McCall McPhersonFounder, Modern Thyroid Clinic.

Make Strength Training Part of Your Holiday Routine

1 Dec 2025 · 1 min

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This content was created by McCall McPherson. This content was uploaded by McCall McPherson. This is a YouTube video titled "Make Strength Training Part of Your Holiday Routine" (created 2025-12-01, last edited 2026-01-30) consisting of a single-speaker segment by McCall McPherson. McCall gives fitness and metabolic-health advice recommending 30–60 minutes of resistance/weight training before large or high-carb meals to boost GLUT4 activity in skeletal muscle, increase glucose uptake for 24–48 hours, and reduce postprandial glucose and insulin spikes (citing ~20–40% reductions and a study reporting 25–30% lower post-meal glucose after 45 minutes of resistance exercise). The content is an instructional/health-advice monologue aimed at people preparing for celebrations or holiday meals.

Questions this video answers

30–60 minutes

24–48 hours

45 minutes

25–30% lower post-meal glucose compared with resting controls

Approximately 20–40% reduction in glucose and insulin spikes

Chapters

Another big one that I love and I personally can feel a significant difference when I utilize it is strength training before your big celebrations. Don't skip the gym leading up to this A single session of resistance training, even 30 to 60 minutes of weightlifting increases again glute 4 transport activity in skeletal muscle. What that means is your muscles simply absorb sugar for the next 24 to 48 hours increase. It's like a sponge. And that's what we want. The sooner, the quicker our blood sugar gets absorbed into our system and isn't freely circulating in our bloodstream, the less likely we are to develop insulin resistance, leptin resistance, metabolic dysfunction that so so frequently occurs even really early on in hypothyroid people. One study patients who or participants I should say who did 45 minutes of resistant exercise before a high carb meal had a 25 to 30% lower postprandial after eating gluc increase compared with people who took a rest day that day. If you lift about an hour before a large meal, expect a 20 to 40% reduction in glucose and insulin spikes. That's huge.