An easier, more effective way to exercise, manage blood sugar & slim down! 👏
Here’s something that changed everything for me years ago when it came to my metabolic health and my weight, and continues to crush it for my clients:
Exercise snacks (especially after meals!)
Most people do one long, draining workout in an otherwise largely sedentary day…
Unfortunately, research shows that all that sitting around actually negates the benefits of that workout from a metabolic and cardiovascular standpoint! Eeek!
So here’s something better for your health and longevity:
Rather than one long bout of movement in a day, break it up into mini-workouts spread throughout the day…20 min here, 10 min there, 15 min there and so on.
This is not just about blood sugar!
Studies link these short walks to improved insulin sensitivity, hormone balance, reduced inflammation and even longer life.
In fact, they’re a oft-neglected but critical lifestyle factor among the longest-lived peoples on earth - those in the Mediterranean and so-called “Blue Zones.”
Research shows that this small habit can:
Lower blood sugar spikes by up to 50%
Reduce cravings and energy crashes
Boost your metabolism without exhausting your body
Improve your energy levels through the day
Plus, for those on a busy schedule (all of us??), it can be wayyyyy easier to make exercise snacks happen than to carve out an entire hour or more of your precious time to get to the gym or outside for an activity.
For me, the key was that I started walking for 15-20 minutes after meals.
Research shows that the sweet spot is somewhere between 15-30 mins of walking after meals to really reap the cellular benefits (like lower blood sugar, insulin and inflammation).
Especially for women in perimenopause, this is crazy powerful.
Hormonal shifts, like lower estrogen, higher cortisol and reduced insulin sensitivity, make it much easier to store fat (especially belly fat) and harder to burn it.
But stabilizing your blood sugar can help you break that cycle.
When I started making a steady habit of moving after I ate, the results for me were almost immediate:
My mood improved, my cravings were reduced, and within three months, I finally started to lose those stubborn pounds.
And here’s the best part:
That one small habit gave me WAY more energy, and steadier energy throughout the day!
Now my workouts don’t feel overwhelming and exhausting to my body…my body loves this, and my midlife metabolism and my mitochondria are functioning better!
I’ve seen this work wonders for others, too: one of my clients, Jessica, lost 15 pounds in just 4 months by simply walking after meals. No grueling workouts. No extreme diets. Just a simple, consistent habit that anyone can do.
*Double bonus points for social connection time if you walk after meals with your partner, friends, kids or maybe even your dog. :) It’s good for them too!
Asides moving after meals, you can sneak these little breaks whenever you can fit them in:
Park little further from the grocery store so you can power walk for 5 mins
Climb a few sets of stairs at your workplace after lunch
Try the awesome, science-backed “7-minute workout” - it hits all the muscle groups with just your body weight, no equipment needed! Great for those who travel a lot. (There are a million guided videos on YouTube.)
Take 10 minutes to play hide and seek at home or go to the park with the kids (you could get involved with those swings or monkey bars for a great core workout!)
If you’re a women in her late 30s - early 50s and want to learn how to support your metabolism, health, hormones and lose weight permanently in your 40s and beyond, this blog and my social media are for you - they’re all about education and empowerment.
If you want to go deeper and get my personal support, accountability and step-by-step guidance along the way, my program, The Better Beyond 40 Formula might be ideal for you. 💃🏼
You’re not alone in this rollercoaster ride of hormonal changes. We’re in it together. We got this. 🎢
