My Notes From the Diabetes Summit
My session is to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing and critically rethinking everything we assumed to be true about health and wellness.
I look at type 2 diabetes as a condition not so much as a disease in most cases that can be if not entirely cured, certainly ameliorated and mitigated through some fairly simple lifestyle choices. Simple concepts that undertaken in real life may require some effort. The reality is the information is there how to reduce or eliminate completely your need for meds, how to loose some of that excess body fat, how to bring your blood sugars back into alignment. It’s really a combination of changing some of the way you eat and some of the way you exercise, those are the two main concerns that I would have.
With exercise when your going through the motions of it, when your exercising intensely for a brief period of time you squeeze the glycogen, the stored glucose that’s in your muscles you basically burn it. You empty the muscles of that glycogen to the extent that you bring glycose into the muscle cell and then burn it, deplete and require the muscle to take in more glucose. You are telling the cell that we need to have a signaling mechanism that allows us to understand when there is glucose in the bloodstream and when to take it into the muscle I have to take in more glucose, exercise becomes a very important part it’s a critical roll that exercise plays in your insulin sensitivity. Conversely when you don’t exercise that glycogen tends to stay in the muscle cell you don’t burn it the muscle cell doesn’t have a reason to burn it and as a result the sensitivity decreases and you become resistant to the insulin. Then some glucose has to either go into fat cells or in worse case stays in the bloodstream where it raises blood glucose and creatine advanced glycated end product, keep in mind exercise is a critical component in how you manage blood glucose.
Moving around a lot with a low level activity is just basically finding ways to move through life, it’s walking whenever you can, taking walks, take the stairs instead of the elevator, park further away from work, take a lunch with your coworkers and go for a forty five minute walk. All of my employees have a treadmill at their desk anytime they want they can turn it on and walk slowly because it’s not about burning calories it’s about moving. We want to get the body to start moving in a way that the muscles are stretching and contracting and everything the muscles have to do to maintain a range of motion, strength and pliability, that’s the groundwork for what we have to do. Lift heavy things a couple times a week, you could go to the gym or it could be at home doing pull ups, push ups, squats, lunges, body weight exercises that require effort, that require you to breath heavy to get the work done. You want to briefly exhaust your muscles to make them burn through glycogen that they have stored in them so when you rest and recover has these muscles receptive to the signals of insulin. When you eat food some of the glucose and other nutrients, amino acids and micronutrients are brought into the cells so you can do it the next time that’s metabolic flexibility. You only have to do this twice a week, you can do it three or four but any more than that if you do it right you have stressed your muscles enough so you won’t be able to recover well enough as if you do it as intensely after only one or two days. Twice a week is probably the right number for most could be up to three.
Next is sprinting which is any aerobic exercise, running, bicycling, rowing machine, treadmill at fifteen percent upgrade and get your heart rate to maximum for twenty to sixty seconds. Start with a warm up for five to ten minutes gradually raising your heartbeat rate and when your ready to do your sprints go for twenty seconds to a minute, then rest for two minutes, recover bringing your breathing back, your heart rate back. Do this four to eight times in one workout once a week. That’s a glycoglitic, it exhausts the glycogen and takes it out of the legs it creates this metabolic flexibility that increases and improves insulin sensitivity so that when you do eat the next meal that glucose isn’t hanging around in your bloodstream wondering what it’s supposed to do the insulin is now talking to the muscles cells unlocking the membrane allowing it to go into the muscle cells so it could be stored as glycogen. In doing that your taking this fuel out of the bloodstream where it’s harmful in large amounts and putting it in the muscle cells where it’s helpful. That’s the essence of our strategy, don’t bother counting calories just find ways in which to move. If your dieting and you hit a plateau adding the sprinting exercise is probably the single most effective input that anyone can have it has the greatest impact with the least amount of time invested.
Once the glucose is in the bloodstream if it can’t get into the muscle cells the body wants to get rid of it and the first place it looks are the fat cells. If your insulin resistant the muscles are the first to become resistant, the fat cells remain receptive far longer, almost a depository of what would otherwise be a toxic material. The fat cells are able to take in this excess glucose that’s not supposed to be hanging around the bloodstream and takes it into the fat cells and they will expand and expand hence the person expands and expands. Some people max out their weight gain they don’t exercise their eating improperly, they get to a point where they don’t really gain anymore because the fat cells have literally reached their level of maximum capacity. At that point their really in a dangerous situation because the glucose has nowhere to go and remains in the bloodstream and causes all kinds of manner of problems you have neuropathy, retinopathies, amputations and all the other serious critical issues. It only takes twenty five minutes a week and ten minutes of that is warm up and ten minutes cool down, which is nothing for the incredible benefits you get.
The best way to get diabetes is to follow the American Diabetes Association guidelines.
The basic premise of the primal blueprint is to eat real food and eliminate all the processed food, get rid of the breads, pastas, the beige glop, the foods that require some kind of sauce or dressing or sugar to make them taste halfway palatable. Swap out an apple pie with the crust for a baked apple, if your craving spaghetti, marinara and meatballs skip the spaghetti and have the meatballs and sauce. There are lot’s of ways you can put in substitutions so you don’t make your life one of sacrifice and drudgery with calorie counting and portion control in fact with vegetables it’s all you can eat, keep fruit to just a little bit. The vegetables help with fiber and enhances the gut biome and insulin sensitivity we know the gut biome is also involved with insulin sensitivity. With fruits limit to one to two servings a day and for diabetics berries are the best choice or a melon, this is all outlined in my book 21 Days.
We want lot’s of colorful veggies, clean meats and fats, we need clean saturated fats, grass fed meats or wild salmon are the best sources for protein. You can find antibiotic and hormone free meats that are not one hundred percent grass fed and less expensive. If your a person with type 2 diabetes it’s your job to eat right to enjoy the rest of your life without misery, the investment that you make should include an investment in good food. We also include nuts, seeds, butter, coconut oil, eggs, some amount of cheese, avocado oil, extra virgin olive oil, sprinkled liberally on salads or vegetables and lot’s of spices and herbs. Within this group you have such a wide range of food and taste and all of it healthy, if you embrace that you don’t miss the sugars, processed grains and industrial seed oils the canola, corn and soy, just eat real food. Sensible indulgences are dark chocolate and red wine.
We ought to become good at burning fat, we should develop this skill that we were born with, this factory setting we have at birth to allow us to extract much or most of our energy that we burn from our stored body fat or the fat from the foods that we eat. We can do this by training the body to look to fat storage as it’s primary source of calories and not rely so much on a fresh supply of glucose at every meal. The basic premise is to become a good fat burner and reduce your dependence on glucose and hence reduce the amount of carbohydrates you take in. If you look at what the average American consumes on a daily basis it’s a huge amount of carbs in many cases up to six hundred grams a day, no one really needs more than one hundred and fifty grams a day unless your a high performing athlete or a heavy physical work environment. So 0-150 is the carbohydrate curve, 0-30 is where if you have a lot of weight to lose and tremendously insulin resistant who is willing to go the extra mile and go into keytosis, not forever. 50-100 grams is what I call the sweet spot for weight loss, it’s a point where whether or not your diabetic it trains your body to use keytones that are generated as a byproduct of that metabolism. That’s a good zone to hang out in for a while, a lot of people have had tremendous success with the 50-100 per day.
If your eating a lot of vegetables a lot of the carbohydrates your taking in are soluble fiber, you don’t burn them but the bacteria in your colon do burn them and do create short chain fatty acids as a result. 100-150 grams a day is what I call the maintenance zone is where you reached the body composition that your happy with and you want to stay there, you want to maintain that effortlessly. If you eliminate sugars, cookies, crackers, desserts, soft drinks, sweetened beverages and fruit juices, eat lot’s of vegetables, as many as you could eat comfortably and a little fruit and maybe a starchy tuber on occasion your going to have a hard time exceeding 150 grams a day. Most of the time our ancestors did not have access to tropical fruits, those who were living in what is now central Europe didn’t take in more than 150 grams of carbs a day which most of it was locked in a very tough fibrous matrix, a very low glycemic index. They learned to get very good at storing fat but also extracting those calories from their body fat storage to be used when there was no food which was often. If we could get back to that point where were not relying on carbohydrates, were taking in good protein, were taking in quality fats, omega 3 fats, monounsaturated fats, saturated fats and were rounding out with healthy carbohydrate choices. Eat healthy, fit, retain muscle mass, not insulin sensitive, not get sick often and all those things that we say that we want.
Unless you had some pretty severe medical issues you don’t stay in ketosis all the time, the cyclic nature of ketosis is a tool, a health enhancing strategy people should use. When your in ketosis your sending signals largely to your mitochondria to increase their effectiveness at burning fat, your increasing the metabolic machinery that burns fat. Then when you come out of ketosis which you can do with just an extra twenty carbs a day no one really needs much more than that. If your in serious metabolic damage and you have undertaken a strong low carb ketogenic approach for you coming out of ketosis could be adding a half a sweet potato or an extra bowl of fruit. We have noticed over time that people who are very insulin resistant and undertake a very low carb ketogenic eating strategy regain some of their insulin sensitivity which is good but over time they loose it again. The reason they lose it they have gone so long in ketosis the body goes we better make the muscles resistant again so we can save all the glucose for the brain because the body has this propensity to want to preserve cognition and brain function almost at all costs. It could also be in recognition that the muscles have become so good at burning fat and so good at accessing ketones that it doesn’t need the glucose. It’s the preservation of the brain as well as the efficacy of the muscles now that have provided your doing your activities, exercise and all that. Now you become insulin resistant again but it’s from a different perspective, not because there’s so much glucose in your bloodstream that the muscles say we don’t want any, there is a little bit of glucose that’s just enough and their saving it for the brain. The muscles know exactly how to deal with any influx of carbohydrates, in the meantime their very good at burning fat and ketones.
My whey protein product Primal Fuel is a tool for when they couldn’t get to real food as apposed to packaged processed crap. I actually created this product for myself I wanted something that was going to supply a high quality protein and whey protein isolate is the gold standard when it comes to quality sources of amino acids in protein. I also wanted some healthy fats so I added some coconut milk powder, there are also some prebiotic fibers included in Primal fuel. It’s basically a moderate fat and protein low carb meal replacement about 195 calories for the average drink made with water. Tastes phenomenal twenty grams of protein, it takes the edge off. If I’m going to work out for two hours I want to amp up any fat burning to give me a little calorie introduction without a stomach full of heavy food. Most people find they can go four to five hours without needing food.
I created this to continue the whole fat burning process of the body, if your a person that wants to train your body to become good at burning fat how you do that is by reducing the number of calories your taking in and increasing the number of calories your body extracts from your own stored body fat. If your a person that needs 2500 calories a day and you trained your body to be really good at burning fat and your eating only 2000 calories and 500 calories off your thighs, belly or butt. The body doesn’t care where those fat calories came from if you become good at taking that fat out of storage and burning it effectively and efficiently. It helps you maintain muscle mass, diabetics find taking the primal food does not make their numbers go up.
I have a twenty one day total transformation program to take people step by step starting with what to do day one and the steps for each day to help transform you. There is a book and videos or audio, shopping list and more included in the kit. In twenty one days you should be able to establish a genetic reprogramming so if you choose to continue you will be well on your way to regaining that healthy, happy lean fit body that we know lives in every one of us.
Mark Sisson web page marksdailyapple.com
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Disclaimer: The information contained on this site is for educational purposes only and should not be used as a substitute for diagnosis or treatment rendered by a licensed physician. It is essential that you discuss with your doctor any symptoms or medical problems that you may be experiencing.
M. Scherker medical researcher