Transcription
You've been lied to about walking. Most people think it's just light exercise, something you do to hit your step count or clear your mind. But the truth is, when you walk the right way, at the right time, using a few simple tweaks, you turn a basic walk into a fat-burning furnace. And I'm living proof. These five walking hacks I'm going to share with you allow me to see my visible abs, less than 15% body fat, year-round. And you're going to get results—not in 30 days, not in 20 days, but in the next 14 days—you'll notice amazing results following these five simple tweaks to your walking routine. And you're going to want to watch until the end for hack number five, which is my favorite hack out of the five-step protocol here.
Let's start with the first step in your protocol. Walk fasted after consuming a shot of apple cider vinegar and drinking fat-burning coffee. This combination of apple cider vinegar and coffee—by the way, you're not having it together; you're having one then the other—but this combination already puts your metabolism in a fat-burning state even before you even go for that walk. Here's why. Apple cider vinegar activates a process in your body called AMK. This is the body's energy regulator. When AMK is activated, you turn off fat storage and you turn on fat burning. A 2009 study in Japanese adults found that daily vinegar intake significantly reduced body fat mass, waist circumference, and triglyceride levels. You see, the apple cider vinegar aids in digestion, does not break a fast, it supports a fast, and it has a short-chain fatty acid called acetic acid, which is important for gut health and also blood sugar regulation.
Then the coffee—and not all coffee is created equal. So, when I talk about coffee, I'll share with you the best type to buy for this effect and the coffee to avoid. But here's why you want to include coffee before your walk. When you drink coffee, especially when it's medium roasted, it's high in a very powerful antioxidant called chlorogenic acid, CGA. CGA, when you drink it, it signals to your body to start using fat for energy. CGA suppresses appetite, which allows you to stay in that fasted state, improves glucose metabolism, and increases liver fat oxidation. So, it allows the liver to detox more efficiently, and allows your liver to burn fat more efficiently. Yes, your liver is a fat-burning organ. One study even showed that women who drank high-CGA coffee dropped three times more fat than women who drink low-CGA coffee.
All right, so what's the coffee to avoid? What's the coffee to consume? If you're going to do the coffee tip here, you want to avoid regular coffee beans that you'll find at Pete's Coffee, Dunkin' Donuts, Starbucks—that is not healthy for you. It is inflammatory. It's loaded with toxins, mycotoxins, heavy metals, and it's also not organic. You want to find an organic coffee that's a medium roast that is grown at high altitudes that's been tested for contaminants. I'll tell you my favorite brand, Purity Coffee. I just had my cup of Purity Coffee this morning. They have an organic medium roast blend that is loaded with CGA, and you can get 15% off your Purity Coffee beans over at ketoampc-coffee.com and use the coupon code keto camp. That is camp with a K. We'll drop that link down below.
And then you go into your walk after you have the shot of apple cider vinegar and your cup of high-CGA coffee. What happens is your sugar reserves are going to be low cuz you're already in a fasted state. So you're doing this in the morning. Ideally, overnight you're not eating. So wake up in the morning and follow this routine. When your sugar reserves are low—these are called your glycogen stores—I want you to think of your glycogen stores like your your wallet. I have my little wallet here. There's only so much cash that I could put in my wallet and take out. Think of this cash as the sugar reserves in your glycogen stores, your muscle and liver cells. It's limited storage capacity. The goal is actually to deplete the sugar reserves, the cash, and then you have access to your bank safe, which is your fat storage. It takes some time, but when you drink the coffee, have the apple cider vinegar, and then go for a walk, you're going to deplete those sugar reserves. And this is excellent for fat loss because once you deplete those sugar reserves, your body starts to think, "Whoa, we just ran out of our backup reserves. What are we going to do? Oh, we have all this body fat. We have the love handles. We have the belly fat. We have the fat around your neck. Hey, let's use that for energy." And it does. It starts using that for energy. Those fatty acids are sent to your liver. Your liver produces ketones, which is anti-inflammatory, helps with mood, helps with brain fog, and helps you burn a ton of fat. So, you have the combination of apple cider vinegar lowering blood sugar levels, coffee pushing fatty acids into the mitochondria, and then walking in a fasted state, which is peak fat-burning zone.
So, here's my personal protocol to allow me to stay under 15% body fat year-round, seeing my visible abs. And you could follow this in the morning. You want to have one to two tablespoons of apple cider vinegar with water, dilute it with water first thing in the morning. I usually put a pinch of salt and then I drink it through a straw. Then I consume my fat-burning Purity Coffee—where I I do a French press. You can make it however you want. And I typically add a little bit of MCT oil, but that's your call. So then I have my coffee and then I go for that 30- to 45-minute walk right after that. No breakfast, no meals. That is a fat-burning routine you want to follow. Even if it's a 10-minute walk, you're going to benefit. But ideally, the walk should be 30 minutes or more.
Now, with the apple cider vinegar piece, many of you listening and watching are thinking, "I hate the taste of apple cider vinegar." You know what? I agree with you. So, I'll sometimes alternate with apple cider vinegar capsules as an alternative. They're not all created equal. The gummies out there are usually trash. The one that I use that is high quality is from Paleo Valley. Instead of doing my two tablespoons of apple cider vinegar, I'll take three capsules of their apple cider vinegar complex, and we have a 15% code and a link that we'll drop in the notes down below.
That's just step one. Let's move on to step number two here. Step number two works perfectly with step number one, and that's going to be to walk outside in the morning for this metabolic activation. This isn't just a walk; it's circadian synchronization therapy for fat loss. And if you have a dog like I do, perfect, because it gives you an excuse to go outside and walk. But sunlight in the morning triggers a healthy cortisol spike, which is actually your body's natural fat-burning hormone, if if it's properly timed. A study from Northwestern University found that people who got most of their sunlight before noon had significantly lower body mass index compared to late risers, independent of activity or diet. That's super cool. Walking outdoors, especially in that morning sunlight, boosts nitric oxide. This is actually released through the skin and blood vessels when exposed to UV light sunshine. This improves circulation, reducing inflammation and supports mitochondrial function. Nitric oxide is a very important gaseous molecule that creates vasodilation—the opening up of your blood vessels—which is very important because it allows your body, your innate intelligence, to deliver oxygen, nutrients, and blood flow to tissues for healing. And if you have high blood pressure, this is one of the easiest ways to lower blood pressure because when you deplete nitric oxide through a high-sugar diet, you create vasoconstriction, which makes your heart pump harder, which leads to high blood pressure. So this is the opposite—vasodilation. So if you have high blood pressure, you're going to notice a huge difference in your readings after doing this routine. Sunlight also entrains your circadian rhythm, boosting melatonin production later on in the day, leading to deeper fat-burning delta sleep. Sleep researcher Dr. Matthew Walker, who I actually reference in chapter 6 of my latest book, Metabolic Freedom, says the morning sun acts like nature's caffeine, but with better metabolic perks. I like that. So if you want to stack a habit to number two here and get even more benefits, walk barefoot on grass or sand if possible. This is called earthing—grounding. This is like taking a handful of antioxidants. It reduces inflammation, supports heart rate variability and your nervous system and mitochondrial output. So if you want to do it barefoot, you'll get even more benefits.
Let's move on to the third step in your protocol. Hack number three is to add sprints or hills to create metabolic resilience. Look, steady-state walking is great, but adding intensity triggers mitochondrial biogenesis, which is the creation of these fat-burning engines. Your mitochondria don't just produce energy; they actually are responsible for burning fat. The more mitochondria you have, the more energy it produces, obviously, which also raises your basal metabolic rate. Meaning your body, your metabolism burns more fat the rest of the day just sitting at your desk. Super cool. So research from the Journal of Applied Physiology found that adding short bursts of intensity, even three times 30-second sprints with 2 minutes resting in between, improve mitochondrial density and insulin sensitivity more than steady-state cardio. Walking uphill or incorporating short power-walk intervals raises something called V2 max, which is one of the most important things you could track for longevity. We want to increase our V2 max. V2 max means, in a nutshell, the amount of oxygen your body could use at high levels of intensity. So when you do this, it trains your body to tap into fat stores even at rest later in the day. Super cool. It mimics this hormetic effect of HIT working out, which is high-intensity interval training, but without taxing your joints. Sprint-style walking also increases human growth hormone, which is fat burning, muscle building, anti-aging, and catecholamines like adrenaline, which mobilizes stored belly fat, especially when you do it on an empty stomach, which is the goal here. So you could try this method. I do this often, which helps me stay lean year-round. Try the 3-1 method: 3 minutes of brisk walking, 1 minute of sprint walking or going up a hill, and keep repeating that for 30 to 45 minutes after your apple cider vinegar and after your coffee. And just one more benefit from doing this: it raises something in your brain called brain-derived neurotrophic factor, BDNF, which is brain fertilizer, miracle growth for the brain. The more BDNF you produce, the more creative, the more mentally resilient you are. So, by doing this in the morning, you're going to be more productive the rest of the day at work or for your family or for whatever you're doing in your life.
Let's move on to hack number four in your protocol here. The next time you want to go for a walk is going to be after your last meal of the day, which is obviously going to be dinner. This stabilizes blood sugar and deepens your sleep that night. Look, this hack alone can cut belly fat and stop overnight fat storage. I go for a walk after dinner pretty much every single day. I'll take my dog for a walk with my lovely fiancée, Natia. Just 10 to 15 minutes of walking after that last meal has been shown to lower blood sugar levels by up to 30%. According to a 2013 study in Diabetes Care, this means fewer insulin spikes and more fat burning overnight. Walking also activates the lymphatic system, helping to move metabolic waste and reducing bloating. Especially helpful if your dinner was carb-heavy or late at night. Plus, light walking helps to stimulate the vagus nerve, shifting your nervous system into parasympathetic rest, digest, detoxification, preparing your body for deep fat-burning delta sleep, where a ton of repair takes place. So, as soon as you finish dinner, go for a walk around the block.
Which brings me to my favorite tip here, and I hope you incorporate this with every walk that you do because it makes a huge difference. When you're walking, you want to take a a dose of vitamin G. Take that supplement with you. Take it while you're walking, and it's going to help you burn fat at the cellular level. Vitamin G is going to help you lower inflammation. It's going to help with stress levels. As a matter of fact, as soon as you take vitamin G, it automatically lowers cortisol levels. Helps with fat loss, helps with mood and energy, helps with mitochondrial health. Even UC Davis has studies—I published in my book Metabolic Frame—that shows those who take vitamin G have healthier blood pressure levels, healthier blood sugar levels. Heck, it even extends your lifespan. There was a comprehensive study done by Harvard that was published in JAMA and it looked at 49,275 nurses. Pretty big study. It showed the nurses who took vitamin G had a 9% reduction in dying from all-cause mortality versus the nurses who didn't take vitamin G and a 15% reduction in dying from cardiovascular deaths compared to the nurses who didn't take vitamin G. Vitamin G has been shown to lower the fat-storage hormone cortisol when it's activated the wrong time. A 2021 study in Psychoneuroendocrinology found that participants who took vitamin G had lower morning cortisol and healthier mitochondrial function.
Okay, you're probably already looking on Amazon for vitamin G. Maybe you're looking in the notes for a coupon code to vitamin G. Some of you know what vitamin G is. Vitamin G is gratitude—the feeling of gratitude when you go for that walk. Find as many things as possible that you're grateful for that you could appreciate because what you appreciate appreciates. In other words, what you think about, what you think about, you bring about in your life. So during your walk, repeat the following affirmations: I'm so happy and grateful for my strong, healing, healthy body. I'm so happy and grateful that I'm burning fat and healing with every step. I'm so happy, grateful that God has put health into every cell of my body. You get the drift. Gratitude. The feeling of gratitude gets all those benefits. Those are real studies on gratitude.
Before I get to the commonly asked questions on this topic, I want to encourage you to go get my brand new book, the New York Times bestseller, Metabolic Freedom. Chapter 11 actually has a ton of different biohacks for fat loss—from free biohacks to paid biohacks to my favorite supplements for fat loss, along with a 30-day plan in chapter 12 to lose 20 lbs in 30 days. To get the book, go to metabolicfreedombook.com or scan the QR code on the screen. We're going to give you a free course on the metabolism for anybody who buys the book today. It's available on hardcover, Kindle, Audible, and Spotify. And I narrated those audios myself. metabolicfreedombook.com.
Let's get to the first question. How many total steps should I aim for daily if I'm trying to lose 20 plus pounds? The protocol I gave you is more important than a step count. And you could lose those 20 pounds uh in the next few months. Now, if you follow my 30-day plan of Metabolic Freedom, you can do it in in less than a month. Uh to give you an answer, though, I would aim to get at least 10,000 steps a day, which should be easy with the protocol I gave you today.
Can I drink apple cider vinegar and coffee together or should they be taken separately before the walk? You can take it together. It sounds disgusting to me, but it's it's your call. If you want to have it together, go for it. Doesn't sound like it's going to taste good because it sounds like it'll destroy the taste of the coffee. But that is your call, my friend.
Does walking after every meal help or is it only effective after dinner? Ooh, yeah. Every meal. If you could walk after every meal, you're going to get more benefits. I know that's restrictive or difficult for those who have a busy schedule. But if you can do that, go for it.
Can I still see results from walking if I'm not fasting before the walk? Absolutely. You'll get results, but you'll get even more fat-loss results if you walk fasted.
Will I still burn fat walking indoors, for example, using a treadmill, or is outdoor sunlight essential? Outdoor sunlight is much better. You're going to be out in nature. It's healthier for your circadian rhythm, but if you do it on a treadmill indoors, you're still going to get benefits.
Should I take electrolytes if I'm walking fasted in the morning? And if so, which ones? Yeah, you can. I would take some unflavored electrolytes. I like the ones from Redmond's, KetoChow. I'll drop links down below for my favorite electrolytes.
I hope this lesson was valuable. Hey, share it with somebody you know. Follow this five-step routine. You're going to feel good. You're going to look good. I want you to come back and let me know how it worked for you. Thank you so much for watching. Thank you so much for listening. I'll see you on the next one. And and if you love this episode, if you want to learn more about fat loss, especially through fasting, which could be one of the most powerful ways to burn stubborn fat, check out what happens inside of your body—hour-by-hour breakdown of what happens in your body when you don't eat for 100 hours. This is going to shock you. This is something your doctor will never tell you about. Check out the clip from a recent lesson. Click the video on the screen and I'll see you in that next lesson. Through hours 1 through 12, not much is happening with the exception of your body is going through digestion. There's something else that's also happening: you're lowering the hormone insulin. When you eat food, you raise your blood sugar levels. Insulin is produced by your liver to clear that excess glucose out of your bloodstream, shuttle it into your cells.