Huberman Lab Podcast Fact Check: Walking After Meals

Рет қаралды 10,191

Ай бұрын

Huberman Lab podcast fact check time.
I was asked for my opinion on this video clip from Andrew Huberman talking to Dr. Casey Means. The topic in question was walking after meals, or postprandial exercise.
The claim is that walking after a meal has such strong research on lowering blood glucose that everyone should be doing it.
It is true, there is research showing that walking (or doing other exercise) after meals can reduce your blood glucose response compared to exercising before a meal, or exercising after a longer duration following a meal.
However, a bigger question is probably, does this matter?
In people without type 2 diabetes, hyperfocusing on blood glucose can sometimes be like majoring in the minors. For example, you can also reduce postprandial blood glucose by consuming lemon juice with a meal, but would adding lemon juice to EVERY MEAL for a whole year really do anything to transform your health?
At the moment, there is an absence of data that looks at long-term outcomes, especially in people without type 2 diabetes.
We know that exercise is great for your health.
Walking is also great, and most people need to do more of it.
But whether you need to do it after a meal is something that needs studying more before people get really excited.
Fair enough?
P.S. At the end of each post, I remind you that my best-selling book, ‘Everything Fat Loss’ is currently on sale as an audiobook, plus digital/print versions from Barnes and Noble, Apple, Kobo, Google, and Amazon with an extra 14% off in the US. Please feel free to grab it before the price goes up.
geni.us/EverythingFatLoss
References:
- Exercising Tactically for Taming Postmeal Glucose Surges
- Targeting Postprandial Hyperglycemia With Physical Activity May Reduce Cardiovascular Disease Risk. But What Should We Do, and When Is the Right Time to Move?
- Immediate post-breakfast physical activity improves interstitial postprandial glycemia: a comparison of different activity-meal timings
- The Effect of Timing of Exercise and Eating on Postprandial Response in Adults: A Systematic Review
- Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study
- Impact of post-meal and one-time daily exercise in patient with type 2 diabetes mellitus: a randomized crossover study
- Efficacy of Postprandial Exercise in Mitigating Glycemic Responses in Overweight Individuals and Individuals with Obesity and Type 2 Diabetes-A Systematic Review and Meta-Analysis

Пікірлер: 45

@AlessAbreu Ай бұрын

Drinking limonade in the summer and walking right after lunch don't seem to be a bad thing even without this study. I'd take it

@mastervule1844 29 күн бұрын

Asphalt is melting outside here, I think I'll stick to lemonade :P

@MochaZilla 29 күн бұрын

@mastervule1844 get strong breh

@PickleThePig 29 күн бұрын

Where can I buy limons?

@atquinn1975 Ай бұрын

Hmm, don't know about glucose, but my wife and I walk my dog everyday after eating dinner and it's definitely good for getting the gas out 😆

@rampageashton 29 күн бұрын

You mean fart walks. 😂

@allenm9775 Ай бұрын

I like that you don’t just point out the B.S out there but also confirm or explain the correct things that have been shared. Also like the question you said at the end that should be looked at. Personal opinion I think walking or light exercise after meals is a good habit. I don’t do it often but I do see benefits for me and others.

@overkillblackjack2910 Ай бұрын

Thanks, Ben. So can we reason there could be some implications for less fat being stored due to the short walk, or is that perhaps too big of a leap? I wonder if anyone has looked at that.

@DragoNate Ай бұрын

That's great and all, but typically immediately after eating, I'm not in the mood for any kind of exercise unless it's a quick meal and I've got to be somewhere right away (walking).

@mastervule1844 29 күн бұрын

Why would we want to keep blood glucose levels low in the first place?

@v.a.n.e. 28 күн бұрын

great question! toxic blood sugar levels, which are almost everything above the normal, homeostatic level, are quickly eliminated in a healthy metabolism. the problem arises when you are exposed to higher blood sugar levels for an extended period of time, which may cause complications.

@mertonhirsch4734 26 күн бұрын

work with type 1 diabetics has shown that walking reduces post meal glucose spike, largely because insulin is circulated fast, and walking slow gastric emptying. It has a small effect on total insulin requirements over the course of a day, on the scale of maybe 2-4% per extra mile, or about 1-2% per 1000 steps, so even going from say 5000 to 10,000 steps a day will only reduce insulin needs and exposure by 5-10% if you don't eat more to compensate Also, based on research with type 1 diabetics, if you really want to reduce your post-prandial spike, just get in a swimming pools and move around, or jump on a trampoline. My son has T1D and if he does 3 sets of 5-10 squats with moderate weight, his spike may be 20-30 points less. Again, this may be due to circulating injected insulin or slowing gastric emptying rate.

@dbaker280 Ай бұрын

Less of a “fact check” and more of a “yep it’s good but no panacea”. Kind of like all health advice

@BenCarpenter Ай бұрын

Well, it’s a fact check in that someone asked me if it was true. You are right, a lot of health advice is a smidge exaggerated. It helps get clicks. I should make a video on it 😂

@dbaker280 Ай бұрын

@@BenCarpenter Lol touché

@discordantduck1808 Ай бұрын

blood glucose has been an absolute goldmine for the health scene [g]rifters, it's not surprising there hasn't been a change in global obesity statistics since all of these mind-blowing discoveries were made

@BenCarpenter Ай бұрын

Haha, continuous glucose monitors for all. Problem solved 👀😂

@frankquinn6872 Ай бұрын

10 body weight squats for pudding it is then!😂 Congrats on the Red Pen Review of your book Ben - one of the highest scores I’ve ever seen from them. If you get past their BS detector then you must be doing something right 👍

@BenCarpenter Ай бұрын

Thank you very much. I hold Stephan Guyenet and his team in very high regard, and am flattered to receive a recommendation for an evidence-based book on weight loss science 🙂

@user-ii7xc1ry3x Ай бұрын

Oh damn, didn't know about that. Well done👌

@BenCarpenter Ай бұрын

Thank you very much! Stephan Guyenet tweeted: “I'm excited about this new Red Pen review of Everything Fat Loss because it scored so well. This gives us a weight management book we can recommend without major reservations.” 🙂

@hioxd Ай бұрын

At least it gets people to think about moving

@BenCarpenter Ай бұрын

I would love it if people walked more, on average. Not sure we need to sandwich this advice in between “postprandial exercise” and “lower blood glucose”, but if people walk more, I am happy 🙂

@discordantduck1808 Ай бұрын

what a lot of people are going to hear is: if you aren't exercising after a meal, you're wasting your time. and then they just won't exercise, in all likelihood. massively overcomplicating weight loss is really good for selling books but not so great for getting people to lose weight

@BenCarpenter Ай бұрын

@@discordantduck1808yes, this is my issue with a lot of advice. Something can be true on paper but still overblown in terms of how important it is. I think it’s crucial that we don’t artificially erect barriers to improved health as it can deter people from moving forward at all

@opensocietyenjoyer 13 күн бұрын

no. this is a retarded argument. "as long as there is a tiny grain of truth there, it's ok for him to say lie after lie"

@shelfcloud487 28 күн бұрын

You can spout all the studies you want. I personally don’t like to do any activity after eating. I workout every morning fasted and couldn’t care less about these studies. Just exercise and stay fit. Period.

@Enoch-Root Ай бұрын

So many "health influencers" out there making a big fuss about blood glucose levels... More likely to negatively affect the health of non-diabetics than to help improve your health. Pathologising perfectly normal blood glucose levels seems to also be becoming profitable with companies now marketing continuous blood glucose monitors to non-diabetics.

@BenCarpenter Ай бұрын

Yeah I agree. Hot off the back of overblown CGM hype is people making tenuous links between short term blood glucose changes and long term health outcomes

@FeniksGaming Ай бұрын

Anything that gets people moving is great but pathologizing normal glucose levels is damaging in itself. There are people out there afraid to eat an apple or banana out of fear of becoming obese due to glucose spike that is normal.

@RBC0405 Ай бұрын

I cannot grasp why people don't walk after meals. That feeling of being stuffed is horrible.

@Huwinwales Ай бұрын

some people avoid the feeling of being stuffed using the hack of not overindulging

@PSA78 Ай бұрын

I just eat some ice cream if it gets too bad. 🍦🙌

@Jordy-927 Ай бұрын

@@Huwinwales🤯

@jaksun38 Ай бұрын

Ok so I’m not smart. But how I’m hearing this is that you exercise after eating, using your primary fuel source, and that fuel source is lowered due to exercise. (Or- ‘using it’) What magic am I missing here? Because it just seems logical to me that if you use something you’ll have less of it…..

@mikemiller2530 Ай бұрын

Ok, so the amount of calories you would burn off in a 10 minute walk or some body weight squats is extremely minimal compared to what you just took in. I won’t be able to explain all the science, but a little bit of movement after eating helps lower the spike of blood sugar in your body. This is a good thing, as if you don’t keep it under control, you can become insulin resistant which can lead to type two diabetes.

@PSA78 Ай бұрын

It just brings down the immediate spike, we have pathways that don't require insulin when we exercise. But for any individual in a healthy metabolic weight range not living sedentary it's not going to change anything, short or long term.

@Dragonmoon8526 Ай бұрын

I learned something akin to this in weigh lifting. For 30 minutes (rounding) after exercise, your body overrides insulin resistance. Even if you're diabetic. I don't understand the specific science, nor do I have that detailed knowledge. But it just seems like your body replaces the energy you spent exercising. So congrats to them for explaining basic biology.😁

@Joonzi 29 күн бұрын

So you’re not a doctor, not an expert, just a fitness guy with anecdotal evidence “fact checking” nutrition experts and neuroscientists.. The audacity of the internet man lol

@BenCarpenter 29 күн бұрын

There is zero audacity in me answering people’s questions for free when they are asking me to clarify something lol. It’s also not “anecdotal evidence” if I provide citations on the screen and in the video description. Do you even know what anecdotal means? lol

@telramba Ай бұрын

What was the point of this? Did Huberman say it's a panacea?

@BenCarpenter Ай бұрын

What was the point of me responding to someone asking me if it was true? It was because they wanted to know if it was true, so I explained whether it was true. 🤷‍♂️

@jjclaws Ай бұрын

I could take this more seriously if the fringe wasn’t side swept under the front of the cap

@BenCarpenter Ай бұрын

If your ability to trust science is even slightly based on someone’s hair style, that is definitely a you problem and something you probably want to work on