Exercise

A short walk after eating

Two to fifteen minutes flattens the glucose spike considerably.

What it’s worth

17 to 24% lower glucose response

Do this

→Anything from two minutes upward counts. Around the block, up the stairs, to the shop.
→Soon after the meal is better than later.
→Stack it onto something you already do, like making coffee or taking the bins out.

Why it works

Working muscle pulls glucose out of the blood without needing much insulin, so moving shortly after a meal blunts the peak rather than leaving it to circulate.

The evidence

Short post-meal walking bouts reduce the glucose excursion by roughly 17 to 24%. High confidence for that metabolic endpoint.

The honest bit

Be clear about what this buys you: the glucose evidence is strong, the direct weight-loss evidence is thin. It's a metabolic and energy-levels win, not a fat-loss tactic, and anyone selling it as the latter is overreaching.

Knowing it isn’t the hard part

You’ve just read the tactic. The difficult bit is the Tuesday in six weeks when you’re tired and it’s raining. Milo is a coach you text like a friend: it knows which of these you’re working on, notices when it slips, and brings it up once rather than nagging.

See how Milo works

Try next

Steps are for your health, not your waistline — Walking is oversold for weight loss and undersold for everything else.
Swap the sugary drinks — The single biggest win available to anyone who drinks their calories, and it costs almost nothing.
Sleep a bit longer, eat noticeably less — If you're under about six and a half hours, this is a bigger lever than most diets.

General information, not medical advice. If you have a health condition, are pregnant, or are under 18, talk to a healthcare professional before changing how you eat or train.