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Primal Challenge Journal (Griff)

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  • Primal Challenge Journal (Griff)



    Most of you have probably seen my story - Mark front-paged it today. I want to give a report on what my blood sugars have been looking like today, as well as what kind of exercises I did today.


    I don't have a kettlebell or a set of clubbells, nor do I live in an area where I can go out and find Heavy Things to lift. So instead I'm making do with the weights I can find at home, at least for now. I have two 16-ounce water bottles; full, they weigh a pound each. I also have two 1-liter bottles; full, they weigh 2.2 pounds each. Finally, I have two 2-liter bottles; full, they weigh 4.4 pounds each. Right now just the one-pound bottles are hard enough for me to lift for the number of reps I need to do, but I'll work my way up to the others as I go.


    I'm using a modified version of the Tabata method, with some additional ideas from Dr. Bernstein's "Inverted pyramid" method, where you work the muscles when they're tired and keep working them in decreasing weights until failure. I can't get up from the floor on my own yet, so abdominal crunches will have to wait until I'm lighter, but I'm doing squats, basic arm work, and chest work while standing holding a one-pound water bottle in each hand. I work up a sweat!


    On the days I'm not doing lifting, I'm doing about twenty minutes of aerobic dancing - not high-impact, though. Just enough to get my blood pumping.


    The one issue I'm having with exercise right now is that it spikes my sugars. No matter whether I'm doing aerobic or anaerobic exercise, I can count on my sugars being elevated for several hours after I work out. It's very frustrating.


    I've also discovered that I can't handle any carbs at all until after two p.m. So I can't do like Mark does and have a big-ass salad for lunch. I have a small salad with dinner; anything more, and my sugars go kaboom.


    I know it won't always be this way, but it's frustrating.


    I'm also worried about kidney stones. I know exactly what that feels like, not because I've had one, but because I had a congenital kidney blockage when I was a kid and there was a very distinct sort of pain that went with it, and when we finally got a doctor who knew what he was doing, they thought it was a stone at first. They figured it out when I was 18, so I had plenty of experience with it. I hadn't felt it since surgery 20 years ago removed the blockage, but I'm starting to get twinges again, in the same kidney. I'm wondering if it's kidney stones, and that has me a little worried. I'm taking an extra 200 mg of potassium citrate every day, to try to stave that off, but I've only been doing that for about a day.


    Anyway, suggestions on these two issues would be helpful.

    Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

    Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


    Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

    My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

  • #2
    1



    Griff, I don't know the answers for your questions but I just wanted to tell you that your story is inspiring and I wish you all the best. I saw your post on cc40's thread. I'm sure you'll have amazing results and I can't wait to see your before and after pictures too. Good luck buddy!

    Comment


    • #3
      1



      Hey, Griff, glad you made it here! I don't usually do much reading of people's personal journals, 'cause there's just too darn many of them. But I wanted to be part of the Welcome Wagon and throw some confetti around.

      Comment


      • #4
        1



        Yesterday's progress:


        Breakfast: leftover sirloin steak, about 4 oz.

        Morning snack: leftover baby back ribs, about 4 oz (no sauce)

        Lunch: 2 no-carb burgers with cheese (and yes, I ate too much)

        Dinner: Chicken with marsala mushroom sauce, 2 cups cooked broccoli with browned butter and mizithra cheese, salad with ranch dressing, no croutons


        To drink: LOTS of water


        Exercise: 20 minutes dance in the morning


        My blood sugars were up yesterday. I didn't like it. And today they're up, too - but I didn't get much sleep, and that could explain it.

        Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

        Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


        Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

        My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

        Comment


        • #5
          1



          Progress, 8/30:


          Today I had to get up early for church because I was an usher today, after being up until 3 a.m. for a party. I only got about four hours sleep.


          Breakfast: three-egg omelette with cinnamon and pepper, 2 strips bacon


          After breakfast, I took a six-hour nap due to being up way too late last night.


          Snack (at dinnertime): Leftover pork and veggies


          Dinner (at 1 a.m.): two eggs, two strips bacon, two sausage links, caesar salad without croutons


          Exercise: None today; I was completely wiped out from the party last night (where I did get some exercise). Today was a rest day.


          My blood sugars are back to "normal," mostly, since my nap. I think that I need to make sure I get enough sleep because when I don't, it shows in my sugars.

          Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

          Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


          Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

          My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

          Comment


          • #6
            1



            Progress, 8/31:


            I was still tired this morning from the weekend partying, but I was at least functional.


            Breakfast: two-egg omelette with organic pork sausage


            Lunch: None, I wasn't hungry


            Snack: 1/4 cup macadamia nuts and 1 strawberry - and a happy thing for me about that. I've been allergic to strawberries for nine years, and now I'm thinking it may have been a pesticide or something on the strawberries that caused the reaction, because I didn't react this time. Yay!


            Dinner: Brussels sprouts cooked in bacon fat, and a center-cut pork chop with mushroom-red onion sauce and pie spices.


            Exercise: I ran a bunch of errands, and in the heat, too. And because of the heat, my sugars have been running in the low 120s most of the day. They finally got down to 105 right around the time I started eating dinner. I'm still eating, so we'll see where they fall in two hours.


            Total net carbs today: 20 - and that includes last night's midnight snack.


            My Grok shirt arrived today, along with a copy of the Primal Blueprint. The shirt isn't big enough for me, yet, but give me six months.

            Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

            Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


            Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

            My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

            Comment


            • #7
              1



              I feel your pain on the kidney issues. I was born with hydronephrosis, and had surgery to remove most of my left kidney on my 1st birthday (1979). They left a piece about the size of a fingertip.


              I was on medication until about nine years old.


              Then, about three years ago, I went and had testing done for injured discs in my back and they found by mistake my kidney problems were back, in the same kidney. Surprise! It has expanded to twice the normal size of the healthy one and basically is like a bunch of grapes, lots of pockets, all full of stones, with a partial uretal blockage. Doc will be putting in a stent soon, I reckon, because it is just getting bigger and I can feel my kidney when I slouch to the left side.


              I'd hate to feel what it is like to pass all those stones... I wish they would just remove it and get it overwith, but no!

              Comment


              • #8
                1



                When I was eighteen, they discovered that I had a congenital kidney stone - a warped place in the ureter. They did a partial urotostomy to remove it. I know exactly what kidney stones feel like!


                Fortunately, the potassium citrate seems to be clearing that up without issue.


                I feel your pain.

                Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

                Comment


                • #9
                  1



                  No fun. No fun at all.

                  Comment


                  • #10
                    1



                    Progress 9/1:


                    Breakfast: three-egg omelette with cinnamon and parmesan, 2 strips nitrate/nitrite-free bacon, 1 tablespoon coconut oil


                    Lunch: Ground beef stroganoff (success) with zucchini "pasta" (failure), 1 tablespoon coconut oil


                    Dinner: Broccoli beef made with ribeye steak, cauliflower "rice," 1/4 cup each strawberries, raspberries, macadamia nuts, 1 tablespoon coconut oil


                    Evening snack: 1 ounce string cheese, 1/4 Trader Joe's 73% dark chocolate bar


                    Exercise: 20 minutes dance


                    Total net carbs today: 41, but my sugars were lower and better controlled than yesterday. The coconut oil is miraculous.


                    I've also found a hiking buddy and we will try to go hiking sometime this weekend, maybe when my kids are here, if the heat lets up.

                    Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                    Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                    Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                    My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

                    Comment


                    • #11
                      1



                      About exercise spiking my blood sugars: I have, I think, found a solution (suggested to me yesterday in the "Too Hot to Exercise!" thread by DiabetesCanKissMyButt.


                      I have to eat first. I can't exercise on an empty stomach and still avoid a spike.


                      I just did a ten-minute intense strength training session about a half hour after finishing eating. My sugars went down! Always before, they've gone up 20 to 40 points. This is amazing. Tomorrow I'll find out if it works equally well for cardio. If it does, I'm in clover.


                      I didn't get nauseated this time, either, and I always have before when I've eaten prior to exercise.


                      I also wonder: could my intake of coconut oil have something to do with both the lack of nausea and the lowered sugars after exercise? Because that's really the only change I've made since the last time I tried this. Thoughts, experiences?


                      I've made so many changes in the last three weeks. I've stopped drinking caffeine. I've completely cut out grains and processed foods. I've started adding coconut oil to every meal (which has shown a huge difference in my sugars). I'm working out in some way every day - not intensely, but consistently.


                      For strength training, I'm using two 2-liter bottles and two 16-ounce bottles, which weigh about 4.5 pounds and 1 pound each, to do what Dr. Bernstein suggested in his book The Diabetes Solution: lift slowly to muscle failure starting with heavy weights until you can't lift them anymore, then immediately moving to lighter weights, with no rest period, so that you're exercising your muscles while they're tired. The reason he recommends this for diabetics is that more sugar gets processed in anaerobic exercise than in aerobic exercise - about 19 times more.


                      I was able to do 16 bicep curls with the 4.5-pound weights, but only 7 tricep lifts (where you hold the weight behind your head and lower it). And let's not talk about lateral raises, okay? (I'm embarrassed; I only managed 4 with the bigger weights.)


                      One thing that is confusing me: the lighter weights are harder to lift once I've lifted the heavier ones - that is, I can't do as many reps as I could when I was just lifting the lighter ones. Is that normal? For example, I managed 16 bicep curls with the bigger weights, but then couldn't get through more than 8 with the lighter ones. Should I expect this?


                      Exercises done today: bicep/tricep curls, lateral extensions, front extensions, "bench press" and "fly" lifts (while standing; I don't have a bench and I can't get up from the floor on my own yet) and squats with weights in my hands. My heart rate was at about 62% of maximum when I was done, right in the sweet spot Mark talks about in PB.


                      Overall, happy today.

                      Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                      Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                      Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                      My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

                      Comment


                      • #12
                        1



                        Progress!


                        I gave in today. While I was at the student health center picking up my prescriptions, I asked if I could step on the scale real quick.


                        377. I'm down 20 pounds in 19 days!


                        Wow.


                        When I got home, I measured my waist. I've lost six inches off my waist in 19 days!


                        Wow again.


                        Average blood sugar today: 107. That's about 7 points lower than ANY average I've had since starting this. (Coconut oil good!!!)


                        Breakfast: Cinnamon-parmesan 3-egg omelette, 2 strips Trader Joe's nitrate/nitrite-free bacon, tablespoon coconut oil


                        Lunch: 1/4 cup each strawberries, raspberries and macadamia nuts; tablespoon coconut oil


                        Dinner: 6 oz. steak, 2 strips bacon, 1 chicken breast with skin, 1/4 cup each cucumber slices, broccoli florets; 4 oz blue cheese dressing, 1 Lindor dark chocolate truffle; 3 coconut oil gelcaps


                        To drink: water!


                        Exercise: 12 minutes intense lifting, as above.


                        20 pounds in less than 3 weeks. Wow, oh, wow.


                        Then again, according to thedailyplate, I've been in calorie deficit to the tune of at least 500 calories every day. So maybe this isn't that surprising of a result?

                        Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                        Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                        Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                        My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

                        Comment


                        • #13
                          1



                          Yay, Griff!!!

                          Way to go!

                          Comment


                          • #14
                            1



                            I think the chocolate was a mistake. I've had a headache ever since. It was NOT worth it.

                            Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                            Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                            Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                            My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

                            Comment


                            • #15
                              1



                              Congratulations, for your recovery. I have also lost a lot of weight, by just controlling my insulin, although not with a paleo diet. I am mostly vegetarian. But I do understand the basics.


                              Why are you worried about your blood sugar level? Does it cause any physical problem?


                              Everybody will get a higher blood glucose when exercising anaerobically. The exercise will reduce your glycogen stores, and the liver will produce more to replenish it. So the level will be high. This shouldn't cause any problem.


                              Lets say you burnt 100kcal during lifting a very heavy weight a few times. You will need to replenish that. The liver will generate 25gms of glucose. This goes into your blood stream. The total blood level is built up with just 4gm of glucose. So your blood level will rise a lot.


                              Don't worry about it, unless it causes any real problem. If it does then you want to go slow. Burning calories at a slower rate, ie taking longer breaks.


                              I didn't see any fish oil/caps. Add it. Its the most important part of recovery. Drink about a spoon every day. I am sure your sugar control will get better.


                              My mother was having slightly higher fasting glucose. She did try several things (ofcourse not paleo). The fasting glucose became good once she started the fish oil.

                              Comment

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