Bio-Hacks with Coach Sam || Intro & Bio-Hack #1 – Walking after each meal

Hey CFA,

Today starts a new series called the

“5 Bio-Hacks You Should Pay Attention To.”

Over the coming weeks, i will dive into proven ways to upgrade our health and performance.

I’ll wrap up week 6 with a recap and some implementation examples.

💡 First up,

Bio-Hack #1: Walking for 5-10 minutes after each meal.

This simple routine isn’t just a digestive aid; it controls blood sugar levels and increases overall daily activity. A study by the American Diabetes Association found that brief, post-meal walks drastically reduced blood sugar spikes in type 2 diabetics. Over time, this small change can impact your metabolic health, even if you aren’t struggling with insulin resistance. You’ll process carbs better and have more level energy and mental acuity.

This week, I challenge you to take this step (pun intended!). Just 3x ten-minute walks a day after breakfast, lunch, and dinner can yield about 3-4k more steps, which will have a measurable impact on your body composition too.

Let’s see how this small change impacts your well-being.

See you next week with Bio-Hack #2.

Until then, walk on.

-Coach Sam