Ep. 188 - Exercise before or after meals to lower blood sugar | Is it best to rest or walk after dinner? | Adapting your fasting to any lifestyle to burn fat, improve hyperglycemia control, & reduce cardiovascular risk factors | CGM to Improve Blood Sugar
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In today’s episode, Dr. Scott and Tommy discuss why fasting is a sustainable and viable approach to improve your health dramatically, the optimal time for physical activity around food intake, physical activities and exercise in relationship to diabetes, fasting and exercise recommendation and so much more.
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Article Links
https://pubmed.ncbi.nlm.nih.gov/27926890/
https://pubmed.ncbi.nlm.nih.gov/22780564/
https://pubmed.ncbi.nlm.nih.gov/15505129/
https://www.medicalnewstoday.com/articles/317536#blood-sugar-charts
Fasting For Life Ep. 188 Transcript
Hello. I'm Dr. Scott Watier.
And I'm Tommy Welling.
And you're
listening to the Fasting for Life podcast.
This podcast is about using fasting
as a tool to regain
your health, achieve ultimate wellness,
and live the life you truly deserve.
Each episode is a short conversation
on a single topic
with immediate, actionable steps.
We cover everything from fat loss
and health and wellness
to the science of lifestyle design.
We started fasting for life because of how
fasting has transformed our lives
and we hope to share the tools
that we have learned along the way.
Hey Ron,
welcome to the Fasting for Life podcast.
My name's Dr. Scott Water
and I'm here as always.
I'm a good friend and colleague,
Tommy Whelan.
Good afternoon to you, sir.
Hey, Scott, how are you doing?
Fantastic, my friend.
Excited for today's episode.
We are going to talk about exercise,
fasting
and what exercise is better before
or after a meal in regards
to your blood sugar levels.
We're going to get into that
in just a minute.
It's a really cool meta analysis
kind of sent us down
a little bit of a rabbit hole.
But as always, we're going to leave you
with one or two actionable
things that you can do today
to put into your day to day life
so you can adopt a fasting lifestyle,
lose the weight,
get your health back, reverse that disease
process that you're working on.
Whatever your goal is with fasting,
we want to give you some stuff
that you can better
your results starting now.
So if you're new to the episode,
that's how we roll out.
New to the podcast.
Excuse me, That's how we do it.
We want to give you one or two things.
Usually in the 30 to 40 minute range.
Keep it short and sweet to the point
and allow you
to take your fasting
and your health to the next level.
If you want to know more about Tommy
and I and our journey with fasting
and how it's transformed our lives,
head back to episode one.
Give it a listen.
Over 60,000 people have now
listened to our journey with fasting.
Tommy was just so incredible
and that number just keeps growing.
If you are an OG,
you know what that means.
You've been with us for a while.
You've been on this journey with us.
We appreciate you continuing to show up
week in and week out.
And one of the things that we do ask
is that you give a shout out here
in just a second
before we get into the topic
and the research articles
that we have ready for today,
give a shout out to the five star reviews
and the reviews and the likes
and the downloads that you guys leave.
That tells the podcast gods and goddesses,
whoever, and wherever they may
be hiding in the background
that we are bringing value to all week
in and week out,
as we have been for the last,
I know, almost 2.7
million downloads and 180 episodes plus.
So if you leave those reviews,
that allows them to know that we are
continuing to make an impact and that's
what we want each and every episode.
So, Tommy, I know we have a special shout
out from a recent review that came in.
Of course, the five star
kind of our favorites.
No need to self-aggrandizing here,
but yeah, God give that shout out to me.
That's when no user still married
says solid support and congrats on
still married.
Love that I listen
to many health related podcast,
but this is far away
the best I found on the fasting lifestyle.
Thank you.
Serious Science Conversationally
and all this talk about how fasting does
and doesn't work in the real world.
I highly recommend for anyone
who would like to enjoy the long term
benefits of a fasting lifestyle
and would like solid information delivered
in easily digestible bite sized chunks.
Love that.
Thank you so much.
We did not ask for that
or there are no reviews, giveaways,
or Starbucks gift cards. Right. So. Nope.
Thank you. Thank you.
We truly appreciate that.
And I think the still married handle.
If I had to guess, I'm
not sure would maybe the marriage merge
when you start fasting in your spousal
unit or your friends and family go
where your partner goes,
the heck are you doing?
Like, why would you do that?
So if you're having success
adopting that lifestyle, sir, Madam,
that's exactly what we want for you.
So keep us going.
Let's keep going. Let's get into it.
So the article that we're going to be
our starting point for this conversation,
the article is after dinner, rest
a while after supper, walk a mile.
It's kind of a little catchy, right?
I'm not sure the difference
between dinner and supper.
I think it probably has to do
with the location of the country
that you are from here in the States.
Maybe supper seems like a midwest thing.
Maybe. And dinner sounds normal.
Just kidding.
I'm from the northeast,
so you can throw stones all you like, but
it's called the Systemic review with meta
analysis on the acute postprandial
glycemic response to exercise before
and after meal ingestion
in healthy subjects and patients
with impaired glucose tolerance.
So this just came out in 2023
in sports medicine,
and it is a meta analysis.
So it's something that we really
a systemic review with a mental analysis.
So it's like one of the gold standard.
Big picture.
Let's summarize
all the data that we can find
and come up
with some actionable takeaways.
So we in big picture, Tom,
if we start with that same idea,
big picture for why we think fasting
is such a sustainable
and viable approach to lose weight,
get your health back, prevent
and reverse diabetes, reduce inflammation,
reduce cardiovascular risk, you know,
just improve your health dramatically.
Strategy, right?
Fasting can apply to any
and every lifestyle that you like.
If you're a high level CEO,
you're a stay at home mom or dad,
you're a teacher, you're among a Buddhist
monk who already fat like
you, like to eat certain type of food
from carnivore to vegan to like fasting
is so powerful because it can apply to any
and all lifestyle.
So this type of big picture,
you know, why we feel fasting is
so powerful is because in today's world
of super convenient, super processed
foods, we and marketing and advertising
and all of these things,
we are constantly bombarded with food
and the opportunity to consume food.
Yeah, and that is a big problem
as we look at the data and the statistics
when it comes to lifestyle
and food related disease processes, things
that are furthered or made worse
by the day to day choices that we make.
So the big picture for us is
let's get to the root cause
and let's look at the insulin cascade.
Let's look at your hormones,
let's look at your blood sugar
and let's pull start pulling some of y'all
out of the hundred plus hundred and 30
plus million Americans that are able to be
diagnosed as pre-diabetic or diabetic.
So we know the complications
that come from that.
And that was the starting point
with this article,
is that they were looking at
what is in terms of exercise, Right.
What is the best course of action.
And they looked at it
from a blood sugar perspective, which is
something that we talk a lot about.
So something that you can easily control
on a day to day basis
that doesn't require a complete lifestyle
overhaul.
Yes. Yeah.
And that's a key point right there,
because the simpler it is to implement
the easier
it is that I can see myself doing it,
you know, at the next opportunity,
which would be, you know, after my
my next meal or, you know, after
I break my next fast I go into the meal
because essentially blood
sugar and blood sugar related issues,
they start with the blood sugar spike
that comes after a meal,
which is a very normal
part of the process.
It should be happening.
However, at the same time,
the degree to which our blood sugar spikes
after that meal
is where the gradient of the issues
starts to come in
or where the processes start to develop.
And then our blood sugar monitors,
our sensors, if you will, our pancreas,
blood sugar sensors start to take a look
at how high that spike is going
and thus push out a proportional
or disproportional amount of insulin
after that to control that.
And that's
where the issues start to mount,
because if I'm pushing out
too much insulin, too much of the time
to try to control the blood sugar,
and then my skeletal muscle and my liver
cells are not responding to said insulin,
then it just keeps pushing out
more and more and more.
And thus I get into the fat storage mode,
which then just throws everything way off.
But if so, in order to back up a few steps
and then to simplify
what actually happens after that meal
and then what can we do, what simple steps
can we take to kind of control
that or lessen the effects?
Like that's where we're going
to start to have a big impact right there.
And that's
where the insulin component comes in.
So dependent on that insulin release,
your body knows how effective it is.
So it's going to up or down
regulate the amount that it produces,
which over time we know
can create insulin resistance,
which will result in weight
loss resistance.
And having those elevated numbers
tick up on your lab work.
In terms of A-1 C fasting, blood glucose,
even things like cholesterol imbalance,
panel imbalances, blood pressure,
because salt gets blamed
for what insulin does
when it comes to blood pressure.
Right.
Go back and listen to our salt episode.
If you want more clarity on that.
The tides are turning in regards to
into that conversation around
how much salt and what it actually does.
So insulin is the underlying factor
there again.
So when we look at the results
of this simple thing that you can do,
I don't want to bury the lead, so
I just want to go over what the article,
because sometimes we'll get down
rabbit holes and then 20 minutes
earlier like, Oh yeah, by the way,
the results of the study were,
yeah, So this
I love the fact that this was looking at
it's a systemic review and analysis,
but I liked that they had different groups
where they had folks that had abnormal
sugar and folks that didn't
so exercise and they looked
at all different types of exercise.
So I'll mention a few here
in just a second.
But what they found was 20 minutes of
walking has an acute beneficial impact
on postprandial hypoglycemia,
meaning elevated blood sugar.
Insulin is the thing that then comes
and tells your body to use it, store it.
I need to get it out of the blood sugar,
put it somewhere
too high in a low to high red alert
DEFCON one.
But again, elevated blood
sugar Post-Meal is a normal process.
Yeah, okay. It is supposed to happen.
Your body
is incredibly smart
and that we want to blunt those peaks.
So if you remember back to trigger
trigonometry class like sine waves or
bell curves, like we don't want
the big spikes and valleys.
Yeah.
You want your blood sugar to be maintained
and kind of
have ebbs and flows rather than these big
spikes and valleys, if you can.
Now this is an audio medium,
but visualize that
for just a second and sorry
for making you go back to trigonometry.
I think that's the correct term. Anyway.
I was more of a science guy
than than a math guy.
So hypoglycemia,
beneficial impact
on postprandial hypoglycemia
when undertaken.
Here's
the key as soon as possible after a meal.
So they looked at different windows
they looked at before meals, they looked
at different types of exercise, resistance
training, walking on a treadmill, etc.
And what they show came out
was longer intervals
between eating and exercise
and weaken the effect on glucose levels.
So that makes sense to me
because your body's already started
processing some of that energy exercise
prior to a meal
does not blunt postprandial hypoglycemia
or elevated blood sugar.
This effect seems especially relevant.
Here's the key and sedentary settings.
During working hours, my brain immediately
goes to lunch.
Lunch? Yeah. Office lunch?
Yeah.
Huge, huge optical trucks and DoorDash
orders and.
Yeah, the birthday party in the car
next door.
Yeah. Yeah. The post-lunch crash.
So, Senator settings are working.
I was in, in the evening
in which macronutrients are provided
consistently through digestion
and the metabolism
would be otherwise
forced to store large amounts of carbs.
So we're talking about evening
and we're talking about lunch.
Yeah.
So the data suggests that post-meal
exercise minimizes
glycemic excursions in healthy humans.
And with type two diabetes.
So I'm going to extrapolate that
it's going to work
with people that have undiagnosed
prediabetes too, right?
We've got
point A to point point C, Well,
there's got to be a B in the middle right?
Although the extrapolation of the long
term effects is speculative.
Earlier studies
already suggest that decreased
postprandial blood
sugar loads lower the risk.
Here's the here's where the big picture
started from that we loved this article.
The risk for low grade
inflammatory diseases such as type two
diabetes, nonalcoholic fatty
liver disease, rheumatoid arthritis
and CVD, the whole group
of CVD and metabolic disorders.
So yeah, the acute lowering post-meal
in type two diabetics
specifically might improve long term
glycemic control and reduce the likelihood
of further health consequences.
So they're saying the optimal time
for physical activity around food
intake is right after the meal.
And that's why they
we started off with that statement
that said after dinner, rest
a while after supper, walk, walk a mile.
Well, they changed it at the end.
This is the last sentence
in the conclusion. It says.
Consequently, the saying
should be rephrased to after dinner.
Walk a mile after supper. Walk again.
Okay, So.
Well, it's not quite as catchy, but it is
it is accurate
for the recommended jingle
kind of right feel to it.
You guys are eating like
that was terrible.
Well, it wasn't ours.
This was from the authors of the article.
Yeah, I'd like to.
I'd like to think that we would come up
with something a little catchier,
but that Dijo Granger.
Yeah, probably.
Well, we'll leave it for.
For a different day, but,
you know, just the fact that, you know,
especially after dinner,
it can be tempting to, you know, to
just rest or kind of kick your feet up or,
you know, hey,
maybe the TV's on or maybe it's
maybe you're you're gathered
around with the family or, you know, doing
doing something, getting back to to work,
whatever your normal kind of routine is,
just putting in just 20 minutes
to kind of get out.
And then, I mean, you don't even have
to potentially leave your home.
But if you can get outside,
all the better.
But like for for me and my family,
we kind of put in a lot of days
going into the summer.
It can be a little bit prohibitive
as far as how hot it is.
But if we do like.
Yeah, right, right.
Like an after dinner,
like, like a stroll or,
you know, like a bike ride,
something that's, that's low intensity.
But at the same time it gets some of the
it gets the body going,
it pulls in multiple muscle groups
because essentially if we can
if we can activate different groups
of of muscle cells,
then those are going to require
some level of of blood sugar.
Those are going to actually pool
some of the resources
that are building up in the blood
after that
meal, that postprandial response.
And the quicker
that we can get some of those cleared out,
that means I need less insulin
to do that work for me.
I'm doing the work that that insulin will
be forced to do if I don't do the work.
So if I'm in front of the TV,
it's going to be insulin's job.
If I'm outside or on a bike or walking
or maybe like a light swim
or something like that,
then then I'm doing the work
and then I don't need
the insulin response,
which can be much better for my body
long term and help me get get back
to tapping into long term fat stores
rather than being in fat
storage mode, which is what happens
when the insulin response happens.
And that was some of the background
that I really liked.
So it was like
there is evidence that suggests
excessively elevated Post-Meal blood sugar
levels increase the risk of type two
and cardiovascular diseases.
And a couple of the studies this was
actually from a position statement
from of the American Diabetes Association
in 2016 in the Journal of Diabetes Care.
And it was looking at physical activity
and exercise in relationship to diabetes.
And I was surprised
that their recommendation in the daily
movement was to increase your any 80
your non exercise activity thermogenesis.
Yeah.
Which was the errands household task, dog
walking, gardening, you know keeping
that heart rate low but getting moving
increasing the steps so to speak
because it helps
with weight management, weight management
that helps with metabolic flexibility
and reversing those metabolic syndrome
and, you know, diabetes related issues.
So they came out with the statement
that said 3 to 15 minute bouts
is effective in acutely
reducing postprandial hypoglycemia
with predictable type
one type to most prominently after meals.
So even a while back,
the big picture here is that
we want to make sure that we are reducing
risk by improving health
and simply getting out
and getting that walk in
is something that is very, very easy.
Rather than the activation energy
that you might have to process
in previous failed attempts
to make lifestyle changes when it comes to
you eat less and move more.
So stop eating, remove
all the foods that you love,
go low carb or no carb and then exercise.
Yeah, and then exercise five days a week.
Intense exercise. Right?
So there's all these things around here
where we live at 45 and hot works
and yeah, orange theory, orange theories
and all of these very high intense.
Now working out is incredibly important
for long term health and longevity, right?
Yeah.
I'm not saying it isn't,
but a lot of people,
especially that are more sedentary
that have had multiple failed attempts
at trying to lose weight
or are now in this category
with having cardiovascular
or type two diabetes
or metabolic diseases.
We want to lower that activation energy.
So we actually recommend in the beginning,
if you're starting to fast
more consistently,
let's remove one of the variables
of because a lot of people come in to be
like, what's the best time to exercise?
What's the best time to fast,
What's the best fasting schedule?
What do they want like this done for you
type program?
And it's like, Well, no, it's more of like
you have to try things
and figure out what works.
So there's a really tangible thing
that you can do.
And Tommy, this is where I want to mention
Nutri Sense
and their CGM technology.
So we've actually been working
with nutrients for a while now,
and if you're not familiar with it,
it's a CGM.
So it's a continuous
glucose monitor and nutrition
that combines cutting edge technology
and human expertise.
So you can see how your body responds to
food,
exercise stress and sleep in real time.
And that exercise thing
is so very important.
So you pair the CGM with their app
and their expert
dietician guidance,
that human activity sport piece of it.
It can help you reach your goals, right?
So for me
personally, I've noticed after doing
some of my cold plunges and some longer
zone training type peloton rides
where I'm not spiking my heart rate,
that my blood sugar levels
are significantly improved.
Post-Workout. And I don't get that man.
I'm exhausted.
I kind of need to like I need a boost.
Post-Workout They used to happen to me
when I did CrossFit early
in the mornings, back in the day
when I was severely insulin resistant.
I would like
almost have a post-workout crash.
So the CGM, it's a small device,
it's a wearable, it's completely painless
to put on.
It's super easy. It lasts for 14 days.
You have a fun app
that scans your readings
and you can get real time data
within moments of just doing the scan.
Combine that with the expert,
the expert dietician guidance,
and just seeing that data in real time
makes it easier for us
from my perspective, to stay motivated.
Tommy So, yes, weight
loss, better stable energy
throughout the day,
understanding more easily
how your body's responding to the foods
because we'll talk about this in a second,
the choices that you're making and then
obviously sustainable change takes time.
So we want to encourage all
if this is something even thinking about,
go ahead and head to nutrition start
i o forward slash fasting for life.
You'll get $30 off and you'll get
one month of free dietitian support.
I'm going to encourage you to pick
one of the six or 12 month subscriptions.
It's an investment
in your health and investment in yourself
and it's going to allow you
to really get some repetitions
on how to start
working on some of these things.
So love that.
The reason I mention that is
this idea that you want to be able
to really see these changes.
If you're going to go
walk, you can inherently like say, okay,
it's working and I'm just going to do it.
But some of y'all need to see it
because it helps that motivation
and that habit rewiring piece.
Yeah, So you were talking about the semi
exercise helps control those postprandial
glucose levels by increasing the uptake
and improving the action of insulin.
So we want a better response
or a better effectiveness.
And the study really showed us
because people who say, well,
should I exercise and we've talked
about this exercise, fasted or fat, well,
what feels better to you?
Well,
now if you combine that with Nutri Sense
and now you're starting to look at some of
this research here, it's that 30 minutes
of walking immediately post-meal
that is the best bang for your buck.
Yeah, and that's a cool thing.
But it's also tricky
if you've been in like, like for me,
I was, I was always heavy
into like having a gym membership.
But if I was so if I was going to the gym
and I was eating
what felt like like perfectly on my diet,
then it felt like I was very on.
But then I could,
I could also be very off.
It was like a very heavy on off switch,
you know.
But we're where when you do something like
putting in 30 minutes of an after dinner
walk every day, it it can feel like,
is this really enough to move the needle?
And so seeing that, seeing the data for it
and then correlating that with my results
and getting positive reinforcement
for that can help undo some of the years
and years and years of like,
if I'm not going to the gym,
then do I really need to be making
better food choices?
Because it's kind of this on off,
you know, black and white mentality
that a lot of us
can can kind of fall into,
especially if if you've been dieting
for a long period of time.
So absolutely.
Making some small changes like this, one
can can really move the needle in a way
that's that's a lot greater and more
significant than than you might think.
They actually say here as a note
the small number of studies
included in the widely varying
protocols, differences in timing of meal
ingestion, type of meal consume,
type of exercise performed limit
the strength of these findings.
Right.
So that food decision component
is such a big part of this as well.
Oh, absolutely.
We did an episode on protein pacing
and some recent research that's come out.
And interestingly enough,
I've been really working personally
on some visceral fat body scans when
about to have another one here coming up
at the end of the summer
because my last pre and post for visceral
really didn't change my body
composition improved slightly in terms
of my lean muscle composition
and my BMR, but I did not see
the change in the visceral fat
that I wanted.
So I've made some changes.
I've changed, my foods have changed.
I'm starting to do some longer
cold exposure and different types
of workouts, etc.
because I really want to reduce
that visceral fat.
But you know how much
further down the journey.
So if you're new
and you're just listening,
you're like, okay, well,
what do you mean by like food choices?
So I thought one of the things mistakes
we see often is, well,
if I fast and I can just eat whatever
I want, I wish it was that easier.
You know, protein, fat,
carbohydrate, macro composition,
it definitely has an effect
on how your body responds,
as in carbohydrates
have the highest insulin response,
especially the fast acting carbs
and the more simple carbs and sugars.
Yeah, so putting some intentionality
into that, we call it a nutrition window
or a nutrition opportunity,
not a C straight fast feast.
Repeat. Well,
that feeds into some of the
old dieting mindset on off
cheat meals, cheat days.
Now, again, you'll hear me always say,
if pizza with my kids on a Friday night
once a month is not part of my plan,
then that's not the plan for me.
Sure. Right.
So we're not saying to go build a
a hut in the middle of the woods
and remove yourself from society
and be so strict that you just have fear
of missing out constantly
and you're you're
just restricting yourself into a corner,
but making some better food choices
will will really make
a tangible difference
in the way you feel about going for a walk
after you eat. Yes.
Yeah, I know.
That's like going for a walk.
If I were to back in the day
after my Thanksgivings.
Yeah, that's what I mean now.
Or like a big pizza. Big difference. Yeah.
And that's the tricky part
because you know that
that's when you really need the walk
the most would be,
you know, after the heavier dessert
or maybe after the pizza night especially.
Right.
Takeout pizza versus
I made it myself, you know, at home.
And that's when the blood sugar
spikes faster and for longer.
And really you needed that
that after meal walk right then.
But you really don't don't feel like it
And that's that's where the recommendation
from us to not just always
you know eat whatever
whatever you want
you know even though your your fasting is
is disciplined or it's consistent,
you know, even if you're
you're seeing some progress,
the progress could be better.
It could be more sustainable
with each better choice.
And it gets it gets easier over time,
you know, So
it's definitely not like everything
can get fixed
all at once or all at the same time
and and stay that way, too.
But it's kind of like it's
building blocks.
And one of the things I want to mention
here is obviously when it comes to,
you know, blood sugar and fasting, we talk
a lot about insulin, blood sugar, right.
And it's not only just diabetics.
One of the studies
that I wanted to mention
that was used as a jumping off point here,
it was another mental analysis
in the Journal of Internal Medicine
in 2000, October of 2004.
Is non-diabetic hypoglycemia
a risk factor for cardiovascular disease?
A meta analysis of prospective studies
and they came out with one main conclusion
Blood glucose
level is a risk marker for CVD among
apparently healthy individuals
without diabetes.
So the question we get is, well,
what should my numbers be?
So different demographics, different age
groups, different
there's different categories,
but a main thing to shoot for is
before meals anywhere between 72 and 90,
So anywhere in that
and then regression back to the starting
point, picture that bell curve, right?
That curve that that graph that I was
trying to illustrate earlier, x y axis.
Right. It's going to come up
and then it's going to come down.
So 72 to 99 and then 2 hours after a meal
less than 140, and then with folks
with diabetes and the pre diabetics
would fall somewhere in between.
These numbers target blood sugar levels
before meals would be 80 to 130,
and then less than 182 hours after a meal.
So when you're talking about medications
and metformin
and different short
and long term acting insulins
and things, that makes
that a little bit more complicated.
But big picture, you want to see the peaks
and valleys get smaller
and you want to see the maintaining
of that ideal range,
that 30 to 40 variance,
maybe 50 variance that we see
that we need that to become your normal
and walking
post meal can decrease that.
And some of the other research
that we've looked at up to 30 to 35%.
So yeah, really powerful things
that you can take back control
just in a moment
by making a better decision
and blocking in a little bit of time
after a meal to say, All right, I'm out.
There's a couple of people
I follow that they'll do nightly
walks like you were saying.
Tommy Yeah, if you ask my wife,
one of the least favorite things
on this planet for me to do
is to go for a walk with the family.
And some of you are going to be like,
Oh, wow, what a awful dad.
No, I am not a big fan.
I I'm going to go for a walk.
I'm very driver like,
I want to go for a walk.
I have a target.
I want to get it done.
And I'm out walks with kids.
Young kids.
Yeah. You don't really walk very far.
Yeah, you're
just a plastic bag kind of thing.
So what stops a lot of meandering?
A lot of meandering on the set
of saving a turtle?
A lot of we have young kids,
so it's it's easier when they're older.
They can get on their bikes, they can get
on their ride alongs or whatever.
Sure. But our youngest is 15 months.
So but we have committed a couple of times
a week to doing that as a family
just because, you know, summer in school
and everything's just moved so fast.
We're trying to slow down time.
Sure. But I know that
I know that I'm not going to want to go
do that if it's on the schedule.
All right.
So typically, Tuesday night is a night
we did it
and we did it last night as well.
I know I'm going to make better
food choices because I don't want to
not feel great
and then have to be in the situation.
That isn't my funnest thing on the planet.
All right.
So like already
my mindset has changed. My guy.
Yeah, this is a really good family
building thing you can do just, you know,
no phones, etc..
So I just love the intentionality
of putting this bookends on your meal
and your new your fasting window
and your nutrition opportunity.
Yeah, I love that.
And you know, when you combine that
with discipline and consistent fasting,
the results even start to compound
and get even better from there.
So for example,
if you're coming in to a dinner
and you've just been on a let's
say it's a 22 hour fast,
just a solid, good fast,
the cool thing is blood sugar and insulin
have been able to be decreasing
stepwise down over the past 22 hours.
And that's a really, really good thing.
Of course, you know,
now I'm gonna bring in some some good food
so after a good fast like that
make, you know,
make one or two better food choices,
you know, like, like incorporate
some of the prioritize the protein first.
Yeah. Right.
Absolutely.
Because when you when you do
that, you're actually going to help
further blunt
that blood sugar and insulin spike.
So know that you're doing that
like enjoy the protein, but put it first
then I've I've made an intentional
decision about the blood sugar and insulin
and then I'm going to continue
that knowing that right after that meal
I'm going to do, you know,
just just a brief walk or something,
you know, get outside of the house.
And and I've made several
more improvements on the response.
And these are
these are really small things.
Again, don't don't be fooled by the fact
that these are relatively easy to do so.
Thus they
they must not be all that effective.
Now, these are these are hugely effective.
And that that's the really powerful thing
right here.
Yeah, it's simple, right?
As promised.
Something simple that you can do today.
Yeah. It lowers that activation energy.
You know, it's going to be benefiting
the underlying cause.
It's going to be thinking big picture
prevention rather than treating.
And it's a really powerful tool.
So if you're looking for more guidance,
two things you can do
now as you wrap up today
time, you can head to the show notes.
Well, that's the same thing.
That's the action step.
Head to the show notes.
There's two places
you can click get the nutrients
link is up there, but you can also click
into our Facebook community.
That is all podcast listeners.
We're all in the same place.
We talk about fasting 24 seven.
It's a place to get support,
ask questions, continue the conversation
and be on the same track
as other folks on the same journey as you.
And then the second thing is
you can grab our fasting blueprint.
So the blueprint of fasting for fat loss,
it'll give you
some different schedules and there's a lot
of great information in there as well.
So if you're looking for more support,
those are the two places you can go.
Tommy The main takeaway for today, walk
as soon as you can post meal
for a balanced blood sugar response.
That couldn't be more simple.
I don't care if it's hot, if it's cold,
like, get your steps, go for a walk
somehow.
If you need to.
Yeah, that's all it takes to get it done.
Super simple, super actionable.
So as always, sir, appreciate
the conversation and we'll talk soon.
Thank you. Bye.
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