14 Seconds to a More Efficient Metabolism.
This is cool: A new study shows that doing 10 bodyweight squats for every 45 minutes of sitting does more to improve your blood sugar regulation in a day than taking a 30-minute walk.
Here's the study and here's Dr. Rhonda Patrick breaking it down for you.
I timed myself doing it and it takes about 14 seconds.
Ok, this is a jump squat, but all you have to do is a regular squat. Here’s a quick, free video on exactly this topic!
Why does that matter?
Because excess glucose in your bloodstream that's NOT used by your muscles, brain, and cells will be stored for future use as fat and/or can be used to feed cell proliferation, or sometimes abnormal cell proliferation (which is another way of saying that excess glucose can lead to the proliferation of cancer cells).
Side note: having a lot of muscle means you can effectively utilize more glucose, even at rest. Just throwing that out there.
Unused glucose getting up to no good in your body is what leads to metabolic illness.
And gang, 1 out of every 3 Americans has some form of metabolic syndrome.
This is not necessarily a weight-related condition. At all. Millions of people who are considered healthy in terms of weight *also* have metabolic syndrome. Something to think about if movement hasn't been a priority lately (I've been there!).
I used to believe that if I couldn't do a full workout, what's the point?
Then I had kids, a business, limited childcare, and honestly, a lack of motivation. I mean, fitness is my job, but I just didn't *feel* like moving, and that lasted for months.
In December of 2023, I decided to create something based on what I thought I could actually handle—2 ten minute workouts a day for 21 days—and dudes, it worked.
I got stronger and my endurance improved noticeably. (That program is called 21 Days to Make a Habit, btw).
More importantly, I fell in love with movement again. You know that feeling when you really love being sore? Yep, that.
I mention this because, per the study above, the small habits we adopt add up to significant shifts if we apply them consistently.
And small habits are a phenomenal gateway to big things!
Think about this: If you do just 4 ten minute workouts a week, that's 34.5 hours of exercise in 52 weeks. Definitely not nothing! Think about all the skills/strength/mobility you could gain with 30+ hours of movement in a single year...
Of course, the hardest part is just starting. So let's all start right now, k? It doesn’t really matter where you are (maybe not in line at the grocery store, but the parking lot is totes fine)—Just get up and start squatting. It'll take you less than a minute for a major impact.
XO,
