Progress update #11
Welcome to the eleventh instalment of my regular update series where I review what does and doesn't work on the journey to type 2 diabetes remission.
This week has been a damage-limitation exercise from having a 'week off'. What's really struck me this week has been that having several days of poor glucose control and too much alcohol can take much longer to fix than a one day binge. Having had two days of over 200g net carbs and a total of over 92 units of alcohol in a week, even with some intermittent fasting in between, has meant that this week, my insulin resistance seems to have increased, making it more difficult to get my glucose levels down, even with a considerable effort.
Struggling to get blood glucose levels back in check
Last week had a lot of social events and a big party on Saturday which has been difficult to recover from glucose-wise. A seven day average of 6.9 mmol/L is way above the upper limit I set myself of 6.2. Although I've been mostly eating well this week, keeping up the exercise and fasting, it's still taking time to undo the damage I've done by eating three pieces of cake and having a lot of booze.
Million step challenge
I'm now at over 700,000 steps and have averaged 11,817 daily steps this week. I should be able to push a bit harder now thanks to my new Walsh trainers (see below). Although I'm well ahead of schedule, I'm mindful of colder weather creeping up, and I also want a bit of insurance against any injuries so need to keep the step-count up.
Gym
Powering through last week has meant I've been able to increase my weights and am comfortably managing 8km in 20 minutes on the bike. Hoping to maintain this level for another couple of weeks. Getting above 170 beats per minute needs a real push now so that's a good sign that my fitness is getting better.
Sponsored
Did you know that Bolton has been making shoes for Olympic athletes for over 100 years? In 1961, Norman Walsh left J W Foster & Sons (the precursor of Reebok), to boldly establish his own brand. You can still buy performance footwear designed and made in Bolton from Walsh today.
Released in 1981 for harriers competing in the New York Marathon, the Ensign quickly became known for its durable performance and minimalist design. While many brands were experimenting with new technological materials, Norman Walsh stuck to his “less is more” approach. Featuring a Vibram Moreflex outsole with a thick wedge in the midsole for a cushioned heel strike, the Ensign provided both comfort and flexibility. The lightweight upper offered full-foot support, making it ideal for marathon training and races.
