- Messages
- 88
- Type of diabetes
- Type 2
- Treatment type
- Diet only
To bring the conversation back on point, @Peanut234 was asking about insulin resistance and exercise. So - clearly if there is one thing we have to agree on, it's that insulin resistance is wildly complex, and that it's difficult to get to a point of agreement around it. I fear that much the same can be said about exercise; so the likelihood of agreeing on how exercise relates to insulin resistance is fairly small.
But - I'll have a go and see where the contention may be...
Firstly - to lay out my cards and biases - I've never really been much of a fan of exercise. I've always preferred doing stuff, than spending time in the gym. I had a big motorbike accident at 18, so running has just never been a thing for me. But - that isn't to say I've done nothing, I was a Jiu-Jitsu instructor for a good while, and I've kayaked to a high level, and currently I can be found two or three times a week paddleboarding, year round; even in January. I have a single piece of gym equipment at home, a decent elliptical, being the only kind of 'running' that doesn't stress the knee joints.
My view of exercise as it pertains to long term health was pretty much the received advice - calories in, calories out, 10,000 steps and as much cardio as you can. Big muscles are for poseurs.
Now - having gone through this journey we are on... my views have changed a bit.
The most obvious thing, and non-contentious, is that skeletal muscles (ie, the big, obvious ones) are both the biggest driver of metabolism, and the first place your body will store glucose (in the form of Glycogen) - so they are super critical; for dealing with diabetes, and for long term health.
The biggest danger we all face getting older, diabetes under control or not, is losing muscle; falling and losing mobility - that (statistically) is the big cliff-edge that people fall over as they get older. But - you need to do something about it before you fall over.
So - I would say that this divides into two distinct things -
For long term health, you need to be doing something that maintains a sense of balance, grip strength and leg strength and mobility.
For diabetes control, you need to be losing weight without loosing muscle. If possible, you want to be gaining muscle.
On top of this, if you enjoy cardio and running etc, do that as well (plenty of reasons some people like this, mental well-being the most obvious) - but for me, a little resistance training will go much further than cardio.
Beyond that, I think it's all about what works for you, build it into your life; find something you enjoy, don't make it one more thing you have to suffer.
How all of that relates to insulin resistance - well for me, there are lots of technical explanations, but again I would come back to Glycogen storage - if you fill it up, the body has to do something, and that will make dealing with new glucose more difficult (the least contentious way I can think of to describe one mechanism for insulin resistance) - so you need to periodically flush out that storage to stop it from overflowing.
We have talked about what that means for the liver, but you have double the storage of Glycogen in your skeletal muscles, so resistance exercise will drive those muscles to use their stores - whatever else you are doing on the diet side..
Lots of cardio will also - but lots - small amounts of resistance exercise is far more efficient, and easier to build into your day. Mainly it becomes about not sitting still for long periods.
As a side note, one unexpected effect of being obsessive about sugar and sleep, is that I can show some nights where I can track a blood glucose rise, in relation to periods of dreaming... that is interesting just in itself, but we shouldn't forget that the biggest metabolism driver is really the brain, and when we think about exercise, we should also think about keeping the mind active...
But - I'll have a go and see where the contention may be...
Firstly - to lay out my cards and biases - I've never really been much of a fan of exercise. I've always preferred doing stuff, than spending time in the gym. I had a big motorbike accident at 18, so running has just never been a thing for me. But - that isn't to say I've done nothing, I was a Jiu-Jitsu instructor for a good while, and I've kayaked to a high level, and currently I can be found two or three times a week paddleboarding, year round; even in January. I have a single piece of gym equipment at home, a decent elliptical, being the only kind of 'running' that doesn't stress the knee joints.
My view of exercise as it pertains to long term health was pretty much the received advice - calories in, calories out, 10,000 steps and as much cardio as you can. Big muscles are for poseurs.
Now - having gone through this journey we are on... my views have changed a bit.
The most obvious thing, and non-contentious, is that skeletal muscles (ie, the big, obvious ones) are both the biggest driver of metabolism, and the first place your body will store glucose (in the form of Glycogen) - so they are super critical; for dealing with diabetes, and for long term health.
The biggest danger we all face getting older, diabetes under control or not, is losing muscle; falling and losing mobility - that (statistically) is the big cliff-edge that people fall over as they get older. But - you need to do something about it before you fall over.
So - I would say that this divides into two distinct things -
For long term health, you need to be doing something that maintains a sense of balance, grip strength and leg strength and mobility.
For diabetes control, you need to be losing weight without loosing muscle. If possible, you want to be gaining muscle.
On top of this, if you enjoy cardio and running etc, do that as well (plenty of reasons some people like this, mental well-being the most obvious) - but for me, a little resistance training will go much further than cardio.
Beyond that, I think it's all about what works for you, build it into your life; find something you enjoy, don't make it one more thing you have to suffer.
How all of that relates to insulin resistance - well for me, there are lots of technical explanations, but again I would come back to Glycogen storage - if you fill it up, the body has to do something, and that will make dealing with new glucose more difficult (the least contentious way I can think of to describe one mechanism for insulin resistance) - so you need to periodically flush out that storage to stop it from overflowing.
We have talked about what that means for the liver, but you have double the storage of Glycogen in your skeletal muscles, so resistance exercise will drive those muscles to use their stores - whatever else you are doing on the diet side..
Lots of cardio will also - but lots - small amounts of resistance exercise is far more efficient, and easier to build into your day. Mainly it becomes about not sitting still for long periods.
As a side note, one unexpected effect of being obsessive about sugar and sleep, is that I can show some nights where I can track a blood glucose rise, in relation to periods of dreaming... that is interesting just in itself, but we shouldn't forget that the biggest metabolism driver is really the brain, and when we think about exercise, we should also think about keeping the mind active...