Dr. Rhonda Patrick

So exercise is really helping a lot with that. And it's not like, if you're getting the spike, everyone's kind of spikes after a meal, but if you do that, in fact, there's been studies showing that doing those exercise snacks we were talking about, if you time them around meals, most of the studies have been done with people that have metabolic syndrome or type 2 diabetes.

And they get these people to do like 30 minutes of exercise like before a meal, anywhere between like an hour or so before a meal or after a meal. And it really dramatically improves their glucose disposal. So they're not getting that big spike.

And they get these people to do like 30 minutes of exercise like before a meal, anywhere between like an hour or so before a meal or after a meal. And it really dramatically improves their glucose disposal. So they're not getting that big spike.

Before and after.

Before and after.

You can do the exercise before or after, either, either or. It doesn't have to be both. But yeah, so timing it around a meal also really... And again, it's the vigorous exercise that's the best. You always hear about, oh, you should go for a walk after a meal.

You can do the exercise before or after, either, either or. It doesn't have to be both. But yeah, so timing it around a meal also really... And again, it's the vigorous exercise that's the best. You always hear about, oh, you should go for a walk after a meal.

Actually, the body weight squats or something that's really going to get like heart rate high, higher, it's the lactate you want to generate because that's what's causing the glucose transporters to basically become, you know, able to take the glucose in. So that's where the vigorous comes in.

Actually, the body weight squats or something that's really going to get like heart rate high, higher, it's the lactate you want to generate because that's what's causing the glucose transporters to basically become, you know, able to take the glucose in. So that's where the vigorous comes in.

You could do it 30 minutes after. Like I was in, you know, I was in Mallorca, Spain this last summer.

You could do it 30 minutes after. Like I was in, you know, I was in Mallorca, Spain this last summer.

And I don't know about you, but like anytime in Europe, like gelato is just like everywhere. And I've got like, yeah, I've got like a kid. It's like, yeah. I mean like, and how could I not? So, so I was absolutely on the street doing air squats. I was doing body weight squats.

And I don't know about you, but like anytime in Europe, like gelato is just like everywhere. And I've got like, yeah, I've got like a kid. It's like, yeah. I mean like, and how could I not? So, so I was absolutely on the street doing air squats. I was doing body weight squats.

After the gelato. But like, yes, I do stuff like that where it's like, we were also walking a lot, but I did the body. Like if it was like, I'm going to eat something that I never eat, that's just really high in sugar. I'm going to get that. I'm going to do something.

After the gelato. But like, yes, I do stuff like that where it's like, we were also walking a lot, but I did the body. Like if it was like, I'm going to eat something that I never eat, that's just really high in sugar. I'm going to get that. I'm going to do something.

Oh no. I mean, I mean, yeah, I was just doing like a couple of 20 air squats. Right. And then I was continuing walking. So I was still getting that. But you know, if, if, if, if it was someone that like, I wasn't like on a vacation, but like, yeah, if you want to stop and do like five minutes of like body weight squats, it's so it's hard. You, you do five. Yeah. It's nonstop.

Oh no. I mean, I mean, yeah, I was just doing like a couple of 20 air squats. Right. And then I was continuing walking. So I was still getting that. But you know, if, if, if, if it was someone that like, I wasn't like on a vacation, but like, yeah, if you want to stop and do like five minutes of like body weight squats, it's so it's hard. You, you do five. Yeah. It's nonstop.

Yeah. I mean, you rest like for like 20 seconds, like it's still, but it's hard.

Yeah. I mean, you rest like for like 20 seconds, like it's still, but it's hard.

It's going to help a little, but that's a situation where you want to make sure you have gotten your, your, your 20 or 30 minute exercise in. Or even if you did it earlier in the day, right? Because, but, but add the extra five minutes on top of that.