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What other simple exercises do you
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recommend if I've just eaten something
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that's high in glucose that I can do
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quickly to help bring down my glucose
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spike?
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>> Okay. So, put your feet on the ground,
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Stephen. Yeah.
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>> And just do some calf push-ups, calf
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raises. So, you go up onto the ends of
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your feet and back down.
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>> Okay. So, you got it. I'm going up. I'm
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lifting my heels.
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>> Exactly. Lift your heels up and down.
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So, as you do this, there's a muscle in
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your calf called the soles muscle. Can
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you feel it contract? It's your calf
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muscle.
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>> Yeah.
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>> Okay. So, this muscle is very good at
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soaking up glucose from your
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bloodstream. So, an easy hack you can do
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after you eat something sweet is you
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just do some calf raises at your desk
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like this. Nobody can notice five
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minutes and that's going to help reduce
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the glucose spike of what you just ate.
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>> I mean, five five minutes.
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>> Yeah. I mean, you can do five minutes.
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In the studies, they do sometimes hours
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of this, but even just one minute is
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better than nothing to reduce your
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glucose spike.
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>> I mean, this is probably why a lot of
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cultures go for a walk after dinner,
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right?
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>> Completely. And a lot of the glucose
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hacks that I've talked about, they
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actually mirror a lot of traditions. So,
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for example, the glucose hack of having
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your vegetables at the beginning of your
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meal, this is incredibly powerful,
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pregnancy or not pregnancy, because
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vegetables contain fiber. And when you
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have them at the beginning of your meal,
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they create this protective mesh in your
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intestine that slows down the glucose
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molecules from carbs and makes the
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glucose molecules arrive more slowly
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into your bloodstream, meaning smaller
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spike. Now, eating veggies at the
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beginning of a meal, that's something
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that we call kite in France, which means
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there's this tradition that honestly
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people don't really do anymore of raw
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veggies at the beginning of your meal.
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The best thing to do is to move your
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body. So get up, find a spot in your
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apartment that needs to be tidied. Find
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a place you got to vacuum, find some
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find some laundry to do, and do that
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within 90 minutes after eating. Your
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muscles are your best ally in reducing
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your glucose spikes after you've eaten.
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>> So what's going on there? I I start
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eating a cake. I finish eating the cake.
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How long have I got to get that cake
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into my muscles?
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>> That's a great way to put it. You have
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about 90 minutes. So an hour and a half.
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Okay.
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>> That's when the spike is usually going
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to be at at its maximum.
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>> So, if I start squatting,
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>> yeah, squats are a great great tool.
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>> I want to go for a big muscle, right?
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>> Yeah, absolutely. So, there's some
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studies showing that if you do, I think
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it's five squats or 10 squats every 5
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minutes. That is a very very powerful
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way to get your glucose spike down. Now,
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you don't always have the space to do
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some squats, but if you're alone and at
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home, go for it. That's one of the best
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ones.
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>> So, what's going on in my body? There is
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my I start squatting. I'm working my
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glutes.
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>> Yeah. So, your glutes are looking for
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energy and the first place they look is
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in your blood. They're looking for
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glucose. Okay.
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>> Because glucose is the energy that your
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muscles are using.