Beating the Post-Meal Snoozies

FMR started walking after meals some time toward the end of last year after watching a video on TikTok about the insulin spike. “It’s not an afternoon slump,” he explained to me. “It’s the insulin spike that makes you feel sleepy and walking after a meal helps you overcome it.”

I remember learning about the insulin spike in school a very long time ago. While the term is familiar and the general concept still exists in my brain, I confess that a lot of the detail has faded with the years of disuse. So here I am trying to brush up a little on the concept and my understanding of the insulin spike partly because I was curious about what I could do to help my aging father and partly because diabetes is in FMR’s genetics.

I should probably also add that these are notes for myself and not to be use as a replacement for any medical advice from your doctor. Please see your health professional before engaging in any activity.

What is the Insulin Spike?

The insulin spike refers to the rapid increase of insulin in the bloodstream that occurs after eating foods high in carbohydrates. This is especially so when the carbs consumed are simple sugars and/or have a high-glycemic-index (GI). When we eat carbs, our bodies break them down into glucose which enters the bloodstream, raising our blood sugar levels. The body’s response to the sudden increase in glucose is to release insulin from the pancreas. Insulin helps to move the glucose from the blood into our cells for energy or storage. When we consume a large amount of glucose, it causes a “spike” in insulin, hence the term insulin spike.

Why Does the Insulin Spike Make Us Feel Sleepy?

• The Sugar Crash – As mentioned above, the sugar crash occurs when we eat a carb-heavy meal. This causes the our blood sugar to rise very quickly, which causes our body to reduce the blood sugar levels by releasing a surge of insulin. Sometimes, the body overcompensates and causes our blood sugar to drop too low – also referred to as reactive hypoglycemia. Low blood sugar causes the fatigue, brain fog and drowsiness that we feel.
• Tryptophan – Aside from reducing blood sugar, insulin also promotes the absorption of amino acids into muscle cells with the exception of tryptophan. Tryptophan stays in the bloodstream and is able to enter the brain more easily. In the brain, tryptophan is converted to serotonin, which is converted to melatonin, a.k.a. the sleep hormone. This is the other reason why carby meals can make us feel calm or sleepy.

Are Insulin Spikes Bad for Us?

Aside from the inconvenience of making us feel sleepy and blunted when we’re trying to work, are insulin spikes bad for us? Insulin spikes are a way that our bodies process carbohydrates. Whether they are beneficial or harmful depends on several things, like our health, diet, and metabolic state.

Insulin spikes are fine if:

• We are metabolically healthy and experience the occasional insulin spike (after a meal).
• Our insulin spike occurs after exercise. This can help with muscle recovery and glycogen replenishment so it’s actually beneficial.
• We eat foods like fruit, sweet potatoes, or whole grains. These foods can also cause insulin spikes but they also contain fiber, vitamins, and antioxidants.

Insulin spikes are a problem if:

• We eat high sugar/processed foods like white bread, sugary drinks, and candy often. These repeated spikes of insulin can lead to insulin resistance (when our cells stop responding to insulin), metabolic syndrome, Type II Diabetes, and weight gain.
• We lead a sedentary lifestyle. Without physical activity, glucose isn’t used efficiently, making insulin work harder. This can lead to reduced insulin sensitivity and could eventually result in Type II Diabetes.

How Can We Reduce the Insulin Spike?

I guess it’s fair to say that even if we don’t need to be too worried about insulin spikes, we shouldn’t encourage it in the wrong ways and for the wrong reasons. So what can we do to reduce our incidence of insulin spikes?

• Reduce sugary foods – Sugary snacks and drinks, white bread, white rice, pastries, and processed cereals are the biggest triggers of an insulin spike. It should be a no-brainer that the easiest way to reduce the likelihood of an insulin spike is simply to avoid eating these types of food.
• Add protein, fat, and complex carbs – If we must eat them, have a smaller portion and make sure to combine our carbs with protein or fat to slow down the absorption of our sugars. Eating low-GI or complex carbs, such as whole grains and vegetables, will also help.
• Drink more water – Dehydration can make the fatigue worse so make sure to drink enough water.
• Light physical activity after meals – Walking after a meal reduces the burden on insulin because it encourages our muscles to take in glucose which helps to decrease blood sugar levels. Even a 10 to 15 minute walk can significantly lower the insulin spike.

Why Does Walking After a Meal Reduce the Insulin Spike?

• Improves glucose uptake – When we walk after a meal, our muscles take up glucose to use as fuel. Through muscle contraction, glucose transporters move to the surface of our muscle cells allowing glucose to enter the cells without requiring as much insulin. This reduces the burden on insulin and decreases the amount that needs to be released from the pancreas.
• Improves insulin sensitivity – Physical activity also makes our cells more responsive to insulin so we don’t need as much of it to get the same effect. A more efficient uptake of glucose means a lower spike in insulin release.
• Stabilises blood sugar – Walking also aids digestion which steadies the release of glucose into the blood. A more gradual release of glucose also helps to reduce the insulin spike.

When to Walk? How Much? How Fast?

As a kid, I had often heard about the benefits of walking after meals. Back then, it was an activity I associated with old people. As a kid, I would just run off to play, which I suppose was its own form of light physical activity after a meal. Unfortunately, as we grow up, we tend to adopt more sedentary habits after meals and now it’s time to address that. Walking after a meal is a good habit for overall metabolic health. It is even more important if we have insulin resistance, prediabetes, or type 2 diabetes.

• When to Walk? To beat the insulin spike, we need to walk within 30 minutes after a meal (especially one that is rich in carbohydrates). Ideally, we should target 15 to 30 minutes after our meal. This timing is when blood sugar levels start to rise and it allows our body to use some of that glucose for energy instead of needing insulin to store it.
• How Much? At least 10 to 15 minutes if pressed for time but longer walks up to 30 minutes can provide added benefits, especially after larger or higher carb meals.
• How Fast? A moderate pace of around 4–5.5 km/h. This would be a pace where we can talk but not sing. It shouldn’t feel like a workout, but it should raise our heart rate.

What if we miss the 30 minute window after a large carb-filled meal? Would it still be beneficial to walk? The short of the long is yes, walking at any time after a meal is still helpful because it will help lower blood glucose levels that remain elevated post-meal. It will also boost insulin sensitivity, making our bodies more efficient at handling future meals. Walking also aids digestion, which is especially helpful if the meal was large or high in fat and/or carbs. It reduces post-meal fatigue or bloating, which often sets in later.

These are the benefits of walking after a meal:

• First 30 minutes: Best for blunting the initial glucose/insulin spike.
• 30–90 minutes after the meal: Still very effective for bringing blood sugar down and helping with insulin action.
• After 90+ minutes: Still beneficial for digestion, circulation, and general metabolic health.

What About Other Exercises After Meals?

We know that walking after a meal helps to blunt the insulin spike. Since the goal is muscle activity, then other exercises should also be helpful if we can’t walk (for whatever reasons – e.g. bad weather, time constraints, or no place to walk). So what other exercises can we consider after a meal?

• Bodyweight Resistance Exercises – For example, squats, wall sits, calf raises, push-ups (or incline push-ups), and lunges. Complete 2–3 sets of 10–15 reps each, about 30–60 minutes after eating.
• Isometric Exercises – For example, planks, wall sits, and static lunges. Hold for 30 to 60 seconds. We don’t necessarily have to move to increase glucose uptake by our muscles as long as we can find ways to engage our muscles.
• Short Bursts of Activity – For example, taking the stairs, jumping jacks, jogging on the spot, or mountain climbers. Performed for about 1 to 2 minutes at various times during the day.
• Light Yoga or Stretching – Gentle yoga or mobility work is helpful for reducing stress. This also contributes to reducing cortisol-related insulin spikes.
• Standing or Light Movement at a Desk – Modified desks, such as standing desks, or treadmill desks can also encourage glucose utilisation after a meal.

Worth mentioning, but obviously not to be done immediately after a meal, is resistance training. Consistent strength training improves insulin sensitivity in the long run so it’s a good workout to include into our weekly routine.

Do Insulin Spikes Get Worse with Age?

I’ve been wondering about this one for a while. I have memories of my grandfather dosing off at various times during the day. I used to think it was an old person thing. Yes, it is quite evident that I dismissed a lot of things as a problem of old age. Now that I am moving towards the category of “old”, I would prefer to find solutions to these problems rather than succumb to them just because they are “a part of growing old”.

The afternoon slump is not new. I’ve experienced it enough times to know that it affected me even when I was “young”. The difference is that I now find it to be quite intolerable. I can feel sleepy even while doing things that I enjoy and I am pretty sure this was never a problem before.

More recently, I’ve started analysing my Dad’s day-time drowsiness because he sleeps so often during the day time that it interferes with his night time sleep. While I know there are a lot confounding factors that could be contributing to his day time sleepiness, I feel that there has to be something we can do rather than accept it as “inevitable”. Even if we can just correct one aspect of it, I believe it would be better than doing nothing at all.

Back to our original question – does the insulin spike get worse with age? While insulin spikes and glucose control do worsen with age, it is not necessarily the case for everyone. A lot of it depends on lifestyle, muscle mass, and genetics.

• Decreased Insulin Sensitivity (Insulin Resistance) – As we age, our cells start to respond less efficiently to insulin. We need more insulin manage the same amount of glucose.
• Loss of Muscle Mass (Sarcopenia) – Loss of muscle mass is also a common occurence with age, especially if we’re not actively working to preserve our muscles. Since muscle is the primary site for glucose uptake after meals, less muscle means less glucose storage and higher post-meal blood sugar.
• Reduced Physical Activity – As we explained earlier, movement helps the muscles take up glucose and improve insulin sensitivity. Conversely, less movement increases insulin resistance and slows glucose clearance from the blood. Since it is common for many older adults move less, this further exacerbates the problem.
• Beta Cell Function Declines – If we’ve been under a lot of stress or have been eating poorly for years, triggering the insulin spike over and over, this gradually affects the efficiency of the pancreas in producing insulin.
• Slower Digestion – Another effect of age is slower digestion. Our body systems slow down and this can sometimes lead to delayed glucose spikes, which are harder to anticipate and manage.

Thankfully, as with many age-related problems, these changes are manageable and reversible (to some extent). With consistent exercise, regular movement after meals, and modest dietary changes, we can improve insulin sensitivity.

• Regular light movement after meals, like walking or seated exercises.
• Resistance training, even light bodyweight or resistance band exercises.
• High-fiber, lower-carb meals to reduce the glucose surge.
• Adequate protein intake to support muscle maintenance.
• Regular medical checkups and blood tests to ensure that age-related insulin resistance does not progress silently into prediabetes or type 2 diabetes.

Safe Post-Meal Exercises for the Elderly

One of the main concerns about exercise for the elderly, especially if they haven’t been consistently working out, is potential dizziness and falling. As anyone who has ever had to take care of an elderly person would know, a fall is the worst thing that can happen and should be avoided at all costs.

If dizziness is a concern, be sure to observe the following rules before starting exercise:

• Wait 15–30 minutes after eating before starting exercise.
• Make sure to stay hydrated as dehydration can worsen low blood pressure and increase dizziness.
• Avoid sudden standing or quick movements as these can trigger fainting.
• Have someone nearby or use a stable support (like a counter or chair back).
• Keep sessions short but frequent — 5–10 minutes of light movement is enough.

As for the exercises, these are some safer options to try:

• Seated Marching – Sit in a sturdy chair and march legs up and down, one at a time. Duration: 1–2 minutes at a time, repeat 2–3 times.
• Seated Arm Raises or Circles – While sitting, raise arms slowly above the head and lower them; or make small circles with extended arms. Repeat 10–15 times.
• Heel and Toe Taps – While seated, alternate tapping heels and toes on the ground. Do 10–20 reps per leg.
• Chair Stands (With Support) – Sit in a sturdy chair. Stand up slowly using armrests or support, then sit back down. Do 5–10 reps with supervision or assistance if needed. This is not only effective for glucose control but it helps to build strength as well.
• Recumbent Pedaling – If access to a seated pedal exerciser (like a mini exercise bike on the floor) is available, this is an excellent and very safe after meal exercise to perform.

Dietary Cha(lle)nges

Let me be the first to confess that dietary changes are my weakness. It is the last thing I would resort to if I can help it. I like to eat what I like to eat – for better or worse. Even if I could make the change, keeping the change is another story altogether. Since I am a big believer in making changes for life, I try to stick with the things I believe are sustainable even if they aren’t exactly ideal.

I have noticed that my Dad’s drowsiness seems to be worse in the mornings so I asked him what he ate for breakfast. After he told me that he ate oats and puréed apples, everything clicked – well, sort of, since I don’t exactly have full details like what kind of oats, is there added sugar, what kind of puréed apples, etc. However, knowing where he is and how food is served, I really wouldn’t be surprised if the options are the less preferred ones.

Ideally, if we are having oats for breakfast, they should be steel-cut or rolled oats because these are low to moderate on the glycemic index (GI), and typically result in a slower, more gradual rise in blood sugar and insulin. Instant oats or oats with added sugar would be the biggest offenders, having a higher GI which leads to a more significant insulin response.

Whole apples are generally better because they contain fiber which slows sugar absorption. Puréed apples, particularly the processed kind, like applesauce, or if they’re cooked and sweetened, will digest faster and cause a quicker rise in blood sugar rise and a stronger insulin response. The more processed the fruit, the more quickly it affects blood sugar.

The combined effect of oats and puréed apples would be a double whammy, especially if we are looking at instant oats and apple sauce. What can we do to improve this meal? As mentioned earlier, adding protein or fat can reduce the insulin spike by slowing digestion, so we can try adding nuts, Greek yogurt, or chia seeds.

To make a bigger impact on Dad’s insulin spike, we’re going to have to start looking at food diaries and daily activities.