Walk After Dinner

janlindquist
6 hours ago
3 min read

Are you worried about climbing blood sugar, weight, choleterol & triglycerides? Here's a daily practice that will realize actual results. Did I mention it's free?

Walking - the brilliant strategy!

When we walk after eating, that glucose from our meal gets shuttled from our bloodstream into our biggest glucose sponge - our leg muscles.

These muscles when activated, pull the glucose out of the blood directly without needing insulin because they come with a built-in transporter.

Daily walking after eating addresses the glucose from our meal in a positive way instead of being stored in our liver or shuttled back into the blood as fat [triglycerides].

Our leg muscles activate a glucose transported called - GLUT4 that pulls glucose out to provide fuel for our muscle. This reduces the need for our pancrease to deliver more insulin and our vessels remain calm,

How Much Time Do I Need To Walk?

Even just 5 minutes of light walking begun within the first hour after eating will make a difference. But for the greatest impact, aim for 10 minutes of walking.

Pace, weather, perfect form, none of it matters. Moving within the 1 hour window is required - that's it!

Here's What Changes.

Glucose: spike drops by 30% [Buffy et al, Sports Medicine 2022]

Triglycerides: after meal clean-up [Maraki et al, Atherosclerosis 2011]

Sleep: earlier & deeper after dinner walk [Yand et al, J Sleep res 2024]

Mood: lower next-hour stress markers [Edwards et al, Health Psych 2018]

Walking Beats...

Apple Cider Vinegar: glucose drops 10%, walking drops 30%.

Sugar Blocker Pills: fiber supplement, not as effective as walking.

Restrict Carbs: effective when implements, long-term adherence can be hard.

CGM: data, not strategy.

Remember This.

Adding walking following your meals is NOT magic, but it's free, easy and will improve your health.

If you have a diagnosis of fatty liver, elevated cholesterol, high triglycerides, pre-diabetes, type 2 diabetes, etc... walking will improve your outcomes, not replace other strategies.

We measure what we monitor, so adding a sensor can give you those data points that will encourage compliance.

Also, including a fiber drink* before meals, building your plate with fiber, protein and healthy fats, and incorporating an intermittent fasting schedule can transform your health outcomes.

Begin Here. 10 minutes after eating - just walk.

This is the most studied intervention for our metabolic health. Maybe it's been buried from all the 'latest & greatest' products you need to buy, gym memberships to join, and gadgets to use?

Because, nobody profits from you doing it -

Except You.

You're probably already walking. Now it's time to become consistent to build the habit.

Budge The Pudge - a 90-day Plan and a Strategy.

Do you suffer from:

Climbing Weight/Obesity
Fatty Liver
High Blood Pressure
High Blood Sugar
Neuropathy
Poor/Disrupted Sleep
PMOS [polyendocrine metabolic ovarian syndrome]
Erectile Dysfunction
Migraines/Headaches
Arthritis
Heart Disease

Beginning Monday June 1st for the next 90 days - You can join me in dialing deep into all the metabolic processes that build a life-long healthy body. [*Joining requires purchase of tea & fiber supplements]

All of these symptoms listed above have a common root - Insulin Resistance.

The goal of Budge the Pudge is to return our body into balance, and this begins when insulin comes down.

Liver fat decreases.
Blood pressure stabilizes.
Hormones regulate.
Energy returns.
Cravings quiet down.
Weight loss begins.

This Works.

Adding a highly concentrated Yerba Mate Tea* that increases ketones, muscle efficiency and decreases fat sufficiency. Decreases liver weight, weight gain, liver cholesterol and triglycerides. Increases insulin sensitivity, protects the liver, improves blood pressure and supports fasting.
Drinking a fiber supplement* before largest carbohydrate meal to reduce post-glucose by 37%, curbs appetite between meals, helps to maintain normal cholesterol levels, lowers triglycerides,and raises HDL.
Control carbs by stopping the "flood" of sugar all day.
Prioritize protein to support muscles.
Include fiber with every meal to increase satiety, improve digestion and overall health.
Add healthy fats that won't spike insulin.
Space meals and avoid snacking, this keeps insulin from being elevated all day.
Adopt an intermittent fasting schedule.
Move your body, especially after eating to move glucose into muscles and out of blood.