you can probably cut your glucose down with squats

We are a community that knows how to grind.

We work hard, we show up, and we carry the weight of everybody.

But while we are busy "securing the bag," we are often wrecking our bodies.

Most of us spend 8 to 9 hours a day sitting.

We sit in traffic, we sit at desks, we sit in Zoom meetings, and then we sit on the couch because we are too exhausted to move. And I get it. I’m a mom, a wife, and a nurse practitioner. I know what "tired" feels like deep in your bones.

But I also get that, when we sit for too long, our blood sugar pools, our insulin spikes, and our metabolism basically goes to sleep.

For Black and Brown communities, where diabetes and hypertension hit us harder and faster, this is a fire we need to put out.

And we don’t need an hour in the gym to fix it. You just need a "Snack."

The Science: Your Legs are a Sponge

Think of the large muscles in your legs (your glutes and quads) as a giant sponge.

• When you move: You "squeeze the sponge," and your muscles soak up the sugar from your blood to use as fuel.

• When you sit: The sponge dries up. The "pores" close. The sugar stays in your blood, wreaking havoc on your vessels and spiking your insulin.

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We used to think you needed a long workout to open those pores. But new evidence from the American Diabetes Association (ADA) says otherwise. You have two options to fix this, depending on how your day looks.

Option A: The "30-Minute Reset" (Best for Desk Jobs)

This is the standard that will keep your metabolism going all day. The goal is to never let the sponge dry out.

The Metric: 5 Squats every 30 Minutes.

The Vibe: Low effort, high consistency.

You are not trying to build a booty here (though that’s a nice bonus). You are trying to empty the sponge.

Your Schedule:

• 9:00 AM: Clock in.

• 9:30 AM: 5 Squats (Takes 30 seconds).

• 10:00 AM: 5 Squats.

• ...Repeat until 5:00 PM.

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By the end of the day, you will have done ~80 squats without ever changing into gym clothes or breaking a sweat.

Option B: The "Meal Defense" (Best for Busy Meetings)

Can’t stop every 30 minutes? Too many Zoom calls? I got you.

You can use squats as a "fire extinguisher" specifically for your meals.

The Metric: 3 Sets of 10 Squats (30 total).

The Timing: 20 Minutes after you eat.

Why wait 20 minutes? Blood sugar doesn't spike immediately. It peaks about 30–60 minutes after you eat. If you squat 20 minutes after lunch, you are intercepting that sugar right as it hits your bloodstream, forcing it into your muscles before it can spike your insulin.

Your Schedule:

1. Eat Lunch.

2. Wait 20 mins (answer emails, make a call).

3. Do 10 Squats. Rest for a minute.

4. Do 10 Squats. Rest for a minute.

5. Do 10 Squats. Done.

"But Mary, people are watching!"

If you are in a suit, a skirt, or a cubicle where squatting feels awkward, just do it differently:

1. The "Bathroom Tax": Every time you go to the restroom, do your squats in the stall before you wash your hands. No one sees it but God.

2. Seated Calf Raises: While sitting at your desk, keep your toes on the ground and bounce your heels up and down aggressively for 1 minute. It pumps blood and activates the lower leg.

3. The Printer Lunge: Dropped something? Need to check the printer? Do a slow lunge to pick it up. Make it look like you’re just being thorough.

Grace Over Guilt

Look, we live in survival mode. Some days, you will be in a 2-hour meeting, and you can’t move. You will miss a block. That is okay.

Do not try to "make up" the missed squats by doing 50 at once. That defeats the purpose. The goal isn't punishment; it's rhythm. Just catch the next wave.

The Bottom Line

We are trying to break generational curses of diabetes and heart disease.

Sometimes that looks like big changes, but often, it looks like 5 squats on a Tuesday morning.

You are stewards of these bodies.

Let’s keep them running.