I do three things every day for my Type 2 Diabetes (T2D): I walk 20,000 steps, eat low carb, and measure my BG frequently. I'm tentatively in remission based on BG averages of 6 mmol/L for the last 3 months. I take no diabetic meds.
Weight loss:
I’ve lost 23 of the 33 pounds recommended by Professor Taylor. I’m still working on the last 10 lbs, but I can tell you that my glucose response, and especially my response to exercise in the morning has strongly improved. I used to avoid morning exercise when I was heavier. It seemed to do nothing, so keep that in mind as you read the next paragraph.
Walking Time vs Intensity:
Martin A. pointed out recently that gentle exercise lowers BG best. I agree. I find I can avoid BG rises in the AM by walking at a leisurely pace for an extended period to stay under the radar of counter-regulatory hormones. So, longer and slower seems to work best in the morning and there’s nothing wrong with keeping that pace throughout the day, although fitness won’t respond as well to a leisurely pace. In the evening I can walk briskly without a BG rise.
Why 20,000 steps? My goal was to see if I could use my feet as a second pancreas. It didn't work. If I were to go back to the poor diet I used to have, I think I would literally have to walk every waking moment to compensate. OTOH, walking 3 hours a day to get to 20,000 steps offers a helpful safety net, especially if I go off the rails, which does happen from time to time.
Low-carb eating:
I restrict my carbs to <60 per day, but as noted above, I fall off the wagon occasionally. When I do the combination of returning to low carb, walking, and with my improvement from weight loss, my BG snaps back quickly. I maintain that diet is 90% of what is needed to control T2D, but that last 10% from exercise is still meaningful. I’ve considered getting on Metformin from time to time, but I’m afraid it would only turn into a crutch that would encourage bad eating. I realize that the same formula won't work for everyone, but maybe it's helpful to share one that is working.
Weight loss:
I’ve lost 23 of the 33 pounds recommended by Professor Taylor. I’m still working on the last 10 lbs, but I can tell you that my glucose response, and especially my response to exercise in the morning has strongly improved. I used to avoid morning exercise when I was heavier. It seemed to do nothing, so keep that in mind as you read the next paragraph.
Walking Time vs Intensity:
Martin A. pointed out recently that gentle exercise lowers BG best. I agree. I find I can avoid BG rises in the AM by walking at a leisurely pace for an extended period to stay under the radar of counter-regulatory hormones. So, longer and slower seems to work best in the morning and there’s nothing wrong with keeping that pace throughout the day, although fitness won’t respond as well to a leisurely pace. In the evening I can walk briskly without a BG rise.
Why 20,000 steps? My goal was to see if I could use my feet as a second pancreas. It didn't work. If I were to go back to the poor diet I used to have, I think I would literally have to walk every waking moment to compensate. OTOH, walking 3 hours a day to get to 20,000 steps offers a helpful safety net, especially if I go off the rails, which does happen from time to time.
Low-carb eating:
I restrict my carbs to <60 per day, but as noted above, I fall off the wagon occasionally. When I do the combination of returning to low carb, walking, and with my improvement from weight loss, my BG snaps back quickly. I maintain that diet is 90% of what is needed to control T2D, but that last 10% from exercise is still meaningful. I’ve considered getting on Metformin from time to time, but I’m afraid it would only turn into a crutch that would encourage bad eating. I realize that the same formula won't work for everyone, but maybe it's helpful to share one that is working.
