Bryan Johnson Suggests Simple Squat Routine for Improved Blood Sugar Control

A new fitness claim by tech entrepreneur Bryan Johnson has ignited discussion in the health community, as he suggests that short bursts of high-intensity exercise—like performing just 10 squats—may be more effective for metabolic health than a traditional 30-minute walk.

Known for his ambitious anti-aging initiative “Project Blueprint,” Bryan Johnson recently shared that performing quick, repeated sets of squats throughout the day can improve post-meal blood sugar control more efficiently than a single extended walk.

According to him, doing 10 squats at regular intervals could outperform a 30-minute walk by a noticeable margin when it comes to regulating glucose levels.

The argument centers on how the body’s largest muscle groups function. Johnson explains that muscles like the quadriceps and glutes act as a “glucose sponge,” absorbing sugar from the bloodstream when activated.

Short, intense muscle contractions demand immediate energy, which may help clear glucose faster compared to lower-intensity, steady activities like walking.

While the idea is gaining attention, many health professionals still support walking as a safe and accessible way to manage blood sugar—especially for beginners or those with limited mobility.

However, resistance-based movements like squats are also widely recognized for improving muscle strength, insulin sensitivity, and overall metabolic health.