Tweeking the Diet. It's a puzzle & a half, depending on what you read, & where you read it.
This being my first blog entry on the site I'll try to explain my complicated one person medical trial on myself, as I've waded through all of the nutritional literature and couldn't find one study that had been tested to bring insulin resistance down, using ketosis, but not eliminating on-starchy carbohydrates. So this will already have people scratching their heads!
So let me explain. On one side of my family, an uncle died as a result of Haemochromatosis (Blood/Iron issue) which you are supposed to test family members as a standard screening procedure, which hasn't been done yet! My father developed Type 1 Diabetes which I managed with the head Diabetic consultant in Hertfordshire, after he, unfortunately, had stomach cancer & the resultant care before he was allowed to come home after a serious operation to remove 2/3rds of his stomach.
Now I befell an accident where someone I was working with dropped something on my right foot, ripping a large amount of flesh from my right ankle, making me immobile since December 2017. And in May this year because of the chronic pain caused by the injury, thanks to hypercortisolism, it induced Type 2 diabetes!!!
So, with that background, being injured, on painkillers, and unable to exercise, I decided to investigate ketosis, via intermittent fasting as a serious viable option. I mean, I felt better as a result of not eating, and ate mainly whole foods, with potato & brown rice, but on the 8th of May my glucose levels in my urine were 101mmol/L. When the doctor told me I knew what was wrong immediately. I think my reaction was "Oh my god".
So I set down a plan to reduce the blood glucose, and improve insulin sensitivity, but with a possibility of Haemochromatosis in the background, I went off to see if I could work out diet plan that was anti-inflammatory, that reduced my chances of various medical conditions, and fit in with the best medical data that was currently available through the medical community.
At this point, people will be thinking, oh Ketogenic, eggs, bacon, lower triglycerides, olive oil, butter, cheese or Low Carb Vegan or one off the myriad of other ridiculous diets that are out there, coupled with lifting weights or jogging. "Better watch those carbs", yeah I know.
So with the medical literature in hand, knowing my triglicerides were too high, and my ferritin test came back over double what I should be, stop #1 was '"Processed & Unprocessed Red Meat Consumption & the Risk of Heart Failure: A Prospective Study of Men" which when reading the study & looking at my potential iron levels, meant chowing down on red meat, either processed or unprocessed, was a very bad idea.
Coupled with the "American Heart Association Presidential Advisory Dietary Fats & Cardiovascular Disease" recommending replacement of certain types of fats and the dramatic effect it was going to get complicated. I could tell!
So I researched the better types of fats, and excluded all the trans/hydrogenated and basically terrible fats that are available everywhere, present in fried food, restaurants, supermarkets. On the better end are Olive Oil & coconut, but better to exclude them as oil, but eat the foodstuffs.
I turned out the best types were Avocados and those found in simple foods like Macadamia nuts, Walnuts, Pecans, with all sorts of nuts & seeds that were basically not dipped in oil and roasted and covered in salt. Massive shock, I know. But best of all they are not all absorbed when eaten, and with the satiety dealt with, combined with the effects of various beans and their blunting of insulin response, a plan slowly started to gell.
Then it was a case of going through and making sure all the other food wasn't like such 'high glycemic' but more importantly had lots of fibre. I was a bit disappointed to be giving up certain types of fruits as I was facing the prospect of ditching white rice, and bread.
Now that coupled with the puzzle of reducing the fat in animal tissue lead me to look into high protein diets and the trouble kidneys have dealing with it, so the traditional meat/egg/cheese keto diet was looking at a recipe for an early cardiac event for me!
So, I looked at the benefits of a plant-based diet, and then looked and was surprised to find with all the diet books and medical trials conducted nobody, and I mean nobody had studied a higher fat/vegetarian type diet, that was in the medical or nutritional journals.
So it's a case of out with the meat & dairy & oil, and more avocado & nuts to get the required calories alongside the various other commonly available veggies & berries to keep the insulin spike low.
That was quite a puzzle, but then there's "Low Carbohydrate-High Protein Diet & Long-Term Survival In A General Population" by the European Journal of Clinical Nutrition". Turns out there's a 22% increase in all-cause mortality if you go low carbohydrate entirely. It gets even worse if you've had a cardiac event, the number rises to over 53%.
So the puzzle gets even more complicated, but there was further good news when reading the "AMA's Low Carb Diet from Animal Sources & Mortality" that "An increase in adherence to a plant-based LCD was not associated with lower all-cause or cardiovascular mortality".
So at this point, I'm sure I'm on the right track, out with any remaining processed foods & tweak the food to blunt insulin response while ensuring the DHA, and everything else the body needs would be taken care of by diet alone. The only exception was mandatory B-12 supplementation with B-12.
So technically I've a higher amount of healthy fat to eat to help with insulin resistance, then gradually bring in more unprocessed carbohydrates while keeping insulin low, or at least reliably under the reference level of 48mmol/L but with no idea how low the level can be pushed, as there have been no studies crossing this divide.
So to help with the burden of insulin resistance & getting this done as fast as possible, I've instituted 'Intermittent Fasting' and if you want to learn more about that i'd recommend an evening on Youtube watching one of the many videos by Dr, Jason Fung, whos a kidney specialist. So obviously in his line of work, with people with chronic kidney disease, he's uniquely qualified to have studied the benefits on his patients, much as the folk do at the True North Health Centre in California.
An evening learning from a Dr. Fung/Dr. Goldhammer/Dr. Klaper will teach you all you need to know about the 'autophagy' process in the human body and clearing up some common autoimmune issues at the same time.
Now I'm not messing around with 5-day water fasts, I'm fasting technically anywhere near 20 hours a day, eating my food in a window where it's a leisurely meal, where I should be improving my insulin sensitivity. The sooner this is done, then I can slightly increase my starchy veggies and measure the response.
So with the blood sugar dropping, healing has improved dramatically in say the last month, where I can nearly walk normally again! Yesterday, for example, I did 10 miles, and the previous day I did several miles weight-bearing, which was hard on the knees the day after!
So it's a very complicated process, what with addressing the cortisol issue, higher triglycerides, while doing rehabilitation, rebuilding muscle & not doing exercise that doesn't raise cortisol. It's all quite complicated & I have to document everything and my recent visit to my stand-in doctor couldn't believe what I was undertaking single-handed and described me as "The ideal patient".
I see the physiotherapist this Friday, and I suspect he will be astonished in what I've done in a month as well. It's clearly working, and if my protected blood tests come back as expected after the 18th of the month, I'll have the makings of a graph that a doctor can point to and prescribe what I've done almost like a blueprint for recovery for inured immobile people who are pre or type 2 diabetic.
Meantime I get to weigh, walk, study, count & measure just about everything. If the blood & the changes hold fast i'l be well into the normal range when I see the diabetic consultant and can throw the folder on his desk and he'll be really shocked!
You need to be logged in to comment