Most people think movement = exercise.

It’s difficult, uncomfortable, and sweaty.

But actually, movement is medicine.

The way you move determines how:

• Your cells age

• Your body burns fuel

• How long you stay strong

So over the next 5 days…

I’m going to give you a playbook on how to use movement as a tool to stay healthier for longer.

Here’s what to expect:

Day 1: How to move for fat loss (without wrecking your joints)

Day 2: How to move for energy and longevity

Day 3: How to move for nervous system regulation

Each one builds on the last—simple principles backed by science, designed to reprogram your metabolism from the inside out.

Let’s start with the moving for fat loss—and why you might be training all wrong.

Day 1: Moving For Fat Loss

When people want to lose fat, they run.

But research shows that there’s an easier, more efficient way to burn calories and fat.

Studies comparing incline walking to running found something surprising:

Walking at 3 mph on a steep incline (16–18%) can burn 70% more calories than running on a flat surface (PMID: 22578744).

Why does this happen?

More Muscles, More Energy

Walking uphill forces your body to recruit far more muscles—especially in the glutes, hamstrings, calves, and core.

Instead of simply swinging your legs forward like you do on flat ground, your body has to drive upward against gravity.

The greater the muscle recruitment, the higher the metabolic cost.

Heart Rate and Calorie Burn

Even at the same speed, incline walking elevates your heart rate much more than flat walking.

This higher cardiovascular demand signals greater energy expenditure—your body works harder to push blood and oxygen into working muscles.

Fat vs. Sugar as Fuel

Running may burn a higher total number of calories, but incline walking shifts the balance of what your body uses for energy.

At higher inclines, your body tends to rely more heavily on fat oxidation compared to running, which leans more on glucose.

This makes incline walking better for burning fat.

The Practical Takeaway

If you want to maximize fat burning without the joint strain of running, incline walking is one of the best-kept secrets in fitness.

The best options for this?

✅ Hiking 

Nature’s treadmill.

Uneven terrain and variable inclines naturally engage stabilizing muscles and improve balance — all while keeping stress hormones low.

✅ Walk hills or stairs outdoors

Find some hills or stairs outside.

They naturally mimic interval training—forcing your body to alternate between effort and recovery while keeping you in the fat-burning zone.

✅ Incline treadmill walking

This is a great option if it’s rainy or cold.

Set the incline between 10–16%, walk at 2.5–3 mph, and aim for 30–45 minutes.

You should be able to hold a conversation. That’s the sweet spot for fat oxidation.

⸻

Tomorrow, in Day 2, we’ll go deeper—how to move for longevity.

You’ll learn how to train your mitochondria, not your muscles… and why the right kind of cardio can literally slow down biological aging.

Until next time,

Kashif Khan

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your regular healthcare provider.