Managing blood sugar levels is a daily concern for many, especially those with diabetes or who are at risk of developing it. Now, a simple and highly effective technique is gaining attention, thanks to French biochemist and New York Times bestselling author, Jessie Inchauspé. In a recent Instagram post, Inchauspé, widely known as the “Glucose Goddess,” revealed a short exercise that can significantly help to reduce post-meal blood sugar spikes.
In a video shared on her popular Instagram account, Inchauspé explains the method, known as the “soleus pushup” or “calf raise.” The exercise is incredibly simple: while sitting, with your feet on the ground, you simply lift your heels up and down. This movement contracts a specific muscle in your calf called the soleus.
“Just eaten a donut or a big bowl of pasta? Try this: Feet on the ground, lift your heels up and down,” she wrote in the caption. “This makes your soleus muscle (hiding in your calf) contract, helping soak up the glucose from your bloodstream. And boom, smaller glucose spike.”
According to Inchauspé, this exercise is perfect for when you’ve just eaten something high in carbohydrates and want a discreet way to manage your glucose levels. “Imagine you’re at your desk, at work, or at school, wherever you’ve eaten something really high in carbs,” she said in the video. “Here is the easiest and most discreet way you can lower the glucose spike at that meal. You simply put your feet on the ground and go up and down, keeping your shoes on, for 5-10 minutes.”
The science behind this trick is rooted in a study titled, “A Potent Physiological Method to Magnify and Sustain Cellulose Oxidative Metabolism Improves Glucose and Lipid Regulation.” Inchauspé cites the research, which found that the soleus muscle is particularly effective at consuming glucose from the bloodstream after a meal. While the study had participants performing the exercise for a demanding five hours, the results were striking: post-meal glucose spikes were reduced by 52% and insulin levels were lowered by 60%.
“We don’t have to do this for 5 hours,” she clarified. “Even doing 10 minutes can have a strong impact.” She personally tested the method by comparing her glucose spike after eating a chocolate croissant with and without the 10-minute calf raises, and found the spike was “much smaller with the exercise.”
While this information is based on user-generated content and social media, the core principle of using muscles to manage blood sugar is well-established in the medical community. The soleus muscle, in particular, is unique because it is highly efficient at using glucose without relying on glycogen, which allows it to work for extended periods without fatigue. As always, for those with medical conditions like diabetes, it is crucial to consult a healthcare professional before making any changes to your health regimen.