@Fraser70 as a clinical exercise physiologist this is the intervention my scope of practice allows me to get on my soapbox about.
#EXERCISE IS MEDICINE
#WELL DONE
1 Like
Good job on staying active! Iām trying to pick out some 5 and 10ks as well.
So today I used the Gatorade and also ran 13.1 miles. Feel pretty good . also had a non fasting a1c in the doctor office. 3 months ago it was 9.7 With lots of exercise and losing most of the diet coke in my diet it is now ā¦ 5.8!! Really great news. Now to ice these sore knees and ankles and feetā¦ Lol.
2 Likes
Good for you, Johnā¦way to go!!!
T2 walkerā¦ Not a zombie, but I used to be a runner. I sprinted to the corner and back to eat up some numbers. When I traveled I used to jog up ten flights of stairs. That would eat up numbers at a great pace. That was when I ran to control my glucose. The point was to exercize till I could feel my heart beat inside my chest. Then I knew the numbers were being consumed.
I got older, slowed down and then broke my left foot, splintered the top of the tibia. We were birding the Upper Peninsula in northern Michigan and, I remember, we hiked up beautiful Porcupine Mountain and my wife raced ahead. I stopped climbing and pulled over and leaned against a tree. I just could not go on. Had it x-rayed and it was broken.
I fiddled around and finally Iām on one DPP inhibiter pill and two shots (Humalog and Tujeo) to control the sugar.
It was the getting going of the heart, until you feel it beating inside you. That is what I remember.
1 Like
Hello, John789.
Great thread here. Iām a type 2 diabetic on extended release metformin. I started walking in 2014, at 320 pounds. I lost weight via a controlled low carb diet using Medifast products, in conjunction with exercise. I eventually graduated to power walking while continuing the diet, with steady weight loss. Eventually, I started running. Iād never been a runner all my life, so it was all spanking brand new. I ran my first half-marathon on March 14th , 2015, and I havenāt looked back since.
Iāve lost 60 pounds to date, and counting. Iām off the Medifast diet now, and Iām eating a very low carb high protein diet. My endocrinologist was amazed at my blood work and weight loss, and has slashed my medication dosage considerable. My A1C which was previously out of control, at about 10.6 (if I recall correctly), is now at 6.5, and continuing to drop.
Iām still trying to find a good balance for fueling while I run my half-marathons. I started using GU gels, but Iām beginning to look at powder in liquid options like Tailwind nutrition.
Iād be grateful for any tips you could share on your fueling experience.
3 Likes
@Skyjammer
.
While I donāt promote any diets (I am a clinical exercise physiologist) I like to encourage everyone (with or w/o diabetes) that carbohydrates are the preferred fuel source to produce energy (ATP - adenosine triphosphate). We need it for muscular contraction.
If you are a runner on a low-carb diet and not engaging in resistance taking (that is activity that protects your skeletal muscle (and by the way skeletal muscle is a storage site for glucose). What fuel source is the body using to make ATP.
Most people would respond fat but that is a fallacy. The body metabolizes fat most effectively when we are asleep.
Hereās another think to think about.
What happens if you decided to stop running and havenāt engage in any resistance training activity? Where does the blood glucose go if you donāt have sufficient skeletal muscle? It stays in the blood. #NOBUENO
Hereās what I suggestā¦
Engage in resistance training activity that will improve your running ability. High reps/low resistance. This will protect your muscle tissue from deterioration. Consume high-quality complex carbohydrates. When you begin gaining more muscle tissue, your muscles will be better able to remove glucose from your blood at rest and when you run.
#KEEPONTRUCKING!
2 Likes
Still trying to figure out what to use on that long run. I definently need more than the 19 grams of carbs in the orange Gatorade that I sipped. Probably will try some GU over the next few weeks. This is similar to what will be at the aid stations. Also will probably eat oatmeal before the run.
I am just now running outside vs on the treadmill with zero incline. The hills really drive that heart rate higher. I believe in heart rate training. Much easier to control on the treadmill . Good luck with your running.
I also resistance train . Compound exercises for upper body and core exercise with body weight resistance for lower body .
1 Like
I have never been one to run on a tread mill. So outside running for me,
Not sure what GU is, but I try to find a balance from exercise and carb intake,
Not a fan of Bernstein but small numbers do work, if I carb up I fail,
Works best for me to cosume carbs as needed.
Not really into a long run, but as I am 70 now maybe a dream )
Thanks so much for your input. Youāre actually the 3rd person to suggest that I engage in resistance/strength training. Iāve started doing some body weight/ circuit training exercises, but Iāll be starting a resistance training regimen in the gym next week.
Thanks again!
1 Like
The GU gels are great, but they just take me longer to chew through due to their size. I made the switch to SportBeans recently, and I find them much easier to break-down and swallow at the aid stations. In hindsight, now that Iāve adjusted to running with a CamelBak, gel size is no longer an issue, as I have my water on hand 24/7 to help get whatever gel nutrition Iām dealing with down. Iām going to run the 11 mile BWI airport loop with my 2L camelbak with water mixed with Tailwind nutrition this weekend, and see how I do with it. I do think that Iām leaning towards making liquid nutrition ,my go-to solution for nutrition while running. It seems to be more efficient.
For exercising, I currently do runner-centric HIIT exercise sessions (mountain climbers, v-ups, etc), but strength/resistance training will commence starting next week.
Good luck with your running as well.
1 Like
When I discovered that walking 15 miles a day was no longer sufficient to manage my blood sugars, my doctor suggesting jogging. That experiment lasted one week, mostly because of all the horror stories I heard about potential injuries from running, and that I found jogging to be overly exhausting and at times painfulā¦ So instead I took up stair-walking, which I have found to be a wonderful compromise between walking and running, Going up and down 80 stairs 12 times after dinner (for a total of around 1000 steps) initially took me 45 minutes, now I am down to 25 minutes. Just thought Iād mention this in case anyone else finds that walking is not enough but are not comfortable with getting into running.
This routine actually kept me free of medications for 15 years, now in my 18th year since diagnosis of T2 Iāve supplemented with 500 mg metformin daily and have switched to a low carb diet. That should keep me alive and healthy until I reach my goal - 90 years old or bust!
1 Like
I am a T2 runner dx 7 years ago, BG 325 A1c 12.0 currently I work with a trainer and run as Much as I can.
FYI age 70ā last A1c 5.6 no medications so what would us t2 runners like to talk about. Pleases only t2ās respond thank you.
@ Skyjammer
Thanks so much for your earlier post. I thought the following guidelines might be useful to you.
FYI, they are only guidelines everyone is unique! Be well. 8))
1 Like
Since I am a T2. runner I would be sure you would contact me.
My assumption is that you are neither a T2 or a runner.
Other than that, not much to discuss
You have stil not answered the question do you support the ADA dietary standards.
Your answer please!
I would at least expect a congratulations from going from a dx. Of 12.0 to an AC of 5.6
If you are interested.
Sorry still asking for your response?
omg just read your previous post carbs are the preferred energy post
U fortunately you do not have. Clue what you are doing , so please just go away!
1 Like
Sorry for the typos but not n my life would I listen to you
By on to my healthy life )y
Fraser, I try to eat 3 meals under 60 grams carbs and 3 snacks under 20 grams. I am pretty active every day. Iām pretty good except for when I see fresh bread, cheese Danishes or Reese peanut butter cups. All forms of cryptonite to me. Congrats on your A1c success!