Low carb and exercise dizziness question

[MikeZ]

My 9 year T2 journey was going great until about 5 months ago. Two consecutive a1c results of 8.0 really got my attention, (I've been in the high 5s to low 6s for years.) So, 2 weeks ago, I decided to get back on track with a low carb diet. My daily readings improved rapidly and I am confident that my next a1c will be at or below 6.0.

Here is the problem; My wife and I hike in the local mountains almost every day. We've been doing this for years. The hiking is fairly rigorous with a lot of hills to climb etc... Ever since I started the low carb diet, I get very light-headed and dizzy about an hour into the hike. I am certain that this is diet related but I really want to avoid eating the wrong thing. For breakfast I'll eat a couple of eggs and a 1/2 of a slice of sourdough toast plus a low carb protein drink. Is there anything that I might consider adding to this meal to provide energy without spiking my BS? I've tried zero carb bread instead of the sourdough but it tastes disgusting and it doesn't help with the dizziness.

FWIW, after our hike yesterday my BS was 5.2, (94 on my USA meter).

 

[AndBreathe]

My 9 year T2 journey was going great until about 5 months ago. Two consecutive a1c results of 8.0 really got my attention, (I've been in the high 5s to low 6s for years.) So, 2 weeks ago, I decided to get back on track with a low carb diet. My daily readings improved rapidly and I am confident that my next a1c will be at or below 6.0.

Here is the problem; My wife and I hike in the local mountains almost every day. We've been doing this for years. The hiking is fairly rigorous with a lot of hills to climb etc... Ever since I started the low carb diet, I get very light-headed and dizzy about an hour into the hike. I am certain that this is diet related but I really want to avoid eating the wrong thing. For breakfast I'll eat a couple of eggs and a 1/2 of a slice of sourdough toast plus a low carb protein drink. Is there anything that I might consider adding to this meal to provide energy without spiking my BS? I've tried zero carb bread instead of the sourdough but it tastes disgusting and it doesn't help with the dizziness.

FWIW, after our hike yesterday my BS was 5.2, (94 on my USA meter).

When the giddy feeling comes on, have you tested your blood glucose to see what's going on? Has this always happened, or only since getting back in the saddle with the low carb way of eating?

What do you do now to manage that feeling? Do you eat and/or something, or power on through? How long does it take for the feeling to pass?

 

[Chris24Main]

Hi @MikeZ - the answer is probably linked to what your body expects to be available as fuel.

The thinking around this is to carb-load for long distance exercise - and has been for decades, though there is some emerging studies that is starting to challenge.

Basically, "hitting the wall" is all about running out of stored sugar - glycogen - in the muscles - it may be that this is what's happening shortly into your trek. If you have reduced carbs; and your body is still expecting to see all it's fuel from carbs - you may feel those stores running down more quickly than you're used to.

But - of course, carb-loading, or taking glucose tablets to spur you on is all anathema to battling T2 - so what can you do?

The scientific answer is to become more fat adapted - think of the change to the eating as not just reducing carbs but replacing carbs with fats. Over time, this allows your body to fuel itself more easily with stored fat rather than stored sugar - and you have a lot more stored fat (everyone does).

The specific answer, of course, is that getting there (even wanting to get there) is highly individual.

 

[MikeZ]

When the giddy feeling comes on, have you tested your blood glucose to see what's going on? Has this always happened, or only since getting back in the saddle with the low carb way of eating?

What do you do now to manage that feeling? Do you eat and/or something, or power on through? How long does it take for the feeling to pass?

It just started when I began eating low carb, although it would occasionally happen in the past, as well. Now it is pretty much on every hike. Yesterday, I told me wife that I was going to bring my meter next time we hike. But it's snowing this morning so it will have to wait until later. When I start to feel light-headed, I'll find a place to sit down and rest for a few minutes and maybe drink some more of a protein drink. The feeling usually lasts for 15-20 minutes.

 

[MikeZ]

Hi @MikeZ - the answer is probably linked to what your body expects to be available as fuel.

The thinking around this is to carb-load for long distance exercise - and has been for decades, though there is some emerging studies that is starting to challenge.

Basically, "hitting the wall" is all about running out of stored sugar - glycogen - in the muscles - it may be that this is what's happening shortly into your trek. If you have reduced carbs; and your body is still expecting to see all it's fuel from carbs - you may feel those stores running down more quickly than you're used to.

But - of course, carb-loading, or taking glucose tablets to spur you on is all anathema to battling T2 - so what can you do?

The scientific answer is to become more fat adapted - think of the change to the eating as not just reducing carbs but replacing carbs with fats. Over time, this allows your body to fuel itself more easily with stored fat rather than stored sugar - and you have a lot more stored fat (everyone does).

The specific answer, of course, is that getting there (even wanting to get there) is highly individual.

I had a feeling that this is what is happening. It would also explain the relatively slow weight loss. I think that my body is storing fat and looking for carbs to burn. I suppose that I will get used to the new regimen at some point.

 

[MikeZ]

I have a feeling that this is what is happening. It would also explain the relatively slow weight loss. I think that my body is storing fat and looking for carbs to burn. I suppose that I will get used to the new regimen at some point.

 

[AndBreathe]

It just started when I began eating low carb, although it would occasionally happen in the past, as well. Now it is pretty much on every hike. Yesterday, I told me wife that I was going to bring my meter next time we hike. But it's snowing this morning so it will have to wait until later. When I start to feel light-headed, I'll find a place to sit down and rest for a few minutes and maybe drink some more of a protein drink. The feeling usually lasts for 15-20 minutes.

Definitely test when it happens.

This time around, it could be your body objecting to your healthier way of eating, and you're coming down lower than your more recent norms. It could also be dehydration of a gazillion other things. (O.K., gazillion might be a bit over the top.)

I'm pretty used to fuelling on low carb these days. I find I need to fuel early, rather getting the fast "hit" from carbs. If your blood sugars are OK when you test, maybe try having some of your (presumably low carb) drink a bit earlier - either immediately before you start, or after maybe half an hour.

Anyway, see what those numbers say.

 

[Resurgam]

My 9 year T2 journey was going great until about 5 months ago. Two consecutive a1c results of 8.0 really got my attention, (I've been in the high 5s to low 6s for years.) So, 2 weeks ago, I decided to get back on track with a low carb diet. My daily readings improved rapidly and I am confident that my next a1c will be at or below 6.0.

Here is the problem; My wife and I hike in the local mountains almost every day. We've been doing this for years. The hiking is fairly rigorous with a lot of hills to climb etc... Ever since I started the low carb diet, I get very light-headed and dizzy about an hour into the hike. I am certain that this is diet related but I really want to avoid eating the wrong thing. For breakfast I'll eat a couple of eggs and a 1/2 of a slice of sourdough toast plus a low carb protein drink. Is there anything that I might consider adding to this meal to provide energy without spiking my BS? I've tried zero carb bread instead of the sourdough but it tastes disgusting and it doesn't help with the dizziness.

FWIW, after our hike yesterday my BS was 5.2, (94 on my USA meter).

I suspect the the high carb foods are preventing switching to a more useful metabolic state.
I would eat three eggs, usually scrambled with cheese, or fried with bacon, and a tomato or salad or bubble and squeal made with swede rather than potato.
After that I'd not need to eat for 12 hours.
You should check the carb content of the protein drink as that might be higher in carbs than you'd think.
Energy comes from stored fats, not the last dose of carbs, once you get out of the routine of eating every few hours.

 

[Antje77]

With an hba1c of 8%, your average blood glucose must have been around 10 mmol/l (183 mg/dl).
Now you have significantly lowered your bg by lower carbs, and the hikes likely dropping you a bit more, it may well be you are experiencing false hypos. Still in the normal range, but so much lower than your body is used to that it feels like a hypo.

If it is this, your body will get used to normal numbers pretty quickly.

When I start to feel light-headed, I'll find a place to sit down and rest for a few minutes and maybe drink some more of a protein drink. The feeling usually lasts for 15-20 minutes.

Your approach makes sense to me, but do confirm with a meter next time. Not only your number when you feel wobbly, but the number when you feel better as well.

Well done, sounds like you're doing all the right things!

 

[Chris24Main]

@MikeZ - the other thing I would gently suggest, is that there really isn't such a thing as a protein drink - at least not the way that they are sold to us.

The only natural form of drinkable protein is of course milk - and that is naturally and uniquely packaged with fat and sugar. Fat and Protein together is how we are adapted to best digest protein - more specifically bile will break down protein as well as fat, but is only released in response to fat; so if you eat protein without fat in any form, you will digest less of it. (using the word digest deliberately, as in breaking down into useful amino acids)

On the other hand - too much protein, the body cannot store it, so the liver will turn it into something else - something that it thinks the body needs -

in other words, your protein drink (with powdered protein that the body doesn't really know what to do with in any case) is much more likely to end up as sugar once it's had a run through your liver.

That may be what you want, and it may be the best thing for your low blood glucose trekking moments - just throwing out the info...

 

[Lainie71]

With an hba1c of 8%, your average blood glucose must have been around 10 mmol/l (183 mg/dl).
Now you have significantly lowered your bg by lower carbs, and the hikes likely dropping you a bit more, it may well be you are experiencing false hypos. Still in the normal range, but so much lower than your body is used to that it feels like a hypo.

If it is this, your body will get used to normal numbers pretty quickly.

Your approach makes sense to me, but do confirm with a meter next time. Not only your number when you feel wobbly, but the number when you feel better as well.

Well done, sounds like you're doing all the right things!

I had some wobbling when I was first diagnosed and would feel dizzy and lightheaded halfway through a cardio workout. It seemed to happen also when I did weights, hubby would find me dazed sat on the floor! Seemed to work itself out after eating a bit more before the workout. If I am busy and go past that feeling of feeling hungry, I will get the same feeling. Never been good fasting my body likes food too much!