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