Dr. Casey Means

Maybe they're not.

is stimulating glucose channels to be at the membrane all day.

Now let's take another person who works out really hard for one hour in the beginning or the end of the day.

They feel great about it.

They've checked that off their box, but they're sitting the entire rest of the day.

Yes, they have gotten the benefits from the exercise, but for a lot of that day, those glucose channels are inside the cell, not doing the work they could be doing.

So I think about these little teeny short walking breaks or push-up breaks or air squat breaks every 30 minutes or so throughout the day as me essentially inside the cell pushing the glucose channels, the cell membrane, to make them constitutively active.

It's totally different physiology, and it's so easy.

So it's not about the steps.

It's about muscle contraction regularly throughout the day.

And this has been shown out in actually more clinical research, which has taken – there's been several studies –

Two that I think are fascinating where they basically took two groups and they said, okay, we're going to have you walk 20 minutes before each meal, three times a day, 20 minutes after each meal.

So that's also three times a day or for like two minutes every 30 minutes throughout the day.

two to three minutes every 30 minutes.

All added up to 60 minutes of walking or light jogging a day.

I'm kind of paraphrasing two different studies that showed the same thing.

One was jogging, one was walking, but it was basically chunks versus short walks every 30 minutes throughout the waking day.

The groups that do the short movement regularly throughout the day, even though the total time is the same across all the groups, have significantly lower 24-hour glucose level averages, 24-hour insulin level averages.

They are metabolically healthier.

And I believe, and the research mechanistically has shown that it's because we're constitutively putting