Forget walking after meals: Anti-ageing influencer Bryan Johnson does this '10-count' exercise for blood sugar control & weight loss

Bryan Johnson, the well-known anti-ageing influencer and US tech entrepreneur, has stirred fresh debate online after claiming that performing just 10 squats could be more effective than a traditional 30-minute walk after eating.

Sharing insights from a 2024 study on social media platform X, Johnson challenged long-standing advice around post-meal walking, suggesting that short bursts of high-intensity movement may offer greater metabolic benefits.

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“10 squats beats a 30-minute walk. For blood sugar control after a meal, doing 10 squats every 45 minutes outperforms a dedicated 30 min walk by 14 per cent.”

The Science Behind Squats and Blood Sugar

According to Johnson, the effectiveness of squats lies in activating the body’s largest muscle groups.

“The mechanism: your quadriceps and glutes are the largest glucose sponge in your body. Activating them repeatedly clears more glucose than one sustained effort. The 30 min walk isn't wrong, it's just not as effective.”

The idea is simple: engaging larger muscles like the quadriceps and glutes helps the body absorb glucose more efficiently, potentially improving blood sugar regulation after meals.

Study Highlights: Movement Patterns Matter More

The claim is based on a 2024 study titled “Enhanced muscle activity during interrupted sitting improves glycaemic control in overweight and obese men.”

However, Johnson later clarified that the key benefit was not limited to squats alone.

“To be precise: the 14 per cent advantage belongs to interrupting sitting every 45 minutes, not squats specifically. Short bouts of walking every 45 min performed the same as squats on AUC. The win is the pattern.”

The study found that frequent movement breaks, whether through squats or short walks, were more effective than a single longer session of exercise when it comes to managing blood sugar levels.

Why Sitting Less Could Be the Real Game-Changer

Researchers noted that breaking up long periods of sitting with activity leads to improved glycaemic control, particularly in overweight and obese individuals.

These benefits are believed to stem from:

• Increased muscle activity during frequent movement
• Improved glucose uptake by active muscles
• Reduced metabolic impact of prolonged sitting

In essence, it is not just what exercise you do, but how often you move that matters.

Social Media Reacts: A Practical Alternative?

Johnson’s post quickly gained traction online, with many users welcoming the idea as a practical alternative to long walks.

“So simple yet incredibly effective,” one user wrote.

“If you don't have time to walk right after eating, this is a good alternative,” added another.

“Walking for 30 minutes once a day and then sitting for 8 hours doesn’t fully protect your metabolism. Getting up every hour for squats makes more sense,” a third commented.

Squats vs Walking: What Should You Do?

While the debate continues, experts broadly agree on one key takeaway: regular movement throughout the day is crucial for metabolic health.

Whether it is:

• A brisk walk after meals
• A few squats every hour
• Or simply standing and stretching regularly

Consistency and frequency appear to be more important than duration alone.

Bryan Johnson’s comments highlight a growing shift in fitness thinking, from long, single workouts to frequent, short bursts of activity.

While a 30-minute walk remains beneficial, incorporating quick movements like squats throughout the day could provide an additional edge, especially for those with sedentary lifestyles.

The message is clear: don’t just exercise, keep moving.

Disclaimer: This article is based on claims shared on social media and is intended for informational purposes only. It should not be considered medical or health advice. Always consult a qualified healthcare professional before making any changes to your diet, exercise, or lifestyle.