OT Type 2 Diabetes

[SharpesTriumph]

Had my one month checkup last week. Doc said she was “ecstatic” about my progress which made me very happy to say the least. Said my blood pressure numbers and blood sugar number have gone down a lot in just one month. I told her I haven’t had the chance to exercise much, and she said in the first month of all the changes, that was fine. But slowly start stepping up my activity.
Said at my next appointment they will check what my “AC1” levels are to see if I’m getting better. Been a struggle, but this is exciting.
No soda or fast food now in about 5 weeks….. proud of that. Also been cutting down on the late night meals on the plane. When I do have an appetite, I am only able to eat about half of what I normally do. Half of what’s on the plate.
Not really counting sugar/carbs/fats and all that, just cutting back big time. Looking forward to some time at home to be able to get some exercise in after next week. Hope you all had a fantastic thanksgiving with loved ones and FAMS!

Great progress! Proud of you.

Couple ideas I'll throw out;

Glucose patch - aim to have lesser spikes by eating enough protein/fat/fiber at meals and avoid high glycemic index foods (white bread/pasta is one I didn't fully realize). Walk after meal can help too. The patch will give you that feedback right on an app. Then don't feel like you have to drastically limit how much you eat (difficult to maintain long term) but more just change the mix of what you eat.

Strength training - helps retain/build muscle which will raise metabolism as well as provide a spot for that glucose to go (absorbed into muscle) instead of spiking blood sugar.

 

[Phatguysrule]

Straight from open reservoirs that birds shit in and transients piss in. Not to mention the dioxins and other pollutants that fall from the sky and into those reservoirs (with no further treatment provided before it spews from your faucet). And the City of Portland wells are toxic soup, pulled from the aquifers along the Columbia River, where all kinds of industries, past and present were located, their toxic byproducts leaching into the soil and then into the aquifer. You're damned right when you say you can tell when you're drinking off the wells......so.......................still wanna argue who has the best H2O???

Well... The Willamette isn't exactly known for being pristine...

 

[Charcoal Filtered]

Congrats on making a lifestyle change. With your travel schedule, I can see how it could be challenging to stay healthy. My highest weight has been 190 and my ideal is 160. Still, it is usually the middle. It is easy to fall into weight traps and can share a few things that you might find useful.

I am definitely biased since my wife is a PCP, but yearly checkups are not just for those with chronic illness. It is a whole lot easier for a doctor to diagnose someone with years of data than it is after an emergency room visit. Finding a doctor also becomes a non-issue since you already have one. Some years we do not find anything new but that is not a bad thing. No co-pay on my physical since the insurance companies know the value of them.

As we age, our tastes and cravings change. Foods that we once thought were gross, now taste great. Some that we loved, for me soda, now are unbearable. Try foods that you once thought unbearable. Question those that have always been staples, like soda and chips. I was not a huge vegetable person till I turned 50. We will keep various cut bell peppers, cucumbers, carrots, and fruit in the fridge. Whenever we eat, we set those with our meals. Makes for smaller portions of whatever we are eating. Also would get huge cravings at night for sugar. If unchecked, I could keep eating nonstop. Had to take mental note of how unhealthy these binges were and start drinking Metamucil in the morning. It keeps me full, or at least not filling completely empty, which helps with binging. Also helps with regularity.

Sleep can also be a huge contributor to weight control. Make sure you are getting enough healthy sleep. It is easy for sleep apnea to go undiagnosed.

Travel may help with getting to the gym since most have something. It is easy to not be motivated to go to the gym if it is not physically close. I bought a Stairmaster off Craigslist that was identical to the one I love when going to the gym. Much easier to go to my bonus room than across town. With a few home workouts a week, it is easier to find the motivation to get into the gym.

Good luck!

 

[THE HCP]

Appreciate you sharing HCP and I hope your lifestyle changes work out great!

Im younger at 44 but noticed about 18 markers out of norm on recent blood tests. Also saw the rapid decline in my 79 year old Dad health and scary decline in close friend who seemed very healthy. Decided to do some major lifestyle changes last month.

For me biggest change has been consistent 7+ hrs of sleep every night. That means in bed 8-9hrs and consistent time too. In order to sleep better I don't have phone in bedroom, no TV last 90 minutes awake. Try to eat very small dinner or even skip dinner. Little water after 2pm and none after 4pm.

Diet wise making sure I get 150g protein a day. Eliminate bread, sugar, wheat, grain oils, fryed food, processed meat. Still aim for 2500+ cal per day. Olive oil and avocado oil. Nuts, berries, whole foods, chickpea, sweet potato, veggies, whole fruits, lean meats, fish, seafood.

Exercise - make sure I do sauna at 180F four days a week. All the benefits of moderate cardio and you only have to sit there. Make sure I at least do push (ie bench) pullup, and some leg work. If time more exercise.

Probably biggest change is giving up alcohol. Only been 6 weeks but I love it. Drank decent amount last 25 years.

I have pre diabetes, higher body fat than ideal at 26%, inflammation markers, low HDL cholesterol. Biological age tested at 36 (under 8 years) so some good and some bad but hoping to greatly improve my health and reduce risk of big 4 health issues (heart disease, diabetes, neurological (dementia), cancer.

Track everything with my fitbit, will do a dexa scan, will get glucose monitor patch, will do more blood work. Hope I can stick to healthier lifestyles too.

Wish everyone good health!!!

Wow! Well good luck to you…..you are way ahead of me on your diet! Sounds like you got a plan!!! I’m nowhere near that yet.

 

[THE HCP]

Congrats on making a lifestyle change. With your travel schedule, I can see how it could be challenging to stay healthy. My highest weight has been 190 and my ideal is 160. Still, it is usually the middle. It is easy to fall into weight traps and can share a few things that you might find useful.

I am definitely biased since my wife is a PCP, but yearly checkups are not just for those with chronic illness. It is a whole lot easier for a doctor to diagnose someone with years of data than it is after an emergency room visit. Finding a doctor also becomes a non-issue since you already have one. Some years we do not find anything new but that is not a bad thing. No co-pay on my physical since the insurance companies know the value of them.

As we age, our tastes and cravings change. Foods that we once thought were gross, now taste great. Some that we loved, for me soda, now are unbearable. Try foods that you once thought unbearable. Question those that have always been staples, like soda and chips. I was not a huge vegetable person till I turned 50. We will keep various cut bell peppers, cucumbers, carrots, and fruit in the fridge. Whenever we eat, we set those with our meals. Makes for smaller portions of whatever we are eating. Also would get huge cravings at night for sugar. If unchecked, I could keep eating nonstop. Had to take mental note of how unhealthy these binges were and start drinking Metamucil in the morning. It keeps me full, or at least not filling completely empty, which helps with binging. Also helps with regularity.

Sleep can also be a huge contributor to weight control. Make sure you are getting enough healthy sleep. It is easy for sleep apnea to go undiagnosed.

Travel may help with getting to the gym since most have something. It is easy to not be motivated to go to the gym if it is not physically close. I bought a Stairmaster off Craigslist that was identical to the one I love when going to the gym. Much easier to go to my bonus room than across town. With a few home workouts a week, it is easier to find the motivation to get into the gym.

Good luck!

Thanks for the info. Just trying to attack it the right way. In all honesty, still haven’t really attacked the diet side of things other than not drinking soda or any fast food. Just smaller portions so far. The dietitian said when we meet again next month it will be 2 months into this journey and she will start working on a plan with me. Thanks all you guys for sharing your process. Would love to keep this going so we can all do this together.

 

[Hoopguru]

I commend ya HCP, once you incorporate into a long term balance of diet, exercise, sleep (thats one I struggle with) and of course ,a healthy sex life, you will be rejuvenated, just like the eagle. I think the GP1, under strict doctors care is fantastic in helping people achieve something they've struggled with, for a while. And your family will be grateful for your accomplishment. Stay away from to many bananas...

 

[crandc]

Been a bad sleeper last 15 years. Had all kinds of tests and conclusion sleep specialist, neurologist, and behaviorist is ...I have insomnia.

 

[THE HCP]

The struggle is real FAMS! Quick little pitstop at my neighborhood Starbucks….. tipped my cup off the table with my protein shake in it! #BAM
Definitely gonna have a protein deficiency today!

 

[THE HCP]

Been a bad sleeper last 15 years. Had all kinds of tests and conclusion sleep specialist, neurologist, and behaviorist is ...I have insomnia.

I went in years ago to get tested for sleep apnea. Came back negative…… I think my toughest thing with sleep is just all my time zone changes. I definitely sleep better in the summer when I have more time at home. Reading about how important sleep is. Obviously I knew that, but it is quite eye opening how much your health depends on it.

 

[THE HCP]

I commend ya HCP, once you incorporate into a long term balance of diet, exercise, sleep (thats one I struggle with) and of course ,a healthy sex life, you will be rejuvenated, just like the eagle. I think the GP1, under strict doctors care is fantastic in helping people achieve something they've struggled with, for a while. And your family will be grateful for your accomplishment. Stay away from to many bananas...

Thanks for the kind words…..please more info on the bananas?

 

[THE HCP]

I think the GP1, under strict doctors care is fantastic in helping people achieve something they've struggled with, for a while.

Been doing tons of research on it. Didn’t realize how it’s out there now and being used in shady ways. Sketchy websites distributing it for weight loss only. Without even a doctors consultation.

 

[THE HCP]

Doctor said my situation is exactly what it was made for, which made me feel better. Without any history of medication use, this has been very stressful.

 

[riverman]

Doctor said my situation is exactly what it was made for, which made me feel better. Without any history of medication use, this has been very stressful.

Good Luck dude! Look forward to the day when we are calling you "Little John"

 

[Hoopguru]

Thanks for the kind words…..please more info on the bananas?

Couple a day wont hurt...but they are loaded with sugar and if you have Type 1 just be careful. I knew a dude years ago that dieted only bananas and his blood sugar went through the roof.

Potential Concerns of Overconsumption

• Hyperkalemia (Too Much Potassium): Bananas are high in potassium, which is essential for heart and muscle function. While a healthy person's kidneys can filter out excess potassium, individuals with chronic kidney disease (CKD) or those on certain medications (e.g., some blood pressure medications) are at risk of a dangerous buildup of potassium in the blood, which can cause irregular heartbeat or muscle weakness.
• Digestive Issues: Bananas contain soluble fiber. Eating several bananas daily, especially if your body isn't used to a high-fiber diet, can cause gastrointestinal discomfort, including gas, bloating, and abdominal cramps. Unripe bananas contain more starch and can sometimes cause constipation.
• Blood Sugar Spikes: Bananas contain natural sugars and carbohydrates. Ripe bananas have a higher glycemic index and can raise blood sugar levels more quickly. This is a particular concern for people with diabetes or insulin resistance, who should monitor their intake and pair bananas with a protein or healthy fat to slow sugar absorption.
• Weight Gain: Bananas are more calorie-dense than some other fruits. Consuming them in large quantities without adjusting the rest of your diet can contribute to weight gain.
• Nutrient Imbalance: Relying too heavily on any single food, including bananas, can lead to deficiencies in other vital nutrients like protein, healthy fats, calcium, and iron.
• Drowsiness: Bananas contain tryptophan and magnesium, which promote relaxation and sleep. Eating a large number in one sitting may leave you feeling tired or sluggish.

 

[SharpesTriumph]

Wow! Well good luck to you…..you are way ahead of me on your diet! Sounds like you got a plan!!! I’m nowhere near that yet.

Thanks! Yeah I'm doing great at time moment.

I've had times where I've been a disaster and had tons of junk food every day. Diet is important, being able to find something healthy but that you also find satisfying is a key. Doesn't matter if it's an "ideal" diet in theory if you find it unappealing. As you said the goal should be long term lifestyle change.

For me also doing the research to see why fast food is bad and other foods are good has helped a lot. I used to find McDonald's very appetizing. Now I find it disgusting since I know what it would do to my body. I still eat tons of meat and carbs, just healthy and good tasting sources.

 

[SharpesTriumph]

I went in years ago to get tested for sleep apnea. Came back negative…… I think my toughest thing with sleep is just all my time zone changes. I definitely sleep better in the summer when I have more time at home. Reading about how important sleep is. Obviously I knew that, but it is quite eye opening how much your health depends on it.

Yeah sleep is massively important. It's not just duration, more evidence that a consistent time each night is important too.

The time changes would be very hard. If some trips you can "keep" your body on PST that might help. Probably super hard with the late team plane.

Also need tome to wind down, lower heart rate, not have blue light before bed, etc. Again probably hard with your work being so late.

 

[crandc]

Hearing people talk about the importance of sleep sometimes makes me want to scream. It's not like diet or exercise or not smoking which I can control. I have been tested to death. My insomnia sometimes associated with stress but usually not. I can be unable to keep my eyes open, stumble into bed, can't sleep. Been told every sleep hygiene rule. I do have meds for really bad nights but won't take more than three consecutive days because they are habit forming.

I don't believe in reincarnation but if I did I would like to return as a cat and snooze whenever I feel like it. They so enjoy their naps.

 

[THE HCP]

Good Luck dude! Look forward to the day when we are calling you "Little John"

Unfortunately that’s what every woman I’ve ever been with has called me

 

[THE HCP]

Couple a day wont hurt...but they are loaded with sugar and if you have Type 1 just be careful. I knew a dude years ago that dieted only bananas and his blood sugar went through the roof.

Potential Concerns of Overconsumption

• Hyperkalemia (Too Much Potassium): Bananas are high in potassium, which is essential for heart and muscle function. While a healthy person's kidneys can filter out excess potassium, individuals with chronic kidney disease (CKD) or those on certain medications (e.g., some blood pressure medications) are at risk of a dangerous buildup of potassium in the blood, which can cause irregular heartbeat or muscle weakness.
• Digestive Issues: Bananas contain soluble fiber. Eating several bananas daily, especially if your body isn't used to a high-fiber diet, can cause gastrointestinal discomfort, including gas, bloating, and abdominal cramps. Unripe bananas contain more starch and can sometimes cause constipation.
• Blood Sugar Spikes: Bananas contain natural sugars and carbohydrates. Ripe bananas have a higher glycemic index and can raise blood sugar levels more quickly. This is a particular concern for people with diabetes or insulin resistance, who should monitor their intake and pair bananas with a protein or healthy fat to slow sugar absorption.
• Weight Gain: Bananas are more calorie-dense than some other fruits. Consuming them in large quantities without adjusting the rest of your diet can contribute to weight gain.
• Nutrient Imbalance: Relying too heavily on any single food, including bananas, can lead to deficiencies in other vital nutrients like protein, healthy fats, calcium, and iron.
• Drowsiness: Bananas contain tryptophan and magnesium, which promote relaxation and sleep. Eating a large number in one sitting may leave you feeling tired or sluggish.

Thank you! I’m having like one in the morning and that’s it. My doc said it’s better than me having a breakfast sandwich with bacon or sausage every morning like I was doing for years. Just like when I told her now on DoorDash on the road, I’m getting salads and chicken and rice instead of Pizaa and Burgers. Said there are things in the salad and the rice that isn’t good for me, but it’s WAY better than I was doing!

 

[Hoopguru]

Hearing people talk about the importance of sleep sometimes makes me want to scream. It's not like diet or exercise or not smoking which I can control. I have been tested to death. My insomnia sometimes associated with stress but usually not. I can be unable to keep my eyes open, stumble into bed, can't sleep. Been told every sleep hygiene rule. I do have meds for really bad nights but won't take more than three consecutive days because they are habit forming.

I don't believe in reincarnation but if I did I would like to return as a cat and snooze whenever I feel like it. They so enjoy their naps.

Do you have sleep apnea?

 

[Hoopguru]

I was a road warrior for 40 year and struggled to get too sleep either on the road or at home. About 25 years ago doc prescribed me ambien and it help to get too sleep. But wow, they are addictive and make you want party and eat like a hog. Worse than the blind munchies with pot. I stoped that shit eventually by weaning myself off little by little, thats was also approx 25 years ago.

 

[crandc]

Do you have sleep apnea?

No

 

[SharpesTriumph]

Hearing people talk about the importance of sleep sometimes makes me want to scream. It's not like diet or exercise or not smoking which I can control. I have been tested to death. My insomnia sometimes associated with stress but usually not. I can be unable to keep my eyes open, stumble into bed, can't sleep. Been told every sleep hygiene rule. I do have meds for really bad nights but won't take more than three consecutive days because they are habit forming.

I don't believe in reincarnation but if I did I would like to return as a cat and snooze whenever I feel like it. They so enjoy their naps.

Sorry for your struggles with that. I was able to make a number of changes and it has helped massively. It would be beyond frustrating if all the efforts I made had little results.

Not sure how I'd proceed in your case. Yes it's worth trying different protocols for something different to help. But worrying about sleep too much could actually be a major cause of not sleeping well which could become a self fulfilling prophecy.

Maybe carve out a small amount of time a month to work on sleep and then work to completely ignore thinking about it other times.

Diet, inflammation, strength, toxins, etc might be areas Id focus on the rest of the month.

Good luck.

 

[SharpesTriumph]

Hearing people talk about the importance of sleep sometimes makes me want to scream. It's not like diet or exercise or not smoking which I can control. I have been tested to death. My insomnia sometimes associated with stress but usually not. I can be unable to keep my eyes open, stumble into bed, can't sleep. Been told every sleep hygiene rule. I do have meds for really bad nights but won't take more than three consecutive days because they are habit forming.

I don't believe in reincarnation but if I did I would like to return as a cat and snooze whenever I feel like it. They so enjoy their naps.

Just to add - a big reason I talk so much about the importance of sleep is its something I overlooked for the last 20 years. My outlook on it was totally wrong. The knowledge and practices I've changed have had a huge benefit to my overall health, wellbeing, and mental clarity. Wish I knew back then what I know now.

I haven't heard anyone who now sleeps well say they wish they could go back to sleeping 4-5 hours a night.

Similar with alcohol actually - I don't know anyone who stopped drinking and said they regretted stopping.

 

[SharpesTriumph]

Thank you! I’m having like one in the morning and that’s it. My doc said it’s better than me having a breakfast sandwich with bacon or sausage every morning like I was doing for years. Just like when I told her now on DoorDash on the road, I’m getting salads and chicken and rice instead of Pizaa and Burgers. Said there are things in the salad and the rice that isn’t good for me, but it’s WAY better than I was doing!

Bananas are great, would be very rare case where I would think one in the morning is bad.

I'd just make sure you get protein, fat, and fiber. Then the sugar in fruit is fine or even good. I make sure to get fat in the morning as my vitamins/supplements need the fat to get in your body. Sometimes even do a shot of olive oil.

It's the processed sugar that is a big problem. Fruit juice extracted from whole fruits, etc.

I do make an effort to eat berries everyday. I often buy frozen for convenance. They are a superfood. But I eat other fruits too.

 

[SharpesTriumph]

I was a road warrior for 40 year and struggled to get too sleep either on the road or at home. About 25 years ago doc prescribed me ambien and it help to get too sleep. But wow, they are addictive and make you want party and eat like a hog. Worse than the blind munchies with pot. I stoped that shit eventually by weaning myself off little by little, thats was also approx 25 years ago.

Yeah if I had severe sleep issues I might start exploring medications if all else failed. But yeah I'd be very scared of drawbacks. My dad has so many damn medications he has to take and basically every one of them have side effects.

 

[riverman]

I went in years ago to get tested for sleep apnea. Came back negative…… I think my toughest thing with sleep is just all my time zone changes. I definitely sleep better in the summer when I have more time at home. Reading about how important sleep is. Obviously I knew that, but it is quite eye opening how much your health depends on it.

And I'd have thought you understood what TIPPING means in a cafe!!!!!!!! BIG FAIL!!!!!!!!

 

[BoBoBREWSKI]

WTF! How am I just now seeing this thread? Probably because I don't come to the OT section much anymore because its all depressing political shit.

CONGRATS on all your progress you fucker! Proud of you for making the hard but necessary changes to live a healthier life for yourself and your family. Stay strong and keep us updated!

Don't lose too much weight. Your wife might start not wanting and needing me anymore. sorry, I couldn't resist.

 

[crandc]

There is NO advice on sleep anyone can give that I haven't heard already.

 

[BoBoBREWSKI]

There is NO advice on sleep anyone can give that I haven't heard already.

I take half of a trazodone pill every night. sleep great.