really fast for three minutes. You just have to do this three to five days per week. And if you want to track progress, aim for a heart rate of 70 to 85% of your max during the fast phase and 50 to 55% during recovery. Focus on nasal breathing, so keep your mouth closed so you can stay oxygen efficient and reduce your stress. Keep your posture upright with a slight forward lean, your arms swinging naturally, shoulders relaxed. And in as little as a month, you'll notice More energy, better endurance, and yes, you'll lose fat. The three on, three off interval walk is your shortcut to burning fat. Faster, it's slow impact, it's accessible to almost everyone, and it turns walking into a metabolic power tool instead of just a long slog that doesn't really do anything. But even the best interval walking protocol loses some of its power if you do it in the wrong environment. I mean, a treadmill in a fluorescent lit gym with bad air and bad music, bad light, or laps around a shopping mall might check your movement box. But it misses out on one of the most powerful triggers for your metabolic health. It's nature and sunshine. Indoor walking exposes you to artificial light, stale air with lots of carbon dioxide and even endocrine disruptors, and it's just monotony. There's no sunlight to reset your circadian rhythm, no fresh air to get oxygen in your body, and no natural grounding to activate stabilizing muscles in your feet and legs. Worse, constant exposure to screens and LED lights during the exercise can blunt your regulation of melatonin. It disrupts your sleep if you're doing it in the evening, and it keeps your inflammation levels high and you were going for a walk to stop that, your body really did evolve to move outdoors. Sunlight in the morning literally sets your biological clock, and it lowers your evening cortisol and improves your recovery when you sleep. And grounding, the simple act of connecting your feet to the earth reduces oxidative stress and improves heart rate variability. Even breathing in the natural compounds that trees release called terpenes lowers your stress hormone levels and it makes your immune system work better. And that's why people who regularly exercise outdoors experience greater improvements in mood and sleep and overall metabolic health compared to those who go to indoor gyms. So when you combine smart interval walking IWT with natural cues like sunlight, fresh air and grounding, you reset your entire biological environment for healing and resilience in the least possible time. Lots of benefits, 15 minutes of work. That's why I want you to take your interval walk outdoors. Ideally, do your IWT in the morning. Choose a safe open space like a park, trail or quiet street. And if possible, walk on natural surfaces like grass or dirt or gravel, which are going to engage stabilizing muscles and reduce impact so you get even neurological benefits on top of all the things we've already talked about. And leave your sunglasses off during at least part of the walk so that you maximize light exposure and vitamin D synthesis and you get that circadian signal directly into your brain. Where it needs to go. And try nasal breathing to oxygenate your body and engage your parasympathetic nervous system so you recover it while you walk. To do that, close your mouth, breathe in and breathe out through your nose.