Move Like This After Eating (It Changes Everything)

You don’t need to join a gym. You don’t need to train for a marathon. You don’t even need fancy equipment. To flatten your glucose spikes, all it takes is a few simple movements you can do anywhere, anytime.

These aren’t workouts. They’re tiny little “exercise snacks” that help your muscles soak up glucose right after you eat, turning it into energy instead of letting it linger in your bloodstream. The result? Fewer spikes, fewer cravings, steadier energy.

Why movement lowers glucose spikes

When you move, your muscles contract. Contracting muscles need fuel, and the first place they’ll look for energy is your bloodstream – pulling in glucose and turning it into ATP (energy) inside your mitochondria (those amazing little factories in your cells).

This is incredible for two reasons:

1. Instead of glucose from your meal hanging around in your blood, it’s being burned off as energy.

2. Muscles don’t need insulin to absorb glucose while they’re contracting. That means you can reduce spikes without triggering high insulin levels (because constantly high insulin levels can lead to insulin resistance over time).

So basically: movement after meals = steadier energy, fewer cravings, less inflammation, and long-term protection for your body.

FREE RESOURCE

My 10 Glucose Hacks

Instantly download my hacks as a beautiful 1-page printable PDF.

Movement #1: Calf Raises (a.k.a. Soleus Push-Ups)

This one is so discreet you can do it under your desk, at school, or even in a meeting.

Simply place your feet flat on the floor and raise your heels up and down, like a mini push-up for your calves. Do this for about 5–10 minutes after eating.

Why it works: your calf muscles – especially the soleus muscle – are particularly powerful at soaking up glucose after a meal. In fact, studies show calf raises can significantly reduce both glucose spikes and insulin levels. (read study)

Movement #2: A 10-Minute Walk

One of my classic hacks. And science is clear about it: walking after eating lowers blood sugar. (read study)

Just 10 minutes is enough to make a difference. You can stroll around the block, go up and down the stairs at work, or hop on a treadmill. The key is to do it within 90 minutes of finishing your meal – that’s when glucose levels usually peak.

Bonus: walking also curbs cravings, keeps your energy stable, and helps with digestion and mood.

FREE RESOURCE

My 10 Glucose Hacks

Instantly download my hacks as a beautiful 1-page printable PDF.

Movement #3: Air Squats

Yes, squats! But don’t worry, just a few are enough.

In one study, participants did 10 air squats every 45 minutes for 9 hours. The result? Lower glucose levels than from walking alone. (read study)

But you don’t need to go that far – just try a set or two of squats in the couple of hours after a high-carb meal.

They’re quick, effective, and can be done anywhere.

Movement #4: House Chores

This is my favorite because it’s built into daily life. After a meal, instead of collapsing on the couch, do a 15-minute house chore.

Vacuum the living room. Fold laundry. Tidy up the kitchen. Even light chores activate your muscles enough to flatten glucose spikes.

In my own tests, something as simple as vacuuming after a donut noticeably reduced the spike compared to sitting still.

My take-away message

These four easy movements – calf raises, walking, squats, or chores – are simple “exercise snacks” you can sprinkle into your day. They don’t require crazy willpower, expensive equipment, or a gym membership. Just a bit of movement after meals to help your body process carbs more smoothly.

And here’s why this is such a game-changer: every time you flatten a glucose spike, you’re not only helping yourself feel better in the moment (more steady energy, fewer cravings, less post-meal fatigue) — you’re also protecting your long-term health.

Big spikes followed by big crashes create inflammation, speed up aging through glycation, and put extra pressure on your pancreas to release insulin. Over time, this can lead to insulin resistance, type 2 diabetes, and many other chronic issues. But when you move after eating, your muscles take in glucose without needing extra insulin. That means your body stays balanced, your cells stay healthier, and you reduce the risk of long-term complications.

So it’s not “just a walk” or “just a few squats.” It’s a powerful tool to help your body every single day — and to take care of it for years to come.

The scientific studies mentioned in this episode

Frampton J et al., “The Effect of a Single Bout of Continuous Aerobic Exercise on Glucose, Insulin and Glucagon Concentrations Compared to Resting Conditions in Healthy Adults: A Systematic Review, Meta-Analysis and Meta-Regression.” Sports medicine (Auckland, N.Z.) 51, no. 9 (2021): 1949-1966. https://pmc.ncbi.nlm.nih.gov/articles/PMC8363558/

Hamilton M T et al., “A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation.” iScience 25, no. 9 (2022): 104869. https://pmc.ncbi.nlm.nih.gov/articles/PMC9404652/

Gao Y et al., “Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men.”Scandinavian journal of medicine & science in sports 34, no. 4 (2024): e14628. https://pubmed.ncbi.nlm.nih.gov/38629807/