Try the "soleus push-up" while you sit today—especially after meals.
❓️ Why: The soleus—a deep calf muscle—is uniquely good at pulling glucose and fat out of your bloodstream to burn for fuel, and it can keep doing so for hours without tiring. In a 2022 study, researchers found that a simple seated movement they call the "soleus push-up" improved the blood-sugar response by about HALF and meaningfully lowered the insulin needed over the three hours after a glucose drink. This is EASY, free, and remarkably effective, based on this study.
💪 Commit: "Today, especially after meals, I am going to do soleus push-ups while I sit."
🦵 How to do a soleus push-up:
It’s essentially a seated calf raise! 👇
Sit with both feet flat on the floor, knees bent at about 90 degrees
Keep the balls of your feet planted and lift your heels as high as you comfortably can
Lower your heels back down, then repeat in a steady, rhythmic motion
It should feel easy, almost effortless—this is gentle, continuous movement, not a hard workout
Keep it going while you work, read, or watch something—aim to sustain it for a stretch of time (start with 10–20 minutes and build up to doing them for hours)
The author of the scientific paper about soleus pushups has a demo video here.
💡 A few notes:
This is different from a standing calf raise, which is a brief strength move. The soleus push-up is a light, continuous activity you can keep up for a long time while seated—that sustained, easy motion is exactly what makes the muscle such a steady glucose-burner.
It's most useful when your blood sugar is rising, so right after meals is ideal.
Do it anywhere you're already sitting: at your desk, on calls, on the couch, on a plane.
✅ When you complete this spark, feel free to reply to this email and let my team know!
📖 Learn more:
Good Energy — muscle contraction clears glucose from the blood (the GLUT4 pathway)
Have a wonderful day!
Dr. Casey
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