The Post-Meal Secret That Lowers Blood Sugar Faster Than Ozempic

Know Your Physio

Send us a text

In this solo episode, I’m diving deep into one of my favorite metabolic hacks: the humble postprandial stroll. As a physiologist and health coach, I’ve seen firsthand how this 10-15 minute habit can outsize its effort—slashing blood sugar spikes, turbocharging GLUT4 transporters, and unlocking the soleus muscle’s “secret” glucose-burning superpowers. With metabolic chaos everywhere, I’ll break down why moving after meals isn’t just about steps—it’s about reclaiming energy, mood, and longevity through a lens of modern physiology.

I’ll geek out on studies to show why timing your walk matters more than duration, how calf raises can save the day when you’re stuck at a desk, and why chewing your food like an Ayurvedic pro pairs perfectly with post-meal movement. Spoiler: Big Pharma’s GLP-1 agonists? We can boost those naturally. I’ll also share why dinner timing + a stroll might be your sleep’s new best friend, and how skipping this habit keeps you on the blood sugar rollercoaster.

This episode is for anyone tired of post-meal slumps, brain fog, or fearing carbs. I’m handing you the science to transform walking (or calf raises!) into a “micro-dose” of metabolic magic. Whether you’re optimizing for performance, longevity, or just want to feel lighter after meals, let’s make postprandial strolls your non-negotiable. Ready to move with your metabolism—not against it? Let’s stroll.
Looking to discover your science and optimize your life?
APPLY FOR HEALTH OPTIMIZATION COACHING
https://coaching.knowyourphysio.org/

Episode Overview: Health, Longevity, and High Performance. [00:00:11]
Benefits of Postprandial Strolls. [00:02:12]
Key Definitions: Postprandial Metabolism. [00:02:34]
Key Definitions: Blood Glucose and Insulin. [00:03:27]
Key Definitions: GLUT4 Transporters. [00:04:07]
Key Definitions: GLP-1. [00:05:01]
Key Definitions: Soleus Muscle. [00:05:55]
Influence on Digestion and Gut Health. [00:07:33]
Benefits of Calf Raises. [00:10:04]
Energy, Mood, and Longevity Benefits. [00:10:58]
Actionable Steps and Tips. [00:16:00]
Conclusion. [00:16:33]

Listen to Weight Management and Obesity Medication Podcast Episode

Important Links:

Chen et al. (2022): Interrupting Prolonged Sitting with Intermittent Walking Increases Postprandial Gut Hormone Responses

Hamilton et al. (2022) A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation

Engeroff et al. (2023): After Dinner Rest a While, After Supper Walk a Mile?

Lipp et al. (2000): Effects of postprandial walking on delayed gastric emptying and intragastric meal distribution in longstanding diabetics

Support the show

Chapter

1. The Post-Meal Secret That Lowers Blood Sugar Faster Than Ozempic (00:00:00)

2. Episode Overview (00:00:11)

3. Benefits of Postprandial Strolls (00:02:12)

4. Postprandial Metabolism (00:02:34)

5. Blood Glucose and Insulin (00:03:27)

6. GLUT4 Transporters (00:04:07)

7. GLP-1 (00:05:01)

8. Soleus Muscle (00:05:55)

9. Influence on Digestion and Gut Health (00:07:33)

10. Benefits of Calf Raises (00:10:04)

11. Energy, Mood, and Longevity Benefits (00:10:58)

12. Actionable Steps and Tips (00:16:00)

13. Conclusion (00:16:33)