Can Walking Prevent Highs Before They Start?
Most people walk after meals, but walking before might be even better. Here’s how to time your walks for fewer post-meal spikes. Today, We’re Covering: Why pre-meal walking improves insulin sensitivity What studies say about walking timing...
The episode, word for word
I'm Neil Greathouse, T1D since 1992, Risely coach, and walking enthusiast who once realized halfway through a Target run that I'd accidentally racked up 6,000 steps. Welcome to Your Best T1D Year, the podcast where we build one simple habit a month to make life with T1D easier, lighter, and a little more human.
You're here because you're trying, and that already makes you a rockstar in this T1D world. And yes... this is only 5 minutes. Because after that, even I start asking, "Wait, what was I saying again?"
Okay, we've talked a lot about walking after meals... but what about before meals?
Turns out, walking before you eat can actually prevent blood sugar spikes before they start.
One recent study showed that when people walked 30, 60 minutes before dinner, their time-in-range after the meal was significantly better than when they walked afterward.
It's like giving your insulin a pre-game warm-up. Or in National Treasure terms:
"I'm gonna steal the glucose spike before it even happens."
Yes. Walking = blood sugar heist.
Here's why it works: Walking increases insulin sensitivity, even if you haven't eaten yet. So when the carbs show up to the party, your body's like: "Cool, we're ready."
Pre-meal walking can: Lower your starting BG before eating Help your insulin work more efficiently Lessen the size of post-meal spikes
It doesn't have to be long, even a 10-minute stroll before dinner makes a noticeable difference.
So try it today. Before your next meal, take a quick walk and see what happens on your CGM.
Track it using the free step tracker at [ ](https://yourbestt1dyear.com) or from the link in my Instagram or TikTok bio.
And you already know, I'm sending out surprise T1D gifts and copies of my book to folks who are showing up and logging their steps this month. This challenge isn't about perfection. It's about building momentum.
Episodes drop every Monday, Wednesday, and Friday, short, practical, and meant for the real-life T1D rollercoaster.
[ ](https://yourbestt1dyear.com) is where you'll find the tracker and all the details. Don't miss out.
You're not stuck. You're just one step away from seeing progress.
See you in the next episode, let's keep walking this out, one day at a time.
30 - April 23
This is the script as read on the mic, lightly tidied for reading. Education, not medical advice. Talk to your care team before you change anything about your insulin.