Health Update #5 - Good News!
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- เผยแพร่เมื่อ 16 ต.ค. 2024
- Mondays: Health Updates
Tuesday, Thursday & Saturdays: Ebike Videos
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Congratulations on the progress of your journey, Russ. My wife and I tread that path as well. Food is medicine. We can personally attest that with the correct foods (our research led us down one dietary path) coupled with exercise you can reverse diabetes and eliminate medications from your daily regimen. My cardiologist had me on 5 meds following a heart attack. I am now down to two meds, and holding out hope that I can someday drop these. Keep it up Russ, you are doing great!!!
Good morning Russ. I'm glad to hear that you are doing better and hope for continued good news.
Can't wait until riding weather for more videos.
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Russ….My experience with elevated blood pressure: My BP was in the 150’s and 160’s over 70’s…..and the doctors kept giving me pills, to the point where I was taking 4 pills, some twice a day. I’d had a stroke and my carotid was scanned and found to be about 80% blocked. They did an ‘endarterectomy’ (cleaned out the artery) and my BP was still elevated. My VASCULAR SURGEON scanned my arteries to my kidneys and found my left artery was 90% blocked. He went in (through my femoral artery) and placed a stent in the artery. My BP is now 120’s/low 130’s over 60/70. It might be worth having a conversation with your doctors about determining the CAUSE of your high blood pressure INSTEAD OF chasing the issue with pharmaceuticals. It’s a conversation well worth having!
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I'm the one who told you about the Beat diabetes site on you tube. If you go to the playlist there are so many peoples testimonials that are in our boat! I find it very
helpful to hear how others are doing to get their A1Cs down.
Your not along on this journey💕
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If I was still in practice I would have loved to have had you as a patient. You are working so hard and you parameters are coming into line. I have so many patients that do not take their medications follow a few simple guidelines to have a better life and live longer. 94 is awesome.
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The way I handled bread was to give up all bread 100%. First I tried just cutting back, but the craving for bread never left and occasionally i would cheat and have 4 piece of bread in a day or maybe 1 roll. The only thing that eliminated my cravings for bread was to stop 100%. After a couple of weeks, maybe 4, the craving went away. So I haven't had bread of any type in several months and I currently don't feel the need to eat any bread. I hope that continues. Hopefully, you are not like me and can eat just 2 pieces a day and never do 3 or 4 pieces.
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So glad things are going well for you. I hope you can get off of some of the meds eventually. Good goal. Take good care of yourself. Ebike riding is just around the corner. Granted it is a large corner but still…
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Yuppers, my eyesight came back too.
It’s wonderful that you’re doing much better!
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Good job Russ!
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People are crazy...not all...but a measurable amount...listen to your doctors....question your doctors....sure but only with legitimate research and other medical professionals. Great job!
Bruce are you a trained M.D. ?
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@@garywillhoit
Bruce doesn’t have to be a MD to give solid, common-sense advice. He didn’t give any medical advice, just to listen to your doctor and other medical professionals.
@@thomash7573 starting out questioning your Doctor with your own research , won’t build a trusting relationship with your health care professional.
Good news, Russ! Take care of your knee….Dan
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Bread 🥖 is a hard thing to give up. You’re doing well, I’m happy for you. You are a take charge person and that is key. Some people rely more on the doctors and never get involved in their own health. 👍
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My vision did exactly what yours did and now I’m back to wearing my glasses again, my Metformin prescription is working ok for me, be well be safe.
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It's all about the weight. I never saw any heavy 90 yr old folks when I used to visit nursing homes.
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Just let you know Arnold seeded bread is a low carb 2 grams of carbs per slice. It is a Keto type bread so no spike. I am far sited so no affect on my eyes that could tell
I have monitor that I can see on my phone it goes up and down more than you would think. I have had low glucose that caused me not to know what was going on. that why I was able to get monitor I have more alarms at night for low glucose. I need to lose about 20 lbs seam to be stuck in the 240s. weather not helping as of late lot of rain and wind.
My BP is about the same as yours. I have been taking Losartan 100mg for about a year with no results. I also exercise regularly and am not significantly overweight. Don’t smoke or drink alcohol.I recently found information that sugar intake
is more important than salt intake when it comes to lowering BP. I also found that apple cider vinegar (with the mother) is recommended to help with BP. Might consider putting this in your salad dressing.
My salad dressing is Extra Virgin Olive Oil and Apple Coder Vinegar with a little bit of Spicy Brown Mustard and 1 Tsp of Sugar to cut the acidity of the vinegar. Can take too much sugar due to the diabetes.
@@RussIsRight
I've been taking ACV daily for about a year. Two tbsps in a glass of water first thing and then 1 tbsp per glass x about 8. Initially because of the many claimed benefits. Now I'm not so sure those benefits are actually true but I continue with it because I like the tart taste. I'm guessing that after lowering my sugar intake for quite awhile my tastebuds have changed in the same way that after eating a lot of sugar for a long time it takes more to experience a sweet taste.
One thing people need to realize is the body cannot tell the difference between sugar and zero calorie sweeteners. After drinking a Diet Pepsi, or anything similar, the body spikes its insulin to deal with the expected inrush of glucose. Once it realizes there isn't any glucose to deal with it will often cut production too much. All of thus tends to increase insulin resistance which is actually the base cause of problems with the microbiom. Fake sugar is about as hard on the body as the real thing. Don't do it.
@CliveDrives I will try to minimize my diet drinks. I usually now try to get sprinkling water instead of diet drinks.
Good news is always on the way
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Hey Russ, since we're talking about food, tell me about your guilty pleasure, congee. After you mentioned making turkey congee, I looked up chicken congee and thought that's not so bad, nutritionally, that is. So I made it and I'm in love.
Before I started changing my diet I was doing DASH, which included a lot of pulses for the fiber content. It was necessary to give that up because of the starch (sugar) content. The congee I made had 1 cup of rice with 8 cups of broth and 350g chicken.
That didn't seem at all bad, considering a 2 cup serving adds up to 4 meals. Each meal being 36.6g net carbs, 40.4g protein, adding up to 491 calories.
If eating it for 2 meals per day, (I know you aren't there yet) that is a good example of a low carb, medium protein, high fat diet. Since the recipe only contained 1 shredded carrot and some bok choy, it isn't a super nutritious meal but it's definitely not terrible. Perhaps your recipe is different. Anyway, just had to say thanks and wonder why you think it's a guilty pleasure.
Ha! Yes, I like having Turkey Congee, but wonder if I can ever do it again. The rice of course will convert the carbs in it to sugar after you eat it, so at best, I can only have it now occasionally and at a small amount as well. I typically will add Lee Kum Kee brand of oyster sauce with my congee, but others probably do not. It's an acquired taste I suppose. Turkey of course is a stronger flavor profile than chicken and that's why I like it, but I have done chicken congee as well. Congee in Cantonese is called "Jook" so often you'll hear me refer to it as Jook, instead of Congee. But the English speaking world better knows it as Rice Congee. Enjoy your congee! 🙂
@@RussIsRight
Carbs do turn to sugar and pretty fast at that. Although brown rice does it a little slower than white rice. One cup of rice jas 45g of carbs which equates to 5.6g per cup of jook. That is not a particularly high amount. Consuming 30g carbs per day qualifies as keto so that may be too high but under 130g per day is considered low carb so that's easily doable. I aim for under 80g per day and I do not think jook is out of bounds. Of course the toppings can easily change that. Remember, the dose is the poison. :)
You said you track your nutrition on a spreadsheet but I don't know if you're tracking carbs. I use Carb Manager to track my macros which works out OK, although it can be a little inaccurate as well as being a big PITA. I think it's worthwhile though.
I've been experimenting with the ingredients for jook to things like sweet potatoes, quinoa etc. and varying the protein with chicken, shredded pork and fish. The possibilities seem endless.
@CliveDrives Ugh… another thing for me to track… carb count. Hahaha!
The researchers say saturated fat, even though it does not spike glucose, does make diabetes worse.
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Metabolic syndrome from poor eating… insulin resistance… Low carb eating is the answer… works for everyone! Fat is your friend.
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Great news Russ! The A1C and blood sugar numbers are about ideal and well on your way to significantly good overall health. Happy to hear you have a good diabetic educator, you're in good hands. Hope your BP is improving as well. Ride on Russ👍
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I agree that a person's eating habits are very important for good health, but I believe that your daily activity levels are far more important, because it tends to keep your weight down, improves cardio vascular health and increase your metabolic rate.
Thanks for sharing your health update.
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I used that...Ozempic...Semaglutide...knocking on 130+ lbs in 13 months.....i think that drug changes your mind with regard to cravings and food addiction and they are being investigated for other addictions. I skip every now and..going 3 weeks without a shot...and I do not gain nor change eating habits. I want to lose more..which is why I still see my fat doctor...but I plan on stopping. And I am not going to gain the weight back....the drug has helped alter my life with regard to food. Great video...as always thank you!
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@Bruce
I would totally agree with you about Ozempic. What I hear is most if not all users regain their weight after coming off the drug. Just like Oprah did. Using the time to change your diet and lifestyle is the most sensible course of action....Other than not taking Ozempic at all. :)
@CliveDrives ...yes...must make changes to lifestyle...mostly diet....for some the drug helps do that. My Doctor told me that I have lost more than most...but I wanted to make my money count...and I wanted to rid myself of 24/7 knee pain and I wanted to get an ebike and enjoy it.....all have been accomplished! 🙏 Bonus...I started a TH-cam Channel telling people about my weight loss and how ebiking is super health food for the body, mind and soul! GOD is Great!
Atorvastatin is Lipitor.
Yes it is! Thanks. I keep forgetting how that is pronounced!
im type two i always go bye mmol what would 12 mmol be
i had my bloods dun all ok but my sugar was up glad you are doing good
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Congrats Russ, it looks like things are progressing well. Usually the first 8-10 lbs lost is mostly water so an early "plateau " is generally expected. I heard you mention needing to eat carbs but, be assured, the vast majority of people do not need any carbs. In fact, consuming an excess amount of carbs is the primary cause of insulin resistance. Here is a crazy little secret that many refuse to believe. When you are ready to replace carbs, do it with fat. Oh, a little addendum: carbs and fat are a deadly combination. All processed junk foods are made from a combination of the aforementioned pair. :)
Carbs are the easiest to digest and therefore the body processes them first. If one eats too often throughout the day, as most consumers of junk food do, the body never gets to break down keytones. Which is the best source of energy available and therefore eventually unlearns how to do it. It's not just junk food though. I was fairly strictly on the DASH diet for 25 years but ate 3 meals and 2 snacks every day. I got fat, 226 lbs. Five meals is too many to enable burning keytones. A lot of the foods promoted by DASH, while they are whole foods, aren't much better than sugar. Potatoes, rice and bread are possibly the most notable, but not the only examples. Look up the GI indexes of white and brown bread and white and brown rice. You will find only a marginal difference.
A piece of advice I came across that was particularly useful:
Whatever weight you choose as your final goal should also be used to determine the number of calories to eat per day and to craft a suitable diet to achieve that.
That means, according to Dr Google, a 5' 10" person should eat about 2000 calories per day to maintain their weight. There are a few "variables " in that rule of thumb.
EG: I'm 6'3" and started my weight loss at 226 lbs aiming to burn 1600-1700 calories per day. I lost 2-3 lbs per month until I reached 184 and decided that I was skinny enough before choosing 180 lbs as my goal. I got down to 181.2 and have been bouncing between there and 184 for about 7 months. This has been the most difficult part of my journey. Otherwise it was surprisingly easy.
I'm fairly certain what made my journey easier was starting Intermittent Fasting (feeding) after the first week. After a few weeks I was getting fat adapted and went to 2 meals a day. A few weeks later I went to OMAD (one meal a day) for about 2 months. Approaching my initial goal, I went back to 2 meals a day which is what I will continue for...ever. On average I eat my first meal at about noon and my second meal at about 5pm. For the last 6 months I have almost never felt any hunger on that schedule.
I hope someone found at least some interest in this.
Thanks. I figured my calorie count needed to be around 2000 or less. Doing that of course is the hard part for one that ate a lot more than that for years.
@RussIsRight
Yes, 2000 calories seems to be the favorite target for most people. Although for me, it appears I gain weight at 2000. When I decided to stop losing weight, that was my initial target but I put on 4 lbs in one week. Cutting back to 1800 stopped the gain and cutting again to 1700 (a little more than my weight loss level of 15-1600) was enough to get back on track. It has been harder for me to maintain a weight than it was to lose it.
One thing weight loss people need to come to terms with is really just one of semantics and may seem obvious but is psychologically important. A diet is what one eats on a regular basis. A calorie restricted diet is one that causes weight loss. To lose weight and keep it off one needs to make their diet a lifestyle change and to do it from the beginning.
Before concerning one's self about calorie restrictions it is best to eliminate junk food and ditch all processed foods. While doing that, only eat 3 times per day.
Once comfortable with that, which could take 2 weeks to a month or more then refine the foods that are eaten. Depending on how bad the previous diet was, it could take longer. Remember you have been accustomed to the SAD diet for decades so it takes time to become adapted to a new lifestyle with a new diet.
From what you have said, it appears you are on the right track. One thing that really helps is to eat under 100g carbs, under 120g protein and underb130g fat. Those numbers are variables that will change with the total number of calories desired. This is a basic LC-MP-HF diet.
When it comes to feeling hunger, you will need to be totally off junk food and any highly processed food preferably off high starch foods so your system can become fat adapted. Once fat adapted your body will start using keytones for energy instead of carbs and ghrelin, the hunger hormone, stop being produced. After that you will begin to feel empty instead of hungry.
There is, of course, a lot more. I expect your eyes are already glazed over.
There's a lot of sugar in the bread only one slice of bread wheat is the best for you I have type 2 got to cut out the salt no salt and sugar coffee has to be black no creamer or sugar in the coffee ☕☕ Take it easy Buddy and stay safe 🙏🙏🙏 you can go blind 🦯🦯 🦮🦮 of type 2 diabetes .stay be low 120 ❤😊😊😊😊 Watch out for disseyness not good stay off the bike if this happens because I crashed on my ebike and now I have 8 screws and a steal plate in my wrest take care stay safe 🙏🙏 p.s. yes my site got better but I still have to Wear them also you can get dry eyes .use eye drops 💧💧💧.
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You Tube has not given me your notices for #1-4 of your health videos. I’m angry! This is happening to other creators I’m subscribed to, also! Yet they send me notices from people I’m not subscribed to. 😬 I’m pre diabetic and would have watched all these videos. I will now, but that’s not the point. I’m signed up to receive notifications of all of your videos. This hurts your numbers, too, because I always hit the like button and leave a message. I wonder if this is happening to others?
I checked and I’m still subscribed to you and the “all” bell is still checked, too. I’m glad I received a notice for this video, #5!
Not sure why that is happening. 🙁
At 94mg/dl you're doing awesome!
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Russ Is Alright
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You body battles are going well. Maybe time for more pt.
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White bread or wheat makes no differance in your spike for me, (yes i can eat a 1/4 slice but why bother with that small amount) my body doesnt care what kind of carb it is whether it comes from bread, ice cream or a banana, it spikes all the same , if i keep my carb to 15grams per meal im fine and dont spike much, more than 15g i start to spike significantly, lots of glucose testing with a meter i did before and afte meals (usually 3 times after a meal to determine how long i spike and with what foods) now that i know what affects me i dont test myself that much anymore unless its someting new i eat, now saying that i do eat my low carb misstion brand tortillas, they have around 2-3net grams of carbs, depending on the type and sola brand bread which has 1net gram of carb per slice, i can eat 4-6 slices without affecing me, of coure if the rest of the meal is low carb. the only thing is they are expensive but i dont care i get to have my bread and tortillas. also fiber is a carb but has no effect on blood sugar! if something has 30grams of carbs and of that 20gram is from fiber then there is only 10net grams of carbs that will affect your blood sugar, just my thoughts everyone is differant.
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I'm getting shoots on my left 👁 eye 👀 from diabetes.
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You are doing better but you are not out of the woods yet. The 70-180 range is the therapeutic range for all of us people with diabetes. Your actual target range should be much smaller - say 80 to 130 mg/dl. The numbers after your meal are indicative of the carbs you ate, but the concern is how fast that returns to the 80-130 level. Carbs are actually important as they are your bodies primary energy source. So the reason they are asking you to count carbs is to get you to eat properly and stay in the range of 140-150 gas of carbs.
Stop with the "get off the medication rant". Your thinking about medication is wrong, your thinking about diet is wrong, and you really need to start listening to your diabetes team. Stop watching social media for diabetes advice as most of it BS.
My daily finger prick tests are typically between 98 and 115 mg/dL at this point. But you are saying that I should not expect to get off the meds and to keep taking them forever? My doctors have told me that I have a good possibility of removing the meds once I have stabilized and lost the weight needed and to continue that lifestyle change. And, yes, I am listening to my diabetic team. I am just reiterating what they have told me.
Funny how Roger says "stop watching social media for diabetes advice" yet here he is dishing it out. I guess because your not following HIS line of thinking then YOU have to be the one that's wrong. A lot of that going around these days... Plus having a goal of getting off the meds when safely possible will help keep you in line as well. Keep up the good work Russ and don't forget to ask during your next visit about monk fruit sweetener.
Roger, carbs are the bodie's first choice to supply the energy it needs but most sustainable and therefore the best choice to supply the energy. The difference arizes because of that ease combined with the constant supply of carbs from eating too often.
When following an intermittent fasting regimen, the body will become fat adapted and will begin using keytones for its energy supply. This is the absolutely best situation because the body will start consuming its own fat. When that happens you will no longer feel much, if any hunger. This is what modern nutricionists will tell you and is what I experienced.
Many of the Dr's who share what they know on TH-cam are internationally respected practicing experts in their field of medicine including, cardiologists, neurologists and nephrologists etc. It is best to be certain of what you think you know before loosely bashing anyone, anywhere.
@@2tuffHD
It is far better to get off your sugar addiction as soon as possible than to use any sugar substitutes, even natural ones like monkfruit.