There is something I love so much about the human body: how quickly it responds when we begin giving it what it needs.

Sometimes the shift doesn’t require something complicated.

Sometimes it looks like putting on your shoes after dinner and going for a walk.

Over the last couple of months, I’ve intuitively felt that an after-dinner walk was something my body, mind and soul needed. I’ve had a morning walking practice forever, but the evening walk is relatively new for me—and I am loving it.

And there’s some fascinating science behind why this simple practice can be so powerful.

Your muscles can help clear glucose after a meal. Read that sentence again.

When we eat, particularly a meal containing carbohydrates, glucose enters the bloodstream. One of the simplest things we can do afterward is move our muscles.

Walking gives those muscles somewhere to put some of that circulating glucose.

Research has found that even relatively short walks after meals can help reduce post-meal glucose excursions. In one study, three 15-minute walks each day performed after meals improved 24-hour glucose control, and the post-meal walks were particularly effective at reducing the rise in glucose following dinner.

Think about how beautifully simple that is.

Eat. Then move.

You don’t need a gym.
You don’t need special equipment.
You don’t need to turn it into an intense workout.

Just walk.

That movement also supports circulation, cardiovascular fitness, metabolic health, and digestion while giving your body a gentle transition out of the meal and into the rest of your evening.

And walking itself has another beautiful association: better sleep. Research on walking and exercise has found benefits for several aspects of sleep, and gentle evening exercise does not appear to interfere with sleep for most healthy adults.

But for me, the benefits of my after-dinner walk have gone far beyond metabolism.

It has become my second pocket of “me time.”

My morning begins with my hour with God/the quantum field, study, and connection. Then it’s breakfast, packing lunches, getting my kids ready and off to school—and after that, I take my morning walk before moving into the work and service of my day.

But after dinner?

If you have children, you know that after dinner is not exactly an empty window waiting to be filled. 😂

There’s cleanup. There are dishes. Homework might not be done yet. There are bedtime routines. There is life.

The window doesn’t appear. You have to create it.

So lately, I’ve been creating it.

Sometimes I use my evening walk simply to ponder my day, witness patterns, commune with Spirit for guidance, clarity, or higher learning. Sometimes I rock out to music. Other times I listen to teachings, podcasts or educational content. I’ve been deeply interested in Hermetic medicine lately, so sometimes this walk becomes another opportunity to nourish my mind while I nourish my body.

And I’ve realized something:

This isn't just another opportunity to exercise. It’s another opportunity to return to myself.

As parents, caregivers, business owners and people with full lives, so much of our day can be devoted to other people.

I love having this little pocket of time when no one needs anything from me.

And sometimes I invite my kids and husband. A family walk after dinner is wonderful too. But most nights the kids are happily playing and say, “No, thank you,” and that’s perfectly fine.

I love me some me time. ❤️

So this week, I want to invite you to experiment with something incredibly simple:

After dinner, take a 15–20 minute walk.

Longer if it feels wonderful.

It doesn't have to be strenuous. Walk briskly if that feels good in your body, but don't let speed become the reason you don't go. A slow, peaceful walk is infinitely more useful than the walk you never take because you thought it had to be a workout.

Notice what happens.

Notice your digestion.

Notice your energy.

Notice how you feel emotionally when you return home.

Notice your sleep.

And notice what happens when, instead of thinking of the walk as another thing you have to do, you begin thinking:

This is 20 minutes I get to give to myself.

Fresh air. Movement. Circulation. Oxygen. Reflection. Music. Learning. Prayer. Family connection. Solitude.

Whatever your soul needs that evening.

Small choices repeated consistently can become extraordinarily powerful signals to the body.

Your body is listening.

Your body is responding.

Your body is designed to heal.

You are Divine Technology.
You are Divine Intelligence.

To your health and vitality, my friends,

Dr. Blythe Metz-Mandmets

Metaphysician, Author, Creator of The Principles Program and the Self-Healing Design System
www.BlytheNaturalLiving.com

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