- Messages
- 4,339
- Type of diabetes
- Treatment type
- Diet only
- Dislikes
- Available fast foods in Supermarkets
For several years I have been attempting to optimise my diabetes management. I often call out dietary claims, as to what is being eaten and what are the glucose responses are, so I am posting a cross sectional snapshot of where I am at, as this is a journey. This post covers, food, cgm results and exercise.
My tests started on 30th June and finished on 6th July 21 (as Libre sensor stopped working). The foods are listed in date order.
Major objectives are to show:
If my multi-year heavily animal based protocol:
1. Maintains remission
2. Keeps spikes low postprandial
3. Keeps glucose stable
4. Is low inflammation
5. Enables a medium to high amateur level of exercise
7. Is tasty
My methods over a 5.5 year period has been:
1. More plant based with moderate meat and fish with chronic exercise (believed meat caused cancer and plant based was way to reverse Type 2)
Most recent CGM Tests and Historical:
On Libre's over several years the estimated HbA1c has gone down, whilst meat consumption has gone up. Previous results:
Summary of foods during test 30th June - 6th July 21(circa 90% plus of regular food) :
Note that the plates with nuts, and berries are half the size of dinner plate.
Meats:
Steak, minced beef, chicken, bacon, pork ribs, duck, sausages, parma ham, lamb
Fish:
Salmon, sardines, kippers
Veg / Salad:
Green beans, broccoli, mange tout, greens, bell peppers, onions, pickled onions, garlic, courgettes, tomatoes, pickled gherkins, lettuce (all salad with dressing), beetroot, carrots, butternut squash
Nuts:
Walnuts, brazil nuts, pecans, almonds, hazelnuts
Cheese:
Black bomber
Other:
Egg protein bread, coconut / cream cheese pancakes, 95 – 100% dark chocolate, chicken, duck eggs
Under represented are curry’s, coconut flat breads, shell fish, trout, specialist cheese seabass / bream seed crackers, cauliflower, strong goat cheese, oxtail. Coconut flake breakfasts have decreased due to sellers continually sending higher carb replacement versions of what has been purchased, which has had a knock on to yogurt content (which goes into some protein breads).
No calorie counting, and I believe fully balanced.
Exercise:
No whey protein, no special pre-post meals, diminished time (once relatively skilled in the movement) - 53.5 years old.
Max Deadlift: 220 kg (PR last birthday)
Max Squat: 200 kg (do not go to max anymore on this, recent max 175 (easily)
Max Bench Press: 130 kg (for several months up to and including 13/07/21)
5.5 Year Summary:
My tests started on 30th June and finished on 6th July 21 (as Libre sensor stopped working). The foods are listed in date order.
Major objectives are to show:
If my multi-year heavily animal based protocol:
1. Maintains remission
2. Keeps spikes low postprandial
3. Keeps glucose stable
4. Is low inflammation
5. Enables a medium to high amateur level of exercise
a. With diminishing time
6. Has food variety7. Is tasty
My methods over a 5.5 year period has been:
1. More plant based with moderate meat and fish with chronic exercise (believed meat caused cancer and plant based was way to reverse Type 2)
a. Remission obtained. Tight gut (too many nuts?).
b. Too much time away from family (3 hours per day of workouts / fast walking)
c. Hollowed out look / burnout feeling
2. LCHF / Basic resistance / Walking / Minor runningb. Too much time away from family (3 hours per day of workouts / fast walking)
c. Hollowed out look / burnout feeling
a. A1c reduced
b. More meat, full fat yogurt, less veg
3. Keto / Fasting / Resistance weights / Walkingb. More meat, full fat yogurt, less veg
a. Leanest – 79kg (not sustainable)
b. Too much working out circa 4500 cals on fitness tracker
c. Too obsessive on scales
d. Keto treats crept in
4. Keto - Carnivore / Resistance weights (power lifting) / Walkingb. Too much working out circa 4500 cals on fitness tracker
c. Too obsessive on scales
d. Keto treats crept in
a. Allow natural body set weight of circa 92 kg
b. Significant strength increases
c. Periods of almost full carnivore
5. Keto – Carnivore – P:E / Power building / Walkingb. Significant strength increases
c. Periods of almost full carnivore
a. Building on 4. Focusing on muscle building
b. Always doing something resistance / karate / push-ups / X3 when walking
c. Shorter workouts
b. Always doing something resistance / karate / push-ups / X3 when walking
c. Shorter workouts
Most recent CGM Tests and Historical:
On Libre's over several years the estimated HbA1c has gone down, whilst meat consumption has gone up. Previous results:
Summary of foods during test 30th June - 6th July 21(circa 90% plus of regular food) :
Note that the plates with nuts, and berries are half the size of dinner plate.
Meats:
Steak, minced beef, chicken, bacon, pork ribs, duck, sausages, parma ham, lamb
Fish:
Salmon, sardines, kippers
Veg / Salad:
Green beans, broccoli, mange tout, greens, bell peppers, onions, pickled onions, garlic, courgettes, tomatoes, pickled gherkins, lettuce (all salad with dressing), beetroot, carrots, butternut squash
Nuts:
Walnuts, brazil nuts, pecans, almonds, hazelnuts
Cheese:
Black bomber
Other:
Egg protein bread, coconut / cream cheese pancakes, 95 – 100% dark chocolate, chicken, duck eggs
Under represented are curry’s, coconut flat breads, shell fish, trout, specialist cheese seabass / bream seed crackers, cauliflower, strong goat cheese, oxtail. Coconut flake breakfasts have decreased due to sellers continually sending higher carb replacement versions of what has been purchased, which has had a knock on to yogurt content (which goes into some protein breads).
No calorie counting, and I believe fully balanced.
Exercise:
No whey protein, no special pre-post meals, diminished time (once relatively skilled in the movement) - 53.5 years old.
Max Deadlift: 220 kg (PR last birthday)
Max Squat: 200 kg (do not go to max anymore on this, recent max 175 (easily)
Max Bench Press: 130 kg (for several months up to and including 13/07/21)
5.5 Year Summary:
- Initially followed the calories in calories out model, trying to out exercise an adjusted diet which was more plant focused (after watching many Vegan leaders), so did alot of roasted vegetable meals excursively at lunchtimes (with animal and more veg for dinners). Results were obtained at a chronic level of exercise. The results would require a continually time input of up to 3 hours a day. Resisted statins but took up to 2 metformin. Was afraid of weights due to what I had read relating to Type 2.
- Trusted what others in remission were saying about full fat foods and meat, whilst doing my own research with my wife - got better results on LCHF
- Removed metformin
- Moved to Keto as confidence grew. Tried some muli-day fasting and more resistance training. Increased to heavier weights after building confidence (got progressive overload advice from diabetes.co.uk (Regular moderate exercise log))
- Tested Carnivore (similar results to Keto / Carnivore) - LDL up, HDL up, Trigs down - Surgery tries to get me statins again, not worried due to research, especially how many die with either low or high cholesterol, and the bigger risk factors of high circulating insulin, being over fat and the impact of vegetable oils, sugar / carbs (and grains). Other markers such as HS-CRP, white blood cell count, HOMA-IR all excellent, with blood glucose fbg going down and postprandial readings lower (A1c stayed constant?)
- Strength has gone through the roof, on some measurements by over 100%, which coincided with increased meat content and power lifting (some would be due to newbie gains).
- I believe the best evidence is what is verifiable such as hunter gathers, Type 2's in remission (what is common), longest lived populations, dramatic non-disputed changes (1980's non-communicable disease increases, correlated with what went up in the diet and what went down); what happens when the trifecta (sugar, grains and vegetable oils) are introduced into societies that were healthy before (good example in 2000's rural Brazil (Nestle boat)), aborigines, etc.
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