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Introduction
This episode examines how exercise and nutrition interact to influence glycaemic control, with particular focus on the postprandial period (i.e., the hours after eating) and on “time-efficient” exercise strategies such as low-volume interval training.
Dr. Jenna Gillen outlines the physiological basis for why muscle contraction can acutely reduce post-meal glucose excursions, why repeated sessions can accumulate into longer-term improvements in insulin sensitivity, and why the nutrition context (pre- and post-exercise feeding, carbohydrate availability, and energy balance) can meaningfully alter observed outcomes.
A key translational thread is that many clinically relevant improvements may come from small, feasible doses of activity; especially post-meal walking and brief “exercise snacks” used to interrupt sedentary time.
However, the discussion considers who these interventions matter for most (and least). Postprandial glucose rises are normal in healthy individuals, whereas reducing exaggerated excursions is most relevant for those with insulin resistance, prediabetes, or type 2 diabetes (T2D).
Related resources
- Join the Sigma newsletter for free
- Subscribe to Sigma Nutrition Premium
- Become a member of Alan Flanagan’s Alinea Nutrition Education Hub
- Enroll in the next cohort of our Applied Nutrition Literacy course
- Related papers:
- Islam & Gillen, 2023 – Skeletal muscle mechanisms contributing to improved glycemic control following intense interval exercise and training
- Gillen, 2024 – Interactive effects of low-volume interval exercise and nutrition on glycemic control
- Govette & Gillen, 2024 – At-home bodyweight interval exercise in the fed versus fasted state lowers postprandial glycemia and appetite perceptions in females
- Schleh et al., 2020 – Energy Deficit Required for Exercise-induced Improvements in Glycemia the Next Day
- [02:42]Dr. Gillen’s research focus
- [04:11]Understanding glycemic control
- [10:07]Fasted vs. fed state exercise
- [11:10]Post-meal exercise benefits
- [20:10]Low volume interval training
- [26:27]Interval training and blood glucose
- [31:29]Energy balance and insulin sensitivity
- [36:32]Exercise and nutrition interactions
- [40:11]Practical exercise recommendations
- [43:56]Key ideas segment (Premium-only)
Guest Information
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Her academic training includes a PhD in Kinesiology from McMaster University, followed by postdoctoral fellowships at the University of Michigan’s School of Kinesiology and at the University of Toronto.
Her research focuses on carbohydrate and fat metabolism, exercise-induced improvements in metabolic health, sex-based differences in exercise metabolism, high-intensity interval training, and how nutritional strategies can modify exercise adaptation.
Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.
Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Introduction to this Episode
This episode examines how exercise and nutrition interact to influence glycaemic control, with particular focus on the postprandial period (i.e., the hours after eating) and on “time-efficient” exercise strategies such as low-volume interval training.
Dr. Jenna Gillen outlines the physiological basis for why muscle contraction can acutely reduce post-meal glucose excursions, why repeated sessions can accumulate into longer-term improvements in insulin sensitivity, and why the nutrition context (pre- and post-exercise feeding, carbohydrate availability, and energy balance) can meaningfully alter observed outcomes.
A key translational thread is that many clinically relevant improvements may come from small, feasible doses of activity—especially post-meal walking and brief “exercise snacks” used to interrupt sedentary time.
However, the discussion considers who these interventions matter for most (and least). Postprandial glucose rises are normal in healthy individuals, whereas reducing exaggerated excursions is most relevant for those with insulin resistance, prediabetes, or type 2 diabetes (T2D). The episode also highlights emerging evidence and open questions around sex-based differences and the need for more mechanistic research in women across the lifespan.
