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

Dana Carpender's Podcast; Dr. Davis on YouTube; Labor Day Sales

Dana Carpender, who's written several recipe books and other works on low-carb, has a podcast and is still writing articles at carbsmart.com. She's a terrific writer and amateur researcher (otherwise known as reading , as Jimmy Dore jokes ). I use her book 500 Low-Carb Recipes all the time and I'm looking forward to hearing more from her. I've embedded her podcast on my blog (click on the three lines at the top right if you don't see it, or go to Spotify or other podcast source if you're getting this by email). Carbsmart.com doesn't seem to have a blog feed, so if you want to see the latest posts there, you can sign up for notifications at their site. Dr. Davis has been putting a lot more videos on YouTube, so I've added his channel to the lineup. Click on the three lines on my blog if you don't see it, or go to his channel here .  * * * * * Primal Kitchen is having a Labor Day sale-- 20% off everything. They sell high quality collagen powder, con...
1 comment
Read more

Fermented bread and butter pickle recipe ft. L. Plantarum

After Dr. Davis said the other night that  L. plantarum  may reduce some of the effects of the herbicide glyphosate (which is everywhere), I'm re-running my recipe for fermented bread and butter pickles. Pickling cucumbers naturally have  L. plantarum  bacteria on them, and fermenting them with some brown sugar multiplies these bacteria. (Just don't use chlorinated water to wash them.) And if you're growing your own cucumbers, avoid spraying the fruits with  Bacillus thuringiensis , or Bt (leaves and vines are OK). It's unclear what effect a big dose of Bt would have on humans. Another benefit of DIY pickles: no emulsifiers like polysorbate 80, which is a common ingredient in pickles. If you have GI problems, it could be from emulsifiers. These sweet-and-sour pickles are the tastiest I've ever made. There's just a little added sugar (some of which the bacteria will consume) and turmeric that gives the pickles their bright color.  Special equipment Quar...
Post a Comment
Read more

Cardio: A Waste of Valuable Dance Time

"I'd rather hold a girl in my arms than a football." -Joe DeCicco, friend and dancing fanatic Have you heard that it takes a woman 77 hours of exercise to lose a kilogram of fat? (For us Americans, that's half a pound.) That's according to a study cited by Dr. John Briffa .(1) The women who huffed and puffed three hours a week for a year ended up 4.4 pounds lighter than the sedentary women. That doesn't surprise me: my own weight loss involved a lot less exercise than what I'd been doing. I did no cardio workouts, just strength training . I had more time and energy for dancing, which is a stress reliever, helps keep me in shape, and it's a ton of fun. It's not expensive to dance (as long as you stay away from the studios). I've found excellent lessons at clubs where the teachers really care about the students getting it. Here in Denver, there are dancing clubs that are run by nonprofit organizations, where the prices are reasonable and...
1 comment
Read more

Avoiding a Nightmare by Using Math

The answer lies in trigonometry. -Sherlock Holmes Don't worry if you never learned trigonometry--the answers here lie in arithmetic. Medical test results often come back positive or negative, as if the result were a certainty. Of course, there is the accuracy, but if the accuracy is 99% or so, what does that really mean? That you should get your affairs in order? Before you call your probate attorney, let's take an example from the book Calculated Risks by Gerd Gigerenzer. Let's say you're a 40-something year old woman with no symptoms of breast cancer. You have a positive mammogram. What are the odds you have breast cancer? Using some assumptions about test accuracy and rates of disease based on real data, the odds that you'd have breast cancer are one in eleven according to Gigerenzer. (If you were way off, don't feel bad--most of the physicians Gigerenzer tested were way off, too--and they had the data in front of them. Not that that's comforting in every...
Post a Comment
Read more

Lousy Mood? It Could be the Food

Here's a funny AMV(1) on what it's like to be depressed, apathetic and overly sensitive. Note: explicit (but funny) lyrics in the video. Hearing this song brought a startling realization: I used to be emo, but with normal clothes. Sulking, sobbing and writing poetry were my hobbies. When I was a kid, my mother said that she wouldn't know what to do to punish me if I had done something wrong. And yet things got worse. Over a two-week period in 1996, my best friend moved away, I lost my job and broke up with my boyfriend. I lost my appetite and lived on a daily bagel, cream cheese and a Coke for the next few months. I had tried counseling, and didn't find it helpful; in fact, I found reviving painful memories was pointless. Not thinking about them, on the other hand, worked wonders. Later on, so did studying philosophy and learning to think through emotions instead of just riding through them. But what's blown away all the techniques is diet. Since I s...
6 comments
Read more