Saturday, January 21, 2017

Nobel Prize and Fasting

I used to fast at least once a year for 10 days before new year. And on occasion during semana santa (mostly because no one would question that like when I would fast from Dec. 21-31). Had lots of people freak out and tell me what harm I was doing to myself. Then there were countless articles on how fasting was bad for metabolism. I finally gave up the practice. New research shows that I may have been better off continuing that practice.

Regardless I'm back on a different approach to fasting now and it seems to be working well.

Autophagy and Fasting

Thursday, January 19, 2017

Catching Up

Been an interesting  week off work. I did make some goals. I hit 165, and also 40 inches around my waist. I checked my Vo2 Max and it is 34.7.

My workout on Monday was:

Each set is 12 reps;
Leg Press 180, 180, 180
Abs machine 110, 110, 110
Back Extension 110, 110, 110
Lat Pulldown 80, 80, 80
Chest Press 80, 80, 80
Overhead Press 50, 50, 50
Rows 80, 85, 85

Leg Press 180, 180, 180
Abs machine 110, 110, 110
Back Extension 110, 110, 110
Lat Pulldown 80, 85, 85
Chest Press 80, 80, 85
Overhead Press 50, 50, 50
Rows 80, 85, 90

And here are the progress pics and I may post some thoughts later.

Monday, January 16, 2017

12 Rep Workout

This is what I started with at 20 reps

Leg Press 110
Ab Machine 70
Back Extension 90
Lat Pulldown 50
Chest Press 50
Overhead Press 30
Rows 50

I multiplied that all by 20, then I divided by 12 and rounded down. So this is what I will start with today on set one. If it is easy I'll increase 5 pounds each set until I can barely get 12 reps in. This may not work. I'll be tracking and reporting back.

Leg Press 180
Ab Machine 110
Back Extension 150
Lat Pulldown 80
Chest Press 80
Overhead Press 50
Rows 80

Some of these feel high looking at them. I'm not going to feel an shame for not being able get some of these. This is just a way to get a guesstimate and if it is off I can just adjust. What counts most is to challenge myself and progress.

Saturday, January 14, 2017

1/13/17 Progress

Fasting glucose 89, weight 167.4 pounds, blood pressure 120/75 78, and waist 41 inches.

You can compare at the Progress Pics page.

Friday, January 13, 2017

Friday 13th number 1

Fasting glucose 89, weight 167.4 pounds, blood pressure 120/75 78, and waist 41 inches. An even inch on the waist means it is photo time so there will be one posted late tonight or tomorrow.

Did my last 20 rep weight workout, I'll be dropping to 12 reps next week (I had thought about 15 for a while) and adding weight. I'll post what I intend to do before Monday.

I've also had good talks with various people and some people want to try some form of what I've been doing. I'll try to be of support and hope for the best. We all have to find a route and it is always better with support. We live in a highly individualistic society where we think "everything is on YOU" and that's not helpful for everyone. So continuing on!

Thursday, January 12, 2017


Running late today. 88 mg/dL for fasting blood sugar today. That's three days below 100! Weight was 167.8 pounds. Blood pressure was 126/68 with 82 pulse. 41 1/2 inches for my waist still.

Today was a HIIT bike workout. I'm hoping over the weekend to post some information from The 8 Week Sugar Diet.

Next week I start lifting for muscle development and more.

Feel free to ask questions, make requests, and such from this blog. Might be good for me to get an idea on how to make this helpful to others.

Wednesday, January 11, 2017

Becoming Public

My fasting glucose this morning was 94, weight was 169.0, blood pressure was 119/77 and 73 pulse. I didn't measure my waist and I just finished breaking my fast with a turkey salad so it is probably not the best time to measure. I'll measure tomorrow.

This morning I did a presentation at a high school about diabetes and included neighborhood and large social factors that feed into it. It was good to start talking about it a little more publicly. There were people there that knew me from college and it was nice to hear them tell me that they were reading my December posts on going to the gym. When people tell me "you look good" now that I've lost weight I wonder if I looked like crap before! (Just kidding)

So a few people said that they were inspired to workout or focus on something about their health from my FB posts. I'm glad that some of the writing is helpful. I'll see how I'm feeling tomorrow night to decide if I might fast on Friday.

Maybe the best thing today was a friend telling me sorry about the diabetes. She then went on to tell me about her mother having diabetes. I talked with her a little bit about me dealing with this without medications and that I would share what little I've learned. So I'm trying to figure out what I can share with people comfortably.

I will also learn what I can about fasting and inflammation. Maybe there is something there for my arthritis and stenosis.

Tuesday, January 10, 2017

2 Small Milestones

Fasting glucose was 80 mg/dL! A great number. Weight was 169.2 pounds. So two small milestones in one day. Blood pressure was 115/75 with 88 pulse, and waist was 41 1/2 inches.

I also made a log for health stats like those above, and one for my workout. Today was HIIT on the bike and I'm up to 4 on the resistance during the sprint portion. These pictures will go into the progress pics. Next pictures will be of when I get to 41 inches even, or below. Hopefully that doesn't become too often. Feel free to comment about that.


I forgot to hit "publish"! I did get the book and got to page 87 on day one! It is very interesting and I will be sharing what I think is important. So here are yesterday's numbers, I'll post today's numbers tonight.

This morning my fasting glucose was 108 mg dL, weight was 170.6 pounds, and waist was 41 and 5/8 inches. Blood pressure was 122/84 with 79 pulse.

My workout today with 3 sets of 20 reps.

Leg Press 110
Ab Machine 70 (added 20 pounds)
Back Extension 90
Lat Pulldown 50
Chest Press 50
Overhead Press 30
Rows 50

I think I'm going to change my mind and go to 3 sets of 12 next week. I received "The 8-Week Blood Sugar Diet" today. So I'll check this out and may wait on reading the others when I get them.

Sunday, January 08, 2017


Numbers yesterday were 107 for fasting glucose, 171.2 for weight, 128/78 84 for blood pressure, and 41 3/4 for waist. The fasting glucose this morning was 111. The fact that my glucose and blood pressure are creeping up is interesting. This may be genetic or may be what is called dawn phenomenon.

I think I'll 24 hour fast Monday and Wednesday this week and see how that goes. If my blood pressure creeps up any more I'll likely go back on the hydrochlorothiazide at half dose for a while longer.

Saturday, January 07, 2017

Thinking about fasting

I'm up early and the gym doesn't open until 8 am. That's the downside to the YMCA. Being around elders and also not having a bunch of resolution people is good.

So I've been thinking about fasting. I haven't decided to purchase Jason Fung's book on it yet. A friend sent me a link to an inconclusive study. I followed the link and then came across this article on intermittent fasting and weight lifting.

I'll check in later today or early tomorrow on numbers.

I'm going to try alternate day fasting this week and see how I do. The intermittent fasting seems to be helpful so far. I'm going to keep that up. Here's a straight forward, and working class friendly video on timing of eating.

I think everyone has their own road to health so I'm just sharing ideas, or things that are working for me. If something works for you and makes me worse, I'll support you. If something I'm trying doesn't work for you I won't get hurt each body responds differently to different things.

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