How it all started....
But I had to find some willing participants.
So my perfect participants would need to be diagnosed diabetic. I had two people I knew in mind. They both had been diagnosed with Diabetes T2, and also has a number of other health issues often associated with it, such as obesity, sleeping problems, high blood pressure etc. And after touching base with them first to get an initial reaction, they both seemed interested.
I needed subjects who were willing to learn and understand the process, and to understand that it would be a lifestyle change although my time was theirs for them in the first 30 days, diabetes T2 is caused by lifestyles choices, so this couldn't just stop after 30 days and all be good, and go back to old ways. I hoped to help guide them too in a future healthier way of life and introduce some new ideas. This would mean them also reading up and questioning everything we did, and not just being told what to do. They needed to want a life change, and be enthused by the idea and the concept. I was not planning on forcing this on anyone. And my main goal is to reverse the Diabetes, a side effect was the weight loss that will go along side it. This I didn't want them to think of it as a diet plan, and as a road to better health and a change of lifestyle moving forward, and hopefully a lifestyle with diabetes.
So in December 2018 I put together a letter of proposal, and here is a copy of it below, along with a little box of example foods and books for them to ponder on with my offer. Here is the letter below -
Paul also suffered with numerous other health issues including obesity, high blood pressure, psoriasis and I got the impression after his recent diagnosis of Diabetes T2, he was a little at the end of his tether with his list of medical problems, and was super keen in being a subject. He was added to my potential list, and I send him too the letter of proposal and the foods and expectations presentation.
So that was that. I found my subject. Paul Matthews is the one..lets get this started.
February 3rd 2019 - Paul's First Check in and Consultation
So at 9.00 am on Sunday 3rd Feb 2019, Paul turned up bang on time and bright and breezy for his first consultation and to pick up his program to start the following day. He informed me he had downloaded some suggested books from Audible, and was already enjoying one of these, and had bought the breathalyser and blood sugar glucose checker, and came armed with all his doctors test results I required before the process. His first HbA1c test was done on the 11/01/19 and was 65 mmol/lol or 8.1%. (Ideal would be between 6.5%, and 7.5% or between 48 and 59 mmol/mol), this was his Diabetes diagnosis result. This test shows the average blood sugars over the previous 3 month period. This was the test we wanted to get re-done in 3 months to see if the reversal had happened. These are only done every 3 months, and are what doctors use to confirm a diagnosis of DT2 (Diabetes Type 2). So although my time was his for 30 days, an ideal would be for him to continue for the 3 month period, until the next HbA1c is due.
He had already since then been cutting out beer and being mindful of food and lost a little weight. But to the right here is where were started on this day.
We chatted for 4 hours on this morning. Going through his concerns, clearing up understandings, he also confessed to some additional health concerns which I needed to know, we went through the medication he is on, and he agreed to come off the Metformin he had been prescribed as it would fake his blood sugar readings, making them look better than they are, as it reduces sugar produced in the liver.
The first results on the right show his body stats on day 1. It highlighted also he was very dehydrated so he needed to start drinking at least 2 litres of water a day. Warning him that re-hydrating doesn't happen over night, and this should be forever in his regime.
We also took measurements at various points of his body.
Here's an example one of his weeks plans -
During the first 4 weeks...
On the 7th Feb, just four days into the process, he sends me these...
So off to a great start! Well done Paul!
Time goes so 'Fast'....
We then got some great Almond bread bakes ...
3rd March 2019 - 30 days up Consultation
So Paul came back to check out his 30 day results.
He had lost just over a stone in weight, visceral fat (the horrid internal fat) had dropped 2 pointers, his blood pressure had improved, his water % was creeping up, body fat was coming down, but best of all, his morning fasted Blood Glucose was down too. (Generally, the morning is when these test are taken as sugar levels are at there highest then. Sugar is released into the body a couple of hours before you wake to get you energised for wake up time, so for a diabetic who already has high blood sugar, this would be the days worst case scenario)
His Muscle Mass has dropped which is the norm and what I would expect to see. As his glycogen stores are emptying, they will, normally by as much as 3-5 kilos, so I still expect muscle mass to drop some more as clearing the glycogen in a diabetic body can take some time. I also warned Paul to be mentally ready, when we start introducing whole carbs back into his diet, that some of this weight may immediately return, as the stores will refill as that's how our bodies work, we store carbs for energy in our muscles and liver, but just don't want them to get over stuffed with sugar glucose again. Which incidentally is why everyone always gains quick weight after a diet.
He didn't want to stop here and nor did I. We both agreed to continue the process, with Paul creating his own plan, and me to consult or advise when ever he felt the need.
He stayed on this program for the full 3 months, regularly letting me know how he's getting on, and getting a 4 weekly consultation and stats check with me. He was as fascinated with the process and the program as I am. Still reading more books on Audible and always learning more during the journey.
The Results - HbA1c Test Time!
He was looking great. All his Psoriasis had cleared. His sometimes dry chapped lips were full and plump, he looked less 'swollen' and looked less inflamed and a much better skin tone. All in all, he just looked a hell of a lot healthier..
He was keen to see all the weigh in results, and he had booked his 3 month appointment with the diabetes clinic for the HbA1c test for the following day, so we should have the results by the following Friday. His 3 monthly stats before and after results were as follows -
- His fasted blood sugars were down to a pre-diabetic range and no longer over 7.0 mmol/l.
- He had lost a total of 3 stone.
- His dangerous Visceral Fat was down 4 points. And this is tough fat to loose.
- His BMI and Body Fat had dropped as expected being that his body had been fuelled by fats for 3 months, his body had eaten it away.
- He had lost roughly 18 inches from around his body, and you could clearly see the difference.
- He no longer had Psoriasis on his skin.
- His hydrated was slowly (as expected) but surely creeping up. But going in the right direction.
- His muscle mass dropped in the end to 68.8kg and plateaued there for half the journey. So this was his muscle mass once fully depleted of glycogen. Then when we saw no change here, we knew all weight loss was body fat and it consistently dropped, without muscle mass change. (Remember, muscle mass will fill again when carbs are re-introduced)
- We did notice his blood pressure had risen again, something he'd suffered with most his life, however Paul did say that he had agreed to try a new drug for blood pressure which could of had an effect until they get the right dosage. (Something we'll tackle another day!)
So then, Paul messages be to say he's been to the doctors and the results are in.....
Paul emailed the results on the 7th May 2019, and the results were 41 mmol/mol or 5.9%!! Bearing in mind the Ideal is between 6.5%, and 7.5% or between 48 and 59 mmol/mol. So Paul was no longer diabetic! He said his nurse at the diabetes clinic was amazed by how well he looked, and at the results. We did it!! Well, he did it with a bit of guidance from me. This was THE best news!
And also take with him all that he has learned about healthy eating and be mindful of the food he eats.
However, we are not stopping here. He is determined to continue to loose more weight and get the visceral fat down, and water up with a monthly check in with me. I do look forward to his visits, and hes been a joy to work with. Absorbing everything about the process...and simply getting it, which for sure helps keeps him motivated.
Paul - You have done amazingly well and you really should be proud of yourself. As proud as I am of you and all the hard work you put into this process. Keep up the good work. And let's both finish this to the end. See you soon buddy!
Note to all readers - I am unfortunately not able to offer 1-2-1 diet or nutrition plans, as I often have a number of requests after my blogs. Around my work as a company Director, training and caring for my Mother leaves me with little time to dedicate to taking on nutrition clients. I am sorry if you hoped for help. However I do hope reading up and learning for your self via my blogs and posts will help you move towards creating your own choice of lifestyle and look into a new and/or healthier way of eating. Thank you for reading my blogs.