4 Simple Exercises to Reduce Glucose Spikes

Hello angels, and welcome back to the Glucose Goddess Show. I'm Jessine Chesp, a French biochemist dedicated to helping you understand your body and health. Today, I’m excited to share four simple exercises that can transform how you feel by lowering your glucose spikes after meals.

Understanding Glucose Spikes

When we consume foods high in carbohydrates and sugars, such as bread, pasta, or sweets, our bodies can experience significant glucose spikes. These spikes can lead to various health issues, including inflammation, cravings, fatigue, and even chronic diseases. Therefore, finding ways to manage and reduce these spikes is crucial for maintaining our overall health.

How Exercise Affects Glucose Levels

Engaging in physical activity after eating can help your muscles absorb glucose from your bloodstream. This process is facilitated by your mitochondria, which convert glucose into energy (ATP) to fuel muscle contractions. By doing simple exercises after meals, you can significantly reduce the glucose spike that follows high-carb meals.

The Four Simple Exercises

1. Calf Raises (Soles Push-up)

This exercise can be done discreetly at your desk or wherever you are. Stand with your feet flat on the ground, then rise onto your toes and lower back down. Try to do this for 5-10 minutes. Research shows that calf raises can effectively reduce post-meal glucose spikes by helping muscles absorb glucose.

2. Walking

Walking for just 10 minutes after a meal can greatly help in lowering glucose levels. As you walk, your contracting muscles require energy, which they will source from the glucose in your bloodstream. This simple activity can curb fatigue and cravings that often follow a glucose spike.

3. Air Squats

Performing 10 air squats every 45 minutes throughout your day can also be beneficial. Studies indicate that this kind of muscle activity can enhance glucose control more efficiently than prolonged walking. Even doing this a couple of times after meals can make a difference.

4. Household Chores

Engaging in light chores around the house, such as vacuuming or tidying up, can also help lower glucose spikes. These activities can be done within 90 minutes after eating, allowing your muscles to utilize glucose effectively.

Conclusion

Incorporating these four simple exercises into your daily routine can help manage glucose levels and improve your overall well-being. Remember, you don’t have to perform all four exercises at once; start with one and gradually build up. For more strategies to manage glucose spikes, check out my other glucose hacks available in the PDF linked below. Thank you for watching, and I look forward to seeing you next time!

Key Takeaways:

Managing glucose spikes is essential for overall health.
Engaging muscles after eating helps absorb glucose without increasing insulin levels.
Simple exercises like calf raises, walking, air squats, and household chores can effectively lower glucose spikes.
Start with one exercise and gradually incorporate more into your routine.