10 squats vs 30-minute walk?: According to longevity expert Bryan Johnson, this post-meal habit effectively controls blood sugar levels

It sounds almost too simple to be true. While most people rely on a long post-meal walk to manage blood sugar, a new idea is quietly challenging that routine. Biohacker and longevity expert Bryan Johnson has sparked fresh debate online by suggesting that something as quick as a few squats, done consistently, could be more effective than a dedicated 30-minute walk. The claim has caught attention not just for its simplicity, but for the science backing it.

According to Johnson, performing 10 squats every 45 minutes after a meal can outperform a single 30-minute walk when it comes to controlling blood sugar levels. He points to the role of the body’s largest muscle groups, particularly the quadriceps and glutes, which act as powerful glucose absorbers. By activating these muscles repeatedly throughout the post-meal window, the body is able to clear glucose from the bloodstream more efficiently than during one continuous bout of exercise. The argument is not that walking is ineffective, but that spacing out short bursts of muscle engagement may deliver better metabolic results.

What do studies say?

He backed this up with a 2024 study titled, "Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men." The research explored how breaking up long periods of sitting with different types of physical activity impacts blood sugar response after meals. 18 overweight and obese men participated in a controlled crossover study that compared uninterrupted sitting with three activity patterns: a single 30-minute walk, short walking breaks every 45 minutes, and squatting intervals at the same frequency.



The results showed that any form of movement was better than prolonged sitting, but the pattern of activity made a meaningful difference. Both frequent walking breaks and squatting sessions led to lower post-meal blood sugar levels compared to a single continuous walk. Notably, the improvement was linked to increased activation of the quadriceps and gluteal muscles, measured through electromyogram activity. These muscles, when engaged more often, were associated with a greater reduction in glucose levels in the bloodstream.

Effects of squatting

The study further highlighted that it wasn’t just energy expenditure that mattered, but how and when muscles were activated. Short, repeated bouts of movement kept the muscles metabolically active over a longer period, helping regulate glucose more effectively. Squatting, in particular, proved to be just as effective as intermittent walking, reinforcing the idea that simple, equipment-free movements can have a meaningful impact on metabolic health.


What makes this insight especially compelling is its practicality. Instead of carving out a fixed block of time for exercise, the approach encourages small, consistent actions that fit easily into daily routines. For those spending long hours sitting, whether at a desk or at home, these micro-movements could offer a more accessible way to support blood sugar control without major lifestyle changes.