A Year of 13 Weeks
Today is 19 October. Yeah, I know, you can see it at the top of the article, but that's an important date, because it's now exactly a year since I determined I had to take some actions about my weight and glucose. (I came out about it in my first 13 Weeks post, "A Fat Nerd Does Diet," on 28 October last year.)
The results overall have been good. I had several different issues when I started.
- I weighed 301.5 on the 19th.
- My A1c was 7.5. Although I struggled with admitting it, that's real no-kidding diabetes mellitus. For me it appears to be type 2, (T2DM) characterized by lowered sensitivity to insulin. That was on a pretty much maximum dose of metformin, 2500 mg/day; if I were depending on drug treatment alone, I was heading for insulin.
- I had a long-term problem with gastric reflux (GERD) and irritable bowel syndrome (IBS); I was on omeprazole every day and had been since a severe esophageal spasm and put me into the ER with chest pain two years before.
- My total lipids were reasonable on 20mg/day of simvastatin but my high-density lipoproteins (HDL) were low, and my low-density (LDL) were high.
- I also had a long-term problem with depression, although I hadn't had a really acute episode in some years.
Now, a year later:
- I'm down nearly 40 pounds; my recent low was 264.
- My A1c is been between 5.9 and 6.4. The T2DM appears to be under control. I'm down to 1000 mg/day of metformin, and did a long stretch at 500 mg/day.
- My lipids are enough better that I'm off statins, at least for this 13 week period.
- The IBS no longer troubles me -- I can't say it's completely resolved because, frankly, how would I know? But I haven't had a painful episode in certainly almost a year. The GERD is also considerably better, and I'm slowly weaning myself off the omeprazole.
- I think I can say the depression is significantly better. I haven't had an acute episode this year, but then I hadn't had a really acute episode in some years. But I had also been chronically dysthymic, which in combination with acute depression is called "double depression." I really feel like that's significantly better. I plan to write more about depression in the coming months; there are interesting suggestions that there may be some physiology that connects depression, obesity, and T2DM.
What did I do?
- I've adopted a consistently low-carb, high-fat diet. I've played around with variants, and right now I'm around 50g carbs a day, with most of the carbs coming from fruits and yoghurt.
- I've nearly completely eliminated wheat. Occasionally eating wheat seems to result in immediate exacerbation of the GERD and possibly of the IBS.
- I've experimented with high-intensity interval training and high-intensity strength training, although I've had trouble making that a consistent practice.
- I recently tried a broad-spectrum probiotic, which seems to have had very good effects.
- I've largely structured these changes into a series of 13 week long experiments, which appears to be a sufficiently powerful model that a number of other people have adopted it for their own changes.
What have I learned in this year? It's complicated.