A Little Bit of Exercise...

Twibbly

I picked up a book called The Diabetes Reset at the library. It's by Dr. King from the diabetes center associated with Harvard's medical school. Now, it's very, VERY anti-LCHF, skip the diet part (70% carbs is ok if 30g of it is fiber? uh, no thanks), but there are some interesting gems in it, and I know a lot of us are interested in blood sugar regulation.

"In one controlled study that compared diet and exercise to dieting alone, the subjects in the diet and exercise group expended an extra daily 70 calories over a period of two weeks. In case you're wondering, that's equivalent to a 190-pound person walking at a steady pace for ten minutes each day, or bicycling at a brisk tempo for eight minutes, or swimming the freestyle stroke for six and a half minutes--very doable, by anyone's standards. By the end of that two weeks, the fat content inside the subjects' muscle cells had been reduced by almost 20%, the fat accumulation in their livers was decreased significantly, and their ability to metabolize infused glucose had risen by 57%!"

The citation for it is Tamura, Y., et al. "Effeects of diet and exercise on muscle and liver intracellular lipid contents and insulin sensitivity in type 2 diabetic patients." J Clin Endocrinol Metab 90 (2005):3191-3196

Now, I may disagree with a lot of the info that's in this book, but that right there could be worth the price of admission (especially since I picked it up at the library ).

It also talks about stuff like exercising under 68 degrees to increase brown fat activation and all sorts of interesting non-dietary stuff.

slimzandra

Thanks for sharing. I've always noticed a huge difference in weight loss when I mix in moderate exercise vs. just dieting. As a side note, glad to see someone else still goes to the library! I love old libraries and the feel of reading a book.

FitToLead

Cool info. Michael Mosley, who write the 5/2 diet, and the super low cal diet, has done a few docos, one of which showed how a small amount of daily exercises changes the way the body soaks fat up out of the blood. It was amazing. Thank you so much for the reminder, I need to remember this on my lazy days:)

KnitOrMiss

During that diabetes summit, it was shown than most diabetes related insulin issues could be mitigated by burning out glucose heavily for 2 weeks (like 2 hours daily exercise - 1 hour cardio, 1 hour weights) and force most folks back to being more insulin receptive, etc. So I absolutely see this making sense.

FitToLead

KnitOrMiss wrote: »

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Thanks for that. Did they say if that works for pre diabetics? Not me- I am insulin resistant, but have a friend who is pre diabetic.

KnitOrMiss

@FitToLead Yes, that is a key to helping restore insulin sensitivity in everyone, but it takes more effort in diabetics. It works for the insulin resistant, too, hence my personal interest. I will look back at my notes and see if I can remember which doctor it was, so that you can research further.