Prática de Shadowing: Move Like This After Eating (It Changes Everything) - Aprenda a falar inglês com o YouTube

You don't have to go to the gym,

⏸ Pausado

Velocidade:

257 frases

Se as frases estiverem muito curtas ou longas, clique em Edit para ajustá-las.

You don't have to go to the gym,

you don't have to run a marathon,

you don't have to do anything crazy.

Four very simple exercises that are going to enable your mitochondria to use glucose from your bloodstream

to fuel your muscles and as a result they will reduce the glucose spike of a meal.

Hello angels and welcome back to the Glucose Goddess Show.

I'm Justine Chospe, a French biochemist who is obsessed,

but like in a healthy obsessed fashion.

Obsessed with helping you understand your body and your health.

And today I've put on my exercise shorts because we're going to talk about exercising.

So I want to teach you four really,

really simple movements you can do every single day

that are going to transform how you feel because they will lower your glucose spikes.

Now it's up to you if you want to do all four or if you want to choose one.

Let's start with one, okay?

Pick one and then you can build up.

So pick today one exercise in this episode that you can do every single day,

starting today, promise, promise, pinky promise,

starting today so that you can feel better.

So let's get into it.

First things first, let's have a little quick look at what actually happens when we move our muscles.

So anytime I move a muscle,

whether I'm doing this, or I'm doing a squat,

or I'm doing whatever, here's what's going on.

Your muscle, here's an example of a muscle.

Your muscle contracts.

This is what creates the movement.

And in order to contract,

it is your little factories inside your cells,

your mitochondria that transform things,

notably glucose, into energy to fuel your muscles.

So muscles have a ton of mitochondria in them who are creating energy for them.

The name of the energy created by your mitochondria is called ATP.

The harder your muscle is contracting,

the more energy it needs.

The longer your muscle is contracting,

the more energy it needs.

And your mitochondria to create energy.

One of the places they will look for the building blocks is in your bloodstream.

Your mitochondria will look for glucose or blood sugar in your bloodstream to convert into energy to fuel your working muscles.

we can use this to our advantage.

And today I'm going to show you these four very,

very, very simple exercises.

You don't have to go to the gym,

you don't have to run a marathon,

you don't have to do anything crazy.

Four very simple exercises that are going to enable your mitochondria to use glucose from your bloodstream to fuel your muscles.

And as a result, they will reduce the glucose spike of a meal.

During a meal, if we eat too many carbs and sugars,

carbs are things like bread,

pasta, rice, potatoes, oats, and sugars are anything sweet,

from a cookie to an apple.

If we eat too many carbs,

so too many starches and sugars,

that's going to create a big glucose spike in our body.

Now, these spikes have damaging consequences.

We want to reduce them.

Here's an example.

If you have a pain au chocolat,

I love pain au chocolat,

you will create a big glucose spike in your body because a pain au chocolat contains a lot of carbs and sugars.

This glucose spike will lead to inflammation, glycation, insulin release.

And during the dip after the spike,

you might want more sugar.

Because dips after spikes can lead to cravings and hunger,

you might feel tired too.

So reducing our glucose spikes is really key to feeling our best today

and also to help our body prevent long-term chronic diseases.

I have a whole episode on how glucose is linked to diseases in people without diabetes,

check it out if you want more.

But today's episode is all about reducing these spikes in very easy ways.

So if, after you've eaten something high in carbs and sugars,

after you've eaten something that would create a glucose spike.

If you get in there and before that food has time to create a glucose spike,

you activate your muscles.

Your muscles will grab some of the glucose from

that meal thanks to your mitochondria

and they will turn it into energy to contract instead of letting all

that excess glucose create a damaging glucose spike in your body.

So that's the whole point of today's episode.

It's about four really easy exercises you can do to reduce

the glucose spikes after you eat something high in carbs and sugars.

The first exercise I want to talk about is called the soleus push-up or the calf raise.

So, imagine you're at your desk,

you're at work, you're at school,

wherever, you've eaten something really high in carbs.

Here is the easiest and most discreet way you can lower the glucose spike of that meal.

You will simply put your feet on the ground like this and then just go up and down.

to keep your shoes on,

don't do like me, so you go,

oh my god, my shoes are getting off.

Anyway, it doesn't matter.

You go up and down like this.

Okay, for 5, 10 minutes.

Now, why is this helpful?

Because your calves, my dears,

contain a muscle called the soleus muscle.

The soleus muscle has been shown in studies to be extra good at soaking up glucose in the bloodstream after we eat.

The study is called a potent physiological method to magnify and sustain.

100

Soleil's oxidative metabolism improves glucose and lipid regulation.

101

So in this study, the researchers asked participants to do calf push-ups,

102

calf raises, for 5 hours.

103

Okay, that's too much.

104

But what they found was

105

that doing 5 hours of calf raises reduced by 52% the post-meal glucose spike

106

and reduced by 60% any extra insulin levels that were there.

107

Now we don't have to do this for 5 hours,

108

we really don't, but we should know that even doing 10 minutes can have a strong impact.

109

This is my own test,

110

so pain au chocolat vs pain au chocolat and then 10 minutes of calf raises.

111

As you can see, much smaller glucose spike and it's very discreet,

112

it's very very easy.

113

So I recommend you test this out.

114

This was my first example of an easy exercise you can do throughout the day to reduce your spikes.

115

You want to do this within 90 minutes of the end of eating your meal

116

because 90 minutes is about when your glucose levels will peak after eating.

117

Now let's talk about a tried and tested,

118

very simple exercise that I'm sure that you have probably done before.

119

exercise is called you guys know I've been doing my glucose

120

hacks religiously they are the foundation of my dietary habits

121

but adding the molecules

122

and anti-spike has really allowed me to get to the next

123

level in a few areas one bloating I didn't even know

124

that I would get bloated with anti-spike I'm like oh I used to get bloated I feel

125

so much better now two energy levels super consistent Eagle energy all day

126

and three cravings for sugar I love sugar I I want to eat chocolate all the time,

127

and Anti-Spike has given me a feeling of having a total superpower when it comes to my sugar cravings.

128

I don't feel controlled by them anymore at all.

129

It's truly amazing.

130

And I know that these natural molecules are going to help my long-term fasting glucose and fasting insulin levels,

131

which is so key to physical and mental health and to healthy aging.

132

So, go to Anti-Spike.com to see all the science behind these ingredients,

133

to see testimonials from thousands of people who've tried it,

134

and to order your own Antispike formula bottle and try it for yourself.

135

The exercise is called walking.

136

So in the study called The effect of a single bout of continuous aerobic exercise on glucose,

137

insulin and glucagon concentrations compared to resting conditions in healthy adults,

138

a systematic review, meta-analysis and meta-regression.

139

Yes, it is a very long study title with a very simple conclusion,

140

which is that walking after eating reduces the glucose levels in your body.

141

Which makes sense because as we're walking,

142

our legs, our arms, our torso are contracting to help us walk.

143

And as they are contracting to help us walk,

144

the muscles that are contracting need energy.

145

And the first place these muscles will be looking for energy

146

to give to their mitochondria to create ATP is in our bloodstream.

147

So as a result, walking after eating is a very,

148

very easy way to reduce the glucose spike of a meal.

149

How much walking are we talking?

150

How much walking are we talking?

151

10 minutes is enough.

152

Here's a really cool test I did on a poke bowl with a bunch of rice in it,

153

and it had this sweet sauce that created a big glucose spike,

154

and then same poke bowl with 10 minutes of walking.

155

As you can see, it significantly reduces the glucose spike of that meal.

156

So within an hour and a half after eating,

157

grab a colleague, put a podcast on,

158

whatever, and walk for 10 minutes.

159

Around the block, it can be up and down the stairs at your office building if you can't go outside,

160

on your treadmill if you want,

161

just walk for 10 minutes,

162

it'll help you feel much better,

163

will curb your cravings and your fatigue for the rest of the day,

164

if you had any that were created by glucose spikes and glucose drops.

165

Now, for a long time we thought that walking was kind of the best and the easiest thing to do,

166

but a recent study is showing us that this third option I'm about to mention,

167

while it's a little bit weird, is actually very powerful.

168

The study

169

that is enlightening us today is called Enhanced Muscle Activity During Interrupted Sitting Improves Glycemic Control in Overweight and Obese Men.

170

So in this study, the scientists wanted to create a comparison,

171

wanted to compare

172

and put against each other 30 minutes of walking after eating

173

versus doing 10 air squats every 45 minutes for 9 hours

174

for nine hours again this is a study situation we don't

175

necessarily have the ability to do 10 air squats every 45 minutes for nine hours

176

but in the interest of science here is my example of it

177

so as you can see here big bowl of pasta

178

and then a 30 minute walk

179

and then no movement for nine hours my glucose level stayed

180

quite higher we see a bit more roller coaster going on versus that same

181

bowl of pasta with 10 air squats every 45 minutes for 9 hours.

182

Now, I would never draw conclusions based on my own individual test.

183

That's not what I'm doing here.

184

I'm illustrating what the scientists found on a big cohort of people in their study.

185

So it appears, as you can see in my own results,

186

that doing air squats, 10 air squats every 45 minutes for a long time,

187

reduces our glucose levels more efficiently than walking for 30 minutes

188

so if you prefer

189

that try it out every 45 minutes 10 air squats for

190

you don't have to do nine hours that's a lot maybe like even once

191

or twice or three times could be super helpful it just shows us

192

that different kinds of exercises that take more or less time

193

and effort have different impacts on our glucose levels so that And that was option number three.

194

If you love squats, put a little timer on and after eating,

195

10 squats, 45 minutes later,

196

10 squats and maybe a third time.

197

Again, you don't have to do nine times, that's a lot.

198

But a few squats for a couple hours after eating.

199

Easy, check it out, see what you think.

200

And now my final exercise option,

201

my final suggestion is extremely easy.

202

So, let's say you have an apartment or a house wherever you live.

203

Odds are, after you eat or throughout the day,

204

you gotta tidy things in your house.

205

A very easy way to get movement in after eating is to do a small house chore.

206

So, after eating your meal,

207

your dinner, perhaps within 90 minutes you get up and you tidy your kitchen.

208

Perhaps you have to fold some laundry.

209

Perhaps you have to vacuum your house.

210

So you grab your vacuum cleaner and you vacuum for 15 minutes like I'm doing in this example.

211

As you can see, a donut on its own,

212

big glucose spike, a donut and then some vacuuming for 15 minutes, much smaller spike.

213

Simple exercise snacks, they're called.

214

So simple movements that we do on a day-to-day basis,

215

if we organize them and plan them after a meal high in carbs,

216

it can help our body process the carbs better and reduce the consequences.

217

So that's number four, doing a simple house tour,

218

for example, after dinner can be super helpful.

219

And one more thing I want to mention about why exercising to reduce a glucose spike can be

220

so helpful and such a wonderful thing to do.

221

So generally in our body,

222

after we experience a big glucose spike,

223

our body tells our pancreas to send out a hormone called insulin.

224

Insulin's job is to grab all the excess glucose in our body

225

and store it away in various storage units to reduce the glucose spike,

226

get our glucose levels to come back down.

227

And that's great, that's normal.

228

The problem is, over time,

229

if your insulin levels increase every single day,

230

multiple times for days, weeks,

231

months, years, over time, the accumulation of a lot of insulin can cause its own issues,

232

like insulin resistance, like prediabetes or type 2 diabetes.

233

What's great about moving after eating as a way to reduce your glucose spikes is that your muscles,

234

when they uptake, when they absorb glucose after you eat,

235

they don't need insulin to do so when they're contracting.

236

So you're reducing your glucose spike without increasing your insulin levels.

237

And this is so cool and so great because one of the ways

238

that you could reduce somebody's glucose levels would be by just giving them a ton of insulin.

239

But the problem is, as I explained,

240

high insulin levels have their own consequences.

241

So, by using your muscles after eating,

242

you're not only reducing your glucose spikes so that you feel better,

243

better energy, fewer cravings, less hunger,

244

less inflammation, you're also helping your body not release too much insulin which is a very good and healthy thing.

245

So there we have it.

246

Those were my four examples of really easy exercises you can do every day.

247

The soleus push-up like this,

248

the calf raise, the walking,

249

the air squats if you want,

250

or the simple house chore.

251

Now moving after eating is just one of my 10 glucose hacks and if you want to see all of them,

252

which don't require as much physical activity, I promise.

253

The other ones are about food.

254

Download in the description of this episode my pdf with my 10 core glucose hacks

255

that will help you reduce your glucose spikes,

256

feel amazing today and help your body and your health in the long term as well.

257

Thank you for watching, I'll see you next time.

TRENDING

Populares

O que é a Técnica de Shadowing?

Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.

☕ Pague-nos um café

O ShadowingEnglish permanece 100% gratuito graças ao seu apoio. Os custos de servidor e IA são altos — seu café nos mantém ativos! 🙏

Doar via PayPal

ShadowingEnglish.com – Prática de Shadowing em Inglês

Fale inglês fluentemente usando a técnica de Shadowing. Ouça vídeos nativos do YouTube, repita frase por frase e desenvolva pronúncia e fluência reais — usado por estudantes de IELTS no mundo todo.

Prática de Shadowing: Move Like This After Eating (It Changes Everything) - Aprenda a falar inglês com o YouTube

Populares

Sobre Esta Aula

Vocabulário e Frases-Chave

Dicas de Prática

O que é a Técnica de Shadowing?

Prática de Shadowing: Move Like This After Eating (It Changes Everything) - Aprenda a falar inglês com o YouTube

Baixar aplicativo

Sobre Esta Aula

Vocabulário e Frases-Chave

Dicas de Prática

O que é a Técnica de Shadowing?