Walk of the Week: Post-Pie Reset

🔥 Spice Level: Light–Moderate (digestive support, not punishment)

⏳ Total Time: 30 minutes

🔥 Estimated Burn: ~140–170 calories (varies by pace)

Why We’re Doing This

Thanksgiving meals are wonderful… and a lot.A short walk after a bog meal is one of the most effective ways to support digestion, reduce that “stuffed and sleepy” feeling, and keep blood sugar from spiking and crashing. No guilt. No rules. Just a gentle reset that helps your body feel better—fast.

Why This Works (The Science)

Walking after a meal increases GLP-1, the hormone that improves satiety and stabilizes blood sugar.
Incline or uphills tap into bigger muscle groups, improving glucose uptake so your body handles the meal more efficiently.
Even 10 minutes of movement can cut post-meal blood sugar spikes by up to 30%, which is why this reset works almost immediately.
And bonus: walking reduces bloating by stimulating GI motility. Yes, this is a scientific way of saying “you’ll feel less sluggish.”

The Workout

0:00–5:00 — Easy Warm-Up

Shake out the stiffness. Soft gate, easy pace, breathing naturally.

5:00–15:00 — Incline or Hills

Treadmill: Incline 4–6%
Outdoors: Choose a route with rolling uphills
Effort: RPE 6 (you can talk, but you’re definitely working)

This is where the digestion magic happens — big leg muscles doing what they do best.

15:00–20:00 — Flat Recovery

Return to flat or find level ground.
Just walk. Let your heart rate settle but keep moving.

20:00–30:00 — Moderate, Steady Finish

Pace up to RPE 6 again (not fast, just purposeful).
Think: “I’m finishing strong, not fast.”

Looking to Level Up?

Pick one:

Add 3 x 1-minute surges during the final 10 minutes
Increase incline to 7–8% if you’re on a treadmill
Carry light hand weights (1–3 lbs) for the final segment
Make it social and take a friend or family member out with you