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Mark Hyman, M.D.@drmarkhymanX

A recent study found that doing 10 bodyweight squats every 45 min during an 8.5-hour period of sitting, is more effective for blood sugar …

what it claims

Performing 10 bodyweight squats every 45 minutes during a sedentary workday is more effective for regulating blood glucose than a single 30-minute walk.

holds up

This advice is based on a study published in Medicine & Science in Sports & Exercise (2022) examining the impact of 'active breaks' on metabolism.

noli's read

This advice is based on a study published in Medicine & Science in Sports & Exercise (2022) examining the impact of 'active breaks' on metabolism. Research confirms that interrupting sedentary behavior with frequent short exercises is superior to a single exercise session for limiting postprandial glucose spikes. This is a controlled observational/interventional study (RCT) that demonstrates real efficacy for blood sugar management. However, the claim may be perceived as slightly exaggerated if it implies that squats completely replace the cardiovascular benefits or overall energy expenditure of a prolonged walk. Science firmly supports the idea that the frequency of movement is a key factor for metabolic health, making this advice highly relevant for sedentary individuals.

the sources

Claimed by Mark Hyman, M.D. Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: B

Effect: postprandial glucose AUC with 5-min walk every 30 min — -11.8 mg/dL·h
Measured on: acute crossover lab trial, n=11 (Diaz); meta of similar acute trials (Buffey)

Mechanistically solid but tiny acute trials — present as "a good habit with lab-demonstrated short-term effects", never as a proven mortality intervention. WHO explicitly declined to set a numeric sitting threshold.

Mark Hyman, M.D. in the Register140 claims graded · solidity 73/100See their record →

More from Mark Hyman, M.D.

Test your lipoprotein (a) or Lp(a) level at least once—a genetic heart health risk factor that affects 1 in 5 people and varies little with lifestyle—in order to adjust other modifiable wellness parameters if necessary.

mixedMark Hyman, M.D.

Integrate walking regularly into your daily life, even in short 10-minute sessions, to significantly improve your metabolic and overall health (blood sugar, circulation, brain, stress, and mitochondria), as consistency is more important than performance.

holds upMark Hyman, M.D.

To optimize blood glucose and stabilize energy, it is recommended to start the day with a high-protein breakfast, consume fiber (vegetables) and proteins before carbohydrates during meals, and take a light walk immediately after eating.

holds upMark Hyman, M.D.

Others on this

Cutting how often you eat (intermittent fasting) lowers insulin, which does make it easier to tap into fat stores — but it isn't a more powerful shortcut than simply eating less overall.

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Adding fiber to your diet helps keep insulin in check, a point that matters especially for women over 40 going through perimenopause, a stage when insulin sensitivity naturally worsens.

holds upMerri Maven

Moving within 30 to 60 minutes after a meal (walking, calf raises, squats, even doing chores) lowers the glucose spike that follows, without going through an insulin rise, contracting muscles take up glucose through an insulin-independent pathway.

holds upGlucose Revolution

Noli has read similar claims

Other advice in the Register that leans on the same research.

Regular exercise is not always sufficient to negate the harmful effects of a sedentary lifestyle if one remains seated for the rest of the day. To preserve vitality, it is necessary to combine athletic activity with active and regular movement throughout the day.

holds upMarine Lorphelin

Performing 15 repetitions of a quick and simple physical exercise at home after returning from work can compensate for the inactivity of a sedentary office day.

mixedLucile Woodward

The community suggests that strengthening exercises targeting the posterior chain and adjustments to body awareness (mental imagery) can actively correct postural deviations caused by prolonged sitting.

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