Bryan Johnson shares a study showing ten air squats every 45 minutes reduced blood sugar spikes 14% more than a single 30-minute walk. Your largest muscles, the quads and glutes, pull glucose from your bloodstream when you use them. Frequent short bursts of movement beat one long workout.
I have been squatting too long on this information. I need to share it. Your 30-minute power walk is less effective than 10 air squats. Yes, I really said it. A randomized controlled trial just found that doing 10 squats every 45 minutes outperforms a dedicated 30-minute walk by 14%, specifically for blood sugar control after a meal. Here's how it works. Your quadriceps and glutes are the largest glucose sponge in your body. Every time you activate them, they pull sugar out of your bloodstream to use uses fuel. Doing that repeatedly throughout the day clears more glucose than one sustained effort. The 30-minute walk isn't wrong, it just is not as effective. This isn't about working harder, it's about working smarter in smaller doses more often. Your blood sugar doesn't care how long your workout was, it just wants you to get off that ass, get off that ass, just, just, just get off that ass, get off that ass, and move.
