220 minus your age

Last night at work I had an appointment with a woman, 35, 5'10", 180lbs, 46.2% bodyfat. She is pre-diabetic, her grandfather has had both legs amputated because of the disease. My brother was type 1. His pancreas doesn't produce insulin. But the recent rise in the incidence of type 2 is alarming to say the least. I see it all the time now and it is completely unecessary.

Glucose is blood sugar. Our bodies cannot use carbohydrates. It has to convert the carbs we eat into glucose. This happens in the stomach when our pancreas releases the hormone insulin that binds to carbs and wraps them up for transport to our muscles. Once our muscles are filled, the remaining glucose is stored as fat. (Ahh yes that wonderfully efficient metabolism of ours, stores fat so easily it's scary). Robert Atkins' low carb diet sought to shut down insulin production forcing your body into ketosis, essentially forcing it to rely on the body's stored fat as its source of energy because there were no precious carbs around. (my opinion of which I'll withhold for future posts).

Type two diabetes makes me mad. No one should be getting this disease. It occurs when our bodies become resistant to insulin, and a decreased insulin production. In short, you've burned it out! Insulin receptor sites dull and the body is left with dangerously high blood glucose levels.

More than 80% of people who have type two diabetes are overweight. Ok, Ok, I'll stop with the preaching...Here's the good news: Exercise can help.

Every time we exercise we burn all our stored glucose. This is why we recommend doing cardio for more than fifteen minutes. After the first fifteen, hopefully, all things being equal, (you eat six meals a day, 8-12 servings of fruits and veggies, and you're not a giant ball of stress), your body will then turn to that ever efficient source of stored energy...fat.

Here's the kicker, post workout meals are just as important as breakfast, lunch dinner, and all the wonderful high fiber snacks in between, right? Why? Because after your body burns its stored glucose it needs to replenish it. Eating a nice bowl of oatmeal with fresh fruit will help fill those worked muscles back up with glucose. Exercise helps re-engage a failing system, it increases insulin sensitivity, and reverses the effects of type 2 diabetes.

Weight training helps create new muscle mass. New muscle mass means more room to store glucose, more room means more energy, no more nodding our on the commuter rail or at your desk while playing Tetris trying to look busy.

I hope I've scared you into running right out and joining a local gym. You're going to need those limbs so prevention is key. Unfortunately it's not just a grandfather disease anymore, kids are now being diagnosed at a rapid rate, it's a friggin pre-epidemic. So let me help you out. Post your questions, send me your workouts, let me know what your trainer says. Change IS optional. Knowing how is half the battle.

Cardio formula: 220-your age= your maximum heart rate. Train within 60-80% of that number. Make sure you complete a steady, slow, 5 minute warm-up, and a five minute cool down.