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Bishop

14 months after DX

14 months after DX

 

I missed my 1 year lab appointment so I went in early this Sunday morning and got my results back this afternoon.

 

In short:

  1. Passed my urine test (Microalbumin/Creat Ratio) - which was borderline before and now well below the threshold. Will keep an eye on this.
  2. 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.
  3. Triglycerides/HDL ratio still below 2.0 - I don’t care much about the rest.
  4. 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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Eating less vegetables.
  7. No more tennis on Friday with ex-NCAA tennis buddy #7.
  8. 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.)
  9. 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. =)

Bishop

Nine months after DX....

blog-0719315001455667847.png

Just got my numbers back from the lab and hit a 5.5 for my A1C - still much higher than I thought, but given what I have been doing (or not doing), combined with a huge wake up call on my DXA scan in terms of my visceral fat situation, I cannot say I'm surprised. Lipid and metabolic panels all still good thankfully.

 

Will think through how best to incrementally address the visceral fat situation. Deep down inside, I think I've always known the answer, but need to take care around how I go about addressing it. Ugh. Such drama.

 

Anyhow....

 

Things which have changed since the last A1c reading about 3 months ago:

  1. I’ve known it for months now - in terms of not eating when not hungry - but have stuck to this a bit more noticeably, at least in my mind. I caught myself eating full meals when not hungry because it was time for breakfast/lunch/dinner/snack/party/break/meeting, and everyone around me was eating, and so on. Taking me time to get used to but is becoming far easier and I don’t think I’m hurting anyone’s feelings after I explain why. (There are a few in my friends and family circle who cook exceptionally well and are initially depressed when I’m not chowing down on their greatness.)
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. Big increase in amount of cheese and macadamia nuts eaten on an almost daily basis. This may be a problem.
  9. 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.

Bishop

My GAD65 test results….

Comments from the Doctor's Office: negative

 

Component Results

Component Standard Range Your Value

GLUTAMIC ACID DECARBOXYLASE AUTOABS 1.0 OR LESS u/mL <1.0

 

Collected: 11/21/2015 8:10 AM

Resulted: 11/26/2015 9:53 PM

 

While a positive value seems to prove one is LADA, a negative one doesn’t really seem to prove anything. So I guess I'll periodically keep on checking. Back to post-Thanksgiving carnage....

Bishop

My thoughts 6 months after DX:

  • some of my lingering worries based off decades of brainwashing around my cholesterol and diet are gone now that I've maintained a good triglyceride/HDL ratio for a good number of months and "despite" eating what I have been eating and do not really do much to move my HDL (i.e. my triglycerides are low)
  • do not know if I can, but really want to do better on my A1C and dial in my diet and physical activity - working smart, not just harder (right now, I'd give myself a C- on the working smart side of things; clearly a passing grade, but nothing to be proud of and so much more to learn, keep learning, correcting, etc. it boggles my mind in a good, fun way. just unfortunate it is in the context of such a serious condition.)
  • drastically reduced diet soda consumption (I know it shouldn't matter, but I'm okay with it)
  • protein consumption matters far more than I thought (i.e. I can eat too much protein, no question in my mind at this point)
  • portion control matters
  • eating only when hungry is far more difficult than I had anticipated, even when I anticipated it being potentially difficult, all relatively speaking (this is a #firstworldproblem of enormous size)
  • as a game and worst-case-scenario of sorts to help with A1C estimates when missing PP numbers or even for missing spikes in general, I have been playing with my data by adding extra spike values not based off an actual reading, calculating the estimated A1C, comparing to lab numbers, then adjusting the spike value, and seeing how that closed loop converges vs. not - all for fun, no extra credit involved, but no extra work involved either

All of the standard disclaimers apply - everyone is different, what works for Luke may not work for Leia, observing A leading to B doesn't prove anything, there is no cure, etc.

 

[ my boilerplate below, slightly updated, as usual ]

 

[earlier] had some mild but clear symptoms for a few months, did some exercise, symptoms went away; but was worried enough to see a doctor given what I had read online about diabetes; diet up until this point was LOADED with carbs (200+ grams of carbs per sitting quite common) and close to 100% restaurant, fast food, and all-you-can-eat catered food and snacks. DX'd with Metabolic Syndrome ages ago, but no symptoms, didn't pay attention or make changes. BAD MOVE. Last FBG on record was 83 on 2012.09.17.

 

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

 

 

Diet: low-to-moderate carbs; eat a ton; love my fats, especially given my love of hard boiled eggs, all kinds of cheeses, nuts and meat; though I try to get a lot of veggies in too; personally have found that the amount of protein does matter; much more mindful of overeating and also try to only eat when hungry; 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

 

Exercise: daily mild, but deliberate walking, or 80-100,000 steps per week on average, extremely light strength training, occasional but well beyond recreational intensity tennis; intimately familiar with HIIT and various exercise vs. training routines, but not going down that path for now

 

Medication: have never taken any medication for diabetes or non-diabetes; I realize this may change significantly over time

 

Weight: as of 2015.08.28 roughly at 190 pounds, down from an all time high of ~245 around 8/2013 this is technically the lightest I've been in since at least March 7, 2005 (the earliest records I have) - as a 6' male, given my activity level, athletic exposure, and genetics, need to figure out a reasonable steady state given my muscle mass, sustainability, and age; though more recently, given a number of the strength baselines I've used over decades, I really should turn to the good old fashioned hydrostatic torture test or better (DEXA scan), or maybe just keep track of my waist size. =)

 

On sustainability, it's way too early for me to tell. Ongoing homework, understanding, measuring, corrections, experiments, etc., especially given the progressive nature of this disease.

Bishop

Fasting Blood Glucose (FBG) since DX

blog-0486804001448039384.png

I haven't had success with posting graphs in the blog vs. the gallery, so trying an experiment here with my FBG graph. A brief annotation on certain points in time:

  • A first A1C after DX
  • B 2nd A1C (3 months after DX)
  • C new meter
  • D A1C 4 months after DX
  • E NYC Business Trip (did well overall, but one night of very bad food and timing)
  • F a few days into a mild cold but running nose ; took a large dose of Vitamin C as an experiment (though not the mega dose I've been reading about)
  • X1 really noticed upwards trend, growing concern

FBG since DX as of 20NOV2015

Bishop

It doesn’t look like I’ll be able to make as much time as I’d like to give this topic a proper post, but I did want to start with something vs. waiting for that day to arrive. A bunch of this started much earlier, but was jiggered in my mind via this post - http://www.diabetesforums.com/forum/topic/77325-finally-decided-to-read-bernstein-with-reservations/?p=939297 - which, in a nutshell, called out higher intensity training as the best way to go on the exercise front.

 

As I mentioned then, I found the article very well written and great advice in some contexts, but strongly believe it’s not the best advice in other contexts, in particular sustainability in those without the equivalent willpower [1] of Dr. Bernstein, or physical capability to safely engage in higher intensity, more efficient physical activity.

 

To be clear, there’s almost no question in my mind based off personal experience, exposure, and research over decades that higher intensity, “purpose training” [2] obtains superior results, especially per unit time. And by results, I mean the same class of outcomes as what Dr. B observes - in his case, running further, faster, having more of what he calls stamina and capacity. So the best bang for the buck in many ways.

 

But if your goal is sustainability, and not necessarily this efficiency (results per unit time, best use of our busy schedules, etc.), consider some of the downsides of prolonged high intensity training:

  1. Ability to maintain high intensity over truly long periods of time. Five years would be the absolute, obscene minimum I’d consider “long term” - it really should be measured in decades.
  2. Correlation of intensity and injury, even for those with perfect form, knowledge, experience, and so on. Ironically, I see analogies with this correlation and a variant of The Law of Small Numbers theme in his book. Big intensity, bigger potential for things to go much “more wrong more quickly” before you realize it (and “right more quickly” to be fair). =) I'm seeing a TON of this with the new Cross Fit generation at my gym. Tons.
  3. Even outside my domain of fitness and athletics, I think there’s something to be said about the longest lived populations on the planet and some of the things they have in common. None of them train in this way. Certainly nothing remotely similar to HIIT or variants. But all of them maintain a relatively high level of daily, regular, activity. Exercise or activity vs. purpose training with no analogous goals (speed, strength, stamina, capacity, etc.). [3]
  4. Lest you think I’m not a fan of efficiency or even HIIT. Quite the contrary. I think it has unbeatable usefulness in many contexts and even some analogies to periodic or 5:2 or abc fasting, jump starting xyz, and so on. I.e. where the ratio of the activity vs. the non-activity and the benefits is extremely compelling. Incredibly useful and almost irreplaceable.

I just think there’s an alternate motivation in play here, another viable option to integrate fitness into one's lifestyle, and that there are benefits beyond the great ones associated mostly with higher intensity routines.

 

In my n=1 situation, I keep intensity as one of many tools in my toolbox. And it's not an on/off situation either, there is obviously a spectrum of intensity. In general and to date however, I've gone down a far more mellow but NEAT [3] oriented route. I enjoy regular walking and using some of that time to catch up on podcasts, news, shows, learn or hear about new things, and so on. And just unwind. And while diet is my number one "go to" tool, there are certainly many benefits to physical activity that go beyond or don't even involve blood sugar levels. For some reason, I've been hitting more towards 100,000 steps per week vs. my baseline minimum which was around 88,000. Not intentional, just happens, I don't notice it.

 

--

 

And sorry about the vomit in the entry title - just a catch line given how many folks have clearly never done high intensity training or are surprised that vomiting absolutely, definitely comes with the territory. While most of this is friendly joking - you can obviously do intense anaerobic exercise without vomiting - without exception, 100% of all competitive athletes I've known over the decades experience what I'm talking about with regard to vomit and intensity. If you've never pushed this hard and crossed that line, you have NOT come even remotely close to your limits in terms of anaerobic intensity. As always the inverse or the converse are not true - you can certainly vomit and that does not mean you're exercising with intensity. Many just spend time hanging out in the aerobic zone and use a heart rate monitor to measure intensity. =)

 

And to be clear:

  1. This vomiting is not tied to the GI distress so common with distance running. Totally different root causes.
  2. You also don't have to vomit every time you engage in high intensity exercise. Or even most of the time as you become more familiar, know your body a bit better, and gain better fine control and awareness over your routines, how you feel a given day, etc. But if you do hang out in the highest intensity zones, it's just a matter of time....
  3. My current take and use (or relative lack) of intensity in my routines has nothing to do with vomiting or avoiding vomiting. It has to do with sustainability, my own observations, and my own perceived results. No scientific rigor is involved. At all.

 

 

 

 

 

 

[1] Or whatever you want to call it - I don't mean to be derogatory, merely pragmatic for the general population.

 

[2] This is another huge topic and was somewhat controversial decades ago. In short, it’s tied to training specifically for an event, season, and competing. There are elements of time, both in terms of how much time is available to prepare, along with peaking with regard to peak performance for a given schedule of events, tournament, or related scenarios. There’s also an element of specificity

 

[3] Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise.

 

<EOF>

Bishop

Four months after DX....

A bit of a delay but got around to looking up my lab results and was relatively pleased to see my A1C at 5.7 after a 6.0 reading just 30 days ago, meaning that I may be trending in the right direction, modulo margins of error, last-30-days-weights-for-A1C, etc.

 

Liver numbers are good, cholesterol is good, and my albumin/creatinine ratio is back to normal.

 

Update of my boilerplate:

 

[
earlier
] had some mild but clear symptoms for a few months, did some exercise, symptoms went away; but was worried enough to see a doctor given what I had read online about diabetes; diet up until this point was LOADED with carbs (200+ grams of carbs per sitting quite common) and close to 100% restaurant, fast food, and all-you-can-eat catered food and snacks. DX'd with Metabolic Syndrome ages ago, but no symptoms, didn't pay attention or make changes. BAD MOVE. Last FBG on record was 83 on 2012.09.17.

 

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

 

 

Diet
: low-to-moderate carbs; eat a ton; love my fats, especially given my love of hard boiled
eggs, all kinds of cheeses, nuts and meat; though I get a lot of veggies in too;
much more mindful of overeating and also try to only eat when hungry;
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

 

Exercise
: daily mild, but deliberate walking, or 80-100,000 steps per week on average, very light
strength training, occasional but well beyond recreational tennis; intimately
familiar with HIIT and various exercise (yes please) vs. training (no way) routines, but not going down that path
for now

 

Medication
: have never taken any medication for diabetes or non-diabetes; I realize this may
change significantly over time

 

Weight
: as of 2015.09.28 roughly at 190 pounds, down from an all time high of ~245 around 8/2013;
this is technically the lightest I've been in since at least March 7, 2005 (the earliest
records I have) - as a 6' male, given my activity level, athletic exposure, and genetics, need
to figure out a reasonable steady state given my muscle mass, sustainability, and age

 

Speaking about sustainability, it's way too early for me to tell. Ongoing homework, understanding,
measuring, corrections, experiments, etc., especially given the progressive nature of this disease.
Bishop

Triglycerides/HDL Ratio Trend to date....

blog-0202903001441152427.pngI used to not care as much as I should have about this ratio given my ignorance of Metabolic Syndrome end points and diabetes, esp. with symptoms I was oblivious to. Keeping an eye on this ratio being below 2.0 as well as other lipid panel results.

 

In general, a bit of a regression over the last month or so which I think showed up in my FBG and most recent A1C numbers. I know I can do better without doing something crazy and unsustainable.

Bishop

90 days since DX

Blood work:

  1. Microalbumin/Creatinine ratio elevated at 78 up from 36 two months ago. Wondering if this is due to all of the protein and experiments, or something more sinister like kidney disease and my feeling more tired recently. Will chat with the doctor about this and read up a bit too.
  2. Fasting Blood Glucose was a worry of mine given my recent trends, especially since the last time I “calibrated” against the lab, it was 83 (home) vs 88 (lab). But this time, it was 87 at the lab and 96 at home. <shrug> I have a lot of silly graphs here.
  3. A1C is at 6.0 - certainly an improvement vs. the 13.2 at DX 3 months ago, but I’d like to go a lot lower and more importantly, figure out what’s sustainable.

Some thoughts on this ~90th day after DX:

  1. FBG still okay relative to that 198 DX FBG value, which was insane and panic'd me quite a bit, along with the 13.2 A1C, but need to keep an eye on this upwards trend and upwards trends in general - Honeymoon Period, "The Easy Part", or similar effects, T1/T1.5/LADA actual DX, increasing my carb intake far too fast, too soon, and some of the other things which correlated with the start of at least one trend - being sick, that crazy fitbit challenge I did for 2 weeks, backed off on the hard boiled eggs (no good reason, I still LOVE them), stopped kale consumption, greatly reduced veggie consumption, HUGE increase in cashew consumption, no more "super" low carb days.
  2. The idea of fasting (intermittent, or whatever the terminology, where things are not drastic, yet still quite deliberate) - intrigues me more and more despite being the opposite of what some have written. I think fasting also fits my personality quite well. Will have to add that to the toolbox.
  3. Speaking of The Toolbox, haven't had to use the monster muscle groups yet and related routines (proper squats, deadlifts; compound movements, and so on). As needed. Later.
  4. Do want to think more about portion control. I feel like a pig sometimes and it just doesn't seem okay anymore. Believe this is a reasonable, sustainable change and I've noticed I actually take home doggie bags far more often. That never happened in the past.
  5. Keeping an eye on what I call my "core, functional strength" via an oversimplified proxy like my number of continuous pushups, pullups, and body squats. Nice because they are relative to body weight vs. absolute strength, and pretty mellow. Though note to self - 2 out of 3 of those thresholds should be One Hundred. At least. =)
  6. Totally forgot to keep track of something potentially more meaningful than weight, like my waist size, which has gone down enough for me to buy new jeans and forced me to buy a new belt since I was beyond the last hole.
  7. Still continuing to really ignore flexibility and stretching. Will have to work this in. Really bad things have happened before when this has been ignored.
  8. As with so many things diabetes and non-diabetes - "coming to terms" with this being a progressive, dynamic situation. Just like growing old. NBD. =)

Update of my super-signature below:

 

 

[earlier] had some mild but clear symptoms for a few months, did some exercise, symptoms went away;

but was worried enough to see a doctor given what I had read online about diabetes;

diet up until this point was LOADED with carbs (200+ grams of carbs per sitting quite

common) and close to 100% restaurant, fast food, and all-you-can-eat catered food and snacks.

DX'd with Metabolic Syndrome ages ago, but no symptoms, didn't pay attention or make changes.

BAD MOVE.

Last FBG on record was 83 on 2012.09.17.

 

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 month after DX] A1C at 9.8 & FBG at 88

2015.08.28 [~3 months after DX] A1C at 6.0 & FBG at 87

 

Diet: low-to-moderate carbs; eat a ton; love my fats, especially given my love of hard boiled

eggs, all kinds of cheeses, nuts and meat; though I get a lot of veggies in too;

much more mindful of overeating and also try to only eat when hungry

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

 

Exercise: daily mild, but deliberate walking, or ~12,000 easy steps a day on average, very light

strength training, occasional but well beyond recreational tennis; intimately

familiar with HIIT and various exercise vs. training routines, but not going down that path

for now

 

Medication: currently not taking any medication for diabetes or non-diabetes, though realize this will

probably change significantly over time

 

Weight: as of 2015.08.28 roughly at 195 pounds, down from an all time high of ~245 around 8/2013

this is technically the lightest I've been in since at least March 7, 2005 (the earliest

records I have) - as a 6' male, given my activity level, athletic exposure, and genetics, need

to figure out a reasonable steady state given my muscle mass, sustainability, and age

 

Speaking about sustainability, it's way too early for me to tell. Ongoing homework, understanding,

measuring, corrections, experiments, etc., especially given the progressive nature of this disease.

 

==

 

2015.05.28 A1C at 13.2 (DX)

2015.08.28 A1C at 6.0 (3 months after DX)

 

No medication of any kind, so far....

 

http://www.diabetesforums.com/forum/blog/256-bishops-blog/

( latest post should have most up to date details, routine, and thoughts )

Bishop

First 30 days....

Seems like this blog area is the right place for this sort of entry vs. my first post on this DF site. Yikes! (though all of you were quite accommodating and just went with the flow)

 

Anyhow, I did want to snapshot a entry after my first 30 days after DX and see how things change over time. I've already uploaded my FBG chart in my images gallery but here are some raw thoughts at Day 30.

 

 

What seems to help, at least as I look forward from today....

  1. Ultimately focusing on doing whatever it takes to be strong, supportive and to be there for my family.
  2. Considering the hardships so many others face each and every day which make my situation look like a walk in the park. Think about mom's cancer situation and how far she went with so little education, so little support, horrible doctors, and so on.
  3. My love of numbers, measuring things, hitting targets. It's a large part of we as engineers do to solve problems. Fitbit, blood works, fitness metrics, various vitals, glucose meter and carb counting - all align very nicely with this.
  4. The act of writing. Putting thoughts down on (virtual) paper, via forums, etc. - and the sense of community via WWW online forums.

What I worry about....

  1. My family worrying about me. Stress on my family.
  2. Complications. Eye problems, cancer, amputation, kidney failure, and the list goes on....
  3. Fatigue and low energy due to diet changes.
  4. Getting sick (or throwing out my back, etc.) for a long enough period where things can't be controlled as much via exercise. Perhaps diet will have to be enough. Or diet plus meds.

What seems to be working for me, or at least what resonates with me....

  1. There has definitely been a huge reduction in carbs and also almost complete elimination of junk and processed foods. That said, I like the idea of not eating as many carbs if I know I cannot work out. Eating a bit more if I feel like it and I know I will work out afterwards. Exercise cannot always overcome diet, at least given what I'm not willing to do on the exercise front.
  2. Not eating too close to bedtime. Letting my body enjoy the low BG as I sleep, even though I may encounter some DP situations. In the same vein, take a nap only after measuring a low BG level. This seems to have been demonstrated in my real-world data points.
  3. Strength training is important in terms of the pump and for building muscle.
  4. Don't let perfection become the enemy of the good enough. Can't always achieve a perfect schedule or pure sustainability. Life gets in the way. shoot happens. Need to adapt, use your creativity, intellect, and figure things out. Take what you can get, when you can get it (vs. only looking at 100% sustainable solutions) - this is especially true for exercise.
  5. If I'm going to eat more carbs, try not to mix with fat. (Though I'm reading TOTALLY conflicting data/studies on this.)
  6. Not eating if I'm not hungry (i.e. social situations, "time for lunch" routines, etc.).
  7. Okay to do short fasts. Related to the bedtime rule, but so far, I haven't done anything beyond that. Adding this here as a contrast to my prior eat-every-2-hours brainwashing.
  8. Proper management of sleep, stress, exercise, and diet seem like the way to go - the usual suspects!

 

 

 

[earlier] had some mild but clear symptoms for a few months, did some exercise, symptoms went away;

but was worried enough to see a doctor given what I had read online about diabetes;

diet up until this point was LOADED with carbs (200+ grams of carbs per sitting quite

common) and close to 100% restaurant, fast food, and all-you-can-eat catered food and snacks.

DX'd with Metabolic Syndrome ages ago, no symptoms, didn't pay attention, bad move.

 

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; routine and details below; visual graph

in my gallery

2015.06.27 [~1 month after DX] lab A1C at 9.8 & FBG at 88 ; lipid and metabolic panels 100% normal

2015.07.28 [~2 months after DX] lab A1C at x.x

2015.08.28 [~3 months after DX] lab A1C at x.x

 

Diet: low-to-moderate carbs; eat a ton; love my fats, especially given my love of hard boiled

eggs, all kinds of cheeses and meat; though I get a lot of veggies in too;

much more mindful of overeating and also try to only eat when hungry

 

Exercise: daily mild, but deliberate walking (~12,000 steps a day on average, very light

strength training, occasional but well beyond recreational tennis)- intimately

familiar with HIIT and various conditioning routines, but not going down that path for now;

that said, I do need to spend WAY more time on stretch/flexibility routines - otherwise really

bad things happen

 

Medication: currently not taking any medication for diabetes or non-diabetes

 

Weight: as of 2015.06.28 roughly at 200 pounds, down from an all time high of ~250 not that long ago

this is technically the lightest I've been in since at least March 7, 2005 (the earliest

records I have) - as a 6' male, given my activity level, athletic exposure, and genetics, need

to figure out a reasonable goal given my muscle mass, standards, sustainability, and age

 

Way too early to talk about sustainability, but so far, things have been encouraging, with minimal signs

of craving, fatigue, cheating, etc. Though being so new, all of this requires much more homework,

understanding, measuring, experiments, and so on. Also rough for me to be away from ridiculous amounts of rice,

pasta, ramen noodles, and so on. I grew up with that stuff!

 

 

 

 

 

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