This year, during my annual checkup, I received a wake-up call: my HBA1C level was 5.6, very close to the threshold for pre-diabetes, which begins at 5.7. At first, I was puzzled. I believed I was doing everything right—I’m active, I go to the gym several times a week, and I eat a healthy diet. I don’t eat out much, so where was I going wrong?
I began to reflect deeply on my habits and routines, determined to find the areas where I could improve. Here are a few realizations that came to light:
Mindless Eating: I noticed there were times when I wasn’t really hungry, yet I still found myself eating. As someone who loses weight quickly, maintaining muscle mass is crucial for me, so I often eat to ensure I don't lose muscle. However, this habit may have been contributing to my elevated HBA1C levels.
Over-Reliance on Running: For the past two years, my workouts primarily revolved around running. I’ve completed four half marathons, and I assumed that month of training for each of these races was enough to keep me in top shape. However, I missed an important point—running alone wasn't enough.
During this period, I came across a few articles from @Ravi, our community member who has been researching insulin response extensively. His insights inspired me to focus on improving my glucose and insulin response over the next 6 months.
Here’s what I did:
10,000 Steps a Day: I committed to walking 10,000 steps daily, usually in the evening after dinner. I rarely missed a day. The results were astonishing—not only did this habit improve my insulin response, but it also had a profound impact on my stress levels. My resting heart rate began to stay within the desirable range.
Strength Training: I incorporated strength training into my routine. Building more muscle helps the body utilize glucose more efficiently, which is crucial for maintaining healthy blood sugar levels.
Diet Adjustments: I increased my protein intake and reduced my carb consumption. I also introduced longer gaps between meals and made a conscious effort to eat only when I was truly hungry. This aspect is still a work in progress, but I’ve already seen significant improvements.
This week, I retested my HBA1C, and I’m thrilled to share that it dropped from 5.6 to 5.1 in just six months.
Why This Matters?
I understand this is personal health data but I’m sharing this journey with you because I know many of us strive to lead healthy lives, yet sometimes we overlook small habits that can have a significant impact. Whether it’s rethinking your exercise routine, being mindful of what and when you eat, or simply adding a daily walk to your schedule - small changes can lead to big results.
If you’re facing similar challenges, I encourage you to take a step back, evaluate your habits, and make adjustments where needed. Remember, the journey to better health is personal and unique to each of us. Stay motivated, stay active, and let’s continue supporting each other in our fitness journeys!
I hope this story inspires you to take control of your health, just as I did.