The Things I do each Day to Tame the Type II Diabetes Monster

monster-2Today I am breaking up my routine by skipping the 20 minute cardio workout. This only due to the fact that I woke up a little later this morning and I am just squeezing in a quick workout. I figure that any workout is better than no workout. I have noticed that both my morning glucose readings and body weight have been staying pretty steady in the last week or so and this gives me confidence in knowing that I am doing the right things. So as of right now my solution to balancing a life with Type II Diabetes is this:

The diet is always the number one solution to living with T2D. The diet should consist of a protein breakfast like a few farm fresh eggs and maybe a slice of bacon or two. Both lunch and dinner should be mostly fresh vegetables in both raw form and cooked with the avoidance of too many root vegetables. Leafy greens and the key element. A small portion of the cleanest meats for fish should accompany these vegetables. Lunch should always be a larger meal than dinner and dinner should always include a small amount of healthy carbohydrates like a half of a sweet potato. Total carbohydrate count for the day needs to stay between 60 and 100 grams per day. The overall diet should include healthy fats like pure butter or ghee along with fats in meats and fish.

Exercise is the second element of importance and it should be done consistently on a daily basis with one rest day per week. Walking at an intense rate for just 20 minutes each day and doing just a bit of strength training by working each muscle groups on different days is my key to success. I have discovered that just one set of each exercise taken to exhaustion is what keeps muscles strong and drives sugar from the blood.

Sleep should be attained in a peaceful and dark environment and should be done the same time each day for a total of 8 hours.

Trying to get at least 30 minutes per day in sunshine each day, or taking vitamin D when sunshine is not always available is another key to success.

Living a life with as little stress will increase your success of keeping blood glucose in check.

Write everything down in a notebook each day and keep track of all activities that you do to do comparisons and find those things that are successful. Tracking things not only creates an excellent record, it also keeps you accountable.

I am not giving a full explanation of all of this at this time because it is all still under review as I progress, but after a year of studying and experimenting this is the solution so far that is working for me. This may not be the solution to everyone’s problems with Type II Diabetes, but I can probably count on the fact that it is a good start.

Blood Sugar- 89, Weight- 169.6

Bowflex- BACK
Pulldowns- 290 lbs – 17
Rows- 290 lbs – 16
Reverse Fly’s- 100 lbs – 15

Breakfast- 2 Eggs
Lunch- Steak, Broccoli, Salad
Dinner- Pork Chops, Salad

About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
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14 Responses to The Things I do each Day to Tame the Type II Diabetes Monster

  1. jncthedc says:

    After reading through your regimen, and seeing your results, it occurred to me that what you described is a PROCESS to follow to be healthy. T2D, heart disease, obesity, etc… are all merely symptoms derived from imbalances in living. Fix the underlying problems and the symptoms improve or resolve entirely. Our society focuses on the “disease” and wants the direct causal repair. We need to learn to focus on the behavior that interferes with the body’s ability to respond to aberrations. You have done a great job in learning and implementing this fix.

    • Thank You. I call it self discovery and body hacking. I am sure that there is a solution written somewhere that it pretty close to what I am doing, but the only information that I have found that truly works is the overall approach like you describe. Fixing your overall health and all the other problems start getting better. But I do believe each of us must learn to find it ourselves because we have to learn what it is deep inside us that creates this drive towards being the best we can be.

  2. James says:

    As far as healthy fats go, try Googling “coconut oil and diabetes” and see if there’s anything there you can use. Coconut oil is one of those few home remedies where a fair amount of actual scientific research has been done and it seems to have quite a number of benefits.

  3. Raymond says:

    A total of 8 hours sleep is the most impossible for me.

  4. T2D runs in my family along with high blood pressure. I have made it a point to live a healthy lifestyle as a preventative approach. It looks like you have found a routine that works for you which is key! I agree that nutrition is key when dealing with T2D. Have you ever considered incorporating Shakeology into your nutrition plan?

    • I am really trying to get my diet as close to nature as possible. I try so hard to stay away from anything that doesn’t come directly from nature.

      • I totally agree! That’s what I love about Shakeology, it actually is a whole food. The ingredients are unique due to being imported from their countries of origin. Think of it as dry juicing…we have dried the ingredients in a way that they don’t lose their nutritional value 🙂 If you decide that it’s something you want to learn more about, I can always send you more information. I am confident that after seeing what’s inside Shakeology you would be pleased.

      • I will keep it in mind. Thanks

  5. elricsfate says:

    Obviously, each individual must manage their own situation. If what you are doing works for you, that’s great! However, one thing you said caught my eye. So, I thought I’d throw my two cents in.

    I have read research which states that REM sleep cycles run in 90 minute intervals. Waking mid cycle is what causes that groggy, sluggish feeling for the first 30-60 minutes. If you get sleep in multiples of 90 minutes. such as 6 hours, 7.5, or 9 you actually wake more refreshed than if you get exactly 8.

    I have been shooting for 6 personally, but I’m going to try to bump that up to 7.5. I wake up at exactly the same time 5 days a week, so it’s simply a matter of adjusting when I go to bed.

    • Interesting. I think the perfect sleep cycle would be one in which we could actually follow the circadian rhythms of nature. Of course in this crazy world we live in that is no longer an option.

  6. Guru Singh says:

    Pretty common sensical rules – not just for people with type 2 diabetes but for living healthily in general.

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