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In this solo episode, I’m diving deep into one of my favorite metabolic hacks: the humble postprandial stroll. As a physiologist and health coach, I’ve seen firsthand how this 10-15 minute habit can outsize its effort—slashing blood sugar spikes, turbocharging GLUT4 transporters, and unlocking the soleus muscle’s “secret” glucose-burning superpowers. With metabolic chaos everywhere, I’ll break down why moving after meals isn’t just about steps—it’s about reclaiming energy, mood, and longevity through a lens of modern physiology.

I’ll geek out on studies to show why timing your walk matters more than duration, how calf raises can save the day when you’re stuck at a desk, and why chewing your food like an Ayurvedic pro pairs perfectly with post-meal movement. Spoiler: Big Pharma’s GLP-1 agonists? We can boost those naturally. I’ll also share why dinner timing + a stroll might be your sleep’s new best friend, and how skipping this habit keeps you on the blood sugar rollercoaster. 

This episode is for anyone tired of post-meal slumps, brain fog, or fearing carbs. I’m handing you the science to transform walking (or calf raises!) into a “micro-dose” of metabolic magic. Whether you’re optimizing for performance, longevity, or just want to feel lighter after meals, let’s make postprandial strolls your non-negotiable. Ready to move with your metabolism—not against it? Let’s stroll.

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Episode Overview: Health, Longevity, and High Performance. [00:00:11]
Benefits of Postprandial Strolls. [00:02:12]
Key Definitions: Postprandial Metabolism. [00:02:34]
Key Definitions: Blood Glucose and Insulin. [00:03:27]
Key Definitions: GLUT4 Transporters. [00:04:07]
Key Definitions: GLP-1. [00:05:01]
Key Definitions: Soleus Muscle. [00:05:55]
Influence on Digestion and Gut Health. [00:07:33]
Benefits of Calf Raises. [00:10:04]
Energy, Mood, and Longevity Benefits. [00:10:58]
Actionable Steps and Tips. [00:16:00]
Conclusion. [00:16:33]

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Important Links:

Chen et al. (2022): Interrupting Prolonged Sitting with Intermittent Walking Increases Postprandial Gut Hormone Responses

Hamilton et al. (2022) A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation

Engeroff et al. (2023): After Dinner Rest a While, After Supper Walk a Mile?

Lipp et al. (2000): Effects of postprandial walking on delayed gastric emptying and intragastric meal distribution in longstanding diabetics

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