Diabete 2 arm problem
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Blogs
14 months after DX
A1c is now 5.7. Ironic how I thought my previous 5.5 was too high and how I’m thankful it’s “only" 5.7 this time around. I had concerns tied to my significant FBG rise over the last 1-2 months. More on that below.
Triglycerides/HDL ratio still below 2.0 - I don’t care much about the rest.
My glucose meter comparison with lab number on FBG - more or less the same.
My big homework assignment this time around was tied to the sudden, clear rise in FBG. I created a journal entry for it a few weeks or so ago: There has been a rather sudden and sharp rise in my FBG numbers (10-15 point rise - see graph). While many variables are in play, the main difference I’ve noticed which correlates with the sudden rise, has been a change in my daily activity. I now try to jog between 3-4 miles about 5 or 6 times a week, first thing in the morning. This started out without paying much attention to intensity, but after a scare, I started to pay more attention to intensity, at least in terms of how I feel and what my fitbit is telling me my HR is. So more recently, this is a very slow jog, almost a walking pace, and I’ve been extremely mindful of keeping the pace around 13 minutes a mile, which is not easy to do. A part of this motivation to go extremely slow is tied to a concern around over-training, cortisol, stress, etc. At this slow pace, I feel great and it seems to be okay in terms of stress (fitbit heart rate monitor, while not that accurate, shows my HR as in a safe zone). The other variables off the top of my head: Working out first thing in the morning vs. late at night. I’m a night person and used to do any sort of workout after work and in the evenings. This shift to doing a 5k jog every morning, first thing after getting up and taking an FBG reading, is different.
Not eating anything before the jog. I’m actually not hungry then. At all. But perhaps I should be eating something. I’ve been experimenting with taking a single serving of a Vega One All-in-One Nutritional Shake (which I’ve used many times over the past year for other reasons) - we’ll see if that makes any difference. Still feels odd to eat when not hungry. But perhaps it is “messing with my metabolism” - though it would be good to actually measure my metabolism to confirm.
Still doing a lot of restaurant eating and that involves new places. And even with repeat visits, there is quite a bit of exposure with regard to hidden sugars and such.
Perhaps the running is increasing my appetite? I don’t feel that it does, but perhaps that’s causing me to eat far more than I realize.
No more gym - I didn’t do much there other than walk on the treadmill for 60 minutes, but perhaps the strength training I did do - no matter how little - helped.
Eating less vegetables.
No more tennis on Friday with ex-NCAA tennis buddy #7.
The earlier trend was there around the time A and B returned and I got back on their diet and eating habits. (Skipping sugar and grains and staying more on the lower carb side, which they are pretty good about respecting.)
Increase in weight. Increase in abdominal fat. First notch on belt vs second notch. Maybe 10 pounds?
In any case, I have tried to back down on intensity in terms of per mile pace and not working out every morning or every day/evening. We’ll see. Figure this out and dialing it in is fun in a twisted way. =)
Low belly ache
Carbs versus feet
So much pain
Continuing the fast...
I'm trying Dr. Fung's fasting protocol
I hate this disease.
Carbohydrates - Nutrition or Poison???
My first blog ever in my life...
MS or RA
Let's talk about liver dumps.
I could kill for a....
One foot in front of the other, I guess...
Living the royal life
The never-ending story
Nine months after DX....
I don’t use it often, but bought a blood ketone meter instead of guessing or assuming, look at it from time to time, though nowhere near as often as my BG checks. Think about GKI too as another framework of reference.
Dabbled in nutritional ketosis with great results and working on understanding my body better to see if I can sustainably integrate more and more of that into my lifestyle vs. merely keeping it in my toolbox.
Also dabbled with some IF (intermittent fasting), but in the most mild manner (16:8) and extremely infrequently. Seems to work quite well for me in terms of zero hunger - quite the opposite actually and it freaked me out a bit when I was also able to do moderate level activity while in that state with no problems whatsoever - and low BG values. But the more I study up on this, the more I believe IF can be abused horribly via business and personal temptation, and overextended to the point where the short term benefits are not worth the long term damage.
Using the DXA scan vs. the scale and my body weight to measure changes in overall body fat percentages as well as visceral body fat percentages. DXA is infinitely better than the old school methods. I should have been paying attention when these services first came out. The results have been extremely eye opening for me personally. I only have two data points so far, but my visceral fat percentage has actually gone up while my weight has remained mostly flat and I have actually gained some muscle mass in my legs. This is not good and is the single biggest red flag for me.
Getting back on to the VersaClimber (extremely light use) but not as a substitute for my walking routines and not in large chunks. There are a number of other motivations I can’t get into here, but has always been an efficient tool in terms of floor space, convenience, and of course, cardio-efficiency per unit time here is superior to any other cardio I currently do.
Huge wake up call on my protein consumption and the fact that it can easily knock me out of nutritional ketosis - especially during this early phase where I haven’t developed a great, experienced feel for it. So still doing a lot of protein and steaks, but mindful of nutritional ketosis impact. Which is not to say that my current goal is to be in NK all the time. I should simply no longer be surprised if I’m knocked out of NK after eating a monster steak and taking a nap.
Big increase in amount of cheese and macadamia nuts eaten on an almost daily basis. This may be a problem.
Figured out how to use the “ignore this user” functionality in the forum. It’s totally not a problem in any case, and I only have a tiny, tiny number of folks on there, but it works so well and seamlessly!
No new insights on sustainability from my own data points (still way too early), but I pick up some anecdotes here and there from the collective wisdom of this forum tied to sustainability relative to the progression vs. non-progression of this disease, reversible vs. irreversible complications, and the fact that “getting older” happens to most of us. =) Live life to the fullest, maintain perspective and balance. And in The Big D context for myself - measurement, nutrition, activity, sleep, stress - the usual, though some are much easier than others. May 28, 2015 to Present My history to date of A1C and fasting blood glucose (FBG) from labs, except where noted (i.e. from my own blood glucose meter) - DX here means diagnosis. 2015.05.28 DX'd A1C at 13.2, FBG at 194 - The Wake Up Call !! 2015.06.08 [11 days after DX] FBG mostly in 80s, all below 100 2015.06.27 [~1 months after DX] A1C at 9.8 & FBG at 88 2015.08.28 [~3 months after DX] A1C at 6.0 & FBG at 87 2015.09.28 [~4 months after DX] A1C at 5.7 & FBG at 95 2015.11.21 [~6 months after DX] A1C at 5.6 & FBG at 83 2016.02.16 [~9 months after DX] A1C at 5.5 & FBG at 84 Medication: I have never taken any medication for diabetes or non-diabetes; I realize this may change significantly over time. Diet: I’ve adopted a low-to-moderate carbs lifestyle and aspire to become more fat adapted and in various levels of nutritional ketosis (including NOT being in nutritional ketosis), keeping in mind that low carb is not the same as a ketogenic diet which is not the same as actually being in nutritional ketosis. I’ve reversed my position on fats and eat a ton of fats, cheese, butter, meats, nuts, though I also try to eat a lot of vegetables, especially cabbage, broccoli, cauliflower, collard greens, brussel sprouts, spinach, and kale. I am not strictly following any given LCHF, Paleo, Atkins, or Diet X, but learning from all of them and trying to figure out what works best for me over time. My biggest revelation to date has been that for me, protein consumption in terms of the absolute amount DOES matter. Exercise: I try to perform daily, mild, but deliberate walking, or 80-100,000 steps per week on average, extremely light and infrequent strength training, and occasional but well beyond recreational intensity tennis. I am intimately familiar with HIIT and various exercise vs. training routines, but will NOT go down that path for now. That said, I actually own a VersaClimber - a time tested system that I’m very familiar with and I’ve always thought represented the best bang for the buck - but only use it a few times a week, if at all, at this point in time. Depending on my progression, as with medication, this may change significantly over time. Weight: I’ve been holding reasonably steady, but am now going to track here based off a DXA scan vs. just the scale.
Very frustrating...
Why I Relapsed
Spastic fantastic
Late night low
BCBS/DP/Neuro
The Healing Foods Pyramid Developed by UMich Gets a "C" Grade
Just take a look at the Healing Foods Pyramid. If you follow what I have been saying about the anti-diabetes diet, all we really need are the lower four levels of the pyramid.
This is not a popular opinion. Most of us love to obey the first 1.5 inches of our tongues - the salt and sweet tastes. We also love the feel of alcohol in our stomachs.
If you are a diabetic, or are very concerned about your health, you need to love your kidneys even more than your taste buds. What else about the Healing Foods Pyramid? Let's look at the 10 levels, from the base to the tip... WATER - This food guide suggests women drink 8 cups a day, and men drink 12 cups per day.
FRUITS & VEGETABLES - Five (5) servings of vegetables and 2 to 4 servings of fruit per day
GRAINS - This includes all parts of the grain - bran, endosperm, and germ. Can be had from whole grain foods, such as whole wheat bread, brown rice, and corn. The starchy vegetables, e.g. potato, have been included in this category as well.
LEGUMES - The fourth and last of the important levels of the Healing Foods Pyramid (as far as the anti-diabetes diet is concerned) is the legumes. UMICH recommends 1 to 3 servings per day. Legumes (peas and beans) are high fiber foods, and therefore, low glycemic foods.
SEASONINGS and HEALTHY FATS - The items on this level of the Healing Foods Pyramid do have some medicinal value. Included in the seasonings are garlic, onion, and other spices. Healthy fats are plant based oils, e.g. olive oil and mono-saturated or unsaturated fats.
EGGS and DAIRY - The 6th level of the Healing Foods Pyramid includes the eggs and dairy food group - your source of extra cholesterol. The anti-diabetes diet does not advocate use of this group.
FISH and SEAFOOD - Seafood items are some of the very highest sources of cholesterol. Still this food group is a significant part of some low carb diets used for weight loss.
LEAN MEATS - Poultry, beef, pork, lamb, and wild game are what the Healing Foods Pyramid builders call lean meats. In this way, you won't need to try to know what isn't lean meat.
ACCOMPANIMENTS - Alcohol, dark chocolate, and tea comprise this group. It is classified as an optional category sitting right on top of the pyramid. Alcohol, extra fat, and caffeine are definite things every diabetic would do well to avoid.
PERSONAL SPACE - This is like "whatever else you like to eat that we have not included in here" category.
On my health grading scale, this food guide gets no better than a "C". For more information and explanation for each of the recommended food categories, click on the appropriate level of the Healing Foods Pyramid at website www.diabetesdestroyer.ws/diabetics-version-of-the-ancestors-pyramid-menu .
