Can a 10 Minute Walk Change Your Blood Sugar?

Can a 10-minute walk after meals really flatten glucose spikes? I ran a 14-day CGM experiment to find out—same meals, with and without walks - then distilled the science into a simple 7-day plan you can start tonight.

What you’ll learn
• Why post-meal walking drives insulin-independent glucose uptake
• Timing & pace that matter (walk within ~30 min, brisk conversational pace)
• Where it helps most (carb-heavy meals; evenings)
• 10 vs 20 minutes: what changes
• Copy-and-paste 7-day protocol (+ optional weighted-vest layer)

Chapters:
00:00 - Intro: Why 10-minute post-meal walks?
01:12 - Chapter 1: The Science
02:51 - Chapter 2: The Experiment
06:19 - Chapter 3: Global & Cultural Perspective
07:46 - Chapter 4: The 7-Day Protocol
09:13 - Chapter 5: Weighted Vest Walking
10:17 - Chapter 6: The Myths & Pitfalls
11:51 - Chapter 7: The Conclusion

Comment your first “walk window” (meal + minutes) and report back tomorrow. Subscribe for weekly science-backed resets.

Optional Gear — Weighted Vests (Affiliate)
Use only if comfortable. Start light (≈5–8% bodyweight) and skip on soreness/injury days.

RUNFast Max Adjustable Weighted Vest → https://amzn.to/4mZ3u37
CAP Barbell Adjustable Weighted Vest → https://amzn.to/3KHiRzV
ZELUS Weighted Vest → https://amzn.to/42yZwXT
Aduro Sport Weighted Vest → https://amzn.to/47eQUYV

Quick tips: snug/high fit, breathable material, add weight gradually, try on evening walks 1–2×/week.

Affiliate note: We may earn a small commission at no extra cost to you. This is educational, not medical advice—check with a professional if you have injuries or conditions.

🔗 Tools We Use for the podcast (Affiliate Link):
The incredible AI voices in this episode were created using ElevenLabs! Try it for yourself here: https://try.elevenlabs.io/a3ncp7o7sm6h

#WhatIfAIToldYou #Glucose #Walking #MetabolicHealth #CGM #InsulinResistance #Habits #SelfImprovement