Seven Months Later – March 2017

It has been seven months and I am still doing well on this diet.

Total weight loss has been almost 70 lbs. Weight loss is slower now but I’ve either been dropping or steady for the past couple of months. My goal weight is still 50 lbs or so away.

Nuts seem to be my weakness. I can eat a 10 oz container of Macadamia nuts (at 2200 calories) and still want more. I have managed to stay keto every day for the past 7 months with no cheat days. I know what would happen if I cheat.

I have not been bike riding since I got the new trainer three months ago. I have done zero exercise but I have been a lot more active since I am so much lighter. I am considering starting to ride the trainer to get ready for the summer.

I hired a housekeeper to do a deep cleaning but have been able to keep the house cleaner generally now since I have more energy.

Blood sugar numbers have been great as well. Still taking Metformin (when not extended fasting). Blood sugar numbers have been in the 100-110 range except in the early morning when they are typically about 10 points higher.

I still do OMAD (One Meal a Day) intermittent fasting.

I am going to start another extended fast today. Last two were 10 and 9 days. I’d like to make it another 10 days this time.

Move More (reprinted from Aug 2016)

Get some aerobic activity can translate into “get off your lazy behind” to some people. I am one of them. Now if I’m more than 100 lbs overweight how easy is it for me to get more exercise? Now suppose I’m eating all three recommended meals and suffering the insulin rise that comes with those meals.

I propose this idea for those who tell me to get more exercise. They need to strap a 120 lb weight on their back and hop on the stair machine or the elliptical. Because that’s what it is like when I get on one of those machines. My pulse rate goes up when I get up to walk to the bathroom. My guess is that my muscle mass is as much as most skinny people. How many of them can walk a mile with a 120 lb weight strapped to them?

I’ve only been on this Intermittent Fasting “diet” for about 10 days but I have a lot more energy. I can’t stay in bed long and I am awake late. I actually cleaned up my kitchen for the first time in 2 years. I cleaned out my living room and hauled a bunch of old bottles to the recycling center today (I am on a week stay-cation with the kids). Most of my house looks like I am no longer a hoarder (a joke not intended to insult those with the real condition).

When I lost 70 lbs back in 1997 I was able to do a lot of physical activity. I rode my bike and roller bladed around the neighborhood (my age at the time was upper 30’s). I long for the day when my body isn’t so pulled down by gravity that I moan to get up.

Benefits of Exercise

It is known that exercise lowers insulin resistance (Acta Med Scand Suppl. 1986;711:55-65. Effects of Exercise on Glucose Tolerance and Insulin Resistance . Brief review and some preliminary results Effects of exercise on glucose tolerance and insulin resistance. Holloszy JO, Schultz J, Kusnierkiewicz J, Hagberg JM, Ehsani AA.). From that page.

Preliminary results are presented in this paper showing that prolonged, strenuous and frequent exercise can also completely normalize GT by decreasing resistance to insulin in some patients with mild non insulin dependent diabetes mellitus (NIDDM) and in some individuals with impaired glucose tolerance (IGT).

What constitutes prolonged, strenuous and frequent exercise? The abstract continues:

The amount of exercise required to normalize GT in such patients appears to be in the range of 25 to 35 km per week of running, or a comparable amount of another form of exercise, performed on a regular basis.

That is 15-21 miles a week. I wonder how many years it would take to work up to that level if exercise? At 4 days a week, that’s running 4-5 miles a day. I am sure there are people who can and do that but really? The level of exercise it would take for a non-mild T2D to reverse their condition is pretty extreme. How many people are able to keep that up over their lifetime without some injury which stops the running?

Add to that their statement:

Exercise appears to be effective in normalizing GT only in patients who still have an adequate capacity to secrete insulin, and in whom insulin resistance is the major cause for abnormal GT.

I wonder how much my pancreas still can make? I guess I will find out as I lower my external Insulin.