Skip to main content

I Strength Trained for a Year--Here's What Happened

No dinky weights! Photo from Unsplash.

After years of being frustrated by a lack of energy and carrying around more fat than I wanted to, last year I finally regained enough of my health to start...lifting weights. That might not be conventional wisdom, but it makes more sense than eating less or simply moving more to lose weight and be more energetic. I started in March of last year with a few sessions with a personal trainer who showed me how to work out without hurting my neck. Since then, I've been lifting weights twice a week at home, missing workouts only when I'm sick or doing a lot of landscaping. I use 10- to 25-pound weights and a stability ball. After eight months, I lost enough fat that I had to buy new pants, but more importantly, I've improved my metabolic health and reduced my risk of various diseases of aging. The lab tests I took five months in showed a big drop in fasting insulin--from 4.4 in 2021 to 3.7. Other metabolic markers stayed about the same. 

If you're thinking this was because of a big weight loss, it wasn't. The machine at the personal trainer's gym showed I started with only 6% visceral fat, well within the normal range for women. I lost less than 10 pounds and the before and after photos I posted hardly got a comment, they were so similar. I didn't change they way I ate. I did strength training.

Strength is so important that grip strength has been proposed as a biomarker. "Supporting this proposition, evidence is provided herein that shows grip strength is largely consistent as an explanator of concurrent overall strength, upper limb function, bone mineral density, fractures, falls, malnutrition, cognitive impairment, depression, sleep problems, diabetes, multimorbidity, and quality of life. Evidence is also provided for a predictive link between grip strength and all-cause and disease-specific mortality, future function, bone mineral density, fractures, cognition and depression, and problems associated with hospitalization."(1) People with diabetes tend to have lower grip strength compared to non-diabetics(2). Sarcopenia (age-related loss of muscle mass, strength and function) is associated with falls and fractures, poor quality of life, increased mortality, osteoporosis, cardiovascular disease, cognitive decline, and depression and anxiety(3).

Some of these things are self-evident, but does strength training really improve cognition, depression and diabetes or are these just associations? "Muscles serve as storage facilities for consumed sugar and carbohydrates," says an article in Everyday Health(4). Strength training also improves insulin sensitivity and glucose tolerance and boosts metabolism(5). And it's widely accepted that some cases of depression are exercise deficiency syndrome and Alzheimer's disease is type 3 diabetes. 

I suspected a link between weakness, diabetes and dementia eleven years ago when my father, who seemed to be made of iron even in his 60s, rapidly went downhill a few years before he died. Here's what he and my mother were eating:

Four trash bags of chips, crackers, cookies, pretzels, potato mix, gravy mix, cake mix, cornbread mix, macaroni and cheese mix, oatmeal, sugar and grapes. No wonder my parents ended up frail and diabetic.

You need protein to build muscle, and probably most of us need to limit carbs to avoid putting on fat. L. reuteri yogurt helps build muscle, and Bacillus coagulans helps with muscle recovery. I use L. reuteri from BioGaia and B. coagulans Unique IS-2 from Culterelle. After I was rehabbing my garage in 2020 and left feeling like I'd been run over after a few hours' work, I was blown away later that year at my speedy recovery from an injury. The only thing I was doing differently was eating yogurt made with B. coagulans. 

It's hard to exercise if you're in pain. Stretches have helped me so much in eliminating TMJ pain, headaches and kinks that I've added a new YouTube channel to my video feed. SpineCare Decompression is run by a chiropractor who shows you how to relieve joint and muscle pain in minutes with stretching exercises and find long-term relief with strength training exercises. (If you don't see the video feed, click on the three horizontal lines at the top right of my blog and scroll down.) 

You can't exercise your way out of a bad diet--but you also can't diet and supplement your way to fitness (although they can help). When you lose weight, you also lose muscle and therefore strength, and research shows that makes you more prone to debilitating illnesses and injuries. Strength training is a way to lose or maintain weight and stay fit.

How I train

3 sets, 8-12 reps each of upper body, core, back and lower body exercises with 10- to 25-pound dumbbells or a stability ball, repeated a second time with different exercises, twice a week. Each workout takes about an hour.

Sources

  1. Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. Clin Interv Aging. 2019 Oct 1;14:1681-1691. doi: 10.2147/CIA.S194543. PMID: 31631989; PMCID: PMC6778477.
  2. AI-generated content from Brave.com. Sources: Diabetes Research and Clinical Practice, Science Daily, BMC Geriatrics, American Journal of Preventive Medicine, EverydayHealth.com, and WebMD.com. https://search.brave.com/search?q=strength+training+and+blood+sugar&source=web&summary=1&summary_og=62124d6f85b214af7271e7
  3. AI-generated content from Brave.com. Sources: Nature.com, Current Physical Medicine and Rehabilitation Reports, Frontiers in Neurology, Journal of the American Medical Directors Association, and Progress in Rehabilitation Medicine. https://search.brave.com/search?q=sarcopenia+risks&source=web&summary=1&summary_og=5cbd85b0edd191f0607ae1
  4. "Why You Should Be Lifting Weights if You Have Type 2 Diabetes by K. Aleisha Fetters." EverydayHealth.com Updated on December 12, 2023. https://www.everydayhealth.com/type-2-diabetes/living-with/weight-lifting-get-strong/
  5. Strasser B, Pesta D. Resistance training for diabetes prevention and therapy: experimental findings and molecular mechanisms. Biomed Res Int. 2013;2013:805217. doi: 10.1155/2013/805217. Epub 2013 Dec 22. PMID: 24455726; PMCID: PMC3881442. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3881442/

Other references

Labels:

Comments

Post a Comment

Popular posts from this blog

My Long-Term Experience Eating Safe (and Other) Starches

Years ago, before the Perfect Health Diet came out, I followed a program that involved eating quite a bit "safe starch." It was called Body for Life. It involved eating six small servings of carbohydrate along with six small servings of protein, plus two servings of fibrous vegetables per day. (A serving was the size of your fist or the palm of your hand.) There were six workouts a week (three weightlifting, three cardio) and one free day every week where you ate whatever you wanted and didn't exercise. In all fairness, these two programs are different: BFL allows certain grains, legumes and low-fat dairy and discourages fat. It doesn't call for a wheelbarrow full of vegetation. Nevertheless, my experience eating lots of fruit and lots of starch is relevant to the PHD because the amount and type of digestible carbohydrates are similar, and for the first few years, I didn't eat wheat except on free days. At first on BFL, I felt great. Before, I was continually...
17 comments
Read more

Blog Lineup Change

Bye-bye, Fathead. I've enjoyed the blog, but can't endorse the high-fat, high-carb Perfect Health Diet that somehow makes so much sense to some otherwise bright people. An astrophysicist makes some rookie mistakes on a LC diet, misdiagnoses them, makes up "glucose deficiency," and creates a diet that's been shown in intervention studies to increase small LDL, which can lead to heart disease. A computer programmer believes in the diet and doesn't seem eager to refute it because, perhaps, scientists are freakin' liars and while he's good at spotting logical inconsistencies, lacks some intermediate knowledge of human biology. To Tom's credit, he says it's not the right diet for everyone, but given the truckload of food that has to be prepared and eaten, impracticality of following it while traveling (or even not traveling), and unsuitability for FODMAPs sufferers, diabetics and anyone prone to heart disease (i.e., much of the population), I'm...
24 comments
Read more

Carrageenan: A Sickening Thickener. Is it a Migraine Menace?

Let me tell you about my ride in an ambulance last night. I woke up at six o'clock from a nap with a mild headache. I ate dinner and took my vitamins, along with a couple of extra magnesium pills. Since magnesium helps my TMJ flare-ups, I thought it might help my headache. Then I went to see my mother. A few hours later, I had a severe headache, sinus pain and nausea. During a brief respite from the pain, I left for home, but less than a mile later, I got out of my car and threw up. A cop, Officer Fisher, pulled up behind me and asked if I was okay. He believed me when he said I hadn't been drinking, but he said I seemed lethargic and he wanted the paramedics to see me. (Later he mentioned that a man he'd recently stopped was having a stroke.) Thinking I had a migraine headache, the paramedics wanted to take me to the hospital. But since I knew that doctors don't know what causes migraine headaches, and I didn't know what effect their medicine would have on m...
15 comments
Read more