This is your homework.

After every meal, take a 15-minute walk.

Three 15-minute walks are better for blood sugar control

than one 45-minute walk.

And as you look here, the changes in glucose,

here's the people who just eat and go sit and watch TV.

Here's the people in their blood glucose

if they eat and they go for a quick walk, OK?

Again, try to make it brisk.

You sort of, when you're walking, want to be out of breath.

It needs to be a little intense.

Not so intense that you're dripping sweat all over the place,

but you need to get your heart rate going, OK?

So really important to walk after meals.

When people think about burning fat,

you think about running cardio, yes?

Think about, I have to burn all these calories.

What turns out that resistance training, weight lifting,

squatting, just high intensity,

but not burning a lot of calories during the actual session.

So intense weight lifting effectively helps you burn fat.

So I want to just, as we get into the practical nuts and bolts here,

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