Blood Sugar Target Training
Blood Sugar Target Training Log
Read This First:
I do not adhere to all Starting Strength principles, and have no interest in explaining or debating why, but it is not because I think they are incorrect. Unsolicited form checks and/or programming advice will be ignored. Other topics, such as nutrition are open.
I'm posting again because I thought this log might have a niche interest. If there is not, I will stop logging here. I am using activity as one factor (among several) to learn how to manage blood sugar and insulin. I am beginning to methodically measure my blood sugar several times per day and looking for cause/effect relationships with activity, nutrition, and supplementation.
I've posted here before and have several logs, but left the SS forum because I no longer follow SS dogma. Some of these logs are:
- Want to quit feeling like crap and improve diabetes...
- Andy Baker's 14-week KISS made complicated
I also log on Instagram, which includes video of my lifts, daily glucose readings, cover cats, and cat memes: Login • Instagram
I am formerly a Type 2 diabetic, but am no longer diabetic or prediabetic. Critical numbers are:
- Last A1C: 5.0
- Mean Daily Blood Sugar: Roughly 100
- Weight: Apx 190lb
- Height: 5'10"
- BFP: Apx 16-17%
- Age: 50 years
- Deadlift 1RM: 375lb (proven/tested)
- Bench 1RM: 260lb (proven/tested)
- High Bar Squat 1RM: 240lb (235lb proven). I do not low bar squat. Refer to read this first.
- Steep Incline Bench: 170lb (165lb proven). My press replacement. Refer to read this first.
These blood sugar numbers are considered by the medical establishment "normal". They are below prediabetic (about 5.7 a1c/115 glucose).
However, they aren't "good" - a1c over 4.6 is strongly correlated to higher risk of mortality and heart disease, rapidly going up the more you are above 4.6.
"Good" would be an a1c of 4.7 or less, with average blood glucose under 90. That is the goal.
Overall strength and body composition is a secondary/derived goal. Muscle mass improves insulin sensitivity. Strength improves muscle mass.
Unfortunately, since my blood sugar is "normal", I have no medical support in this endeavor. My PCP won't give me Metformin or any prescriptions to help manage my blood sugar. So, I am on my own using lifestyle, OTC drugs, and unregulated supplements (which sucks).
It is important to remember that my study size is one person. When/if I find a cause/effect relationship, that means it works for me. It may not work for you. How individuals handle different foods, activities, and supplements vary. I am willing to discuss/debate the logic behind my non-programming/technique decisions. For programming and technique, talk to a SSC.
Current Plan:
Strength Training:
For strength training, I am using a highly modified version of the Baker Barbell 5x5 template. I am making the following changes:
- I am doing two "template" training sessions per week instead of three. This is a generally-approved modification that Andy has tested and works.
- I am splitting each workout into two half-sessions, making my frequency is 4x/week with very short sessions. This has not been tested or approved by Andy.
- I am substituting steep incline bench press for press because the ceilings in my basement are low.
Conditioning:
- I am adding fasted morning cardio 3x/week on non-training days. The type of cardio and fasting state may vary as experiment with what different activities to manage blood sugar.
Nutrition:
Nutrition will adapt as I learn cause/effect relationships between diet and blood sugar.
- I am starting on a cut, about 1900-2000 calories per day. I know this will make strength gains difficult and muscle mass gains impossible, but makes blood sugar analysis easier.
- The starting diet is mostly low carb, with bigger carb meals at breakfast and the night before strength training sessions.
- Carbs the evening before fasted cardio are much lower, pushing keto diet levels.
- I will not stay on a cut very long. I am currently a healthy weight, and losing more than 15lb of fat would make me unhealthily underweight.
The reasoning for this is that it is easier to manage blood sugar on a low calorie diet. More food and carbs yields more variance in blood sugar, making analysis more difficult. As I learn when and how I can add calories without blowing up my blood sugar, I will do so, with the goal of eventually being able to eat more, bulk up, and gain muscle mass while keeping blood sugar under 90.
Supplementation and Drugs:
- I am currently taking Berberine, an herbal insulin-sensitizing agent similar to Metformin. 500mg, 3x/day with breakfast, lunch, and dinner. I have not (yet) methodically tested its effectiveness, but multiple scientific studies support it.
- I also currently take low dose Atorvastatin (10mg every other day) and Vitamin D as prescribed by my PCP.
- I take acid-blockers every other day due to acid reflux.
- I have a CPAP, but haven't used it recently. I may attempt to use it again to see if it affects blood sugar.
- I will be testing and considering other supplements.